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Searching for the perfect fat-loss cocktail? Home-brew your stack to cut down before summer! Jim Stoppani, PhD Occupation: The spring thaw is underway. How do I know? Because the annual onslaught of people asking me one question has begun: My first response to this question is always that a solid training and nutrition plan are the first and most important line of defense.
But yes, certain supplements can certainly help with your fat-loss efforts. In this article, I will break down the most effective fat-burning ingredients by their major mode of action. It is true that many of these ingredients work through a number of mechanisms.
However, I will focus on the one mechanism that has been confirmed with numerous studies. Personally, I prefer to buy my ingredients by themselves and stack them together. It may cost more on the front end, but by gaining the ability to dial in the precise dosage to maximize fat-burning, I feel like I often save money in the long term. Otherwise, consider stacking with at least one ingredient from each of these five categories.
The body fat that you hold under your skin is stored in fat cells, or adipocytes. To lose body fat, aim to make these fat cells as small as possible. There are several ingredients that do this, but these two classics have the most science behind them. When you think of caffeine, you probably think of the buzz you get. While caffeine does do that, the main benefit it offers for fat loss comes from its ability to free up fat from fat cells. When you ingest caffeine, it binds to receptors on your fat cells.
Normally the nucleotide adenosine binds to these receptors, and when it does, it puts a halt on fat release from the cells. This is particularly effective when taking caffeine before workouts, several studies have confirmed. The extract from the bark of this West African tree, Pausinystalia yohimbe, contains the active compound yohimbine, which is now known primarily for its fat-burning effects. It aids fat loss by specifically increasing the amount of fat that gets released from your fat cells, much like caffeine does, but via a different mechanism.
Taking both together can compound the effects on fat release. Research shows that when taken before exercise, yohimbine may more than double the amount of fat released from fat cells. If you have any liver, kidney, or heart problems, are pregnant or breastfeeding, are prone to anxiety, or have a psychological disorder, steer clear of yohimbe. Take enough yohimbe extract to provide mg of yohimbine per dose times per day, with one of those doses minutes before workouts on training days.
You also need to ramp up your calorie burn, requiring your body to use that freed up fat as a fuel source. These two ingredients will boost the number of calories your body burns, forcing that fat to be burned away for good. Green tea extract is a no-brainer supplement when it comes to fat burners. The active ingredients in green tea responsible for fat-burning effect are catechins, and one catechin in particular called epigallocatechin gallate EGCG.
This potent antioxidant inhibits an enzyme that normally breaks down the neurotransmitter and hormone norepinephrine, which speeds up processes in the body-such as calorie burning.
Take about mg of green tea extract-preferably one standardized for high EGCG content times per day, with one of those doses minutes before workouts on training days.
This increasingly popular supplement is the natural plant chemical that gives spicy peppers their heat. It also increases the amount of calories your body burns, thanks to its ability to raise epinephrine levels.
One study from Japanese researchers found that consuming capsaicin with a meal raised calorie expenditure by more than 30 percent.
Look for capsaicin or cayenne pepper supplements that list Scoville thermal units or heat units HU , and take enough to supply 40,, units. Take 30 minutes before meals times per day, with one dose min before workouts. Fat transporters can help to maximize the amount of fat that gets in. This amino-acid-like molecule is a critical component of the complex transporting system that brings fat into the mitochondria, where it is finally burned away for good. Several studies confirm that supplementing with carnitine increases the amount of fat that the body burns up.
Take grams of carnitine in the form of L-carnitine, L-carnitine L-tartrate, or acetyl-L-carnitine, times per day with meals. Take one dose with your pre-workout meal and another dose with your post-workout meal. Fat loss is a constant, ongoing battle of trying to consume more than you store. This is a naturally occurring group of healthy omega-6 fats. Numerous research studies confirm that CLA enhances fat loss while simultaneously boosting muscle growth and strength. The main way it works is by inhibiting the enzyme lipoprotein lipase LPL.
LPL allows fat cells to take up fat from the bloodstream and store it as body fat. The more we learn about nutrition and nutritional supplements, the more we realize that nutrients can affect our genes in some profound and surprising ways. Fat burning is one such case. These omega-3 fats have recently been found to turn on genes the increase fat burning while turning off genes that decrease fat storage. Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including LL Cool J and Dr.
Omega-3 fats have recently been found to turn on genes that increase fat burning while turning off genes that decrease fat storage. This product is not intended to diagnose, treat, cure, or prevent any disease.