Supplements and Nutrients

There are enough different supplements, vitamins, pills, and powders out there today to have just about anybody boggled.  Some of these are actually legit, but many of them offer little or no real value to the body.  The fitness industry is extremely lucrative because people are willing to try (and pay) just about anything to get the body they want.  Supplements can get very expensive, and it can be hard to choose what to invest in.  Companies all make outrageous claims boasting too good to be true results.  I'm going to list for you a few things I find beneficial.

Multivitamin

Multivitamins provide ample amounts of nutrients that you might not necessarily get in food.  However, many provide you with enormous amounts of only a few different nutrients, and the body just wastes all the leftovers.  When shopping for vitamins, look for ones with the most variety in nutrients versus quantity of specific nutrients, because it is likely the body will attain some from foods too.  It is important to cover a wide range of the body's needs.

Green Tea Extract

Study after study has shown the benefits of green tea.  It contains powerful antioxidants, cancer fighting agents, and has shown to increase metabolism.  Sure you can reap these benefits from drinking it, but I recommend taking a supplement because it is said you would have to drink around 8 glasses a day to get the maximum results.  When looking for green tea extract, make sure the product has EGCG in it as that is the most beneficial agent.  600 to 800 mg daily is what is recommended.

Creatine

I have found creatine to be one of the most powerful substances in increasing muscle.  Especially if you are looking to gain mass quickly.  Creatine stores water in muscles after only day making them appear bigger, however, it also supplies muscles with extra energy in order to allow for more intense workouts, therefore allowing more muscle growth.  Many people argue against creatine, saying it has negative side effects.  No ill effects have ever been proven, and it is still allowed by the NCAA.  Creatine occurs naturally in the body and in certain foods like fish, and just like vitamins, it supplements the body's supply.  I do recommend drinking plenty of water throughout the day since it uses it in the muscles.  Limiting water intake can lead to minor dehydration and cramping, especially within the first few day.  Daily recommended dose is about 5 grams.

Sure there are many other important things to take for the body, but these are a few of the things I have found most effective first hand.  Make sure you research any other nutrients you may want to take from sources that are not just trying to make a buck selling it.  Also check with your doctor about any allergies or medication you may be taking, or if you have had a medical history.  Good luck and remember, no supplement can replace healthy eating!

Metabolism

There are all kinds of diet plans, programs, and pills out there guaranteeing you'll lose 100 pounds in two weeks. Some of these concoctions may actually work but often times they pose health risks and other unforeseen hazards.
If you are trying to lose weight, all you need to do is simply burn more calories than you consume on a daily basis. The opposite goes for those trying to gain weight. It is true that everyone has different metabolisms, and this may be easier for some than others. Luckily, there are techniques that can boost metabolism, and make burning calories most effective. The best part is all of these come at virtually no price.

Breakfast
Breakfast is the single most important meal of the day. It jump-starts the metabolism and is a source of energy for the body to get through the day. People often assume that eating breakfast is just extra calories and is ok to skip. This couldn't be more false. The speed of metabolism is directly proportional to the calories consumed at the morning meal (with it beginning to plateau at around 500 calories). This means the more you eat (within reason), the more calories you will burn through out the rest of the day. However, this should be healthy calories found in fruits grains and even eggs rather than fatty calories found in cheeses, meats, and sugar.

Water
Believe it or not, the body is composed mostly of water. It is necessary in nearly every functionthe body does, including metabolism. Some studies have shown that metabolism is increased if 16oz of water is consumed within half an hour of waking up. Water has no calories and is essential to life.Substituting water for other beverages throughout the day is also a great way to cut calories that adds up.Sodas can have over 140 calories of pure sugar in them. If somebody who consumed two sodas a day substituted water, they would be cutting 1960 calories a week, and be much more hydrated. Thats the equivalent to running over 2 hours!


Meals
After breakfast has been consumed, small healthy snack should be eaten every two hours to keep the metabolism burning. These could include any type of fruit or vegetable, a hard boiled egg, cereal, or any other type of healthy snack. Typically the simplest things are better for you rather than expensive energy or diet bars, as they often contain more fat and extra calories. at lunch and dinner, smaller portions than what is typically served should be consumed, and the rest can be saved for later. This also will save significant amounts on food bills and if you have been snacking all day you typically won't be hungary enough to eat the whole thing anyway, which works as a win-win.

Exercise
Muscle burns more calories than fat. So basically if you have more muscle, you will have less fat. When working out, focus on the big muscle groups such as the legs, chest and back. The bigger muscle groups burn more than the smaller ones so working out muscles also proves to be a win-win as you will tone and burn off fat.