resistance training

Unfortunately, most supplements don’t work. You see, congress approved the Dietary Supplement Health And Education act in 1994 which essentially deregulated the industry. As a result, the FDA has a very loose grip on the supplement industry.

The bad news is that virtually anybody can put something in a pill and start selling it.

So here are the essentials of supplementation for arm toning:

1. Green tea: Primarily because of its caffeine content. You see, caffeine activates your adrenal glands. And active adrenal glands can provide the metabolic framework for intense workouts. The key here is to take the minimum amount of caffeine necessary for the desired effect.

2. Whey protein: Although not absolutely necessary, it helps get much needed protein to your active tissues immediately after your workout. You see, immediately after you exercise, your core temperature is so high that it blunts the hunger drive. Yet, this is a time when you need nutrients ASAP.

3. Powdered carbohydrates: Similar to the situation with powdered protein, having some right after exercise is a great way to overcome the heat induced lack of hunger. Just make sure you don’t rely on powdered protein or carbs as meal replacements.

4. Salmon oil: Specifically, omega-3 fats in supplemental form. The key take home here is that supplemental omega-3 fats are not necessary if you are already eating sources of omega-3 fats in your diet. Only supplement if your diet is deficient. Don’t think that more is better here.

5. Vitamin pills: The research is clear here, taking mineral/vitamin pills does provide health benefits. The key issue here, however, is that it’s a fine line. If you take too much, you can seriously damage your body if you reach toxic levels. I recommend picking a multivitamin that has no more than 100% daily recommended values for any single nutrient.

The majority of supplements don’t work, but that doesn’t mean you should see them as evil either. Keep in mind that whole food will always be far superior than supplements. Nevertheless, the above supplements can definitely help you.

Writer Katherine Crawford, a fitness physiologist and former flabby arms sufferer, instructs on the best flabby arm exercise. Unearth how to get sexy and toned arms by visiting her website about how to shake fat off right now!