Whether you are a bodybuilder looking to get ripped, or just trying to lose some belly fat quickly, fat burning supplements can help. One of the most effective weight loss tips is to include the best fat loss supplements in your diet and exercise program.
Fat burning supplements are among the best selling vitamin and mineral products on the market. Each year, new, cutting edge supplements arrive on the market claiming to be the next top fat burning or fat loss supplement. As with most supplements, it could take several years before solid research is completed to support the claims made by the manufacturer. However, any new, cutting-edge supplement that contains proven fat burning ingredients to help you cut weight faster, definitely deserves a second look.
There are several top fat burning supplements that have proven to be effective over time. Let's look at these workhorse supplements first.
Research has shown that the following basic supplements will support and/or increase the burning of fat in the body.
Vitamin C. Vitamin C is one of the most versatile vitamin supplements you can take and has multiple benefits for bodybuilders. It has been shown to boost immunity, help to heal injuries, boost nitric oxide production, and now research has found that a steady diet of vitamin C increases the burning of body fat.
Weight Loss tip: Add Vitamin C to your diet in this dosage: 500 to 2000 mg each day, split into two or three doses, taken with food.
Calcium. This mineral is known to be essential for good bone health. It also helps to keep off the body fat. Calcitriol is a hormone that causes fat to be produced, and it also prevents fat from being broken down. Calcium regulates the activities of calcitriol in the body, and when the proper amounts are present, can suppress its effects. Calcium can also inhibit the absorption of fat in the intestines, which means less of the fat you eat is stored in your body.
Weight Loss tip: Add Calcium to your diet in this dosage: try 1000 mg per day, taken with food.
Carnitine Carnitine is a compound that is similar to an amino acid, that is produced in the body. Carnitine has several functions, but the reason you want to supplement with it is its ability to transport fat into the mitochondria of cells to be burned as fuel. When adequate amounts of carnitine are present before a workout, research has shown that more fat is burned with less fatigue during exercise.
Weight Loss tip: Add Carnitine to your diet in this dosage: Take a several times per day. In the morning, before workouts, and in the evening. Take 500 to 2000 mg per dose.
Selenium. Selenium is a mineral used in the thyroid gland for hormone production. Selenium is an important part of an enzyme that helps to keep metabolism elevated. When selenium levels drop too low, thyroid function is reduced, which can cause metabolism to slow down.
Weight Loss tip: Add Selenium to your diet in this dosage: 200 to 400 mcg per day, taken with food.
Zinc is important for maintaining testosterone levels and insulin like growth factor (IGF 1). These two hormones are primarily responsible for muscle growth and fat loss throughout the body. If zinc is deficient in the body, the levels of these important hormones will drop, making it much harder to lose fat. Research has shown that people on low zinc diets had metabolic rates that were significantly lower than those taking a zinc supplement.
Recommended ZMA dosage: Take zinc in a supplement such as ZMA on an empty stomach before bed. Otherwise take 30 mg of Zinc before bed.
If you look at the ingredients in just about any fat burner on the market, you will find caffeine as one of the main ingredients. This is for good reason. As most people know, caffeine is a stimulant, which raises the metabolic rate, increasing the amount of fat burned during exercise. Caffeine can bind itself to fat cells to aid in removing it from the body and preventing it from being stored.
Recommended dose: You can get 100 to 200 mg of caffeine and a strong cup of coffee, but generally speaking, a caffeine supplement is more effective and easier to know how much caffeine you are taking. Try to get 100 to 300 mg of caffeine with breakfast and take more 60 to 90 minutes before working out.
Green tea extract Similar to caffeine, most fat burning products include green tea extract as a key ingredient. Green tea contains catechins, which are responsible for its Thermogenic (fat burning) properties. Green tea inhibits the enzyme that breaks down norepinephrine, which controls metabolism and fat burning.
Recommended dose: Although drinking green tea will help you supplement with green tea extract, you can be sure to get the proper amount by taking a supplement of 500 mg three times per day, before you eat.
Fat Loss, Fat Burning Supplements: The Boosters
After you have been taking the first 7 supplements for a few weeks, you can slowly start to add some of the following five fat burning boosters to increase your fat burning program.
Forskolin Forskolin comes from the herb coleus forskohlii, which belongs to the mint family. Forskolin is the active compound in this herb, which activates an enzyme called adenylate cyclase. This enzyme, part of testosterone production, activates lipase, which allows the fat that is stored in cells to be burned as energy.
Recommended Forskolin dose: Try taking 20 to 50 mg of forskolin before meals two to three times per day.
Synephrine This compound is also known as bitter orange, which comes from the citrus aurantium plant. Synephrine can boost metabolic rate, without affecting blood pressure or heart rate. Some of the receptors on fat cells that release fat and allow it to be broken down are stimulated by Synephrine, resulting in boosted metabolic rate and reducing hunger signals, which goes a long way to losing belly fat.
Recommended Synephrine dosage: Find a supplement that is standardized to 5- 20 mg Synephrine and take 200 to 600 mg citrus aurantium before meals 2 to 3 times per day.
Raspberry ketone This compound is very similar to forskolin in the way that it works to increase fat loss. It also activates lipase, increasing the breakdown and release of fat cells for energy..
Recommended Raspberry Ketone dosage: Take 100 mg raspberry ketone before meals. Two times per day.
Wakame Leaf This compound actually comes from brown seaweed and contains an ingredient called fucoxanthin. This is a carotenoid which aids in uncoupling proteins inside fat cells. This actually causes the cells to burn more fuel for energy, resulting in the burning of more fat calories.
Recommended Wakame Leaf dosage: Take 150 to 200 mg of wakame extract to three times each day before meals. There is a product called Xanthigen on the market, which contains this supplement.
Evodiamine This compound comes from a fruit called evodia rutaecarpa. Evodiamine burns body fat by boosting metabolic rate by way of stimulating receptors in the nervous system. It is also known to reduce hunger, while slowing down the digestion of food in the intestines. This creates two results, you feel full longer and glucose is released into the bloodstream at a steadier pace which in turn maintains more consistent insulin levels, which decreases fat storage.
Recommended Evodiamine dosage: Take 30 to 50 mg evodiamine before meals two to three times per day.
Try these fat burning supplements alone, or look for supplements that include some or all of the fat loss compounds above. Either way, you will increase the loss of belly fat and magnify your efforts in the gym!