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FAT BURNING SUPPLEMENTS
Fat-burning supplements can effectively aid fat loss when used properly. You must have heard of fat burner pills that can make fat melt off your body. Unfortunately, they don’t actually work that way. Fat burners are supplements. They’re designed with ingredients that can give you an extra boost to help burn fat.
However, they can’t replace a good nutritional strategy. Think of fat burners like a scope on a sniper rifle, only in this case, you’re trying to shrink fat cells. Diet is the gun, the heavy artillery, and exercise is the firepower. Fat burners may help you aim a bit better and kill fat more efficiently.
However, fat burners don’t work to their best effect when they’re used improperly. They’re the figurative ‘icing on the cake’. So, which fat burners should you use?
1. Caffeine are fat-burning supplements
Caffeine is a staple ingredient in many popular fat-burning and pre-workout supplements. It primarily helps you lose body fat in two ways:
1. By boosting your metabolism: Ingesting caffeine jump-starts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream to be used for energy. In other words, caffeine boosts your metabolism and can help you burn fat.
2. By giving you an energy boost: If there’s one thing that everyone knows about coffee and caffeinated drinks or pills is that caffeine is a pretty strong stimulant. It increases alertness and wards off drowsiness temporarily, which means you can perform certain tasks more efficiently for longer on caffeine.
This applies to physical tasks as well as mental tasks. This means a little shot of caffeine can give you the energy you need to give 100% during your workout. And giving 100% in the gym means you’ll get the results you want more quickly.
Dosage: If you don’t regularly ingest a lot of caffeine, a couple of hundred milligrams or a strong cup of black coffee will likely produce noticeable effects. You may want to start with 100mg to see how it goes and then up your intake to 200mg. You can then increase the dose by 50mg if you’re still not experiencing any effects.
Do be careful not to overdo it as the side effects of a caffeine overdose can range from anxiety and insomnia to death. Take 30 minutes before your workout to release free fatty acids to be burnt
while you train and increase physical and mental alertness.
However, be aware that caffeine has just over a five-hour half-life so if you take it too late at night, it can negatively affect your sleep. This means that if you consume 200mg of caffeine at 12 midday, 100mg will still be in your system at 5 pm.
2. Green tea extracts are fat-burning supplements
Green tea extract is probably my favorite fat-burning supplement. It has a low-to-moderate dose of caffeine, and it has another ace up its sleeve polyphenols. These incredible polyphenols are vital for any person trying to get lean.
In the scientific community, polyphenols are more commonly known as flavanols or catechins.
The main catechins in green tea are epicatechin, epicatechin—3-gallate, epigallocatechin, and the one with the highest concentration, epigallocatechin-3-gallate or EGCG.
EGCG at a level of 45% or more (the percentage is on the ingredient list of every green tea extract supplement) has the ability to:
- increase 24-hour energy expenditure, burning more calories throughout the day;
- increase the body’s key fat-burning hormone, norepinephrine, increasing the rate of fatty acid mobilization;
- prolong thermogenesis, increasing core temperature to burn more calories;
- provide powerful antioxidants; and
- support a healthy immune system, stopping you from getting sick.
Dosage: For both men and women, taking between 500 mg and 1000 mg of green tea extract (with 45% or more ECGC) first thing in the morning or 30 minutes before training will support fatty acid mobilization and increase metabolism for the rest of the day.
3. L-Carnitine tartrate
L-carnitine plays an essential role in transporting fat into mitochondria – the furnace of the cell, where it can be burnt for fuel, which basically means it moves fat from the back of the queue to the front to be used as an energy source.
Without adequate L-carnitine, most dietary fats can’t get into the mitochondria and be burned for fuel. This is one reason why L-carnitine is considered a ‘conditionally essential’ nutrient your body produces it, but if it doesn’t produce enough, your fat loss can get seriously affected.
Supplementing with L-carnitine alongside caffeine and green tea extract can dramatically speed up your fat-loss goals without having too much of a ‘negative’ effect on your central nervous system. If you think of your metabolism as a fire, caffeine and green tea extract make the fire burn brighter, and l-carnitine pushes the fat into the fire to be burnt as fuel.
Dosage: For both men and women, taking between 1000mg and 3000mg of L-carnitine tartrate first thing in the morning or 30 minutes before training can work very effectively.
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( Our purpose is simply to provide you with information. Be sure to consult a specialist or your family doctor before consuming anything. )