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Posted by: you can try here | 2015.01.01 at 03:43 PM Long term effects of black mold, both on your home and possessions.
Garcinia Cambogia – Hydroxycitric Acid Extract For Weight Loss?
Up until October 28th, 2012, few people around the world knew about ‘garcinia cambogia' and would have lost first round of a national spelling bee if asked what it was. But thankfully there is always hope for tomorrow, and for garcinia, the future would get much brighter.
Remembering the day so clearly, being October 29, 2012 – when Doctor OZ's Garcinia Cambogia extract episode airing for no more than 6 minutes became a world-wide sensation and phenom in a matter of New-York marketing minutes – fast forward from Oct 28 to Oct 29 to 2017; this is our assembled garcinia story of facts, figures and semi-unfortunate fallacies surrounding the most popular diet pill, phrase and product ever created…
Origins Of Garcinia (Malabar Tamarind/Gummi-Gutta)
Garcinia Cambogia is one of the most controversial dietary nutrition supplements in the world today. Some people swear a pure extract of Garcinia Cambogia is an extremely effective weight loss tool and appetite suppressant – and others, not so much reporting negative side effects galore like dry mouth, dizziness, toxicity and stomach aches – but for us, no matter where on the scale of effectiveness and results, it was only the start of the surface level conversation as most of hard to swallow at face value heresay is based on a 5 to 6 minute video clip produced by Dr Oz TV Show (much like forskolin).
So what’s the real one-size-fits-all truth about Garcinia Cambogia HCA extract and its potential weight loss qualities? What does science have to say about this unique malabar tamarind tropical plant?
Today, we’re going to round up every updated 2016 and 2017 credible medical science resource we can find has to say about the facts vs fiction of garcinia cambogia extract for weight loss and natural appetite suppressant.
What is Garcinia Cambogia?
Although the term “Garcinia cambogia” is no longer used by the scientific community, it’s the primary term used by the nutritional supplement community. Other names for this fruit include brindleberry, Malabar tamarind, and kudam puli.
The Garcinia cambogia fruit itself looks like a small pumpkin. It typically features a greenish, pale yellow color and has wrinkled, grooved skin. In terms of size, it’s somewhere between an orange and grapefruit.
Today, Garcinia cambogia is grown for its fruit in tropical climates around the world, including Southeast Asia, south India, and west and central Africa. That fruit is used in cooking and is especially popular in curries.
History of Garcinia Cambogia
Garcinia cambogia is a relatively new trend in the dietary supplement community. However, it’s been well-known in the traditional medicine community for quite some time.
For thousands of years, Garcinia cambogia remained relatively unknown. But in 2012, the trajectory of Garcinia cambogia changed forever when world-famous TV personality Dr. Oz claimed that Garcinia cambogia could be used for natural weight loss with “no diet or exercise” required.
Since 2012, a number of scientific reports have been published examining the effectiveness of Garcinia cambogia and its rumored health benefits.
The weight loss claims of Garcinia cambogia have faced a lot of criticism, and we’ll take a look at the rumored weight loss benefits of Garcinia cambogia below.
Health Benefits of Garcinia Cambogia
Those who support Garcinia cambogia claim that it has been linked to a number of powerful health benefits.
Now, there are two different types of health benefits of Garcinia cambogia.
However, many of the weight loss benefits of Garcinia cambogia are said to come from the rind of the fruit, which contains a compound called hydroxycitric acid (HCA).
Ultimately, the rumored health benefits of garcinia cambogia include:
- Weight Loss
- Appetite Suppression
- Reduced Risk Of Heart Disease And Better Cardiovascular Health
- Reduced Risk Of Diabetes
- Reduced Fat Buildup And Reduced Abdominal Fat
- Better Metabolism
- Reduced Risk Of Ulcers
- Healthier Digestion
These are the rumored health benefits of Garcinia cambogia.
So now, It is no longer a question of ‘does pure Garcinia Cambogia work’ because many studies have confirmed the efficacy of HCA (the main active ingredient in Garcinia supplements) as being an effective appetite suppressant that can help anyone to achieve their weight loss goals.
Below, we’ll see if any of those health benefits come with real scientific evidence.
Scientific Evidence for Garcinia Cambogia
Garcinia cambogia hasn’t been extensively studied. However, the studies on Garcinia cambogia that have been published have demonstrated mixed results. Instead of telling you whether or not Garcinia cambogia works, I’m going to summarize the scientific studies on Garcinia cambogia below:
In 1998, a study was published in the Journal of the American Medical Association. This study was published in response to a flurry of promising reports on HCA, the active ingredient in Garcinia cambogia.
Unfortunately for HCA supporters, the 1998 study showed that “Garcinia cambogia failed to produce significant weight loss and fat mass loss beyond that observed with placebo.” 1
The study took place over 12 weeks and involved a total of 135 subjects. Some of the subjects took HCA, while others took a placebo. By the end of the 12 week period, the HCA group had not exhibited a statistically significant difference in terms of percentage body fat loss or weight loss.
Some thought this would be the end of HCA as a dietary supplement. But other studies have offered conflicting results.
Criticisms Of This Study
One of the main criticisms of this study comes from Harry Preuss, a researcher at Georgetown University who claims that the JAMA study “used whatever the dose was at the time, and they never mentioned the type of citrate they used.” In other words, they may have been using the wrong HCA.
Additionally, others have criticized this study for its heavy use of dietary fiber. Dietary fiber is thought to interfere with HCA, which could have inhibited weight loss in the HCA group.
In 2003, Japanese researchers published a study in Fitoterapia. This study examined the effects of Garcinia cambogia extract on mice over a period of 4 weeks.
The research concluded by stating that treatment “was found to have no effect on body weight, fat pad weight, or serum glucose level.”
However, Garcinia cambogia was shown to have other physiological effects. Treated mice displayed lower levels of serum insulin and leptin, for example, as well as a lower ratio of leptin/WAT.
This led researchers to conclude that “G. cambogia extract efficiently improved glucose metabolism and displayed leptin-like activity.”
Dr. Preuss, the guy we just motioned above, decided to lead his own study on HCA. Dr. Preuss’s study involved 30 “healthy but overweight people” between the ages of 21 and 50. The study took place over an 8 week period. 2
Dr. Preuss and his team found some surprising results. All of the subjects were told to consume a diet of 2,000 calories per day and walked for half an hour five days per week.
One group was given Super CitriMax, a patented form of HCA bound with calcium and potassium. The other group was given a placebo.
By the end of the 8 week period, the placebo group had lost an average of 3 pounds. However, the HCA group had lost an average of 12 pounds – a 400% difference.
Additionally, the HCA group saw their BMI fall by an average of 6.3% compared to the placebo group’s average of 1.7%.
Another interesting effect of the study was that the HCA group saw their serotonin levels double compared to the placebo group. Additionally, the HCA group had a 16% reduction in the amount of food they ate per meal, compared to no change with the placebo group.
Like all good researchers, Dr. Preuss tried to replicate his results in a follow-up study. That follow-up study involved more subjects (60 people in total, double the original study) and came to similar conclusions.
In this study, the HCA group lost an average of 10.5 pounds compared to the placebo group, which lost an average of 3.5 pounds.
Once again, in this study, the placebo group had no change in appetite, but the HCA group reported a 16% reduction in the amount of food consumed per meal.
Additionally, Garcinia Cambogia has several other positive effects which include вЂ“ Control of appetite so that you consume less food, only as much as is needed by the body to stay healthy Reduction in craving for any sort of unhealthy food such as food with high fats and sugar content It also boosts your mood so that you may stay happy and donвЂ™t indulge in emotional eating that can trigger weight gain It also boosts your energy so that you may stay more active and burn more calories It also helps to maintain the healthy blood sugar level It improves digestion and regulates bowel movement so that there is no bloating Better cholesterol levels Luxury Garcinia CambogiaВ v/s Other Options You must be wondering why you should consider buying onlyВ Luxury Garcinia Cambogia.В To help you to come to a decision, let us consider various other options and see why this supplement is a far better choice.
Letztendlich nehme ich die Pillen noch zusammen mit meinem Mann, doch nicht mehr täglich; jetzt nehme ich sie nur alle drei oder vier Tage.
Preuss also has his name attached to a 2005 research report on Garcinia cambogia and hydroxycitric acid. This time, Dr. Preuss collaborated with five other doctors to discuss the powerful health benefits of HCA. 3
Specifically, researchers demonstrated that HCA was much more effective when bound to certain other compounds. Naturally, HCA is bound to calcium, which reduces its bioavailability. Calcium is found naturally in Garcinia cambogia. So if you were to just eat the rind of Garcinia cambogia fruit, you would be eating HCA bound to calcium.
But when HCA is bound to salt, it makes the compound water-soluble, increasing its bioavailability. This compound is called HCA-SX, also known by its trademarked name, Super CitriMax.
When taken in the form of HCA-SX, this compound was shown to “increase serotonin availability, reduce appetite, increase fat oxidation, improve blood lipid levels, reduce body weight, and modulate a number of obesity regulatory genes without affecting the mitochondrial and nuclear proteins required for normal biochemical and physiological functions.”
In other words, this report demonstrated HCA had all of the powerful weight loss benefits it was rumored to have – with no major side effects. You just had to bind the compound to salt.
We can make a few broad conclusions about Garcinia cambogia from the studies listed above.
— First, we can conclude that hydroxycitric acid (HCA) is the most active ingredient within Garcinia cambogia and the one most intimately connected with weight loss.
Yes, there are other ingredients in Garcinia cambogia, including calcium, phosphorus, iron, and thiamine, but none of these ingredients are available in high enough doses to compete with the benefits provided by HCA.
— Second, we can conclude that HCA is not very effective when taken on its own. HCA is naturally bound to the calcium within Garcinia cambogia. This reduces bioavailability by at least 50%. This is thought to be the reason why many early studies on HCA failed to produce significant weight loss results.
— Third, we can conclude that, based on at least three separate studies, HCA is most effective when bound with salt, creating HCA-SX. HCA-SX has been clinically shown to promote weight loss, better metabolism, and reduced appetite.
— Fourth, we can conclude that more research needs to be done on Garcinia cambogia before any of these benefits can be definitively proven true. The early evidence of favor of Garcinia cambogia is positive. In several studies, participants have lost a significant amount of weight while taking Garcinia cambogia extract while also experiencing powerful appetite suppression effects.
The good news is that the medical community is actively researching Garcinia cambogia. We should know more about this unique tropical plant in the near future.
Why Garcinia Cambogia Supplements Can Be Dangerous
Garcinia cambogia supplements can actually be dangerous. Today, there are hundreds of shady internet companies selling Garcinia cambogia extract online. The vast majority of these products are totally unregulated and have not been approved by any regulatory body in the world – like the United States Food and Drug Administration (FDA).
One of the problems with the FDA is that it regulates foods and drugs. For some bizarre reason, the FDA has decided that “supplements” are neither foods nor drugs, so it chooses to ignore the supplement industry.
That’s why Americans can purchase virtually any supplement they want online. That’s also why buying supplements online can be so dangerous.
Garcinia cambogia supplements, in many cases, contain very little Garcinia cambogia. Instead, they contain trace amounts of G. cambogia extract along with high levels of caffeine and other filler ingredients.
Ultimately, pure Garcinia cambogia extract has demonstrated some surprising benefits in clinical testing.
Naturally, HCA is bound to calcium, which reduces its bioavailability.
However, you need to be careful where you buy from and which manufacturers you work with.
It’s All About How You Take It
The information listed above isn’t designed to scare you away from Garcinia cambogia. It’s meant to educate you about one central concept:
The effectiveness of Garcinia cambogia depends entirely on how you take it.
In all of the successful clinical tests on Garcinia cambogia extract (HCA), participants were instructed to exercise and eat a healthy diet while restricting their caloric intake. Both the placebo groups and HCA groups in these studies lost weight, but the HCA groups consistently lost more weight and experienced powerful appetite suppression along with other health benefits.
This has led many to conclude that Garcinia cambogia is a powerful weight loss and appetite suppression tool, but it works especially well if you’re using Garcinia cambogia to complement an existing diet or exercise routine.
Will Garcinia cambogia help you lose weight without diet or exercise? Probably not.
But if you maintain a healthy diet and take the recommended dose of Garcinia cambogia per day, you may be able to lose more weight than someone who is eating the same diet and maintains the same exercise routine as you – at least according to current clinical studies.
How to Use Garcinia Cambogia
If you’re taking Garcinia cambogia for its weight loss benefits and appetite suppression effects, it’s recommended you find a Garcinia cambogia supplement with at least 50% hydroxycitric acid (HCA).
Typically, Garcinia cambogia comes in capsule form. When taking Garcinia cambogia capsules, you should take the capsules 30 to 60 minutes before each meal with a glass of water. The recommended dose is between 500mg to 1000mg, so you may need to take multiple capsules.
You should not eat or drink anything for 15 minutes after taking Garcinia cambogia in capsule form. This enhances bioavailability.
Repeat the above dose before every meal of the day.
You can also find Garcinia cambogia in liquid form. If you’re taking Garcinia cambogia as a liquid, you should place one serving under your tongue 10 minutes prior to eating a meal. Most Garcinia cambogia liquid supplements consider one serving to be 1ml, which works out to about 20 drops.
Just like with the capsule form, you should not eat or drink anything for 15 minutes after ingesting Garcinia cambogia in order to enhance bioavailability. You should also repeat the above dose before every meal of the day.
Garcinia Cambogia Side Effects
In clinical studies, Garcinia cambogia has proven to be a safe, well-tolerated oral supplement. Patients have exhibited no serious effects when taking Garcinia cambogia for up to 12 continuous weeks (which is the maximum length of studies performed so far).
Participants have reported some minor side effects from Garcinia cambogia, including nausea, digestive tract discomfort, and headaches.
If you’re experiencing painful side effects after ingesting Garcinia cambogia, then it’s probably not Garcinia cambogia that’s causing the problems. Instead, it’s the shady, low-quality pharmaceutical companies adding dangerous filler ingredients to their formulations.
Conclusion: Is Garcinia Cambogia Right for You?
Garcinia cambogia has an unfair reputation as a dietary supplement “scam”.
Unfortunately, that reputation comes from low-quality Garcinia cambogia extract manufacturers, many of which try to pass off dangerous caffeine-based formulations as some type of Garcinia cambogia extract.
In clinical settings, Garcinia cambogia has proven to be an effective weight loss and appetite suppression tool in at least three major studies. These studies relied on the active ingredient within Garcinia cambogia, hydroxycitric acid (HCA).
When you buy Garcinia cambogia extract supplements, pick a supplement with at least 50% HCA content.
Studies that Prove Garcinia Cambogia’s Effectiveness Several studies on garcinia cambogia can be found at the website of the US National Library of Medicine National Institutes of Health.
Buy from trusted manufacturers and trusted online sources.
Ultimately, the best Garcinia cambogia results have come from combining the supplement with diet and exercise.
Garcinia cambogia is not a miracle pill that will help you lose weight while eating pizza on the couch all day.
But when taken properly and intelligently, Garcinia cambogia and HCA can lead to some surprising weight loss results.
1. Heymsfield SB, et al. Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial. JAMA. 1998 Nov 11;280(18):1596-600.
2. Preuss HG, et al. Efficacy of a novel, natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX, niacin-bound chromium and Gymnema sylvestre extract in weight management in human volunteers: a pilot study. Nutrition Research. 2004 Jan; 24(1); 45-58
3. Preuss, HG, et al., Effects of a natural extract of (-)-hydroxycitric acid (CHA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss. Diabetes Obes Metab. 2004 May; 6(3): 171-80.
Freeletics. Semana 5 Hell Week (5 semanas contacto) 885
¿Ya has llegado a esta última semana de contacto con Freeletics?
Si has llegado hasta aquí con Freeletics, seguramente tendrás dos sensaciones:
1º No te imaginabas que eras capaz de superarte cada día que has entrenado, sobre todo desde el primer día que “probaste” Aphrodite, y eso te lleva a querer más, a seguir superándote y a continuar con Freeletics.
2º La sensación de haber trabajado todo tu cuerpo, incrementado tu capacidad física a pasos agigantados, ganado musculatura, y todo desde la base de unos ejercicios que no necesitan de un equipamiento especial, ni de un gimnasio, ni de un monitor. Has trabajado todo tu cuerpo con tu propio peso, y no sólo has rebajado volumen de grasa superficial, si no que has ganado musculatura (más si elegiste Zeus en la tercera semana)
¿Hell Week? ¿Es que estas semanas han sido un paseo?
Un paseo… no han sido. Pero ahora viene el plato fuerte, la culminación de esta preparación que nos hemos obligado a superar.
Ya decíamos que estas 5 semanas, son un contacto con Freeletics. Cada semana hemos ido viendo un ejercicio, de los más completos, y a su vez repetitivos, de las guías de 15 semanas. Por eso recomendábamos hacerlas, y una vez cogido el “tono”, lanzarnos por la guía. Las guías, cómo iremos viendo en siguientes post, contienen diferentes ejercicios, algunos más livianos, algunos más duros, los cuales se ejercitan varios durante la misma, no siendo el mismo ejercicio para toda la semana.
A su vez, contienen semanas con los llamados Hell Days, dónde nos llevan al límite de nuestras posibilidades (una vez más).
Pero todo eso, ya lo iremos viendo más adelante, ahora toca ver la última semana de las cinco de contacto, la Hell Week.
En esta semana, no tenemos opción a elegir si trabajamos 4, 5 o 6 días. Tenemos que trabajar los 7 días de la semana, sin excusas. Tenemos que darlo todo, algunos días serán menos intensos, otros más duros. Quizás nos despertemos con menos fuerza o menos motivación, pero hay que lanzarse con freeletics. Seguramente, cómo nosotros, casi que estarás “religionizando” todo esto, si es así, ya tienes media Hell Week ganada.
En esta semana, los ejercicios que se va a realizar, son los mismos que hemos ido realizando durante las 4 semanas anteriores, por tanto, ya los tienes entrenados. Ya tienes tus marcas registradas, por tanto, ni que decir que tienes que ir a por todas, y superarlas.
Como vamos a ver a continuación, varios días contienen varios ejercicios a realizar en el mismo día. Hay que realizar los ejercicios en la misma sesión, no podemos repartirlos durante el día, sino que una vez que empecemos, tenemos que terminarlos todos, tomándonos los descansos que sean necesarios, pero terminándolos (aunque sintamos que nos van a explotar las piernas)
Sin más, veamos el día a día de la Hell Week
Día 1 Dione o Zeus (al igual de la tercera semana, elige que prefieres: tonificación o musculación)
Día 2 Squat Max & Push Up Max & Metis
Día 3 Dione
Día 4 Aphrodite
Día 5 Dione o Zeus
Día 6 Aphrodite
Día 7 Dione o Zeus & Metis & Squat Max
Día 8, Día 9 y Día 10 DESCANSO.
Weight loss results were beginning toshow within just seven days of taking the supplement and the individual reported sugar cravings had also reduced with more uptakes in energy and without any visible side-effects.
(Seguro que nadie rechistará)
Aunque el cuerpo te lo va a pedir a gritos, es importante que cumpláis estos 3 días de descanso total. El cuerpo debe restablecerse a esta intensa semana. Aunque os sintáis bien, y con ganas de hacer algo, dejarlo para el cuarto día.
A continuación, os dejamos los enlaces a los ejercicios de las cuatro semanas: Dione o Zeus, Squat Max & Push Up Max, Aphrodite, Metis
Por nuestra parte, sólo nos queda desearos mucha fuerza para esta última semana. Es muy dura, se puede llegar a hacer interminable.
Freeletics nos ha demostrado que es duro para todo el mundo, tanto para el que no ha hecho deporte en los últimos meses o años, y para quién está acostumbrado a realizar deportes de alta intensidad o que requieren un buen fondo físico, ya que cada uno se marca sus propios límites, ya que hay que ir al máximo en cada ejercicio, intentar hacerlo en el menos tiempo posible, y superarnos en cada ejercicio.
Habrá quién haya podido hacer Aphrodite el primer día en 30 min, indudablemente constaba con una buen estado de forma previamente, pero no por ello le habrá sido sencillo, y algún descanso ha tenido que hacer, por tanto, siempre puede superarse e ir a más, y seguro que lo ha conseguido.
Y habrá quién haya hecho Aphrodite el primer día en 50 min, teniendo que parar cada 10 Burpees, viendo cómo se le salía el corazón y el pulmón que le quedaba en la 3 ronda, ya que el otro se fue en la segunda. Pero seguro que en la segunda sesión bajo su tiempo en 5 o 10 min, y en la tercera en otros 5 min. Y aunque hubiese tenido que parar no sólo en los cambios de ejercicios, si no durante los mismos, ha llegado hasta el final, y se ha superado en el día a día.
Superarse. Esa es la motivación que te pide, y que te da Freeletics. Superarse es la esencia de continuar.
Hasta aquí estas 5 semanas, hacedlas, terminar la semana del infierno, y contarnos. Cómo siempre, os invitamos a que comentéis vuestras sensaciones, vuestras superaciones y vuestras motivaciones.
Pronto iremos publicando la guía Cardio & Strength. No tiene desperdicio. Nos encontramos terminándola, y es una pena no haber realizado la foto protocolaria. Los cambios físicos son más que asombrosos, más si lo acompañas de una dieta equilibrada, y el estado físico que consigues, asombroso, sobre todo si te paras a pensar, que le dedicas muy poco tiempo a cada sesión, aunque sea muy intenso.
Seguro que ya a estas alturas de las 4 semanas ya tenéis esas percepciones. Y después de la Hell Week, el espíritu de superación, irradiará. Y os garantizamos que es sólo el comienzo.
Desde Sin Gimnasio apostamos por esta iniciativa de los alemanes. Los vídeos nos llamó mucho la atención, vistos los primeros ejercicios, nos sorprendió la exigencia. Poniéndola en común, hemos visto cómo se han ido superando día a día todo tipo de personas con diversos estados de forma. Y no nos arrepentimos, en absoluto.
¿Y vosotros? ¿Os arrepentís de estas 4 semanas? Seguro que no. Y después de la Hell Week, menos.
Difícil no quiere decir imposible. Sólo quiere decir que hay que trabajar más duro
Ánimo, esta semana es sólo un escalón más, y podéis superarlo, cómo todo lo que se os ponga por delante.