Articles – Hypertrophia Muscle Supplements For Building Muscle in Size and Strength Mon, 07 Oct 2019 14:07:33 +0000 en-US hourly 1 Articles – Hypertrophia 32 32 146658087 What are the Best Fat Burners to Use for Fat Loss & Cutting Fat Mon, 11 Mar 2019 16:07:26 +0000 Last updated on October 7th, 2019 Best Fat Burners For Cutting and Fat Loss All the best fat burners work in a similar way-they help your body to burn fat. However, not all fat burners [Read More]

The post What are the Best Fat Burners to Use for Fat Loss & Cutting Fat appeared first on Hypertrophia.

Last updated on October 7th, 2019

Best fat burners as reviewed by Hypertrophia

Best Fat Burners For Cutting and Fat Loss

All the best fat burners work in a similar way-they help your body to burn fat.

However, not all fat burners are created equal. Most of them use a combination of ingredients that may make them a better option for some and a less desirable one for others.

So, when you are evaluating the pros and cons of different fat burners, it’s best to ask yourself what kind of user you are and what you are trying to achieve.

Not everyone wants to burn fat for the same reason.

Although a lot of people merely want to ditch their excess flab and get thin, others have more specialist needs.

Your sex may also make some fat burners more suitable than others. There is no one size fits all.

Recommended Fat Burners at a Glance

Instant Knockout – a great burner for preserving lean muscle mass. Ideal for sporty types, suitable for men and women

LeanBean – a fat burner that has been developed exclusively for women. THE female fat burner

Clenbutrol – a bodybuilders fat loss cutting product. From CrazyBulk, the company that specializes in producing safe steroid alternatives.

Why Do We Need Fat Burners and What Do They Do?

In theory, we should not need to use fat burners at all. However, the harsh reality is an awful lot of people do need them. Burning fat is a difficult business.

Many people who are trying to reduce their body fat feel like they are banging their head against the wall. There is nothing to be ashamed of if you feel the need for some extra help.

Weight gain and weight loss are two sides of the same coin. Which side of the coin comes out on top is just a matter of calories.

“Calories” is a unit used to measure energy. Your body needs energy to function and it normally gets it from food. How much energy your food provides is counted in calories. For instance, celery offers a very low energy yield. It’s a low-calorie food.

Cakes, cookies, potato chips and other foods that are high in fat or sugar provide a greater blast of energy. These are high-calorie foods. They are also foods that can cause you to gain weight. When eaten without discretion, the weight gain can occur surprisingly fast.

When the body gets more calories than it needs, it stores them as fat. However, when people follow a low-calorie diet they deliberately deprive their bodies of energy. This causes the coin to flip over. Instead of storing calories as fat, the body begins breaking down its stores of fat so it can use the calories it contains.

There are no magic weight loss bullets, but all the best fat burners contain ingredients that can encourage the body to burn extra calories. These ingredients generally achieve this in one or more of the following three ways:

  1. Increasing metabolism
  2. Increasing thermogenesis
  3. Improving lipolysis

Let’s take a closer look at what all this means.

fat burners that increase metabolism

1. Increasing Metabolism

Metabolism is the process the body uses to extract energy from food and harness its power. It does not always function at the same speed.

For instance, the metabolism is normally slower during periods of rest. This is because your body has a lower energy demand that it does during your more active moments.

All the best fat burners contain ingredients that boost metabolism.

This causes the body to burn extra calories all of the time, even during periods of rest. This is sometimes referred to as raising the basal metabolic rate. [SOURCE]

thermogenic fat burner

2. Increasing Thermogenesis

Thermogenesis is a process that occurs in the body 24-hours a day. You can actually feel it working just by touching your skin. It’s warm because of thermogenesis.

All warm-blooded animals create heat via the process of thermogenesis and the process continues from birth until death.

Heat is a form of energy. Twenty-four hours per day you are losing energy into the atmosphere via thermogenesis. Like your metabolism, thermogenesis does not have a fixed speed.

Certain things can increase it. Exercise increases thermogenesis. So does hard physical labor. That’s why these activities cause you to “work up a sweat”.

Certain compounds found in food also have the ability to increase thermogenesis. The best diet pills contain such ingredients. They are often referred to as thermogenic fat burners. This is because, by causing the body to lose extra energy, they increase the need for burning fat. [SOURCE]

Fat storage

3. Improve Lipolysis

Some of the best fat burners also improve lipolysis. This is process the body uses to actually break down its stores of fat.

The process predominantly occurs within the white adipose tissue. In simple terms, lipolysis is the body’s way of mobilizing the energy it stored as fat and putting it to work.

Some ingredients used in fat burning diet pills have the ability to enhance the process and make it more efficient. In so doing they improve your ability to burn fat. [SOURCE]

Additional Benefits

All the best fat burners also contain ingredients that support weight loss in other ways, such as by providing appetite suppression. By controlling hunger they make it easier to stick to reduced portions sizes and avoid the urge to overeat or snack.

The best fat burners also normally contain ingredients that take the sting out of fat loss in other ways such as providing extra energy. Some of the more specialized fat burners may also provide help in other areas including hormone support.

Who Uses Fat Burners and Why?

Obviously, anyone who is using a fat burner is doing so due to a desire to reduce their body fat. However, their reasons for wanting to do so are not always the same.

Let’s take a look at the different types of people who are likely to use supplements of this type.

woman overweight fat burning

People Who Need Extra Help to Lose Weight

These are the kind of people who probably gained weight due to a combination of bad diet and lack of exercise. They are probably already making efforts to lose weight but are finding it difficult and are in need of some extra help.

These are the people who primarily interested in weight loss. It’s their sole agenda. Their desire to lose weight may have been brought on due to a health scare or a warning from their doctor.

Then again, they may simply desire to make changes that will improve their health and help them to look good.

Alternatively, they may have no burning desire to lose weight but are making reluctant efforts in response to peer pressure.

woman fat burning

People Who Want to Lose Weight Faster

Some people who already successfully losing weight through the use of a low-calorie diet, possibly accompanied by exercise, use fat burners to speed up their results. They are doing well but are striving to do better.

This need for more rapid weight loss could be due to impatience or a desire to meet a personal goal. The reason behind their need is immaterial. They have already taken all the right steps and the best fat burners will help them to get moving faster.

People Who Have Reached a Weight Loss Plateau

Weight loss plateaus are quite common. It’s the time when progress has stalled. People who reach a plateau may not be gaining any weight, but nor are they losing any either.

Plateaus can be a source of great frustration. Everything is going fine, then all progress ceases. Even though the diet and exercise routine that was proving to be so successful is still the same.

This kind of weight loss stall occurs when the body loses muscle mass. Although the energy deficit that results from low-calorie dieting causes the body to burn fat, it often burns a certain amount of muscle tissue too.

Muscle tissue requires a certain amount of calories per day. This helps keep the metabolism up. Loss of muscle tissue due to dieting can cause the metabolism to decline. That’s the real reason behind the plateau.

The diet is the same, the level of activity may be the same too, but the metabolism has slowed. The best fat burners can help get things back on track by speeding it up again.

People Who are Preparing for a Vacation or Special Occasion

Some people have an urgent desire for weight loss that is brought on by an urge to look good for a special occasion, such as a friend’s wedding. Others are keen to look their best when they hit the beach during an upcoming vacation.

The people who want to lose weight for reasons such as this can be quite serious in their efforts. However, they are often looking for a quick fix and have little interest in long-term change. Short-term vanity weight loss is the name of the game.

People who fall into this category are often only interested in finding the best fat burners to speed up their crash dieting techniques. They may resort to these temporary changes in lifestyle again and again and may be prone to yo-yo dieting.

Bodybuilder cutting fat


Arnold Schwarzenegger once said bodybuilders are like sculptors, but instead of sculpting clay they sculpt their bodies. It’s a good analogy. The truth is there’s a lot more to bodybuilding than most people think. Especially at the higher levels.

The periods when bodybuilders are trying to increase their muscle mass are generally referred to as bulking cycles. During these periods, any minor gains in body fat are not a primary concern.

Bulking is primarily about piling on the clay in the correct amounts and in all the right places.

When bodybuilders want to refine their creation and make sure they are displaying it at its absolute best, they switch to a cutting cycle. This is where fat burners come in.

No matter how large and well-sculpted the muscles are, the body fat that covers them can hide the all-important contours. In a condition like this, it’s impossible to display the muscles at their best.

Cutting cycles are all about improving muscle definition. Sculptors scrape away tiny pieces of clay, a bit at a time, to improve the shape and form of their creations. Bodybuilders ditch their fat.

Obviously, bodybuilders reduce their calorie intake and switch to a diet that best supports their aims. The best bodybuilding fat burners work alongside the diet and help get the job done.

The fact that low-calorie dieting can cause the body to burn a minor amount of muscle tissue for energy alongside the fat is a big problem.

After all that hard work during in the bulking cycles, no bodybuilder relishes the idea of seeing some of their gains go down the drain. That’s why the best fat burners to use during cutting cycles contain ingredients that help take this problem away.

losing baby weight fat cutting

Women Who Gained Weight During Pregnancy

Pregnancy can be a difficult time for a woman. Morning sickness, bleeding gums, backache, and incontinence are just the tip of the iceberg. During pregnancy there’s an awful lot of hormonal changes going on that can affect women in many different ways.

Then there are the cravings. These are just the body’s way of helping “mom” to provide her baby with the specific nutrients it needs. Unfortunately, what’s good for the baby is not always so good for mom.

It’s normal for a woman to be left with some extra body fat in the post-delivery room days. Most women gain between 11.5 kg and 16 kg. Obviously, this is a situation most women want to redress.

A good fat burner can help put things right, but it’s best that new mothers don’t start dieting too soon. Certainly not sooner than six weeks after delivery. [SOURCE 1, SOURCE 2]

Women Battling a Mid-Life Weight Crisis

Menopausal weight gain is a problem many women have to endure. It’s the results of all the hormonal changes that happen within a woman’s body at this time.

One of the most interesting things about the problem is most of the fat gain is likely to occur in the abdominal area.

Unfortunately, menopausal weight gain is generally not a problem that goes away. On average, midlife women gain 1.5 pounds per year.

Even women who have previously been slim their entire lives often start using fat burners when this type of problem strikes. [SOURCE]

diet pill

People Who Want a Cheat Pill

Not everyone who buys fat burners does so with the best of reasons. Instead of looking for something that will support their efforts to lose weight, they hope to find a magic bullet that will help them get shot of their excess blubber while allowing them to go on eating whatever they want whenever they want.

Such endeavors are always destined to fail. Even the best fat burners are incapable of increasing calorie expenditure sufficiently to allow a free rein on food. There is no substitute for healthy living. Cheaters never win.

Three of the Best Fat Burners Compared

All of the following top-rated fat burners can be used for general weight loss and they’ll get the job done. However, each of them is formulated to be especially good for people who have very specific needs.

Instant Knockout is for people who train hard and need a fat burner that can help them to give that bit more. Leanbean is a fat burner for women and Clenbutrol is best for bodybuilders.

Instant Knockout – for Muscle Definition

Instant knockout is a fat burner that was originally only available to professional boxers and MMA fighters. This restriction is no longer in place. Instant Knockout is now available to all.

Notable Instant Knockout Features and Selling Points

Due to its origins and a somewhat aggressive marketing strategy that involves the pills being sold in a bottle shaped like a fist, many women think Instant Knockout is only a fat burner for men. This is not the case. Women can use it too and those who do have a lot of good things to say about it.

Although it offers a number of other benefits, Instant Knockout is primarily an energy-boosting fat burner. That’s not surprising for a product that’s intended to help turn people into lean, mean fighting machines.

Many noted fighters and trainers choose to use Instant Knockout instead of alternative fat burners and swear it’s the best.

Instant Knockout Before after photos

Apart from boasting some ingredients that are extremely good at boosting energy and burning fat, the formulation also suppresses the appetite. This allows it to provide extra support to people who find it difficult to fight their hunger.

The formulation does contain a small amount of caffeine but, unlike similar products, Instant Knockout is not a stimulant-driven supplement. Much of its energy booting capabilities come from the Vitamins B6 and B12. Both of which are popular energy drink ingredients.

Instant Knockout Benefits at a Glance

  • Powerful fat burning
  • Sustainable energy
  • Appetite suppression
  • Erases fat from stubborn areas

Instant Knockout is easily one of the best fat burners for anyone who is involved in sports. It’s equally good for people who like to train hard. Anyone who has Instant Knockout in their corner is unlikely to need a pre-workout supplement.

Leanbean – Fat Burner for Women

It’s easy to bang a pink label on a bottle and say it contains diet pills made especially for women. Unfortunately, the promise is generally a lie. There are no such deceptions involved with Leanbean. It’s the real deal.

LeanBean female diet pills

Women who wish to lose weight do not ride in the same boat as men who need to lose weight. They have it harder so it makes sense that they need a fat burner that works harder too.

Women have stronger appetites than men do. They are also more likely to comfort eat. That’s why Leanbean contains more powerful hunger-suppressing ingredients than any other fat burner on the market. Needless to say, these are paired with some incredibly good fat burning ingredients.

LeanBean real before and after photos

The formulation also contains ingredients that help regulate female hormone levels. Many women gain weight during menstruation. Often up to five pounds. Then, by the time that problem has gone away, they are likely to fall victim to menopausal weight gain. In both cases, it’s their hormones that are to blame. It’s good that Leanbean has the ability to help in such an overlooked area.

Leanbean Benefits at a Glance

  • Burns fat
  • Boosts energy
  • Powerful hunger Suppression
  • Subdues urges for sugar and carbs
  • Provides hormone support

Leanbean is easily one of the best fat burners for women. It’s been carefully designed to give them all the extra support they need. However, there is no reason why men cannot use it too. In fact, it could prove to be a very good ally for any man who has unusually strong hunger urges.

CrazyBulk Clenbutrol – for Bodybuilders

CrazyBulk is a company that specializes in producing safe steroid alternatives.

Clenbutrol is its alternative to Clenbuterol. It’s a little different from the company’s other products because Clenbuterol is not a steroid. It’s a fat burning drug. However, bodybuilders often stack it with their steroids during cutting cycles.

Clenbutrol for fat cutting cycles

Mimicking the name was easy. The company just removed a letter “e” from Clenbuterol. Matching the drug’s power must have been a lot harder because it’s an extremely powerful fat burner. It’s also dangerous so there has always been a need for a safe alternative.

Fortunately, CrazyBulk knows its stuff. Clenbutrol matches the drug’s power, but the formulation of safe ingredients it contains does not cause side effects. Many people who have used both options are quick to say CrazyBulk’s product works best.

Clenbutrol for cutting fat


One of the best things about CrazyBulk Clenbuterol is its ability to burn fat while supporting increases in muscle mass. The formulation also supports a better workout by boosting stamina and endurance and improving blood flow to the muscles.

Clenbutrol Benefits at a Glance

  • Burns fat
  • Boost performance
  • Preserves muscle mass
  • Improves muscle to fat ratio
  • Enhances endurance and stamina

Although CrazyBulk Clenbutrol is easily one of the best fat burners for cutting cycles, its ability to torch through body fat could also be used for more general weight loss needs. It may be an especially good option for anyone who has been losing weight and hit a plateau.

Read Full Review  |  Visit Website

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Burn XT Review – Thermogenic Fat Burner from Jacked Factory Fri, 08 Mar 2019 12:15:25 +0000 Burn XT Review Some thermogenic fat burners are aimed at normal people wish to lose weight. Others are intended for bodybuilders and the more athletically inclined. Burn XT falls into the latter category. Burn XT [Read More]

The post Burn XT Review – Thermogenic Fat Burner from Jacked Factory appeared first on Hypertrophia.

Burn XT Review

Some thermogenic fat burners are aimed at normal people wish to lose weight. Others are intended for bodybuilders and the more athletically inclined. Burn XT falls into the latter category.

Burn XT is one of a number of sports supplements being marketed by a company called Jacked Factory. It’s based in New York and caters solely for the American and Canadian market.

Jacked Factory describes Burn XT as a “cutting-edge thermogenic fat burner for men and women” and states it provides an effective dose of the most powerful fat burning ingredients available.

To be fair, the formulation does include some damned good fat burners and the inclusion rates look okay. However, Jacked Factory has been a bit heavy-handed with the caffeine.

Not surprisingly a number of customers have left reviews complaining about side effects. Some customers also state Burn XT does not work, so the cutting-edge formula may not be so sharp after all.

Editors Tip - We review and rate hundreds of fat burners - which fat burner is highest rated and most popular according to customers. The top choice for 2019 - Click to find out

What Are the Alleged Benefits?

  • Suppresses the appetite
  • Boosts the metabolism
  • Increases fat burning
  • Preserves muscle mas
  • Burns more calories
  • Provides energy
  • No artificial dyes, fillers, or preservatives
  • Manufactured in the USA in a cGMP certified facility
  • Suitable for vegetarians

Burn XT thermogenic fat burner

So What Does All This Mean?

Burn XT works in a similar way to all the other thermogenic fat burners on the market, though most of the other options don’t contain nearly so much caffeine.

If it successfully suppresses hunger it will help people to eat less. As long as they are eating the right kind of foods the reduction in volume should cause a calorie shortage. When the body lacks calories it starts burning fat.

Burn XT is also designed to boost the metabolism. The metabolism takes energy from food and puts it to work. Boosting the metabolism causes an increased demand for calories. If the calories are not there the body has to burn more fat.

The formulation also contains ingredients that make the body temperature a little warmer. This causes the body to lose extra energy as heat. Its ability to do this makes Burn XT a thermogenic fat burner as well.

Sometimes the calorie shortage that is necessary for burning fat also causes a reduction in muscle mass. Nobody wants this. Especially not bodybuilders and athletes. For this reason, some supplements contain ingredients that help prevent this loss.

what is in Burn XT

Burn XT Ingredient Profile and Blend Evaluation

A two-capsule dose provides:

  • Acetyl-L-Carnitine – 700 mg
  • Green Tea Extract – 450 mg
  • Caffeine Anhydrous – 270 mg
  • Capsimax – 50 mg
  • Bioperine – 5 mg


An amino acid that supports muscle growth and helps pull energy into the cells. It’s often added to bodybuilding supplements because it can speed up post-workout recovery rates and prevent muscle degradation. [SOURCE 1, SOURCE 2]

Green tea fat burner

Green Tea Extract

It’s not a surprise to see green tea included in the mix. Apart from being one of the most popular diet pill ingredients in the world it’s also one of the best. Researchers have proven its value again and again and the results of one study show it can increase energy expenditure and fat oxidation for up to 24 hours. [SOURCE]

Caffeine Anhydrous

Caffeine is another commonly-used diet pill ingredient. It’s also often overused. It’s abilities as a stimulant allow it to be very effective for boosting mental focus and accelerating the metabolism. Needless to say, it boosts energy too.

When used in moderation, most people can enjoy the benefits of caffeine without any unpleasant repercussions. Burn XT provides 270 mg per dose. That’s a lot and the anhydrous form of caffeine is absorbed fast so the body is going to get a quick hit that could cause jitters, headaches, and other side effects.

To put things into perspective, taking two capsules will provide a dose of caffeine similar to that provided by three cups of coffee. [SOURCE 1, SOURCE 2, SOURCE 3]



Capsimax is a proprietary blend of capsicum extract. Capsicum is a good ingredient that has proven value as an appetite suppressant, a metabolism booster, and a thermogenic fat burner. It’s actually one of the most powerful weight loss ingredients available.

The problem is, most capsicum extracts are hard on the stomach. Capsimax is not. It uses a special bead technology that allows it to be easy on the digestive organs while also delivering maximum power. [SOURCE 1, SOURCE 2, SOURCE 3]


A patented black pepper extract that provided piperine. Black pepper extracts are used in many different types of supplements because piperine aids ingredient absorption. [SOURCE 1, SOURCE 2]

How to Use Burn XT

The normal dose is two capsules first thing each morning. These should be taken with a glass of water. If desired, it’s permissible to take a further two capsules five to six hours later.

However, new users are warned to begin with a dose of no more than one capsule per day. This makes it possible to check for tolerance issues. If none come to light, Jacked Factory says it’s possible to go full steam ahead and take the full dose from day three onward.

Burn XT Customer Comments

Although there are a lot of good reviews there are also people who are saying the product failed to meet their requirements. There are many reports of side effects as well.

A few average customer reviews read:

“I like Burn XT. It always gives me a ton of energy to put into my morning workout. I think I may have lost a couple of pounds from my waist as well so everything is good.”

“These pills are a waste of money they don’t help with fat burning at all. All they do is give you a banging headache and leave you feeling half dead for the rest of the day.”

“Three weeks ago I began going to the gym and eating a low-energy diet. I also began using Burn XT. So far, I’ve managed to lose 9lbs and my energy levels are through the roof. I’ve still got a way to go yet but I’m confident the pills will help me get there.”

“I’m not really sure if these pills work or not. I am eating less, but that’s because they get me feeling so ill. They do give you an initial energy buzz, but it’s followed by a crash that makes you want to crawl away and sleep. Other people may have more luck with this product, but it’s not for me.”

Reported Side Effects

Although some people seem to be able to use Burn XT without issue, others report experiencing a range of unpleasant side effects.

Reported side effects include:

  • Headaches
  • Nausea
  • Vomiting
  • Anxiety
  • Jitters
  • Drowsiness

All of the reported side effects are the same as the ones people normally experience when they consume too much caffeine. That includes feeling drowsy.

After an initial energy boost, high doses of caffeine can result in a phenomenon known as a “caffeine crash”.

Extreme tiredness is one of the main symptoms of a caffeine crash. It can also interfere with concentration, cause irritability, and hit you with an overpowering desire to sleep. [SOURCE]

Although the warning on the back of the bottle is easy to miss, Jacked Factory suggests all users ask for a doctor’s opinion prior to using Burn XT. This is very good advice.

Where to Buy Burn XT

Unless you don’t live in the US or Canada, you probably won’t be able to buy Burn XT at all. Jacked Factory does not offer shipping options to addresses located outside North America.

However, presuming your geographical location is right you have the option of buying Burn XT from the Jacked Factory website and via

As far as the price goes, Burn XT initially appears pretty cheap. You can normally buy a bottle of burn for around USD $30. The problem is, if you use two doses a day, a bottle will only last for a couple of weeks. If you are seriously thinking of using this product you may want to bear that in mind.


Jacked Factory promises customers a 30-day money back guarantee, but the Terms and Conditions page on the company website suggests refunds are only available for products that are unused.

Any refunds issued are less the cost of shipping and Jacked Factory also subtracts an unspecified handling charge.

Is Burn XT Worth Buying?

Burn XT is a supplement that offers customers a mix of good and bad. The formulation contains green tea and Capsimax. Both are excellent fat burners so that’s good. It also contains a large dose of caffeine. That could give many people a significant energy boost, which is good, but it could also cause side effects and that is undeniably bad.

The fact that some customers say the product worked well for them is good. Unfortunately, a lot of customers report experiencing side effects that could easily be attributed to caffeine overload. That, of course, is bad.

There are also some doubts about the value of the money back guarantee and the shipping options are severely limited. Neither of these things is good. All things considered, Burn XT does not compare well to some of the other options available.

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Evlution LeanMode Review – Stimulant Free Fat Burner Mon, 04 Mar 2019 12:25:58 +0000 Evlution LeanMode Review LeanMode is a stimulant free fat burner developed and distributed by Evlution Nutrition. The company is based in Florida and all its products are manufactured in FDA registered facilities in the USA. [Read More]

The post Evlution LeanMode Review – Stimulant Free Fat Burner appeared first on Hypertrophia.

Evlution LeanMode Review

LeanMode is a stimulant free fat burner developed and distributed by Evlution Nutrition. The company is based in Florida and all its products are manufactured in FDA registered facilities in the USA.

Evlution Nutrition was founded in 2012 by retired BMX pro, Mike Spinner. The company launched its first product the following year and presently boasts a wide range of health and fitness supplements that includes amino acids, testosterone boosters, and pump enhancers.

The thing to know about LeanMode is there are two versions. One is a powder and it comes in a tub. The other is a capsule version and Evlution Nutrition sell it by the bottle.

Although the powder and capsules bear the same name and contain exactly the same ingredients, they cannot really be considered the same product. The inclusion rates are completely different.

The powder contains double the amount of some ingredients and significantly less of others. Due to the staggering differences in inclusion rates, the potential benefits and side effects will not be the same. Each one will need to be evaluated separately.

This is a review of LeanMode capsules. The observations and inclusions presented cannot be seen as being equally applicable to LeanMode powder.

Editors Tip - We review and rate hundreds of fat burners - which fat burner is highest rated and most popular according to customers. The top choice for 2019 - Click to find out

What Are the LeanMode Benefits?

According to Evlution Nutrition customers who combine use of the pills with proper diet and exercise can expect additional support in six areas:

  • Appetite control
  • Metabolism
  • Weight management
  • body composition
  • Energy
  • Antioxidant levels

LeanMode stim free

So What Does All This Mean?

Any attempt to lose weight presents certain problems. As with any other diet pill on the market, LeanMode exists to help make those problems go away.

The first problem dieters face is hunger. That one is a biggie. Any dieter who allows hunger to control them is not going to get far.

Unfortunately, hunger is a very distracting sensation. Resisting the urge to appease it can be a tortuous experience. That’s why so many dieters give in, give up, and get nowhere.

If LeanMode can provide the necessary appetite control, weight loss will become easier.

Overcoming hunger is only half the battle. Sticking to an energy-restricted diet is a great way to force your body to burn fat. However, the same calorie deficit that enables this also causes fatigue.

Most diet pills combat diet-related fatigue by providing caffeine and/or other stimulants. LeanMode is a stimulant-free fat burner so it’s going to have to provide energy in another way.

Apart from (hopefully) combating these two negative aspects of dieting, LeanMode is also designed to provide additional benefits.

The main one is a faster metabolism. A faster metabolism burns more calories. That can be a big help to anyone who is trying to lose weight.

Evlution Nutrition doesn’t explain what it means by “body composition”. It may suggest the company believes the formulation may improve muscle mass.

Nor does Evlution Nutrition mention why antioxidant support is worthy of mention. In fact, the company doesn’t provide much information about LeanMode at all.

However, antioxidants boost the immune system and help protect the body from disease. So, if the capsules are providing them, at least it’s a good thing.

What is in Leanmode

LeanMode Ingredient Profile and Blend Evaluation

Each (3 capsule) dose of LeanMode provides:

  • Garcinia Cambogia – 500 mg
  • Green Coffee Bean Extract – 500 mg
  • Green Tea Extract – 250 mg
  • Acetyl L-Carnitine – 500 mg
  • Conjugated Linoleic Acid (CLA)- 500 mg

Garcinia Cambogia

Garcinia cambogia is a tropical fruit. The rind of the fruit contains hydroxycitric acid (HCA). This is the all-important chemical that puts much of the “super” in this popular superfruit.

A lot of people believe the ingredient only has value as an appetite suppressant. This is not the case. The HCA provided by garcinia cambogia extracts also prevents and reduces abdominal fat accumulation [SOURCE]

Green Coffee Bean Extract

Green coffee beans contain chlorogenic acid. Roasted coffee beans don’t because the heat from the roasting process destroys it.

Chlorogenic acid is an antioxidant. It also regulates blood glucose levels and inhibits the absorption of dietary fats. This versatile chemical is also associated with numerous other health benefits. Furthermore, research shows it has the potential to reduce body fat. [SOURCE 1, SOURCE 2]

Green tea in fat burners

Green Tea Extract

Green tea is another ingredient that is rich in antioxidants. In fact, it has dibs at being the most healthy weight loss ingredient in the world. Green tea supports weight loss by increasing calorie expenditure and thermogenesis.

Lots of studies support the use of green tea for fat loss. One clinical trial is particularly interesting because it suggests the benefits may last for 24 hours. [SOURCE 1, SOURCE 2]

Acetyl L-Carnitine

An amino acid that helps provide the body with energy. Not surprisingly, Acetyl L-Carnitine is often used as a performance booster in sports supplements and pre-workout formulations.

In addition to its other merits, Acetyl L-Carnitine also supports faster recovery after exercise. That’s one of the reasons it’s often added to bodybuilding supplements. The other one is it protects against muscle loss. [SOURCE 1, SOURCE 2]


Conjugated Linoleic Acid (CLA)

CLA is a fatty acid that’s naturally-occurring in beef and dairy products. It’s not one of the most potent fat burners available, but researchers have ascertained it’s value as a weight loss aid. [SOURCE]

How to Use Evlution Nutrition LeanMode

Only two doses are required per day. That’s three capsules 30 to 60 minutes before breakfast and a further three capsules 30 to 60 minutes before dinner.

LeanMode Customer Comments

Some customers say the product is a winner, but others say no go.

A few randomly-chosen customer comments read:

“This is working well for me. I’m amazed at how thin I’m looking after just 8 weeks..”

“Maybe it’s my metabolism or maybe I’ve been conned. All I know is these pills are doing zilch for me.”

“I’ve been taking this product for 9 weeks and watching what I eat. So far I’ve lost 17lbs and am content the pills are doing their job.”

“My idea was to use this in place of my usual fat burner. I thought it may work better. My gym routine is the same and my diet has not changed. I was losing weight slowly before. Since the switch, I’ve gained a few pounds back. It’s a garbage product.” 

“My appetite is not much different, but I do appear to be losing a little weight. It’s a slow process but I’ve started going swimming a few times a week and I’m sure that helps too.”

“Wow! six pills a day! That’s all it takes. Just six little, pills and you can feel the disappointment too. Try it you’ll see. Better still don’t try this crap. Buy something else instead. You may have better luck. LeanMode doesn’t work.”

Reported Side Effects

No side effects have been reported but LeanMode is not intended for anyone who has pre-existing medical problems. Nor is it suitable for women who are pregnant, nursing, or hoping to become pregnant.

Evlution Nutrition says the product is unsuitable for under 18s as well.

Cutting to the chase, what the company is trying to say is, unless your health is good, LeanMode isn’t for you.

Where to Buy LeanMode

As with all Evlution Nutrition products, you can buy LeanMode via the company website. Many independent online stores have the product as well. Buying via GNC, Walmart, and Amazon is also an option.

There are three packs sizes, including a 10 serving trial size. However, the 30-serving bottle appears to be the most popular option. In fact, it’s the only size available via some suppliers.

The price for a 30 serving bottle is around $20 if you buy directly from the official site (price correct at the time of this review). It can be a little more or less when purchasing via other suppliers.

LeanMode is not one of the more expensive fat burners on the market. However, it’s not as cheap as it may appear. Most competing products are sold in bottles that provide a 30 day supply of pills. Thirty servings of LeanMode is only a 15-day supply because two servings are required per day. Be aware of that before going all googly-eyed over the price.


Evlution Nutrition does not provide a money back guarantee. The company makes that very clear via its returns policy which states in no uncertain terms: “ALL SALES ARE FINAL”.

It may bend the rules a little for items that have been damaged in transit, but that’s the only exception. So if you buy LeanMode and then find it doesn’t work you will have to chalk it up to experience.

Is Evlution Nutrition LeanMode Worth Buying?

The ingredient formulation looks good on paper, but LeanMode is not one of the better fat burning options available. Granted, it beats a lot of competing products on price, but it’s unlikely to beat the better ones on results.

Although plenty of customers say it works, many say that it does not. Cheap or not, that’s a problem for any product that is not backed by a guarantee.

So, how can a product that contains good ingredients possibly not work? There could be many reasons for this. The most obvious one is a failure to use it in association with a calorie-restricted diet. That’s a failing that can scupper any diet though—with or without supplementary support.

In the case of LeanMode, it could be due to a design flaw. The pills are designed to be taken with breakfast and dinner. That’s a long period between the two doses. The effects of the product are likely to be weak or non-existent during the middle of the day.

Then again, it could be the ingredient quality is not as good as it should be. LeanMode is a little cheaper than many other options. There may have been some corner cutting along the way.

It’s also worth noting the fact that, when it comes to appetite suppression, garcinia cambogia is pretty much going it alone. Hunger is a diet killer, so that could be the problem as well.

The bottom line is, LeanMode seems to work for some people, but not for others and it has no guarantee. That’s makes it a gamble. The odds of success are much better with some of the other options available.

The post Evlution LeanMode Review – Stimulant Free Fat Burner appeared first on Hypertrophia.

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What Food Will Help to Increase Testosterone Levels Fri, 22 Feb 2019 16:58:24 +0000 What Food Increases Testosterone Levels   You could opt to go for a supplement that increases testosterone levels, or you could do it with food. Then again, you could go the whole hog and try [Read More]

The post What Food Will Help to Increase Testosterone Levels appeared first on Hypertrophia.

testosterone boosting foods

What Food Increases Testosterone Levels  

You could opt to go for a supplement that increases testosterone levels, or you could do it with food. Then again, you could go the whole hog and try a combination of the two. The way you choose to boost your testosterone is entirely up to you.

Choosing a testosterone boosting supplement is easy. The label on the bottle will let you know in no uncertain terms what the supplement is meant to do.

Knowing what food increases testosterone levels is much harder. If it comes in a can or a packet, the nutritional information will let you know some of the main nutrients the food provides. If you are buying it from a fruit and veg store, a fishmonger, a butcher, or some other place that sells fresh food, there will be no information at all.

Even when the label does tell you a food is high in protein or contains X amount of zinc or Vitamin B that won’t help a lot. Try looking for canned goods sold with the promise of boosted testosterone levels and you won’t have much luck. That’s not what the average person is looking for when they head to the shops for a can of beans.

As bodybuilders, we have more exacting needs when it comes to choosing the way we get our nutrition. We do look at things like the protein and fat content and if a food is going to boost our testosterone levels we want to know.

A lot of food has this ability. The list below shows some of the options available to us, but it’s best considered a starting point. When it comes to testosterone boosting food, when you look into it you could find you are spoiled for choice.

10 Testosterone Boosting Foods You Should Try

1. Oysters

Oysters are famous for their alleged abilities as an aphrodisiac. This being the case, perhaps it is not so surprising that oyster consumption also boosts production of the male sex hormone. But why can this be?

Although there could also be other unknown factors involved, oysters are known to be incredibly good sources of zinc. In fact, a single serving of six oysters can provide 32 mg of zinc. That’s close to a third of the RDA for a man.

The relationship between zinc and testosterone production is well known. It’s also well studied. After six months of supplementing with zinc, the elderly men who took part in one clinical trial almost doubled their levels of serum testosterone.

The same research team also conducted a 20-week study on younger men. This time they restricted the amount of zinc the men consumed each day. The restriction caused a significant decrease in serum testosterone concentrations.

Eating oysters may be an expensive way to support increases in your testosterone levels, but it should work. [SOURCE

does ginseng increase testosterone

2. Ginseng

Ginseng is an adaptogen herb that has a long history of use in traditional Chinese medicine. It’s used for promoting good health as well as treating a variety of ailments. Ginseng also has a longstanding reputation as an aphrodisiac.

Research suggests consuming ginseng may produce respectable increases in testosterone. Some scientists have speculated the adaptogenic properties of ginseng may be due to the way it affects the hypothalamic–pituitary–adrenal axis and elevates plasma corticotropin and corticosteroids levels. Who cares about all the geek talk? The important thing to know is ginseng appears to be good stuff. [SOURCE 1, SOURCE 2]

The problem is, fresh ginseng can be hard to obtain. So although it’s a food that can produce good increases in testosterone you may have to compromise.

If you are lucky enough to live near health food shop that sells ginseng leaves, you could try adding some leaves to a salad. Alternatively, you could try drinking ginseng tea. As a final resort, you may have to make do with some ginseng tablets.

3. Beefsteak

Beef is also a food that increases testosterone levels, but if you decide to go for a steak try to keep it lean. The fat beef provides is the saturated kind, so it’s not good for your waistline or your health.

So, what is it about beef that makes it such a good food for producing increases in testosterone levels? As with many other testosterone boosting foods, it all boils down to the amount of zinc it contains. A three-ounce steak (braised) provides around 7 mg.

Let’s not forget steak is a good source of protein as well. When you eat a serving of steak, all that zinc helps push up your testosterone levels, creating a superior anabolic environment. Then the protein the steak provides gives the muscles the amino acids they need for muscle building.

Does spinach boost testosterone?

4. Spinach

Ugg-ug-ug-ug… It seems Popeye was onto something when he used spinach to get his muscles pumped up and ready to go.

Does spinach boost testosterone? You betcha. Although it’s not a particularly potent source, it contains zinc. It’s got some magnesium too and that’s a testosterone booster as well.[SOURCE]

However, don’t go selling it short, spinach does a lot more for your muscles than you may think. For one thing, it’s a good source of nitrates. This allows it to boost nitric oxide and improve blood flow to the muscles. [SOURCE]

In addition to all of the other good things spinach does for your muscles, it provides a powerful plant steroid called phytoecdysteroids. It’s good for muscle growth but does not present the side effects anabolic steroids do. [SOURCE]

So, if you want to take a leaf out of Popeye’s book and be strong to the finish, maybe you should start eating your spinach.

5. Tuna

If you want to see some respectable increases in your testosterone levels, tuna is an ideal food to help. It’s a good source of Vitamin D. Even if you do things the quickest and easiest way and chow down on tuna from a can, three ounces will provide around 50 percent of the RDA.

Research shows supplementing with Vitamin D can have a very beneficial effect on testosterone levels. [SOURCE]

Forget the pills though. Tuna is better because it’s a good source of protein too.

To help put things into perspective, many people are Vitamin D deficient. For starters, it’s a fat-soluble vitamin. That means your body can’t store it like it does with water-soluble vitamins. You need to top-up on Vitamin D often, but a lot of people’s diets don’t provide enough.

Your body can make it’s own Vitamin D. All you need to do to make it happen is get some sunshine on your skin. Cloudy days can really screw that up. On sunny days, sunscreen can ruin things as well and most people use it these days. If you are Vitamin D deficient Tuna can help set things straight.

6. Ginger

Whether you want to be a king in the gym or a bedroom ninja, ginger will see you right. People have been taking advantage of its many medicinal properties for centuries. So if you thought it only had value in the kitchen, shame on you.

Research shows ginger enhances testosterone production and works particularly well in conditions of oxidative stress. The only downside is, researchers are still trying to figure out how it works. [SOURCE]

If you are looking for a quick way to spice up your life with a little ginger, the easiest thing may be to drink ginger tea. Ginger cake will do it too, but it’s not the best idea. Apart from the increases in testosterone levels, that sort of food may cause increases in waist circumference too.

7. Pineapple

Believe it or not, pineapple is also a food that increases testosterone levels. Its succulent yellow flesh provides an enzyme called bromelain that’s very good for boosting testosterone in a natural way.

Bromelain is present in many other fruits as well including bananas and avocados, but pineapples are a particularly good source.

As you may or may not be aware, when you exercise hard it brings testosterone levels down. For this reason, when researchers at the University of Tasmania wanted to explore the way bromelain effects testosterone their study group consisted of 15 trained cyclists. All of them had to cycle 100 km per day.

The researchers gave some of the cyclists daily does of bromelain and the rest got a placebo. After six days of this treatment, the placebo group showed a significant drop in testosterone. The drop was less pronounced in the bromelain group. This suggests the enzyme was boosting testosterone production.

Not surprisingly, the members of the bromelain group reported less feelings of fatigue [SOURCE 1, SOURCE 2]

bulking up with eggs

8. Eggs

On a serious quest to find food that increases testosterone but want to do it on the cheap? No worries. Shell out on a few boxes of eggs. They are cheap and nutritious and the yolk delivers a helping of that “sunshine vitamin”, Vitamin D.

Some bodybuilders say four eggs a day works best, others say they get good results with three. However, the way this cheap and versatile food increases testosterone levels may not just be down to Vitamin D.

As you are no doubt aware, eggs also contain cholesterol. Okay, cholesterol has a bad rep, but the truth is your body needs it to complete a number of biological processes. One of them is making Vitamin D when the sunlight hits your skin. Additionally, your body needs cholesterol to manufacture testosterone and other important hormones. [SOURCE]

Obviously, it may not be smart to start eating eggs day in and day out. However, nor is there a need to be chicken about taking advantage of this highly nutritious food. Eating a few extra eggs in moderation could do wonders for your testosterone levels. Eggs are also an excellent source of protein and that’s good for making your muscles grow.

9. Mung Beans

Mung beans are yet another food that increases testosterone levels. These little, green nutritional wonders are also a very good option for vegans and vegetarians.

Apart from being a good source of the testosterone boosting minerals zinc and magnesium, mung beans also provide many other important vitamins and minerals. They are high in protein as well, so they are a good muscle-building food.

Need a further reason to add some mung beans to your diet? Here’s one: they are a good source of antioxidants. That means they can help rid your body of free radical toxins and protect you from disease.

If you are new to mung beans, the other thing to know is there are two types you can buy—sprouted and unsprouted. I suggest you go for the sprouted type.

Unsprouted mung beans contain higher levels of phytic acid. It’s an anti-nutrient. That means it reduces the absorption of minerals, including the zinc and magnesium you want.

Apart from containing less phytic acid, sprouted mung beans provide more vitamins and amino acids than unsprouted ones do and are also lower in calories. [SOURCE]

Beetroot increases testosterone

10. Beetroot

If you already have a knowledge of bodybuilding nutrition, you will probably be aware beetroot boosts nitric oxide. In so doing, it improves blood flow to the muscles helping you to train longer and heal faster. Additionally, it can help you enjoy a better pump.

However, beetroot is doubly good for your muscles because it’s also a food that increases your testosterone levels. Not many people know that, but it’s true.

Beetroot’s power as an NO booster is due to its high nitrate content. Its ability to boost testosterone is due to its ability to provide boron.

Apart from boosting testosterone, boron does a lot of other good things for the body. For one thing, it helps give you strong bones by aiding the absorption of magnesium. It’s also known to be good for increasing levels of Vitamin D. [SOURCE 1, SOURCE 2]

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What Foods are Good for Bulking Up and Gaining Muscle Mass Tue, 12 Feb 2019 16:43:35 +0000 Last updated on October 7th, 2019 Foods for Bulking Up and Gaining Muscle Mass Do you know what foods are good for bulking you up? If you do, you probably won’t need to read any [Read More]

The post What Foods are Good for Bulking Up and Gaining Muscle Mass appeared first on Hypertrophia.

Last updated on October 7th, 2019

Foods for bulking

Foods for Bulking Up and Gaining Muscle Mass

Do you know what foods are good for bulking you up? If you do, you probably won’t need to read any further. Having said that, my list of ten muscle-building foods may give you a few ideas you would not normally consider.

When I’m on a quest to gain muscle mass, I eat the foods that can help me the most and anything is fair game—even horses.

That doesn’t mean I don’t consider the vegetarian-friendly sources of protein. There can be a life without meat and there are some very good plant-based proteins out there.

It’s not good to rely on meat all the time. Eating too much of it too often is not healthy. That’s why I like to mix things up a bit and eat plenty of plant-based proteins too. Apart from anything else, it adds a little variety to my diet and keeps life interesting.

Read on and I’ll share with you some of my top foods for bulking up and gaining good, high-quality muscle mass.

1. Steak

When it comes to foods that are good for bulking up, steak is an obvious choice. Every 100 g of steak you eat will provide you with around 25g of protein and, as with all red meats, it will be a complete protein.

Complete proteins provide all the amino acids your muscles require for growth. Steak takes a little longer to digest than some of the other foods that are good for gaining muscle mass. It can also be higher in fat but, as a “muscle food”, steak is one of the best.

Apart from being high in protein, steak is also a good source of iron. Iron is one of the nutrients your body needs for manufacturing hemoglobin.

The red blood cells need hemoglobin to carry oxygen around the body. This may not sound important, but it is. Your muscles need oxygen and the harder you work them the more they need. So, by providing the iron your body needs to produce hemoglobin, steak helps you to workout with greater intensity. [SOURCE 1, SOURCE 2]

Turkey for bulking up

2 Turkey Breast

Turkey is also one of the best high-protein foods for bulking you up and increasing muscle mass. All turkey meat is good, but the breast is the best because it’s incredibly lean. In fact, it’s normally only around two percent fat and a 100 g serving will give you up to 30 g of protein.

Turkey breast is also very low in calories. That means you don’t need to worry about gaining a lot of extra body fat alongside your improvements in muscle mass.

As a muscle building food, turkey breast ticks all the right boxes because it helps with bulking up while keeping you lean.

However, although the breast is good, the skin that covers it is not. If you eat the skin you will be giving yourself a lot of unnecessary fat. You will also risk pushing up your cholesterol level. So discard the skin and boil the meat instead of roasting or frying.

3. Tofu

Okay, we’ve already got two of the best foods for bulking up out of the way and both of them were meats. This seems like a good time to start talking tofu.

Eating tofu is a very good way to boost your protein intake and don’t go thinking it’s not a complete protein. Apart from being one of the best vegan-friendly proteins, tofu has all the amino acids included.

If you’re not a vegetarian or vegan, don’t dismiss this nutritional powerhouse out of hand. A typical serving of tofu is around eight percent protein and it does not contain any cholesterol at all. It does provide reasonable amounts of iron, magnesium, and calcium though.

If you can’t remember why iron is important, skip back to the section on steak. If you don’t know why magnesium and calcium are important I’ll tell you. Both minerals have the ability to boost natural testosterone production. [SOURCE 1, SOURCE 2]

4. Tuna

No list of foods that are good for bulking up would be complete if it didn’t have tuna. It’s high in protein and very low in fat. Even if you forgo fresh tuna steaks and go for the canned variety instead, a 3-ounce serving of tuna that has been canned with water provides roughly 20 g of protein.

Lots of bodybuilders swear by canned tuna and it has the advantage of being very easy to prepare. All you need to do is open the tin, drain off the water, and you are good to go. It goes great with a salad and can make a quick and nutritious sandwich. Alternatively, you can combine it with sweetcorn and low-cal mayonnaise and serve it on top of a baked potato.

The other good thing about tuna is it provides omega-3 fatty acids. Research suggests Omega-3 fatty acids can help prevent the decline of muscle mass and strength that is often a normal part of aging. So, apart from building muscle, tuna may also help you hang on to it for longer. [SOURCE]

Beans on Toast for muscle mass

5. Beans on Toast

The problem with baked beans is, although they are a good source of protein, the beans are not a complete protein. However, a slice or two of bread contains the amino acids the beans lack. That means a serving of beans on toast can serve all your muscles’ protein needs.

If you can, it’s best to use wholemeal bread for the toast instead of white. Wholemeal bread is higher in fiber and a good source of complex carbohydrate. Choosing wholemeal bread to accompany your baked beans will make the meal better for providing ongoing energy.

Due to it’s higher fiber content, wholemeal bread is also more filling. Eating it should help you avoid the urge to snack in between meals. If you want a good vegetarian-friendly alternative to steak, beans on toast fits the bill.

6. Cottage Cheese

Cottage cheese is another good vegetarian-friendly source of protein. It also provides a reasonable dose of testosterone-boosting calcium. It’s a good food choice for anyone who is busy bulking up and it also has the benefit of being a low-fat protein option.

Like all dairy proteins, cottage cheese is a complete protein so there is no need to worry about a lack of amino acids.

Additionally, this lumpy-looking cheese curd provides a hefty dose of selenium. If you don’t know why that’s good, don’t worry, I do and I’m willing to share the information.

Selenium is a vital mineral and antioxidant that helps protect the body from oxidative stress. Rigorous training causes oxidative stress, that’s why the selenium content of cottage cheese is worth mentioning. [SOURCE 1, SOURCE 2]

Cottage cheese is also a versatile food option. You can have it on toast at breakfast time or with a baked potato at lunch. It also works well with a salad and is a healthy low-fat sandwich filler you can enjoy any time of the day.

Need a good food to help get you gaining some serious muscle mass? Squeeze some cottage cheese into your day.

7. Milk

When it comes to dairy protein, milk is king. Cheeses and yogurts are made from milk. It’s the primary source of their protein-packing power. Milk is also probably the only real food you serve in a glass.

Food? Milk? How can this be so? Apart from being a complete protein, milk also provides all the other nutrients your body needs. It’s got the lot. If you wanted to you could live on milk. That makes it a “complete food“.

The chances are I don’t need to tell you that, when it comes to bulking up, this dairy king of foods is as good as it gets. Milk has always been one of the main go-to bodybuilding proteins.

Milk is also a muscle-builder that keeps you looking lean and mean by helping your body to burn fat. That’s not just me saying that. It’s the men in white coats over at the University of Tennessee.

They ran some clinical trials and discovered milk’s rich calcium content allows it to help you lose fat from your trunk region. [SOURCE]

bulking up with eggs

8. Eggs

Do you know what works incredibly well alongside milk? Eggs. Of course, they are also a good food for bulking you up when you eat them alone, but they make a kick-ass combination too.

Both are complete proteins that are easily assimilated and get to work fast. Bodybuilders have been using milk and egg protein shakes for years.

However, you may have heard the scare stories that mixing these two proteins is a dangerous thing to do. Don’t worry, it’s not. It’s only dangerous if you use raw eggs to make your shake. Doing so is unhealthy because there could be implications with bacteria. If you make your shake with boiled eggs everything is safe as houses.

Apart from their other virtues, eggs are a damn good source of choline. Two eggs can provide up to 300 mg.

Choline is a precursor to the neurotransmitter Acetylcholine. That’s interesting because research suggests acetylcholine precursors of this nature can boost human growth hormone (HGH) production. [SOURCE]

I’m sure I don’t need to explain why that’s good. We’re talking growth here and growth is what gaining muscle is all about.

9. Beetroot

If you are surprised to see beetroot on a list of foods that are good for bulking you up, don’t be. These little, red wonders are good stuff. Okay, they turn your pee pink, but nothing is perfect and there’s nothing wrong with adding a little colour to your life every once in a while.

Beetroot is high in nitrate. That allows it to function as a natural NO (nitric acid) booster. Many supplements contain ingredients chosen for their ability to boost NO because higher levels of NO relax the walls of the blood vessels and, in so doing, increase blood flow to the muscles.

The blood has the job of providing the muscles with the nutrients they need to grow. By increasing nutrient flow to the muscles, beetroot speeds up recovery times and helps your muscles to grow. [SOURCE]

10. Horse Meat

Yeah, I know. I’m a terrible man. It’s not cool to suggest you should eat the flesh of dead horses. But how does that taboo work anyway? Unless you are a vegetarian, eating the flesh of dead cows is a socially acceptable practice. Fluffy white sheep too.

Most animals are seen as fair game, why are horses supposed to be different? Personally, I blame TV shows like Champion the Wonder Horse and The Black Stallion.

However, even if you can get past the taboo, taking advantage of this excellent source of protein may not be an option. In many countries, horse meat is not easy to obtain. In others, all it takes is a trip down to the local supermarket.

If you can get it though, horse meat is a really good food for bulking you up. Apart from being high in protein, it contains around 50 percent less fat than beef does and twice as much iron.

As for the taste, it’s pretty good and, where horse meat is available, there may be smoked options too. I can’t say I care too much for smoked horse meat, but many horse eaters love it.

The post What Foods are Good for Bulking Up and Gaining Muscle Mass appeared first on Hypertrophia.

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Citrulline Malate – Reduces Fatigue and helps provide a Better Workout Wed, 06 Feb 2019 16:27:50 +0000 Citrulline Malate  Citrulline malate is an amino acid compound that’s become a big noise in the gym because of its ability to enhance performance and delay the onset of fatigue. When you work harder in [Read More]

The post Citrulline Malate – Reduces Fatigue and helps provide a Better Workout appeared first on Hypertrophia.

Citrulline Malate Supplements

Citrulline Malate

 Citrulline malate is an amino acid compound that’s become a big noise in the gym because of its ability to enhance performance and delay the onset of fatigue.

When you work harder in the gym you can get superior growth and strength increases. You know it and I know it. This is nothing new. Citrulline malate just offers a fresh way of doing it.

What is Citrulline Malate?

Citrulline malate is a compound in two parts. As the name suggests, it consists of citrulline and malate (malic acid).


Citrulline is an amino acid that’s created in the body when the amino acid ornithine combines with carbamoyl phosphate. This meeting of compounds occurs naturally within the body during the urea cycle. If you’ve never heard of it, the urea cycle is the body’s way of disposing of waste nitrogen. [SOURCE]

The body also produces citrulline during the conversion process that turns the amino acid arginine into nitric oxide (NO). [SOURCE]

Although it's possible to create citrulline malate via chemical engineering, the compound is also naturally occurring in watermelons.


Malate is a salt compound that is sometimes used for preserving food. It occurs naturally in nature and, if you’ve ever bite into a sour apple, malate is the substance that causes it to bite back.

The compound is often bound with other ingredients, including citrulline, because it helps provides them with extra stability within the body.

Additionally, some studies suggest malate may have the ability to fight fatigue on its own [SOURCE]

Although it’s possible to create citrulline malate via chemical engineering, the compound is also naturally occurring in watermelons.

How Does Citrulline Malate Work?

Using supplements to boost the amount of citrulline present in the body appears to enhance the urea cycle. By doing so, it helps purge extra ammonia from the muscles. This delays the onset of fatigue.

In addition to this, the results of some studies show using supplements to increase citrulline results in greater levels of circulating arginine. This boosts NO. That’s why citrulline malate can provide a better pump.

It’s also one of the reasons why the compound is so good for enhancing performance and encouraging muscle growth.

Citrulline appears to be the key player in this winning combination. However, some researchers have speculated malate may help the body recycle the lactic acid that builds up during exercise and use it for energy.

better workouts

The Value of Citrulline Malate as a NO Booster

One of the main reasons citrulline malate can be so good for fighting fatigue and empowering your workouts is its ability to boost NO. Let’s take a look at why this is important.

The Problem

Every time you work your muscles you are using energy. On a cellular level, this energy is supplied by ATP (Adenosine triphosphate), which is converted from the glucose shuttled to the muscles via the blood. It’s part of a process called cellular respiration and it can occur with or without oxygen.

When sufficient oxygen is present it’s known aerobic energy production. When there is not enough oxygen it’s anaerobic energy production. Let’s take a look at how the two differ.

During light to moderate exercise, your blood should be supplying the muscles with all the oxygen they need. When you pick up the pace and work your muscles harder your heart and lungs find it harder to keep up with your muscle’s demand for oxygen. That’s why you get out of breath.

Harder breathing supplies extra oxygen and helps things continue as normal. However, when you push too hard the blood can no longer supply enough oxygen. This is when anaerobic energy production comes into play. It will allow you to keep going, but not for long.

After a few minutes of anaerobic activity, lactic acid and ammonia build up in the muscles. The presence of lactic acid causes that familiar burning sensation that forces you to stop. When lactic acid builds up it can also make you feel sick and unwell.

Allowing ammonia to build up is also highly undesirable It’s very toxic to the cells and causes extreme fatigue. [SOURCE 1, SOURCE 2, SOURCE 3]

How Citrulline Malate Addresses the Problem

By boosting NO, citrulline malate acts as a vasodilator. That’s science speak for a process that relaxes the blood vessels and improves the circulation.

By improving blood flow to the muscles during exercise, citrulline malate provides extra oxygen. This helps maintain aerobic energy production for a little longer.

Additionally, the improved flow of blood helps flush the lactic acid and ammonia from the muscles after you enter an anaerobic state. This also helps you to work the muscles harder for longer.

Proof that Citrulline Malate Works (What the Research Shows)

The performance-enhancing abilities pf citrulline malate have been well studied. Let’s take a quick look at some of the data that’s available.

Effects on Anaerobic Performance and Muscle Soreness

Data provided by researchers at the University of Cordoba in Spain proves Citrulline Malate provides both aforementioned benefits.

They set out to determine the compound’s ability to enhance performance while performing bench presses. Use of the supplement enabled the volunteers to push through significantly more reps than the members of the placebo group.

In addition to this, citrulline malate also reduced muscle soreness by 40 percent. [SOURCE]

Promotes Aerobic Energy Production In Exercising Muscle

This study was carried out in France. Eighteen men took part. All of them were chosen because they were suffering from unexplained fatigue.

After 15 days of supplementing with citrulline malate the changes in muscle metabolism was shown to promote improvements in aerobic energy production.

The researchers speculated this may be due to the compound’s ability to enhance malate supply sufficiently, thereby “activating ATP production from the tricarboxylic acid cycle through anaplerotic reactions”. [SOURCE]

Effects on Polymorphonuclear Neutrophils Oxidative Burst and Nitric Oxide Production After Exercise

If you shouting, “Poly what?” I hear ya. Why do these scientific types always have to make things so complicated?

Do you know what? I don’t really even care what “Polymorphonuclear Neutrophils Oxidative Burst” means. All I care about is the study shows citrulline malate is an NO booster.

The guys who took part in the study were all professional cyclists. They took supplements that provided citrulline malate and then climbed on their bikes.

Taking the supplement increased the amount of citrulline and arginine available for NO synthesis. This primed them for the coming burst of oxygen without causing any oxidative damage. In simple terms: the study proves citrulline malate is a good NO booster. [SOURCE]

Additional Benefits

Apart from its abilities as a performance enhancer, citrulline malate appears to have some other interesting capabilities.

Research conducted in Spain suggests using supplements that contain citrulline malate before you exercise may boost human growth hormone (HGH).

In addition to this, the supplement was also shown to enhance the way the body makes use of amino acids. Especially branched-chain amino acids (BCAAs). On top of this, the research also suggests citrulline malate may boost creatine production within the body. [SOURCE]

Increases HGH

Increasing the production of HGH within the body can only be seen as a good thing. It’s an important hormone that imporves fat burning and promotes faster healing and tissue repair. HGH also has anti-aging capabilities and is often thought of as being the body’s internal fountain of youth. [SOURCE]

Enhances the Benefits of Amino Acids

Amino acids are the building blocks your body uses for repairing and creating muscle protein. Any compound that can improve the process offers obvious advantages.

BCAAs have greater importance than other amino acids because they make up a larger percentage of muscle tissue. There are only three BCAAs: leucine, isoleucine, and valine.

Leucine is particularly important because it’s the all-important key that unlocks the cells and permits the other amino acids to enter. Acting a bit like a switch, it sets protein synthesis in motion and allows the other amino acids to do their jobs. [SOURCE 1, SOURCE 2]

Increases Creatine

Creatine occurs naturally in the muscles, but athletes often take it in supplement form. Boosting creatine levels in this way facilities faster healing and growth.

Numerous studies show supplementing with creatine can promote dramatic growth. In fact, one study shows supplementing with creatine can actually double your gains in muscle mass and strength. [SOURCE]

Obviously, citrulline malate’s ability to boost normal stores of creatine will be minimal, but any increase is highly desirable.

When Is the Best Time to Use Citrulline Malate?

Different people are using the supplement in different ways.

A lot of people take it 30-45 minutes before their workouts so they can really push their boundaries and train with added intensity.

Others prefer to take it after they’ve finished training to help them heal faster, avoid muscle pain, and help with growth.

Still others take citrulline malate just before going to bed. The idea is it will boost HGH production while they are sleeping and promote faster healing.

There are arguments for and against all three options. Personally, I prefer to use it pre-workout and feel the benefits during training.

Citrulline Malate Dosage

If you are taking a supplement that combines citrulline malate with other ingredients you will need to follow the instructions on the pack.

However, if you are using a basic citrulline malate powder the dose is generally two grams of powder combined with 200 ml of water or the juice of your choice. If the pack tells you otherwise though, go with that.

Citrulline Malate v Arginine

Due to the fact that the body converts arginine into NO, a lot of people wonder why using citrulline malate is preferable to using a straight arginine supplement.

Using arginine is something that was done in the past. However, research continues to reveal the fact that citrulline malate is better.

Strange as it may seem, taking a citrulline malate supplements increases plasma arginine levels better than arginine supplements do. That’s why there has been an industry-wide shift to using citrulline malate in place of arginine.

Arginine supplements are also notoriously hard on the stomach. Citrulline malate is not, so it’s a better option all around.

The Bottom Line

Citrulline malate is a research-backed performance enhancer that can help you to train harder and reap better benefits from all that hard work.

Not surprisingly, it’s becoming increasingly popular with supplement manufacturers and supplement users alike. It’s an exciting ingredient that gets the job done.

Apart from being excellent for boosting NO, citrulline malate also offers a few lesser known benefits, such as boosting HGH and creatine.

The thing to remember is research into the ingredient’s abilities is ongoing. There is no way of knowing what other virtues future studies may reveal.

I’m guessing the popularity of the citrulline malate is only going to increase and that’s no bad thing. It’s a lot easier on the body than many of the other performance-enhancing compounds and supplements some people are using instead.

The post Citrulline Malate – Reduces Fatigue and helps provide a Better Workout appeared first on Hypertrophia.

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What Foods to Eat After Your Workout – Post Workout Snacks Sat, 02 Feb 2019 18:49:22 +0000 Last updated on March 11th, 2019 Best Post Workout Snacks for After the Gym If you are short of time after your workouts you may have to go with post-workout snacks in preference to post-workout [Read More]

The post What Foods to Eat After Your Workout – Post Workout Snacks appeared first on Hypertrophia.

Last updated on March 11th, 2019

Best Post Workout Snacks for After the Gym

Best Post Workout Snacks for After the Gym

If you are short of time after your workouts you may have to go with post-workout snacks in preference to post-workout meals. There’s nothing wrong with that sometimes the easy things work best.

Whether you take your nutrition in the form of post-workout meals or snacks is not so important. However, knowing what foods to eat after your workout is very important indeed.

The foods that you eat after your workout play a vital role in muscle recovery and growth. Whether you are snacking or sitting down to a full meal, you need to get it right.

This article is primarily about post-workout snacks, but it could be equally applicable to post-training meals. In this case, the main difference between a snack and a meal is likely to be the time it takes to prepare.

Post-workout snacks are quick and easy to make. Post-workout meals often require a little more time to prepare. In both cases, the only important thing is the nutritional value.

We’re talking muscle fuel here and regular fuel is not good enough. You need to go premium all the way.

Bosybuilder eating snack post workout

The Importance of Correct Post-Workout Nutrition

Depending on the choices you make, your post-workout snacks can help move you forward or hold you back. You need to get it right.

Like everything else in your body, muscles require energy. Although your body can store energy, it originally gets it from food.

The food we eat releases glucose into our blood. The muscles use it for energy after first converting it to ATP. [SOURCE]

When the food provides more glucose than is needed, the liver converts the excess glucose to glycogen. It stores most of this within itself. The rest is stored in the muscles. When glucose runs low, the stores of glycogen are converted back to glucose and put to work. [SOURCE]

However, after any form of intense exercise or workout activity, the muscles’ are normally running on empty. The glycogen stores are practically gone.

Exercise hits the muscles hard in another way as well. All that intense physical activity breaks down muscle tissue.

By the end of your workout, your muscles are in a pretty bad way. Not only do they need to replace all that lost glycogen, they need to repair the damaged tissue too.

The only way the muscles can do these things is by using the energy and nutrients provided by food. Your post-workout snacks need to get both these things to them and they need to do it fast. [SOURCE]

It needs carbs to replace energy and protein for muscle repair. Your post-workout snacks will need to provide both. A little healthy fat can be good as well, but it’s not as vital as carbs and protein.

man resting post workout

Post-Workout Meal Benefits

A good post-workout meal provides a number of benefits. You’ll be more aware of some of them than others because a lot is happening behind the scenes.

Three less obvious benefits are:

  • Better protein synthesis
  • Glycogen restoration
  • Faster post-exercise recovery

When the foods you eat after your workout provide these benefits, you will feel it because your muscles will not feel so sore. Additionally, any soreness you do experience will only be short-lived.

You will also see the benefits, but that could take some time. Because good pre-workout snacks improve protein synthesis and faster recovery, they help your muscles grow. It’s going to be a while before you see that benefit in the mirror.

However, presuming you’re training correctly and your overall diet is okay, you should find you are getting stronger every week.

Fast Carbs After a Workout? Carbohydrates are the present day villain of the macronutrients.

The Role of Carbs and Protein in Your Post-Workout Snacks

Bodybuilders often tend to become overly obsessed with protein, but it’s only one half of a winning team. Carbs are important too.

Due to differences in the way they work their muscles, bodybuilders require a greater amount of protein than other athletes. There’s no arguing with that.

Swimmers and runners, on the other hand, will likely require post-workout snacks that have less protein and more carbs.

No matter what the sport though, the foods you eat after your workout need to provide both important nutrients.

Protein is needed for protein synthesis. Carbs replenish glycogen. They are powerful allies that can get your muscle growth moving in the right direction.

Eating post-workout snacks or meal that contain both nutrients improves body composition and boosts physical strength. That’s a fact and research proves it. [SOURCE]

Try beginning with post-workout snacks that include carbs and protein in a 3:1 ratio. See how you go, don’t be afraid to experiment, and take it from there.

The Debatable Value of Fat in Post-Workout Snacks

Fat provides nine calories per gram. A gram of carbs or protein only provides four. Fat is a high-calorie food and you need to bear that in mind before adding it to your post-workout snacks.

Seriously, if the idea of growing bingo wings gets you in a flap you need to go steady with fat. Your heart will thank you for it too.

That doesn’t mean you shouldn’t eat it. The truth is your body needs it, just not in copious amounts.

You may have heard fat slows down the absorption of other nutrients. That’s true. It does. Fat is very hard to digest. It takes some time and when it gets mixed in with carbs and protein their absorption rates can take a hit.

That’s a good reason not to overdo it with fat, but it doesn’t mean you should avoid it entirely. If the foods you eat after your workout contain a little fat that should be fine.

In fact, it may even improve protein synthesis. A study comparing the abilities of full fat and skimmed milk certainly suggests this is so. When consumed after resistance exercise, the fat in the whole milk increased amino acid uptake, leading to improvements in protein synthesis. [SOURCE]

Tips on Timing Your Post-Workout Snacks

Just after training, there is a short window of time where “feeding your muscles” offers the greatest benefits. [SOURCE]

Most experts agree this window starts to close around 45 minutes after you cease training. So, eating your post-workout snacks around half-an-hour after your workout should help you get the optimum benefits.

A Few Good Foods Options for Your Post-Workout Snacks

The foods you include in your post-workout snacks provide your body with the nutrients it needs. The problem is, some foods release their nutrients too slowly to provide the muscles with the fast nourishment they need.

Below are some food suggestions to help you make some effective snacks to eat after your workout.

  • Potatoes
  • Fruits
  • Bulgur wheat
  • Oatcakes
  • Brown rice
  • Wholemeal Pasta
  • Yams
  • Chocolate milk
  • Leafy green vegetables
  • Tuna
  • Turkey
  • Chicken
  • Eggs
  • Salmon
  • Cottage Cheese
  • Greek Yogurt
  • Protein bar
  • Whey protein powder
  • Peanut butter
  • Avocado
  • Walnuts
  • Sunflower seeds
  • Trail mix
  • Olive oil

Some Post-Workout Snack Ideas

Here are some post-workout snack ideas:

  • Peanut butter and beetroot sandwiches
  • Crispbread with tuna and sweetcorn
  • Bulgur wheat salad garnished with olive oil and vinegar
  • Protein shake and mixed fruit smoothie
  • Cottage cheese and pineapple on toast
  • Greek yogurt with walnuts and berries or fruit
  • Rye bread and turkey salad sandwich

Some Final Post-Workout Considerations

The foods you eat after a workout are important. They help you heal and grow. Whether you take your nourishment in the form of a post-workout meal or a snack is less important. It’s the nutrients that count, not the way you chose to take them.

However, it makes sense to always choose healthy food options. Especially when it comes to fats. Unsaturated fats are always preferable to the saturated kind.

Although it’s a bit of stretch to include advice on hydration in an article about the foods to eat after your workout, the subject is too important to omit. [SOURCE]

The body of the average adult is 55 to 60 percent water. During a workout, you lose a some of that water in sweat.

You also lose a lot of important minerals the body uses as electrolytes. Allowing yourself to become dehydrated during exercise can make you feel dizzy and ill. It can cause a lot of other problems too. Loss of electrolytes can cause lethargy, nausea and disrupt your heartbeat.

A good workout is hard on the body in a lot of ways, it’s going to need some nurturing afterward.

If your post-workout snack is suitably rich in vitamins and minerals you will probably only need to top up with water. Though, there is a lot to be said for sports drinks. Vitamin and mineral supplements are good too.

Want the bottom line? Be as hard on your body as you want during your workout, but be extra kind when you stop. Feed it well, make sure it’s adequately hydrated, then sit back and watch those muscles grow.

The post What Foods to Eat After Your Workout – Post Workout Snacks appeared first on Hypertrophia.

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Best Foods to Eat Before Working Out – Pre-Workout Meals Sun, 27 Jan 2019 22:06:05 +0000 Last updated on February 3rd, 2019 Best Foods to Eat Before Working Out What are the best foods to eat before working out? Should you even care? Big Hell Yeah to that one last one. [Read More]

The post Best Foods to Eat Before Working Out – Pre-Workout Meals appeared first on Hypertrophia.

Last updated on February 3rd, 2019

Pre workout foods what meals to eat

Best Foods to Eat Before Working Out

What are the best foods to eat before working out? Should you even care? Big Hell Yeah to that one last one. You need to care a lot. The pre-workout meals you eat can make or break your workout.

This article is all about what to eat prior to working out – we have another that features what to eat after working out here

That may sound like an exaggeration, but it’s not. Seriously. Think about it. If you head for the gym with nothing in your stomach but a bag of potato chips or a Twinkie, how will you train? Junk like that ain’t exactly the food of champions.

On the other hand, how do you think you will train if you hit the gym just after you’ve eaten a big meal?

Sure you may have made food choices that can juice you up with plenty of carbs, but the chances are you will feel bloated. Maybe even a little nauseous when you lie back on the bench and try to go to work.

Why You Shouldn’t Overdo It With Your Pre-Workout Meals

The other problem with going large on your pre-workout meals is it can make you sleepy. This happens in the animal kingdom as well, cats, dogs, even lions; they all crash out and bag some Zs after a big meal.

The scientists seem to still be trying to figure this one out, but they think it could be because overdoing it with the carbs and protein may trigger the release of serotonin. [SOURCE]

There’s another reason why eating a big meal before a workout isn’t a smart idea. It can actually rob you of energy instead of providing it. The same can happen if you try to fuel-up on sugar-laden snacks and soft drinks.

In both cases, the problem is the same. Be it due to eating big pre-workout meals or trying to get a sugar rush from snacks, your blood glucose can go sky high.

When you have too much glucose circulating your liver releases insulin to bring it down. More often than not, it does the job to well and you are hit with a sugar crash that can rob you of energy and give you cravings for high-calorie foods. [SOURCE 1, SOURCE 2]

The take-home point here is it’s not just about knowing the best foods to eat before working out. The size and timing of your pre-workout meals is important too.

The Role of Macronutrients In Your Pre-Workout Meal

“Macronutrients” is a term used to describe the main nutrients in food. There are only three of them: Carbohydrate, protein, and fat.

Although most foods contain a mix of macronutrients, many foods are classed by the main one they contain.

For instance, steak is mainly considered a source of protein but it contains fat too. Oats have protein, but people generally eat them to fuel-up on carbs.

Carbohydrate Protein Fat
Steak (100 g) 0 g 25 g 19 g
Oats (100g) 12 g 2.4 g 1.4 g

When you workout one of the main things you need is energy, so the best foods to eat before working out are ones that provide carbs. This is because carbs are your body’s primary source of energy. It’s designed to run on carbs.

It can get energy from protein and fat as well, but carbs are easier to use. Does that mean your pre-workout meals have to be all about carbs? No. They can contain the other two macronutrients too.

The thing is, adding them to your meal may be a bad idea if the time between eating and training is not long enough. Eating fat just before training can be particularly bad.

Carbohydrate (The #1 Choice for Your Pre-Workout Meals)

Carbohydrates (The #1 Choice for Your Pre-Workout Meals)

There are two kinds of carbs:

  1. Simple Carbs
  2. Complex Carbs

Simple carbs are basically sugars. They can provide a quick burst of energy, but can also cause your blood glucose to spike.

Complex carbs release energy more slowly than simple carbs. They keep you going for longer so they are the best carbs to use in pre-workout meals.

As they are digested, complex carbs release glucose into the blood. Your muscles convert this to ATP and use it for energy via a process known as cellular respiration. [SOURCE]

When the supply of glucose exceeds the demand, the liver converts the excess glucose to glycogen. It’s an important fuel reserve that is stored mostly in the liver but is stored in the muscles too.

Later on, when glucose levels are depleted during exercise, the liver converts glycogen back to glucose to help keep things going. [SOURCE]

So, the best foods to eat before working out are ones that provide complex carbs.

Here are a few examples of carb-rich foods you can add to your pre-workout meals:

  • Brown rice
  • Oats
  • Yams
  • Wholewheat pasta
  • Quinoa

All pre-workout Meals should contain carbs.

Protein (For Increased Endurance and Faster Recovery)

Protein (For Increased Endurance and Faster Recovery)

The amino acids provided by protein help increase endurance. In so doing, they enable you to increase the intensity of your workout. [SOURCE]

The branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are generally considered particularly important. For that reason, you can find them in many pre-workout supplements.

Adding protein to your pre-workout meals will also improve protein synthesis and provide you with extra strength. In addition to this, you may find you feel less muscle soreness due to a faster recovery rate.

Some of the best protein-rich foods to eat before working out include:

  • Turkey Breast
  • Tuna steak
  • Eggs
  • Milk
  • Soy

However, whether or not it is a good idea to include them in your pre-workout meals will depend on how soon you are eating them before your workout.

Protein (For Increased Endurance and Faster Recovery)

Fat (A Good Choice, But Not Always the Best Choice)

During a short duration of high-intensity exercise, your muscles are going to be running on glucose. For longer periods of exercise, things change.

Once the glucose is gone and the stores of glycogen have run dry your body will start burning fat for energy.

Every gram of fat you eat provides nine calories. That’s a lot. Carbs and protein only provide four calories per gram.

Fat is a high-calorie food so it stands to reason it can be good for providing energy. Here’s the rub: it takes a long time to digest.

The other problem is eating foods that are high in fat can slow the absorption of other foods.

It’s best not to eat foods that are high in fat before just before working out.

If it’s two or three hours before your workout, that’s fine. Chow down with confidence. Otherwise, give the fatty food a miss.

Most importantly, if you are adding fats to your pre-workout meals go for healthy (unsaturated fats). If you go for the other kind (saturated) you won’t be doing your heart any favours.

If you are adding fats to your pre-workout meals, some good options are:

  • Sunflower Seeds
  • Avocados
  • Walnuts
  • Mackerel
  • Herring

Using olive oil when roasting or frying food is also a good way to add unsaturated fat to your pre-workout meals.

Pre-Workout Meals v Pre-Workout Snacks

If you are eating two to three hours before your workout you have the freedom to choose pre-workout meals that contain carbs, protein, and fat. You still need to keep things healthy though and make sensible food choices.

When your pre-workout meals are only one to two hours before working out it’s best not to eat foods that contain fat. Eating them may hinder your workout instead of helping it.

Stick to carbs and proteins and think about making the portion size a little smaller so it will be lighter on your stomach.

If you are eating less than an hour before working out you will need to forget about eating a pre-workout meal. You need to be looking at pre-workout snacks instead.

Ideas for Pre-Workout Meals (2 – 3 Hours Before Training)

If you are eating two to three hours before training you have more options. There are fewer restrictions regarding fat.

Idea No. 1 Idea No. 2
Lean Grilled Steak (protein + fat)

Boiled Potatoes (Carbs)

Green Beans (Carbs)

Poached Salmon (Protein + Fat)

Boiled Brown Rice (Carbs)

Boiled Peas (Carbs + Protein

Ideas for Pre-Workout Meals (1 – 2 Hours Before Training)

If you are eating one to two hours before training, the best foods to include in your pre-workout meals will contain less fat. You won’t be looking at anything too complicated either, so it should be quick and easy to prepare:

Good choices include:

  • A light salad with bulgur wheat or couscous
  • Wholegrain cereal with skimmed milk
  • A small bowl of porridge topped with strawberries
  • Protein shake with a little mango

Pre-Workout Snacks (Eaten Less Than 60 Minutes Before Training)

When choosing your pre-workout snacks try to go for something small and simple and concentrate on carbs.

Some good choices for pre-workout snacks include:

  • An apple, pear, or orange
  • Half a cup of dried mixed fruit
  • Cereal bar

Good pre-workout snacks should provide an ongoing supply of glucose during your workout and do so without making your stomach feel bloated and full.

The Bottom Line

Choosing good pre-workout meals involves more than known the best foods to eat before working out. You also need to get the timing right and put some extra thought into the portion sizes.

If the idea of having so many restrictions regarding the foods you eat before working out seems a little daunting, it may be best to concentrate on the benefits a little smart pre-workout meal planning can provide.

Eating the right pre-workout meals or snacks at the right time can help you feel more energized in the gym. It can also help prevent muscle damage, speed up recovery, and generally support your ambition to build a strong, lean physique.

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Clenbuterol for Cutting Cycles and Fat Loss Mon, 14 Jan 2019 16:10:03 +0000 Last updated on January 29th, 2019 Clenbuterol Review Clenbuterol is a powerful fat-burning supplement that is often mistaken for a steroid. Bodybuilders favour its use during cutting cycles and many celebrities use it to stay [Read More]

The post Clenbuterol for Cutting Cycles and Fat Loss appeared first on Hypertrophia.

Last updated on January 29th, 2019

Clenbuterol is a powerful fat-burning supplement

Clenbuterol Review

Clenbuterol is a powerful fat-burning supplement that is often mistaken for a steroid. Bodybuilders favour its use during cutting cycles and many celebrities use it to stay in shape. It’s highly regarded for its ability to burn fat and retain muscle.

This article is written objectively about Clenbuterol. We are not providing any link to buy Clenbuterol nor are we recommending it’s use for bodybuilding. There are however alternatives that can be used for fat loss and cutting

However, let’s get a few things straight right from the start.

First of all, Clenbuterol is not approved for human use in the USA. Although it can be used for treating asthmatic horses, it cannot be used on any animals intended for human consumption. [SOURCE]

In certain countries of the world it’s approved for treating humans with asthma, but its use is not sanctioned in other areas.

Apart from being a powerful fat burner, Clenbuterol is also a performance booster. Many notable athletes, including the German sprinter Katrin Krabbe, have been hit with competition bans due to its use.

Due to its addictive nature and many side effects, Clenbuterol has been labeled “Hollywood’s Dangerous Weight Loss Secret”. [SOURCE]

However, although initial results can be shockingly good (up to 20lbs per month) the fat burning ability of Clenbuterol can diminish with use.

fat loss

What is Clenbuterol?

Clenbuterol belongs to a class of drugs known as beta2-adrenergic agonists.

Drugs of this nature are stimulants that affect the body in many different ways. Their ability to open up the bronchial passages makes then useful for treating lung diseases such as asthma and bronchitis.

The drug was initially developed during the 1970s and was used for treating racehorses with breathing difficulties.

It has also proved to be useful as a fat burner for cattle. Its ability to burn fat and improve muscle can improve the quality of the meat.

US law forbids the use of Clenbuterol on animals intended for human consumption.

However, when bodybuilders learned of the drug’s abilities they began using it as a performance enhancer and fat burner.

Key Benefits

  • Rapid fat burning
  • Retains muscle mass
  • Boosts energy to provide a superior workout

How Clenbuterol Works

One of the things beta-2-agonists like Clenbuterol do is increase adrenaline production. This stimulates a slight elevation in body temperature.

This elevation does two things. First of all, it causes extra energy (calories) to be lost from the body into the atmosphere as heat.

Secondly, it increases the metabolism. This causes the body to burn calories faster than normal. When the body grows short of calories it begins burning fat for energy.

The problem is, the kind of calorie deficit that is necessary for fat burning usually results in some loss of muscle mass as well. Clenbuterol is valued for its ability to support fat burning while preventing this from happening.

Additionally, the drug also boosts energy and provides appetite suppression. With abilities like these, it’s easy to understand how it became so popular. However, the fact remains it is both dangerous and illegal to use.

Fortunately, recent advances within the supplement industry mean better, safer options are available.

How to Use Clenbuterol

When it’s being used to treat the symptoms of asthma, the normal dose is 0.02 and 0.03 mg per day.

However, when people are using Clenbuterol to burn fat or enhance physical performance they tend to use a higher dose. Typically 0.06 and 0.12 milligrams per day and use it in a six or 12-week cycle.

There are three versions of the drug available:

  1. Pills (Can be dangerous for your liver)
  2. Liquid (Difficult to get the dose correct)
  3. Injection (may cause scarring and air bubbles in the blood)

The pills are the most popular.

If you are seriously thinking of using Clenbuterol for fat burning or bodybuilding reasons there are a few important things to bear in mind.

First of all, using it is illegal. Secondly, there is a risk of side effects and you may damage your health.

Finally, the drug is totally unsuitable for anyone who is pregnant, has a heart condition or other serious health issues, or has a BMI of 25 percent or more.

Clenbuterol Side Effects

Too many people get so caught up in the good things Clenbuterol can do they ignore the fact that it can also hit you with some serious side effects.

Like a lot of other stimulants, Clenbuterol can give you the shakes. Especially in the hands. Depending on your work, this can put a nasty dent in your ability to function in a productive way.

If you need to do intricate tasks, work with sharp implements, or operate heavy machinery, Clenbuterol is going to be an especially unwise option.

A lot of people who use the drug also experience headaches. This is not surprising though. Using this drug can push your blood pressure through the roof.

High blood pressure is a pretty serious consequence as it is because it puts a strain on the entire cardiovascular system. However, Clenbuterol can be extra unfriendly to the heart by causing palpitations and atrial fibrillation (abnormal heart rhythm).

Atrial fibrillation interferes with the heart’s ability to pump blood efficiently. Using Clenbuterol can also lead to cardiac hypertrophy. When this occurs the heart increases in size. Neither of these things are good for your life expectancy.

Other Clenbuterol side effects can include:

  • Depression
  • Stress
  • Anxiety
  • Dehydration (due to excess sweating)
  • Difficulty sleeping
  • Diarrhea
  • Dry mouth
  • Nausea/vomiting

Additionally, Clenbuterol can also be highly addictive.

All things considered, the risks involved far outweigh any value the drug offers. That’s why it’s so good that safer alternatives are now available.

Clenbuterol Pros and Cons

Provides rapid fat loss Illegal
Protects existing muscle mass Competition bans
Increases energy Causes many side effects
Provides a better workout Presents many dangers
Improves physical performance Addictive drug
Safer alternatives available

Is Clenbuterol Worth the Risk?

There are mainly three different types of people who find this drug attractive. Bodybuilders, athletes, and people who wish to lose weight. In all cases, Clenbuterol is not worth the risk. If you doubt that, go back and take another look at the list of potential side effects.

It’s all too easy to cross your fingers and hope you’ll get lucky, but what if you don’t? Admittedly, plenty of people do take a chance and win, but it’s still a game that’s being played with a loaded gun.

Taking such chances is also as unnecessary as it is foolhardy. No matter how great the desire to lose fat and look good, there are better ways to do it. There are legal options that can match Clenbuterol’ abilities without presenting any known health risks at all.

Bodybuilders and competing athletes also have an additional risk to consider. The drug can remain detectable for quite a long time. Many athletes have found this out the hard way.

Clenbuterol FAQ 

Can women use Clenbuterol?

Women can and do use Clenbuterol, but that does not mean it’s a good idea to do so. Regardless of sex, there can be side effects involved. It can also be addictive. In fact, according to media sources, Britney Spears became addicted to it. Side effects and addiction are too high a price to pay just to look good.

What’s the difference between Clenbuterol and Dilaterol?

They are the same thing. Clenbuterol is the generic name of the drug. Dilaterol is a brand name. Spiropent and Ventipulmin are also brand names the drug is sold under.

How long is the maximum usage cycle?

People who use this drug should not be doing so for any longer than 12 weeks.

Do you still need to diet and exercise to lose weight with Clenbuterol?

Lots of people will tell you that the drug can burn fat without the need for diet and exercise. However, this is not true.

If you are only looking for something to help you to lose weight and think Clenbuterol will allow to you sit on the couch all day, eating potato chips, and still lose weight get ready to be disappointed.

How good is it for appetite suppression?

Like other stimulants, Clenbuterol offers a mild appetite suppressing effect. It will curb your desire for food a little, but it’s no great guns in this regard. If you are primarily looking for appetite suppression, you need to look elsewhere. 

Will I need to do a PCT?

Clenbuterol does not suppress normal testosterone production, so there is no need to do a post cycle therapy.

Some people actually incorporate the drug into their PCT after they stop using other steroids. The idea being that it will help prevent muscle wastage.

The post Clenbuterol for Cutting Cycles and Fat Loss appeared first on Hypertrophia.

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POWHER Pre-Workout for Women Review – Formulated for the Female Body Thu, 10 Jan 2019 02:17:38 +0000 POWHER Pre Workout for Women POWHER is a pre-workout supplement made especially for women. It’s manufactured in FDA registered facilities and sold exclusively online via the manufacturer’s website. As you are probably aware, most supplements [Read More]

The post POWHER Pre-Workout for Women Review – Formulated for the Female Body appeared first on Hypertrophia.

POWHER Pre Workout for Women

POWHER is a pre-workout supplement made especially for women. It’s manufactured in FDA registered facilities and sold exclusively online via the manufacturer’s website.

As you are probably aware, most supplements are marketed towards men. The female body can respond differently to ingredients than the male body does, so this is a big problem.

Stimulants are a good example. Although the average guy may be able to handle high doses of caffeine and other stimulants, many women cannot. It takes more than a splash of pink on the label to make a supplement be genuinely female-friendly.

Like the majority of pre-workout supplements, POWHER is a powder you have to mix with water and consume as a drink. The colour of the powder? Pink, of course. So is the label on the clear plastic tub that houses the powder and, here’s a twist, the flavour is pink too—pink lemonade.

However, don’t knock this product for the overpoweringly pink stereotype it presents. Unlike a lot of supplements that are aimed at women, POWHER offers some real power.

POWHER Buying Info and Coupon Codes

POWHER is available exclusively from it’s own official website.

There is currently No POWHER coupon code due to the special offer that is running

Click here to view special offers and pricing


Powher Pre Workout

What is POWHER?

Pre-workout supplements are all created with the same agenda. They are intended to give people the extra push they need to train harder in the gym or while practicing their favorite sport, be it running, martial arts, or something else.

Promised Benefits

  • Provides a stable release of energy
  • No jitters, side effects, or crash
  • Supports intense workouts and faster fat loss
  • Increases your strength in the gym
  • Improves stamina
  • Provides a mental boost
  • Helps you attain a more toned body
  • Contains no bulking ingredients

POWHER v the Alternatives

In theory, there are three types of pre-workout supplement. Those that are intended for both men and women and those that are intended to be used solely by members of one sex or the other. In reality, most of the workout supplements on the market are best suited for men.

In fact, some manufacturers go as far as marking the same supplement under two different names. One is the original pre-workout for men, the other masquerades as a pre-workout for women.

There is a lot of deception when it comes to supplements for women. That’s what makes POWHER so exciting.

Instead of ignoring the fact that women don’t handle stimulants as well as men do, the manufacturer has chosen to use a low dose of caffeine. No other stimulants are included.

Does the lack of stimulants mean POWHER also lacks power? Not hardly. That small dose of caffeine is backed up by 12 natural ingredients that can boost energy levels and support an improved workout in other ways.

The other important thing to know is, POWHER designed to help women get a nice toned appearance. Pre-workouts for men often contain ingredients to accelerate muscle growth and add extra bulk.

Getting big and bulky is not what the average girl wants, so POWHER will not inflict it on her. Instead, it provides just enough muscle-building support to aid faster recovery and reduce post-exercise muscle pain.

Women pre workout supplement

POWHER Ingredient Profile

Each (10g) serving of POWHER contains 13 active ingredients:

Pantothenic Acid 10mg
Vitamin B6 10mg
Vitamin B12 50mcg
Taurine 2,500mg
OxyJun 400mg
EnXtra 300mg
L-Citruline Malate 2,000mg
Beta-Alanine 1,000mg
Coconut Water (freeze-dried) 500mg
Tyrosine 500mg
Lysine 500mg
RedNite 500mg
Natural Caffeine 100mg

Formula Viability

The combination of ingredients used in POWHER is first-rate and there has been no scrimping on the inclusion rates. A formulation like this doesn’t just give the competitors a run for their money, it leads the way.

Pantothenic Acid

Also known as Vitamin B5, pantothenic acid shares a common trait with other B vitamins in that it helps the body to extract energy from food. For this reason, pantothenic acid is also included in many energy drink formulations. It also has a role to play in blood cell production. [SOURCE]

Vitamin B6

Another popular energy drink ingredient. Apart from being good for invigorating the body, Vitamin B6 also assists muscular function and aids the production of the hemoglobin that’s responsible for carrying oxygen around the body and the hormones that regulate the mood. [SOURCE]

Vitamin B12

Also a popular energy drink ingredient, Vitamin B12 helps promote and a healthy nervous stem and supports the production of blood cells and DNA. Like all B vitamins, B5 is water-soluble. The body cannot store it and needs its levels topping up every day. [SOURCE]


Yet another energy drink ingredient. Apart from boosting energy levels, taurine is also able to provide increases in strength, protect against muscle damage, and speed up post-workout recovery. [SOURCE 1, SOURCE 2, SOURCE 3]


A patented ingredient extracted from the bark of the Termninalia Arjuna tree. Termninalia Arjuna is popular with practitioners of Ayurvedic medicine and research proves it can have a beneficial effect on the heart. Research conducted specifically on OxyJun shows the ingredient can support longer periods of exercise without fatigue. [SOURCE 1, SOURCE 2]


EnXtra is a caffeine-free botanical ingredient that boosts performance, energy and mental focus and does so without the risk of side effects. Furthermore, it increases levels of mental alertness and focus for up to five hours and, when combined with caffeine, it can amplify the stimulant’s benefits without the risk of a “crash”. [SOURCE]

L-Citruline Malate

A non-essential amino acid that boosts performance and endurance. There is a wealth of evidence that proves these abilities, including a seven-day study, involving trained cyclists. [SOURCE]


Beta-Alanine is an amino acid that assists protein synthesis and has a long-standing reputation as a performance enhancer. Research shows Beta-Alanine can extend periods of physical activity by reducing lactic acid build-up. [SOURCE 1, SOURCE 2]

Coconut Water

Coconut water is a good source of vitamins and minerals. Some of the minerals it provides are important electrolytes the body needs for energy. This makes it very good for revitalizing the body. [SOURCE]


An amino acid that’s included in many nootropic supplements because the body uses it to make norepinephrine and dopamine. It also assists the production of adrenaline. When taken in supplement form, Tyrosine may boost mental focus and lift the mood. [SOURCE]


An amino acid the body uses for constructing collagen and repairing muscle tissue. It also commonly used as a performance enhancer. Medicinally, lysine is used as a remedy for cold sores. [SOURCE]


A patent-protected beetroot extract that contains 25 times more nitrate than normal beetroot would provide. Nitrate improves the circulation, thereby ensuring the muscles and major organs receive extra oxygen and nutrients. This makes it possible to workout with greater intensity for longer periods of time before tiredness sets in. [SOURCE]

Natural Caffeine

Caffeine increases mental focus, improves concentration, and boosts energy levels. That’s why students and overworked executives sometimes take caffeine tablets. Caffeine is also often added to diet pills because it has the ability to boost the metabolism and encourage fat burning. [SOURCE]

Women pre workout supplements

Usage Guidelines

Mix one (10 g) scoop of the POWHER with 250 ml of water and then drink the solution 30 minutes before your workout.

Customer Comments and Opinion

POWHER customer reviews are hard to find but are, nevertheless, very good.

“I had the energy, trained hard and waited for the crash. It never came and there has been no side effects at all. I’ve got all my friends using Powher as well now.”

“The last supplement I tried had me bouncing off the walls and sent my heartbeat crazy. This one does none of that. It gives a nice clean buzz of energy. Tastes good too. I’ll be sticking to it from now on.”

“Way better than any of the other pre workout supplements I’ve tried. I can really feel this one working and it’s made a big difference to my intensity. I’m training harder and toning up well now. The best thing about it is there have been no jitters or other side effects to spoil things.”

Any POWHER Side Effects

POWHER does not have any known side effects. However, as with any supplement of this nature, it is not recommended for women who are pregnant or nursing a child.

Ladies who have existing health problems or are using medication should take the precaution of checking with their doctor before using POWHER for the first time.

Although POWHER only contains a modest amount of caffeine, its presence may make the formulation unsuitable for women who have an unusually low caffeine tolerance. Women who fall into this category are advised to begin with half-scoop doses. This will allow them to asses their tolerance.

However, each scoop contains the same amount of caffeine as a cup of coffee. So anyone who can drink a cup of coffee without issue should be able to use POWHER without issue aw well.


POWHER is what most other pre-workout supplements for women only claim to be and customer reviews show it delivers the goods. That’s not surprising. It contains an incredibly good combination of ingredients.

The important thing to remember is POWHER is not a weight loss product. It’s a training enhancer for women who workout hard and want to workout harder. If that’s you, POWHER will help you to burn extra calories and lose fat more easily.

Powher review

Where to Buy POWHER

POWHER is exclusive to the product website. Each tub provides 25 servings (250 mg) and has an RRP of only $45. That’s not bad at all.

It’s also possible to get a better deal by placing a slightly larger order. The best deal goes to women who order three tubs of POWHER and get a fourth tub for free, along with free worldwide shipping.

There is currently no POWHER coupon codes due to the special offer running

Click here to visit POWHER official website and view current price promotions


How long does a tub of POWHER last?

POWHER is a pre-workout supplement. You will only need to take it on the days you workout or go to your chosen sporting activity. How long a tub lasts will depend on your level of activity.

If you only train three times a week, each tub will last eight weeks. If you train six times per week a tub will last for a month.

Is it safe to take POWHER and other supplements as well?

If you want to take POWHER alongside vitamin and mineral supplements there should not be any problems. However, if you are planning on taking it with appetite suppressants, fat burners, or other supplements the sensible thing to do is discuss your intentions with a doctor first.

How long does it take to work?

After it’s been consumed, the effects should become apparent within 30 minutes. That’s why the usage guidelines state it should be consumed 30 minutes before training begins.

Will POWHER help me to lose weight?

It will if you are already eating a healthy diet and getting plenty of exercise, but that’s not its primary purpose. POWHER is intended for active women who are looking for a way to enhance their performance during training or sport activities.

What’s the best way to store POWHER?

As with any other powder-type supplement, the best place to store POWHER is in a cool dark area, away from strong smells that may taint the flavor. It’s also important to replace the lid firmly between each use. Supplement powders can absorb moisture from the atmosphere. This can affect the texture and flavor. Replacing the lid correctly will prevent this from happening.

The post POWHER Pre-Workout for Women Review – Formulated for the Female Body appeared first on Hypertrophia.

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