Author: Justin

There are many supplements on the market for different health and fitness goals. These include those for burning fat, gaining muscle, and general health.

One of these supplements is called CLA which is short for conjugated linoleic acid. This supplement comes from a type of oil and is said to help in the fat loss process. Is CLA an effective supplement ? Here we look at health and performance factors as well as research conducted to either prove or disprove the effectiveness of this supplement.

What is CLA ?

As stated before CLA is short for conjugated linoleic acid is an oil which is a type of trans-fat. This comes from sources such as meats and dairy products. Most if not all trans fatty acids are unhealthy and have to do with saturated fats. It has also been supposedly linked to assisting with performance in the gym concerning fat loss and possible muscle gain. The supplement is even said to have some anti inflammatory effects. Here we look at whether these claims can be proven, and if it is worth using.

Effects of CLA

There are claims that CLA has some positive effects on general health and performance. It has been thought but never totally proved that it could even have an effect on cancer. The promotion of CLA as a fat loss supplement comes from studies conducted on animals. It has been shown in animals to assist in decreasing catabolism or breakdown of muscle, promote fat loss, and even effect bone density.

Since these studies were on animals, more research should be done on the humans to see the true effects it has. One study looked at effects CLA may have on variables of resistance training. These being mainly body composition and strength. Trained subjects were given CLA for four weeks. Body composition and strength were measured before starting. The results revealed the supplement as having no significant effects on performance (1). Although it may not affect ones' performance on the field, it may have an effect on weight loss. The majority of studies conducted have been on this variable and if taking it could assist with weight loss and obesity (2,3,4).

Different populations tested

When you look at the claim of CLA assisting in weight loss, many factors are involved that may make tests results different. One of these factors is the populations that is tested. For example, in the general population you may have different result if both groups were overweight, but one was more active than the other. The factors of age and even ethnic background should also be a consideration when looking at any test results.

Because the populations of different regions are more obese or overweight than others due to eating habits and activity, this should be considered as well. For example, testing subjects that were extremely obese versus those that were just overweight would probably bring about conflicting results.

One study looked specifically at the effects of CLA in weight loss for the Chinese population. China is probably one of the healthier populations concerning obesity. Here the people tested had an average BMI of 24 to 35. One group took the supplement and another took a placebo. The study lasted a total of twelve weeks. Bioelectrical impedance was used to measure body composition. When this is used you must consider the hydration of the subject which this did not mention. This is because if you are not properly hydrated bio electric impedance may not be accurate. The results concluded a very slight weight loss, but an actual increase in bad cholesterol, and a decrease in good cholesterol (8).

Other studies have also revealed a reduction in good cholesterol with no change in bad cholesterol. (3). In a review, studies were looked at which lasted no fewer than six months. Results from the reviews showed no positive effects of cla on body fat loss or other factors from previous studies. (7) Even though it may not have any positive effect on body composition changes, other areas such as insulin sensitivity (5) as well as muscle oxidation or breakdown of muscle proteins may be effected (6) Also, all supplements or medications taken have side effects. Some side effects seen while taking this supplement included constipation, diarrhea, and soft stools. Liver hypertrophy and insulin resistance are also possible side effects (2).

There have been few studies found that looked at the effects of CLA long term. One study was to evaluate the safety of the product and its effect on body composition. Results showed a decrease in body weight and fat for a group taking a placebo, with no changes seen in the group given CLA for 12 months. A decrease in fat mass was seen over 2 years though for those taking the supplement.(3) It must be considered that the reduction in fat mass could be from other variables as well. Spot reduction has also been thought to be possible when taking the supplement. Looking at groups over a period of six months, one taking the supplement and another a placebo, results showed an increase in lean mass and a decrease in body fat of the legs in women (4).

So is cla an effective supplement ? Overall, this supplement has no significant effect on body fat loss or a gain in lean body mass. This includes both the athletic and sedentary population. It may even have a negative effects on cholesterol, increasing bad and decreasing good cholesterol. If you're active and looking to gain strength and muscle mass, or if you just want to lose fat, CLA is ineffective at both and is not recommended for either performance enhancement or general health.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/12173945#
2.   https://www.ncbi.nlm.nih.gov/pubmed/12923219#

3. https://www.ncbi.nlm.nih.gov/pubmed/15795434#

4.https://www.ncbi.nlm.nih.gov/pubmed/17313718#

5.https://www.ncbi.nlm.nih.gov/pubmed/17510671#

6.https://www.ncbi.nlm.nih.gov/pubmed/19393220#

7.https://www.ncbi.nlm.nih.gov/pubmed/21990002#

8.https://www.ncbi.nlm.nih.gov/pubmed/22261578#

There are a number of different protein supplements to take for pre and post workouts. Here we  look at the timing of  protein supplements, as well as which type of  supplement that is best for you. This may depend on your goals concerning your health. 

Supplementation is usually used as a replacement meal.  This is a good thing to do, and  the timing of your meals is also an important factor. Regardless of your health or fitness goals, timing of meals is important. This includes eating once every three hours or so with some between meal snacks. This can include protein supplements.

Eating six instead of three meals a day will increase your metabolism. The highest amount of calories you should consume is just prior to and after the busiest part of your day. This means things like going to the gym or just for a walk. The remaining amount of calories consumed should be spaced throughout the day.

 A  shake along with some form of carbohydrate between meals should be part of your daily calorie intake. This will help maintain  or increase your metabolic rate  giving you more energy.  Consuming enough protein and increasing your activity level each day becomes more important as we get older mainly due to oxidative stress (1). One of the main amino acids that helps in assisting with this stress is leucine.  This comes in the highest amount in the form of whey protein and can be more effective in assisting in recovery after a workout (5). Because of having more leucine, it may be the best type of supplement to use pre and posts workout. In one study though, this proved not to be the case.

Groups were compared  concerning increases in strength and lean body mass. One group took whey, while the other used soy  replacement. These results showed no significant results concerning differences in strength or size gain between the two groups. This showed soy to have just as much of an effect as does whey on ones' size and strength. (8).

Timing of supplement Intake

Not only is the type of protein important, but the timing of your meals is also an important factor. Whether your working out or not, the timing of meal consumption is an important factor. This helps you maintain your blood sugar levels, along with a healthy metabolic rate.  As stated before, you should consume the majority of calories prior to the busiest part of the day like a workout.

It has been shown that the ingestion of a supplement both pre and post exercise helped at increasing size and strength (2). Just prior to a workout, it may be best for the majority of calories consumed be from carbohydrates along with some protein or essential amino acids (6) This is because carbohydrates are your bodies' first choice of calories used. Whey protein also assists in how fast carbohydrate are used allowing the body to use them faster. Therefore, consumption of a supplement along with some form of simple carbohydrate may be best (7).

In one study, the timed ingestion was looked at both before and after exercise. The cross-sectional area of the muscle was measured both before and after twenty-one weeks of resistance training. It turned out that protein intake increased the cross-sectional area of the muscle and that taking a supplement close to a resistance training program may be more advantageous for an increase in muscle size as opposed to other times throughout the day.(3)

Level of experience

Concerning your level of health and activity, a supplement won't have the same effect if your inactive.  If you are active and your body is used to stress , the body may react differently when time is taken off for a break between training sessions. It has been shown though that strength and lean mass can be maintained during a time of down training regardless of the supplement taken post exercise (4)

What are the best protein supplements ?  Whey protein may be your best choice when compared to other protein sources such as soy or casein.

Soy has been shown to be as effective as other proteins, but unless it is natural, I would avoid taking it. It has been said that soy could possibly have a negative effect on the neurological system. This may effect those with different neurological disorders such as autism, Alzheimer, epilepsy, or other disorders.(9) Overall, whether it is for a general purpose, or for increasing your strength or size, whey is probably the best type of protein supplement to use.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/23239011#

2. https://www.ncbi.nlm.nih.gov/pubmed/17095924#

3. https://www.ncbi.nlm.nih.gov/pubmed/18661258#

4. https://www.ncbi.nlm.nih.gov/pubmed/28328712#

5. https://www.ncbi.nlm.nih.gov/pubmed/29200982#

6. https://www.ncbi.nlm.nih.gov/pubmed/23241341#

7. https://www.ncbi.nlm.nih.gov/pubmed/28530448#

8. https://www.ncbi.nlm.nih.gov/pubmed/29722584#

9  https://www.ncbi.nlm.nih.gov/pubmed?term=((%22Frontiers%20in%20neurology%22%5BJournal%5D)%20AND%20(%222014%2F09%22%5BDate%20-%20Publication%5D%20%3A%20%223000%22%5BDate%20-%20Publication%5D))%20AND%20Westmark%20CJ%5BAuthor%5D#

There are a number of nutritional supplements on the market that are said to help with anything from weight loss, to assisting with increasing ones' lean mass and level of strength.(2) Here we will go over two good workout supplements that may assist in increasing ones' strength and lean mass. The main factor in increasing your lean mass has to do with one's level of the male hormone testosterone, but there are other factors that can assist indirectly as well. One of these has to do with the rate of break down and re building of lean mass after a workout. Although this may not directly assist in an increase in lean mass, it is still an important factor in training, and will be looked at here through the supplements mentioned

Post-Workout Effects

The anabolic and catabolic reactions of lean muscle mass due to a workout have to do with the build up and break down of muscle respectively. There are a number of different proteins that assist in this process. These proteins are made from what is known as amino acids. The amino acids make an in-complete protein into a complete protein which can then assist in the rebuilding process of the muscle after the stress of a workout. One of these amino acids is called leucine, which has been shown to play an important role in the process. Numerous studies have been conducted showing that the substance HMB which is short for hydroxy methyl butyrate to assist in this process. The substance of HMB is a metabolite of the amino acid leucine. Using this as a supplement will assist in the rate and level of recovery seen when compared to using no supplements at all, but are there other supplements which may assist through making the actions of HMB better or more effective ?

There is also another natural substance that when used either alone, or combined with the use of HMB has shown possible promising effects concerning the breakdown and rebuilding of lean muscle mass (9). The name of this substance is called ursolic acid, which is found in the peel of apples and other natural substances. It is a liphopotic compound, and has been shown to decrease markers associated with aging which cause muscle atrophy (8). There are numerous studies that have been done concerning the effectiveness of ursolic acid in increase the individuals lean mass and strength when compared to no supplements being used. The majority of studies found showed no significant difference in lean mass or strength gained during a long period of training (1,3,10), but there are others which have shown it as being somewhat effective. This being the case, more studies need to be done in order to validate the true effects of ursolic acid on strength and size.

The main factor that was seen for individuals supplementing with ursolic acid was a decrease in the amount of markers indicating protein breakdown due to training, along with an increase in the rate of recovery seen (3), and even a decrease in body fat percentage in some cases (3, 4,10). This may point to this being good to be used as a therapy for anyone that may be over training, or needs a fast recovery time. Part of this could also have to do with the effects of ursolic acid on energy used (6,8). Being able to perform an identical task but requiring less energy to do so indicates an increase in performance. This may indirectly allow one to increase their level of strength at a possible faster rate than those that do not use the supplement, although more research should be done This may point to the combination of HMB and ursolic acid being effective for anyone that is overly active and needs a faster recovery time (9). This could be anyone from the individual that may go to the gym a little too often, to the athletic population which is required to workout both in the gym and on the field. There have even been some findings that ursolic acid may assist in some muscular conditions, or natural decrease in lean mass due to aging.

Effects on muscular conditions and aging

The effects of ursolic acid have not only been looked at concerning the breakdown of muscle due to activity, but also due to the general aging process. This is what is known as sarcopenia. In many cases, the use of ursolic acid has shown to be effective in blocking the loss of muscle mass and degradation, while even stimulating protein synthesis or the building of proteins. Being able to use a supplement that can decrease the amount of muscle wasting seen could be of good use for any muscle wasting condition such as, sarcopenia (11). Or other type of medical conditions as well (5)

There are also genes associated with both atrophy or decrease in muscle size, and hypertrophy or increase in lean mass. In some cases, an increase in the hypertrophy gene was seen, along with a decrease in the gene associated with atrophy, indicating a possible positive effect of ursolic acid (7). Other factors that the use of ursolic acid has been shown to effect have to do with the type of muscle effected. In studies found, it was shown to have more of an effect on the oxidative type of muscle (6). This would be either type 1 which is solely for endurance purposes, or type 2 A which is an intermediate type of muscle that can be used for either slower endurance type or moderate rate activities.

Conclusion

In conclusion, although there are numerous other studies conducted concerning the use of ursolic acid on strength and size, results suggest ursolic acid as being used more for therapeutic purposes concerning one's activity level. This works through the decrease in the amount of muscle breakdown due to training. Also, although in many cases, it was shown to have only small effects when used alone, it may be more effective when combined with the supplement HMB to assist in recovery. Overall, it may be a good additive to HMB if you're using it post workout, but not as effective when used alone. From the information found, although ursolic acid may be of some assistance for an experienced individual concerning workouts (1,3,10), but it may be more effective when used more for medical purposes (4,5,7,8.)  Using this supplement for post workout purposes may be somewhat effective, but may serve a better purpose when an individual has to be inactive for a longer period of time, or has any type of neuromuscular medical condition.

References

1. https://pubmed.ncbi.nlm.nih.gov/32593524/

2. https://pubmed.ncbi.nlm.nih.gov/30604177/

3. https://pubmed.ncbi.nlm.nih.gov/29200908/

4. https://pubmed.ncbi.nlm.nih.gov/28335087/

5. https://pubmed.ncbi.nlm.nih.gov/27897418/

6. https://pubmed.ncbi.nlm.nih.gov/26898441/

7. https://pubmed.ncbi.nlm.nih.gov/26331671/

8. https://pubmed.ncbi.nlm.nih.gov/25976755/

9. https://pubmed.ncbi.nlm.nih.gov/25529824/

10. https://pubmed.ncbi.nlm.nih.gov/25352765/

11. https://pubmed.ncbi.nlm.nih.gov/21641545/

There are numerous ways to get an effective workout, but how you train depends on your overall goal. This comes down to two different forms of training, aerobic, or anaerobic. Aerobic means with oxygen, while anaerobic means without oxygen. Regardless of your overall goal, you should probably train both ways, just one more than the other depending on your main goal. Your body changes physiologically to both types of training. Here we go into detail on aerobic training adaptations that your body goes through over the course of training.

[table id=1 /]

These are only some events that fall into either category concerning the way in which you would have to train for the event. There are more aerobic adaptations to exercise and training as opposed to anaerobic training.

We will first go through different factors you should know about, along with definitions of some terms used.

Types of adaptations include: cardiovascular, pulmonary, and respiratory adaptations. Here are some terms you should know in order for things to make more sense.

Heart rate: The frequency of heart beats per minute.

Stroke Volume: This is the amount of blood pumped out of the left ventricle of the heart each heart beat.

Cardiac Output: Heart rate X Stroke volume = cardiac output

Avo2 difference: Difference in the amount of arterial and venous blood measured prior to and after being used. This gives the amount of oxygen used by the muscle.

Onset of blood lactate accumulation: This is the point at which oxygen becomes unavailable to the muscle and the amount produced to used becomes unbalanced, causing a buildup of lactic acid within the muscle. Many activities the production and usage rate is even, allowing for continued activity.

Tidal volume: The amount of air and oxygen in one normal breath

Expiatory reserve volume: The amount of air and oxygen remaining in the lungs after a full expiration

Inspiritory reserve volume: The amount of air remaining after a full inhalation

Total lung capacity: Tidal volume, expiatory, and inspiritory volumes added together.

Vo2 max: This is the maximum venilatory oxygen consumption

Blood Pressure

Systolic: This is the highest pressure the heart is at prior to the valve being opened in the left ventricle to release the blood.

Diastolic: This is the lowest pressure the heart is at prior to the atrium being filled with blood.

Mitochondria: These are the "powerhouse of the cell" They limit muscle capacity, but the size and number are more in trained individuals, increasing their capacity to do work.

Substances used for energy

Carbs: Carbohydrates are the bodies main source of energy. They come in the form of glucose. This includes simple and complex carbohydrates.

A decrease in carbohydrates for fuel will result in an increase in fat being used. This may be from a decrease in muscle glycogen use, which is the storage form of glucose, and a decrease in glucose production.

Fats: These come in two forms, saturated, and unsaturated. Saturated fats want to be avoided since they cause things such as heart attacks due to blocked arteries.

Fats are broken down for energy mainly during aerobic training. This may be due to an increase in a fat metabolizing enzyme. This will conserve glycogen for use later on during an activity. There is an increase in energy from fat, and a decrease in energy from carbohydrates after training occurs.

Proteins: Protein is the body's last choice concerning being used as a source of energy. Protein is used more for the rebuilding of tissue and recovery after activity.

[table id=2 /]

Here are some of these changes and how the body adapts to these changes. Every individual is different so ones' reaction or adaptation to training may not be exactly the same. Here is an example of a trained vs untrained individual and differences that are seen.

[table id=3 /]

Effects of aerobic training on different physiological aspects of the body.

Heart

Concerning heart rate, although a similar heart rate is being worked with for both trained and untrained individuals, a trained individuals rate of increase to that specific heart rate is slower than those that are untrained. This is in relation to ventilation and blood flow which affect oxygen consumption. Over time, the sub maximum heart rate decreases, while increasing the oxygen consumed per heart beat.

Long term training results in an increase in hearts mass and volume. Fibers thicken and number of filaments increase. This occurs along with an increase in power output. A trained individuals hearts are usually around 25% larger than the average sedentary person.

This comes from the stretching and dilation of the ventricles, which also allow there to be a greater capacity for stroke volume, blood flow, and cardiac output. An increase in the size of the arteries, which positively effect systolic and diastolic pressures is seen as well.

The increase in blood flow and increased maximum cardiac output are usually because of blood coming from non-active areas. This involves a decrease in sub-maximal cardiac output and an increase in oxygen extraction allowing more efficient blood flow. This increases the ability to generate ATP aerobically as well.

Ventilation

Upon training, a greater amount of oxygen consumption per heart beat is seen prior to a targeted heart rate being reached as opposed to those not trained. This comes partially from a more efficient blood flow of oxygen.

A lower stroke volume and cardiac output decreases ones' capacity to circulate oxygen efficiently. The maximum stroke volume usually occurs between 40 and 50 percent of ones' Vo2 max in the untrained. This explains why for one study, untrained individuals that had a lower level of Vo2 max had a lower maximum stroke volume and opposed to those that were trained.

Along with an increase in Vo2 max comes an increase in tidal volume and a decrease in breathing rate as well. This decreases the amount of total oxygen cost used for breathing, allowing the oxygen to be used more efficiently in other places.

Trained individuals' percentage of oxygen concerning exhaled air is a smaller percentage of Vo2 max than that of the untrained. This is while using the same intensity. Due to the greater amount of oxygen consumed, there is a greater maximum oxygen consumption for the trained individual than the untrained. This is partially due to the oxygen being able to stay in the lungs longer, and a increase in the strength of the venilatory muscles. This is the same as saying the trained have a greater AVo2 difference and Vo2 max than those that are untrained. Because of this decreased amount of oxygen used per breath by untrained individuals, they must move more air in order to obtain the same oxygen consumption at submaximal levels.

This increase in oxygen uptake or Avo2 difference can be up to greater than three times the resting volume. It can be seen through measuring venous oxygen content which is being returned to the heart.

A biological chemical called lactate is a limiting factor in the uptake of oxygen. This will decrease the efficiency of oxygen use when what is called the onset of blood lactate accumulation occurs. With training this point can be increased. This is thought to happen from a decrease in lactate formation, an increase in the rate of removal, or a combination of the two. It also indicates that ones ability to use lactate as fuel is improving as well. The fact that this maximum level is seen at a higher level of Vo2 sub max in the trained indicates a greater oxygen consumption over time. Both the level of blood lactate accumulation and intensity of a workout are key factors in endurance performance.

Conclusion

In conclusion, aerobic training increases the size of the heart, allowing a more efficient blood flow and an increased cardiac output. This decreases the sub-maximal heart rate & oxygen consumption per heart beat. At the same time, the total oxygen consumed, and maximum amount of oxygen that can be consumed or Vo2 max increase. This occurs while a decrease in breathing rate, air used, and an increase in level of onset of blood lactate accumulation are seen. These factors allow more time to reach the desired training level, indicating an improved aerobic capacity and efficiency, increasing ones' level of performance.

There are many "weight loss" supplements on the market that claim you will lose weight if you take it. Although this may have some truth to it, most of the supplements that are being sold will help more with losing water weight instead of body fat. There are a few that may supposedly work, but more research is still needed. Instead of using pills for weight loss, losing weight naturally is possible through watching the foods you consume. Here are some factors about weight loss which will help you lose weight in a more natural and healthy way.

As everyone knows, the main factor in weight loss has to do with the type of foods that you consume. This means doing the best you can at staying away from foods restaurants serve that are fried and high in cholesterol and sodium. Many of the foods served at restaurants are unhealthy, but there are also some healthy choices available. Just make sure you consume more natural foods with proteins that are low in fat.

Losing weight naturally involves consumption of healthy foods concerning the carbohydrates, fats, and proteins they contain. Although carbohydrates are being publicized as being unhealthy and you should avoid them, this is not totally true. It is not the overall amount, but the type of carbohydrates that are consumed. These are broken down into two types, complex carbohydrates, which are absorbed slower into your system, and simple carbohydrates which are absorbed at a faster rate. In losing weight naturally, it is much healthier to stay away from the simple carbohydrates which include substances like soft drinks, candy, and most processed foods that are on the market. It is much healthier to consume complex carbohydrates which consist of things such as grains and vegetables.

Since this is true, it is only possible to have a healthy diet low in carbohydrates because grains and vegetables have fewer carbohydrates and consist more of fiber. This makes it nearly impossible to consume a high amount of carbohydrates. This means that the majority of carbohydrates that one consumes during a day probably comes from simple sugars.

One thing that assists you in losing weight naturally includes staying on a schedule. This includes both times that you eat during the day, and when you are active and workout. This allows the body to stay on a general schedule and almost know when these meals are going to be consumed, while maintaining a more constant level of blood sugar.

When most people think of meals during a day, you think of having three meals. Although this may seem normal, if you want to lose weight, this is not the way to do it. Your body has a higher rate of digestion and use of food if you consume smaller meals throughout the day. This means having around five or six meals a day instead of three. These meals do not all have to all be foods, but can be in the form of a nutritional supplement and should be thought more of as a small snack in between meals. Using a protein supplement that is low in sugar and uses a good protein source such as casein, whey, or egg whites is the best thing to use.

Consuming smaller meals will allow you to burn more calories at a higher rate than you would if you only had three meals a day. This assists in losing weight naturally because six meals a day allows your body to have a more steady level of blood sugar during the day, and while you sleep. A smaller meal closer to bedtime will allow your blood sugar not to drop as much during sleep. Here is a general example of this for a person that is consuming a total of 1800 calories a day concerning calories per meal.

3 Meals: 600 calories/meal

6 meals: 300 calories/meal

You can also change the amount of calories consumed each meal depending on the activity level during the day instead of consuming the same number of calories each meal. Here you would want to consume more of the calories just prior to and after the busiest part of your day. This should assist you in losing weight naturally.

Concerning other nutrients such as proteins and fats, you should stay away from proteins that are high in fats such as pork or beef, consuming these sparingly. Even if you are a certain type of vegetarian, there are good protein sources available. Some other sources of protein include poultry, turkey, fish, eggs, and dairy products. These proteins are healthy when they are low in fat. Although some fats are not good for you, there are also healthy fats that you should consume. These come in different forms including mono unsaturated and poly unsaturated fats. These can come from sources such as nuts, fish, avocado, and different oils. These types of fats and proteins are healthy and will help you in losing weight naturally.

When using different types of oils though, you should read the label and make sure that it does not go through a process called partial or total hydrogenation. This process is where hydrogen is added. This makes it more of a saturated fat, which only means that the fat is saturated with hydrogen. This is only a general list of different foods that are healthy concerning both fats and proteins.

Also, another main concern when following a healthy eating plan and losing weight naturally is that you are consuming enough vitamins and minerals. This means having enough vegetables and green substances such as spinach and lettuce, and fruits. Although these foods do have vitamins in them, it may still be a good idea to take a vitamin supplement. When you are consuming more meals throughout the day, it may also help if you are able to prepare your meals ahead of time. Although this process may take time, it will help you stay on a good diet, eating healthier meals as opposed to consuming fast food.

Just to review, factors concerning losing weight naturally without depriving yourself of foods that you enjoy include: Consuming healthy fats, carbs, and proteins, staying away from simple sugars, using less processed foods, staying on a set eating and activity schedule, consuming smaller meals throughout the day, using good supplements concerning proteins, and fixing meals ahead of time. Overall, these are only some variables of eating and following a good nutrition plan. If you are able to start these habits concerning your nutritional plan, along with a routine for activity or working out, you should be able in losing weight naturally without having to pay for some magic weight loss pill.

HCG stands for Human Chorionic Genadotropin. It is a glycoprotein that is made up of two hundred and thirty-seven amino acids. The main purpose for this protein is its use during pregnancy. One thing that it does during this time is allows progesterone to secrete, which in turn assists in having good blood vessels and capillaries that help to support the growing fetus. It can also be used to monitor certain diseases, and even tumors. Could it be used as a weight loss supplement as well though ?

HCG and Weight Loss
The use of this substance was first connected to weight loss through a Dr. Simmons. Which after ten years of study with both male and female subjects was able to conclude that when HCG was put together with a strict eating and exercise plan, it was possible to lose weight. Because of its effect on the hypothalamus, there is also an effect which helps curb cravings and decrease appetite. Although this is true, I was unable to substantiate these findings through actual research papers.

Studies on weight loss
There are other research studies that have been done which point toward the opposite of the HCG not being the main factor in the weight loss that was seen. In one study, which took place using obese women in a clinical setting. The subjects received the same diet and calories and were weighed on a regular basis. One group was injected with the HCG and the other was not. The end results showed HCG as having no effect on the weight reduction seen between the two groups. In another similar study, two groups were tested, one was injected with HCG, while the other was injected with a placebo. The results of this study were identical which may point toward some other factor being the cause of the weight lost. There was also a study that looked at previous studies and the methods that were used. A score from 16-100 points were given showing their level of methodology. Upon finishing the review, it was concluded that HCG has no scientific evidence for any effectivness in treating obesity and helping with weight loss.

How can it assist in performance ?

Although the main reason for this protein is what was previously mentioned, it has also been used by athletes as a performance enhancing hormone. HCG is used mainly during and after cycles in order to maintain testes size and natural production of testosterone. At some point though, after too many high level steroids have been used, this can decrease leutinizing hormone which is responsible for transporting testosterone from the pituitary gland to the testes. This is where the HCG can be used in place of LH. At some point though, a peak will be reached where your own production of testosterone will have decreased, and the effectiveness of the drugs will plateau. Using this or any other steroid for enhancing performance is only short term.

Other studies

Although this may be discouraging concerning the lack of using HCG  for weight loss, there are other uses for HCG as well. As mentioned before, it is a factor in the development of a fetus during pregnancy, so some of these conditions are within the field of health and wellness. This focuses more on your overall health and not only fitness. HCG plays a role in monitoring pregnancy and ovarian cell tumors. In one study HCG promoted migration of the tumors. This says that HCG may be able to regulate metastasis of ovarian cancer, and possibly be used theraputicly in the treatment of ovarian cancer. Other studies have shown similar results. In another study, it showed the influence of HCG on marking the formation of a tumor in breast cancer. It can also decrease the expression of estrogen receptors which protect against breast cancer.

These previous studies mentioned, along with many others show the impact that HCG can have on certain cancer cells within the female body and at some point may be used as a form of therapy in treating different types of cancer which is a big step in the right direction of fighting cancer.

Although the protein HCG hasn't been shown to help in weight loss, there are other positive factors that its use can bring, including assistance in performance and workouts, as well as a possible use in treating different types of cancers that someone may have.

Conclusion

Overall, studies showed that HCG is ineffective when it comes to weight loss, and that the weight loss that was seen in the subjects that were being tested, probably came from other factors involved such as eating habits, as well as level of activity. Also, although many people use HCG for performance enhancing purposes, because of its effects on the bodies' natural production of hormones, this is not advised. Also, the fact that there is a chance of HCG having a positive effect on medical conditions is encouraging and may be more promising when more research has been done.

When you here obesity or overweight, most of the time you think that it's because of a lack of activity or overeating. While this may be true, it may only be partially of what causes one to be overweight or obese. Some studies bring up the relationship between genetics and obesity, questioning the significance of genetics contributing to someone becoming obese.

In a general, it makes common sense that if you consume more calories than you burn, the extra calories have to be stored somewhere in the body, that being the form of fat. This is true, and at some point, ones' body may use the stored fat for energy as a last resort.

Possible Genetic factors

Over the past few years, there have been many different medical conditions, most of them very specialized conditions that have been linked to ones' genetic make up. There are actually even a few of these conditions that have been successful in developing a type of medication to possibly treat the condition.

Activity and eating

Although it is much more challenging for many people to lose weight and keep it off, even when maintaining a clean healthy diet, research on this issue of genetics and any possible links to obesity could open up a new door in assisting severely obese patients in weight loss so they can have and maintain a healthy lifestyle.

Some research has even shown that after losing the weight, some subjects that may have been geneticly pre disposed to obesity had to work harder in order to keep the weight off when compared to others.

This would mean that although two people consumed the same number of calorie, the one subject that had genetic factors involved with the obesity would probably have to work twice as hard to maintain that weight loss.

Conclusion

From the number of studies out there on genetic factors and obesity, if you are genetically pre disposed to having the gene that can lead to weight loss, it is still possible to lose the weight through lifestyle changes and eating habits. Although it may be made easier to lose that weight when put with specific medications that have been and are currently being researched.  I hope that the articles included through the link, along with other research that can be looked at has been of some assistance.