The aim is not to eat less, but to set the meal pattern. Diet means arranged the meal pattern to be balance, rather than reducing eat only once a day. That means also determine what they ate. Calories eaten from 1 fried tofu was not the same effect with caloric obtained from 1 grilled chicken breast. So, a calorie is NOT a calorie. Then, the correct diet effect is 60-70% of a great body shape. Without a proper diet, any exercise and supplement you’ve used will not have a big impact, unless you are genetically perfect. The result is likely between the gaunt, or large swell but not dry.
2. Sports (weights & cardio)
If diet is appropriate, just cardio able to decrease weight, but cardio alone will not build muscle. If you want to have muscles, you need weight training. There are more advantages of having muscle. Muscles require large enough calories to maintain the shape and condition every second. For that purpose, the muscles will constantly burn your calories for 24 hours. Unlike the cardio, which only burn calories when you exercise, but as soon as you complete the combustion process stops.
This means adequate rest for muscle recovery. Sleep is also included. Try to sleep 7-8 hours a day. If can not, take a few naps (napping) each of which is about 30 minutes. Remember, muscle is not formed when we exercise, but when we break for recovery. During exercise, we actually “destroy” our muscles. When we break for recovery, that is when the muscle is formed. It was like our bodies were a small house, if you want to have bigger muscles (bigger house), then the house was to be destroyed first, and then there is the construction builders who will build the house back to the larger form. And continue to be so if we want bigger muscles again. The process is exactly the same.
If points 1-3 above already perfect, supplement will take effect. If 3 points above still not correct, there is no point you use supplements, will have no effect. The results will not be visible. Just a waste of money. Such as its own meaning, Supplement means is complementary. So, do not make it as a primary weapon. Remember, COMPLEMENTARY!