Five to Fight Fat

These win­ning sup­ple­ments could in­crease your odds in the bat­tle against body fat.

Muscle & Performance - - Contents - By Adam Gon­za­lez

When try­ing to get lean, you nat­u­rally shift your train­ing and nutri­tion strate­gies to max­i­mize fat burn­ing. Sup­ple­men­ta­tion can also help, and cer­tain prod­ucts can tar­get your ex­tra adi­pose in unique ways, help­ing you reach your goals faster. Here are five fat-burn­ing sup­ple­ments that can up your game and help you win the bat­tle of the bulge. Caf­feine stim­u­lates your cen­tral ner­vous sys­tem and boosts me­tab­o­lism, help­ing re­lease fat from stor­age and giv­ing you the en­ergy needed to power through your chal­leng­ing work­outs. It also helps blunt the pain as­so­ci­ated with train­ing, al­low­ing you to train harder and longer.

US­AGE: For best re­sults, take an­hy­drous (dry) caf­feine — which re­search has shown to be the most ef­fec­tive for per­for­mance and fat burn­ing — about 15 to 30 min­utes be­fore a work­out. Start with 100 to 160 mil­ligrams and work up to 400 mil­ligrams per dose based on your tol­er­ance. REC­OM­MENDED PROD­UCT: Cel­lu­cor Su­per HD, $39.99 for 60 cap­sules

OMEGA-3S

These are the health­i­est of healthy fats, pro­vid­ing sati­ety, reg­u­lat­ing in­sulin re­lease and re­duc­ing the num­ber of calo­ries that are stored as fat. How­ever, omega-͵s are also the most chal­leng­ing kind of fat to get in your daily diet, as they are only abun­dant in a few se­lect foods such as wild-caught salmon. Sup­ple­ment­ing is a sure­fire way to get in all that your body re­quires on a daily ba­sis.

US­AGE: Con­sume one to three grams of omega-͵s per day with whole-food meals to re­duce in­sulin re­lease. Con­sider a krill-based sup­ple­ment, which is one of the purest forms. REC­OM­MENDED PROD­UCT: Schiff Me­gared mega-͵ rill il, $34.99 for 90 soft­gels Also known as synephrine or bit­ter orange ex­tract, Cit­rus au­ran­tium works by stim­u­lat­ing the re­cep­tors that in­crease the re­lease of fat from stor­age. It also de­creases ap­petite and revs your me­tab­o­lism with­out sig­nif­i­cantly in­creas­ing your heart rate or blood pres­sure, or caus­ing jit­ters, which can be a side ef­fect of many other fat-burn­ing sup­ple­ments.

US­AGE: Take 10 to 20 mil­ligrams twice daily — once upon wak­ing and once be­fore train­ing.

REC­OM­MENDED PROD­UCT: GAT Jet­fuel, $36.29 for 144 cap­sules

GREEN-TEA EX­TRACT

This ex­tract is more po­tent than a cup of tea, and is high in epi­gal­lo­cat­e­chin gal­late (EGCG), a pow­er­ful an­tiox­i­dant that helps boost me­tab­o­lism and re­lease fat to pro­vide en­ergy dur­ing your work­outs.

US­AGE: Take green-tea leaf ex­tract twice a day, once upon ris­ing and again about 30 min­utes be­fore train­ing. REC­OM­MENDED PROD­UCT: niver­sal An­i­mal Cuts, ̈́͵~.~~ for 42 packs

PSYLLIUM HUSKS

A form of sol­u­ble fiber, psyllium husks thicken when com­bined with wa­ter, slow­ing di­ges­tion to pre­vent hunger while re­duc­ing in­sulin re­lease so fewer calo­ries are driven to body-fat stor­age. They also pre­vent some of the calo­ries you con­sume from en­ter­ing your body, sur­round­ing the food in the di­ges­tive tract and in­hibit­ing ab­sorp­tion.

US­AGE: To in­hibit in­sulin re­lease and boost sati­ety, take two to five grams with wa­ter about 15 to ͵0 min­utes be­fore whole-food meals that in­clude car­bo­hy­drates. ne thing to note: Avoid high-fiber foods and sup­ple­ments be­fore and af­ter work­outs when you want in­sulin re­lease to drive nu­tri­ents to mus­cles for en­ergy and re­cov­ery.

REC­OM­MENDED PROD­UCT: The Vi­ta­min Shoppe Psyllium Husks Pow­der, $8.49 for 12 ounces

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