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10 Surprising Things That Can Cause Dehydration
Hydration is the number one building block for good fitness.
Dehydration is the enemy of all mankind. Protein intake, workout style, equipment, personal trainers…the first step for any person going to the gym is to drink water. The adult human body is roughly 60% water and if you’re dehydrated, virtually every part of your body and ability to work out is compromised.
Some people find that no matter how much water they drink, they still experience the achiness and fatigue of dehydration. That’s because, even if you’re drinking water, there are lots of things you could be eating or doing that are causing you to dehydrate. Here are 5 easy things, ranked from least to most surprising, that can cause dehydration:
5. High-sodium foods
We all know that sodium, a.k.a. salt, causes dehydration. But did you know that sodium is an additive in many foods you would not expect it to be? The FDA does not do a very good job in regulating how much sodium corporations are allowed to put in our food. It’s in pretty much everything from chicken noodle soup to pasta sauce.
Try to cut down on canned meats and foods, anything cured (salami, prosciutto, ham), cereal, and most commercially packaged pasta sauces. These types of foods all have astronomical levels of sodium relative to their nutrient count because its used as a preservative.
4. Heavy drinking
The pain of a hangover doesn’t just come from drinking too much the night before, it’s also because you’re dehydrated. Drinking a lot is a double-whammy of dehydration because not only does alcohol act as a diuretic, it also tricks the mind into thinking you’re drinking fluids and therefore you feel less thirsty, even as you dehydrate.
If you binge drink, you continue to get drunk after you fall asleep, so even if you might not feel that drunk when you go to bed, your body is continuing to dehydrate all night long without you knowing it. Always make sure to drink water when you drink and try to drink in moderation or avoid it entirely.
3. Air Travel
Being at a high altitude can also cause dehydration. Taking a commercial flight for a few hours or more can really cause someone to dehydrate. At a higher altitude where there is less humidity, the human body retains less of its natural water.
Always drink water before, during, and after you take a flight, especially if you are going to be working out or competing somewhere when you reach your destination. The effects of dehydration can linger for days, or even weeks if you don’t take time to replenish yourself!
2. Low-Carb Diets
This one might shock the pros out there, but it’s true. Carbs actually store a lot of the water weight in our bodies. So, if you’re in a cutting phase where you’re eating almost no carbs, you’re also losing a substantial amount of water along with that. Make sure to drink extra water to offset the balance, especially if you have only recently started a low-carb diet.
1. Stress
Even if you’re doing everything right — you could literally be drinking gallons of water a day — if you’re stressed out, you won’t retain water as well as if you weren’t. Being stressed out causes adrenal fatigue and causes the body to function less while in a variety of ways. You can manage your stress levels through meditation and mindfulness techniques. The benefits will probably go beyond just hydration, too!
Advanced Bodyweight Strength Training: The Pistol Squat
Pistol Squat Overview and Coaching Guide
One of the most effective unilateral exercises that can be performed for strengthening the legs, mobilising joints and improving movement mechanics is the pistol squats.
The pistol squat effectively targets the quadriceps, glutes, abdominals, obliques and ankle stabilizers.
This article will review the pistol squats, provide a step by step coaching guide and investigate a number of the associated benefits.
It will conclude by providing a selection of pistol squat variations to help you master the technique and facilitate maximal gains.
Pistol Squat Coaching Points
This first section will detail how to successfully set up and execute a full pistol squats.
1) Start by assuming a one legged stance keeping the foot directly under the hip and the toes pointed straight or slightly turned out.
Contrary to belief, pistol squats are not bad for your knees, providing this stance is assumed. It will ensure that knee stays over the toes as you squat which will prevent shearing forces from acting on the knee.
2) Keeping the opposing leg straight, drive the chest up and squeeze the core muscles tightly before flexing at the knee.
Look to counterbalance by extending the arms out in front of the body. This will facilitate control and balance throughout the movement.
3) Keeping the weight equally distributed through the foot, gradually drop into a full squat. While you lower, ensure that you lean forward slightly with the trunk (as you would in a back squat).
A common issue experienced as the body drops is that the heel gradually lifts off the floor.
This occurs for typically one of two reasons. Either the ankles are not mobile enough or the hips are not being pushed back far enough.
Lifting of the ankle during a pistol squat is not recommended as it can apply excessive force to connective tissues and consequently cause injury.
4) Avoid bouncing up and out of the squat and instead keep the movement controlled. Aggressively bouncing up is not recommended unless you are highly conditioned.
Those who aggressively rebound out of the squat may develop ankle and knee issues. Bouncing tends to cause a reduction in coordination, muscle recruitment and stability thus enhancing injury risk.
5) After controlling the descent, powerfully engage the muscles of the legs to drive the body back up to the starting position. Once again, ensure that the core remains tight throughout.
6) Assume a stable and fully supported upright position on the working leg. Repeat this process for the desired number of reps.
Ensure that you are truly stable before completing the next rep. Rushing through reps may compromise joint positions and movement efficiency.
Benefits of the Pistol Squat
As stated earlier, there are a vast number of benefits related to performing the pistol squats regularly.
1) Unilateral Strengthening
Unilateral simply refers to using a single limb as opposed to bilateral which is the use of both limbs.
Daily movements, exercise and injury can all contribute toward imbalances. The benefit of performing unilateral movements is that these imbalances can level out (1).
Reducing imbalances can have a positive impact on strength capabilities, movement and injury risk.
In addition, the pistol squats can help to improve performance with other squatting exercises, such as the back or front squat.
2) Improved Proprioception
The pistol squat is superb for developing the body’s understanding and control over movement – also known as proprioception.
More specifically the exercise can enhance coordination and balance which can directly impact performance and injury risk (2).
3) Joint Health
Performing pistol squats in a controlled fashion can reinforce efficient movement patterns and range of motion thus improving overall joint health.
Avoid the temptation to perform fast-paced and erratic pistol squats which will more than likely lead to an overuse injury.
4) Muscle Activation
It has been documented that unilateral squats can activate muscles to a greater degree than bilateral squats (3).
Increasing muscle recruitment and activation can accelerate the rate of strength and movement improvements.
5) Athletic Performance
Many sports require a large degree of single leg strength and stability. Therefore, the pistol squats can be highly advantageous for sportspeople and athletes.
The exercise is a foundational bodyweight movement that should form part of most athlete’s training.
Additionally, using a number of the following pistol squat variations can have a substantial positive impact on athletic performance.
Pistol Squat Variations
There is no doubt that the pistol squat is an advanced exercise which takes time to learn.
For those who are struggling to complete the pistol squat, firstly look to improve your mobility – specifically around the ankles (4).
From there, look to use a selection of the following pistol squat variations before advancing onto a full pistol squat.
1) Deep Bodyweight Squat
The bilateral bodyweight squat is one of the most influential movements for improving leg strength, joint mobility and proprioception.
When performing this exercise, look to drop as deeply as possible while maintaining solid form.
2) Rocking Pistol
Sit on a box with one foot flat on the floor. Lean back and then rock forward using momentum to assist you as you drive up to standing.
3) Box Pistol
This is a progression of the rocking pistol. This time, avoid using momentum and fully focus on contracting leg muscles to lift the body from the box.
4) Elevated Pistol
Stand on a box or a step and let the other leg hang out to the side before dropping into the pistol. This method can effectively enhance balance, range of motion and eccentric strength.5) Assisted Pistol
Holding onto bands or straps during a pistol squats can improve balance and simplify the movement. Add in an isometric hold at the bottom of the squat to increase difficulty.
6) Rolling Pistol
For this dynamic regression, start by lying on your back. Rock the body backwards and then roll forward aggressively, plant the foot and immediately drive up into the squat.
Final Word
The pistol squat is an advanced bodyweight exercise which demands a great degree of mobility, strength, balance and coordination.
If you are new to the pistol squats, be prepared to spend time on learning and mastering the technique. Using a number of aforementioned variations can help to accelerate technique improvements.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Gonzalo-Skok, Oliver; Tous-Fajardo, Julio; Suarez-Arrones, Luis; Arjol-Serrano, José Luis; Casajús, José Antonio; Mendez-Villanueva, Alberto (2017-1). “Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training”. International Journal of Sports Physiology and Performance. 12 (1): 106–114. doi:10.1123/ijspp.2015-0743. ISSN 1555-0273. PMID 27140680.
2-Riva, Dario; Bianchi, Roberto; Rocca, Flavio; Mamo, Carlo (2016-2). “Proprioceptive Training and Injury Prevention in a Professional Men’s Basketball Team: A Six-Year Prospective Study”. Journal of Strength and Conditioning Research. 30 (2): 461–475. doi:10.1519/JSC.0000000000001097. ISSN 1064-8011. PMC 4750505. PMID 26203850.
3-McCurdy, Kevin; O’Kelley, Erin; Kutz, Matt; Langford, George; Ernest, James; Torres, Marcos (2010-2). “Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes”. Journal of Sport Rehabilitation. 19 (1): 57–70. ISSN 1056-6716. PMID 20231745.
4-Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
2021 Battle Of Texas Results
Jennifer Ronzitti wins Bikini at the 2021 Battle Of Texas!
This weekend, Saturday December 4th 2021, held the Battle Of Texas Supershow bodybuilding competition at the Irving Convention Center. The pro show solely featured an epic battle in the Bikini division. The results have finally been announced – and pro competitor Jennifer Ronzitti won first place a the 2021 Battle Of Texas.
The 2021 pro bodybuilding season “officially” ended on October 8th with the Mr. Olympia 2021, with all following pro shows providing qualification and points towards the following Olympia in 2022. The Battle of Texas falls under this category during what is usually a sleepy month for the sport of bodybuilding. 17 Bikini competitors fought for top placings in Texas – but only one winner was able to stand tall in the end.
While Jennifer Ronzitti earned first place – other highlights include Alessia Facchin landing in second place and Mahsa Akbarimehr following in third place. Landing in the top three spots at a pro competition is not only important for possible points towards Olympia qualification – it also provides a highlight for athletes within the bodybuilding community.
Could these relative unknown competitors one day become household names vying for ultimate champion status at an event like the New York Pro, Arnold Classic, or even Olympia? Perhaps we will see this coming year in 2022.
The official results and score cards have been released. Check out the entire results breakdown of the 2021 Battle Of Texas Supershow below.
2021 Battle Of Texas Breakdown
Bikini
First Place – Jennifer Ronzitti
Second Place – Alessia Facchin
Third Place – Mahsa Akbarimehr
Fourth Place – Marisa Woo
Fifth Place – Lawna Dunbar
Sixth Place – Rachel Linares
Seventh Place – Mary Ann Parks
Eighth Place – Aimee Leann Velasquez
Ninth Place – Lucia Malavaze
Tenth Place – Samantha Houle
Official 2021 Battle Of Texas Scorecard
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Battle Of Texas. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Battle of Texas Pro Scorecard
2021 Battle of Texas Pro Scorecard | IFBB PRO
Read This To Get A Shredded Midriff In A Week
Easy Steps For Getting A Sculpted Midriff
Men and women through the centuries have desired a chiseled midsection. It’s no coincidence that thousand-year-old sculptures of Greek gods, emperors, and fierce warriors were made to have washboard abs.
If your motivation wears out a week into training abs, don’t worry, you’re not alone. Achieving a shredded midriff isn’t as hard as some people make it out to be. You can achieve your goal in a week if you do the right things.
Fix Your Diet
First and foremost, abs are made in the kitchen. There is no one diet fits all approach. A lot of trial and error goes into designing the right diet program. Building abs usually involves getting rid of a few extra kilos which can require you to be in a calorie deficit state.
In a calorie deficit diet, you’re burning more calories than you’re consuming. Since you’re on an ab building crash course, if you don’t know how to build your diet program, it’s better to take the help of a professional. It can save you a lot of time and effort.
Switch-Up Your Core Training Approach
Most people follow a vanilla training program where they perform a couple of ab exercises at the end of their workouts. No wonder you can’t see any results following this approach. If you usually train your core at the end of your workouts, you should begin your training sessions with an ab workout.
Your core training needs to have variety. Utilize free weights, cables, and resistance bands in your core workouts apart from the usual bodyweight exercises. Train your core the same way you train all the other muscle groups.
Ramp Up The Cardio
If you have a layer of fat you want to get rid of, there is arguably nothing more effective than cardio. We recommend doing two cardio sessions a day to kill the excess body fat. You’ll be doing a LISS and HIIT session each.
The LISS or low-intensity steady-state cardio should be done first thing in the morning in a fasted state for 30 minutes. The HIIT or high-intensity interval training should be done for 10-minutes post resistance training.
Train Your Abs Every Day
Most people are scared to train their abs every day. They have been told training abs every day can lead to overtraining. Abs are a small muscle group and can recover relatively quickly after a workout.
You shouldn’t worry about overtraining because every person doesn’t have the capability of training their abs with the intensity required to achieve the state of overtraining. A rule of thumb should be to train your abs every day if they’re not sore.
No Cheating!
Since you’re on a deadline, you can’t afford to throw off your progress by feasting on junk food. You’ll have to say no to eating out, cheat meals or going out for a couple of drinks. You’ll have to stick to your diet plan.
Not cheating isn’t limited to your diet, you’ll have to follow your training and cardio programs religiously. Cutting out the junk food for a few weeks is an incredibly effective way of controlling your waistline.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
How To Pick Up Girls In The Gym
How Not To Pick Up Girls In The Gym
Let’s face it, many of us get a gym membership so we can get in shape and impress some girls. Some of us take it even further by starting the search for our soul mate in the gym. Don’t deny it, you know who you are.
While some people have a game when it comes to picking up girls, the majority sucks at it. The risky part about hitting at girls at your gym is, you have to see them every day. So, if things go wrong you won’t be walking around with the same confidence you do now. Before you go embarrass yourself in front of pretty girls, this is a list of what you should and shouldn’t do.
Show-Off
You might be a pro bodybuilder with a ripped chest and shredded abs, but women don’t really care. You don’t want to be labeled a show-off. It’s a direct ticket to women’s blocklist and since you’re reading this article, you don’t want to end up there.
On the other hand, you should mind your own business. If you’re good at working out, work out as if no one is watching. There is something about guys who don’t give a shit which attracts girls.
Draw Attention By Doing Stupid Things
Every gym has a guy who starts grunting out loud when there are chicks around him. We get it, you have muscles and everything, but why do you want to sound like you’re going into labor?
If you think dropping heavy weights to the floor is badass, you’re mistaken. It’s considered to be douchebaggery rather than badassery. Doing nothing has a better chance of getting you noticed as compared to doing these things.
How To Pick Up Girls In The Gym
Offer Help
Helping can never go out of fashion. If your gym crush needs a spot, find a way to get there first and offer help. Make sure you’re not too buggy. Don’t give her tips on every exercise she is performing.
Don’t just limit your help to her. Your dream girl will appreciate you more if she sees you helping other people as well. Most gyms are full of broscientists and jerks, being there for everyone will definitely make you stand out.
Start A Conversation
You can never be short on opportunities to talk to your lady love when you’re in the gym. You can talk to her at the water coolers or during one of her rest breaks between sets. If you’re afraid that she will walk away, you can strike up a conversation when she is using the cardio equipment.There is nowhere she can go if she is on the treadmill.
When you walk up to her, you need to be on your A-game. Look straight into her eyes and don’t be scared or shy. Also, strike up a meaningful conversation. “How much do ya bench?” will not be a good ice-breaker in this case.
Ask To Go Out For A Quick Snack
When you become acquaintances, and if you’re not in the ‘no-talk’ list already, you stand a chance to take her out. Take it slow, you shouldn’t ask her out for a dinner date straight away. Since you’re in the gym, you can ask her out to a smoothie bar right after your workout.
Who isn’t hungry after a workout? This is the best time to get to know each other and figure out if you’re a good fit. The door to future dinner dates is wide open after this. This is all you need to know to pick up girls in the gym.
Have you ever picked up chicks in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Video: Oatmuscle, Muscle Stack’s, & More!
Check out some of my video’s I have been making about products and other stuff.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Colin Congo Comments on How He Represents More Than Himself on Stage
Colin Congo may be on stage by himself, but he represents an army.
Colin Congo is one of the most notable faces in natural bodybuilding. He competes in Men’s Physique and was Mr. Natural Olympia in 2018. He’s also featured in our Generation Iron: Natty 4 Life film. Although winning trophies and prizes is something Congo indeed loves, he expresses that the memories and relationships he creates he holds dearly. While on stage, Congo knows he’s alone, but he brings a support system with him in his heart.
In an Instagram (IG) post on October 11, 2021, Congo said:
“When I’m on stage I’m by myself but I’m representing a whole lot of people who may not understand the sport but still support me and pray for my success because they know how passionate I am about it. I appreciate you all.”
In another post-Congo, said,
“Getting on stage at my very best is the goal of every contest, but the support I get from my girlfriend, friends, family, and even on social media is what really makes it worth it!”
Below, you can see more of what he said in the IG post and him flexing his 4th place medal in the Men’s Physique at Natural Olympia 2021.
https://www.instagram.com/p/CWWwfpUPDaY/?utm_source=ig_web_copy_link
Colin Congo has to be one of the most passionate and hardworking bodybuilders out there. He loves the sport for what it is, but he’s not shy to express his worrisome about recent bodybuilding deaths and how drug use shouldn’t be counted out as a probable cause.
Alleged Drug Use in Bodybuilding
The dividing line in natural bodybuilding leagues such as the International Natural Bodybuilding Association/Professional Natural Bodybuilding Association (INBA/PNBA) versus other bodybuilding leagues like the International Federation of BodyBuilding and Fitness (IFBB) is that the INBA/PNBA drug tests competitors from the World Anti-Doping Agency (WADA) – the summit of professional drug testing.
However, Colin Congo admits that no drug test is 100% accurate. In a GI Exclusive interview with Colin Congo, he stated, “I know there are dudes out there that are 100% natural that just have absolutely gifted physiques. And they are going to look enhanced and they are going to just look like that. I’m not the gatekeeper for who’s natural and who’s not. I know I get up there and put my best physique on the stage. And I’m counting on the organization to hold those guys to the same standard that I’m holding myself to.”
Here’s a clip below on Congo explaining how drug tests can be beaten:
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Many natural bodybuilders in the INBA/PNBA league have been busted for drug abuse and ended up on the Hall of Shame. Of course, with WADA in place and the Hall of Shame, the chances of drug use in the INBA/PNBA league are drastically reduced.
Collin Congo wears his heart on his sleeves in bodybuilding. And he’s a leader in the sport who spreads nothing but love. He’s also an active FBI agent and avid aviator.
Generation Iron would like to wish Colin Congo success in the upcoming 2022 INBA/PNBA year. On social media, Congo stated, “We’re really bringing the heat in 2022.”
Follow us on Instagram, Facebook, and Twitter for all things natural bodybuilding!
Hulk Hogan References Big Weight Loss In Recent Photo
Hulk Hogan has dropped some weight due to health issues but still has massive arms.
When thinking of the history of the WWE, there are three names that come to mind — The Rock, Stone Cold, and of course, Hulk Hogan.
Terry Bollea, who became known as the great Hulk Hogan, was without a doubt the most popular wrestler of his generation. Hogan would parade around the ring using his skills on the microphone and incredible physique to dominate opponents and stay at the top. Hogan’s strength was unmatched and this was put on display during Wrestlemania III when he body slammed Andre The Giant.
Now, the 68-year-old Hogan has lost a significant amount of weight after putting together a strenuous training program. Despite the weight loss, Hogan still has some impressive arms.
“Back to my 9th grade weight 275lbs brother HH”
It is not surprising that a professional wrestler would run into some injuries. During his career, Hulk Hogan undergone upwards of 25 surgeries over the last decade. This is a number that was revealed by fellow wrestler Ric Flair, who knows Hogan well during their time as colleagues.
Flair made recent comments on his podcast, Ric Flair Wooooo Nation Uncensored. He spoke on some health issues that have been surrounding Hogan.
“He’s having some really bad health issues, but he keeps up with me. We support each other, good and bad. When I was in the hospital, he flew up that day like everybody else that came up to see me…Hulk was gracious, Jimmy Hart was great. I don’t remember seeing them because I was in a coma but they made the effort to go. Those are the kind of things that mean a lot,” flair said.
While this picture was posted after Flair’s comments, Hulk Hogan has not commented on the alleged issues. It is unknown if he plans to or if he will just let it be. One thing we do know is that Hogan is still a massive human being and at this point, it seems like that is never going to change.
Hogan has one of the most famous physiques in professional wrestling history. He was not shy about showing off his 24-inch pythons either as it became one of his tactics to get the crowd pumped up. This is not an easy physique to duplicate but Chris Hemsworth is doing his best. Hemsworth is preparing to portray Hogan in an unnamed biopic.
If Hulk Hogan is dealing with health issues then we all wish him well. If this recent photo is any indication, the legendary wrestler looks strong and in shape. The training regiment might be intense but it seems to be working.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
CLA & Carnitine: Do They Work Well Together For Weight Loss?
Can these two supplements take your weight loss goals to the next level?
Weight loss is something many of us strive for and knowing which supplements work best, like CLA and carnitine, can benefit us greatly. Whether that be to lose a few pounds, or really sculpt a well-defined physique, losing weight is part of most of our lives. But it can be challenging. Really challenging. We love to eat good food but to get that sculpted physique requires us to not eat those sweet, sugary, fun-tasting foods. And so we find ourselves trying diets and certain products to accelerate weight loss but nothing seems to work.
The right supplements, however, may hold the answer for us. Working with premium and high-quality supplements is a great way to tackle all of our weight loss needs. While fat burners and other strong supplements exist, sometimes they don’t fit into your lifestyle. CLA and carnitine are two supplements with weight loss properties that may or may not work well together for your weight loss goals. So, while we all want to lose, knowing the right approach can actually help get us there.
Let’s take a look at these two supplements and see if and how they might work together to help you out. CLA and carnitine are recognized supplements by many, but we will explore if they may be right for you. Adding these to your shelf might just be the key to unlocking your weight loss potential.
What Is CLA?
Conjugated linoleic acid (CLA) is the most common omega-6 fatty acid and is used to promote weight loss, increase fat burning, and support appetite suppression. It is most commonly found in vegetable oil, as well as meat and dairy and a common misconception surrounds CLA. Since it is a trans fat, it tends to get thrown into the trans fat group. However, it differs from these other trans fats and is a natural aid to use for all things weight loss (1).
Benefits Of It
When looking at what CLA can really do, let’s start with the fact that it is natural. CLA supplements are made with natural ingredients and do not contain harmful artificial additives, at least those premium products that are worth taking. It is also pure and bioavailable, meaning your body reacts in a positive way to CLA and it will be absorbed quickly in your body.
In terms of weight loss, this will work to suppress your appetite and increase energy expenditure while also using stored fat for energy. By working to shed fat, it also helps keep on that lean muscle for a more defined physique (2,3).
What About Carnitine?
Carnitine is an amino acid that is used to mainly support energy levels by moving fatty acids into the mitochondria to then be burned and used as fuel to power your workouts and daily activities. L-carnitine plays an active role in the metabolism and production of energy and is found in many high-protein foods. For its ability to work towards energy levels and move fatty acids around, carnitine has become a supplement used for weight loss purposes (4).
Benefits Of It
Carnitine has an abundance of supposed benefits that will work to elevate your athletic performance and weight loss goals. When combined with a proper training routine and diet regimen, this has been shown to help you lose weight and maximize your fat loss results. By working to move fatty acids around, it also promotes fat breakdown and energy expenditure making your weight loss more efficient.
What carnitine does that is rather interesting is it may also increase endurance, again through this idea around energy production (5). The more energy you have, the more you will be able to tackle any of those challenges that come your way. Plus, it may also help prevent muscle damage so you don’t deal with soreness and can bounce back faster.
Do These Work Well Together For Weight Loss?
Together, these two supplements seem to be a great duo. Not only do you get two supplements working for those weight loss results, but you get the added benefits of lean muscle retention, better endurance, and less muscle damage. When it comes to losing weight, the hardest thing to do is keep on that hard-earned muscle. So, working with those supplements that won’t ruin your gains and will keep on that muscle mass is imperative.
So, it seems to be the case that these will work well together, but it is also important to remember that this isn’t a magic pill. Working with a proper training routine and diet regimen is vital or else none of this will work. But the nice part is knowing that these will work to aid in your body composition changes by keeping on lean muscle while burning fat, leaving you with nothing but the best results (6,7).
Other Great Weight Loss Supplements
When looking to lose weight, definitely checking out CLA supplements can be a smart choice, as well as in tandem with carnitine. But other supplements do exist that can help with weight loss also. Fat burners are great ways to shed unwanted fat, kickstart your metabolism, and give you energy and can greatly benefit your weight loss goals. Also, protein powders can help with weight loss in the sense they will pump you with vital protein to keep you full to limit snacking. And of course you get the benefits of growth and recovery.
Wrap Up
Weight loss can be hard, but with supplements like CLA and carnitine working on our behalf, this will only make our lives a bit easier. While these two supplements have great properties to aid in weight loss, what is more important is the fact they can also help with muscle retention and increasing overall athletic performance, really benefiting your gains. Check out these two supplements and see what they can do, for as natural products, you keep your health in mind as well.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lehnen, Tatiana E.; da Silva, Marcondes R.; Camacho, Augusto; Marcadenti, Aline; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
Gaullier, Jean-Michel; Halse, Johan; Hooye, Kjetil; Kristiansen, Knut; et al. (2004). “Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans”. (source)
Thom, E.; Wadstein, J.; Gudmundsen, O. (2001). “Conjugated linoleic acid reduces body fat in healthy exercising humans”. (source)
Pooyandjoo, M.; et al. (2016). “The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
Sawicka, A.; et al. (2020). “The bright and the dark sides of L-carnitine supplementation: a systematic review”. (source)
Sahlin, K. (2011). “Boosting fat burning with carnitine: an old friend comes out from the shadow”. (source)
Lehnen, T.; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)