Nutrition is an ever evolving science. Researchers are finding out all the time the role that certain nutrients have in our waging war against body fat. In this section I will try to provide you with tips, foods and supplements that will help you in your own personal war! But these will never replace good old fashioned hard work. If you aren't eating right, exercise and trying to be a healthier person, adding/doing the things listed here will more than likely do little for you.

Supplements

Whey Isolate: Its effects on improving body composition are compelling to say the least. A mounting stack of research to its credit, whey isolate should be everyone kitchen. It well improve overall health, strength, muscle mass and reduce body fat.

Ephedra: Its good, its bad, then its good again. No one can seem to decide! Recently the ban on ephedra based products was lifted with a few stipulations. But the jest of it was that none of the claims that ephedra was not only dangerous, but lethal could not be substantiated. Thus, it is back on the market for sale. The Bottom line is that this stuff does exactly what it says it does. It puts your metabolic rate into over drive. If you are comfortable with the supplement and don't over do it, I can not see why you would not have some around at all times!

CLA: Conjugated Linoleic Acid, or CLA for short is a "designer fat" is is an unsaturated fat that has it's 'Kink" in a very specific sport on the fatty acid chain. While the exact pathways are still being worked out, CLA does have a positive impact on body composition over an extended period of time. Recent research has found that it has the ability to destroy the little blood supply that fat tissue does have, thus suffocating and killing it. Which leads to lower body fat. its effects are not immediate and can not really be "felt" which can be a turn off to most people, but rest assured that this is a supplement that is well worth the weight.

Yohimbine: Derived from the trees Pausinystalia yohimbe and Corynanthe yohimbe, yohimbine has strong fat burning properties with a unique twist. All fat burning target specific receptors in the human body. Ephedra stimulates the beta-3 receptors which are very abundant and that is why it tends to make people feel jittery. Yohimbine targets the alpha-2 receptors, which are primarily located on the fat tissues around the mid-section, hips, butt and thighs. Yohimbine has a lot of promise for helping to remove the stubborn fat that everyone struggles to do away with.

Foods

Dairy: In the past couple of years more and more research has point to the nutrient Calcium as a key player in energy metabolism / Fat Loss. However, calcium from dairy products seems to have the greatest effects. This is one of the reasons you have probably seem more and more commercials on TV talking about the "5 a day" deal with dairy and why more and more products on the shelf are adding more calcium. Whatever the method, it would be in your interest to consume more dairy based foods to increase your calcium intake.

Vegetables: More specifically, fiber rich vegetables. Not only are they low in calories, but they are filling and cause you body to use more energy just to digest the food, than is in the food itself. Recent research actually tested this theory on celery. A standard stalk of celery has 5-6 calories and you body will use 20 calories just to digest it. Your mom was right! Eat your vegetables.

Tips

Lift heavy weights: Lifting heavy takes a little more courage and faith on your part because we have been fed the old, "Low Weight & High Reps" to lose weight bit for decades. However, lifting heavy has a greater immediate calorie cost, a longer EPOC and the increased muscle mass will permanently increase your resting metabolic rate. Something lower weight just can not do!

Drink Water: We all hear it, but we never do it because how can water help you lose weight?! Well it has to do with body temperature. Drinking a good deal of cold water actually lowers your body temperature. Since our bodies like to maintain a temperature of about 98.6 degrees, it has expend energy to create heat in order to stay this temperature. Drinking a couple liters a day will work out to about an extra 100 calories expended.

Eat Often: It may sound a little backwards, but the more often you eat, the longer you metabolic rate will be elevated. The act of digesting and metabolizing food has a caloric cost. You have more than likely hear that you should eat 6 - 8 small meals throughout the day. This is why.

The thermic effect of food may not have a huge caloric cost, but it does make up for about 10% of your daily energy expenditure. That is based on people who eat 3 large meals a day. Imagine what it might be if you were to double your meal count?!

Get Your Fiber: Never under estimate the power of fiber. Humans lack the enzymes to fully breakdown cellulose (plant fiber). As a result, you body works double time in an effort to digest this material. Consequently, we burn up a lot more energy doing so. The more fiber you can eat, the more energy your body will utilize. Think of fiber as "negative calories". I suggest working your way up to 35-45g of fiber a day over the course of a few weeks. If you don't get much fiber, do not try to eat that amount right away, your stomach will be rather angry!