Supplements will not replace a good diet and exercise program, but smart supplementation will ENHANCE them and help you progress faster. So here are my top three picks for fat-burning supplements.
1. Fish Oil
Fish Oil is one of the most well known supplements in the world at this point, and because of that I won’t go into it too much. But here are a few reasons Fish Oil helps you burn fat:
Fish Oil reduces inflammation, which contributes to obesity and heart disease.
Fish Oil has been proven to elevate your metabolism by up to 400 calories per day. That’s almost a pound of fat per week just from taking fish oil.
Fish Oil reduces the amount of insulin produced from any given meal. Less insulin means less fat storage.
I generally recommend that my clients take 3 capsules per solid meal. If the client is extremely overweight (220+ lb for females, or 250+ for males) then I’ll recommend up to 2 tablespoons per day of a liquid to get inflammation under control.
Carnitine is the nutrient responsible for fat actually getting into the mitochondria in the cells, where it is burned. If carnitine levels are sub-optimal, you aren’t going to burn fat. Additionally, it has been shown to improve mental focus and work capacity, which means it will help you train harder. Combining it with fish oil amplifies it’s effect and makes adjusting to a low carbohydrate diet easier.
I recommend taking 3-6g of L-carnitine per day, in divided doses. Do not take it after 3pm, or you may have trouble sleeping.
Magnesium is one of the most overlooked minerals. I use it with my clients for two primary reasons: first, most of my clients can’t sleep, and magnesium helps fix that. Magnesium helps people to relax and calm their mind so they can get to sleep. Sleep means recovery, which means you can train harder and get better results. It also improves insulin sensitivity and cortisol (stress) management which means you store less fat.
For magnesium, most people are chronically deficient, and need higher doses for a while. To lose fat I recommend 600mg of a high quality magnesium (NOT Magnesium-Oxide unless you want diarrhea) along with a topical applied behind the knees right before bed.
Below are the products that I use with my clients:
The information presented on this website is the opinion(s) of the the author only. The information presented is not intended to treat, prevent or cure any disease. Neither Synergy Personal Training nor any representatives are doctors or medical professionals. We do not give medical advice. We recommend that any changes you intend to make to your diet or exercise routine be discussed with your licensed health care practitioner.