Overview

Introduction

Diet

Exercise

Supplements

Pregnancy

Further Reading

A note about supplementation

Supplements for general health such as vitamins can augment a good diet, and fill in gaps in nutrition. They offer short and long term health benefits.

Weightlifting supplements can improve performance in the gym by increasing endurance, focus and energy.

Fat burners can increase the rate of fat loss by increasing the calories you burn at rest. Some reduce appetite, and some increase energy levels.

Just remember that there are no miracle supplements. Supplements enhance the effects of diet and exercise, they do not replace them.

If you would like personalized supplement recommendations, send me an outlining your goals and situation. If you would like to see my full supplement guide, including that for general health and weight training, click here.

Fat Loss Supplements

Calcium

Calcium and dairy intake accelerate fat loss

• The RDA for calcium (for both men and women) is 1000 mg per day.
  Preferably, you should get this from dietary sources with high bioavailability (dairy/ calcium fortified orange juice)
• If you get less than 1000 mg /day, you should take a calcium supplement .
  
  
• Don't take your calcium pills with oxalate containing foods (see whf: oxalates) and take 2 hours apart from iron supplements. Separate your calcium supplements into 2 doses a day for maximum absorption.
  
  
• Further reading on calcium -Calcium Hydroxyapatite , Bioavailability from foods
  
  
  

  NOW Calcium Citrate, 250 Tablets Important And Often Deficient Mineral Necessary For Bone Health!

  
  

  NOW Bone Strength, 240 Capsules Aids In The Synthesis And Maintenance Of Bone Tissue!

  
  

Fish Oil

Fish oil helps weight loss

• 2-3 g per day of concentrated fish oils (or 4 oz of cooked salmon)
  
  Fish oil info -  info from the LPI
  
  

  NOW Ultra Omega-3, 180 Softgels EPA And DHA From Fish Oil For Heart And Brain Function!

  
  

Multivitamins

• While I have not listed any multivitamins here as they do not have a direct effect on weightloss, I still recommend a multivitamin for general health reasons. For suggested multivitamins, see my General Health Supplements page.
  
  

BCAAs (Branched Chain Amino Acids) - Take if doing AM cardio.

- BCAAs are free form aminos which can get to your muscles fast when you need them and provide muscle sparing during cardio. IF you choose to do fasted cardio, OR if you have long workouts OR if you exercise very early and close to breakfast, I suggest getting some BCAAs. You can mix in water and sip them during your cardio/training as you would water.

SciVation Xtend, 30 Servings, Watermelon (345g) Scientifically Advanced Endurance And Recovery Enhancer!

Protein Powder - used if you are not able to meet protein requirements through food as well as before and after weight training.

• Morning and postworkout - 1-2 scoops of whey with milk or water
  
  
  

  Optimum 100% Whey Protein, 5 Lbs., Extreme Milk Chocolate Whey Protein Isolates As The Primary Protein Source! Also try French Vanilla Cream and Chocolate Mint.

  
  

  Champion Pure Whey Protein Stack, 5 Lbs., Cookies & Cream Low Fat, No Sugar Added, And No Aspartame! Also Try Cocoa-Mochaccino and Banana Scream.

  
  
  

  AllMax Nutrition IsoFlex, 5 Lbs., Chocolate A Blend Of Muscle Building And Recovery Compounds For Results! Whey Isolate, Lactose Free and Sugar Free.

  
  In Canada?
  Get these quality proteins from LivePureHealth.ca:
  Optimum 100% Whey - 5 pounds   10 pounds
  
  PVL Whey Maxx - 2 pounds   5 pounds   10 pounds
  
  
  
• Prebed - 1 scoop with water or milk.
  

  Xtreme Formulations Ultra Peptide, 1.75 Lbs., Chocolate The Perfect Sustained Release Protein System!

  

Preworkout Energizers

- these should be taken sparingly (eg. preworkout only). Do NOT combine with other stimulants.  If taking another stimulant fat burner regularly, you may swap a dose for these.

ThermoLife Stizm, 90 Capsules Great for energy and focus. No jitters.

ErgoPharm ErgoLean AMP 2, 90 Capsules Next Generation Fat Loss And Appetite Suppressant! Still great for preworkout energy.

Stimulant Fat "Burners"

These should only be used in conjunction with a solid diet and a weightlifting routine. I recommend 1 month of consistently good diet and training before considering fat burners.

If you are over 20% bodyfat (15% if male) with low muscle mass, you should first go on a muscle gain protocol. Read my article here.

Do NOT take fat loss supplements if you are under 18 years of age.

Prolab Thermo Fire, 120 Capsules Turn Your Body Into A Calorie-Burning Machine!

MAN Scorch, 168 Thermo-Caps Most Complete Fat Burning Formulation Ever Assembled!

Ephedrine/Caffeine (EC) Stack - click for more info  

In Canada? In addition to the EC stack, try these great products from LivePureHealth:

Hydroxycut Max ("Extreme strength weightloss for women")

Muscle Asylum Project, Arson

Gaspari Cytolean