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MuscleDog For Women > Article Discussion > Thermogenics
Thermogenics
You might need to drink A LOT of green tea to get full thermogenic benefits. However, you can supplement green tea extract..
I found this article which lists great thermogenic.
Written by: JIM STOPPANI, PHD SENIOR SCIENCE EDITOR
http://www.flexonline.com/supplements_top_ten/nutrition/71
#1 GREEN TEA EXTRACT
It is almost impossible to find a fat-burner product that doesn’t include green tea extract, but there’s a great reason why. Research studies confirm that green tea extract can significantly aid fat loss.
HOW IT WORKS Green tea contains compounds called catechins, which include epigallocatechin gallate. EGCG is the main catechin responsible for the thermogenic (fat burning) effect of green tea. Although green tea also contains caffeine, which was originally hypothesized to be the mechanism for green tea�s ability to enhance fat loss, its major thermogenic effect comes from the action of EGCG in inhibiting an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat burning.
DOSAGE Although drinking green tea is smart, you should still supplement with about 500-1,000 milligrams of green tea extract standardized for EGCG; take it three times daily before meals. Research shows that the body absorbs catechins from the extract better than from the tea.
#2 CAFFEINE
Again, it’s close to impossible to find a fat burner on the market today that doesn’t supply some form of caffeine, whether it is caffeine anhydrous, guarana, di-caffeine malate or caffeine from green tea extract.
HOW IT WORKS The major mechanisms by which caffeine aids fat loss are by binding to fat cells and enhancing the removal of fat, and by inhibiting its storage in the fat cells. Caffeine also works to increase the burning of fat during exercise and can help increase muscle strength when taken one hour before workouts.
DOSAGE Go with 100-300 mg of caffeine in the morning and an hour before training.
#3 FORSKOLIN
This supplement is clinically proven to both prompt fat loss and boost testosterone levels in men. Forskolin is the active compound in the herb Coleus forskohlii, which is a member of the mint family.
HOW IT WORKS It enhances fat loss by activating the enzyme adenylate cyclase (which is also involved in testosterone production), leading 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 recent study from the University of Kansas (Lawrence) found that overweight men taking forskolin for 12 weeks lost considerably more bodyfat and had higher levels of testosterone than a group taking a placebo.
DOSAGE Boost both fat loss and testosterone levels by taking 20-50 mg of forskolin two or three times daily before meals.
#4 CARNITINE
Like forskolin, carnitine has been shown clinically to boost fat burning and bolster testosterone.
HOW IT WORKS Carnitine is vital for burning fat, as it aids the transport of fats into the machinery of the cells, where it is burned for fuel. Research shows it improves fat loss during exercise and during low-carb dieting. In addition, carnitine enhances muscle recovery following intense lifting, plus it increases the number of testosterone receptors in muscle cells, which aids muscle growth. DOSAGE Take 1-3 grams of carnitine in the form of L-carnitine, acetyl- L-carnitine, or L-carnitine L-tartrate with breakfast, pre- and postworkout meals and the evening meal.
#5 SYNEPHRINE
Synephrine is the active ingredient in the plant Citrus aurantium, also referred to as bitter orange.
HOW IT WORKS Its structure is chemically similar to ephedrine, but it boosts the metabolism without elevating heart rate or blood pressure, which is why we rate it so highly. Synephrine works by stimulating specific receptors on fat cells that increase the breakdown and release of fat, raising metabolic rate and blunting appetite.
DOSAGE Take 200-600 mg of C. aurantium standardized for 5-20 mg of synephrine, two or three times per day before meals.
#6 YOHIMBINE
Yohimbine, the active ingredient found in the African Pausinystalia yohimbe tree, is often referred to simply as yohimbe. A fairly recent clinical study showed that it was effective in reducing bodyfat in athletes in just three weeks (without a change in diet).
HOW IT WORKS Yohimbine inhibits the alpha receptors found on fat cells (adipocytes) that work to limit the amount of fat leaving those cells and to enhance the amount of fat that gets stored in those cells. By antagonizing the alpha receptors, yohimbine allows the fat cells to more easily release their stores of fatty acids to be burned for energy and makes it more difficult for them to store fat. Yohimbine also helps to keep norepinephrine levels maximized by its effect on the alpha receptors, especially when yohimbine is taken with other supplements that boost norepinephrine release. In addition, yohimbine decreases alpha receptor activity on blood vessels, which results in blood vessel dilation similar to that caused by nitric oxide.
DOSAGE Take 2-10 mg three times a day, with one of those doses being about 30 minutes before workouts
I found this article which lists great thermogenic.
Written by: JIM STOPPANI, PHD SENIOR SCIENCE EDITOR
http://www.flexonline.com/supplements_top_ten/nutrition/71
#1 GREEN TEA EXTRACT
It is almost impossible to find a fat-burner product that doesn’t include green tea extract, but there’s a great reason why. Research studies confirm that green tea extract can significantly aid fat loss.
HOW IT WORKS Green tea contains compounds called catechins, which include epigallocatechin gallate. EGCG is the main catechin responsible for the thermogenic (fat burning) effect of green tea. Although green tea also contains caffeine, which was originally hypothesized to be the mechanism for green tea�s ability to enhance fat loss, its major thermogenic effect comes from the action of EGCG in inhibiting an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat burning.
DOSAGE Although drinking green tea is smart, you should still supplement with about 500-1,000 milligrams of green tea extract standardized for EGCG; take it three times daily before meals. Research shows that the body absorbs catechins from the extract better than from the tea.
#2 CAFFEINE
Again, it’s close to impossible to find a fat burner on the market today that doesn’t supply some form of caffeine, whether it is caffeine anhydrous, guarana, di-caffeine malate or caffeine from green tea extract.
HOW IT WORKS The major mechanisms by which caffeine aids fat loss are by binding to fat cells and enhancing the removal of fat, and by inhibiting its storage in the fat cells. Caffeine also works to increase the burning of fat during exercise and can help increase muscle strength when taken one hour before workouts.
DOSAGE Go with 100-300 mg of caffeine in the morning and an hour before training.
#3 FORSKOLIN
This supplement is clinically proven to both prompt fat loss and boost testosterone levels in men. Forskolin is the active compound in the herb Coleus forskohlii, which is a member of the mint family.
HOW IT WORKS It enhances fat loss by activating the enzyme adenylate cyclase (which is also involved in testosterone production), leading 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 recent study from the University of Kansas (Lawrence) found that overweight men taking forskolin for 12 weeks lost considerably more bodyfat and had higher levels of testosterone than a group taking a placebo.
DOSAGE Boost both fat loss and testosterone levels by taking 20-50 mg of forskolin two or three times daily before meals.
#4 CARNITINE
Like forskolin, carnitine has been shown clinically to boost fat burning and bolster testosterone.
HOW IT WORKS Carnitine is vital for burning fat, as it aids the transport of fats into the machinery of the cells, where it is burned for fuel. Research shows it improves fat loss during exercise and during low-carb dieting. In addition, carnitine enhances muscle recovery following intense lifting, plus it increases the number of testosterone receptors in muscle cells, which aids muscle growth. DOSAGE Take 1-3 grams of carnitine in the form of L-carnitine, acetyl- L-carnitine, or L-carnitine L-tartrate with breakfast, pre- and postworkout meals and the evening meal.
#5 SYNEPHRINE
Synephrine is the active ingredient in the plant Citrus aurantium, also referred to as bitter orange.
HOW IT WORKS Its structure is chemically similar to ephedrine, but it boosts the metabolism without elevating heart rate or blood pressure, which is why we rate it so highly. Synephrine works by stimulating specific receptors on fat cells that increase the breakdown and release of fat, raising metabolic rate and blunting appetite.
DOSAGE Take 200-600 mg of C. aurantium standardized for 5-20 mg of synephrine, two or three times per day before meals.
#6 YOHIMBINE
Yohimbine, the active ingredient found in the African Pausinystalia yohimbe tree, is often referred to simply as yohimbe. A fairly recent clinical study showed that it was effective in reducing bodyfat in athletes in just three weeks (without a change in diet).
HOW IT WORKS Yohimbine inhibits the alpha receptors found on fat cells (adipocytes) that work to limit the amount of fat leaving those cells and to enhance the amount of fat that gets stored in those cells. By antagonizing the alpha receptors, yohimbine allows the fat cells to more easily release their stores of fatty acids to be burned for energy and makes it more difficult for them to store fat. Yohimbine also helps to keep norepinephrine levels maximized by its effect on the alpha receptors, especially when yohimbine is taken with other supplements that boost norepinephrine release. In addition, yohimbine decreases alpha receptor activity on blood vessels, which results in blood vessel dilation similar to that caused by nitric oxide.
DOSAGE Take 2-10 mg three times a day, with one of those doses being about 30 minutes before workouts
I have read that taking thermogenics long term could be detrimental for maintaining weight loss in the future.
“Although you may seem to lose weight in the short-term with thermogenic supplements, you won’t maintain this weight loss without eating less and exercising more. Since several of the ingredients are potentially dangerous and the evidence of their effectiveness is weak, I would avoid thermogenics and instead concentrate on cutting back on calories and portion sizes, and increasing physical activity”
Andrew Weil, M.D.
http://www.drweil.com/drw/u/QAA29956/thermogenic-supplements-for-weight-loss.html
Avoid Long Term Use Of Thermogenics!
These drugs can show effective results if you use them for short periods. But, long term use of these drugs can create a chemical dependence on your body with very little fat loss benefit for you.
If you use for short periods that is less than five weeks, then these thermogenics can be very helpful in reducing excess fat levels in your body. When you continue the use of thermogenics for more than five weeks, then the effectiveness of these compounds in reducing fat can be very low and also the fat burning characteristics of these supplements can become non-existent. At this point, it becomes very essential for you to stop the intake of thermogenics.
As your body adapts to constant levels of stimulants in body system, it becomes dependent on that particular supplements to perform regular body functions. This dependence on thermogenics can be responsible for certain physical and psychological effects for your body.
So, be aware of it and take advice from your personal health care provider or physical trainer before using these drugs for losing excess body weight.
http://www.fitnesshealthzone.com/vitamins-supplements/avoid-long-term-use-of-thermoge-
nics/
“Although you may seem to lose weight in the short-term with thermogenic supplements, you won’t maintain this weight loss without eating less and exercising more. Since several of the ingredients are potentially dangerous and the evidence of their effectiveness is weak, I would avoid thermogenics and instead concentrate on cutting back on calories and portion sizes, and increasing physical activity”
Andrew Weil, M.D.
http://www.drweil.com/drw/u/QAA29956/thermogenic-supplements-for-weight-loss.html
Avoid Long Term Use Of Thermogenics!
These drugs can show effective results if you use them for short periods. But, long term use of these drugs can create a chemical dependence on your body with very little fat loss benefit for you.
If you use for short periods that is less than five weeks, then these thermogenics can be very helpful in reducing excess fat levels in your body. When you continue the use of thermogenics for more than five weeks, then the effectiveness of these compounds in reducing fat can be very low and also the fat burning characteristics of these supplements can become non-existent. At this point, it becomes very essential for you to stop the intake of thermogenics.
As your body adapts to constant levels of stimulants in body system, it becomes dependent on that particular supplements to perform regular body functions. This dependence on thermogenics can be responsible for certain physical and psychological effects for your body.
So, be aware of it and take advice from your personal health care provider or physical trainer before using these drugs for losing excess body weight.
http://www.fitnesshealthzone.com/vitamins-supplements/avoid-long-term-use-of-thermoge-
nics/
AMAZING TIPS for fat loss and why you should NOT us fat burners and steady state cardio!!!
A must read by charles poliquin.. can you tell i have a little educational crush on him?
I am a 28 year old woman and I work out 5-6 times per week, twice a day if I can. I am looking for a good fat burner to take when I wake up and do my morning cardio. Can you suggest a good fat burner? I am trying to lose between 5-10 pounds.
Shannon, Denver Colorado
Your question is multi-faceted. Hence, I need to cover a few points to answer it correctly:
1. Fat burners overstress the adrenals. Yes, you lose fat with them, and yet you still have to pay the piper. Life is stressful enough, why ruin your health when much safer and effective solutions are available. Using fat burners is associated with increased incidence of anxiety and depression.
2. Fat burners interfere with quality and quantity of sleep.
This disrupts the hormonal cascade actually responsible for optimal body composition. In my practice, I get people to lose fat by improving their sleep quality rather than using any fat burner/cardio combination. Therefore, the information contained in these articles will be very valuable to you:
* Two Easy Ways to Sleep Better Tonight
* Sleep Soundly Now
3. Increasing Omega 3s and carnitine is a powerful fat burning combination.
As Dr. Houston points out in this video, this combination does far more to enhance permanent fat loss than any fat burner.
Furthermore, it has multiple benefits to the cardiovascular system, such as lower abnormal blood fats and enhancing blood pressure. Fat burners raise blood pressure. For a female, 9 grams of quality fish oils, and 3-5 grams of carnitine usually does the trick!
4. Long slow cardio sessions are useless for fat loss. As far as long slow distance cardio is concerned, in my opinion, it is an utter waste of time once you have done six to eight weeks of it. To list all the reasons why slow rhythmic cardio is a waste of time for fat loss goes beyond the scope of this Q & A. One thing for sure is that every one of my certified coaches are amazed at how much faster they can get their clients lean once they forego cardio.
5. Cardio training on electronic equipment increases the risk of developing diabetes. Cardio training done on electric equipment such as bikes has been shown to accelerate insulin resistance because of the exposure to dirty electricity. (Havas, 2008)
6. Cut all grains: If you have only 5-10 lbs to lose, the best and most simple dietary change you can make is to avoid all grains. That alone will make most people lose that amount of body fat in just 4 to 8 weeks.
As you can see there much safer and more effective alternatives to fat burners out there.
Best of luck.
-Charles
A must read by charles poliquin.. can you tell i have a little educational crush on him?
I am a 28 year old woman and I work out 5-6 times per week, twice a day if I can. I am looking for a good fat burner to take when I wake up and do my morning cardio. Can you suggest a good fat burner? I am trying to lose between 5-10 pounds.
Shannon, Denver Colorado
Your question is multi-faceted. Hence, I need to cover a few points to answer it correctly:
1. Fat burners overstress the adrenals. Yes, you lose fat with them, and yet you still have to pay the piper. Life is stressful enough, why ruin your health when much safer and effective solutions are available. Using fat burners is associated with increased incidence of anxiety and depression.
2. Fat burners interfere with quality and quantity of sleep.
This disrupts the hormonal cascade actually responsible for optimal body composition. In my practice, I get people to lose fat by improving their sleep quality rather than using any fat burner/cardio combination. Therefore, the information contained in these articles will be very valuable to you:
* Two Easy Ways to Sleep Better Tonight
* Sleep Soundly Now
3. Increasing Omega 3s and carnitine is a powerful fat burning combination.
As Dr. Houston points out in this video, this combination does far more to enhance permanent fat loss than any fat burner.
Furthermore, it has multiple benefits to the cardiovascular system, such as lower abnormal blood fats and enhancing blood pressure. Fat burners raise blood pressure. For a female, 9 grams of quality fish oils, and 3-5 grams of carnitine usually does the trick!
4. Long slow cardio sessions are useless for fat loss. As far as long slow distance cardio is concerned, in my opinion, it is an utter waste of time once you have done six to eight weeks of it. To list all the reasons why slow rhythmic cardio is a waste of time for fat loss goes beyond the scope of this Q & A. One thing for sure is that every one of my certified coaches are amazed at how much faster they can get their clients lean once they forego cardio.
5. Cardio training on electronic equipment increases the risk of developing diabetes. Cardio training done on electric equipment such as bikes has been shown to accelerate insulin resistance because of the exposure to dirty electricity. (Havas, 2008)
6. Cut all grains: If you have only 5-10 lbs to lose, the best and most simple dietary change you can make is to avoid all grains. That alone will make most people lose that amount of body fat in just 4 to 8 weeks.
As you can see there much safer and more effective alternatives to fat burners out there.
Best of luck.
-Charles
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