The Ultimate Fitness and Fat Burning Plan Part 8.

The Ultimate Fitness and Fat Burning Plan
Part Eight.

A Crash course on Fat Burners #2.

Hi, we will continue with our lesson on Fat burning supplements.

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Cordyceps
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Cordyceps sinesis is another compound which has some “stimulating”
effects, similar to that of a strong cup of coffee. Studies on
this compound indicate it seems to mimic the effects of adrenaline
as well as have potent beta-adrenergic activity. About 500 mg of cordyceps
(standardized for 7% cordyceptic acid) per dose could increase
the fat-burning effects of exercise.

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St. John’s Wort
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A growing number of sports nutritionists believe one of the main
reasons for burnout or overtraining is depressed levels of specific neurotransmitters
in your brain, such as dopamine, serotonin, acetylcholine,
and norepinephrine. Studies suggest St. John’s wort may
extend the active half-lives of some neurotransmitters. So your brain
can “amp up” the signals that tell your muscles to recover and grow.
By supporting the activity of neurotransmitters in the brain, St.
John’s wort may decrease food cravings and help you avoid those
dreaded binges. Experts recommend using about 600 to 900 mg a
day of a quality extract (standardized for 0.3% hypericin).

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HMB
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HMB was a popular supplemet back in the early 1990's and was introduced to the bodybuilding market
by the now defuncted magazine Muscle Media. HMB has proven itself in the laboratory and in the real world of
bodybuilders and champion athletes. In fact, it’s one of the most thoroughly studied sports supplements today.
HMB is a patented amino acid metabolite discovered by research scientists at Iowa State University. Studies
show when intensely trained athletes supplement with HMB, they may gain significantly more mass and strength
than athletes using a placebo. Endurance athletes may also significantly boost their stamina.HMB appears to
up-regulate your ability to build muscle and burn fat by minimizing protein breakdown during intense exercise.
Researchers believe this may tip the balance of protein metabolism in favor of new muscle growth and
increased endurance. So, if you’re working out hard and cutting calories, supplementing your diet with three
grams of HMB per day could help.

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Creatine Monohydrate
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Creatine is perhaps the best supplement ever to hit the sports nutrition market. But,it’s not just for athletes
who are trying to bulk up. Creatine has other actions which may help support fat loss along with muscle growth.
For instance, a recent study shows creatine may significantly enhance the metabolic rate, 2 which helps your body
burn more calories. Creatine may also “superhydrate” or volumize your muscle cells to further stimulate protein
synthesis and decrease protein breakdown. Make no mistake, volumizing isn’t about water retention, which happens
outside the cell. Your muscles really are getting bigger, fuller, rounder—from the inside out. This could enhance
muscularity and create an improved environment for muscle growth. A volumized cell may also be more resistant to
breakdown. After a loading dose of five grams four times a day,a maintenance dose of five grams a day will
likely get the job done. Although, I personally take 40 grams a day without all that fancy laoding and maitenace
nonsence.

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Glutamine and Taurine
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If you weight train, chances are you need more L-glutamine than sedentary folks. Glutamine is the most abundant
free amino acid in muscle tissue. It plays a crucial role Meal-replacement powders (MRP’s) are a class of supplements
specifically designed to provide high-quality, low-fat nutrition. Some take it a step further to help provide metabolic
support. When considering an MRP that may support your fat-loss efforts, you may want to find one which includes phosphates, soy-protein
isolate, and xylitol. Optimally, the MRP you choose should also contain the amino acids glutamine and taurine,
which may provide cell-volumizing and anti-catabolic characteristics to help support muscle mass during calorie
restriction. These amino acids may go a long way towards helping preserve muscle mass.Although you can get a lot
of these nutrients in whole foods or by buying each supplement individually, combining these nutrients in the right
dose can be difficult.

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Essential Fatty Acids (EFA’s)
..............................

We all know that saturated fats are bad news, but there are some vitally important
unsaturated fats your body absolutely must have for overall health and optimal athletic performance.
EFA’s are considered the “good fats.” Unfortunately, your body can’t produce them, and they’re processed
out of many foods. So it’s easy while on a low-calorie regimen to cut the “good” fats too low. An imbalance
in EFA intake can suppress vital growth hormones, weaken connective tissues, slow recuperation, and weaken
the immune system. EFA’s are necessary for numerous biochemical reactions in the body.And they’re critical
in the formation of prostaglandins,7 hormone-like substances that play a role in a number of functions, including
steroidhormone production. In particular, it’s a good idea to make sure you’re getting enough
omega-3 and omega-6 fatty acids, along with EPA, DHA, GLA, and CLA. Omega-3 and omega-6 are the main essential
fatty acids involved in hundreds of metabolic processes. The others, however, are more specialized
and may offer specific benefits in a fat-loss program.For instance, clinical research shows CLA (conjugated linoleic acid)
may help enhance fat metabolism while supporting muscle in numerous animals.26 More research is underway
in humans to help discover the mechanism of CLA’s effects. Although a fatty acid supplement is a convenient
way to get your EFA’s, especially during a dieting phase, you can find these valuable fats in whole foods as well.
Omega-3, DHA, and EPA, for instance, can be found in high concentrations in many cold-water fish such as salmon.
Omega-6 is the most common unsaturated fatty acid and is found in all vegetable-based oils. CLA is a bit hard to come by,
but it can be found in small quantities in cheese, whole milk, and cooked ground beef. If you decide to try one of
the many supplements that contains a variety of essential fatty acids, look on the label to make sure it contains both
omega-3 (such as fish oils) and omega-6 (such as flaxseed oil) fatty acids, as well as DHA and EPA. CLA may, of course,
be an added benefit. in protein metabolism, cell volumizing, and anti-catabolism, which means it could help prevent
muscle breakdown. Under periods of stress—like intense workouts—glutamine may become conditionally essential.15 That
means your body may not be able to make enough. Fortunately, studies show that supplementing with L-glutamine is an
effective way to replace these declining levels. What’s more, one study shows that as little as 2 grams of free-form
L-glutamine may boost your levels of growth hormone by as much as 400%!33 Taurine is another important amino acid
that can act as a strong anti-catabolic agent. Somewhat like creatine and glutamine, it seems to have potential
cell-volumizing

We will continue on The Ultimate Fitness and Fat Burning Plan Part Nine.

Well, that is it for now.

Keep Hanging and Banging.

Leon Cruz.

P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm

Leon.

P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.

Copyright, Urban Publishing Co. LLC. 2006

**The contents of Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**

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Publishing Co. LLC. Inc. All rights reserved. Reproduction of
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Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
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