Fit & Lean Lesson 19 - Diligent Fitness

Fit & Lean Lesson 19

Your challenge for the week: Take a Fish Oil supplement each day

In today’s lesson we’re going to cover another simple step you can take to bringing your body back into balance, removing nutritional deficiencies and turning your rate of fat burning up a level.

Why take fish oil everyday?

From reducing the risk of cancer, heart disease and diabetes, to improving mood and speeding up fat loss, the benefits of supplementing with omega 3 are well known. All we need to do now is get them in your diet.

A quick and easy way to speed up your metabolism is to take a high dose of omega 3 rich fish oil. The specific fatty acids we’re looking for are EPA and DHA, and your fish oil supplement will provide these in abundance.

What kind?

I’d recommend a liquid fish oil supplement over the capsules. It’s easier to take for the higher doses you’re going to be using. I don’t recommend cod liver oil, as it’s lower in omega 3 than fish oil and can even lead to Vitamin A toxicity. So go with flavoured liquid fish oil.

Trusted brands

A couple of the brands we recommend:

1. Eskimo 3 Liquid Fish Oil

2. Carlson The Very Finest Fish Oil

fish oil

Can’t I just eat oily fish?

For best results; no. Having oily fish like salmon, mackerel, or sardine is one way to get some omega 3s in. Problem is with all the junk in the ocean these days oily fish is contaminated with mercury and nasty pesticide residues known as PCBs. While eating oily fish a couple of times a week is fine, taking a ‘clean’ fish oil supplement is the best way to do it.

Can I use capsules I’ve already got?

For the first 2 weeks the dose is high, so I’d like you to go with the liquid version. Trust me, it’s a lot easier than necking 15+ capsules per day. Just save the capsules and if you want just go back to using them after the initial four weeks.

How much should you take?

Start off by taking 1 gram of fish oil per percentage of body fat.

It’s ok if you don’t know you body fat %, I’m going to give you a quick reference to guide you based on your weight.

[list type=”arrow2″]

  • If you’re a little overweight (want to lose a few pounds) take 15g fish oil (1tbsp/3 tsp) per day
  • If you’re moderately overweight (want to lose a stone) take 20g fish oil (4tsp) per day
  • If you’re very overweight (want to lose more than a stone) take 30g (2tbsp) per day


The upper limit for fish oil is 30g per day, so if you’re 30% body fat or above just stick with 30g (2 tbsp) per day.

After two weeks the fat loss process will be under way, and you’re body will have caught up on some much needed omega 3. So after the second week you need to cut your dose in half.

For example; If you were taking 20g (4tsp) per day after two weeks you’d go down to 10g (2tsp) for the duration of the programme. I’d suggest you mark it on your calendar so you remember to do it.

What if I follow a vegetarian or vegan diet?

In this case go for an algae based supplement. It doesn’t have the same effect on your metabolism as fish oil, but is better than no omega
3 supplementation. So if you decide to go this route take 2g per day of algae oil for the first four weeks, and then reduce to 1g per day
from then on.

Supplement tips

Omega 3 supplements go down best with a meal. So you just need to divide your dose in two, take half the dose with breakfast and the other half with dinner.

The most common side effect of omega 3 supplementation is fish/algae burp or loose stools. But most people never get these problems. If you do, just start off with a lower dose and build up. That way your body will adapt and get used to the higher intake of oil pretty quickly.

NOTE: Consult your GP of pharmacist if you’re taking any blood thinners such as warfarin, have a bleeding disorder like haemophilia or you’re about to undergo surgery.

What to do today…

Get some fish oil – either pick some up next time you’re in the DF studio or drop by the local health food store and buy an omega 3 liquid fish oil supplement. I’d recommend either:

[list type=”arrow2″]

  • Eskimo 3 Liquid Fish Oil
  • Carlson The Very Finest Fish Oil