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In this video, I am going to discuss 2 supplements I recently discovered and have added into my daily intake: CLA and creatine. Creatine is a pretty well known supplement in the bodybuilding world but did you know its also EXCELLENT for losing bodyfat? I explain why in the video, and discuss dosages + how to use it for endurance purposes to lose body fat (not just weight overall). I also discuss CLA. This is a supplement that is new to me and is considered by many to be an excellent weight loss supplement. I discuss my thoughts on it, should you take it (or not take it) and what dosage is recommended. Show your support by LIKING the video and leaving a comment :) If you enjoyed, hit that SUBSCRIBE button! -------------------------- Say Hi On Social: Instagram- https://www.instagram.com/workout_uni... Facebook: https://www.facebook.com/theworkoutun... Snapchat- workout_unicorn -------------------------- †Women's Best Discount Code: ortal10 â€Tilyoucollapse Discount Code: unicorn †Business Inquiries and Online Coaching: [email protected] â€For training guides and coaching, visit: www.workoutunicorn.com ------------------------- Music: Carefree by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/...) Source: http://incompetech.com/music/royalty-... Artist: http://incompetech.com/ --------------------------------------------------------------------------------------------------------------------- Recommendations + FAQs: Video Equipment: Sony Alpha 5100: http://amzn.to/2jgagau Lens used for stills: http://amzn.to/2vNDorg Tripod: http://amzn.to/2wPNBqQ Lights: http://amzn.to/2wROoad Light Ring: http://amzn.to/2whFWNG
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Which supplements do you really need for muscle growth? Find out exactly what supplements you should be taking to build muscle and burn fat. Although supplements won't do the work for you they can give you an edge and speed up your progress with building muscle and burning fat. đ„ FREE 6 Week Shred: https://GravityTransformation.com đČ FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Many supplements promise to get you bigger, stronger muscles while burning away all your stubborn body fat with minimal effort, just by taking some pills and some powders. In reality, the truth is, most supplements are actually not necessary and in fact are a waste of your money. However, there are a few key supplements that actually do drastically improve your results that you should consider taking after your workouts if you want to see faster progress. So today I'm going to go over the only supplements you really need that are proven and backed by science. And I want to start first one a supplement that many of you are not currently taking Magnesium citrate. Research shows that only about 15-50% of Americans take in enough magnesium. For athletes and people that are consistently physically active the situation is even worse. So in those cases, you're even more likely to be deficient in this mineral. (7) Thatâs because magnesium gets lost through sweat and urine. And athletes also need more magnesium because it's important for muscle repair. So they naturally have higher magnesium requirements than the average sedentary person. We can look back at a study published in the Journal of Magnesium Research that found that âstrenuous exercise was able to increase urinary and sweat losses high enough that it could increase magnesium requirements by anywhere from 10 to 20 percent.â (8) Luckily one of the best times to consume magnesium citrate is post-workout. Not only will it help replenish lost magnesium, but it'll also support muscle recovery, and it'll suppress the sympathetic nervous system which is what you want after a workout because that sympathetic nervous system and all the cortisol it releases doesn't help with recovery, on the contrary, it creates stress. Magnesium oxide is actually the most popular supplement form of this micronutrient, but I don't recommend it because almost none of the magnesium oxide will get absorbed. That's obviously not only a waste, but it can end up irritating your stomach. So instead you want to go with magnesium citrate. It has a much higher absorption rate and doesn't cause side effects with digestion. You'll want to take somewhere between 200 and 400 milligrams of magnesium citrate after your workout and you can mix it right into your post-workout shake. If you can't find magnesium citrate you can also go for magnesium chloride, lactate, gluconate, or aspartate instead. Up next is L-carnitine. Research shows that carnitine supplementation reduces exercise-induced muscle damage and soreness while improving muscle repair.(9) A number of studies also point to the positive impact that L-carnitine has on the recovery process after completing a workout. (10) One of these studies found that L-carnitine can relieve muscle injuries and can reduce the markers of cellular damage, free radical formation, and even decrease muscle soreness.â(11) One of the ways that it's able to do this is by enhancing blood flow and oxygen supply to muscle tissue. Based on the current evidence, 2,000 milligrams or 2 grams of l-carnitine l-tartrate post-workout will do the trick. Moving we of course have to mention creatine. Creatine is well-known for increasing strength and muscle growth. But what most people don't realize is that creatine also reduces exercise-induced muscle damage and soreness. So it actually assists with recovery and it's when you are recovering that your muscles grow. (4) Thatâs why itâs a good idea to take creatine after your workout. You want to take it specifically after your workout because research shows us that taking creatine post-workout is more effective than taking it before your workout. (5) This was proven in a meta-analysis where researchers compared creatine supplementation taken either directly before exercise or directly after. (6) Typically all you need is five grams of creatine per day preferably directly after a workout. After about 3 to 4 weeks you can probably drop that number down to only three grams per day to keep your muscle creatine stores full. Some people do choose to take 20 grams per day for the first week to fill their maximum muscle creatine stores faster, but you can get the same results just by taking 5 grams per day since your muscles will become saturated with creatine anyway over time, it'll just take 3 to 4 weeks instead of 1 week, but you'll also avoid potential stomach discomfort by taking less per day. Even though there are many forms of creatine on the market, creatine monohydrate is the most well-researched and, based on the scientific evidence..
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So back to group for me as I didnât go last week as I had a bad knee, Michelle still went last week. How did we do? If you want to contact me please do so on this email [email protected]
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Proteine sind ein wichtiger Bestandteil unserer ErnÀhrung und spielen eine entscheidende Rolle beim Gewichtsverlust. In diesem Artikel werden wir untersuchen, wie Proteine Ihnen dabei helfen können, Gewicht zu verlieren, und warum sie ein essentieller Baustein Ihrer DiÀt sein sollten.
Die Bedeutung von Proteinen fĂŒr den Gewichtsverlust
Proteine sind die Bausteine unseres Körpers und spielen eine wichtige Rolle bei zahlreichen biologischen Prozessen. Sie helfen beim Aufbau von Muskelmasse, regen den Stoffwechsel an und sorgen dafĂŒr, dass Sie lĂ€nger satt bleiben. Dies kann Ihnen dabei helfen, weniger zu essen und somit einfacher ein Kaloriendefizit zu erreichen, das fĂŒr den Gewichtsverlust entscheidend ist.
Proteine haben auch einen höheren thermischen Effekt als Fette oder Kohlenhydrate, was bedeutet, dass Ihr Körper mehr Energie benötigt, um Proteine zu verdauen und zu verarbeiten. Dies trĂ€gt dazu bei, den Stoffwechsel anzukurbeln und den Gewichtsverlust zu unterstĂŒtzen.
DarĂŒber hinaus können Proteine dabei helfen, Muskelmasse zu erhalten, wĂ€hrend Sie abnehmen. Beim Abnehmen besteht das Risiko, dass Sie nicht nur Fett, sondern auch Muskelmasse verlieren. Durch eine ausreichende Proteinzufuhr können Sie diesem entgegenwirken und sicherstellen, dass Ihr Körper hauptsĂ€chlich Fett verbrennt.
Wie viel Protein brauchen Sie?
Die empfohlene Proteinzufuhr hĂ€ngt von verschiedenen Faktoren ab, einschlieĂlich Ihres Geschlechts, Alters, AktivitĂ€tsniveaus und Ziels. Im Allgemeinen wird jedoch empfohlen, dass Erwachsene etwa 0,8 bis 1,2 Gramm Protein pro Kilogramm Körpergewicht pro Tag zu sich nehmen sollten.
Wenn Sie versuchen, Gewicht zu verlieren, kann es sinnvoll sein, etwas mehr Protein zu sich zu nehmen, da dies dazu beitragen kann, den Muskelabbau wĂ€hrend einer Kalorienreduktion zu minimieren. Einige Studien legen nahe, dass eine erhöhte Proteinzufuhr von bis zu 2,2 Gramm pro Kilogramm Körpergewicht pro Tag vorteilhaft sein kann, insbesondere fĂŒr Menschen, die regelmĂ€Ăig Sport treiben.
Es ist jedoch wichtig, darauf zu achten, dass Sie Ihre Proteinzufuhr nicht ĂŒbermĂ€Ăig steigern, da dies zu einer Belastung der Nieren fĂŒhren kann. Konsultieren Sie im Zweifelsfall einen ErnĂ€hrungsberater oder Arzt, um die fĂŒr Sie optimale Proteinzufuhr festzulegen.
Proteinquellen fĂŒr eine gesunde ErnĂ€hrung
Es gibt eine Vielzahl von Proteinquellen, die Sie in Ihre ErnĂ€hrung einbeziehen können, darunter Fleisch, Fisch, Eier, Milchprodukte, HĂŒlsenfrĂŒchte, NĂŒsse und Samen. Wenn Sie sich hauptsĂ€chlich pflanzlich ernĂ€hren, sollten Sie darauf achten, verschiedene Proteinquellen zu kombinieren, um alle essentiellen AminosĂ€uren zu erhalten.
Mageres Fleisch wie Huhn oder Pute, Fisch, Eier und Milchprodukte sind gute Optionen fĂŒr tierische Proteine. Bei pflanzlichen Proteinquellen sind HĂŒlsenfrĂŒchte wie Bohnen, Linsen und Kichererbsen, sowie NĂŒsse und Samen eine gute Wahl. Soja und seine Derivate wie Tofu und Tempeh sind auch eine ausgezeichnete pflanzliche Proteinquelle.
Es ist wichtig, eine ausgewogene ErnÀhrung zu befolgen und verschiedene Proteinquellen zu konsumieren, um sicherzustellen, dass Sie alle notwendigen NÀhrstoffe erhalten. Eine Vielfalt an Proteinen kann dazu beitragen, Mangelerscheinungen vorzubeugen und die allgemeine Gesundheit zu fördern.
Weitere Tipps fĂŒr den erfolgreichen Gewichtsverlust mit Proteinen
Um die Vorteile von Proteinen fĂŒr den Gewichtsverlust optimal zu nutzen, gibt es einige zusĂ€tzliche Tipps, die Sie befolgen können. Achten Sie darauf, proteinreiche Lebensmittel in Ihre Mahlzeiten und Snacks zu integrieren, um Ihren Proteinkonsum ĂŒber den Tag zu verteilen. Dies kann dazu beitragen, HeiĂhungerattacken zu vermeiden und den Stoffwechsel auf Trab zu halten.
Es kann auch hilfreich sein, Ihren Proteinverzehr zu Beginn des Tages zu erhöhen, da Proteine dazu beitragen können, Ihren Blutzuckerspiegel stabil zu halten und Energie fĂŒr den Tag zu liefern. Zudem sollten Sie regelmĂ€Ăig Sport treiben, um Muskelmasse aufzubauen und Ihren Stoffwechsel zu steigern. Kombinieren Sie Krafttraining mit Ausdauertraining fĂŒr optimale Ergebnisse.
Denken Sie daran, dass Proteine zwar wichtige Bausteine fĂŒr den Gewichtsverlust sind, eine ausgewogene ErnĂ€hrung und regelmĂ€Ăige Bewegung jedoch ebenfalls entscheidend sind. Konsultieren Sie einen ErnĂ€hrungsberater oder Arzt, um einen individuellen ErnĂ€hrungsplan zu erstellen, der Ihren BedĂŒrfnissen entspricht und Ihnen dabei hilft, Ihre Gewichtsziele zu erreichen.
Zusammenfassung:
In diesem Artikel haben wir die Bedeutung von Proteinen fĂŒr den Gewichtsverlust untersucht und warum sie ein essentieller Baustein Ihrer DiĂ€t sein sollten. Proteine helfen beim Aufbau von Muskelmasse, regen den Stoffwechsel an und sorgen dafĂŒr, dass Sie lĂ€nger satt bleiben. Eine ausreichende Proteinzufuhr kann Ihnen dabei helfen, Gewicht zu verlieren und Muskelmasse zu erhalten.
Es ist wichtig, die empfohlene Proteinzufuhr je nach individuellen BedĂŒrfnissen anzupassen und eine Vielzahl von Proteinquellen in Ihre ErnĂ€hrung einzubeziehen. DarĂŒber hinaus gibt es verschiedene Tipps, wie Sie Ihren Proteinverzehr optimieren und den Gewichtsverlust unterstĂŒtzen können. Eine ausgewogene ErnĂ€hrung und regelmĂ€Ăige Bewegung sind ebenfalls entscheidend fĂŒr den erfolgreichen Gewichtsverlust.
Konsultieren Sie im Zweifelsfall einen ErnÀhrungsberater oder Arzt, um einen persönlichen ErnÀhrungsplan zu erstellen und sicherzustellen, dass Sie alle notwendigen NÀhrstoffe erhalten, um Ihre Gewichtsziele zu erreichen.
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