Types of Fatburners
Although slashing calories from reducing fat consumption is often the first step in weight loss, certain types of fat have fat-burning properties. Conjugated linoleic acid, or CLA, is a healthy fat found in dairy products and meat that has been shown to have a positive effect on fat loss. CLA is usually taken in supplement form to receive the dosage necessary for results. Consult your health care provider before taking CLA supplements.
CLA and Sleep CLA might boost fat-burning, particularly during sleep, according to a study conducted by researchers from the University of Wisconsin-Madison. Scientists observed that overweight subjects taking 4 g of CLA per day for six months experienced increases in fat-burning and energy expenditure, especially during sleep, compared with those consuming a placebo. CLA shifted the body's use of energy during sleep from carbs to fat, thereby increasing fat loss, according to findings reported in the September 2007 issue of the "American Journal of Clinical Nutrition."
Supplementing Milk with CLA Scientists from Barcelona, Spain examined the impact of supplementing milk with CLA on body composition and metabolic syndrome, a group of risk factors for cardiovascular disease. Obese and overweight subjects were assigned to receive 500 mL of milk with 3 g of CLA or a placebo. At the end of the 12 weeks, overweight subjects in the CLA group experienced decreases in fat mass compared with those in the placebo group. CLA had no effect on obese subjects, according to research reported in the October 2007 issue of the "British Journal of Nutrition."
Body Composition Scientists from the Scandinavian Clinical Research in Norway investigated the effects of CLA supplementation on body composition in overweight men and women. They reported in the April 2005 issue of the "Journal of Nutrition" that subjects taking 3.4 g of CLA for 12 months experienced reductions in body fat compared with those taking a placebo containing olive oil.
Dosage CLA supplementation seems to aid weight loss in those who consume 3 to 4 g of CLA per day for six to 12 months. Consult your health care provider before taking CLA, since it might cause side effects.
Conjugated linoleic acid is an omega-6 polyunsaturated essential fatty acid (EFA) which is formed from linoleic acid in bacterium via a specific isomerase (a type of enzyme). This EFA is a mixture of positional and geometric isomers of linoleic acid. It is naturally occurring in meat and dairy products. In addition to reducing fat in the body, CLA has also been studied for its anticarcinogenic (anti-cancer) properties. Right now, CLA is of very high interest to scientists and nutritionists.
CLA has been quickly growing in popularity in the fitness world. Since its popularity is still relatively new, many people still have never heard of CLA. It is sold at almost all nutrition stores, and it is highly advertised on the Internet. Many competitive weightlifters and fitness performers have started taking this product and speak positively of its effects.
Fat Burner: CLA (Conjugated Linoleic Acid) What is it?
Often overlooked as a fat-loss supplement, it's only recently begun to be touted as one of the most underrated supplements on the market. For that reason, CLA might be worth taking a second look at. Over two decades of research have shown CLA may significantly help reduce bodyfat, and there's even recent evidence to support that it increases muscle tissue. Primarily, though, athletes and people who are weight conscious have begun supplementing with CLA because it's been shown in research to significantly shift body composition in favor of fat loss and muscle gain.
How it works
When leading CLA researcher Michael W. Pariza from the University of Wisconsin-Madison was asked, "How does CLA work?" he replied, "In a general sense, what it's doing is keeping little fat cells from getting big... perhaps by blocking certain enzymes that let fat cells swell."
Leading researchers have suggested that CLA's body-composition-altering effects are likely due to its ability to regulate the metabolism of fat through a fairly complex process having to do with our bodies' enzymes (namely, lipoprotein lipase and hormone-sensitive lipase). The long and short of it is that CLA appears to block fat uptake and then increase the speed of fat burning.
What does the science say?
Recently, Ola Gudmundsen of Scandinavian Clinical Research presented a study that suggests CLA could help people lose weight, primarily by reducing overall fat mass. In this groundbreaking study, 60 overweight people who were not allowed to diet were randomly assigned to take either a nine-gram placebo of olive oil or 1.7 grams, 3.4 grams, 5.1 grams, or 6.8 grams of CLA daily for 12 weeks. Their body composition was measured at the start, middle, and end of the study. "We saw that they had a significant reduction in weight in the CLA group," says Gudmundsen, "...about 2.2 lbs in 12 weeks." Even more promising, the researchers found that this loss was overwhelmingly from bodyfat and didn't affect overall weight or body mass index.
Another supportive study, conducted by Thom Erling, Ph.D., measured subjects' bodyfat and bodyweight over a three-month period. In this double-blind, placebo-controlled study, the first group took CLA at breakfast, lunch, and dinner. The second group took a placebo. At the end of three months, the CLA group lost an average of five pounds, which was not considered statistically significant. But, their bodyfat dropped by an impressive 15% to 20% compared to the placebo group who experienced little change.
In a brand new study presented at the Experimental Biology meetings this year, scientists gave mice either CLA or CLA plus the herbal stimulant guarana (which contains caffeine). What was interesting is that although the CLA group dramatically reduced the adipocyte (fat cell) size, the CLA plus the addition of guarana reduced the fat cells by an incredible 50%--in just 6 weeks. Can you use just a plain old cup of coffee and CLA for the same effect? The answer unfortunately is no. The caffeine in most drinks only has a short-lived boost, while guarana gives an extended release, thus benefiting you for many hours.
CLA and Sleep CLA might boost fat-burning, particularly during sleep, according to a study conducted by researchers from the University of Wisconsin-Madison. Scientists observed that overweight subjects taking 4 g of CLA per day for six months experienced increases in fat-burning and energy expenditure, especially during sleep, compared with those consuming a placebo. CLA shifted the body's use of energy during sleep from carbs to fat, thereby increasing fat loss, according to findings reported in the September 2007 issue of the "American Journal of Clinical Nutrition."
Supplementing Milk with CLA Scientists from Barcelona, Spain examined the impact of supplementing milk with CLA on body composition and metabolic syndrome, a group of risk factors for cardiovascular disease. Obese and overweight subjects were assigned to receive 500 mL of milk with 3 g of CLA or a placebo. At the end of the 12 weeks, overweight subjects in the CLA group experienced decreases in fat mass compared with those in the placebo group. CLA had no effect on obese subjects, according to research reported in the October 2007 issue of the "British Journal of Nutrition."
Body Composition Scientists from the Scandinavian Clinical Research in Norway investigated the effects of CLA supplementation on body composition in overweight men and women. They reported in the April 2005 issue of the "Journal of Nutrition" that subjects taking 3.4 g of CLA for 12 months experienced reductions in body fat compared with those taking a placebo containing olive oil.
Dosage CLA supplementation seems to aid weight loss in those who consume 3 to 4 g of CLA per day for six to 12 months. Consult your health care provider before taking CLA, since it might cause side effects.
Conjugated linoleic acid is an omega-6 polyunsaturated essential fatty acid (EFA) which is formed from linoleic acid in bacterium via a specific isomerase (a type of enzyme). This EFA is a mixture of positional and geometric isomers of linoleic acid. It is naturally occurring in meat and dairy products. In addition to reducing fat in the body, CLA has also been studied for its anticarcinogenic (anti-cancer) properties. Right now, CLA is of very high interest to scientists and nutritionists.
CLA has been quickly growing in popularity in the fitness world. Since its popularity is still relatively new, many people still have never heard of CLA. It is sold at almost all nutrition stores, and it is highly advertised on the Internet. Many competitive weightlifters and fitness performers have started taking this product and speak positively of its effects.
Fat Burner: CLA (Conjugated Linoleic Acid) What is it?
Often overlooked as a fat-loss supplement, it's only recently begun to be touted as one of the most underrated supplements on the market. For that reason, CLA might be worth taking a second look at. Over two decades of research have shown CLA may significantly help reduce bodyfat, and there's even recent evidence to support that it increases muscle tissue. Primarily, though, athletes and people who are weight conscious have begun supplementing with CLA because it's been shown in research to significantly shift body composition in favor of fat loss and muscle gain.
How it works
When leading CLA researcher Michael W. Pariza from the University of Wisconsin-Madison was asked, "How does CLA work?" he replied, "In a general sense, what it's doing is keeping little fat cells from getting big... perhaps by blocking certain enzymes that let fat cells swell."
Leading researchers have suggested that CLA's body-composition-altering effects are likely due to its ability to regulate the metabolism of fat through a fairly complex process having to do with our bodies' enzymes (namely, lipoprotein lipase and hormone-sensitive lipase). The long and short of it is that CLA appears to block fat uptake and then increase the speed of fat burning.
What does the science say?
Recently, Ola Gudmundsen of Scandinavian Clinical Research presented a study that suggests CLA could help people lose weight, primarily by reducing overall fat mass. In this groundbreaking study, 60 overweight people who were not allowed to diet were randomly assigned to take either a nine-gram placebo of olive oil or 1.7 grams, 3.4 grams, 5.1 grams, or 6.8 grams of CLA daily for 12 weeks. Their body composition was measured at the start, middle, and end of the study. "We saw that they had a significant reduction in weight in the CLA group," says Gudmundsen, "...about 2.2 lbs in 12 weeks." Even more promising, the researchers found that this loss was overwhelmingly from bodyfat and didn't affect overall weight or body mass index.
Another supportive study, conducted by Thom Erling, Ph.D., measured subjects' bodyfat and bodyweight over a three-month period. In this double-blind, placebo-controlled study, the first group took CLA at breakfast, lunch, and dinner. The second group took a placebo. At the end of three months, the CLA group lost an average of five pounds, which was not considered statistically significant. But, their bodyfat dropped by an impressive 15% to 20% compared to the placebo group who experienced little change.
In a brand new study presented at the Experimental Biology meetings this year, scientists gave mice either CLA or CLA plus the herbal stimulant guarana (which contains caffeine). What was interesting is that although the CLA group dramatically reduced the adipocyte (fat cell) size, the CLA plus the addition of guarana reduced the fat cells by an incredible 50%--in just 6 weeks. Can you use just a plain old cup of coffee and CLA for the same effect? The answer unfortunately is no. The caffeine in most drinks only has a short-lived boost, while guarana gives an extended release, thus benefiting you for many hours.
Types of Fatburners
Over the years there have been many new supplements that have came to market promising the world. How does one know what to use? What actually provides a good return on the financial investment? Sure literature may show it works, but compared to a placebo, how much did it work? 1% better? With so much competition for our supplement budget it is essential that a bodybuilder on a limited budget purchase supplements that work. So, what supplements really work to burn fat? In this article I will attempt to discuss the supplements that I feel are worth the money and that I believe should be in everyone's arsenal.
Conjugated Linoleic Acid (CLA)
L-carnitine
Omega-3 Fatty Acids
Calcium Pyruvate (Pyruvate)
Thermogenics Supplements
MCT Oil
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. CLA's 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.
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.
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 body's 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.
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).
Pyruvate's fat burning benefits are based on its potential to increase resting metabolic rate. Pyrurate increases the body's 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.
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 body's 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.
Unfortunately ephedra is no longer available in the US. 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!).
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.
Some MCT's 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.