How to Jump Start and Ignite your Fat Burning Engines! By Jeff Behar Twitter: https://twitter/jeffbehar Instagram at BeharJeff or enjoygram/beharjeff Facebook at https://facebook/jeff.behar or https://facebook/groups/musclemagfitness/ Have you tried various dieting approaches in the past where you have lost weight, only to gain the weight back again and more? If you want to get lean, burn fat quickly and be able to keep it off it is important to address the underlying reasons why your body may be preventing you from losing weight and keeping it off. No matter how clean your diet is, what weight loss supplements you take, or how healthy your lifestyle is, key hormones such as cortisol, as well as food sensitivities and systemic inflammation can be the reason you are not getting as lean as you want. In addition to addressing these underlying factors, which I will address in another article, structuring an appropriate nutrition program, understanding how to work out properly to facilitate fat burning, and taking specific supplements can complement your efforts and lead to more efficient weight loss results. Protein: High-protein foods take more time to digest and metabolize in the gastrointestinal tract, meaning the body burns more calories processing them. When combined with other foods such as carbohydrates, they slow the digestion process causing less of a spike in blood sugar and therefore, a reduction in the amount of food energy stored as fat. One study showed people who consumed 30% of their daily diet as protein ate nearly 450 fewer calories a day and lost approximately 11 pounds over a 12-week period. Consuming protein also helps ensure you burn fat while conserving lean muscle. Vitamin D: The sun may actually help you to stay trim. It helps your body produce vitamin D, and research shows that people with lower vitamin D levels are significantly more likely to be obese compared to those with higher levels. Additional research also demonstrated that women deficient in this vitamin gained more weight over a set period of time than those with adequate blood levels. The amount gained was relatively small however, with approximately two pounds of additional weight gained over a 4.5-year period. Further evaluation and research is needed so that we can acquire more knowledge on the link between vitamin D and weight management. L-carnitine: L-carnitine is a non-essential amino acid (said to be non-essential because human bodies produce it) that burns fat by transferring long-chain fatty acids, such as triglycerides into mitochondria where the compound is oxidized to produce energy. L-carnitine is a key ingredient in the formation of mitochondria membranes (tiny structures in your cells that burn fats for energy). L-carnitine is also reported to improve the recovery rate for athletes by limiting the production of lactic acid (a waste product in muscle tissue). Without optimal amounts of L Carnitine, there is not optimal fat burning because the breakdown of long chain fatty acids is slowed. L-carnitine works best with a diet moderately low in carbohydrates (50 percent or less of calories consumed) because high levels of carbohydrates promote high levels of insulin, which inhibits L-carnitine activity. 1,000 mg to 4,000mg (1 to 4 grams) should be taken on an empty stomach; half an hour before a meal, right before a workout or a couple of hours after eating to optimize fat loss. Calcium Pyruvate (Pyruvate): Calcium Pyruvate (Pyruvate) is a naturally formed product (a three-carbon ketoacid produced in the end stages of glycolysis) that enhances the transport of glucose and protein into muscle cells and increases the amount of ATP available to the mitochondria. (Pyruvate is the end product when carbohydrates and proteins are metabolized in the body). Pyruvates fat burning benefits are based on its potential to increase resting metabolic rate. Pyrurate increases the bodys use of fat as an energy source for cellular respiration thus raising our metabolic rate, and the higher our resting metabolism, the more calories we burn throughout the day. The calories burned are also calories that will not be stored as fat. There is controversy as to what dosage of pyruvate is effective. Critics argue that while pyruvate may be effective for weight loss, the amount required is too high (30 grams a day) to be safe for daily consumption. Recent studies have shown effectiveness using only six grams of pyruvate a day. Although there is disagreement, I have found that eight grams of pyruvate divided over three doses works well for me, especially when I am taking CLA and L-carnitine. Higher doses can be irritating to the stomach. Conjugated Linoleic Acid (CLA): CLA is a naturally occurring fatty acid in a number of foods (CLA such as milk, cheese, beef, lamb, etc.) that exerts a positive effect on protein and fat metabolism by accelerating fat loss. CLAs commercial form is derived from sunflower oil. In addition to increasing lean muscle mass while reducing body fat, studies have also shown CLA to have anti-catabolic, anti-oxidant, and immune support. An ideal daily dose of CLA for a 200 lb. athlete is approximately 4-5 g/day even divided and taken with meals. Omega-3 Fatty Acids: Omega-3 (along with omega-6) belongs to a family of fats called essential fatty acids. These EFAs are found in polyunsaturated fats. Studies suggest Omega-3 has positive effects on the bodys blood sugar. They also support the bodies metabolic rate resulting in more calories burned. The richest natural source is flax seed oil (linseed oil) Oily fish such as salmon, herring, sardines, rainbow trout, eels, kippers and mackerel also contain high levels of Omega-3 EFAs. I recommend 10 to 12 grams per day with meals in equally divided amounts. MCT Oil: MCT Oil stands for Medium Chain Tryglycerides. MCTs are derived from coconut oil. When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat.Remember that the fuel of preference for the body is carbohydrate. Unlike other fats, MCT oil does not go through the lymphatic system. Instead, it is transported directly from the small intestine to the liver by the portal vein. In the liver, some of the MCTs are turned into ketone bodies, which the muscles can use for energy like a carbohydrate. ome MCTs are used for thermogenesis, and a portion is converted to ATP, the energy currency of the cell. Because MCTs are processed in the liver, so there is little left to be stored as fat. It is an excellent energy source on low carb diets, so gone are the low carb blahs which were often the case. Gone are the low carb blahs which were often the case when bodybuilders were forced to low carb, and still have to find energy to train. MCT oils can irritate the stomach so when starting a plan with MCT oils work up to a dose that your body can stand. Thermogenics Supplements Thermogenesis is the process by which the body generates heat, or energy, by increasing the metabolic rate above normal. This rise in the bodys basal metabolic rate (BMR) is often referred to as the thermogenic effect. Thermogenesis is activated by a variety of different mechanisms, most notably exercise, exposure to cold (body heat rises through shivering response), through good nutrition and through including supplements. Regarding thermogenic supplements, unfortunately the only supplement I believe truly issues a real thermogenic response is ephedra. Ephedra increases the heart rate and strongly stimulate the nervous system to release catecholamines, which stimulate fat cells to break down. The best ephedera supplements were the ECA stack products, products that contained ephedera, caffeine, and aspirin. Unfortunately ephedra is no longer available in the US (at least most compoanies will not sell it after it was first banned by the FDA, even though the ban was subsequently lifted). As far as I have seen, through personal experience and by reviewing scientific studies I do not see any comparable substitute products in terms of effectiveness. The vitamin companies will tell you differently and hype their new ephedra free formulas, and the new transport systems. These new and improved products were rushed to the marketing my opinion to replace the revenue lost by the FDA banning of ephedra based products. As far as the current natural thermo products, many of them contain similar ingredients, just in different dosages. Most rely on simple metabolism boosters such as caffeine and synephrine to make you feel the buzz while containing any number of combinations of natural herbs and minerals, such as tyrosine, calcium, selenium, green tea, 7-Keto, yerba mate, guarana, guggul products etc. Some even add niacin so you feel the heat, so the customer feels that more calories are being burned. I am not saying that these natural fat burners do not work at all but what I am saying is if you expect them to work as well as the ephedra based products you will be disappointed. In fact they may even work psychosomatically (in your head), and if it works for you because of that, then it is worthwhile for you. Just remember however, that scientifically there is no basis that these products will raise thermogenic levels appreciably to make it worth the money that these companies are charging (upwards of $50.00 a bottle!). Green Tea: Green tea has been promoted for its health benefits for many years. A meta-analysis of clinical studies suggests that supplementing with green tea extract along with caffeine modestly reduced body mass index (BMI), body weight, and waist circumference when compared to caffeine alone. Green tea extract appears to work synergistically with caffeine, as without it the extract does not appear to significantly reduce weight or waist size. Preliminary clinical research pinpoints epigallocatechin gallate (EGCG), a potent antioxidant, as the key component in green tea for weight loss. Remember that not all green tea drinks and tea bags are equally as powerful, with variations in EGCG and caffeine levels depending on the company that produces the product. EGCG supplements offer a standardized way to know the content and dosage you’re taking, but green tea itself offers a variety of other health benefits as well. Other Fat Burning Supplements Secondary supplements that aid in glucose transport (e.g., chromium). Secondary supplements that aid in adrenal gland function and conversion of glucose to energy (e.g., Vitamin B5/pantothenic acid, Magnesium). Secondary supplements important for the maintenance of blood glucose levels (Manganese). Secondary supplements that support healthy insulin levels that are normal (e.g., chromium, Brewers Yeast, zinc). Secondary supplements that assist with fat loss (e.g., Alpha Lipoic Acid (ALA), Ginseng, Inositol) Secondary supplements that stabilize fat absorption (e.g., Chitosan). Secondary supplements that aid in fatty acid metabolism (e.g., B3,Niacin/Niacinamide). Supplements that slows down the bodys fat-making process (e.g., calcium). Overhyped Supplements to Avoid: Green Coffee Beans: While they contain a high amount of chlorogenic acid, which is thought to slow the absorption of fat from food, and help metabolize excess fat. I have seen very little proof tjhat taking this supplement provides any significant benefits. Instead, add caffeine to your pre morning workout. Caffeine has shown in mumerous studies to have positive effects on fat burning. Raspberry Ketones: Another overhyped product, endorsed by Dr. Oz for his benefit, nut in practicality has shown no significant validated studies with proper sample volume to prove that it significantly alters lipid metabolism leading to lipolysis and fatty acid breakdown. Unfortunately, the majority of the studies on this supplement thus far are animal studies, with no human trials to date. Raspberry ketones may have potential, but more research and potential clinical trials would be well warranted to confirm what the animal studies have shown. Improving your Training to Maximize Fat Burning Train on an empty stomach; this includes fasted cardio. Carb up after training. Always work out intensely. Finding the right intensity takes some experience. However, it doe not take experience to know if you are not working out hard enough. Make sure you are working out hard, which means not taking too much rest between sets and exercises. it also means working each rep to failure (or at least close to it) and using weights that are challenging. You should not be able to laugh and chat while in the middle of a set. You should concentrate on the form and on squeezing each muscle for a full contraction. For more on this check out, mybesthealthportal.net/fitness/latest-training-and-fitness-research/only-highintensity-exercise-burns-calories-hours-after-exercising.html, musclemagfitness/training-and-fitness/training-tips/high-intensity-interval-training-hiit-explained.html and musclemagfitness/fitness-and-exercises/general-fitness-articles/common-workout-mistakes-people-make-in-the-gym.html Note: when working out intensly do NOT overtrain. Overtraining can also derail your weight loss goals. For a great article on how to spot and avoid the overtraining trap, check out: musclemagfitness/bodybuilding/tips/the-overtraining-training-trap.-tips-to-spot-and-avoid-overtraining.html About the Author Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert. He is also the CEO of MuscleMagFitness and MyBestHealthPortal.net
Posted on: Tue, 04 Nov 2014 16:22:57 +0000
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