Yohimbe is an herb that comes from the bark of the African tree known as pausinystalia. The active chemical substance in yohimbe bark goes by the name yohimbine and is an alkaloid with some similar properties to the stimulant caffeine. Yohimbine encourages weight loss by coaxing fat cells to release fatty acids to burned for energy, preventing new fat storage and increasing production of nitric oxide, according to the Muscle & Fitness article "Supplements 101" by Jim Stoppani.
Step 1
Take a yohimbe extract containing between two and 10 milligrams of the active ingredient yohimbine upon waking before your first meal. If you work out or do a morning cardio session, this is the perfect time to supplement with yohimbe extract. Since yohimbe works to release more fatty acids from your body fat stores, it makes perfect sense to take it with a workout. Do morning cardio on an empty stomach for faster results.
Step 2
Eat a breakfast containing both proteins and carbohydrates. Choose lean proteins like turkey bacon, eggs, ham or lean beef to provide needed amino acids to your body. For carbohydrates, look to oatmeal, fresh fruit and whole grain sources, which are low glycemic or slow to digest, to provide energy for hours and suppress your hunger. According to "The Fat Burning Bible" by Mackie Shilstone, individuals who eat a balanced breakfast are statistically leaner than those who do not.
Step 3
Have a healthy mid-meal snack 2 to 3 hours after your morning and midday meals. This should include at least 15 to 20 g. of protein to keep your metabolism going strong and encourage fat burning. Whey protein makes an excellent choice and can be added to smoothies with fruit, skim milk or natural peanut butter. Other healthy examples include cottage cheese, fresh vegetables, hard boiled eggs, nuts, seeds and yogurt.
Step 4
Take another serving of yohimbe extract 30 minutes before your lunch. Stick to your lean proteins and low glycemic carbs, such as a tuna fish sandwich on whole wheat or sprouted grain bread. Add fresh vegetables or an apple, both of which contain natural antioxidants that help your body detoxify and burn more fat, according to "The Usual Suspects" by Jordana Brown.
Step 5
Take a final serving of yohimbe extract 4 to 6 hours later, but not within 3 to 5 hours of bedtime. For those who train in the afternoon, this is a perfect time to take yohimbe before a resistance training workout. Besides releasing fatty acids for weight loss, yohimbe also increases nitric oxide production, which has been shown to burn more fat and promote muscle gain, according to "Natural Anabolics" by Jerry Brainum.
Step 6
Do 30 to 45 minutes of cardio immediately after your weight training workout, says "Combat the Fat" author Jeff Anderson. Having just weight trained, your body has exhausted much of its carbohydrate glycogen stores and will more readily turn to body fat for energy. Cardio examples include walking or jogging on the treadmill, riding the exercise bike, swimming or using the elliptical machine.
Tips and Warnings
- Always consult with your doctor before beginning any new supplement program. Start with half of the recommended dosage to gauge your individual tolerance and slowly increase as needed.
- Do not take yohimbe within 3 to 5 hours of bedtime. Do not take yohimbe if you have or are at risk for heart disease.
Things You'll Need
- Yohimbe extract, containing 2-10 mg yohimbine
- Whey protein
References
- "Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani, January 2010
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook"; The Usual Suspects; Jordana Brown, January 2010
- "Natural Anabolics"; Jerry Brainum; 2006
- "Combat the Fat"; Jeff Anderson; 2008
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