Making the Cut (47 page)

This doesn’t necessarily mean you need to supplement your regimen with aminos, however. If you are eating a healthy, well-balanced diet (which you will be on this plan and from now on, right?), then you shouldn’t really need to supplement amino acids. Amino acids come from protein-rich sources such as meat, fish, dairy products, and vegetables such as legumes, peas, and grains. If you are a vegetarian, it might not be such a bad idea to supplement, but as long as you are eating an adequate amount of protein and following the diet I laid out for you, it would just be expensive overkill.

For those of you who want to get a little compulsive and take them, then I recommend Twinlab’s Amino Fuel 2000 in liquid form. One teaspoon 15 minutes before your workout and immediately afterward would be ideal. If you intend on taking an amino acid supplement over a prolonged period of time, please do so under the supervision of a health care professional, as overdoing it can lead to skin thickening, weakness, diarrhea, nausea, and lowered immunity to disease.

Fat-Burning and Other Supplements

CAFFEINE

I list caffeine first because in my experience it is the most effective weight-loss supplement on the market. Not only is it a performance enhancer, but it also accelerates the rate at which fat is broken down within the body, which will help you burn a higher percentage of calories from fat during exercise. If your body draws on fat stores rather than glucose stores while you’re working out, your glucose levels remain stable, which in turn means you feel less hungry.

Don’t just head down to the local Starbucks, however; when it comes to caffeine, you must take the right kind, at the right time, in the right amount, with the right blend of complementary supplements. Caffeine in coffee form is ineffective for fat burning; the other ingredients in coffee interfere with its performance-enhancing effects. The most effective form of caffeine for weight loss is an herb called guarana. Guarana is a tropical plant found in the Amazon jungle, where native inhabitants have used it for hundreds of years. Guarana contains a compound nearly identical to caffeine. Unlike caffeine, which produces an energy surge with a sudden rush and quick drop-off, guarana is not readily water-soluble and therefore is not too quickly absorbed. Guarana’s caffeine is released much more slowly, over a period of hours, producing an energy boost that continues to escalate gradually. You may also find caffeine in weight-loss supplements in the form of guta kola or kola nut. They are also effective, but guarana is ideal.

Caffeine is most effective in fat burning when it is combined with white willow bark. This combination synergistically elevates energy expenditure (calorie burning) by interfering with prostaglandin production and inhibiting norepinephrine breakdown. I know, big fancy words. Again, just trust me—it works. The upshot is, the best way to exploit caffeine for weight loss is to ingest 5 mg of guarana per pound of body weight 40 minutes prior to exercise. For best results, look for a weight-loss supplement that combines guarana and white willow bark.

WHITE WILLOW BARK

White willow
(Salix alba)
is nature’s aspirin. Derived from a tree species native to central and southern Europe and cultivated in North America, white willow bark contains salicin, which the body converts into salicylic acid, which has the same effect as aspirin—in fact, aspirin was originally synthesized using white willow bark—without any of the adverse effects. (Due to the tannins in white willow, some people can develop stomach upset from it. Also, because of the chemical similarities to aspirin, you should not take it if you’ve had an allergic reaction to aspirin in the past.) Studies have shown that when combined with guarana seed extract (which contains natural caffeine) and
Citrus aurantium
(another supplement readily available at supermarkets and health food stores), white willow increases the body’s ability to utilize fatty acids while preserving lean muscle tissue.

CONJUGATED LINOLEIC ACID (CLA)

CLA is a fatty acid found in beef and dairy fats that has been found to have a host of benefits that include: increasing metabolic rate, decreasing abdominal fat, enhancing muscle growth, lowering cholesterol, lowering insulin resistance, reducing food-induced allergic reactions, and enhancing the immune system. CLA is not produced by the human body, but it can be obtained from foods such as whole milk, butter, beef, and lamb. If you are a slow oxidizer, a vegetarian, or anyone else who doesn’t eat a lot of red meat or dairy, then I would recommend a CLA supplement to give you a little extra edge while you are peaking. Otherwise you should be getting enough from your diet.

CHROMIUM PICOLINATE

Chromium picolinate is often promoted as having the ability to even out blood sugar levels while enhancing the body’s fat burning. Some studies have shown that adding chromium to a person’s diet may help to normalize sugar levels in diabetics, but not in everyone. It is an ideal supplement for more mature adults, as the body absorbs less chromium as we age.

Chromium picolinate may also be helpful in suppressing appetites and cravings. Additionally, it has been shown to build muscle and trim fat simultaneously. If taken with exercise and as part of a calorie-controlled diet, the results can be noticeable. Dosage should not exceed 1,200 mcg per day, as this may result in liver and kidney problems. Pregnant or nursing women should avoid chromium picolinate.

CALCIUM
and
MAGNESIUM

Several studies have linked higher calcium intakes to lower body weights or less weight gain over time. Two explanations have been proposed for how calcium may help to regulate body weight. First, high calcium intakes may reduce calcium concentrations in fat cells by lowering the production of two hormones (parathyroid hormone and an active form of Vitamin D), which in turn increases fat breakdown in these cells and discourages its accumulation. In addition, calcium from food or supplements may bind to small amounts of dietary fat in the digestive tract and prevent its absorption, carrying the fat (and the calories it would otherwise provide) out of your body when you go to the bathroom.

Despite the hopeful results of these studies, other recent clinical trials make it clear that the involvement of calcium and magnesium in weight regulation and body composition is complex, inconsistent, and not well understood. I certainly would not rely on this combination as a weight-loss booster, but as an overall supplement it’s great for your body in myriad ways, especially in growing teens and older women facing menopause. Again, if your diet is balanced and you are getting plenty of dairy and whole grains, mineral water, and a wide variety of fruits and vegetables, or if you are already taking a one-a-day multivitamin, then supplementing with calcium shouldn’t be necessary.

GUGGULSTERONE

This is a compound found in the sap of the guggul tree, which grows in India, Pakistan, and Afghanistan, where it has been used for two thousand years to control weight and treat arthritis. Guggulsterones appear to have thyroid-stimulating properties and to help with the conversion of T4 (inactive thyroid hormone) to T3 (an active thyroid hormone), thus increasing metabolic rate and helping with weight loss. Various studies have also found that guggulsterone helps improve the ratio of HDL (good cholesterol) to LDL (bad cholesterol) by increasing the former and lowering the latter. I have used this product as a fat burner and have had decent results with it. If you have the money, it might be worth investing in to give you that extra edge the next time you need to get ripped quickly.

KELP

Kelp, a sea vegetable, has been acknowledged as a detoxifier, a balanced supplement, and a healing plant. Kelp is a good source of many vitamins and minerals but is most noted for its assimilatable iodine content. Iodine is transported directly to the thyroid gland, where it is converted into the hormone thyroxine, which helps to regulate basal metabolism. It is therefore extremely beneficial for weight loss, especially for those who, like me, struggle with an underproductive thyroid. That said, some nutritionists believe that most of what is beneficial about kelp can be found in a normal diet and that kelp supplements may promote excessive iodine buildup, which can be harmful. If you suffer from or think you suffer from an underproductive thyroid, consult your doctor for an evaluation.

VITAMIN THERAPY: B
₁₂
SHOTS

I am sure you guys have tried or heard of doctors giving Vitamin B
₁₂
shots. Usually this is done for fatigue or to boost the immune system. Some people are using it to magnify their weight-loss results. Is this a good or bad idea? Here’s the skinny.

B
₁₂
is essential for healthy nerve tissues. Nerve tissue damage can result in nervous disorders and brain damage as well as anemia. Research supports the use of B
₁₂
as an anticancer agent, as it plays a role in protecting the human body from toxins and allergens. B
₁₂
is also noted as having the capabilities of alleviating many neuropsychiatric disorders such as muscle weakness, incontinence, dementia, vision problems, and mood disturbance.

Why shoot it? B
₁₂
is a water-soluble vitamin, so when you take it orally in pill form, very little is actually absorbed into the body, and it generally passes out through urine. For this reason, the best absorption is through injection.

Now for the problem: B
₁₂
is not healthy when taken in excessive amounts. Some doctors are lazy and don’t do blood tests first to see if your B
₁₂
numbers are already sufficient. They just give the injection, pocket their cash, and move on to the next patient. If you already have a healthy amount of B
₁₂
in your body and you supplement your system with a B
₁₂
shot, you could be at risk of getting too much.

Personally, I feel the best source of B
₁₂
is a healthy and balanced diet. B
₁₂
is available through a number of dietary sources. Foods high in B
₁₂
are fish, dairy products, organ meats (especially kidney and liver), eggs, beef, and pork. Since meats are the best source of B
₁₂
, vegetarians clearly might consider supplementing.

If you do choose to get B
₁₂
injections, just make sure to demand a blood test first so you can regulate the B
₁₂
levels in your body to protect against excessive amounts in your system.

The Don’t Bother List

The supplements that follow just don’t seem to have significant results when taken on their own. If they are in other products you are taking to provide some complementary effect, I wouldn’t shy away from them, but they certainly aren’t worth purchasing and supplementing on their own.

CAPSAICIN/CAYENNE

The hot and spicy taste of cayenne pepper is primarily due to an ingredient known as capsaicin. This herb is being touted as an appetite suppressant and thermogenic fat burner. The idea is that because the food is literally “hot” and spicy, it heats up your body temperature, thus allowing you to burn more calories. Interestingly, although it tastes hot, capsaicin actually stimulates a region of the brain that lowers body temperature. In fact, many people in subtropical and tropical climates consume cayenne pepper regularly because it helps them tolerate the heat. For this reason, I find the theory of capsaicin as a fat burner hard to believe. As a weight-loss supplement, capsaicin is not especially well proven…although some think it helps with arthritis!

GARCINIA CAMBOGIA
/
CITRIMAX

Known as hydroxycitric acid (HCA for short), or Citrimax, this popular supplement has become a standard ingredient in many popular weight-loss products. Derived from the rind of the Indian
Garcinia cambogia
fruit, original studies on animals seemed to indicate that HCA/Citrimax displayed an ability to block the conversion of carbohydrates into fat by inhibiting an enzyme called ATP-citrate lyase. It also appeared to suppress appetite as well. Without actually doing any research on humans, marketers assumed that hydroxycitric acid would prove as effective a diet and weight-loss aid to humans as it appeared to be to animals. But new studies seem to indicate that HCA has no positive effects or value as a weight-loss aid. Studies are still being done, and until they are completed, I would not recommend taking this supplement. (You don’t need to avoid it if it’s a component of something you’re already taking.)

GYMNEMA SYLVESTRE

Gymnema sylvestre
is an herb that has been used in India as a treatment for diabetes for nearly two millennia. While the effects of the herb are not entirely known at this time, it has been shown to reduce blood sugar levels when used for an extended period. Additionally,
Gymnema
alters the taste of sugar when it is placed in the mouth; thus some people use it to fight sugar cravings. Despite its positive benefits, if you aren’t living with diabetes, then I think this supplement is unnecessary and costly.

PYRUVATE

Pyruvate is formed in the body during the digestion of carbohydrates and protein. Some studies indicate that it may help with weight loss. Although it appears to be safe, claims that it boosts metabolism, decreases appetite, and aids in weight loss require further study. I wouldn’t recommend that you go out of your way to supplement it, but again, if it’s in a supplement you are taking, it can’t hurt.

YOHIMBE

Yohimbe is an alkaloid found in the inner bark of a tree that grows in southern Africa,
Corynanthe yohimbe.
Yohimbe has been used for centuries as an aphrodisiac, and alkaloids derived from this tree have been studied in depth. Yohimbe is now used primarily in veterinary medicine and in the treatment of erectile dysfunction, and some research suggests that it might be useful in the treatment of obesity.