Fat-loss supplementation guide
Disclaimer - This guide is purely for educational and information purposes only. The supplements listed below are not recommendations, nor are they advocated by Adam Davis or adamdavispt.com. Please consult your doctor or other health professional before partaking in any supplementation.
Adam Davis and adamdavispt.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Adam Davis and adamdavispt.com do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of adamdavispt.com.
The article you’ve all been waiting for! What, when and how can I take and do to speed up my fat loss! Well, I’m here to provide you with some research on the top fat loss supplements and where you can purchase them. (I will be excluding illegal drugs for the sake of this article)
You may (or may not have) tried the endless supplements on the market that label themselves as “fat-burners” and while they contain many fat burning compounds, I, like many of you, have found they are simply ineffective at achieving the outcome I am looking for.
As a side note, but very important, the stronger your immune system, the easier it is to gain muscle and lose fat, so try to avoid those immune system destroying foods and beverages (alcohol)
So, Let’s get right in to the supplements that have be proven to be effective!
Omega 3 Fatty Acids: Dosage 5g per day
Possibly the most valuable supplement you can be taking today. Fish oils help burn fat and also help to prevent fat gain. In addition, fish oil will help improve the transportation of nutrients around your body, reduce joint inflammation, improve your mood, lower the amount of sugar absorbed by the body, improve your blood pressure and decrease insulin output when taken with a meal.
Fish oil and CLA (Conjugated Linoleic Acid) stimulate thermogenesis, which in short means, the burning of calories. They do this by enhancing the uncoupling of protein genes 1 and 3. Simply, the uncoupling proteins lead to excess calories to be burned by raising body temperature. This is why healthy fats don’t make you fat, but can make you lose fat.
Below are two fish oil supplements I like to use for myself.
Caffeine: Dosage 200mg
Caffeine, abundantly available everywhere you go, there’s are Starbucks on every corner! BUT I have some bad news for you. Caffeines ability to burn that belly fat has a countdown timer of approximately 1 or 2 weeks.(1) Caffeine tolerance signals the end of where caffeine is an effective fat burner. The greater your tolerance to caffeine (the more frequently you consume it) the greater the reduction in how much impact it has on your metabolic rate.
Perhaps “cycling” your caffeine intake will allow you utilize its fat-burning properties more effectively.
You can purchase “caffeine” pills directly from amazon, or enjoy your favorite cup of coffee at Starbucks OR if you’re a CocaCola fan, head to amazon and try Celsius Coke Flavored Beverage.
Green Tea Catechins: Dosage 500mg
Green tea contains high levels of catechins, a powerful antioxidant that helps to promote fat loss by inhibiting lipase and decreasing fat absorption. Catechins also help to improve energy expenditure via thermogenesis, and promote the use of fat for fuel rather than carbohydrates.
Green tea, as a fat burning supplement, may only be effective in people are have not already built up an intolerance to caffeine. However, stacking both Caffeine and Green tea can work pretty well together. If caffeine is on your daily to do list, I’d seek out a different supplement to help with fat burning!
Here’s a link if you’re interested in Green Tea Supplementation!
Synephrine: Dosage 20mg
Not to be mistaken with Ephedrine, Synephrine responds similarly in the body, however less potent. Synephrine is driven from a fruit known as Citrus Aurantium. Recommended dosage is 20mg thrice daily, take it with caffeine for an extra boost!
Side effects are somewhat low with synephrine, in particular when compared with ephedrine (which we will not be discussing in this article)
Fucoxanthin: Dosage 5mg
A dose in the range of 2.4-8mg fucoxanthin daily with a meal has been shown to cause fat loss and increase fat burning before. According to the article, 5mg was a suggested dose as it is the middle ground, but there is not enough evidence to support this being the optimal dose.
Focoxanthin is non-stimulatory and works by increasing the heat that you produce. The results are not immediate, and a build up of fucoxanthin in the body is required to start experiencing the effects, this can take upwards of 5 weeks.
Must remember to take it for it to work!
Dehydroepiandrosterone: Dosage 50-200mg
Also known as DHEA. DHEA is moderately to significantly effective in reducing fat mass in all ages and both sexes, but in particular in older men.
Female dosage 25-100mg, Males 50-200mg.
Yohimbine: Dosage 0.2mg per kilogram of body weight
Yohimbine is an alkaloid extracted from the plant yobimbe. Lower dosage is recommended if combining with other supplements.
It true fat burning effects may only last for a week or two as yohimbine may be subject to desensitization (increase of noradrenaline being attenuated over time). However, after this phase, yohimbine supplementation can help improve the fat burning properties of other compounds/supplements.
Yohimbine does have a large number of side-effects and extreme caution is urged when taking this supplement.
Additionally, yohimbine is a potent energizing, libido enhancing supplement.
References
Cardaso, G., et al. The Effects of Green Tea Consumption and Resistance Training on Body Composition and Resting Metabolic Rate in Overweight and Obese Women. 2013. 16(2), 120-127.
McCarty, M.F. (2002). Pre-exercise administration of yohimbine may enhance the efficacy of exercise training as a fat loss strategy by boosting lipolysis. Med Hypotheses, 58(6), 491-5.
Li, J., et al. Anti-Obesity Effects of CLA, DHA, and EPA. Molecular Nutrition and Food Research. 2008. 52, 631-645
Haaz S, et al. Citrus uranium and synephrine alkaloids in the treatment of overweight and obesity: an update. Obes Rev. (2006)