Five to Fight Fat
These winning supplements could increase your odds in the battle against body fat.
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
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.
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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
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