Fat Loss and Energy Guide
7-keto DHEA, also known as 3-acetyl-7-oxo DHEA, is a natural metabolite of dehdroepiandrosterone, the hormone produced by the adrenal glands to form testosterone. Unlike the hormone Dhea, the metobolite 7-keto DHEA doesn't convert to testesterone or oestrogens; instead,it increases metabolic rate by boosting thyroid hormone production. As a bonus, this fat loss supplement appears to directly enhance metabolism at the mitochondria (the aerobic energy factories within the cells).
ALPHA-LIPOIC ACID (ALA)
This potent antioxident improves muscle glucosa and creatine uptake, and may even boost endurance performance. ALA is an ingrediant in some fat-loss products because it reduces the amount of insulin released when carbs are eaten, increases fat-burning and descreases hunger.
DOSE: For fat loss and as an antioxidant, take 300-600mg daily in divided doses before meals. To increase creatine uptake, take 500-600mg with 3-5 grams of creatine after workouts.
Also known simply as phenylethylamine (PEA), this naturally occurring metabolite of the amino acid phenylalanine is an important stimulatory transmitter in the body that enhaces neurotransmission. It works to promote fat-burning by increasing the release of norepinephrine, reducing the sensentation of pain and also provides feeling of euphoria ( which can help bodybuilders tolerate lower-calorie and lower-carbs diets) by boosting levels of dopamine and serotonin in the brain.
Caffine not only acts as a stimulan but it is an effective fat-burner due to its ability to oncrease the release of fat from fat cells. Research shows that it immediately boosts muscle strength and power output when taken one hour before workouts. While the medical community used to warn us about the health risks of caffine, newer studies show it may help prevent several neurodegenerative diseases and crdiovascular disease.
This is the chemical in chilli peppers that makes them spicy. It enhances fat loss by increasing metabolic rate though its ability to raise levels of the neurohormone norepinephrine. It has been found to elevate fat-burning when taken an hour before aerobic exercise and can also decrease hunger.
Carnitine aids the transport of fat into the machinery of the muscle cells where it's burned for fuel. Research shows it improves fat loss during exercise and low-carb dieting. Carnitine also appears to enhance muscle recovery following intese lifting as well as increase the number of testesterone receptors in muscle cells, thereby aiding growth.
DOSE: 1,000 to 2,000mg in the form of L-carnitine, acetyl-L-carnitine or L-carnitine- L-tartrate with breakfast, preworkout meals, postworkout meals and night-time meals.
This protein is derived from chitin, which provides structure o the shells of crustacceans. Chitosan is a charged protein that atracts fat, dinding it and removing it from the digestive system before it can be absorbed by the body. A 2006 study found that subjects taking chitosan without dieting lost about 3 pounds more bodyfat than test subjects taking a placebo.
DOSE: About 2 grams before higher-fat meals.
DOSE: 1,000 to 2,000mg 1 to 3 times a day
While chromium is essential for helping the body mantain optimal insulin performance, it's easily depleted in those who are restricting calories and/or training intesely . Research shows that chromium picolinate supplementation significantly reduced carbohydrate cravings and led to enhanced fat loss in human subjects. Newer research has found that chromium also helps blunt cortisol levels.
DOSE: 200 to 400mcg as chromium picolinate per day with food .
This fatty acid is found in meats and dairy products can help incenerate bodyfat while simultaeously increase muscle mass. CLA also assists in reducing the risk of certain cancers. You supplement for at least 12 weeks for effects to take, and CLA appears to be most effective when consumed as part of a low calorie or low-fat diet.
DOSE: 1 to 3 grams with breakfast ,lunch and dinner.
An extract from tge evodia rutaecarpa fruit burns fat by simulating specific receptors in the central nervous system that boost metabolic rate. Evodiamine also reduces hunger and slows digestion of food, which not only keeps you feeling fooler longer but leads to a slow and steady release of glucouse into the bloodstream. This helps mantain steady insuline levels and prevents insuline spikes, which causes greater fat storage.
DOSE: 30 to 50mg 2 to 3 times per day before meals.
This is the active compound in the herb coleus forskohlli, a member of the mint family. Forskolin ehnances fat-loss by activating the enzyme cyclase, which is also involved in tostestorone production. This leads to a cascade of events including activation of the hormone- sensitive lipoprotein lipase, which allows fat stored in fat cells to be broken down for use as fuel. A study from the university of Kansas found that overweight men who took forskolin for 12 weeks lost considerably more bodyfat and had higher levels of testosterone than a placebo group.
DOSE: Take cooleus forskohlii supplement standardised for 20 to 50mg forskolin 2 to 3 times daily before meals.
DOSE: 1 to 2 grams an hour before meals
This water-soluble dietary fibre is derived from the Konjac root. When mixed with water, it expands to to 50 times its original volume, a property that provides most of glucomanna's benefits. It curbs hunger by filling the stomach and giving the sense of fullness, resulting in a significant weight loss. Glucomann also delays stomach emptying. Slowing GREEN TEA EXTRACT
Green tea contains compounds called catechins , including epigallocatechin gallate (EGCG), the main catechin resposible for the thermogenic effect of green tea. Although green tea also contains caffine, its major fat-burning effect comews from its ability of EGCG to inhibit an enzme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat-burning . Green tea also helps reduce the likelihood of certain cancers, and provides numerous other health benefits including enhanced joint healing.
DOSE: Drinking green tea is a great idea, but you shouls still take about 500mg of green tea extracxt srandardised for EGCG three times daily before meals. Besides the extract being effective in smaller doses, research shows the catechhins from green tea are absorbed better by the body than from the tea .
A source of caffine and the potent bronchodilator and anti-inflammatory theophylline, this herb can aid fat loss, enhance mental acuity and mood, improve lung function and boost performance.
DOSE: 200 too 600mg as needed for energy or enhanced mental focus.
These plant sterols are extracted from the resin of the commiphora mukul tree native to India. While there are many guggulsterone compounds in this resin, it'sthe E and Z gugglesterones that have the highest degree of human bioactivity. Guggulsterones enhance thyroid hormone output by increasing the uptake of iodine the thyrod gland. They also appear to boost thermogenesis, whi resuts in greater fat- and calorie burning . Research shows that guggulsterones improve cholesterol levels and joint recovery as well.
DOSE: 20 to 60mg 2 to 3 times daily
This rain forest vine found in central and sothern India has a long history in the treatment of type 2 diabetes. The indian name for gymnema is 'gurmar', which means 'destroyer of sugar'. According to common folklore, chewing the leaves causes a loss of the sweet taste, anmd this is documentated in several studies showing gymnema does in fact suppress the desire for sweets, Gymnema also appears to increase insuline secretion and lower blood glucose levels . This makes it a good supplement to take postworkout, as insuline helps initiate muscle growth. In fact, some studies report that gymnema if effective at enhancing lean muscle mass while reducing bodyfat.
DOSE: 250 to 500 mg of gymnema extract standardised to provide 25% gymnema acids 1 to 3 times a day, with one dose immediately postworkout.
This extract from hoodia gordonii, a South Affrican plant, has been used for centuries by the regions's San Bushmen to blunt hungar while on long hunting excurtions. This active ingrediant gives hoodia its appetite-suppressing properties is called P57, which basically tricks your brain into thinking your stomach is full.
DOSE: 300 TO 500 mg 1 to 2 times per day on an empty stomach.
HCA is extracted from the rind of garcinia cambogia plant. Serveral research studies show that when taken before exercise, it frees up more fat from fat cells foe use by the exercising muscles for fuel .
DOSE: 500 to 1,000mg 2 to 3 times per day , with one dose 30 minutes before exercise.
MCTs are a special type of fat found in coconut oil, palm kernal oil and butter. While most nutritionists consider any type of saturated fat unhealthy , MCTs are actually good for you. The difference etween 'bad' saturated fats ans MCTs is how long the fats are. MCTs are much shorter than most other fats giving them some novel properties that make them ideal for the bodybuilder. For one , they're less calorifically dense than longer fats- most dietry fats contain about nine calories per gram while MCTs have about eight. Two, MCTs deon't get stored in fat cells as typical fats do; instead , they get preferentially used by the muscles as fuel. Three, when MCTs are broken down in the body for fuel, they form compounds called keytones. Keytones can be used for fuel by numorous tissuses in the body , and they help prevent the breakdown of muscle fibres and can lead to greater muscle growth. Four, research shows that MCT consumption can boost metabolism and lipolysis , the removal of fat from fat cells so they can travel to other tissues such as muscle and be burned for fuel. Some studies have even found that MCT supplementation enhances protein utilisation by the body , which can lead to greater increases in muscle mass, and other research shows MCTs can benefit the immune system.
DOSE: 1 to 2 tablespoons of MCT oil with food 1 to 4 times a day. To avoid possible stomach upset, start with the lowest dose. Diabetics should consult with a qualified medical practioner before using MCTs.
Phaseolus vulgaris (the white kidney bean) contains a substance that inhibbits the activity of the enzyme responsible for breaking down starches (from foods such as pasts. potatoes, breads, and cereals) into their simple sugar components , preventing the carbs from being absorbed. Clinical studies ahiw that when this extract is taken about 30 minutes before meals, it can prevent almost 70% of the carbs eaten from being absorbed.
DOSE: 2 to 3 grams about 30 minutes befire eating high-carb meals
A byproduct of gkucose metabolism , pyruvate is used in supplementation form to drive aerobic metabolism within cells. The theory is that by providing muscle cells with straight pyruvate, aerobic metabolism will pick up speed and burn more fat and glucose to produce more adenosine triphosphate. Serveral studies show that taking pyruvate enhances the endurance capacity of muscles, making it a great cardio aid. an added benifit appears to be the greater fat loss that accompanies pyruvate supplementation with a low-calorie diet.
DOSE: 2 to 4 grams on an empty stomach 3 to 4 times a day.
This extract from jojoba works by stimulating the release of cholecystokinin. This hormone produced by the stomach increases satiety normally after eating . In humans and animals, simmondsin has been found to be very effective at decreasing food intake and bodyweight.
DOSE: 100 to 500mg 30 to 60 minutes before meals to reduce food intake.
This active ingrediant in the plant citrus aurantium, synephrine is also called bitter orange peel. It boosts metabolism withput elevating the heart rate or blood preasure. Synepherine works by stimulating the receptors on fat cells that breakdown and release of fat , raising metabolic and blunting appetite.
DOSE: 200 to 600mg of citrus aurantium standardised for 5 to to 20 mg of synepherine , 2-3 times per day before meals.
This amino acid is used by the body to make a number of important hormones and neurotransmitters including norepinpherine (NE), dopamine and the thyrode hormones to enhance fat loss and mental acuity. Research in humans confirms that dietry tyrosine increases NE levels , thereby raising metabolism and fat-burning. The enhanced NE levelsalso have a direct effect on appetite control in the brain.
DOSE: 500 to 1,000mg twice daily, in the morning and about 30 minutes before workouts.
The principle alkaloid of the bark of the West African tree pausinystalia yohimbine is commonly used to boost male libido. Its fat-burning properties, however, have attracted the spot light: it inhibits certain fat cell alpha receptors that would otherwise limit the amount of fat leaving the adipocytes and enhance the amount of fat stored. Thus yohimbine allows fat cells to more easily release their stores of fatty acids to be burned as fuel and makes it more difficult for them to store fat. It also decreases alpha receptor activity on blood vessels, resulting in dilation simlar to that caused by nitric oxide and aiding nutrient delivery to muscels.
One study confirmed that yohimbine significantly reduced bodyfat in athletes in just three weeks. Yet it may be the most effective in people who are overweight or just beggining an exercise programme because the number of alpha receptors increases in those individuals in response to exercise. (Burning fat is more difficult for overweight and previously inactivepeople.)
DOSE: 2 TO 10mg three times a day with one dose 30 minutes before workouts.
PHASEOLUS VULGARIS (STARCH BLOCKERS)
MEDIUM-CHAIN TRINGLYCERIDES (MCTs)
HYDROXY CITRIC ACID (HCA)
CONJUGATED LINOLEIC ACID
DOSE: Look for capsaiciin supplements that list Scoville thermal units or heat units and take enough to supply 40,000-80,000 units 30 minutes before meals and an hour before cardio. You can also try taking about 0.25tsp of ground red pepper or cayenne pepper that lists the heat units.
DOSE: For fat-loss take 100 to 300 mg every four hours . For mental acuity and focus, try 100 to 200mg every 3 to 4 hours. For strength, take 200 to 400mg one hour before workouts.
DOSE: 100 to 500mg 1 to 2 times daily. PEA is now available in the form of beta-methoxy phenylethylamine; this significantly ehances its half-life in the body allows for a single dose to be effective.
DOSE: 100 to 200mg per day in 1 to 3 divided doses.
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