February 23, 2010 in Articles, CLA, Supplementation by James Dawson Martin
The Benefits of CLA
CLA (conjugated Linoleic Acid) is a naturally occurring fatty acid. It is found in cheese meat and dairy products in low amounts.
CLA is one of the ‘good fats’, and at levels of 2-3 grams per day CLA can help achieve body fat loss – which studies have shown.
The one problem with CLA is that it is found in foods at very low levels that also contain a lot of saturated fat – this is the reason we supplement with a CLA product.
………………………..
STUDIES & Research:
………………………..
CLA has strong and scientific evidence to support weight loss. For many years, studies have been done on CLA to find out just how effective supplementing with it can be.
Extensive studies have shown that CLA reduces fat mass, while increasing lean body mass. A recent study showed that in 53 healthy individuals taking 4.2g of CLA a day led to a significant 3.8% decrease in body fat compared to individuals not taking CLA!
…………………….
Impact on Weight Training
…………………….
When combined with a weight training program, CLA can be of even more benefit.
A small trial study investigated CLA on muscle development in bodybuilders consuming 7.2 grams of CLA or placebo a day for 6 weeks while completing bodybuilding multi-joint exercises.
An increase in skin fold corrected arm girth, body mass and leg press strength was seen in the group taking CLA – this was not found in the group using the placebo!
………………………..
Summary
………………………..
With proper exercise, nutrition and dedication, CLA can undoubtedly lead to an increase in fat reduction and increased lean muscle.
Remember that in order to be successful, the dosage of CLA should be around 3.4 or higher – maybe as high as 6 grams for bodybuilders and weight training men.
I will be utilizing CLA for my new workout journal – so keep checking that out!
- James
Search the site
Pages
Workout Journal 2010
- ~ New workout journal 2010
"Okay guys.
I now have my computer back and I am back stronger than ever to do my second transformation cycle journal!
My transformation results last time were fantastic - in my opinion.
My weight went up 15lbs and I leaned out for a total of 10lbs of muscle gain. Leaner and bigger!
However, I ended up finishing not as well as I would have hoped in the bodyspace spokesmodel contest finals - mostly due to the fact that I took over a year off doing regular modeling and had a lot going on in my life with moving countries.
I hadn't worked out for size in over a year. I lost muscle - coming in at 172lbs just this past October, so I was happy going in at 184lbs. The contest was strong and I needed that extra time to compete, so no excuses! Just more fuel to the fire! My motivation is high!
However, I was happy to make the top 5 out of thousands of people and it was a great experience.
After a few weeks off reflecting and taking my new job, I am coming back with a new transformation journal.
I am going to get shredded these next 4-5 weeks and then lean bulk it all the way back to 195lbs and beyond.
I will be doing this with the help of Optimum Nutrition - I will be using their protein powders, creatine, no products, multi vitamin, fish oils, and CLA. I will document my progress with each supplement on my transformation blog.
Keep updated for the first one - coming next week!
- Read all Journal Weeks »
