Sticking to a Vegetarian or Vegan lifestyle ain't no walk in the park.
There are a lot of considerations to make, and when the mind becomes focused on one thing, it often slips details in another. We're all guilty of tunnel vision every now and then.
And guess what? It's totally normal, it's called being a human being.
But if you've been living a vegetarian or vegan lifestyle for some time now, surely the question has come up of your protein intake.
The good news is, there are plenty of vegan protein options that are packed full of healthy and "complete" protein sources, that the body is readily able to break down and absorb, woohoo!
Lentils, tofu, black beans, quinoa, amaranth, soy milk, green peas the list goes on and on... (Check out One Green Planet's Top 25 Vegan Sources of Protein)
But the question isn't if you're eating these foods, the question is, are you eating enough of them?
Here's the lowdown:
If you're not training, looking to change your body composition, and are simply looking for a better, healthier you, you should be consuming:
Females: 0.5g protein per pound of bodyweight
Makes: 0.7 protein per pound of bodyweight
However, if you're exercising regularly and looking to improve your body (lose weight, build lean muscle, tone up etc) you should be consuming at least:
Females: 0.8g protein per pound of bodyweight
Males 1g protein per pound of body weight.
Depending on your size, gender and goals, this puts us in the ballpark of anywhere between 100g to 200g protein per day.
Tribeca' Health's Raw Vegan Organic Protein is the ultimate vegan lifestyle supplement. Learn more here.
Worried you might be falling short? Here's our Top 5 Signs and Symptoms of Protein Deficiency:
1. You're tired. A lot.
And you're tired of being tired.
Life is busy, we've all got stuff to do, but it's time to audit your lifestyle and ask yourself,
"Am I more tired than I should be?"
If you've made the switch to a vegan or vegetarian lifestyle recently, did it begin at around the same time?
Often when switching to a vegetarian or vegan lifestyle we feel incredible at first! A fresh lease on life, bursting with energy to take on the world, fueled by nature.
But over time, the body starts to catch up, and not getting enough protein make us fatigued...
Not just physically, but mentally too. How many cups of coffee do you need just to get through the day?
"Brain fog" is a major culprit of protein deficiency, with the amino acids in protein being essential for the brain to produce neurotransmitters such as serotonin (positive mood) and dopamine (motivation and energy).
2. You're Weaker Than You Should Be
When your body doesn't get enough protein, your muscles can't repair themselves properly after a workout.
In this case, strenuous exercise might make you feel like you've been hit by a bus for a week!
Even things like yoga, running or climbing a flight of stairs will seem like an absolute chore, as your body's muscles simply don't have the fuel to power, sustain or recover from the demands of daily activity.
3. You're Getting Flabby
No one likes being flabby. More so, no one likes becoming flabby.
The term "skinny fat" gets thrown around a lot, which involves a small frame but lack of muscular definition. But what actually causes the dreaded "skinny fat"?
You guessed it, protein deficiency.
Why? When your body can't find enough protein to sustain itself through diet or supplementation, it looks elsewhere to find it.
Your body literally begins to cannibalize its own muscle tissue.
This is why you'll see low fat or low carb diets, but never low protein diets!
4. You're Anxious and Moody
This comes back to the ol' neurotransmitters again...
Without getting too "sciencey", here's the 411:
Protein is made of amino acids, which are the building blocks of our bodies. L-Tryptophan and L-Tyrosine are the precursors to serotonin and dopamine, meaning that if you don't get enough of these two amino acids through protein, you can kiss feelings of calm, excitement and positivity goodbye!
Why? Because as precursors, these are required tools for the brain to even begin producing these feel good neurotransmitters. Low serotonin is the culprit for depression and feelings of sadness, while low dopamine is the culprit for lethargy, low motivation and even addictive behavior!
5. Your Pants Are Getting Tighter
The worst, right?!
Weight loss or gain is an equation of calories in vs calories out. It's really that simple.
So how can not eating enough protein cause me to gain weight, protein has just as many calories as carbohydrates, right?
Right you are! However, there's a few things you need to know...
Firstly, foods high in protein cause increased satiety.
Satiety is that feeling of satisfaction and fullness after eating a delicious, complete meal.
It's that sweet spot right before hitting a "food coma"
If you're eating a diet low in protein, it's difficult to achieve that feeling of satiety, and as a result, we reach for snacks or overeat, which causes our calorie count to go through the roof, without feeling full.
So how much of your favourite foods do you need to eat to get enough protein?
Lentils: 18g per cup
Tofu: 10g per cup
Black Beans: 16g per cup
Artichoke, Quinoa, Soy Milk & Peas: 8g per cup
Tribeca Raw Vegan Skinny Protein: 20g per serve
Unless you're capable of sticking to strict nutrition and eating these protein rich vegan-friendly foods in large proportions on a daily basis, we'd recommend picking up a protein supplement to increase your intake.
Tribeca's Raw Vegan Skinny Protein is an all natural source of vegan protein, blended with superfoods and ancient grains, plus green tea extract to boost metabolism.
Packed with 20g of protein, plus a blend of acai, camu camu, goji berry, seabuckthorn juice, green tea, amaranth, quinoa, buckwheat, millet and chia (all sourced organically of course), Tribeca's Raw Vegan Skinny Protein is the perfect low fat, low carb and high protein supplement or meal replacement to conveniently and deliciously boost your nutrition!
Click here to learn more about Tribeca's Raw Vegan Skinny Protein. 😋✌️
Introduction to Testosterone Boosters
You’re entering the gym, all pumped up for what’s about to be a MONSTER weight session at the gym. You grab the closest barbell, throw away ten bicep curls, and you leave it at that. Then, you bring the barbell to the other hand, but now you notice that something’s missing from the equation. You’re just not as hyped as you were before stepping through the gym doors. Then you go home all frustrated since you can’t really pinpoint what’s holding you back in your workout.
The answer? – Testosterone. Or the lack thereof to fully utilise your potential. One solution to this is to supplement your diet with high-quality T-boosters that would give that extra kick to crush your workout with ease.
When it comes to testosterone supplements, however, things can get tricky. That’s why we’ve compiled this 2018 Testosterone Boosters Guide, where we’ll take a look at everything T-related, including T-boosters ingredients, doses, effectiveness, and more.
Do Testosterone Boosters Really Work?
In short, yes they do. Testosterone boosters are supplements that athletes (especially bodybuilders) use to boost their performance at the gym. Usually, these products are made out of plants and other natural ingredients and are generally labeled safe to use – especially true for events like bodybuilding competitions and the like. After all, having more testosterone is every guy's dream, right?
Nowadays, more and more individuals understand the benefits of proper T supplementing, so it’s no wonder why testosterone boosters have been rising in popularity recently. Testosterone boosters saw their rise to stardom because anabolic steroids (testosterone boosting compounds) were proclaimed too dangerous to use by numerous studies in the field.
Bottom line – testosterone boosters are the ultimate supplements for anyone looking to get lean whilst naturally building muscle in the process of doing so.
What Are Testosterone Boosters?
Generally, there are two main types of T-boosters:
Synthetic boosters, such as anabolic steroids, are tricky and can lead to dangerous consequences if taken recklessly. On the other hand, natural test boosting supplements are safer, which is why a large chunk of athletes nowadays opt for the latter.
Why Should I Take T-Boosters?
First off, these products are excellent for anyone looking to naturally raise their testosterone levels. When compared to steroids, T-boosters do not strip you off of your testosterone levels after you cut them out from your nutritional plan. A sudden, unnatural drop in T-levels can have all kinds of nasty consequences, such as decreased libido, shrunken scrotum, limp pectoral muscles, and more. We don’t want that, so anabolic steroids are out of the question for good.
To experience a safe and steady increase in testosterone levels – pick a natural T-booster which will provide you with all the benefits of building a chiseled body whilst keeping you healthy and full of energy.
Natural Testosterone Booster Benefits
Natural test boosting supplements have many benefits, including:
- Natural increase of your testosterone levels – only by using natural ingredients and clinically tested compounds
- More muscles, bigger size, and better gains – you will experience unparalleled progress at a rapid rate
- Greater focus, elevated mood, and enhanced motivation – meaning more confidence and more energy whilst at the gym
- Major protein synthesis improvements – out of all the protein you eat, a larger chunk goes straight toward building muscles
…and much more. Additionally, regardless of how well a woman’s nutritional plan is made – they can only develop muscles up to a certain point before the growth altogether stops. Naturally, women have lower T-levels, and without the use of supplements such as testosterone boosters – their athletic performance will always hit a brick wall.
Furthermore, men are also prone to boundaries in training – with a slight difference being that they take longer to reach that physical peak as we mentioned it above. This happens because males have higher T-levels on average thanks to genetics and millions of years of human evolution. Even so, testosterone levels among men vary from one individual to another. Some men have more, others less, and this is where supplements such as testosterone boosters come rushing in into play. These products are specifically engineered to break past the limit and gallop further into lean perfection. Think Bradley Cooper in Limitless, but instead of the mind – we’re now unleashing the true potential of the body.
What Ingredients Should I Look For In Testosterone Boosters?
Before taking any test boosting supplements, make sure that the formula contains clinically tested ingredients that are labeled safe for use. The last thing you’d want is taking shady, low-quality formulations that may do you more harm than good.
Generally speaking, all high-quality testosterone boosters will contain some or all of these ingredients in one form or another:
D-Aspartic Acid (DAA)
This compound is an amino acid that regulates testosterone synthesis and may act as a stimulant when taken in supplement form. DAA is used by athletes worldwide to boost their T-levels, aid in sports performance, and increase gains. In addition, D-Aspartic Acid has also shown promising results for treating infertility in men.
Upon entering the body, this compound interacts with the chemicals in the brain to stimulate the release of the luteinizing hormone. The luteinizing hormone plays a major role in both testosterone and growth hormone production – two chemical processes that ultimately lead to significant increase in testosterone synthesis.
Interestingly enough, Vitamin D3 is both a vitamin and a hormone at the same time – leaning more on the hormone side. D3 is mostly produced when the body gets exposed to the sun – leading to a major increase in test production. What links these two compounds is the luteinizing hormone doing its job.
And if that wasn’t enough, there’s a huge pile of evidence elaborating on how Vitamin D3 increases testosterone levels in men.
Among men, around 60% of testosterone bounds with SHBG (Sex Hormone Binding Globulin) – a hormone that removes test’s anabolic properties and leaves the body with lesser amounts of testosterone. Supplementation with magnesium significantly decreases SHBG levels – which leads to greater free testosterone amounts that get released into the body.
For athletes, this means more power, energy, and stamina to simply knock your workout right out of the park.
This compound does a few things: it raises free testosterone levels, it enhances focus and mental clarity, and it improves the functioning of other hormones in the body as well. Boron also plays a significant role in lowering the amounts of estrogen through decreasing SHGB (Sex hormone-binding globulin) levels. SHGB directly impacts how much estrogen is secreted in active individuals.
Zinc is a must-have for any testosterone booster that’s taking itself seriously on the market. A study regarding zinc effects on wrestlers during workout found a positive correlation between zinc supplementation and a raise in T-levels. One group of wrestlers were given an identical zinc dose, whilst the participants of a second group took placebo pills. The conclusion showed that the placebo group had a significant drop in test levels as opposed to the group of wrestlers that took zinc.
In addition to this, supplementing with zinc may also increase free testosterone count and decrease every bodybuilder’s arch-nemesis – SHGB levels.
Ingredients to Avoid in Testosterone Boosters
Back when testosterone boosters were still considered a novelty, the ingredients these formulations used were not clinically tested and weren’t deemed as safe to use. Most T-boosters back then were made out of ingredients that were personally picked by unproven scientists and groups who were just looking to make a quick buck. Therefore, evidence was scarce when it came to the potency of these ingredients and their effectiveness in safely raising testosterone levels in both women and men.
Nowadays, science has finally caught up and has managed to topple these so-called ‘bro scientists’ right off of their falsely claimed throne. The troubles don’t end here, however, since some companies still use these unproven ingredients in their mixes, which leads to false claims and double-crossing of honest consumers.
These are the outdated ingredients you should definitely be checking twice before taking them:
TT is a Mediterranean-native plant that is shown to have multiple benefits for the body when taken in supplement form. TT might help with alleviating angina symptoms, treat infertility, and protect the liver among individuals affected by diabetes mellitus as well.
However, Tribulus Terrestris isn’t proven to enhance athletic performance, nor increase T-levels. If you’re opting for T-boosters with TT, make sure to consult with your physician beforehand and follow their advice on the matter.
Deer Antler Velvet
Deer Antler Velvet is a type of bone that later develops into deer antlers. Scientifically speaking, deer velvet is a growth hormone dubbed ‘insulin-like growth factor 1’, or IGF-1 in short. This unusual supplement is believed to heal torn ligaments or other sports injuries quicker than usual, but this is inadvertently false. In fact, multiple studies have confirmed that deer antler velvet does not increase athletic performance, aerobic power, or testosterone levels among individuals who take it.
Important to note is that deer antler velvet has been shown to somewhat help children affected by impaired growth – moreover dwarfism, gigantism, or other stunted growth conditions. Gym enthusiasts should aim to avoid this substance if possible – or at least for the time being.
Taking Testosterone Boosters While Bulking
As most of you know, bulking is one of the more ‘fun’ parts of everyone’s training regimen — simply because you get to eat more food. The goal when you embark on a bulk is to gain as much muscle mass as possible through an increased protein intake in our diets.
This leads to the conclusion that protein is an essential part of the bulking process. Taking too much of it, however, can have devastating consequences on your T-levels and can break the lower testosterone threshold for a significant amount. The reason behind this process lies in, you guessed it, Cortisol. An increased protein intake raises Cortisol (colloquially known as stress hormone) levels, which in turn suppresses testosterone via the testicular Leydig cells and the hypothalamus. This leads to lower test levels and negatively impacts the production of testosterone in the body.
In fact, a study has shown that the protein to carbs ratio in diets is very important for keeping testosterone levels in a healthy range. And here’s where testosterone boosting products come into play.
If you opt for a T-boosting supplement that checks all the marks, you’ll have no troubles with raising your testosterone levels. This rule applies regardless of the protein to carb ratio in your preferred diet.
Testosterone Boosters Pros
T-boosters provide countless benefits for athletes of both sexes. These products can break the upper T-level threshold among women, and positively impact men’s physicality and appearance. By supplementing with testosterone boosters, your body gets the ‘green light’ for activating the adrenal gland – which secretes more testosterone as well. Testosterone brings forward the secondary sexual traits among men and serves a crucial role in the increase of T-levels among women.
Additionally, besides boosting power, stamina, and strength, T-boosters also aid in nurturing healthy reproductive organs among the male population.
Testosterone boosters can be made out of different sources. In comparison, creatine products fall under synthetic supplements – and so do anabolic steroids. These two supplements belong to the same category, but creatine products were proven time and time again to be safer down the stretch. On the other hand, T-boosters are manufactured by naturally deriving plant and herb extracts that have major test boosting properties.
Popular testosterone boosters may contain DHEA, ZMA, and Tribulus Terrestris doses in accordance with their formulations. In fact, these compounds may find their way into commercially available supplements that are not T-boosters, so be on the lookout for those as well. Furthermore, it’s very important to combine your test boosting program with proper exercise, diet, and sufficient amounts of deep sleep. This is by far the better approach as opposed to taking supplementation such as anabolic steroids, prohormones, or other unsafe and unproven products with potential ‘nasty’ side effects.
On a side note, prohormones may possibly help you with building muscles – but be sure to consult with a physician before taking these kinds of supplements.
Top 3 Reasons Why You Should Give Testosterone Boosters a Chance
Major Muscle Gains
Individuals who opt for T-boosters paired with a proper exercise program – gain muscle faster. Once you enhance this process, the recovery rate improves as well. All of these effects ultimately lead to intensive workout sessions for longer periods of time.
Increased Aggressiveness at the Gym
High T-levels in the bloodstream directly correlates with increased aggressiveness and energy. The former is a strong motivator to mercilessly train in order to reach optimum results in the shortest amounts of time. Higher aggressiveness during workouts, thanks to supplementing with testosterone boosters, leads to faster progress among beginners and pro athletes alike.
Improved Health of the Reproductive System
As we mentioned above, testosterone has a primary function which leads to developing secondary sexual traits among men. In fact, healthy T-levels are shown to battle conditions such as impotence as well. Men who are affected by fertility problems can greatly benefit by raising their testosterone levels in the body. What’s more, the aging process further slows down the secretion of testosterone from the adrenals and testes among the male population. Fortunately, this process can be reversed thanks to having an active lifestyle, proper dieting, and supplementation with high-quality testosterone boosters.
In continuation, T-boosters have other benefits as well. They:
- Serve a major role in decreasing bad cholesterol (LDL) levels
- Improve the libido
- Alleviate possible erectile dysfunction
- Improve density of the bones
- Reduce cortisol levels
- Elevate the mood
- Boost motivation and increase self-confidence
…and much more.
Are Testosterone Boosters Safe?
When compared to anabolic steroid ingestion or injection – testosterone boosters are generally safe. In order to prevent any potential negative side effects that may arise, be sure to put your test-boosting program on hold after finishing off your preferred T-boosting product. This practice both relaxes and cleans the body to garner additional strength for future supplementation of your choice.
Note: make sure you read your preferred testosterone booster label and follow the written instructions in a clear manner. Always ask your doctor whether you’re in the clear of taking any supplementation, including testosterone boosters as well.
How to Optimise Your Lifestyle for The Best Results
Testosterone boosters may provide you with immense benefits, but if your lifestyle involves tobacco, excessive use of alcohol, and poor dieting choices – the results of T-booster supplementation will also be poor. T-boosters only work if you’re leading a healthy lifestyle that’ll allow reaping the full benefits of these products.
Additionally, test boosters should only be taken if you’re being active in all fields – mostly including exercise and properly taking care of your body. Bottom line is – you will most definitely reap the benefits if you do all of these things properly, but there are a couple of other things that will also help you to build that perfect beach body.
The Power of Three
Basically, what this means is to incorporate the ‘holy’ trifecta of all exercises: squats, bench presses, and deadlifts. The rule states that training large muscle groups leads to your body producing more testosterone. When you employ all of these exercises with proper form, you’ll experience the benefits of increased T-levels, additional muscle gains, and a major increase in growth hormone levels.
Control the Protein Intake
As we previously mentioned, leaning too much on the protein side can actually decrease testosterone levels and leave you behind in the gain game. If the protein you take is at or exceeds 0.85g/lb of body weight per day, then your macronutrient ratio may overshadow the benefits of testosterone boosters. In addition to that, a high protein intake may cause a significant rise in your Cortisol and SHGB levels, which in turn will lower testosterone secretion. This process is not beneficial for anyone since it increases fat gains and lowers T-levels.
Soak Up The Sun
We’re sure that most of you have experienced that feeling of excitement after feeling the first sun rays of summer, right? That’s your body telling you that the sun is healthy for you – although in reasonable amounts (prolonged exposure to sun’s ultraviolet rays can lead to all sorts of trouble). In short: the sun equals more Vitamin D3, and D3 means more testosterone in an all-natural way.
It’s clear: alcohol intake lowers testosterone levels. In fact, drinking beer regularly can have devastating effects on your T-levels in the long haul. This happens because beer contains so-called ‘phytoestrogens’ – compounds that increase estrogen levels which, as we’ve shown above, have the effect of lowering the amount of testosterone in the body. As a matter of fact, numerous studies have pointed out that chronic alcoholics have lower T-levels relative to non-alcoholic individuals.
Junk Food Cravings Should be Left at That
Opting for foods rich in simple sugars is a big no-go if you want to improve testosterone chart readings. Upon consumption, these sugary foods cause spikes in blood glucose levels, which trigger the release of the hormone insulin as a response. Acting recklessly with sugary foods increases the chances of becoming resistant to insulin. Insulin resistance can lead to all sorts of trouble, including diabetes and other complications and health risks further down the stretch. In the short run, however, being insulin resistant means having increased levels of Cortisol in the body, which is shown to lower testosterone levels by significant amounts.
Bottom line, avoid sugary foods wherever and whenever you can.
The Best Testosterone Boosters of 2018
The following lineup lists our hand-picked selection of the best testosterone boosting supplements. As most of you know, we take these things very seriously and don’t leave room for error – therefore these testosterone boosters are thoroughly researched, tested, and compared between one another for the ultimate 2018 list.Body War Alpha War is one of the best testosterone boosting formulas on the market – which you can immediately tell thanks to its fully transparent label. This powerhouse of a container features some very potent ingredients, such as:
- D-Aspartic Acid – considered by many to be the best compound when it comes to testosterone boosting properties. Those with low test levels should definitely be on the lookout for this one.
- Velvet Bean Extract – carrying an awesome name, this ingredient enhances sexual performance among men and makes it easier for the ladies.
- Fenugreek Extract – plays an important role in converting testosterone to dihydrotestosterone. The latter is a powerful hormone that regulates sexual characteristics among males and is an excellent ingredient for beginners and pros alike.
- Tongkat Ali – also known as Longifolia, Tongkat Ali serves two major functions: increases sexual desire and raises T-levels. Quote the impressive portfolio for a plant.
- Resveratrol – boosts testosterone while suppressing estrogen levels in the body. Great for achieving awesome pumps without any unwanted side effects whatsoever.
With Body War Alpha War, now anyone can triumph.Buy Body War Alpha War
T-Lift by Reset Nutrition is a major player in the test-boosting league. This product restores your natural testosterone levels without the hassle of having to cycle synthetic hormones, which is incredible. T-Lift features an all-natural formulation that stimulates the body to produce more of the so-called ‘Leutinizing Hormone’. This hormone breaks the normal testosterone threshold – therefore enabling more T-production beyond normal levels of what physiology allows.
Furthermore, Reset Nutrition, T-Lift is more than just your regular test drive, since it increases baseline T-levels, improves libido, and maximises the production of red blood cells in the body.
Some of this product’s major ingredients include:
- Boron Citrate - Increase free testosterone levels, Improves brain function, helps metabolize insulin
- TONGKAT ALI - Increase Testosterone levels, improve body composition, reduce stress levels
- MUCUNA PRUIENS - Natural source of L-Dopa, improve memory and mood, increase energy and focus, increase libido and sex drive
- SHILAJIT EXTRACT - Increase testosterone levels, reduce inflammation, improve mitochondrial function, improve energy, improve fertility
- EPICATECHIN - Increase strength, Increase lean muscle mass, Improve muscular endurance, Powerful antioxidant
…and much more. Reset Nutrition T-Lift packs more than enough ‘juice’ to keep your muscles grinding to the max.Buy Reset Nutrition T-Lift
This is the second Reset Nutrition entry in our lineup, which proves that these guys know what’s up, and they confidently put it in practice. Reset Nutrition E-Balance is great on many levels, but where it excels is its ability to block the enzyme responsible for turning T-levels into estrogen, whilst also suppressing the levels of cortisol in the body.
As we’ve mentioned above, estrogen is a bodybuilder’s ultimate arch-nemesis since it prevents muscle gains and leads to an unnecessary retention of water and fat. Thankfully, EST Sports has developed a way to boost up testosterone in a healthy and natural manner.
This product contains:
- Androsta-3,5 diene 7,17-dione
- 5a Hydroxy laxogenin
…just to name a few. Bottom line, Reset Nutrition E-Balance is an excellent choice to rekindle that youthful vigor back into everyone’s life.
Buy Reset Nutrition E-Balance
This one’s easy. When it comes to testosterone boosting properties, TestoFuel is most pro athlete’s preferred choice since it’s simply the best. This product uses natural, safe, and most of all – scientifically proven ingredients for anyone looking to enhance their workout and achieve the ultimate body.
Additionally, TestoFuel is not just for gains in the muscle area. It features state-of-the-art components that give users more energy, enable faster recovery rate, and improve libido levels for better performance in the sack. In short, TestoFuel has the following benefits:
- Speeds up recovery rates for swiftly getting back on track
- Increases lean muscle and tones body for achieving the perfect look
- Boosts up energy levels for enabling ‘freak’ workout gears at the gym
- Enhances libido for longer sessions in the sack
- Fastens workout results for getting what you want here and now
TestoFuel differs from other products in the T-boosting market thanks to the unique approach of the company, which is always looking to improve upon their almost-perfect testosterone boosting formulation. Individuals can be sure that they’re always getting the latest formulation – tailored in accordance with the latest clinical trials. In comparison, other companies update their products every 2.5 – 5 years, or some never at all.
Each ingredient within TestoFuel works in perfect symbiosis to administer the ultimate test-boosting results, faster and better than ever before. This product’s main ingredients include Vitamin D, Oyster Extract, and DAspartic Acid among other – all clinically proven to boost T-levels in a healthy and all-natural manner.
In conclusion, TestoFuel is currently one of the best options on the market.
5. Elemental Nutrition Massive Muscle Fuel
Elemental Nutrition underwent some major changes in 2016 – both in-house and towards their approach to customers – which yielded notable results. In fact, their re-branded merchandise is now looking slicker and tastier than ever before.
EN Massive Muscle Fuel is strong, potent, and the best legal testosterone boosting alternative to anabolic steroids out there. This supplement is chock full of natural and potent ingredients for the ultimate T-booster experience, including:
- Methoxyisoflavone – a non-hormonal anti-catabolic compound that plays a major role in decreasing cortisol levels, increasing protein synthesis, and improving recovery after exercise. Talk about potency!
- Agrinine HCL – a form of arginine that adds a hydrogen chloride molecule to the initial amino acid in order to better its absorption rate by the digestive tract. This ingredient stimulates the pituitary gland to release more HGH (growth hormone) which has a positive impact on T-levels in the body.
- Bulbine Extract -- a compound that has favourable effects on testosterone levels and helps with sexual function both at the same time. Bulbine has been used as an ancient medicine in some parts of Africa to help men with their reproductive health, with positive results.
- Saw Tooth Palmetto 10:1 extract – this ingredient reduces the amount of the so-called ‘bad’ testosterone in the body (dihydroxytestosterone, or DHT for short).
- Diadzein – a great anti-oxidant with the additional benefit of reducing estrogen levels among users.
- And more
These ingredients are carefully picked to assist you in providing the ultimate gains thanks to their potent testosterone boosting qualities. As a matter of fact, Elemental Nutrition Massive Muscle Fuel features a synergistic formulation of one of the strongest and most potent ingredients on the market.
6. Max’s The Gear
Puttnig the amazing name aside, The Gear is a testosterone stimulating product featuring 120 capsules that aids in recovery, speeds up protein synthesis, and maximises free T-levels in the body. This supplement is designed to help you achieve peak free T-levels and keep them there for as long as it takes to crush your workout. The Gear does this by utilising all-natural and potent aromatase inhibitors – packed in neat capsules for optimum results.
Max’s The Gear contains:
- Horny Goat Weed
- Mucuna Pruriens
These ingredients work in synergy to bring down your estrogen levels, shoot up your free test levels, and maximise gains while at the gym. The Gear is a well-rounded product that benefits both beginners and individuals who are looking to up the ante relative to their current athletic progress. What’s more, this T-booster improves the libido for additional motivation and elevated mood levels. In addition, The Gear works with the ladies as well.
If you’re looking for a well-rounded test-boosting supplement that delivers – then Max’s The Gear, without a doubt, would be the go-to pick for your training needs.
7. BSc Triandrobol Test
Triandrobol Test is a non-hormonal plant-based formulation that has been scientifically proven to work. This product urges the body to produce more testosterone without putting a toll on other functions, nor interfering with everyday tasks. TT is formulated to be perfectly suitable for vegan individuals as well.
The team back at Body Science proved that they can make a perfectly decent supplement, which comes in the form of their latest T-booster Triandrobol Test, under the Alpha Series label. TT helps with:
- Increasing T-levels in the body
- Boosting bioavailable testosterone, so that more of it can be utilised to achieve your full potential during workout
- Improving sexual potency, sexual performance and everything that makes a man, a man
- Increasing work capacity of the muscles for prolonged sessions at the gym
- Reducing fat percentage when paired with an RTP (resistance training program)
Body Science Triandrobol saw several iterations before settling on the current one. Its previous version featured additional ingredients for faster recovery and support, but Triandrobol Test makes up for this omission by including more potent testosterone boosting compounds.
8. Beast Super Test
Super Test has stood the test of time – especially true for a market as competitive as testosterone boosting supplementation. But, as the old saying goes: don’t change a winning team. Beast Super Test has been proven to work time and time again as one of the more potent T-boosters out there.
In fact, Super Test is specially designed to help with cleaning and detoxifying both the kidneys and liver. Professional athletes and weight lifters put an additional toll on their cleansing systems due to demanding diets and intense supplementation. Super Test negates these processes thanks to its cleanse-friendly formula that keeps the vital organs safe.
This product is for serious individuals looking for optimum results. Some of its benefits include:
- Boosts testosterone levels in normal range
- Improves overall sexual health
- Keeps estrogen levels in check
- Protect the kidneys and liver
- Allows for faster muscle gains
- Plus more
Beast Super Test contains:
- Vitamin B6, to protect the skin, kidneys, and other vital organs in the body
- Magnesium, to keep hearth health at bay and relieve muscle aches after intense workout sessions
- Fenugreek Extract, to support healthy raise within normal testosterone levels
- White Button Mushrooms, as great aromatase enzyme inhibitors. This enzyme decreases T-levels while increasing estrogen levels.
- Milk Thistle Extract, to cleanse the body out of toxins for good
Beast Super Test is great for anyone looking to channel the inner beast and conquer their workout with ease.
9. PharmaFreak Test Freak
Pairing an eye-catching design with excellent branding – Test Freak features clinically tested compounds to stimulate the body’s test production like none other. PharmaFreak Test Freak is a hybrid product that contains both vitamins and minerals for achieving the ultimate lean body. This supplement is also backed up by solid science:
- 1100 mg Fenugreek
- 1000 mg Tribulus terrestris
- Vitamin B6
- Saw Palmetto
- Stinging Nettle
All of these ingredients work in unison to optimise your testosterone levels and signal the body to stop converting test into DHT and estrogen. In addition, Test Freak supplementation allows for greater free T-levels – leading to better performance at the gym. This formula is somewhat on the stronger side, so it’s not recommended for individuals that are just now breaking into the bodybuilding game.
10. Body Ripped Androbolin
Body Ripped Androbolin possesses a potent formula that assists in the body’s natural response to raise test levels for significant amounts. The formulation behind it is specifically tailored to enhance the physiological processes that occurs in the male body and provide that extra push to reach physical excellence.
Androbolin features a state-of-the art design wrapped in a slick-looking bottle for the ultimate motivational boost. This T-levels booster gathers its formulation potency out of an ingredient called red clover extract. This compound activates the androgen receptors and the coactivator protein – which ultimately leads to better free testosterone utilisation and more gains. Androbolin is also packed with:
- Vitamin B12
- And more
At the end of the day, regardless of which T-boosting product you prefer, make sure you consults with a healthcare professional beforehand, in order to build a supplementation program that is best fitted to your needs.
INTRODUCTION TO FAT BURNERS
The recent surge in technology has glued people to their chairs, sofas, and computers. Because of this, it's obvious that humanity just isn’t as active as it should be. The results are devastating to look at, as more and more individuals struggle with obesity now more than ever. Sadly, even the ones who aren’t obese may still have some excess fat that’s doing them more harm than good in the long run. Unfortunately, this could mean that they’ll have a greater chance of getting diagnosed with diabetes, heart disease, high blood pressure and other life-threatening illnesses. And while all of the above may seem bleak at first glance – there is hope.
‘Exercise’ is that one simple hope and it comes in all shapes and forms. Whether you’re a beginner who’s looking for a place to start, or a world-class athlete looking to shred some excess fat – training is a non-negotiable clause. Exercise by itself, however, won’t do much without proper nutrition, adequate amounts of sleep, and the right supplements – which is exactly what we'll be getting into today.
But even if you nail down getting enough sleep and working out on the first try, getting your hands on a fat-burner that works can leave you totally drained. The fat-burners market is alive and kicking, but it saw some stagnation due to many trainers opting for pre-workouts instead of fat-burners. Pre-workouts, however, are not designed to work as just fat-burners, whilst fat-burners are specifically engineered to burn fat.
With that being said: finding a fat-burner that works, has no side-effects, and is everything as advertised – is hard. In fact, the current market is oversaturated with products of many shapes and sizes, and it’s easy to get lost in this jungle without a proper guide. Thankfully, we’re here to help, because we’ve created 2018’s ultimate fat-burning supplements guide. In it, we’ll discuss training methods, tips, tricks, and the best fat-burners that will help you get rid of fat whilst staying perfectly healthy.
HOW TO FIND GREAT FAT BURNERS THAT WORK
First off, prepare to be overwhelmed. The ingredients found on lesser quality fat-burner labels can be confusing, misleading, incomplete, and everything but clear. We don’t want that, so we’ll focus our efforts towards recognising which ingredients serve which purpose.
Therefore, high-quality fat-burners usually contain:
Green Tea Catechins
Catechins are water-soluble polyphenols that have thermogenic effects. Catechins found in green tea (Camellia Sinensis) are actually four molecules, one of which is the highly potent EGCG (Epigallocatechin gallate). EGCG dominates among the four catechins molecules in green tea and most clinical studies are centered on it.
In one study, all participants were asked to take an exact dose of green tea extract and the results were later compared to a placebo control group. The green tea extract group showed a significant increase in 24-hour expenditure of energy when compared to the group that took placebo pills. Furthermore, the subjects that received green tea extract showed a major increase in fat oxidation levels relative to the placebo group. Finally, that same study concluded that green tea catechins play a crucial role in thermogenesis and the breakdown of fat through substrate utilisation and energy expenditure.
Additionally, another study by leading author Tsi D showcased how the catechins in green tea can play an important role in keeping body fat percentage in check. In a clinical study, participants were asked to take an identical dose of green tea extract and were later compared to a given baseline. All participants who took green tea extract had a significant decrease in their body fat percentages.
Scientifically speaking, green tea catechins are shown to inhibit a substance called ‘catechol-O-methyl-transferase’, or COMT in short. COMT is an enzyme that is responsible for noradrenaline degradation – therefore catechins delay the effects that noradrenaline has on adrenoreceptors. In simpler language, this tells us that taking green tea catechins in supplement form speeds up the process that is responsible for burning fat in the body.
When paired with green tea catechins, caffeine anhydrous becomes a powerhouse of a weight-loss – and a highly potent – fat shredding agent.
In the scientific community, this compound is referred to as 1, 3, 7-trimethylxanthine, and is one of the main ingredients found in all high-quality fat-burners for both men and women. The main reasons for including caffeine anhydrous in all major fat-burning formulas (besides it being awesome) are its several properties listed below:
- Enhances thermogenesis
- Increases lipid oxidation
- Improves mental focus
- Promotes the generation of energy for longer training sessions
- And more
What’s more, the benefits of measured caffeine doses were confirmed by several unrelated clinical trials, which all proved its properties, as seen above. In fact, research has suggested that bodybuilders may greatly benefit from taking caffeine anhydrous in supplement form since it increases their energy expenditure without ‘messing up’ their protein or carbohydrate metabolism. What this means is that caffeine can help ‘bypass’ glycogen, or the muscle protein, and go straight into stored fat for energy, therefore preventing the degradation of swell muscle shape that sometimes takes years to build.
Furthermore, caffeine anhydrous’ benefits don’t stop there. This compound also helps with priming you for higher intensity activities at the gym. Ingesting caffeine pre-workout increases the metabolic rate, sharpens focus, and prepares the body for a full-on ‘assault by exercise’, by tapping into the fat reserves for energy.
To fully utilise caffeine anhydrous’ metabolic, thermogenic, and energy-boosting effects, be on the lookout for a fat-burning formula that contains green tea catechins as well. The combined effort of caffeine and catechins will work in unison to give you the ultimate boost to your fat-shredding routine.
To final piece to close off the fat-burning ingredients trifecta is Cissus Quadrangularis, colloquially known as ‘devil’s backbone’. Supplementing with this herb leads to many benefits for the recipient, with the most important being the cutting down of excess fat.
In a double-blind study to check the effects of devil’s backbone, one group of participants were asked to take an exact dose of Cissus Quadrangularis and were later compared to a placebo group. The results showed that the group that took Cissus lost more weight over a period of six weeks relative to the group that underwent the placebo treatment.
To show off real muscle that’s hiding beneath the accumulated fat – look for fat-burners that, besides caffeine and catechins, also contain Cissus Quadrangularis in a full-studied amount.
HOW TO MAKE YOUR FAT-BURNERS MORE EFFECTIVE
To successfully shed flab, taking fat-burning supplements is just one part of a complex equation that also involves smart dieting, work-play balance, and intense exercise – among many other factors. Below we share some tips and tricks on how to make your fat-burner more effective and bring your fat-torching game to the next level.
All good things in life happen when you plan ahead. Whether you opt to make up your own plan or consult with a fitness pro instead – this will have a huge impact both on your performance and your motivation.
The same rule also applies before deciding on which fat-burner is best suitable for your body – which we’ll discuss below.
Pick the Right Fat-Burner Out of Hundreds of Others
As we mentioned above, the current market is oversaturated with fat-burners of all shapes and sizes. This means that choosing the right one for you won’t be easy, but there are certain guidelines which you can follow that can make this task all the easier.
First off, fat-burners generally fall into two broad categories:
Stimulant-free blends are perfect for individuals who are sensitive to stimulants such as tyramine, synephrine, yohimbe, and caffeine. If you’re looking for these kinds of fat-burners, try to find products that contain ECGC, green tea extract (catechins), and acetyl-L-carnitine. All of these compounds burn fat very effectively whilst being free of the effects the aforementioned stimulants may trigger.
Additionally, stimulant-free fat burners may contain ingredients that suppress the appetite to promote an all-natural loss in fat. These ingredients include white kidney bean (Phaseolus Vulgaris), artichoke extract (Cynara Scolymus), and Caralluma Fimbriata extract.
On the other hand, stimulant-based fat burners can contain the following stimulants: synephrine, tyramine, yohimbe, and caffeine. Stimulants are known to improve focus, increase energy expenditure, keep appetite in check, and play an important role in using stored fat as energy during a workout. Stimulant-based products may also contain stimulant-free compounds to improve potency.
Timing is Everything
Since counting calories is essential for fat loss – take a scoop 30 minutes before breakfast and lunch in order to fully utilise your fat-burner properties. If evening workout is not your thing, or if you want to include a stimulant-free fat burner into your diet – take a recommended dose 30 minutes right before dinner. This plan will ensure that you feel satiated after a meal, and will also provide a significant boost to your metabolism to feel energised and healthy.
Water is Your Friend
Including fat-burners in your diet will make you sweat more, since these products ‘fire-up’ the metabolism and stimulate the body to work harder and faster. In addition, some stimulants like caffeine have diuretic effects – meaning more visits to the restroom than usual. These changes in your ‘daily body habits’ may lead to dehydration and a ‘sluggish’ metabolism if not addressed properly.
To counter them, drink at least three to four liters of water per day, or one extra cup (250 ml) of water with each fat-burner scoop that you take. This way you’ll make sure that your body stays well hydrated – whilst the fat-burner formula properly absorbs. If you happen to train in hot and humid environments, double the amount of water to reap all benefits later.
Cycle Your Fat-Burning Formula
Prolonged use of stimulant-based supplements can desensitise the body to the ingredients found within them. In addition to that, an excessive use of stimulants can increase cortisol (a hormone that breaks down muscle tissue and increases the storage of fat) levels in the body – even truer when you’re opting for a fat loss diet. To altogether stop these effects from occurring, you should try to cycle your stimulant-based fat burner for three to four weeks, and then abstain for two weeks straight. During these two weeks between cycles, reach out for a stimulant-free fat burner to achieve optimum results.
If you’re unsure as to whether or not should you cycle your current product, the best way to solve this issue is to trust your gut. It may sound unscientific, but more often than not, your intuition (as well as your physical symptoms) will immediately tell you if you should continue taking a certain product or not. Furthermore, if you don’t get that boost out of your fat-burner as you used to several weeks back – that’s a telltale sign that you should enter the pause mode.
Don’t Skip Out on Sleep
Sleep is precious and is an overlooked ‘asset’ that is completely free. Yes, it costs time, but the benefits you get from a quality shuteye can far outweigh everything we’ve talked about so far. In fact, some individuals turn to fat-burners just because they fail to address the underlying problem: lack of quality sleep.
Regularly skipping on sleep can lead to all sorts of problems, including increased cortisol and decreased testosterone levels. This combination is fatal for achieving lean muscle physique since it prevents any new muscle gains and also greatly interferes with fat loss. To add insult to injury, chronic sleep deprivation makes individuals susceptible to all sorts of bad things, including type 2 diabetes, cardiovascular disease, increased blood pressure, and more. You’ve probably heard this before, but getting eight hours of sleep each night will rejuvenate your body and clear your mind to better face life’s challenges with stamina and vigor.
If your fat-burner starts interfering with your circadian rhythm (and therefore your sleep schedule), cut off any intake after lunch. A good rule of thumb says that you shouldn’t take any stimulant-based fat burners after 6 PM, or you’ll have a hard time getting adequate amounts of sleep. For all those night owls out there, make sure that your fat-burners are both caffeine-free and entirely stimulant-free.
Employ the Cardio Rule
The ‘cardio rule’ dictates to take one stimulant-based fat burner dose right when you wake up, and then another dose 30 minutes before your cardio training. Make sure that your preferred fat burner contains both green tea extract and caffeine. These compounds have a synergistic relationship that will result in the release of norepinephrine – triggering the thermogenic effects faster and leading to fat loss sooner.
Norepinephrine is a hormone that plays a major role in lipolysis, cutting down on appetite, and the mobilisation of fat. On the other hand, the caffeine in fat burners improves mental focus and serves a crucial role in the use of stored fat as energy. In plain English, this means that caffeine will offer you more energy to crush those barbells at the gym and build the perfect body as you’ve always imagined it.
OK, now that we’ve seen what to look for in a fat-burner, let’s go sift through multiple products and list the best, high-quality fat-burners of 2018.
BEST FAT-BURNERS OF 2018
For those just entering the supplement game, Oxyshred is the best fat-burner among many others, period. It’s excellent for both beginners and seasonal pros, and the occasional sports daredevil who’s always looking for new thrills. This is a well-rounded product that offers thermogenic, metabolic, and energy benefits – without the side effects of overstimulation (as it’s happened before with lesser-quality fat-burners).
What’s more, EHPLabs devoted plenty of time to bring about the best formula possible for an all-natural and healthy fat loss. In fact, Oxyshred is a powerhouse of a product that ticks all the right boxes – in all the right training circumstances.
Currently, Oxyshred is available in six flavours for everyone to pick their favourite.Buy EHP Labs Oxyshred
Viper has released yet another combination of supplements in one product; this time specifically to shred and burn fat to the fullest. The supplements including in this stack make for the perfect one-two punch to kill fat and get your body to the best possible shape it can be.
VIPER SHRED: ULTRA FAT BURNER
Viper Shred is currently one of the most stimulating fat-burning supplements on the market. Although they do have a similar product in capsule form, the Viper Shred in this supplement stack is a powder form and is surprisingly stronger than the capsule version. Featuring only THREE calories and an extremely high dose of each ingredient, Viper Shred is the ultimate fat burner to help you reach your fat/weight loss goals.
VIPER CARNITINE 3X: SHRED | FOCUS | ENERGY
Delivering exactly what it advertises, Viper Carnitine 3x offers three intense Carnitine ingredients that help users to burn fat, lose weight, and improve mental focus and physical performance. Featuring Acetyl L-Carnitine, L-Carnitine Fumarate, and L-Carnitine Tartrate, it's no wonder how Viper Carnitine 3x is able to help you melt off all that undesired fat.
VIPER CUSTOM-MADE BLENDER BOTTLE
That's right! Not only will you get two phenomenal pre-workout supplements with this package, but you'll also be getting an extra blender bottle at hand. Branded specifically to match its brother and sister pre-workout supplements, this custom-made Viper blender bottle is the perfect accessory to thoroughly enjoy your supplements anytime, anywhere.Buy Viper Shred Series Fat Burning Stack
When it comes to supplements of any kind, Body War Nutrition almost immediately comes to mind. Their products hold a successful streak of being one of the highest quality supplements money can buy.
Body Shred by Body War Nutrition deservedly takes the third spot on our shortlist. This fat-burner has it all: a scientifically proven metabolism-boosting formula, the highest quality stimulant-based complex, and a healthy formulation for natural appetite suppression. Body Shred is slightly stronger than EHPLabs Oxyshred and features a 100% transparent labeling for easier comparison with other products.
Bottom line is, you can’t do wrong with Body Shred in the long run.
This supplement is one of the strongest fat burners with the highest concentration of stimulants present in its powerful formula. Besides being labeled as a potent fat-burner, Alphamine Advanced is also an advanced pre-workout product that has the properties to improve focus, raise motivation levels, and give energy where and when is most needed.
As mentioned, this fat-burner is stronger than some of its competitors, so make sure to take lower doses in the beginning and build your way up from there.
DY Black Bombs Powder is effective because it does two main things:
- Maximises fat-burning
- Suppresses appetite
Black Bombs does this by combining several clinically tested ingredients that work in unison to escalate your fat-burning desires to the next level. As a matter of fact, these ingredients increase the metabolic rate, provide a major boost in energy levels, and reduce the amount of calories that enter the body by a significant margin.
And what about effectiveness?
The truth is, Black Bombs is strong. Very strong. This product can make your typical fat burner look like a walk in the park. What’s more, the Black Bomb Powder by Dorian Yates Nutrition is notable for its effects on users who are looking to cut before a competition, a bout, or any other event that requires a quick reduction in body fat.
Just like its powdered counter-part, Dorian Yates is a one-of-a-kind fat burner that maximises fat-burning and suppresses your appetite. The only difference is, it's in capsule form!
Some of the benefits of DY Black Bombs include:
Experience immense feelings of euphoria, motivation, and a general mindset of ‘getting things done’
Trust in Dorian Yates – Black Bomb will provide the ultimate formula to get rid of fat in the quickest (and healthiest) possible way
Allow for the activation of the ultimate thermogenesis like you’ve never witnessed before
Great for cutting and achieving a lean figure – suitable for both males and females alike
Dorian Yates Black Bomb is, simply speaking – the Bomb
Raspberry Ketones are a natural compound found in red raspberries that responsible for a luscious, unique-to-raspberries only smell, aroma and taste. This substance can also be found in other fruits, including cranberries, blackberries, and kiwis – in lesser amounts. In addition to serving as a weight loss supplement, Raspberry Ketones have been used in soft drinks, ice cream, and other foods to give them flavour.
Moreover, Raspberry Ketones have a similar chemical structure to capsaicin and synephrine – the latter being a well-known stimulant. Both of these molecules are shown to help with boosting metabolism and aiding in weight loss.
Eagle Supreme Raspberry Ketones & African Mango is a high-quality, extremely potent, and all-natural fat burning formula in capsule form. As its name suggests, this product contains Raspberry Ketones – very potent compounds that regulate weight management thanks to their unique chemical structure. Upon consumption, Raspberry Ketones increases Adiponectin levels – a hormone known to battle inflammation and prevent several illnesses such as diabetes or heart disease. In addition to its previous healing factors, Adiponectin also prevents aging, helps with glucose management, and stops the forming of adipose tissue more so known as fat.
Body Effects is a high energy weight-loss powder. What makes this product so unique is the high amount of ingredients and the different types of ingredients in the supplement. It contains an appetite suppressant, a mood enhancer, high energy, and an ingredient to help with water retention and bloat. Body Effects gives you nearly everything your body needs to lose weight. An easy-to-use supplement, one scoop and a cup of water will give you all the energy you need for your workout in just 5-10 minutes.
Simply put, Body Effects should be used by anyone who is just looking to get more energy for their workouts. Remember that this product is both a weight-loss supplement and a pre-workout supplement. Some of the main reasons individuals take this product are because:
- They want to lose more weight
- They want more energy for their workouts
- They need an appetite suppressant
- They want to feel better (due to the mood enhancer)
- They want to cleanse their body (from the fiber contained in this product)
- Just to simply get some more vitamins into their system
Body Effects is such a versatile product that it can be used by so many people. Men and women alike can use body effects for any combination of reasons above, and it also tastes great!
9. Muscletech Hydroxycut Hardcore Next Gen
This fat-burner came out back in 2016 and has since cemented its way as one of the better supplements on the current fat-burning market. Hydroxycut Hardcore Next Gen is Muscletech’s flagship product, and its main properties include the usual:
- Suppresses appetite
- Kick-starts the metabolism
- Enhances attention and focus
- Promotes healthy fat-loss whilst maintaining muscle
On top of that, HH Next Gen features additional ingredients such as ginger and skullcap that are known to promote motivational boosts and faster recovery after a workout. Overall, Muscletech Hydroxycut Hardcore Next Gen is an excellent choice for anyone looking to jump-kick that excess fat to the curb.
10. BPM Labs Annihilate Black Label
BPM Labs Black Label Annihilate is a slight improvement over the original Annihilate, which launched back in 2016 and conquered the supplement scene by storm. The key difference that separates these two products is the addition of Pouchong Tea Extract in place of Eria Jarensis relative to Annihilate 1.0. Besides Pouchong Tea Extract, Annihilate Black Label also contains:
- African Mango
- Green Tea Extract
- Cacao Plant Extract
- Tetradium Extract
- Bitter Orange Peel Extract
- And more
The listed compounds do the usual fat-burning stuff, such as increasing energy, stimulating both the body and the mind, providing additional ‘fuel’ for extended training sessions, and all sorts of things that will torch those love handles in no time. As an added bonus, the Cacao Plant Extract will promote healthy blood flow there where it’s most needed during exercise.
11. Universal Nutrition Animal Cuts
Animal Cuts entered hiatus on the Australian market due to formula reconsideration, but as soon as it resurfaced – it came back stronger than ever. This product features a wide range of stimulants, focus enhancers, appetite “killers” and other ingredients that boost the metabolism and promote healthy thermogenesis as soon as it dissolves into the bloodstream.
Universal Animal Cuts is a supplement for advanced users, due to it containing stronger ingredients than the average fat burner on shelves. It does the job right, however, and for that fact alone – it takes the #6 spot in our lineup.
12. Platinum Labs Optiburn Amped
Despite being our number seven pick – Optiburn Amped still packs enough positives to be taken without second thoughts. Amped will literally get you ‘amped’ and ready for all upcoming challenges in life – especially those curls at the gym. This product contains caffeine, acetyl l-carnitine, green tea extract, green coffee extract, synephrine, CLA, and more.
Platinum Labs Optiburn Amped is stronger than your average fat-burner and is not recommended for beginners.
13. Beast 2 Shredded
Beast 2 Shredded has the oldest formula on this list, but that doesn’t stop it from firmly holding its ground as the #9 overall pick. B2 Shredded features a combination of ingredients that work very well with each other and provide everything that one looks for in a quality fat-burner in 2018.
Additionally, Beast 2 Shredded contains some pre-workout ingredients such as Beta-alanine and cAMP that serve as agents to promote stamina and increase overall training capacity. The one thing that Beast 2 Shredded can improve upon is its taste, but otherwise is a great fat-burner supplement for those after a chiseled, lean beach body.
Push-Ups – a simple bodyweight exercise that anyone, everywhere can do – without the need for additional machines, expensive gym memberships, or clueless personal trainers. This exercise may look simple from the outside, but it’s actually greatly underused and widely misunderstood. What most self-proclaimed ‘experts’ fail to acknowledge, is that push-ups fire up the entirety of the body, including chests, abs, lower back, triceps, shoulders, glutes, and legs. Me personally – I would take push-ups over any other exercise any day of the year.
Doing the same push-up variations over and over again, however, can prove to be boring as ever. And quite frankly, our body thinks so too. Given this fact, we’ve come up with 20 push-up variations to try and spice things up a notch.
Here are 20 push-up variations to break up the monotony and will certainly add some flavour to your workout.
1. Standard Push-Up
The standard push-up is great for nailing that perfect form in order to proceed with other variations the right way.
Form: Assume an ordinary plank position, toes firmly on the ground to stabilize the lower body. Hands should be shoulder-width apart. Engage your glutes, core, and hamstrings while keeping your back as straight as possible. This concludes the starting position.
Start lowering your body while keeping your form intact. Make sure your glutes don’t stick out or dip down during a rep. Your body should be straight, and elbows tucked.
Now that you’re down, push back by utilizing your whole body – especially core, chest, and hands. This concludes a full repetition. Aim for 8-10 reps without breaking form.
2. Hand Tap Push-Up
This form is excellent for individuals wanting to improve coordination, agility, and overall stability while doing push-ups. The hand tap push-up makes the whole workout more isometric, which in turn helps with building strength.
Form: Do everything as in a regular push-up – with one slight difference; when you conclude your first repetition, slowly move over the right palm and touch the top of your left hand with it.
Alternate hands and do everywhere from 5-7 reps for beginners – to 10-15 reps for advanced individuals.
3. Shoulder Tap Push-Up
This variation has all the benefits the hand tap push-up offers, but the longer hold is more useful for adding additional balance to the mix.
Form: Repeat all the steps as in regular push-ups, but after every repetition – opt instead to touch your left shoulder with your right palm, and vice versa. It may prove tough at the beginning, but once you nail the correct form – it would become very rewarding in the long run.
Do as many reps as possible (5 for each side).
4. Thigh Tap Push-Up
The thigh tap push-up method is great for individuals looking to build up their core muscles and improve balance.
Form: Assume a normal push-up position. Lower your body until it just touches the floor, and upon going back up – extend your left hand and touch the outer part of your left thigh. Repeat the same motion, but now use the right hand to touch the outer part of your right thigh. This concludes one repetition.
Try to do 5-7 reps or more in accordance with your fitness level.
5. Rotational Push-Up
This push-up variation fires up both the oblique muscles and the shoulders. It also improves balance due to some moves that are rotational in nature.
Form: Assume a standard push-up position and do a half repetition as explained in #1. When rising up, transfer your body weight onto your right hand, and proceed to rotate the left side of your body until your left-hand ends up pointing towards the ceiling. Hold this position for 1.5-2 seconds and roll back to an ordinary push-up position.
Do 5-7 reps while alternating sides.
6. Single-Arm Raised Push-Up
The single-arm raised push-up is an excellent isometric exercise that especially targets the core muscles, the stabilizer muscles, and other portions that don’t get much ‘love’ during standard push-ups.
Form: Go into a standard push-up position, lower yourself to the ground, and raise your right hand simultaneously while pushing up. The form stays exactly the same as in the previous push-up variations.
Since this is an advanced workout, aim for at least 4-6 reps while alternating sides.
7. Single-Leg Raised Push-Up
This is an excellent exercise to be added to your daily body weight routine – mostly targeting the core muscles of the body.
Form: Assume a lower push-up position as explained in detail in #1. Lower your body so that it just grazes the floor or padded surface, and extend your right leg behind you while simultaneously going up. Then, lower your body to the starting position, and raise your left leg behind you while going up. This concludes one repetition.
Do 3-5 sets of 8 repetitions each, or in accordance with your fitness level.
8. Wide Grip Push-Up
This variation is extremely effective to massively develop your chest.
Form: Assume a standard push-up position, but now place your hands wider than what your shoulders are. This posture will fire up the pectoral muscles and will improve your overall strength if done correctly.
The movement remains the same as in #1. Do slower movements for additional strength gains. Aim for 5-8 reps in 3-4 sets.
9. Close-Grip Push-Up
The close grip push-up comes off as a killer workout for your triceps, shoulders, and forearms.
Form: Lower your body down – face against the floor – and put your hands closer than what your shoulders are. You can either put your palms straight or opt instead for a diamond lock in accordance with your preference.
A proper form should add additional burn to your chest, shoulders, and especially triceps. Do 5-7 reps, but pay attention to your form as this exercise will put additional pressure on the small muscles located within the shoulders.
10. Clapping Push-Up
The clapping push-up is a powerful push-up variation that targets the whole upper body area.
Form: Begin at the top position of a standard push-up. Advanced individuals can opt to fall slowly in a push-up position from a standing position. Descend by flexing your elbows until you achieve a 90-degree position. Push up as powerful as you can until your upper body ends up hanging in the air. During this time, bring your palms abruptly together into a clap and descend downward while flexing your muscles to avoid strains.
Beginners should strive for 3-5 reps, while advanced individuals and professionals can opt for anywhere between 7 to 15+ repetitions.
11. Knuckle Push-Up
The knuckle push-up strengthens the wrist more than what an ordinary push-up will do.
Form: In this variation of a push-up, the pressure of your body weight should rest on the whole top of your hand – starting from the first knuckle – all the way to the last one. Hands should be shoulder-width apart, back and arms straight.
Start by lowering yourself until elbows are flexed at the 90-degree mark – then slowly push up until you reach the starting position as described above. This concludes one rep.
Aim to achieve 8-12 reps in 3 to 5 sets.
12. Staggered Push-Up
This push-up is a powerful variation that will fire up each chest muscle and add strength to those who are experiencing trouble with their non-dominant half.
Form: Place yourself in a standard push-up variation form. Now extend your right hand forward while keeping your left hand in the same position as in #1.
Repeat the basic push-up movements for 5-7 reps while alternating sides.
13. Slow Negative Push-Up
This one sounds dope, and that’s because it is. The slow negative push-up helps build strength, endurance, and muscle – all at the same time.
Form: Drop down and assume a regular push-up form. Now, start lowering your upper body as slow as possible – preferably by performing the half-rep in one motion. Just as you’re about to hit the ground – drop your knees on the floor and transfer your body weight onto the knees and toes.
Do 5-7 repetitions in 3 sets.
14. Pseudo Planche Push-Up
This variation has the fingers pointing backward and is an exercise for advanced individuals. The pseudo planche is great for developing your biceps, along with your shoulders.
Form: This exercise should only be done by advanced individuals; beginners should opt out from this push-up variation in order to avoid straining a muscle or a ligament in the body.
Assume a standard push-up position, but place your hands ‘in reverse’ so that now your fingers end up pointing toward your toes. Repeat the same movements as advised in #1, and be careful to maintain a proper push-up form.
Aim for 3-5 reps, 4 sets each.
15. Superman Push-Up
Why not end your workout with a bang? The Superman push-up targets the whole body while also adding some cardio and calisthenics to the mix.
Form: Lower your body into a standard push-up position, core tight and back straight. Do the half-rep and on your way up – explode upward and try to move your hands and legs as far from your body as possible while not touching the ground.
Start with 2 reps and work your way up from there.
Eating veggies is the new mantra of the modern world. These greenies are good for the brain, promote a healthy metabolism, and make everyone’s life a tad bit easier...especially when it comes to a regular bowel movement. So why do people avoid munching on veggies, even after everything we’ve come to know about them so far?
Well, to be quite honest, there are several reasons:
Firstly, vegetables contain chemical bonds and complexes that make them healthy. This would be great if not for the fact that these same chemicals – or at least some of them – make veggies taste a bit yucky. In fact, a study has shown that at least 30% of people are super-sensitive to those same chemicals that give bitterness to vegetables upon tasting. According to nutrition experts, these people are known as ‘supertasters.’
Secondly – some individuals may find veggies a bit lackluster in regards to taste. When you come to think of it, you cannot really blame anyone for this specific issue people have. After all, it’s easy to hold inanimate objects to scrutiny – especially if you plan to feast upon them later during the day. Point being, no one wants to dip their mouths in bland, tasteless leafage.
Finally, and most fortunately, it seems that there is some hope after all. Putting a little effort during your routinely grocery shopping – combined with alternative ways and types of preparation – can take you a long way into enjoying these fiber-filled goodies.
Without further ado, let’s cut to the chase.
1. Oil that greenery up
Years of blaming fat for just about everything that’s wrong in the human body – it seems as though people forget that oil can be beneficial too. One way to circumvent this obstacle is to reach for olive oils in place of regular sunflower ones.
Thing is, when fat gets all ‘mixed up’ with spices or seasonings, it can make vegetables as yummy as ever. Plus, a cross-examination of 200 scientific studies has shown that those who consumed lower amounts of veggies were deemed twice as acceptable to different forms of cancer – as opposed to those who munched on greenery more regularly.
2. Opt for the “baby” versions
Some vegetables develop stronger flavors as the herb ‘grows into maturity’. Their “baby” versions, however – contain all the beneficial ingredients – without them being too pronounced in their flavors. To start off, opt for some baby turnips, carrots (leaves still attached), artichokes, brussels sprouts, or squashes. You can usually locate these veggies at the local supermarket, a farmer’s market, and at certain specialty grocery stores.
As we said, baby vegetables are less bitter, have richer textures, and need less cooking than their “grown-up” counterparts. Plus, they’re tiny and fun.
3. Toss in some cheese
Throwing some cheese into the mix can improve the taste – as well as add calories so that you’ll reach the satiation point faster. We recommend feta and cream cheese alongside spinach, kale, and green beans for the perfect snack; or, if you’re looking to catch on calories, opt instead for cottage cheese tossed with some cauliflower and broccoli. You can thank us later.
4. Dunk into dips
Raw leafage is not something that immediately comes to mind when your body starts craving for snacks, and this is where dip sauces come into play. By dunking vegetables into hummus, low-fat dip, or another favorite dressing of yours – you’ll be way more motivated to gobble that steamed asparagus more often.
Pro tip: remove veggies from the dish and try eating them while working, watching TV, or doing other activities outside the dinner table. This way you’ll “train” yourself to stop thinking about vegetables as a chore and embrace their healthy nature once and for all.
5. Prepare Brussels sprouts faster
If you can't imagine yourself enjoying sprouts due to their unique and strong taste – try cooking them differently. One way to go about this is to slice these tiny greens diagonally, separate them into rings, and microwave them together with some added butter, water, and caraway seeds for 3-5 minutes. This should strip brussels sprouts off their strong taste so that you can enjoy them freely.
6. Take your time with Onions
Herbs that are part of the onion family – like shallots, leek, and garlic – are bound with ingredients that are known to battle different types of cancer. However, some people just simply cannot stand that strong, sharp flavour these plants are known for. One way to rise above this hatred towards onions is by slow-roasting them until they lose that sharp flavor we’ve talked about. How to do it? Add some cold-pressed olive oil, wrap the sliced onions in foil, and grill them to get rid of the sharpness – barbecue style
7. Keep Fruits and Veggies Separately
Fruits like apples make ethylene gas, and can possibly ‘contaminate’ vegetables like parsnips – if stored together that is. Other veggies such as squash, carrots, and some plants – can change their textures more rapidly if you put them anywhere near fruit. What’s more, cruciferous vegetables like broccoli, cabbage, and Brussels sprouts may change their color – or even turn limp upon the sole presence of fruits in the near vicinity. How to store them you ask?
Opt to keep parsnips closed in a plastic bag – away from ethylene gas producers such as peaches, peppers, avocados, and yes – even tomatoes! Store your scrimmage the right way now, or face the consequences later.
8. How ya’ like them tomatoes?
The answer is: ripe. Many consumers argue that American tomatoes feel pulpy, taste funny, and come off as too bland to be honestly enjoyed. There is a catch that circumvents all of this – buy VINE RIPENED tomatoes. These kinds of tomatoes are juicy, taste naturally, and before you know it – you’ll be munching a mouthful of them ripe tomatoes.
9. Utilise their Health Benefits
According to a study by Monell Center, breaking down the perks and benefits behind why something’s good for your system – paired with regular consumption of that food – can lead to forming habits and subconsciously including that particular food in your diet. In fact, when you come to think of it – if you knew that something was good for you and it could possibly prevent some serious ailments, such as diabetes or cancer, you would probably want MORE of that. This is even truer if your family has a history of some of those diseases we mentioned.
Better safe than sorry, right?
If you are really, utterly repelled by the sole thought of eating veggies – then think of ways to change your approach towards the matter. For instance, making soup from your favorite plants could potentially solve that problem. Soups take longer to prepare – making most of the ingredients within this mixture lose their sharp flavors by the time it’s done.
If this is something you’re not totally comfortable with doing – opt instead for ‘sneaking in’ some carrots into bread, meat loafs, or even muffins. The next time you’re in the mood for gobbling up muffins – go ahead and stuff that pastry with some grated carrots according to with your preference or taste. The pros of this operation will far outweigh the cons – if there ever were any.
Bottom line: eating veggies – good. Eating more vegetables – even better.
As your parents may have told you over and over again growing up, vitamins are important. The human body does not produce vitamins, so it is crucial that we take these organic compounds from food and/or supplements.
Vitamins are dubbed “organic” because all 13 of them contain carbon. They’re also divided between two categories:
- Water-Soluble: Vitamin C, Vitamin B, B2, B3, B5, B6, B7, B9, and Vitamin B12.
- Fat-soluble: Vitamins A, D, E, and Vitamin K.
Vitamins are otherwise referred to as ‘micronutrients.’
Water-soluble vitamins, as their name suggests, dissolve in water. They don’t stay for too long in the body, but instead quickly pass through the urine from the time they’re consumed. This is why water-soluble vitamins need to be replaced more often than fat-soluble vitamins.
Fat-soluble vitamins stay in the body longer because they’re easier to store. They find a spot in the fatty tissues and the liver, and usually stay in the body for days – some of them even months.
These compounds use lipids (fats) in order to pass through the intestinal tract and be absorbed by the body.
Most Important Vitamins Ever
Let’s not kid ourselves. All vitamins are important for a normal functioning and everyday well-being. That’s why we’re going to put ALL of them on a list for everyone to find their favorite among the bunch.
THE 13 VITAMINS
We’re starting with a list of the four Fat-soluble vitamins.
Vitamin A (Retinol, Retinal)
What it does: Vitamin A is an essential player in the development of bones, teeth, and skin; it is also crucial in maintaining proper vision and keeping the body safe from a multitude of different infections and ailments. Vitamin A can assume two forms:
Where to find it: carrots, sweet potatoes, broccoli, kale, eggs, milk, pumpkin, lentils, liver, papaya, and more.
Vitamin D (Cholecalciferol, Ergocalciferol)
What it does: Remember that oddly satisfying sensation you get when exposed to morning sunlight? That is your body ‘converting’ the energy from the Sun in order to manufacture Vitamin D. This compound helps in absorbing phosphorus and calcium for strong and healthy bones.
Where to find it: direct sunlight, salmon, shrimp, fortified milk, eggs.
Vitamin E (Tocotrienols, Tocopherols)
What it does: Vitamin E plays an important role in protecting the skin from ultraviolet light, mitigates the damage from free radicals, and battles Alzheimer’s disease – among numerous other important properties.
Where to find it: sunflower seeds, kiwi, almonds, olives, turnip greens, asparagus, almonds, and more.
Vitamin K (Menaquinones, Phylloquinone)
What it does: This compound is vital in quickly patching up the skin after an accidental cut somewhere on your body. Without sufficient amounts of Vitamin K, you’ll have an increased chance of getting susceptible to bleeding, so it’s not something to be taken lightly.
Where to find it: kale, kiwi, spinach, romaine lettuce, avocado, parsley, and other leafy green veggies, or fruits.
This concludes fat-soluble vitamins.
Water-soluble vitamins add nine to the list of total vitamins.
Vitamin C (Ascorbic Acid)
What it does: First off, as the majority of readers may be well aware – Vitamin C fends off colds. This unique property is made possible thanks to its antioxidant abilities that boost the immune system; on the other hand, Vitamin C also helps in repairing the connective tissues between the tendons and cartilage in the body.
Where to find it: kakadu plum, camu camu fruit, brussels sprouts, red peppers, papaya.
Vitamin B (Thiamine)
What it does: Vitamin B is the main proprietor behind the utilization of carbs in the body and converting them to energy. Another important property of this micronutrient is promoting a healthy nervous system for impeccable functioning of the communication branches in the brain.
Where to find it: sunflower seeds, pork, grain, brown rice, potatoes, cauliflower, tuna, lentils, and more.
Vitamin B2 (Riboflavin)
What it does: Vitamin B2 or Riboflavin is crucial in breaking down the three macronutrients for energy: protein, carbohydrates, and fat. This compound also promotes healthy skin, whereas a deficiency in Vitamin B2 may cause a condition called ‘ariboflavinosis’ (lips lesions, conjunctivitis, sore throat).
Where to find it: banana, asparagus, calf liver, milk, okra, yogurt, fish, persimmons, and more.
Vitamin B3 (Niacin, Niacinamide)
What it does: As with B2, Vitamin B3 also plays an important role in preserving and maintaining a healthy nervous system. In addition to that, Niacin helps the digestive tract properly do its job.
Where to find it: chicken breast, halibut, turkey, milk, avocado, nuts, mushrooms, and more.
Vitamin B5 (Pantothenic Acid)
What it does: This water-soluble compound does multiple things, including breaking down carbs and fat for energy, transforming food into glucose, managing a key role in the forming of stress and sex-related hormones, and more. Vitamin B5 deficiencies are rare since it can be found in most, if not all foods.
Where to find it: meat, broccoli, fish, and most foods.
Vitamin B6 (Pyridoxamine, Pyridoxal, Pyridoxine)
What it does: Vitamin B6 takes a major part in the production of the neurotransmitters norepinephrine and serotonin, as well as in making myelin. This chemical compound is involved in many functions in the body, including a role with 100+ enzyme reactions, and promoting multiple benefits within the central nervous system.
Where to find it: milk, meat, banana, veggies, and nuts.
Vitamin B7 (Biotin)
What it does: Vitamin B7, or Biotin, is crucial in maintaining energy during regular workouts. This compound helps in keeping the red blood cell levels in check, which in turn are responsible for transporting oxygen in the body; this is crucial for active individuals and people who want to continue that path.
A deficiency in Biotin may cause dermatitis, enteritis, or other illnesses.
Where to find it: liver, egg yolks, legumes, almonds, romaine lettuce, and more. However, it’s important to note that Vitamin B7 is found in LOW amounts in any food – therefore a good bet would be to take it in supplement form.
Vitamin B9 (Folic Acid)
What it does: This vitamin is a top priority for women who are expecting or plan on doing so in the near future. Vitamin B9 – or Folic Acid – plays a major role during pregnancies, since it prevents unwanted birth defects or miscarriages. In addition to this, Folic Acid is also linked to anemia prevention and new cells reproduction in the body.
Where to find it: lentils, legumes, sunflower seeds, black beans, pinto beans, and beer.
Vitamin B12 (Methylcobalamin, Cyanocobalamin, Hydroxocobalamin)
What it does: Vitamin B12 prevents anemia and promotes the formation of healthy and mature red blood cells in the body. This micronutrient is also vital in preserving a healthy nervous system.
Where to find it: shellfish, milk, fish, meats. Plants do not contain this compound, and this is why vegans must take Vitamin B12 supplements in order to stay healthy.
This concludes water-soluble vitamins.