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Fat Loss is all about mind control. You need to be able to curb your hunger and stick religiously to a diet plan. You will need to be vigilant about what you eat and will have to grocery-shop yourself instead of relying on your spouse or your parents. Supplements can be very useful in helping you burn fat, gain muscle and keep hunger at bay
Here are the supplements you will require depending upon what you want to achieve:
Whey Concentrate contains around 80% protein along with naturally occurring BCAAs and other Amino Acids. For weight loss, choose only Low Fat and Low Carbs whey Protein like Whey Totalé or ON Gold Standard.
Whey Isolate contains around 85 – 90% ultra-filtered whey protein isolates that have extremely low (or 0) fats and carbs content. These digest very quickly in your body and provide the best possible muscle recovery.
Pre Workout provides mental and physical focus so that you can workout harder and for more duration
Glutamine helps in muscle recovery and prevents muscular catabolism (use of muscle by body as source of energy). It also boosts immunity and helps your stomach digest all the nutrients you are consuming.
Fat Burner: Different brands offer different Fat Burners. Some are mild while others are strong. Fat Burners basically help improve body’s metabolism and start using Fat as Energy.
Meal Replacement Shakes: These are most effective when it comes to keeping hunger at bay and consuming minimum possible calories. Meal Replacements shakes can accelerate your Weight Loss goal to a crazy velocity.
Protein Bars: Are very important when it comes to snacking. Most people go fat because they tend to snack on the wrong kind of food and the right kind of food is not always easy to find. Thankfully, Protein Bars address this problem in a convenient way. Just keep some handy at a trip, your office or at home and much on one when you feel hungry without worrying about the calories.
Amino Acids Various amino acids perform various tasks in the body. For Fat Loss we will use and Amino Acid called L-Carnitine. This is extremely beneficial in removing excess water from muscles and giving the muscles a toned appearance.
Fish Oil/Omega 3 Supplement (Flaxseed Oil) is rich in two specific groups of omega-3 fatty acids which help in:
- cardiovascular function
- nervous system function and brain development
- immune health
- With lots of omega-3s, muscle cells become more sensitive to insulin, while fat cells decrease. This means that the body can divert more nutrients to muscle tissue.
Multivitamin: Help regulate the body’s metabolism. Vitamins and minerals are used in almost all the processes of the body. Muscle building also requires Vitamins and Minerals. They are also required to digest nutrients in the body.
- Helps increase muscle strength and anabolic hormone levels
- Clinical trials have shown that ZMA can significantly increase anabolic hormone levels and muscle strength in well-trained athletes
- May also help to increase endurance, muscle healing and growth and restful sleep
IMPORTANT: The most common reason why people do not achieve their muscle building goals is because they consume less Protein than required to reach their goal. A Protein supplement is not a magic pill that will make your muscles grow overnight. You need to provide your body with optimum amount of protein every day. Some of it can come from the Protein shakes, the rest has to come from food. Therefore your diet is extremely important.
CHOOSING THE RIGHT SUPPLEMENT
Choosing the right supplement stack depends upon your weight loss goals. Here are some of the common goals.
WEIGHT LOSS FOR BEGINNERS
As a beginner, you need to experiment a little. Find out what suits you best. Each body type is different and therefore some supplements will suit you better than others. This is what we have seen work for most people.
This stack is for those who are slightly over-weight and wish to remove fat from their body by losing 5-6 Kg in 2-3 months.
Whey Isolate: This will be your basic need. Choose any trusted brand based on your budget. When choosing, just make sure that protein content per scoop is more than 80% (higher is better) and Carbs and Fats are as low as possible (0 if possible).
Fat Burner: Choose any depending upon what you wish to achieve.
Pre Workout (Optional): Is essential to help you workout beyond your physical limits. The more you workout, the more muscle you will gain. The more muscle you gain the better will be your TDEE (Total Daily Energy Expenditure) and better will be your fat loss. Especially for beginners, pre workout can do wonders to your energy levels in the gym. Popular choices include Acacia Pre Workout Ignition Series, Jack 3D, RSP Nutrition Fast Fuel and more.
Protein Bars (Optional but important): Most often, especially for working people, it becomes impossible to find a high nutrition snack. You feel really hungry during snack time (4pm – 6pm) and do not have many options. In this case you can use Protein Bars. Just take some with you and munch on them whenever you feel hungry. This is the best way to stop yourself from snacking on Junk. You may even replace your lunch with a highly nutritious protein bar that will keep you full for a long time and provide good nutrients to the body.
HOW TO USE
If you workout in the morning/afternoon:
- 1 Fat Burner capsule 30 mins before breakfast
- (Optional) 1 Serving Pre Workout to be had 5-10 mins before workout.
- 1 Fat Burner capsule immediately after workout
- 1 Scoop Whey Protein Isolate 10-15 mins after workout.
- 1 Fat Burner Capsule between lunch and dinner (on almost empty stomach)
- (Optional) 1 Ritebite protein bar during snack time
- 1 Scoop Whey Protein Isolate at night, just before going to bed
If you workout late in the evening (Not recommended):
- 1 Fat Burner capsule 30 mins before workout
- (Optional) 1 Serving Pre Workout to be had 5-10 mins before workout.
- 1 Scoop Whey Protein Isolate 10-15 mins after workout.
- 1 Fat Burner capsule 30 mins before breakfast
- 1 Fat Burner Capsule between lunch and dinner (on almost empty stomach)
- (Optional) 1 Ritebite protein bar during snack time or before workouts if you feel really hungry.
- 1 Scoop Whey Protein Isolate 10-15 mins before breakfast or with breakfast.
You may use Why Protein Concentrate instead of Isolate if you are low on budget or do not have a lot of fat to lose.
Fat Burners come in different varieties and with different dosages. We recommend that you read the instructions on the product you buy and then implement it in your schedule. If you need any help, you can always contact us.
EXTREME WEIGHT LOSS
If you are desperate to get your body in shape then follow this supplements plan religiously. You need to be very cautious about calorie intake and you need to burn some calories in the gym. Your diet should be your obsession for some time.
This stack is for those who wish to reduce 10-20 Kg within a period of 2-3 months.
Whey Isolate: This will be your basic need. Choose any trusted brand based on your budget. When choosing, just make sure that protein content per scoop is more than 80% (higher is better) and Carbs and Fats are as low as possible (0 if possible). Here you can browse for some of the best Whey Protein Isolates in the market.
Fat Burner: Choose any depending upon what you wish to achieve. Here are some Fat Burners you can choose from.
Pre Workout: Since your calories intake is low, Pre Workout is not an option. It is essential to help you workout beyond your physical limits, which you will easily reach seeing that your body is calorie deficient. The more you workout, the more muscle you will gain and more fat you will lose. You can choose any of these Pre Workout supplements, but we recommend BPI 1.M.R. Vortex. It has Yohimbe extract that will further help you lose weight during workouts.
Protein Bars (Optional): You should keep some of these handy so that you know what amount of calories you are consuming when you eat a protein bar. You also need to restrict taking in unwanted calories from fats and carbs.
Meal Replacement Shake: Is absolutely essential. Start with MRP shakes in double toned milk. Once you get used to it, start taking these MRP Shakes in water. We suggest that you take these shakes only once a day and preferably during night.
HOW TO USE
If you workout in the morning/afternoon:
- 1 Fat Burner capsule 30 mins before breakfast
- 1 Serving Pre Workout to be had 5-10 mins before workout.
- 1 Scoop Whey Protein Isolate 10-15 mins after workout.
- 1 Fat Burner Capsule between Breakfast & lunch (on almost empty stomach)
- 1 Fat Burner Capsule between lunch and dinner (on almost empty stomach)
- (Optional) 1 Ritebite protein bar during snack time
- 1 Serving meal replacement shake (with 250 ml milk or water) during and as dinner.
- 1 Scoop Whey Protein Isolate at night, just before going to bed
If you workout late in the evening (Not recommended):
- 1 Fat Burner capsule 30 mins before workout
- 1 Serving Pre Workout to be had 5-10 mins before workout.
- 1 Scoop Whey Protein Isolate 10-15 mins after workout.
- 1 Fat Burner capsule 30 mins before breakfast
- 1 Scoop Whey Protein Isolate 10-15 mins before breakfast or with breakfast.
- 1 Serving meal replacement shake (with 250 ml milk or water) during and as Lunch.
- 1 Fat Burner Capsule between lunch and dinner (on almost empty stomach)
- (Optional) 1 Ritebite protein bar during snack time or before workouts if you feel really hungry.
Fat Burners come in different varieties and with different dosages. We recommend that you read the instructions on the product you buy and then implement it in your schedule. If you need any help, you can always contact us.
Fat Loss requires great dedication. For some it comes naturally, for others, you might want to find a motivation. It takes 2-3 days for your body to get used to this diet plan and once it does, all you need to control is your psychology, because physiologically your body will have adjusted to low calorie diet. Happy Shredding!!