Vince: What is your advice on fat burners?

A: Now here’s an odd question––hmm…just kidding. Actually, this is great question because the demand is so high for these products that the search for efficacious ingredients is always a big topic with supplement companies. The problem is; whenever an ingredient or ingredient combination proves to be of great value, you can be sure that not only will consumers over use them, but regulatory agencies and the mainstream media will eventually vilify their use.

Case in point; to date the hard science and anecdotal, real world results had shown that the combination of caffeine and ephedrine (200mg caffeine with 20mg ephedrine per dose) is in fact the GOLD standard. Yet, since August of 2006, when ephedrine was taken off the market in the US, supplement manufacturers have been scrambling to formulate a product that can deliver similar results. While ephedrine is off limits, its caffeine counterpart is still one of the best lipolytic agents (fat loss) that IS still currently available.

Rather than recommend a specific fat burning product, here is my short list of compounds that can add a bit more fat loss punch to a structured weight training and nutrition plan.

• Caffeine––A cup of regular Joe contains between 60-80 mgs of caffeine, which can provide a nice protein sparing/fat burning effect if you take long breaks between meals. Most consumers get a good “feel” from 200-mgs per dose, which is about 50% of the caffeine in a Large Starbucks Americano. Reaching for 200-mgs of caffeine with breakfast and or prior to training is safe and effective.

• Yohimbine––Several years ago it was known that yohimbine inhibits alpha-2-receptors leading to the theory that the compound would accelerate fat loss. The logic goes on to state that this inhibitory effect would play an even more significant role in liberating fat in otherwise known as stubborn areas of such as back of the thighs and lower abs. There is one study with soccer players that was NOT funded by a supplement company that showed a significant loss of fat. While the number of studies remains low, the anecdotal evidence appears very positive, which justifies its spot on my list. Be careful, many consumers report feeling like they have the flu when they take too much Yohimbine, and so I suggest no more than 3mgs per dose, with incremental increases of no more than 3mgs, once you know how your body responds.

• l-carnitine l-tartrate––In the late 80’s and early 90’s, the hype and ultimate flop of L-carnitine as a fat loss tool all but blacklisted this compound for use as a body recomposition agent. Now, new research has emerged this year using l-carnitine l-tartrate, a more expensive form of carnitine (l-tartrate is a carrier), provides enough evidence to put this compound on my list. Not only does l-carnitine l-tartrate help you utilize more fat as fuel, it does so by sparring muscle glycogen and improving work output. Look to get 1-2 grams per day and make sure it’s the l-carnitine l-tartrate form.

Now, there are many, many more compounds being added to, and marketed as fat loss agents, but I don’t feel “magic compounds” deserve any more time here. What I do what to emphasize is that even the most potent fat burning cocktail, doesn’t stand a chance if your daily nutrition and weekly training program are being approached as an after thought.

Never forget; You Can Never Outrun Your Mouth—Honest to goodness, lifelong body recomposition starts and ends with how you feed your body—because as the slogan above reminds us, we can always eat more than we can ever hope to “exercise off”. The best part is that your nutrition plan does not need to be perfect, only consistant.

Want proof? You can limit the amount of fat you store simply by reducing the amount of carbohydrates in your daily diet from the “Suzy Creamcheese” norm of 65% of energy to 35%. And if you get an equal or greater amount of high quality protein (to carbs) in your daily diet, you’ll get a greater response in muscle and chew up a few extra calories to boot. With all that, I’ll bet just a simple weight-training program 2-3 times per week using 4-5 sets of 8-12 reps per body part, is all you’ll need to begin to strip off the fat you ALREADY have on your body. So, your nutrition plan stores little or no fat, and your exercise whittles it away––making any “fat burning” compounds just icing on the proverbial cake!

Vince

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Disclaimer

Information provided on this blog is solely for informational purposes only. It is not a substitute for professional medical advice. Do not use this information for diagnosing or treating a health problem or disease, or prescribing of any medications or supplements.

Please consult your healthcare provider before starting any supplement, diet or exercise program, before taking any medications or receiving treatment, particularly if you are currently under medical care. Make sure you carefully read all product labeling and packaging prior to use. If you have or suspect you may have a health problem, do not take any supplements without first consulting and obtaining the approval of your healthcare provider.

© 2011 Vince Andrich Real BodyBuilding & www.vandrich.com All Rights Reserved.