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Law #18 - Supplement
usage instructions for a person with a basal metabolic rate (BMR) of 3400
calories per day
To lose fat as fast as possible, while maintaining muscle mass (which is essential if you want to succeed at dieting), it helps to include supplements in your program. I’ve spent hundreds of hours researching hundreds of drugs, herbs and compounds that facilitate fat loss, and have devised a list of the best supplements that you can use to develop a hard body. There are a lot of other supplements you can take, but I believe that the ones below are the most beneficial and cost effective for losing weight. Note that this list is different from the supplement list for building muscle or maintaining your weight, but many of the same products are used. Note that these supplements are safe for both men and women, except don't use arginine for more than 3 months at a time and then discontinue use for at least a month before using it again. Use these supplements at your own risk, and check with your physician before starting any diet, supplementation, or exercise program. Since costs for supplements
can add up fast, we've creat ed a budget stack, a medium cost stack and a
high cost stack of supplements to take. If you want to create a "bare
bones" supplement stack, then remove the branch chain amino acids (BCAA)
and the melatonin from the budget stack below. Click on the respective
product if you wish to know more about it. If you
don’t use at least some of these supplements, you are going to be at a
disadvantage in your fat loss efforts. Green tea extract has been shown to
increase your metabolic rate by about 4 percent if you use enough of it.
Caffeine has been shown to increase your metabolic rate as well. Part
of the diet is based on you using these two products, because as we
calculated in Law 2, you'll lose another 1/20 BMR calories of fat a day using both of them. Phosphatidylserine: This compound has been shown to be effective at suppressing cortisol, although it is expensive. Hoodia Gordonii: This is a succulent mainly obtained from South Africa that works very well for appetite suppression. It works better for some people than others. Whey Protein: Whey protein digests rapidly. Within 2-3 hours it is completley digested. So whey protein is ideal after a workout when muscles need rapid protein absorption. This is what many bodybuilders use after a work out (along with fast digesting carbs) . I recently
heard that “experts” at Consumer Reports dinged another diet book, The Abs
Diet for pushing whey. If you want to get lean and keep insulin in check,
you'll need a lot of protein and the easiest way to get it is with
whey. If
you want to be as lean as the actual people pictured in the fitness
magazines, then you should do what they do, and they are using a lot of
protein. You don't need whey protein per se, as you can get protein from
whole foods, but it can be hard to get enough protein in the day. However,
whey protein makes it a breeze, as it is a lot easier to gulp down a 50
gram whey protein shake than it is to eat the 50 gram equivalent of 8 ounces of
fish.
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