LET'S TRIM UP AND GET LEAN!
Weight management is the trickiest of the goals and we are prepared to tackle it with you! We are going to take a look at several factors from the start and then dive into the goal breakdowns to help you burn the fat that is slowing you down and turn the mirror into your friend and not your enemy. Read through the info below and pick up the products under the category that fits you best to achieve your goals faster.
The name of the game here is clean eating and the proper amount of calories. Some of the most important ingredients to consider with weight loss are those such as: Fiber, iron, protein, and scaling back on the sugar carbs here. Let’s start with calories first.
To get an idea of what you need food and supplement wise you need to understand your BMR (Basic Metabolic Rate), which is how many calories you burn just to stay alive before daily activities and workouts. We have the basic formula below.
One of the most common things we see from people that are trying to lose weight is they are actually eating too few calories and this is going to really shock your metabolism and cause your body to increase fat storages for survival purposes.
Female BMR + 655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
Chances are you are going to be a little shocked at the BMR results and that is just the calorie content you should consume if you were not active at all during a day!
To figure out about how many total calories you are burning in a day we go to a point based system that adjusts for each based on your activity level. More on that below!
To get an idea of what your macro and calorie breakdown should be we recommend 1g of protein per pound of body weight and then calculate your carb intake to roughly 30% - 50% of your total calorie intake, and keep the sugar carbs low! To calculate that out, 1 gram of carbs and protein are 4 calories each. Fat equals 9 calories per 1 gram.
The results of the BMR calculation are then used to multiply against the average daily activity of the person. Points are awarded based on how active a person is.
Points for activity levels are as follows:
- 1.2 points for a person who does little to no exercise
- 1.37 points for a slightly active person who does light exercise 1–3 days a week
- 1.55 points for a moderately active person who performs moderate exercise 3–5 days a week
- 1.725 points for a very active person who exercises hard 6–7 days a week
- 1.9 points for an extra active person who either has a physically demanding job or has a particularly challenging exercise routine
When the BMR is calculated and the activities points are determined, the two scores are multiplied. The total is the number of calories burned on an average day.
For example, to calculate how many calories a 25-year-old, 5-foot-3-inches-tall, and 145-pound woman who is moderately active burns, the formula would look like:
(655.1 + (4.35 x 145) + (4.7 x 63) – (4.7 x 25)) x 1.55 = 2,270 calories/day
This figure shows that a woman of this age, height, weight, and activity level can consume 2,270 calories and maintain her current weight. If she is looking to lose weight, she would want to be no less than 600 calories a day under that total calorie amount on average and then adjust as activity level and body weight changes. Calculate macros based on the formula above.
Now that you know more about what your calorie intake should be, let's take a look at what supplements can help you reach those results.
When you are working towards a weight loss goal, getting the right amount of calories is important and that is going to start with high quality lean protein. You can really go one of two ways here. Either a clean Isolate Protein (meaning no fillers and stevia as the sweetener vs sucralose), or a Collagen protein that aids with hair skin and nails. If you are sensitive to dairy, collagen or the Egg White Protein listed below (which comes in three flavors) are great options to not upset your stomach and help you reach your goals.
With pre-workout options the goal here is to go with something that isn't high in caffeine and gives you good doses of ingredients such as Beta Alanine and L-arginine to increase your energy, recovery, and help hold off the fatigue factor in longer workouts!
Which one to take?
Pulse has the most science behind it but we recommend taking one scoop and Bucked Up contains Deer Antler Velvet, which is used in medications for centuries to help with everything from healing, recovery, and blood flow.
Creatine has now had over 30,000 peer reviewed studies done, all proving its effectiveness for building muscle and strength faster than those training without it, and the one thing all these studies have in common is that you must take it consistently to see real benefits. Now, the first main issue with most creatine powders, is that they don’t contain enough, or the right kind of creatine. Creatine monohydrate is the lone standout across all these studies, proving it works. Second, most creatine supplements taste extremely chalky and are hard to get down.
Kaged Muscle CreaClear and Bucked Up Six Point Creatine definitely stand out above the crowd here. If you're looking to get a blend of the different forms of creatine that help your muscles to different degrees, then Six Point Creatine is your go to here. CreaClear is a full dose (5g) Creatine monohydrate that introduces a microencapsulated process allowing the creatine to dissolve in water. This is a huge breakthrough in the creatine world because all 5g of Creatine monohydrate can be absorbed through this process where traditionally your body would only absorb a portion of the Creatine monohydrate you ingest, leaving you unable to gain the full benefits it can offer!
Incorporating creatine in your supplement routine is the most important thing you can do when your goal is building strength and muscle.
THERMOGENICS & GENERAL HEALTH
Greens are recommended as a source of fiber and iron supplementation. Iron helps in increasing your red blood cell count which literally helps you in every way imaginable. Build muscle, repair torn muscles, increase oxygen levels, energy and so much more. Fiber is the staple of digestion and Greens are nutrient rich to increase energy and gut health, which is the foundation of your mood, energy, and recovery.