Losing fat can be a tricky battle to win. It’s important to lose weight in the safest and healthiest way possible. However, sometimes doing things the healthy way may take longer. And if you’re not smart about your timing, you might not see any results! Taking the proper supplements at the right times is extremely important.
While quality nutrition is the most important factor in bodybuilding and weight loss, it’s not the only important factor. No, there is no magic pill that can make you lose all of your unwanted weight. No, starving yourself isn’t the answer. And no, those late night infomercials about one exercise that will change your life aren’t accurate. The key to fat loss, aside from working out and eating right, is dietary supplements. Dietary supplements, when taken at the correct times, are a critical component for losing fat, building muscle, improving focus, increasing performance, and helping you reach the body of your dreams.
Whether you’re attempting to get beach body ready, compete in a bodybuilding competition, up your confidence level, or simply attaining a healthy weight, supplementing timing is the key to fat loss. That’s why we’re here to help you!
It’s no secret that nutrition is…
the primary focal point for fat loss and muscle growth. Bodybuilders and exercise lovers across the world have always given a lot of attention to what they eat. Protein is always the most important part of a diet plan. Eating substantial amounts of carbohydrates and and fats is essential for filling in the remaining calories needed to build muscle. You must alter your diet regimen along with your workout regimen to lose fat at a rapid rate while also minimizing the amount of muscle loss. This can seem tricky at first and hard to do alone, but thanks to supplements, you really don’t have to do it alone! The supplements we’re going to describe to you can help with fat loss by providing your body with what can sometimes be difficult to get naturally through your diet. And even if you do get it through your diet, it may not be enough! Understanding these dietary supplements, the times they should be taken, and the proper dosages is the best way to lose fat. Here it goes…
Caffeine is bad for you, right? Nope! Caffeine supplements actually have a long list of benefits when taken in the correct dosages at the right times. Caffeine is a staple ingredient in most dietary pills and supplements because it can aid in fat loss.
Taking caffeine jump starts your lipolysis process. This process helps your body release fatty acids into your bloodstream. During this process your body breaks down the fat, stores and converts it to energy. In simpler terms, caffeine helps you burn fat by boosting your metabolism.
Another way that caffeine can aid in fat loss is by giving you a necessary energy boost. You probably already guessed this one. That’s why we drink coffee in the morning, right? Caffeine is a stimulant that increases alertness, keeps drowsiness away, and helps you perform, no matter what you’re doing, for longer periods. This means that you will be able to spend more time exercising, which will help you lose fat.
Caffeine can be taken in many forms. Pills, drinks such as coffee, tea, and energy drinks, certain foods, and shampoos/soaps. However, since we’re discussing ingesting caffeine for specific results, it’s best to take a pill or a standardized liquid so that you can have a valid form of measurement.
Timing: 1 hour before workout
Dosage: 150-300 milligrams
Green Tea Extract:
Green tea is quite possibly the healthiest beverage on the planet. It’s packed with antioxidants, has many substances that are beneficial to your health, and yup, it tastes delicious. Since it’s difficult to get everything that you need from a beverage, on a set schedule, supplements work better. You would be running to the bathroom to pee constantly if you had to drink enough green tea to equal out to one pill! Green tea extract has been shown to aid in fat loss.
One of the ways green tea extract aids in fat loss is its caffeine content. And you already know how caffeine can help you! Green tea extract made it onto our list because of its crazy high amount of antioxidants. The main antioxidant in green tea is EGCG. This antioxidant breaks down specific hormones that eventually send a signal to the fat cells in your body, breaking down your fats and releasing them into your bloodstream. Basically, this breakdown of the hormone norepinephrine can lead to a stronger signal being sent to fat cells, ultimately leading to more fat getting broken down. This increased metabolic rate can help you burn way more calories.
Timing: 1 hour before workout
Dosage: 500-1000 milligrams
Glucomannan is a water-soluble dietary fiber that is commonly used for fat loss. It’s derived from the Konjac root. Glucomannan is very rarely found in foods, which is why supplements exist. This supplement helps increase stool bulk by rapidly absorbing water. Doing so helps the stool pass easily through the colon and prevents stress and injury to the colon tissues. It is often used for constipation.
While this is the most common reason for taking glucomannan supplements, it can also aid in fat loss and weight maintenance because it’s a fiber. The supplement expands in your stomach and can absorb fats. These absorbed fats are eliminated from the body and do not go through digestion, which eliminates their caloric effect. Glucomannan also occupies space in your stomach which can provide a feeling of fullness and help with not overeating. Taking glucomannan can greatly increase your chances of burning fat and maintaining your preferred weight.
Timing: 15 minutes before each meal with a full glass of water.
Dosage: Start with half of recommended dose (3-4 grams daily) due to increased bowel movements.
Orlistat is a recommended weight loss supplement for overweight adults over the age of 18. Orlistat, or Alli, works by blocking the intestines from absorbing roughly 25% of the fats that you eat. The fats that are not absorbed leave your body during your bowel movements. Research has even proven Orlistat effective in reducing the amount of visceral fat in people, a very dangerous fat that is linked to diabetes, high blood pressure, heart disease and strokes.
Timing: Three times a day with meal or 1 hour after.
Dosage: 120 milligrams a day.
Branched Chaim Amino Acids (BCAAs):
Branched Chain Amino Acids (BCAAs) are three essential amino acids. This means that they must be maintained through your diet or in supplement form. These three amino acids are leucine, valine, and isoleucine. They are metabolized into your muscles and when taken at the right times, can maximize your recovery speeds post workout. Initiating this protein synthesis during exercising with the help of supplements is a great way to shed body fat. BCAAs are an ideal way to lose fat while still having muscle mass. They also increase energy levels for your exercising, increase muscle fullness, and can act as a appetite suppressant, which are all great for fat loss.
Timing: Before, during, and after workout.
Dosage: 10-15 grams. 2:1:1 ratio of leucine, isoleucine, valine.
A high quality protein supplement is key when it comes to fat loss and improved muscle mass. Whey protein could be the key to your success. Whey protein has a high amount of L-leucine, an amino acid that triggers the initiation of protein synthesis in our bodies. Protein is the best possible nutrient for anyone trying to improve their physique and feel at the top of their game. When trying to lose fat, it’s important to make sure you’re taking in enough protein to support your muscles.
Whey protein is known to digest pretty rapidly which is why it’s often taken after a workout. But when you’re working hard for your dream body, it’s important to never miss a meal. This is why whey protein is often taken as a meal supplement. When your body doesn’t have a good nitrogen balance, you could lose muscle tissue and slow down your metabolism. This is the last thing you want in this scenario! Your body will make up for this by becoming used to storing nutrients as body fat in case you starve it again. So listen to us and it as a meal supplement in times of need!
Timing: With breakfast or after workout. Or both!
Dosage: 20-30 grams a day.
Creatine monohydrate is a substance that naturally develops in our kidneys, liver, and pancreas. This substance is displaced in the muscle tissue and converted into creatine phosphate. This yields creatine as an energy supplier to our muscles. Creatine monohydrate can be found in beef, but you would need to consume pounds of beef to get the benefits that you can receive from supplements. Plus, eating pounds of beef is definitely not good for someone trying to cut fat!
Creatine monohydrate supplements are great for losing fat because it can help you maintain strength. High strength levels are key for long workouts. The stronger you are, the more you can exercise. The more you can exercise, the more fat you will lose!
Timing: After workout with carbohydrates.
Dosage: 20-30 grams per day.
Essential Fatty Acids (EFA):
Our body can synthesize most of the fats it needs from our diets alone. Unfortunately, two essential fatty acids — linolenic and alpha-linoleic acid — can’t be synthesized in our bodies and must ingested from our foods or supplements. These basic fats are found in plant foods and build omega-3 and omega-6 fatty acids. These specialized fats are crucial for the normal functioning of all the tissues in our bodies. Getting the proper amount of these fats can prevent many different kinds of ailments, improve memory function, increase brain development, and help our skin, nails, and hair. But…we’re talking about losing fat here, right? Essential fatty acids can help with just that!
Essential Fatty Acids or EFA, have been proven to help with nutrient transport in our blood flow which is great when it comes to fat loss. This flow increases our metabolism and provides an adequate environment for for using stored fat as energy during workout sessions. Taking EFA supplements is a great way to boost your body’s capacity to burn fat!
Timing: With first meal.
Dosage: 20-40ml of Omega 3 and Omega 6 per day. Many people consume too much Omega 6. Keep that in mind when dosing along with your diet.
Alpha Lipoic Acid:
Alpha lipoic acid is a fatty acid found naturally inside of every cell in the human body. This fatty acid’s main job is to create energy for us all day every day. Most people who work out every day take alpha lipoic acid with each meal because it converts glucose into energy during exercise sessions. When trying to lose fat and get lean, you always want to make sure your body is converting its limited glucose into fuel to keep you going!
Another benefit of alpha lipoic acid is the fact that it’s an antioxidant and can rid your body of free radicals, which are potentially harmful chemicals. The fat burning process within our bodies can become a big burden on our systems when harmful wastes are around. Taking alpha lipoic supplements can neutralize these harmful wastes which will keep your body safe and at ease while you’re trying to lose fat. Keep your systems running smoothly!
Timing: Once a day with post workout meal.
Dosage: 300-600 milligrams per day.
L-Taurine, which is simply referred to as Taurine, is a non-essential amino acid that is a required building block of protein. Taurine is a non-essential amino acid due becausee our adult bodies can produce it and it is found in foods such as meat, fish, and dairy. However, just like all of the other supplements on our list, sometimes it’s hard to consume enough Taurine or we need an extra boost. Taurine has many health benefits including heart function, epileptic aid, managing cholesterol levels, diabetes management, helpful antioxidants, and just what you’re looking for…fat loss.
Taurine is wonderful for those looking to lose fat for a few different reasons. First, Taurine improves your metabolic function on a cellular level which can help you burn more fat. It also helps prevent losing precious muscle mass during times of rapid weight loss. It does this by increasing your body’s sensitivity to insulin as well as boosting your protein synthesis rates. Both of these actions can greatly help when it comes to muscle development. Taurine can also help you lose fat by promoting your mental focus and supporting your energy levels, both of which are crucial when it comes to busting your butt in the gym to lose fat.
Timing: With breakfast or before work out.
Dosage: No more than 3,000 milligrams per day.
Yohimbe is derived from from the bark of the Pausinystalia Yohimbe plant. It is a fat burning compound and supplementing with it makes body fat cells more susceptible to fat loss. Yohimbe is an extremely effective fat burning supplement for young, athletic people. Yohimbe aids in getting rid of stubborn fat, such as love handles. This is because the receptors the supplements acts on are found in higher levels around the oblique muscles. Yohimbe has also proven effective in promoting energy levels which is great for long workout sessions at the gym.
Yohimbe does have some pretty serious side affects. It should not be taken for long periods of time because it can cause anxiety and rapid heart rates. It’s also dangerous for people taking neurological medications as well as a few other factors. It is important to speak to a doctor before taking this supplement.
Timing: Before workout.
Dosage: 2.5-7.5 milligrams twice a day for a total dose of 5-15 milligrams.