[SomeHairyOldGuy]

I just bought one of those Chuck Norris Total Gyms. Fixxn to start working out and was wondering what supplements would be best for me to lose weight and tone up?

I have already lost almost 20 LBS just by eating right, riding my bike and walking to and from work. Just figured I should start working out aswell.

SHOG

[PerryinCA]

Oh man...where to start. What are your goals? To simply stay get in better shape? Are you trying to build muscle, while losing fat? Just slim up?

There are quite a lot of supplements for all different uses. Some are safe, and clinically proven effective, and some are more theoretical and ride the line to being somewhat of a "gray" market product (meaning its legality has yet to be confronted, but is still sold openly in health food stores). Now keep in mind, many of the supplements that the FDA are saying are "bad" simply aren't, and others they dont mind can be harmful.

Maybe if you give a couple goals, I can help recommend something safe, effective, and cost efficient.

-Perry

[scubadude]

I take guarana which is a root and its like legal/safe speed that will increase your metabolism (atleast w/most ppl) you can get it at any health food store.

[SomeHairyOldGuy]

I would just like to keep buring the fat and in turn gain muscle mass(but not blow up).
SHOG

[Firefish]

I heard lots of great muscle enhancing "supplements” come in a cottonseed oil base…"

[popcorn]

Congratulations on your 20 lb success! That's awesome!

Amen to Perry's comment - you really have to do some research. On top of that, the actual ingredients vary significantly between companies and products. If you're already eating right, you probably don't need nutritional (i.e. vitamin) supplementation. Also, by increasing your exercise level and muscle mass, your basal metabolic rate has naturally increased. (It takes more energy to maintain muscle.)

You may find that merely by adding weight training to your life (and I say life, because you don't sound like you're considering your bike riding or walking "working out") you'll add muscle mass relatively easily. There are even different theories on lifting techniques based on what you want to do. (High reps with low weight, vs low reps with high weight, vs as-many-reps-as-you-can-do-reeeaaallly slowly)

The only herb/supplement I'd seriously advise you away from is Ma Huang aka ephedra. It's been linked with over 800 serious heart complications and deaths. It is widely used to "rev up metabolisms," but it is very difficult to predict who will have an adverse reaction to it. It just isn't worth the risk, IMO.

Good luck, and be proud of what you've already accomplished!
Danielle

[PerryinCA]

Originally posted by scubadude
I take guarana which is a root and its like legal/safe speed that will increase your metabolism (atleast w/most ppl) you can get it at any health food store.

guarana is is nothing more than a root that naturally contains caffeine. Its been used in the Brazils for thousands of years, and is commonly called "Brazilian Cocoa".

The only herb/supplement I'd seriously advise you away from is Ma Huang aka ephedra. It's been linked with over 800 serious heart complications and deaths. It is widely used to "rev up metabolisms," but it is very difficult to predict who will have an adverse reaction to it. It just isn't worth the risk, IMO.

Well, that is true, but things need to be looked at subjectively. There are millions of bottles of ehpedra, or ephedrine containing supplements around the country. Its known to increase fat loss by up to 1200% (clinically proven in double blind placebo study) and the LD-50 is very high for herbal forms. I wouldn't steer anyone away from its use, but would recommend (just like with any supplement or training routine) to have a physical first. Personally I have not found anything better, and its far safer than pharmacuetical alternatives. Its proven to increase endurance, and protien synthesis, not to mention nitrogen retention (read: body stays anabolic for longer periods with less protien intake needed before catabolism sets in after a meal).

When using any type of appetite depressent, or "energy" complex, always be sure to start at half dose to assess tolerance.

Stay away from any testosterone precursers such as 1-ad, androstendione....ect. They are a waste of money. 1-testosterone products look somewhat promising, but I need to read up on it more. I don't think that it would be able to get into the blood stream without 17-alpha alkylation due to liver digestion.

Things to be sure of to increase progress.

1)Stay away from substantial amounts of Carbs for at least 4 hours before bed.

2) Try to keep your protien intake up to around 1.5 G per pound of body fat.

3) try to eat at least 4 times a day, but every 3-4 hours is optimal

4)Keep meals less than 600 calories when possible. your body can only use so much at one time, everything else gets stored as fat.

5)try to intake median amounts of simple carbs (sugary foods) after workouts (around 40-60G) to replenish glycogen stores. Juice works good. Sucrose, and Dexrose are pretty good for this.

6) Try to eat meals that don't have BOTH heavy amounts of carbs and fat. reason being that carbs with activate a glycemic response (insulin release) and your body will be more prone to fat retention.

7)Lift weights...as popcorn said, more muscle, higher basal metabolic rate

8)Be sure to have a good vitamin base. Take at least one multivitamin a day. Active athletes likely need more than that. Asses your diet and adjust beyond that accordingly.

9)Be sure to eat lots of veggies (esp greens).

10)Do cardio first thing in the morning on an empty stomach to optimize fat burning.


There are some good supplements out there. First thing I would recommend is a protien powder. I like ionized whey (designer is good, as is isopure). Another good supplement to aid in the addition of lean mass is creatine. Proven safe, and effective, look on medline.

[Elmo18]

Drink lots of water.

- Elmo

[PerryinCA]

Damn....I knew I would forget something....leave to me for it to be one of the most important!

Water, at least a gal a day, if not more, I drink about a liter every 1-1.5 hours. Sure you run to the head alot, but don't underestimate the importance.

Also, drinking a glass of cold water burns calories. It takes energy to keep your body warm....you body works to bring the cold water to 98.6, increasing caloric output.

-Perry

[popcorn]

Ironically, that only works if you're male. As evolution would have it, males will spend the calories to maintain their body temp. Females will actually sacrifice limb temperature, and to an extent, core degrees to spare the energy. I'm guessing it's not a huge difference, but if it works for you, great. It just makes me cold. Darn efficiency. (I actually knew girls in high school who kept their windows wide open in the winter to try to lose weight. It didn't work. )

Couldn't hurt to try it, though.

And while we're on the subject of water, I read something the other day that adding it to meals will fill you up faster. (The catch is that you have to get it in the food - drinking it on the side won't do it.) Just something else to ponder.

Danielle

[PerryinCA]

Every little bit helps! Even 5 calories a day difference can mean a lb. of fat gained or lost a year.

[Joaco]

Originally posted by PerryinCA
guarana is is nothing more than a root that naturally contains caffeine. Its been used in the Brazils for thousands of years, and is commonly called "Brazilian Cocoa".

Yup, actually down here it's even sold as a soft drink (under the name 'Guarana Antarctica'), guess who bottles it: PepsiCo.
In Brazil that stuff is WAY more popular than 7 UP !




I bought it now and then, and it sure brought me into shape...round shape that is

Joaco

[Joaco]

http://www.guarana.com/