Eat Well: Weight Management

7 Tips to Improving Body Composition

Published: May 29th, 2012
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CLA (conjugated linoleic acid) is used by many fitness and physique minded individuals.  I’ve been wondering lately, with rising recommendations of CLA supplementation, what makes this a noteworthy addition for living lean?

Consuming fat does not equate to being fat because there are different types of fats.  Essential fatty acids are quite beneficial for the body (EPA/DHA) in supporting many systemic functions: cardiovascular system, joint health, anti-inflammatory response, and more.  Essential fatty acids help maintain the integrity and structure of body tissues, including body composition.  Dr. Victor Prisk (@victorprisk) of GNC Medical Advisory Board says, “I use CLA everyday to fuel my lipolytic physiology.  It is a very effective way to support my metabolism without sympathetic stimulation.”  So what should you consider?

1. Supplement with a good fatty acid, CLA. It is found in beef and dairy products (milk, cheese) and clinically proven to improve body composition, fuel fat metabolism, and improve lean muscle tone.

Several studies have produced statistically significant results demonstrating reduction in:


  • Body fat mass
  • BMI
  • Waist
  • Waist-to-hip ratio
  • Fat mass around the legs and abdomen

The mechanism for these relationships is not well understood, but the studies are enough to grab my interest.

Now, because I am not going to grab a beef burger or load up on cheese, I would be prone to receive the benefits from a supplement.  The evidence is out there that it is a great compliment to a balanced diet and workout regimen.

The label suggests 2 capsules once or twice/day.  Four capsules is enough to provide the clinically studied dose.  CLA is shown to help support lean muscle mass and support a healthy body composition at a minimum of 3.4g CLA/day. Total Lean CLA contains high quality, clinically studied Clarinol CLA so if you are looking for one, it is important to know that not all CLA supplements use this form.


2.Eating small frequent meals and taking a thermogenic like Burn 60 can help you burn more calories throughout the day.

3. Never sit down to a meal ravenously hungry or you are likely to overeat.  Try some fiber mixed with a tall glass of water within an hour before your meal to help curb your appetite!

4. Do not skip breakfast. Start your day with a meal replacement shake like Lean Shake 25 or a protein bar like the new Total Lean Breakfast Squares- to get your metabolism going.

5. Follow the 20-Minute Rule. It takes about 20 minutes for your body to sense fullness. Your meal (yes, even lunch) should take at least 20 minutes to eat. Don’t take a second portion until after 20 minutes. When your “fullness signal” has kicked in you will be less likely to take that second serving.

6. To lose 1 pound per week of fat, you should eliminate 500 calories daily. Why?
A pound of fat contains 3500 calories. 3500 calories per week ÷ 7 days per week = 500 calories per day.

7. Make healthy meals, snacks and exercise a priority by putting it on your calendar like any other appointment or engagement, and schedule other obligations around it.

Live lean for a lifetime by implementing a few of these tips. Progress starts with a single step.

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