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Tag Archives: fat loss

  • 4 Ways L-Carnitine Can Support Goals of Muscle, Strength, and Fat Loss

    Everyone is looking for that extra edge when it comes to their health and fitness goals. This doesn't just apply to athletes. Think about it: How would you like to burn more body fat? How about recovering quicker after a tough workout? With goals like this, it's no wonder the supplement industry has become the giant it is.

     

    While there are plenty of 'all talk' supplements, L-Carnitine has the scientific backing to warrant a closer look. Let's take a look at the 4 ways L-Carnitine may be able to boost muscle, strength, and fat loss.

     

    1. Amplifies Fat Burning

    Fat burning is L-Carnitine's most popular benefit, which is the reason you find it in so many supplements. Taken at an appropriate dose, L-Carnitine may be able to seriously amplify fat burning in your body. How's that possible?

     

    L-Carnitine, an amino acid, directly supports the transport of fat into the mitochondria of cells. Once inside the mitochondria, the fat is used for energy.

     

    1. Give Yourself a Brain Boost

    One of the less well known benefits of L-Carnitine is its ability to enhance cognitive function including perceived energy levels, mood, and cognitive performance. How's that possible?

     

    First, studies suggest that L-Carnitine is able to promote the removal of toxins that have built up over time in the body. Second, L-Carnitine may support the release of the brain chemicals noradrenaline and serotonin.

     

    Noradrenaline, more commonly referred to as norepinephrine, stimulates the central nervous system and raises blood pressure. The result is a big boost in focus and alertness.

     

    Serotonin is that 'feel good' chemical in the brain that alleviates symptoms of depress and anxiety.

     

    1. Enhance Recovery

    Who enjoys being so sore the day after a workout that they can't walk? Not many people.

     

    When you want to boost your recovery post-workout, L-Carnitine may be able to help you do it. Studies suggest that supplementing with L-Carnitine may help promote the anabolic environment needed for heightened recovery. This is especially true for muscle building and strength gains.

     

    1. Target Belly Fat

    The 'pooch' or 'beer belly' may be a punchline but its health consequences are anything but funny.

     

    Visceral fat, or belly fat, is a sign of a larger health problem waiting to happen. Those with excess belly fat have been shown to have more cardiovascular health problems than those without.

     

    Lucky for you, L-Carnitine is here to help. Studies suggest that L-Carnitine supplementation may be able to support belly fat loss. Sure, this will improve your physique but, more importantly, it will improve your cardiovascular health.

     

    References

    1. Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.

     

    1. Malek Mahdavi A, Mahdavi R, Kolahi S. Effects of l-Carnitine Supplementation on Serum Inflammatory Factors and Matrix Metalloproteinase Enzymes in Females with Knee Osteoarthritis: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. J Am Coll Nutr. 2016 Sep-Oct;35(7):597-603. Epub 2016 Mar 2.

     

    1. Smeland OB, Meisingset TW, Borges K, Sonnewald U. Chronic acetyl-L-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in healthy mice. Neurochem Int. 2012 Jul;61(1):100-7. doi: 10.1016/j.neuint.2012.04.008. Epub 2012 Apr 23.

     

    1. Kang JS, Lee WK, Lee CW, Yoon WK, Kim N, Park SK, Lee HS, Park HK, Han SB, Yun J, Lee K, Lee KH, Park SK, Kim HM. Improvement of high-fat diet-induced obesity by a mixture of red grape extract, soy isoflavone and L-carnitine: implications in cardiovascular and non-alcoholic fatty liver diseases. Food Chem Toxicol. 2011 Sep;49(9):2453-8. doi: 10.1016/j.fct.2011.06.071. Epub 2011 Jul 2.
  • Types of exercise and fat loss

    One of the biggest issues of the modern society is the promotion of physical inactivity due to the advancements of technologies and social media, which intend to restrict our movements to as little as possible with the world on your fingertips. The physical inactiveness, along with bad diet and deteriorating daily routines are the main causes of the current obesity epidemic and the increasing prevalence of a number of lifestyle related diseases such as type 2 diabetes, stroke, cirrhosis, cancers and heart diseases. The World Health Organization (WHO) recommends an adult to perform a minimum of 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise or a combination equivalent of both each week for health benefits. Recent research showed that one needs to perform up to 2-3 times the WHO minimum in order to achieve maximum benefits from exercise. Just doing the number may not be enough though. For many who want to trim, the type of exercise you do can make a difference in how quickly and effectively you can lose fat. One should always tailor their exercise regime based on their goals in order to achieve optimal results.

     

    Resistance training VS Aerobic training

     

    Research has shown that resistance training can improve lean body mass and glucose tolerance. The role of resistance training in fat loss is more debated, some suggested that resistance training could increase resting metabolic rate, hence induce fat loss. However, many of the studies to date found that resistance training doesn't significantly reduce fat mass irrespectively of the resting metabolic rate compared to the placebo. The effect of resistance training on fat mass is therefore inconclusive and resistance training is not effective for fat loss.

     

    On the other hand aerobic training (65% - 80% peak VO2, 150 minutes or 20km equivalent per week) decreases both body weight and fat mass significantly compared to resistance training and is more effective for fat loss.

     

    A combination of resistance training and aerobic training has been found to further promote fat loss in diabetic patients but not in inactive, obese individuals compared to doing aerobic training alone. However, combing resistance training and aerobic training has been found to significantly decrease waist circumference compared to resistance training alone.

     

    High intensity aerobic interval training VS continuous moderate intensity aerobic training

     

    High intensity aerobic interval training (~90% VO2) can increase fat oxidation in a very short period and can significantly reduce blood lipid levels compared to continuous moderate intensity aerobic training (VO2 65% - 75%). It also burns more calories than continuously moderate aerobic training and has a higher post exercise energy expenditure. High intensity aerobic interval training has been shown to require only 50% - 60% of the time to achieve the same gain in fitness compared to moderate intensity aerobic training. However, it is more prone to injury due to the increased intensity and harder for people to adhere to the training program.

     

    Interestingly, one recently study by Keating et al. 2014 published in the Journal of Obesity suggested that although high intensity aerobic interval training is effective at fat loss and improves fitness, continuous moderate intensity aerobic training is better at improving fat distribution independently of weight loss in previously inactive, overweight adults.

     

    Taken all the information together, the best way to lose fat and gain good body shape is to combine high intensity aerobic interval training with moderate intensity aerobic training and resistance training. Balance is key. Talk to your fitness professional to properly plan your exercise regime in order to prevent overtraining and injuries and to achieve maximum benefits.

  • Myths Under the Microscope - Fasted Cardio

    An advanced in-depth analysis of the myth surrounding fasted cardio for fat loss. Part 2 of the Myths Under the Microscope series.
  • The 10 Laws of Fat Loss

    Follow these 10 “laws” of fat loss and you are guaranteed a leaner physique!
  • The Six Pack "Secret"

    One of the most frequently asked questions I get is “How can I obtain a well-defined six pack?” It seems like everyone is interested in getting abs. Obtaining a great “six-pack” is a very simple process that every one can achieve. That’s right, I said everyone.
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