This is the second part of the top fat-loss supplement combos, where we continue with the best combinations which will help shed the fat off of you as fast as possible. You can find the first part here : The Best Fat-Loss Supplement Combos
5. A mix of minerals: selenium, calcium, and zinc
The majority of people view minerals as something that would only bring them benefits combined with their multivitamin supplement. However, some minerals are essential in helping you to become leaner. Consuming high amounts of selenium, calcium, and zinc will be just the thing you need. You must have heard by now that calcium has great fat-burning properties and can prevent fat gain. It controls the hormone calcitriol, which can cause your body to produce fat and diminish the breakdown of fat.
When you ingest enough calcium, calcitriol release is suppressed. Calcium can also help with fat loss by reducing the amount of fat absorbed by the digestive system. Selenium is essential for the proper functioning of the thyroid gland and thyroid hormone production and is a key component of the enzyme which helps convert thyroxine to triiodothyronine, which plays a key role in keeping the metabolism rate elevated. Low levels of selenium can cause thyroid malfunction and cause hypothyroidism, or low thyroid hormone levels.
Zinc is also extremely important because if you deficient in this mineral, you can experience inhibited thyroid hormone release, which could lead to a lowered metabolic rate, making it harder to lose fat. Having low zinc levels is usually common in athletes who train hard, especially during times of caloric restriction with the goal of getting lean. One study found that participants that were on a low-zinc diet experienced a significant decrease in their metabolic rate.
Then, they were given a zinc supplement, consuming 20 mg for 20 days, after which their metabolism reached higher levels than before beginning the low-zinc diet. Another recent study has also found that being deficient in zinc could lower leptin levels, which is the hormone responsible for keeping the metabolism elevated and the hunger suppressed. You can combine them by taking 1000 mg of calcium and 300-400 mcg of selenium a day with meals. The most optimal way to take zinc is via a ZMA supplement on an empty stomach before going to bed. This will provide around 35 mg of zinc and ensure that your metabolic rate stays up.
6. Glutamine and arginine
Proteins are made up of chains of amino acids. A few of those carry powerful anabolic properties, and some of them even have some fat-burning effects. Two prime examples of such amino acids are glutamine and arginine, and their fat-burning impact is significantly increased when they are mixed together. Studies have shown that glutamine consumption can increase your metabolic rate and fat-burning. One particular study showed that participants who consumed glutamine with their breakfast increased the amount of fat and calories burned for energy in comparison to when they took a simple amino acid combo, such as glycine, alanine, and serine.
In another study, researchers found that pre-workout glutamine consumption resulted in increased calorie expenditure in comparison to taking just the aforementioned mixture. Plus, glutamine can help boost the growth hormone (GH). In addition to being highly anabolic, GH also helps to increase lipolysis, by which fat is released from fat cells. The ability of arginine to increase nitric oxide levels is already well-known in the nutrition community, however, it is much less known that this same property makes it a potent fat-burner. Research has shown that nitric oxide can boost fat-burning because of its ability to boost lipolysis. With glutamine providing increased metabolic burn, freed fat is more likely to be used as an energy source.
Additionally, arginine increases growth hormone release, which also increases lipolysis. One study has shown that female athletes who took arginine for 4 weeks lost fat and gained muscle at the same time without changing their regular macronutrient intakes. Take 5-10 of glutamine with your breakfast, pre, and post-workout and, before going to bed. Take 4-10 g of arginine 30-60 minutes before breakfast, before training, immediately post-workout and 30-60 minutes before going to bed.
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