Burning off fat can be a daily battle, but the more consistent you are, the better your results will be. In addition to a calorie-reduced diet, you can help increase fat burning by including the right supplements into your plan.
Now, there is no magic bullet that will take the place of the diet or training you need for results, but you can improve your body faster with a little help from a supplement plan that helps optimize your metabolism! Here’s a rundown on the ultimate daily fat burning supplement plan.
Morning Rise and Grind
Green tea extract = 500 mg (standardized to 45% EGCG)
Coffee = 1 cup (100 mg of caffeine)
Capsaicin = 0.400 mg
L-tyrosine = 500 mg
Calcium = 500 mg
BCAAs = 10 g (2:1:1 ratio)
Rise and shine! Get these supplements in about 30 minutes before eating. Green tea extract and caffeine work synergistically together to unlock fat burning and kickstart the metabolism. Green tea increases the release of the number one fat-burning hormone— norepinephrine— while caffeine helps block enzymes that degrade it. The result: The body keeps the metabolism working for longer.
The addition of capsaicin, tyrosine and calcium can greater influence fat burning. In one double-blind trial, researchers found the combination of these five ingredients enhanced metabolic rate burning an estimated additional 72 to 96 calories when taken three times per day.
Lastly, BCAAs help break the fast! After a night of sleep, the body has used up all its nutrients to help with the recovery processes as you sleep. So get in a shot of BCAAs to stop muscle catabolism.
Meal 1: Breakfast
Multivitamin = 1 dose
Vitamin C = 500 to 1,000 mg
Vitamin D = 300 IUs
Magnesium = 500 mg
Omega-3 blended oil = 1 tbsp
Powdered greens = 1 scoop
Make sure to take these supplements with your first meal of the day to ensure you are absorbing all the nutrients. Taking a daily multivitamin helps you meet your essential nutrient needs while keeping your metabolism regulated. We need these micronutrients to help break down and access energy from the foods we eat.
In addition, consider stocking up on antioxidants from vitamin C and a serving of powdered greens. Vitamin C can help with the synthesis of hormones, amino acids and collagen in the skin. It can also help destroy free radicals that are produced during your workout while assisting in the recovery process.
When it comes to burning fat, omega-3 blended oil can help switch the body to burn off fat for fuel while preserving lean muscle tissue. Omega-3 can also help promote hormonal balance, which is important for women. Although we need estrogen, higher levels can prevent the body from burning fat!
Lastly, while calcium, magnesium and vitamin D can support healthy bones, they can also support muscle contraction, promote a healthy body composition and help the body deal with stress. And we all know what happens when stress is high— cortisol levels increase and fat burning shuts off!
Midmorning Booster
Green tea extract = 500 mg (standardized to 45% EGCG)
Caffeine = 100 mg
Capsaicin = 0.400 mg
L-tyrosine = 500 mg
Calcium = 500 mg
A second dose of fat-burning green tea, caffeine, capsaicin and L-tyrosine will keep your metabolism moving! Be sure to take this does at least two hours post-breakfast and 30 minutes before lunch.
Midday Energizer
Green tea extract = 500 mg (standardized to 45% EGCG)
Caffeine = 100 mg
Capsaicin = 0.400 mg
L-Tyrosine = 500 mg
Calcium = 500 mg
Take this two hours after lunch, and an hour or so before you hit the weights! This is the last serving of fat-burning supplements. When taken three times daily, you are providing yourself with the clinically proven dose for increasing 24-hour energy expenditure. Caffeine alone has been found to increase resting metabolic rate by 3 to 4 percent in just 150 minutes while also improving diet-induced thermogenesis.
Pre-Workout
During your workout, you will use up essential nutrients to help fuel muscle contraction. So mix up a scoop of whey protein isolate or hydrolysate approximately 30 minutes prior to your workout. Both of these fast-digesting proteins are loaded with BCAAs that help maintain and build muscle. Muscle is not only important to build a strong, sexy body, but the more muscle you have, the more metabolic your physique!
Additionally, add a scoop of L-carnitine to your pre-workout shake. L-carnitine can help move fat over to the powerhouse cells to be burned off as energy. This is especially useful during long cardio sessions, as it helps preserve muscle tissue and switches the body to use more fat as fuel.
Whey protein isolate or hydrolysate = 1 scoop
L-carnitine = 1,000 mg
Post-Workout
BCAAs = 10 g (2:1:1 ratio)
Fast-digesting carbohydrate powder = 20 to 30 g
Fenugreek = 500 mg
After your workout, it’s all about getting in your post-workout nutrients to fill back up on the nutrients that you just used during your workout. If you are following a low-carbohydrate diet for fat burning, then post-workout is the best time to get in a serving of fast-digesting carbohydrates, along with a scoop of BCAAs. If you are sufficiently depleted from glycogen, those simple carbs will go exactly where they are needed directly into the muscles to top up muscle glycogen for your next workout, without being stored as fat.
BCAAs deliver the most anabolic amino you need for protein synthesis— leucine. Topping up this amino acid is critical for muscle recovery. Fast-digesting carbohydrate can help drive leucine delivery into the muscles, while stocking up glycogen storage. And to be sure those nutrients get to where they need to be, add a dose of fenugreek extract, which provides 4-hydroxyisoleucine. This plant extract has been found to be very effective for regulating blood glucose levels while also increasing glycogen storage capacity in the muscle cells.
Dinner Time
Multivitamin = 1 dose
Vitamin C = 500 to 1,000 mg
Calcium = 500 mg
Vitamin D = 300 IUs
Magnesium = 500 mg
Now is the time to get in a second serving of your daily vitamins and minerals. Breaking these essentials up into two servings will make sure you better absorb the nutrients they are providing.
Bedtime
Casein protein = 1 scoop
Omega-3 blended oil = 1 tbsp
Melatonin = 3 mg
5-HTP = 50 mg
Prior to bedtime is the perfect time to load up on nutrients to help keep your muscles nourished while you sleep. Casein protein is an ideal nighttime protein since it takes seven hours to be fully digested! This slow digestion keeps nutrient levels high in the muscles, fueling recovery and the muscle building process. Taking in a second serving of omega-3 oils can also help further slow down digestion, while also assisting in recovery process— reducing inflammation brought on by your workout.
Low-carbohydrate dieting can reduce levels of certain neurotransmitters such as serotonin that not only help with appetite and mood, but that can also help with sleep! If you are having trouble sleeping, consider using melatonin and 5-HTP. While 5-HTP can help increase serotonin and reduce cravings, melatonin can help promote relaxation and sleep, improving the quality and duration of sleep!
Remember— sleep is essential to fat burning. In fact, it’s been shown that those who sleep less can actually weigh more! In a recent study, it was found that those who got 5.5 hours lost less fat and more muscle than the group that got 8.5 hours of sleep. It was also found that not only was fat loss affected, but limited sleep also resulted in an upset of the regulation of two important hunger hormones— ghrelin and leptin. Without sleep, these hormones remain turned on, causing hunger to continue.
References
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