Your Essential guide to Supplementation for Fitness and weight Loss.
You already know that nutrition, training style, sleep and stress management is paramount in getting AWESOME results but what you probably did not know was that if you are truly serious in changing your body then you need to be able to get your body doing the right things at the right time. This would be same whether burning unwanted body fat, getting good quality sleep, de-stressing or building lean muscle mass.
Now, even with the very best of training and nutrition it can be incredibly tough to get all the necessary nutrients, vitamins and minerals to achieve all of your fitness and weight loss goals so I have put together a little list with reasons why, when and how much you should take so that when training either with Simon Anderson Fitness Training and the Energise Fitness Camp or not you will get the very best out of your experience!
I believe these to be an essential part of any fitness and weight loss program and I am no doubt that by taking these you will only enhance your results.
The following supplements are the very same as those that I advise all my clients on my Fitness Camp to take, and you only have to look at some of the testimonials to see that they do work!!
Did you know you are more than likely to be deficient in Vitamin D!?
Well this is true unless you live more southern than Southern Spain or are not exposed to at least 20 minutes of direct sunshine a day between 10am and 2pm when the sun’s rays are at its strongest! Vitamin D is a crucial part of our diet and is needed by every cell within the body. It is also a key component in calcium absorption in the gut, heart and kidney health, boosting immunity, cell growth and skin cancer prevention. It has also been proven that deficiencies in vitamin D can promote a decline in muscle mass, make you more susceptible to disease as well as increasing your chances of becoming obese, as without vitamin D present, vitamin D receptors in your body cannot get your fat burning engine revving properly! As Vitamin D is not present in huge abundance in our dietary foods, the best ways to get vitamin D is via direct contact to sunlight or through supplementation. The recommended Daily Allowance (RDA) for vitamin D is 600 IU a day though you can exceed this amount up to 2,000 IU which is still well within the ‘safe’ limit of 4,000.
Magnesium is the ‘ying’ to calcium’s ‘yang’.
Without ideal balances of both, too high calcium levels can lead to poor bone health as well as heart disease, and too low magnesium levels can lead to poor energy levels and poor quality sleep. As magnesium levels have been depleted from out foods through years of over use of chemicals and pesticides on crops and other environmental pollutions so we are no longer getting the hit we would have had 50-100 years ago from our foods so it is essential to supplement this vital mineral in to our diets. Magnesium is the second most abundant mineral in our bodies behind calcium and is used in over 300 separate chemical processes within our body, without adequate magnesium levels present then our body cannot simply function properly. Magnesium is essential in the production and transportation of energy from food so with adequate levels of this vital mineral you should see increases in energy. One of magnesium’s benefits is that it is responsible for relaxing, helping to calm the nervous system and promoting more restful sleep.
I recommend doses of up to 400mg a day though some people can be more sensitive and tolerate less whereas some can process more with intakes of up to 2,000mg. I recommend starting with around 200mg and building up to 400mg as too high levels too soon can lead to diarrhoea. Take your magnesium supplements around 60-90 minutes before bed and these will also help you to sleep better too. When deciding which magnesium supplement to go for, make sure you opt for one that ends in an ‘ate’ rather than ‘oxide’ as these are better absorbed into the body. A little tip too, try to get to sleep for 10pm as the quality of sleep you get between 10pm and 1am is worth double to that of what you get from 1am to 5 or 6am with stress (cortisol) levels at their lowest between these times meaning that the body can repair and recover much more efficiently.
Zinc is another important mineral that we tend to be deficient in through the same reasons as that of magnesium yet it is found in every tissue in the body. This vital mineral is a powerful antioxidant, helping to prevent cancer and is directly involved in the maintenance of ideal hormone levels which is vital in muscle growth and fat burning. Zinc is of most importance in protein synthesis, insulin synthesis, liver function, general metabolism and growth. If you suffer from a lot of colds then maybe zinc supplementation is essential to you as not only does it help body repair and recovery, it is also vital in immune function too. Aim for at least 11mg a day and no more than 20mg, take at night with magnesium for best results and like magnesium always go for the ‘ate’ options over the ‘oxide’ versions for best effects. Avoid consuming with coffee as this blocks absorption. Zinc, just like magnesium is an energy releasing mineral and a vital part of any fitness and fat loss regime.
I cannot stress how important fish oils are for your health…
They are not only vital in metabolism and fat burning process but they also help towards brain health, healthy joints, heart and kidney health and slowing down the rate of fat storage. Fish oils contain Omega 3 fats which are essential fatty acids, meaning that our bodies cannot produce them by itself so we need to obtain them through our diets. Fish is our the best way of obtaining these fatty acids, though we can get them from other sources such as meat of wild, grass fed animals as well as some nuts, seeds, beans along with selected fruit and vegetables. Omega 3 fatty acids are vital for efficient metabolism and will help you burn excess fat. For optimal health it is essential to balance the ratio of omega 3 and omega 6 which is a much more obtainable fatty acid in our Western diets so omega 3 supplementation is essential to succeed in fat loss if you are not already eating a portion of oily fish per day!
My recommendations are to take 2-3 equal doses of 10-15mg of liquid fish oil a day with your main meal’s, you can opt for capsules though some are cheap and less effective. A good way to see if you have quality capsules is to soak one in water over night, if it has dissolved by morning it is good, if it has not then you need to invest in better quality supplements.
The tiny yet mighty flaxseed, an essential part of anybody’s diet for fitness and fat loss.
Not only is it an awesome source of omega 3 fatty acids but it also a fantastic source of fibre, carbohydrates and protein. You can sprinkle it on meals, add it to smoothies and bake with it so it is highly versatile as well as being gluten and lactose free. Aim for 2-3 tbsp a day with no more than 6.
Coconut oil is literally the healthiest oil on the planet!
High in medium chained triglycerides it can be used as a great energy source as well as being another essential part of the metabolism and fat burning process. Some other benefits are skin and hair health, better digestion, increased immunity, bone strength, dental health, stress relief, maintaining cholesterol levels and diabetes, cancer and HIV. Some pretty awesome benefits hey?! Use coconut oil for all cooking as this oil does not break down and turn rancid at high temperatures unlike other oils, When these other oils are used and consumed the body cannot process them so they get stored as fat whereas coconut oil can not only be used as energy but can also help with weight loss. The only other oils I recommend to use are extra virgin olive oil for drizzling on salads, organic butter but obviously in small doses, flax oil and as mentioned before, fish oils.
Green tea is the metabolic kick everyone needs
Green tea is a great addition to any diet though I do recommend getting it in leaf form rather than bags as it less likely to be chemically processed. Green tea increases the metabolism, helps to regulate glucose after meals to prevent insulin spikes and fat storage, it can help to prevent heart attacks by preventing blood clotting, lowers bad cholesterol and improves the ratio of good and bad cholesterol, reduces the risk of high blood pressure, has skin care properties and can promote brain health by protecting brain cells from dying and restored damaged brain cells. All in all green tea is a great addition to you diet. My recommendations are no more than 6 cups a day with the last being no later than 6pm as the caffeine can inhibit a good night’s sleep.
Tulsi tea, which is made from the plant Holy Basil can help to lower the effects of both physical and psychological stress, as well as improving liver function, reducing inflammatory responses and helping to fight infections. Due to its relaxing properties it is best to only drink Tulsi tea from the mid to late afternoon onwards, if drunk too early you may find yourself wanting a mid-afternoon nap and I do not think the boss would appreciate that, haha! To get the best effects of Tulsi tea drink it from 4pm onwards, having no more than 6 cups a day and one before bed is great for helping you get a better night’s sleep.
A Green’s Drink
No matter how well we eat we can still come short of taking in the perfect amount of daily nutrients.
This is why a green’s drink is perfect as it can literally fill in the gaps that a nutritional and supplementation plan fail to fill. Now the problem with 99% of green’s drinks available is that they taste awful and are not very pleasurable to drink. This is the exact reason why Paul Mort has developed a green’s drink called Lean Green’s which is not only the best tasting on the market, but 1 scoop of this product a day supplies the nutrients from 3 plate platefuls of veg, 5 potent grasses to neutralise the acidic environmental in our bodies and with its fruity combo it has anti-cancer and anti-inflammatory properties. But that is not all this product has to offer as with its 5 contained enzymes it helps your body to absorb fats, sugars and starches more efficiently and with its metabolic kick of green tea and Siberian ginseng it will really fire up your fat burning metabolic monster! Lean Greens is perfect for helping you banish those sugar and caffeine cravings as well as being a fantastic hangover cure
To check out and order your 30 day supply of Lean Green’s simply click HERE
Well there you go, by following my supplement lists you should find that your fitness levels should increase as well as seeing greater fat loss results. All of these supplements with exception to the Lean Green’s can be purchased at most local health shops with many being on the shelves at local supermarkets too, though I would have serious doubts about there quality though!
As a fitness and weight loss expert these supplements I 100% believe will help you achieve some unbelievable fitness and weight loss results, but though I have given you this advice, and it is advice only it is always best to check with your doctor or GP for more specific guidance if you have a condition or on any medication that could be affected by any of these listed supplements.
Dedicated to your health and fitness
Simon ‘Making You Healthier’ Anderson
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