FITNESS PROTOTYPE
PERSONAL TRAINING AND WORKOUTS
"Don't start a Fitness Plan that has an
expiration date...
Focus on a LIFESTYLE that will
Last forever..."
TERMS OF USE PRIVACY FAQ
For help with WEIGHT LOSS - MUSCLE TONE -
CORE STRENGTH - POSTURE CORRECTION
When it comes to supplements there is an endless array so what we'll do is go through some of the best ones for fat loss and muscle gains. There are also natural sources of nutrition which give similar effects so if you are sure you get everything from your diet then do that. Supplements are
exactly what they are labelled as they are there to supplement your diet not take over and should only be used in conjunction with a varied diet.​
FAT LOSS / WEIGHT LOSS
L-Carnitine
​
​This is one of the best fat burners. Many people use it because it is not a strong stimulant like the some of the others. Even though it might increase your heart rate slightly, it is considered as one of the safest fat burners. L-Carnitine is made in the body from the amino acids Lysine and Methionine. It is needed to release energy from fat. Also its main action is to transfer fatty acids across cell membranes to the mitochondria where it can be used as energy. Also many researches have shown that it plays an important role in fat metabolism and the reduction of blood fats (triglycerides), which can create problems with our health in large amounts.
Recommended Dosage: L-Carnitine works, (especially the liquid form), when you consume 4-5gr per day (Prefferably before your weight or cardio training).​
It is not one of the supplements that should be cycled, but I would recommend it in order for your body not to get used it, to again have a 6-8 week cycle, followed by 3-4 weeks off. More info on l-carnitine.
MUSCLE GAINS / BODYBUILDING
Whey Protein
​
It's been systematically surmised that body builders and trainers can improve performance and lean muscle gain when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals that are easily digested in liquid form.
Whey is typically taken before and after a workout to improve muscle recovery and restoration. Whether you are on a muscle gain diet or concerned with losing body fat, a whey protein supplementation to an exercise routine can speed the gain and loss process. Here are some key benefits to whey protein supplementation.
​​
Easily Digested:
Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Because these supplements contain a number of vitamins and minerals not available in everyday meals, this is a great supplement for anyone with a busy lifestyle.
Meal replacement:
Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals.
​
Amino Acids:
Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of amino acids that provide assistance in protein synthesis.
​
Improved Metabolism:
Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn and reduced hunger.
Recommended Dosage:
Consume 30-40 grams of whey protein at a time. Best used pre and post-workout, but also is a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes - though having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.
If you are lactose intolerant try Pea Protein or egg protein. If you think you are allergic to anything it is best to have a tolerance test done before using the supplement.​​
MUST HAVE SUPPLEMENTS - See some popular products below
Women Loosing Fat
​
Multivitamin
Omega 3 Fish oil
Fat Burner
Protein Shake
​
​​Women Building Muscle
​add..​
​​
Casein
Glutamine
Creatine
​BCAA'S
Men Loosing Fat
​
Multivitamin
Omega 3 Fish oil
Fat Burner
Protein Shake
​
Men Building Muscle
add...
​
Casein
Glutamine
Creatine
BCAA's
ZMA
Glucosamine / Joint care
*Tip
Consume your protein/carb drink within 10 minutes of working out.
Drink a Optimum Nutrition Casein before going to bed.
Keep MRP's and protein bars in your car, the office, at home and in your gym bag.
Drink ice water to burn more calories.
Mix your Protein Shake with water to lower calorie count.(weight loss)
A lot of people tend to have certain supplements they use on a regular basis and this is fine. If you use a certain brand and want to stick to them by all means go ahead. If you have a specific supplement you are looking for, or one your trainer has advised for you, we have conveniently placed an amazon search box further down so you can find this with ease. We will be posting more articles on supplements real soon so be sure to check back.
​
If you want more advise about supplementation and nutrition, contact one of the trainers
"Use this search tool to find supplements"