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Dieting
Top 10 Supplements for Fat Loss By Alexander J.A. Cortes
December 6, 2017
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I love to give you guys useable stuff, so here is one of more “clickbaity” chapters in the Musclegain nutrition guide, the top 10 fat loss supplements.

To Preface-NONE OF THESE ARE USEFUL IF YOU ARE NOT ALREADY LEAN.

If you have to ASK whether you are lean enough to use them, you are NOT.

Fat burning supplements should only be utilized when dieting, past the stage where easy fat has come off, and where you need anything that provides you with an extra edge.

The only time I would condone using any of these is; Caffeine, since you are probably already addicted anyways,
and preworkout, since some of them are useful for increasing training intensity.
That said, do not take any of these under the misguided impression they’ll make you lose fat. They wont. Only dieting will do that for you, and any questions about any of these, ASK ME PLEASE. I have used all of them, and will be happy to answer.

Before we head into the numbers and ratings, I encourage you to visit Alexender’s website to get exclusive access to more of his brilliant work!

Top 10 Fat Loss Supplements

While fat loss is a question of diet, it would be short sighted to say that there are not supplements that can speed up the process. As a disclaimer, there is no quantifiable way to say “how much” any of the following supplements “increase” fat burning in the real world, but they definitely work. This is also not medical advice of any kind. That prefaced, the following are very effective fat burners. To note, DO NOT ever use more than TWO fat burners at a time. Trying to use multiple stimulant compounds is a recipe for disaster. Only with very particular practice and knowledge can you use multiple stimulants and not burn yourself out.

  1. Caffeine-Tried and true for centuries now, caffeine works. In the short term, caffeine can boost your metabolic rate and increase lipolysis (fat burning), but eventually you do become desensitized to its effects. That said, it can keep metabolic rate up, increase energy levels, and it does tend to have an effect on suppressing appetite.
    -How to Take
    -Caffeine can be supplemented through popular beverages, like coffeetea and energy drinks, but it can also be taken in a pill form. Caffeine dosages should be tailored to individuals. If you are new to caffeine supplements, start with a 100mg dose. Typically, 200mg of caffeine is used for fat-burning supplementation, while acute strength increases occur at higher doses, 500mg and above. Researchers tend to use a dosage range of 4-6mg/kg bodyweight

  2. Yohimbine-Yohimbine done with fasted cardio can be a powerful fat burning tactic, but be aware, Yohimbine can cause anxiety and nervousness in some people. If you are stimulant sensitive, I wouldn’t recommend it. That aside, an effective dose of yohimbine is 0.2mg/kg of bodyweight. Id recommend taking yohimbine before your most metabolically intense workouts to maximize its effects. Yohimbine can tap into stubborn fat stores when you are dieting, and this is what makes it so effective when combined with intensely metabolic workouts. You can create a very significant EPOC debt that will keep your metabolism elevated and burning stored bodyfat for hours afterwards.
    -How to Take
    -Dosages of 0.2mg/kg bodyweight have been successfully used to increase fat burning without significant implications on cardiovascular parameters like heart rate and blood pressure. This results in a dosage of:

  • 14 mg for a 150lb person

  • 18 mg for a 200lb person

  • 22 mg for a 250lb person

Supplementation is most effective between meals or during short term fasting.

Caution should be exercised at higher body weight, since the cardiovascular system may not be prepared to handle a stimulatory agent such as yohimbine. When supplementing yohimbine for the first time, always start with a half-dose and assess tolerance before proceeding.

  1. Theacrine (Teacrine)-basically an alternate form of caffeine, Theacrine doesn’t quite have the “wired” effect that caffeine has of making people anxious. It delivers a more steady and heightened state of mental focus. It also works well as being somewhat suppressant of appetite. I like Theacrine because it delivers the energy effects of caffeine without the jitters that many people experience.
    -How to Take
    -Similar to Caffeine, Theacrine dosages are typically felt at about 200mg. There is no research on whether Theacrine is a performance enhancer. At lower doses Teacrine promotes relaxation more than alertness.

  2. EGCG-Found predominantly in green tea, EGCG is an antioxidant, and it stands for Epigallocatechin gallate. It has mild stimulant effects, and there is some research that suggests it increases lipolysis (fat burning). Its very cheap, but it only tends to work if you are NOT a caffeine consumer. Drinking LOTS of green tea would be the most basic way to increase your consumption of EGCG.
    -How to Take
    -Significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day (most Green tea extract supplements are roughly 50% EGCG). Fat burning effects are highly synergistic, almost dependent, on not consuming caffeine habitually.

  3. Ephedrine + Caffeine – 25mg of ephedrine taken with 200mg of caffeine up to three times daily is a very powerful fat burning combo. How do you get ephedrine? Over the counter Bronkaid tablets contain 25mg per dose.  Do not immediately start taking a triple day dose, begin with one dose a day in the morning, and then assess tolerance. In my professional experience, taking one dose in the morning upon waking, and then one more before training, that will be sufficient for most people
    -How to Take
    -I would advise NEVER to take more than 200mg caffeine+25mg ephedrine. Very large people and bodybuilders I know have sometimes doubled this, but you will be utterly wired and unable to relax/calm down for hours, and your heart rate will be rapid fire. Stick with the suggested dose. I only recommend using this product before intense high volume lifting workouts.

  4. Nicotine -This is NOT a suggestion to take up smoking. Nicotine actually has very potent lipolytic (fat burning effects), and the suggested dose would be chewing 2mg pieces of nicotine gum. Be aware that nicotine can be addictive, and that the gum is NOT meant to be constantly chewed like regular gum, limit yourself to no more than two pieces throughout the day.
    -How to Take
    -There is currently insufficient evidence to suggest an ‘optimal dose’ of nicotine for non-smoking individuals. For non-smoking individuals, it would be prudent to follow stimulant usage guidelines and start with a low dose and work up. I suggest starting with 1mg at a time, half a piece of gum, and assessing from there.

  5. Forskolin– Aids in releasing fatty acids from stubborn fat deposits. There are few positive clinical studies that seem to prove its effects, and it could be a viable option for someone that stubborn lower body or lower abdominal fat storage.
    -How to Take
    -To supplement Coleus forskohlii, take 250 mg of a supplement that contains 10% forskolin, twice a day, for a 500 mg total daily dose.

  6. 5-HTP-This one tends to get overlooked, but it is actually pretty darn effective at helping weight reduction. Some research suggest 5-HTP can elevate metabolism, and it works very very well as an appetite suppressant. Worth trying if you’ve already exhausted the more conventional supplements.
    -How to Take
    -A typical dose of 5-HTP is in the range of 300-500 mg, taken either once daily or in divided doses. Lower doses may also be effective, although usually when paired with other substances. For the purpose of reducing food intake, 5-HTP should be taken with a meal as it increases satiety from food intake (rather than reducing appetite/hunger). 5-HTP should not be taken with any neurological drug that has been prescribed for antidepressant or other cognitive purposes unless cleared by a medical doctor. This is most important for SSRI usage, wherein the combination with 5-HTP is potentially lethal

  7. Cayenne Pepper -An extremely potent thermogenic, the capsaicin in peppers does increase fat oxidation and elevate metabolism significantly. The downside? It’s HOT. Some fatburners have started to include capsaicin, but the cheapest and most effective way is to simply consume the spice itself. If you can’t handle hot food, don’t bother. If you can though, push the heat up as high as you can handle.
    -How to Take
    -Hard to determine, since it basically burns the living hell out of the digestive tracts of people that are not used to it. Use as you are able to

  8. L Carnitine L-Carnitine is synthesized in the body from the amino acids lysine and methionine. Studies focusing on how carnitine works have been done as far back as 1937.L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant as well. L-carnitine is a supplement that some people experience a VERY noticeable difference when using, and it can be a useful  asset to have in your arsenal when you are dieting. It not only will help keep your body from storing fat, but it will increase your aerobic capacity to help you burn more calories.
    -How to Take
    -The standard dose for L-carnitine is between 500-2,000mg. There are various forms of carnitine supplementation available. Acetyl-L-Carnitine (ALCAR) is used for cognitive enhancement. L-Carnitine L-Tartrate (LCLT) is typically used for physical performance and power output. Glycine Propionyl L-Carnitine (GPLC) is used to alleviate intermittent claudication and blood flow issues. L-carnitine is supplemented daily. The equivalent dosage range for other forms of L-carnitine are as follows: 630-2,500mg (ALCAR), 1,000-4,000mg (LCLT) and 1,000-4,000mg (GPLC)

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