In one of the previous articles I initiated the topic of "safe battle against fat tissue" that focused on nutritional aspects. The issue itself is quite complex and requires a broad spectrum and holistic approach, which is why this article will continue the thread. You are invited to learn a couple of new aspects.
Rule # 5: watch out for carbohydrate restrictions
Low carbohydrate diets have interesting slimming potential: research suggests that it may be a great way to get rid of excess body fat. However, you should not overestimate their values or especially follow them uncritically. Deep caloric restrictions work best in people who are obese or very overweight, the lower body fat level, the less justified is their application in the long run.
In practice, it sometimes happens that long-lasting carbohydrate restrictions lead to stagnation in fat reduction. This is frustrating because in the initial period your progress tends to be very significant. So what should you do? In the case of low fat and high physical activity you might want to think about carbohydrate charge-ups which bring about a number of benefits. This question has been broadly discussed on dietetics meetings, so I will describe it in more details in articles to follow.
Rule # 6: use proven supplements
Properly selected set of supplements can clearly accelerate fat loss and this way help to achieve your dream figure. It is important, however, to choose well-tested products. You should consider such measures as:
- fat burners of thermogenic character: the choice is very wide, the lower body fat level with greater tolerance to stimulants, the stronger thermogenics can be used. It should be noted that their effective operation time is short, so for maximum effect it is best to take it every 2-4 hours, the last portion at least 4-6 hours before bedtime,
- BCAA: branched-chain amino acids have some interesting values, first, they have anticatabolic properties which protects your muscle tissue to some degree from breaking up. This effect, however, is valuable only for people with low BF level and a large amount of muscle tissue. If you have a lot of fat and very little muscles, there is nothing to be extra protected. Aside from that, BCAA aids after-workout regeneration and can potentially reduce fatigue.
- Creatine: this substance is recommended only when you build mass or muscle strength, but in practice it can be safely taken during fat refuction as anti-catabolic supplement and escalating anabolism. You should not count on growth of muscle tissue during calorie deficit but your muscles will look fuller and larger anyway during creatine supplementation. In addition, this substance will let you keep high intensity workouts with larger load.
- Omega 3 fatty acids: intake of lipids from your diet is often small and too low and this may cause certain metabolic parameters to be disturbed which can impede reduction. There are also reasons to believe that increased supply of omega 3 helps to control appetite.
- Vitamin D: deficiency of this compound may affect even 90% of our population. This indication should be enough for you to implement additional supplementation. Moreover, deficit of vitamin D contributes to reduction of insulin sensitivity and decrease in testosterone. It also promotes accumulation of fat in your organism. In summer, supplementation is not compulsory because the appropriate dose of this vitamin can by "produced" by your body during regular sunbathing.