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FITNESS

4 of the Best Supplements for Weight Loss

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Generally diet and exercise are the top two components we think of in the weight loss equation.   

But, how much do you think about supplementation in regards to weight loss? 

Did you know that some of the essential nutrients that your body needs for proper function can’t be found in adequate amounts in your food supply?

So then, how can you fully fuel your body for both optimal function and aid it in shedding excess inches and pounds?

Here are 4 of the best supplements to aid you in your weight loss efforts! 

Omega-3

Omega-3 fatty acids…just hearing that in conjunction with weight loss can cause some eyebrows to raise in question. 

We’ve become almost fearful of the word fat in today’s society. But, fat isn’t all bad. In fact, there are fats that our bodies must have in order to function properly. 

These needed fats are called omega-3 fatty acids. 

Though they are essential for many functions, your body can’t make these fats on its own. We consume them through foods and supplementation. 

Omega-3 has long been used as a supplement to aid in weight loss for the following reasons:

Boosts Metabolism

Your basal metabolic rate tells you the number of calories your body needs to function daily. The higher this rate is, the easier it is to lose weight.

Omega-3 can provide a big boost in this area! 

In fact, one study found that with just 3 grams of omega 3 taken daily, metabolic rates in older women were increased by 14%. This would equate to an extra 187 calories burned each day. 

Burns Fat

Burning calories does not necessarily mean that you are burning fat. But, omega-3 fatty acids can actually help with both. 

A study published in the International Journal of Obesity found that with at least 1.8 grams of omega-3 taken daily, individuals burned 25% more fat than those in the study who did not take omega-3. 

Reduces Hunger

Omega-3 has been known to suppress appetite and reduce hunger. 

And, if you’ve ever tried to lose weight, then you are no stranger to the fact that controlling hunger and appetite plays a huge role in your success. 

One study found that omega-3 proved very helpful in obese individuals trying to lose weight as it increased their leptin levels. 

Leptin is a hormone that sends signals to parts of your brain communicating feelings of fullness and reduced appetite. 

Enhances Effects of Exercise

Omega-3 has been known to increase your body’s ability to burn fat and calories during sweat sessions! 

For women in particular, omega-3 supplementation has been known to increase caloric burn by 10% and fat burn by up to 27% during exercise.

Curcumin

Never heard of curcumin? What about turmeric? 

Curcumin is a chemical that is naturally found in turmeric, a popular Indian spice. And, those native to India have long boasted of the benefits of the spice. 

But it only makes up 3% of turmeric. 

In other words, even if curried chicken is your go-to or favorite recipe, supplementation is still necessary to gain the intended benefits of curcumin. 

So, what are those benefits in relation to weight loss?

Anti-inflammatory

Obesity is considered to be a low-grade inflammatory disease. This is thought to be caused through overeating. 

Overeating triggers an overactive response from your immune system which in turn causes excess inflammation. 

Curcumin has been shown to decrease the inflammatory markers that are classically elevated in obese individuals.  

Some studies have shown curcumin to be just as powerful as some anti-inflammatory drugs…sans the typical drug side effects. 

Regulates Metabolism

One hormone in your body that helps to regulate your metabolism is called adiponectin.

Research reviewing multiple studies of more than 1,600 individuals showed that adiponectin levels were increased with curcumin supplementation, thus aiding in metabolism regulation. 

Weight Loss, Reduced BMI

Continuing with that same research we just mentioned, possibly an even bigger (if you’re trying to decrease the size of your waistline) benefit of curcumin supplementation was found in the fact that it reduced weight, inches (in the waist), and overall BMI in those 1,600 individuals! 

And, for those who’ve been trying to lose weight but feel like your wheels are spinning…like you just can’t gain any traction in your weight loss efforts, curcumin may give your body the boost it needs. 

In a study specific to those struggling to lose weight, those who began supplementing with curcumin and piperine (a component of black pepper that aids in curcumin absorption) noticed a significant loss in both weight and inches (signifying a loss of body fat). 

Liver Detoxification

A healthy liver is essential for weight loss as it helps your body metabolize fat. 

Curcumin can help to detoxify your liver, removing harmful substances that accumulate over time and cause it to not function optimally. 

Boosts Thermogenesis

Thermogenesis is essentially where your body burns fat to keep your temperature regulated. 

Curcumin has been known to increase the rate at which your body burns fat in that process, which in turn boosts weight loss.  

This curcumin uses liposomal encapsulation technology to achieve up to 99% absorption (185X higher than natural curcummin AND 20X higher than curcummin with piperine).

Collagen

Collagen is a protein in the body, the most abundant one actually.  Your muscles, ligaments, tendons, and even your skin are all primarily made of collagen. 

But as you age, your body produces less and less of this protein. 

As those levels decline, you notice it in sagging skin, a greater appearance of cellulite, achy or swollen joints, lower energy, and a decline in muscle mass. 

So, in regards to weight loss, how can adding collagen to your day aid in those efforts?

Appetite Suppression

Collagen can help you defeat those nagging cravings that seem to creep up to sabotage your weight loss efforts. 

Collagen suppresses appetite by decreasing the hormones that are responsible for telling your brain that you are hungry. 

Promotes Satiation

Studies have found that collagen proteins helped to keep individuals satiated longer than other varieties of protein like whey and soy. 

In a clinical trial, collagen proved 40% more filling (satiating) than other types of protein. 

When you experience feelings of fullness, you are less likely to overeat both during that specific meal and for upcoming meals as well. 

Increases Lean Muscle Mass

When it comes to weight loss, muscle is highly beneficial. 

Muscle is more efficient at burning calories than fat. A higher amount of lean muscle mass, means a higher number of calories that your body naturally can burn. 

Up to 10% of your body’s muscle mass is made of collagen. 

Supplementing depleting levels of collagen, combined with strength training, has been proven to increase muscle mass, even in the elderly! 

Improves Metabolism

A slow metabolism makes it increasingly difficult to lose weight. 

Thankfully, like the other two supplements that we’ve discussed here, collagen also aids in increasing your metabolism.

Collagen contains high levels of glycine, which aids in the formation of muscle tissue. 

So, those boosts in muscle mass that we just mentioned above, they translate to a boost in metabolism to aid in your weight loss efforts! 

This is my favorite collagen because it contains a complete profile of collagen types since it comes from grass-fed beef bones (whole food source) vs the isolated collagen supplements most people use.

Greens

Greens don’t just come on your plate. 

Greens as a supplement refer to algaes and grasses, fruits, and vegetables that are distilled and compacted. They contain essential nutrients, vitamins, minerals, digestive enzymes, and probiotics.

For many individuals, getting healthy and needful amounts of these vitamins and nutrients is a challenge. 

Greens supplements can provide a solution to that challenge, and weight loss is one of the benefits that follow.

Increases Metabolism

Greens work to increase your body’s metabolism through their high fiber content. 

Fiber increases the activity of your metabolism, helping you to burn more fat. 

Studies also have shown that fiber can reduce your risk of diabetes and metabolic syndrome, both of which contribute to the body’s storage of fat in your abdomen. 

Contains Digestive Enzymes

Digestive enzymes help your body break down food so that the proteins from that food can be properly absorbed.  

This helps your body to then use these proteins to build up your lean muscle, which in turn helps your body burn more fat and increase your metabolism. 

Boost Liver Health

Your liver is the main fat burning organ in your body. 

It produces a substance called bile, which is essential in breaking down fat. If your liver doesn’t produce enough bile, fats aren’t properly broken down, then they can’t be used as energy and instead are stored throughout your body (like your rear, waistline, hips, arms, etc.). 

When your liver isn’t healthy, simply put…you will gain weight/fat. 

Greens are packed with superfoods that aid in keeping your liver healthy so that it can properly metabolize fat and keep it from accumulating throughout your body. 

The modern diet, even a fairly healthy one, simply does not provide everything we need to fully power our bodies and keep them working for us optimally. 

Supplements, like the ones mentioned here, help to not only fill in those gaps, but can provide a much needed boost to specific needs like weight loss. 

And as one final “bonus” weight loss supplement…

Recent studies show how swallowing this herbal blend before bed dramatically shrunk fat tissue and reversed key signs of premature biological aging during sleep.

Thousands have reported losing 1-2 lbs per night without changing their diet or exercise habits.

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FITNESS

Rebel Wilson Weight Loss 2020

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Why is it that when celebs get fit, we take notice?

Maybe it’s because we figure if they can do it, with their obviously busy, hectic lifestyles, then we can surely do it amidst our busy and hectic lifestyles as well! 

Or, maybe we simply take notice because it’s easier to do so given their broader platform to reach others with their life’s happenings. 


Either way, motivation is motivation, and if you’re seeking to lose weight or optimize your health, you know that seeking out success stories can bring both needed motivation and knowledge. 

So, who’s having success in this uphill battle otherwise known as 2020? Rebel Wilson! 

Honestly, I think she, and anyone else kickin’ tail this year regarding their health, deserve a double round of applause. I mean, talk about a year that will go down in the history books as adding obstacles to achieving your goals, right?! 

But, despite the many challenges that this year has been bringing, Rebel Wilson is tackling those challenges and crushing her goals. 

How, you ask? Good old fashioned diet and exercise. 

Life may bring changes, but the most effective methods for success generally remain the same. 

However, those effective methods include precise details, so let’s see exactly how this celeb is crushing her weight loss goals this year…

Rebel’s Goals

Before we look at the star’s exact means for achieving her goals, let’s just take a brief look at where she started. 

One mistake many make when embarking on a path to weight loss or even optimal health is they fail to set specific goals or include specific plans to reaching those goals. 

Having a vehicle won’t get you far if you don’t even know where you’ll be going in the first place. Chances are some aimless driving would ensue, and you’d end up back home pretty quickly. 

The same is true with your health. Knowing where you’re going is crucial to success. And, for Wilson, she had a specific goal weight in mind when beginning her journey. 

Her other goal amidst achieving weight loss success involved taking this year, 2020, and making it a “year of health” spending the entire year setting herself up for healthy habits that would create an entire change in her lifestyle to ensure lasting success. 

So, what changes did Rebel Wilson incorporate into her life to achieve her success? (She’s reportedly within 6 pounds of her initial weight loss goal, by the way.)

Rebel’s Diet

Wilson is following a diet based on what is known as the “Mayr Cure” which was created by Dr. Franz Mayr. 

This diet, the Mayr method, is based on the principle that certain foods that we eat, and even how we eat them could actually be poisoning our digestive system (gut health, anyone?). 

Therefore, the goal of the Mayr method or diet is to improve one’s overall health through digestion. 

As digestion begins in the mouth (technically in your food prep methods) the way you chew your food can aid in your body’s ability to appropriately digest what you eat. 

This is why the Mayr method teaches those following the diet to chew their food slowly and to remove all distractions while eating, enforcing mindfulness even during food consumption. 

Other dietary tenants involved in the plan include:

  • Reducing sugar
  • Reducing dairy
  • Reductions in gluten intake
  • Eliminating food intolerances
  • Eating whole foods (slowly)
  • Eliminating snacking

At the beginning, following this method for health and weight loss includes ridding one’s body of toxins.  

This is achieved through a restrictive diet and the use of supplements meant to cleanse the body, ultimately bringing balance to pH levels. This is why the Mayr method is often associated with “the alkaline diet.”  

Detoxing the body of alcohol, caffeine, and sugar is a major tenant in the beginning phases of the diet. All of which are believed to aid in detoxification. 

The plan also emphasizes the pitfalls of snacking. In fact, the Mayr method discourages any snacking whatsoever, even “healthy snacks” are a no-no, forcing those following the plan to be mindful not only of what they are consuming but when they consume it as well. 

So, what can you consume, or eat, on the diet?

Rebel’s diet, using this method, has consisted of whole, high alkaline, foods such as vegetables, fresh fish, and sheep’s milk yogurt. The diet also permits foods like proteins, grains, nuts and seeds, vegetables, and seasonal fruits. In other words, whole, clean, real foods. 

With gut health being of utmost importance, probiotic rich foods are encouraged when following this diet. 

Overall, the diet:

  • incorporates foods from all major food groups, making individuals less likely to feel like they are being deprived
  • teaches those following it to practice mindfulness when eating to learn a healthy balance when it comes to food intake
  • boosts the immune system and reduces inflammation through the types of foods eaten

Wilson also claims to still incorporate “treats,” just much less frequently. Everything in moderation, right?

She says she’s also been using things besides food to treat herself, like bubble baths, and other self care options. 

Rebel’s Exercise

As most of us are well aware, goals of weight loss and health aren’t achieved through diet alone. Rather, a healthy balance is achieved when incorporating some form of exercise as well.

And, Rebel Wilson’s reported method of exercise revolves around what is known as high intensity interval training, or its abbreviated version, HIIT. 

High intensity interval training is a type of workout that is characterized by short periods of exercise performed at maximum intensity, followed by short periods of either rest or less intense exercise. 

These intervals allow for the maximum benefits of the workout to be achieved in a shorter timeframe than traditional workouts and generally incorporate a mix of both cardio and resistance training exercises. 

Research suggests that even greater health benefits can be reaped from HIIT than longer sweat sessions of cardio alone. 

From greater calorie burn, to improvements in heart health, to reductions in blood pressure and blood sugar, it’s no wonder the celeb prefers HIIT workouts as her method for achieving her weight loss and overall health goals. 

Working out with her trainer, Wilson is said to be a big fan of including exercises involving tire flipping, stair sprints, and battle ropes in her high intensity interval training sessions.

She also notes the dedication required to reap the biggest rewards when it comes to her health, reportedly getting in those workouts even if it requires getting up early multiple times per week to fit them into her busy schedule. 

And, Rebel Wilson is no different than anyone else! 

Achieving your health and fitness goals requires the same planning, action, and effort. 

So, define your goals, big and small.

Focus on whole, healthy food choices, being mindful of both what you consume and when you consume it.

And, get moving! As you’ve seen, Rebel’s favored choice of exercise, HIIT, indeed packs a powerful punch when it comes to benefits rewarded in a much smaller time frame of commitment. 

In fact, HIIT and a clean diet are how I personally lost over 100 lbs.

Grab the exact HIIT workouts I used (beginner and advanced follow-along videos), and the “3X Method Manual” that teaches the entire system I used to drop 100 lbs, for free here.

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FITNESS

Best Home Workout Equipment (Top 10)

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While fitness classes and gyms full of treadmills, ellipticals, nautilus machines, weights, and recumbent bikes certainly have their place, sometimes it’s just not feasible to workout at a gym. 

Perhaps you don’t live near a fitness center? Or, maybe your work schedule doesn’t match the hours that your local gym is open?

Maybe circumstances, like those we’ve seen this year with Covid, have forced you to look for at-home workout options? Or, maybe you’d just prefer to work out at home anyway?

No matter the reason, be it necessity or preference, if you’re going to workout at home, there are a few pieces of equipment that will enhance your at-home fitness endeavors. 

1- Free Weights

Most resistance exercises include the use of free weights, also called dumbbells. 

From weighted squats to tricep extensions to bicep curls, chest presses, and on and on, free weights can help build muscle, and they don’t take up a ton of space in your home either.

Free weights are generally sold in pairs of dumbbells of differing weights: for instance, 5 lb weights, 10 lb weights, 15 lb weights etc. 

Or, some folks prefer an adjustable weight set, which includes varying weighted plates and an adjusting mechanism allowing the user to switch weights quickly. These generally allow for a range of 5-50 lbs. 

While other options are available for resistance exercises, some folks simply prefer free weights. 

2- Resistance Bands

Another option for use during resistance exercises, but in a more space-friendly package, are resistance bands. 

Some would even say that the benefits of these bands ‘outweigh’ free weights. (no pun intended…okay, maybe it’s a little punny)

As opposed to free weights, resistance bands allow you to feel tension throughout the entire range of motion during each specific exercise. And, they are associated with fewer injuries and muscle strains than free weights.

Resistance bands are easy to travel with, take up very little space, and just a few bands can replace an entire set of dumbbells, while still allowing you just as much success (some say more) in achieving your fitness/muscle building goals. 

Go here to claim a free set of high quality resistance bands.

3- Kettlebells

Kettlebells are also a great addition to any home gym, offering both strength and endurance-building capabilities. 

Kettlebells boast the benefit of improving stability, balance, and coordination with their use.

They can be used for full-body workouts, boost fat-burning effects, cardiovascular fitness improvements, and can tone muscle. 

4- Yoga Mat

While yoga offers some powerful fitness benefits like increased flexibility and strength and improvements in energy and overall athletic performance, you don’t have to do yoga to benefit from a yoga mat. (Though, obviously a yoga mat would be a needed addition for activities like at-home yoga or pilates.)

Many yoga mats are very affordable, and they make a great addition to at home workouts, especially if you are doing stretching or body weight strength training exercises. 

Many find they are of great benefit for exercises where you find yourself on the floor on your knees or elbows or even for on-the-floor core exercises. 

5- BOSU Balance Trainer

BOSU stands for bionic oscillatory stabilization unit. Some call it the blue half ball (though they come in other colors too) because of its generally blue color and the fact that it looks like a ball that’s been cut in half. 

BOSU balls aid in improving strength, stability, and balance. 

A variety of full body exercises can be done with and enhanced by a bosu ball.

6- Ab Roller

Another small, space saving, piece of equipment that can enhance your at-home workouts is an ab roller. 

This piece looks simple, like a wheel with grips on each side, but it can provide a powerful workout for your core, lats, and triceps. 

A strong core, especially, can provide many benefits from low back stabilization, to enhanced flexibility and balance, and even improved running speed. 

7- Core/Exercise Sliders

These simply constructed discs are sometimes referred to as core sliders, sometimes as exercise sliders, and sometimes as gliding discs. Either way, you can get a powerful workout in with the aid of these simple tools. 

Exercising while using these discs can amp up your intensity without causing strain on your joints. And, they can be used to target most all muscle groups. 

The fact that they are inexpensive, small, and easily tucked away after a grueling workout make them a great addition to your home exercise equipment. 

8- Pull Up, Chin Up Bar

Doorway pull-up/chin-up bars are great for at home workouts as they don’t take up much space, can fit in multiple sized doorways, and are usually inexpensive. 

Primarily used for both maintaining and building upper body strength, they can target muscles in your back, chest, arms, and shoulders. 

You can even use them in combination with resistance bands for assisted pull ups, or turn them over and use them on the ground for push ups and sit ups. 

9- Jump Rope

Taking up practically no space at all (both the jump rope and the space needed to use it) and very easy to travel with, a jump rope can provide a powerful cardio boost to your at home workouts. 

Far less expensive than a treadmill or recumbent bike, a jump rope (speed jump rope) can provide an effective alternative for those that have no desire to go for a run or a bike ride. 

You can even find jump ropes that are adjustable to fit individuals of most any height. 

10- TRX Suspension Training System

TRX stands for total resistance exercises. This suspension system includes training straps and anchors and is most often used over a door when incorporating at home. 

The system uses your own body weight and gravity as the modes of resistance to bring a full body workout. 

It can be used as a total body workout for burning fat, building strength, and improving flexibility, endurance, and balance.

And, we’ve only scratched the surface on the many options that are available as tools to enhance your at home workouts. 

Everything listed above accommodates both space and wallet while being highly effective when used properly. 

Of course, larger machines like treadmills, recumbent bikes, rowing machines, total body equipment systems, and others can be used as well for an effective workout even within the privacy and confines of your own home. 

And if you’re looking for a super-efficient fat-burning follow along workout using the above equipment, check out the 3X Method I created that helped me lose over 100 lbs.

Using just 3 movements, for 3 minutes each, you can burn more fat than hours of cardio.

Download the guide and follow the video workout here for free.

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FITNESS

Adele Weight Loss 2020

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Popular singer and songwriter Adele has apparently “Set Fire To (more than) The Rain” lately! 

Recent pics posted by Adele herself confirm that ‘Rumor Has It’ she’s lost close to 100 pounds. So, besides burning fat, she’s probably setting fire to her old clothes! 

Okay, I seriously have no idea if she set fire to her clothes, but if I’d just lost 100 pounds, that’s probably how I’d say goodbye to the old me and ‘Hello’ to my healthy self! 

But, enough with the not-so-subtle nods to her fabulous songs, let’s get down to how Adele achieved this great success! 

While the popular singer hasn’t directly commented on how she lost weight, most reports center around these aspects leading to her success: mindset, a plant-based diet, calorie restriction, and exercise.

Mindset

Adele’s pervading attitude kept throughout her physical and nutritional efforts is said to be just as much a powerful part of her weight loss success as anything else. 

Besides a focus on confidence and self-esteem, Adele’s “why” was said to have had less to do with appearance and more to do with health and happiness. 

A desire to become healthy for herself and for her child is what prompted the talented singer to set specific goals, and this motive of health ultimately directed her path in how she would achieve those goals.

And, research suggests the popular singer was on point with her motivation, as most who lose weight solely for appearance, omitting the crucial element of health in their weight loss efforts, tend to gain back the lost weight within a few years. 

Nutrition (Plant Based Diet)

With health a primary focus in her weight loss efforts, reports indicate that ditching unhealthy foods and switching to a plant-based diet was the path Adele chose to follow. 

She is reported to have cut out processed foods and sugary drinks (specifically 2 spoonfuls of sugar in each of her daily 10 cups of tea), and eliminated caffeine, alcohol, and cigarettes. 

So, what did she eat? 

She is thought to have followed a plant-based diet known as the sirtfood diet plan. 

This plan focuses on health benefits, disease-fighting, and fat loss by emphasizing the consumption of plant-based foods that are high in antioxidants and polyphenols, both of which are responsible for combating oxidative stress and preventing and lessening damage from free radicals.

The sirtfood diet plan is based on research surrounding 7 proteins (sirtuins) found within the body potentially responsible for metabolism, inflammation, and even lifespan regulation. 

The premise behind this plan is that certain polyphenol and antioxidant-rich plant compounds may be able to elevate the levels of those proteins within the body, thus aiding in how fats and sugars are processed, helping to increase (or even reset) metabolism, and suppressing appetite. 

Between the boost in polyphenols and antioxidants and the potential for these compounds to raise sirtuin levels, those following the plan expect to both boost their health and shed pounds. 

The following foods, dubbed “sirt foods,” were likely a part of Adele’s healthy eating habits contributing to her weight loss success:

  • Kale
  • Red wine
  • Celery 
  • Strawberries
  • Blueberries
  • Buckwheat
  • Dark chocolate (85% cacao)
  • Arugula 
  • Turmeric
  • Walnuts
  • Matcha green tea
  • Parsley 
  • Green juices 

Calorie Restriction

Another hallmark of the diet is a restriction of calories. And, authors of the plan liken this restriction to methods incorporated in intermittent fasting. 

Though some reports indicate that Adele restricted her calories at times to around 1,000 a day, this is what is described as the beginning phase of the sirtfood diet plan, adhered to for approximately 3 days to jumpstart weight loss.

During the next 4 days, dieters may increase their intake to 1,500 calories, still incorporating green juice and meals specified within the bounds of the sirtfood diet plan. 

The phases of the plan progress with continual incorporation of sirtuin-rich plant-based foods, green juice, and other foods and recipes specific to the diet.

Authors of The Sirtfood Diet highlight the benefits of fasting while following the plan, such as:

  • The activation of energy stores within the body
  • Fat burning stimulation
  • Genes involved in cell repair can be “turned on”
  • Disease resistance
  • Weight loss

And, the addition of sirtfoods and restriction of calories are thought to have amplified effects when exercise is incorporated and increased. 

Exercise 

When health is at the forefront of your weight loss goals, then exercise is a must. 

And, it appears that Adele, too, found this as a crucial component to her success.  

She is reported to have incorporated various methods of exercise from high-intensity interval training to hiking, weight lifting, and reformer pilates.

In other words…she got moving! 

Depending on the terrain, hiking can even burn more calories than walking (while allowing you to take in some amazing scenery). 

Reformer pilates, reportedly another form of exercise preferred by the famous singer, focuses on your abs, lower back, hips, and glutes to promote weight loss and improve posture, balance, and flexibility. 

Adele reportedly does “like doing weights,” just not heavy lifting. 

Weight lifting can facilitate muscle growth, which can raise your metabolism, helping your body burn more calories even in normal daily activities. 

As for other ways she’s reportedly kept active, HIIT (high-intensity interval training) has made the list as well…and understandably so with its propensity for effectiveness in fat loss efforts. 

High-intensity interval training incorporates intense sessions of physical activity followed by short resting periods. 

It has been known to be effective at reducing visceral fat (fat surrounding your abdomen) and can be more effective than longer workouts done at a reduced intensity. 

So, with dedication, effort (physical and nutritional), and a healthy mindset, Adele set her body’s fat-burning capabilities on fire, and those efforts rained down a loss of 100 pounds, boosting her body’s health in the process! 

What an awesome, healthy achievement!

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