Supplement stacks can help you burn fat faster by elevating your metabolic rate. Some supplements are best taken before your workouts because they have direct beneficial effects on fat burning while you exercise. Others are better taken with food for best absorption and to help prevent body fat storage. Combine all of these supplements into one large stack or experiment with them separately to find out what works best for you.
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Take green tea extract pills, standardized to 300 mg of EGCG per serving, and 200 mg of caffeine immediately before your resistance training and/or cardiovascular workout, says "Homemade Supplement Secrets" author Jeff Anderson. Use this combination up to three times daily, before meals if you are not working out. Rather than take caffeine pills, you can drink two to three cups of coffee if you prefer. If you cannot take caffeine, leave it out and get a decaffeinated green tea extract.
Take 1 to 2 g of conjugated linoleic acid (CLA) with three separate meals throughout the day. According to "The Power of Three" by Carey Rossi, there is an added benefit to taking CLA pre- and post-workout, but you can just as easily take it with your meals if it is a nonworkout day.
Swallow one or two 1 g fish oil gel caps with each of three meals throughout the day. Choose brands that are enteric-coated or flavored to avoid the unpleasant experience of fishy smelling and/or tasting burps.
Mix 1 to 3 tbsp., equivalent to 1 to 3 g, of L-carnitine into your pre- and post-workout beverages.Because L-carnitine helps to shuttle fatty acids into fat-burning mitochondria, it makes sense to take this supplement around your workout times, according to "Supplements 101" by Jim Stoppani. Take your third serving prior to a meal. This supplement is also available in pill form, but the liquid absorbs more readily.
Divide a daily total of 100 to 200 mg of 7-keto among your two to three servings. You do not have to take this supplement with meals, but it may be beneficial to spread the servings out. For example, take a serving every four to six hours, rather than taking them all in the morning or evening.
Take coleus forskohlii, standardized for 25 to 50 mg of forskolin, three times per day, 30 minutes before meals. There may also be some benefit to taking one of these doses with a pre-workout meal 60 minutes before you head to the gym.
Take 100 to 300 mg of fucoxanthin up to three times per day with meals. This brown seaweed extract may make a nice replacement for caffeine in your supplement stack if you cannot take stimulants. Fucoxanthim has been shown to increase metabolic rate without any stimulant effects, according to "Safely Burn Away Body Fat" by Julius Goepp in the March 2008 Life Extension magazine.
- "Homemade Supplements Secrets"; Jeff Anderson; 2008
- Muscle and Performance; "The Power of Three"; Carey Rossi, November 2009
- Muscle and Fitness Magazine: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani, January 2010
- Life Extension Magazine; "Safely Burn Away Body Fat"; Julius Goepp, March 2008
- Muscle and Fitness: The Ultimate Supplement Handbook; "Five Fat Fighters"; Matthew Kadey, January 2010