by Alan E. Shugarman, M.S., R.D.
What’s your goal? Select products and training for your body type.
Regardless of your goal, you should take a multi-vitamin and omega-3s, and follow a healthy eating plan.
A good multi-vitamin is your best insurance to guarantee you get the nutrients needed to maintain proper health and well-being during your transformation.
and Flaxseed Oils: Omega-3 fats are good for everyone, young and old. EPA and DHA from fish oil support healthy cholesterol levels, reduce inflammatory response and boost immune function. Flax oil is another rich source of omega-3s. Take 2-4 grams of fish oil and 1 Tbsp. of flax oil per day.
Healthy Eating: For any goal, eat 6-8 small meals per day. Choose healthy foods to get the best results.
If you’re a hard-gainer type and want to add muscle and weight fast, these supplements are for you.
Protein Weight Gainer
To gain weight you need to eat plenty of high quality calories throughout the day. Doing this with food only is difficult, but taking a gainer 3-5 times a day between regular meals makes it easy.
A gainer (usually 70-80% carbs) delivers easy-to-digest calories to help you bulk up fast. If you prefer, choose a whey protein instead (usually low in carbs) and mix it with orange juice, bananas or other fruits to increase the carb level. Aim for 1 gram of protein per pound of body weight every day. Creatine
Creatine allows you to train harder and longer. It supplies energy to working muscles, resulting in faster increases in strength and muscle. Add 5 grams of creatine per day to one of your protein weight gainer shakes. Testosterone Boosters
Teenagers have tons of testosterone flowing in their bodies, but if you’re over 20, stress and diet can kill your number one anabolic hormone. Also, the older you get, the more your testosterone levels decline, making it more difficult to build muscle. Testosterone -boosting ingredients like tribulus, epimedium, long jack and ZMA can support your natural production. Training Tips:
Train at least 4-5 days a week. Train using large compound exercises like squats, deadlifts, barbell rows and bench press. Lift heavy weight with low reps (5-8) for each set, and cycle your volume and intensity. Do moderate cardio to avoid burning too many calories.
Build Muscle, Get Cut
The majority of us want to get bigger and leaner at the same time. We’d like to transform our physique by adding 10 pounds of muscle while losing 10 pounds of fat. Here’s how to do it. Whey Protein or Meal Replacement (MRP)
Whey protein is one of the best muscle-building proteins. It’s high in BCAAs, which helps prevent muscle breakdown while dieting. Use whey first thing in the morning and before bed. Have an MRP (meal replacement) when you don’t have time for a healthy meal. Also use an MRP post-workout because it contains carbs to replenish muscle glycogen. Mix in water, not juice, to avoid extra carbs. L-Glutamine
L-glutamine spares muscle during dieting, supports growth hormone production and immune function. One study of athletes showed that a 2-gram oral dose produced a 430% increase in growth hormone release compared to a placebo. Take 15-30 grams per day in divided doses. Energizers
Used immediately before training, energizers
(or fat burners) help you generate the intensity and drive to power through workouts. Training Tips:
Train 4-6 days a week. Do multiple exercises with some isolation work. Alternate between light, moderate and heavy workouts with 8-15 reps for each set. Do cardio in the mornings on an empty stomach for 30-60 minutes 3-5 times a week. Reduce Body Fat
Many of us are just too fat. The trick is to lose the fat and keep the muscle. The key here is to reduce calories, avoid high glycemic carbs, steer clear of fatty foods, and consume high quality protein. Protein Powder
Use a low carb (less than 5g carbs) whey , casein
or soy protein
shake between meals at least twice a day. Mix in water for best results. Fat Burners
Jumpstart your fat loss by taking a good multi-ingredient diet formula . Designed to provide energy, suppress appetite and mobilize body fat, these are often a dieter’s best friend. They support accelerated fat loss and speed metabolism while dieting. CLA
This fatty acid has been shown to shift the ratio of body fat to lean muscle mass. Rather than acting like a fat burner, CLA actually helps increase lean muscle mass, which ends up burning more calories to help you lose fat faster. Take at least 3 grams per day. Training Tips:
Train at least 4-6 days a week. Train multiple body parts doing more isolation exercises. Use moderate to lighter weights with 10-20 reps per set. Do cardio in the morning on an empty stomach for 30-45 minutes, and if possible, again in the evening for maximum fat loss.