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Part 3: Supplement Guide
What to Buy and What’s a Waste of Money
Supplements are usually where people screw things up and end up wasting tons of money.
If you look in any fitness magazine, you’ll see page after page of ads for the latest and greatest supplement. Every week it seems like there’s a new one out that touts promises of quicker and better results with increasingly less work.
Here’s the kicker though: supplement companies pay those magazine companies to advertise in them, so you’re not getting factual, evidence-based case studies. Instead, you’re getting marketed to from the highest bidder. That’s how magazines make their money (from advertisers).
It’s a vicious cycle that keeps you from the truth and from getting to where you want to be physically – not to mention broke.
Listen, I’ve spent a LOT of money on supplements over the years and can honestly say that only a handful of them have produced any REAL results.
Here’s what I’d recommend, from seeing results for myself:
First and foremost, I’d recommend using any 100% Whey Protein powder after working out.
You can mix it will Skim Milk or Water, or include it in a smoothie as I talked about in the last section.
Your body needs protein to recover and grow, plus it will make you feel better after working out.
I would also recommend:
BCAA's (Branched Chain Amino Acids)
a daily Multi-Vitamin
Fish Oil capsules (for heart health)
a pre-workout drink (if you want)
I am a strong advocate of pre-workout drinks.
I feel that the caffeine/stimulants will allow your heart rate to increase, intensifying the workouts you will be doing. Just be careful and follow the serving suggestions.
If you cannot afford to purchase a pre-workout drink, try mixing hot green tea with honey. That will give you the caffeine and carbs before your workout to help.
If you’re really on a shoestring budget, a small cup of black coffee does the job as well which gives you the caffeine stimulus all the same.
One last thing I want to talk about is creatine.
Creatine is actually a reliable and proven supplement that helps build muscle (that’s what it’s for), but here’s the problem with that – for most people:
Unless you’re already under 10% body fat, you won’t have solid definition, especially in your abdominal area. So even if you use creatine to bulk up and gain muscle mass, it won’t really make a difference because you’re not at a level of body fat that it would be noticeable.
Beyond that, creatine doesn’t directly compliment our workout routine in this program. We’re going for a full-out cardio-style circuit routine, not a mass-building lifting routine.
Once you use this program to drop weight and body fat, if you wanted to bulk up, THEN you’d want to switch to a program consisting of heavy lifting with creatine supplementation.
Otherwise, save your money and use creatine more strategically.
The End of the Beginning
Overall, I this workout plan/diet plan will help anybody that needs to lose weight in a short amount of time.
Your body will respond by blasting away the fat with the extremely intense workouts due in part to the calorie deficiency and to the high-intensity interval-based training.
You will learn to love the smoothies and you will feel better since you are finally getting the nutrients you are supposed to have.
This whole program is designed to "shock" your body out of its comfort zone.
You will feel stronger and leaner after a short time frame, which will keep you motivated to keep going. Most programs fail simply because people drop them or move on when they don't see results fast.
You will see noticeable results with this program, likely after just the first week.
Also, by timing your workouts you can strive for faster times each day you do this.