fat loss supplements exposed
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�Fat Loss Supplements Exposed!�
Separating Fact From Fiction
Over 25 Unbiased Product Reviews
By Sean Nalewanyj
www.HowToBurnFat.com
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© 2008 - All Rights Reserved Page 2 www.HowToBurnFat.com
- Copyright & Disclaimer -
Before beginning any new nutrition or dietary supplement program you
should consult a physician first. The information presented herein is not
meant to treat or prevent any disease or to provide the reader with
medical advice. If you are looking for specific medical advice then you
should obtain this information from a licensed health-care practitioner.
This publication is intended for informational use only. Sean Nalewanyj
and www.HowToBurnFat.com will not assume any liability or be held
responsible for any form of injury, personal loss or illness caused by the
utilization of this information. The individual results obtained from the use
of these supplements will vary from person to person and we make no
guarantee as to the degree of results that you will personally achieve.
This publication is fully copyrighted and does not come with giveaway or
resale rights. You may not sell or redistribute this report. It is reserved
solely for HowToBurnFat.com members. Copyright and illegal distribution
violations will be prosecuted.
© 2008 - www.HowToBurnFat.com - All Rights Reserved
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Table Of Contents
5-HTP 14
7-Keto DHEA 16
L-Carnitine 18
Cayenne 20
Chitosan 22
Chromium Picolinate 24
CLA 26
Co-Enzyme Q10 28
Ephedrine-Caffeine 30
Essential Fatty Acids 34
Evodiamine 36
Forskolin 38
Glucomannan 40
Green Tea Extract 42
Guggul 44
Hoodia Gordonii 46
Hydroxycitric Acid (HCA) 48
MCT (Medium Chain Triglycerides) 50
Meal Replacement Powders 52
Multivitamins 54
Phaseolus Vulgaris 57
Pyruvate 59
Sesamin 61
Synephrine 63
Tyrosine 65
Whey Protein 67
Yohimbine 72
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Introduction
If there were one industry out there that could be used as the very definition of
the word �marketing hype�, fat loss supplementation would be it. I honestly
don�t know of any other market filled with more fairy tale logic, exaggerations
and flat-out lies than this one.
Before we even get started, I will go on record to say that at least 95% of the
fat loss pills, powders and lotions lining the shelves at your local supplement
store are nothing more than pure garbage designed for one thing: to get you to
part ways with your hard-earned money.
The weight loss marketers know just how badly most average individuals desire
a lean and attractive body in today�s society, and it seems they�ll do just about
anything to convince you that the answer lies in their new �breakthrough�
solution.
All they have to do is use fancy terms like �clinically proven�, �patented� and/or
�scientifically formulated� (all of which, by the way, are totally irrelevant), slap it
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together into a fancy bottle, place a grossly excessive price tag on it, stick it on
the shelves, and people will fork over their cash.
Does it matter if the product actually works? No.
Does it matter if there is concrete research to support its effects? No.
Does it matter if there is any logical basis whatsoever for their claims? No.
As long as there is a compelling advertisement and an uninformed consumer
willing to take the bait, this unfortunate situation will continue to perpetuate
itself over and over again. People will continue to spend billions of dollars every
year on this garbage, and the �geniuses� at the top of the ladder will continue
to reel in the dough without ever delivering on their promises.
Am I going a bit over the top? Am I exaggerating to make my point stronger?
Not in the least.
Any honest fat loss expert with any real knowledge in the field knows that the
supplement industry is in many ways a gigantic fraud, and I am here to help
bring that knowledge to the forefront. I have no affiliation with any supplement
companies and stand absolutely nothing to gain by misleading you or feeding
you false information, so you can trust what you read here.
Let�s get one thing absolutely straight�
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There is not a single fat loss supplement available in the world that
could ever take the place of a proper nutrition and training program.
In fact, it�s not even close.
If your goal is to burn body fat, build muscle and get into shape, a disciplined
nutrition program and an intense, consistently implemented weight
training/cardio routine is the only way you will ever get there. There is
absolutely no substitute for hard work, and this is no exception.
If you believe that pounding back pills and powders is going to do the work for
you, or even half of the work for you, or even 10% of the work for you, you�re
in for a big disappointment. Shortcuts literally do not exist in this game, and if
you�re expecting to reach your physical goals without patience, perseverance
and the constant drive to succeed, you may as well not even bother trying.
I don�t care what you read in the latest fitness magazine, what you saw on TV
or what the flyer in the mail said� It�s virtually all a bunch of B.S.
And if it�s not total B.S, it�s almost certainly exaggerated to a high degree.
Some of the more �easily influenced� of you out there might be thinking�
�But I read a published article in a popular fitness magazine about product
�XYZ�. How could they publish this information if it was blatantly untrue?�
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It�s because fitness magazines are owned by supplement companies.
Surprised?
Did you ever wonder why well over half of a fitness magazine�s content is
nothing more than advertisements for supplements and related products?
It�s the truth. They don�t make their money by collecting your monthly
subscription; they make their money by selling supplements. And they do this
by jam-packing every single month�s publication with a gigantic mass of
advertisements as well as articles which are written purely for the purpose of
promoting a particular supplement.
I could actually list which magazines are owned by which supplement
companies, but to protect myself from possibly getting into trouble I won�t
bother.
Just let it be known that fitness magazines are NOT reliable sources of
information, and you�d be much better off to cancel your subscription than to
waste your time flipping through these �supplement catalogues� each month.
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Based on what I�ve talked about so far, you might be thinking that
supplementation is unnecessary and that you don�t need to buy any of these
products in order to reach your goals.
Well, for the most part you�d be correct.
If you have your nutritional program intelligently structured and you�re hitting
the gym hard on all of your designated days, there�s actually very little you can
add beyond this that will make any measurable difference to your bottom line
results. Training and nutrition make up the vast, vast majority of your success,
and it�s pretty unlikely that the simple addition of a fat burning compound in
supplement form will change much.
In addition, most of the fat burning supplements out there are grossly
overpriced, and if you�re using them every single month they can make quite a
dent to your bank account. So unless you have the extra money to spend
without any worry, then supplementation is probably not a logical option.
Now, there are a couple of products traditionally referred to as �supplements�
that I do recommend you include in your program. These include�
1) Protein powders (Whey protein and meal replacements)
2) Essential fatty acids
3) Multivitamins
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The reason why I make a distinction between these specific items and other fat
burning supplements you might find on the shelf is that these aren�t really
�supplements� at all, but are rather extensions of the regular food that you eat
on a daily basis.
For example, whey protein is simply a powdered form of a substance that is
extracted when milk is turned into cheese, and essential fatty acids are found in
many of the foods you�ll be eating on a regular daily basis such as fish, nuts
and seeds.
For this reason I usually categorize these items as �food�, rather than lumping
them into the �supplement� category. For the sake of organization, however, I�ll
be including them in this booklet.
All other supplements that we talk about are specific, isolated compounds which
are marketed as having a direct fat burning effect within the body. It is in this
category where the vast majority of products fall far short of the mark.
Are they all useless? No, not all of them.
However, I highly recommend that the following criteria be met before you
even consider adding one of these compounds into your program�
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1) Your nutritional approach has been carefully thought out and all
guidelines mentioned in the main e-book are being implemented.
For example, if your meal frequency is not up to par, why would you worry
about whether or not you should supplement with green tea extract? Fixing
your meal frequency would produce fat burning results far beyond that which
any supplement could provide you with. This goes for all other nutritional
guidelines I have talked about as well. If your diet is not literally close to
perfect, then fix those holes first before even thinking about supplementation.
2) Your weight training and cardio routine is properly structured and
is being consistently implemented.
Are you getting yourself into the gym on all of your designated days? Are you
training with full intensity and effort? Are you following all of the workout
guidelines properly? Examine all of these aspects first. If you cannot honestly
say that you�re doing everything in your power to make the most of your
workout routine, then don�t bother with supplementation until you do.
3) All of the smaller aspects of a proper fat burning program are being
carried out as well.
I�m talking about things such as proper sleep, water intake, progress tracking,
and post-workout nutrition. Before bothering with supplementation, try to find
smaller areas where you could improve. Only once you�re implementing these
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finer details should you consider adding a supplement to your program.
4) You�re already supplementing with whey protein, essential fatty
acids and a multivitamin.
Again, these items fall �between� the realm of food and supplement, and I
strongly recommend including them in your program. Before you add in an
additional fat burning compound to your overall plan, you should have these
basic items included first. There is no sense in adding guggul extract or
ephedrine to your plan if you aren�t already supplementing with whey protein,
essential fats and a multivitamin first.
Do you meet all of the criteria listed above?
If so, and you have some extra money to spend, you can consider including one
or more of the additional supplements reviewed in this manual. You can do so
as long as you are aware of the following�
1) These supplements are NOT going to perform any miracles.
2) These supplements will ONLY provide a small additional boost to your
results.
I honestly don�t know of anyone who saw any significant increase in their
weekly results with the simple addition of a fat burning compound. You may
see a small boost, yes, but don�t expect anything off the charts here.
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Throughout the rest of this booklet I will be providing unbiased reviews on over
25 of the most popular fat burning compounds available today. Some of them
will be familiar to you, and many will not.
I�m not going to bore you with an endless borage of biological terminology,
university studies and other scientific mumbo jumbo that the majority of you
probably aren�t interested in any way. I will simply seek to provide the basic
information that you need to know in order to make an informed decision, and
nothing more. My goal is to get the main points across, give you a basic
understanding and then let you decide whether or not you want to try it out.
For each supplement, I will outline:
1) What it is and where it comes from.
2) What the supplement companies claim it will do for you.
3) An unbiased analysis of whether the real world results are congruent with
the claimed effects.
4) Whether or not I recommend trying it.
One thing you will notice is that the majority of the supplement reviews will be
negative. In other words, most of these products will get an overall �thumbs
down� from me. As I said before, most fat burning compounds are ineffective,
overhyped and not worth bothering with. I�m not trying to make anyone happy
here, but rather to deliver the facts and analysis as accurately as I can.
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There are a few that I will recommend trying out (assuming all of the guidelines
we previously established have been met), a few that I�m currently �on the
fence about� (items that are probably ineffective but might be worth trying),
and many that I don�t recommend.
I am simply going to review them in alphabetical order, so their effectiveness is
not a reflection of where they place in the booklet. For an overall review, you
can scroll to the very end of the booklet where I�ll categorize all of the items
based on my recommendations.
Let�s get started�
Wait!
Before you go any further, please keep in mind that you must consult your
physician before supplementing with any of the products reviewed in this
manual. The information contained herein is not to be treated as medical
advice. All of the supplements reviewed here have been shown to be safe when
properly consumed, but you should still get your doctor�s approval before using
any of them, especially if you have any pre-existing medical conditions.
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5-HTP
5-Hydroxytryptophan is a naturally occurring amino acid that is produced in the
body from L-tryptophan. It is a precursor to serotonin; a neurotransmitter
which plays many important roles in the body.
5-HTP is typically not present in high amounts in regular diets, and is not easy
to obtain through normal foods. Supplemental 5-HTP is derived naturally from
the seeds of a West African plant known as Griffonia Simplicifolia.
When 5-HTP is consumed, it is converted into serotonin to be used throughout
the body. Serotonin is typically recognized for its effects on enhancing mood,
improving sleep and suppressing the appetite. It is the appetite curbing effect
of this supplement that is said to make it a useful agent for those trying to lose
body fat.
In addition, lower calorie diets are often associated with a decrease in mood
due to the inhibited production of serotonin. 5-HTP can be used to improve
mood during periods of restricted caloric intake.
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Since we know that an effective fat loss program focuses on only a slight calorie
reduction with an increase in exercise, curbing your appetite is usually not
going to be much of a concern. You�ll be eating frequently throughout the day,
and will only be consuming a caloric level slightly below maintenance. For this
reason, the vast majority of individuals would not require any sort of appetite
suppressing/mood enhancing agent as a result of the decreased daily calories.
The only situation where 5-HTP use could be considered is in individuals who
have a significant amount of weight to lose, and who are making drastic
changes to their previous eating habits and are finding it difficult to deal with
the reduced amount of food. If this describes you, this supplement is a
reasonable option to try out.
I would recommend consuming between 600-900mg daily spaced out over 3
servings taken 20 minutes before meals. Nausea has been reported as a side
effect when starting out with this supplement but decreases over time.
Also note that the long-term safety of 5-HTP is not confirmed. I would
recommend using it as a temporary aid only.
Bottom Line
For those of you who have a large amount of weight to lose and are
experiencing difficulty dealing with the reduced calorie intake (either for hunger
or mood reasons), 5-HTP may be worth trying out. For everyone else, I don�t
see any reason to bother with it as a fat loss aid.
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7-Keto DHEA
7-Keto DHEA is a natural metabolite of DHEA; a precursor to important
hormones such as testosterone and estrogen.
7-Keto DHEA is said to produce all of the positive benefits of DHEA without the
potential side effects. These benefits include the increased ability to build
muscle and burn fat, controlling of the immune system and regulation of blood
sugar levels. 7-Keto DHEA�s effects on fat loss are due to its ability to activate
thermogenic enzymes and thus increase the body�s basal metabolic rate, forcing
more calories to be expended throughout the day.
DHEA levels tend to decrease as we age, and because of this the supplement is
typically marketed to middle-aged individuals as a way of re-elevating these
naturally decreased levels.
This is a fairly new supplement so it�s hard to say at this point exactly what to
expect from it. DHEA itself has been shown to have some positive effects on
increasing metabolic rate and improving muscle growth in middle-aged
individuals, but the comparison between 7-Keto DHEA and DHEA is not entirely
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clear as of yet. Based on the evidence so far it is reasonable to assume that 7-
Keto DHEA may safely provide some benefits to those on a fat loss program.
Bottom Line
If you�re above the age of 35 and are looking for a fat burning supplement to
experiment with, 7-Keto DHEA may be worth trying, but the effects will more
than likely be mediocre at best. If you are a healthy, young individual, I see no
reason to bother with the stuff.
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L-Carnitine
L-carnitine is synthesized in the body from the amino acids lysine and
methionine. It can be found naturally in foods such as red meat (particularly
lamb and beef) as well as dairy products and avocados.
L-carnitine plays many important roles in the body but is best known for its role
in transferring long-chain fatty acids (such as triglycerides) into the
mitochondria. Mitochondria are the �powerhouse� of the cell where energy is
produced. By transferring greater amounts of fat into the mitochondria, more of
it will be burned as energy rather than being stored.
Companies claim that L-carnitine will help the body metabolize higher amounts
of fat and will have a positive effect on energy levels and resistance to muscle
fatigue. In addition, L-carnitine is said to function as an appetite suppressant by
reducing feelings of hunger and weakness.
L-carnitine has been studied since 1937 and since then has been shown to have
a positive effect on the cardiovascular system and on heart function. It has also
been demonstrated that L-carnitine can lower bad cholesterol and raise good
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cholesterol. However, the research on L-carnitine�s effects as a fat burning
agent are not convincing, and show that our bodies probably already produce
enough of this substance to render supplementation unnecessary.
Bottom Line
I don�t see any reason to bother supplementing with L-carnitine as a fat burning
aid. There is no reliable evidence to suggest that it will produce any positive fat
loss effects, and the general opinion of those using it is a negative one.
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Cayenne
Cayenne, also known as �capsicum annuum� and �capsicum frutescens�, is a
plant found in South America and belongs to the pepper family. It is
traditionally used to flavor spicy dishes and for medicinal purposes.
Cayenne has been used for medicinal purposes for centuries to treat ailments
such as stomach aches, cramps, arthritic pain, sore throat and circulatory
diseases. It is also marketed as a fat burning supplement and is sold in capsule
form.
It is said that cayenne can increase the body�s rate of thermogenesis, which is
the process by which the body generates heat, or energy, by increasing the
metabolic rate above normal. In addition, cayenne is also said to increase
feelings of satiety after meals, which would have obvious positive implications
for those on a reduced calorie diet.
Cayenne gets a thumbs-up as an appetite suppressing agent, but a thumbs-
down as a thermogenic agent. There is no reliable evidence to date that
suggests cayenne on its own will speed up the rate of fat burning within the
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body. However, cayenne has been shown to have a measurable impact on the
amount of food eaten at each meal as a result of the increased feelings of
fullness that accompany its consumption.
Bottom Line
If you want to add cayenne pepper to some of your meals in order to increase
their �filling effect�, this is perfectly fine. However, as a fat loss agent taken on
its own in capsule form, don�t bother.
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Chitosan
Chitosan is a naturally occurring fiber that is indigestible to humans. It is
derived from the shells of shellfish such as shrimp and crab.
Chitosan is a positively charged lipophilic substance, meaning that it is attracted
to fat (which is negatively charged). Supplement companies claim that when
consuming chitosan alongside a higher fat meal, it will attract and discharge the
fats and therefore prevent them from being stored on the body.
Chitosan contains no calories and is not digestible to the human body, and by
binding to the fat will create a large mass that will simply be eliminated from
the body through regular processes. Manufacturers of chitosan claim that it can
�trap� as much as 7 times its own weight in fat, and that it also plays a role in
lowering serum cholesterol levels.
Most of the research conducted on chitosan to date has focused on its
cholesterol reducing properties rather than its ability to block fat absorption.
The little research there is on its use as a fat blocker is not convincing either.
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One study at the University of California gave 7 healthy men a chitosan
supplement in conjunction with a high-fat diet over a period of 12 days. The
results showed no measurable increase in fecal stool fat content, meaning that
the supplement did not block fat absorption.
In addition, if chitosan does in fact prevent the body from absorbing fat, that
would also mean that it prevents the absorption of essential fatty acids, which
are highly beneficial to both fat loss and overall health. For this reason, it would
not be wise to use chitosan as a long-term solution.
Bottom Line
At this point I see no good reason to spend your money on chitosan. There is
no convincing research to support the claims, and even if the supplement has
any effective on fat absorption, it still would not be a healthy long-term plan
due the negative effect it would have on EFA absorption.
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Chromium Picolinate
Chromium is a highly important, biologically active trace mineral that plays a
critical role in the body's production of insulin. It can be found naturally in foods
such as apples, beets, bran, wheat germ, tomatoes and buckwheat. Chromium
picolinate is said to the most absorbable form of chromium.
It is said that chromium can enhance insulin's effect on the body by improving
the uptake of glucose into the cells. Chromium stimulates the activity of
enzymes involved in the metabolism of glucose for energy and the synthesis of
fatty acids and cholesterol. This results in more efficient blood circulation and
blood sugar level maintenance. Keeping blood sugar levels stable is a very
important step in managing your body weight and body fat storage, and this is
why chromium supplements are sold as fat loss aids.
While chromium has been shown to produce significant improvements in blood
glucose levels and insulin efficiency, its effects on altering body composition are
not promising. To date there is no convincing research that indicates that
chromium supplementation on its own enhances fat loss, muscle gains or
strength gains in healthy trainees.
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In addition, the exact amount of chromium needed for optimal health is not yet
known, and consuming it in excess can actually reverse insulin�s effectiveness
rather than improve it.
Bottom Line
Unless you are deficient in chromium or require it for other specific health
purposes, I don't see any reason to directly supplement with it. As long as you
take a good, high-potency multivitamin and consume a well balanced diet you
should be getting all of the chromium you need to maximize fat loss.
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CLA
As you'll recall from the main e-book, not all fats are created equally. Some fats
(the unsaturated fats) are actually quite beneficial to overall health and play
many important roles in the body related to burning fat. Conjugated Linoleic
Acid, most commonly known as CLA, falls under this category. CLA is found
mainly in meat and dairy products and was first discovered in 1978 by Michael
W. Pariza at the University of Wisconsin.
Supplement companies claim that CLA is an anti-catabolic substance that helps
to regulate fat and protein metabolism. It has been said that CLA creates an
environment in the body where greater amounts of fat can be burned and
muscle mass can be synthesized at higher rates.
Since CLA occurs naturally in small amounts in processed foods and fatty foods
such as cheese, lamb and beef, manufacturers claim that in order to receive a
beneficial amount without the additional saturated fat, supplementation is
necessary.
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In addition to its supposed effects on building muscle and burning fat, CLA is
also marketed as a powerful antioxidant and immune system enhancer.
Although we can't say that CLA fails to live up to these claims, we also can't say
for sure if it does. Studies on rodents have shown significant muscle building
and fat burning results, but it is uncertain whether or not these benefits carry
over to humans. The studies are too conflicting to provide any concrete
conclusions.
One study using 76 resistance-trained participants showed that 5 grams of CLA
per day over a 7-week period resulted in a greater gain in muscle mass and a
greater loss of fat as compared to a placebo group, although the differences
were marginal. Several other studies conducted have shown no significant
improvements with the addition of a CLA supplement.
Bottom Line
I'm not going to rule it out, but I'm also not going to recommend it. If you're
looking to use only basic, reputable supplements, CLA probably shouldn't be
part of your program. However, if you're looking to spend a few extra bucks to
try and gain a small edge, it might be worth trying. Just don�t expect anything
dramatic, as most real-world users either report a marginal improvement or no
improvement at all.
CLA dosages vary quite a bit, but anywhere from 2000-5000mg daily is
acceptable.
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Co-Enzyme Q10
Co-Enzyme Q10 (also known as �ubiquinone�) is a substance involved in several
metabolic processes in the body. It is found in the mitochondria of all cells and
plays a central role in what is known as the �electron transport system� which
generates ATP through the breakdown of glucose and fatty acids.
Supplement companies claim that co-enzyme q10 can be a beneficial fat loss
aid due to its stimulating effects on the body�s metabolism. By improving the
energy production from the food you eat, a greater amount of it will be burned
for fuel rather than ending up as stored body fat.
In addition to its fat burning effects, co-enzyme q10 is also marketed as a
powerful antioxidant.
Co-Enzyme Q10 has been shown to provide positive benefits on heart function
and aerobic capacity and has also been demonstrated to have significant
antioxidant properties. However, our goal is to look at this supplement for its
effects on burning fat and building muscle, and so far the research suggests
that it is quite simply ineffective at enhancing these processes.
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Bottom Line
There have been no studies to date that show any positive correlation between
the ingestion of co-enzyme q10 and an increase in lean body mass, a decrease
in body fat or an improvement in athletic performance.
As a fat burning supplement, co-enzyme q10 gets a big thumbs-down. You�d be
much wiser to spend your money elsewhere.
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Ephedrine-Caffeine
Ephedrine (otherwise known as �Ma Huang�) is a stimulating herb that grows in
arid regions of the world. It has been used by the Chinese for over 5000 years
to treat a variety of ailments such as asthma and hay fever.
Caffeine is an alkaloid and can be found in coffee, tea, guarana, kola nuts and
cocoa beans. It is one of the most popular stimulants in the world and is
consumed by millions of people every day.
Ephedrine and caffeine are often combined which eachother in fat loss
supplements and therefore will be covered in the same review.
Ephedrine aids in the fat burning process by increasing the body�s levels of
adrenaline and by stimulating central nervous system beta-1,2 receptors. By
mimicking the body�s �fight or flight� response, ephedrine ingestion increases
the heart rate, increases perspiration and also increases blood flow to the brain,
heart and muscles. This in turn speeds up the body�s rate of thermogenesis (the
number of calories that are burned as heat energy) and revs up energy levels
as well.
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On top of its effects as a stimulant and metabolism booster, ephedrine also
appears to act as an appetite suppressant and as an agent that spares muscle
tissue during periods of calorie restriction.
Caffeine basically has the same effects as ephedrine, but accomplishes them via
a different pathway by �slipping� into adenosine receptors and allowing cyclic
AMP to remain active rather than being broken down. Exactly what that means
from a precise biological standpoint is beyond the scope and need of this
review. Just understand that caffeine increases energy levels, mental alertness,
thermogenesis and the rate of fat loss but does so using a different mechanism
than ephedrine.
The vast majority of studies performed to date have shown ephedrine-caffeine
mixtures to be both safe and effective for fat loss and energy enhancement.
Since each compound produces its effects via different pathways, there is a
clear synergistic acceleration when they are used together as compared to
when they are used alone.
There is such a massive body of research that has been conducted on
ephedrine/caffeine combinations that I won�t even bother going into the details
about specific studies here.
The bottom line is that ephedrine/caffeine combinations work, both according
to the research and based on real-world feedback. This combination is so
effective, in fact, that it appears to produce measurable fat burning results even
in sedentary individuals who are not exercising.
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The most commonly used dosage is to consume caffeine and ephedrine in a
ratio of 10:1, meaning that you should be ingesting 10 times as much caffeine
as compared to the amount of ephedrine. A typical dosage is 15-20mg of
ephedrine coupled with 150-200mg of caffeine consumed 2-3 times daily, but
this obviously varies among individuals. If you are susceptible to the �jitters� or
find that you are particularly sensitive to stimulants then you may want to
consider reducing the dosage to find a level that best suits you. It is also not
recommended to take ephedrine/caffeine combinations past late afternoon as
they can easily disrupt your sleep.
Another huge issue surrounding ephedrine is in regards to its safety. Ephedrine
has been portrayed in the media as a �toxic� substance that is harmful to our
health and that should be avoided at all costs. I don�t know where these ideas
come from, who is behind them or where they get their research from, but the
reality is that these claims are quite simply false.
Virtually all of the available research on ephedrine has shown it to be both safe
and effective for weight loss in healthy individuals, with no significant side
effects found. If you have pre-existing medical conditions such as high blood
pressure, heart disease, heart irregularities, are pregnant or are taking MAO
inhibitors, then there is a legitimate concern and ephedrine/caffeine combos
should be avoided. However, if you are an otherwise healthy individual who can
tolerate stimulants and is staying within the recommend dosage, I see no
problem with using these combinations as part of your supplement plan.
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Bottom Line
Ephedrine/caffeine is the most effective fat loss-specific combination available
today, and is one of the very few supplements that get my recommendation. All
of the available research shows it to be both a safe and effective fat burning
agent, and if you�re interested in supplementation then it is definitely worth
giving a try.
Start with a lower dosage and gradually increase in order to build up your
tolerance. It is also advisable to cycle on and off of the supplement, with
periods of about 10-12 weeks on and 3-5 weeks off.
Ephedrine products are currently banned from being sold as nutritional
supplements, but are still available in drug stores and online as �asthma
treatments�.
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Essential Fatty Acids
The essential fatty acids, or �EFA�s� for short, are the smaller sub-components
that make up fats and are broken down into the main categories �linoleic acid�
(omega 6) and �alpha linoleic acid� (omega 3). They cannot be manufactured
by the body and therefore must be consumed through the diet.
EFA�s play literally endless roles in the body both in terms of fat loss and overall
health in general. You can consult the main e-book for more information on this
as there is a detailed section outlining dietary fats and how they should be
integrated into your nutritional plan.
Much like whey protein, meal replacements or multivitamins, I don�t really
consider essential fatty acids to be a true �supplement�; I consider them more
as a food source and believe that they should be a staple part of any effective
fat burning nutritional approach.
EFA�s play many important roles in the fat burning process and their
consumption should not be overlooked. Again, this information is already
detailed in the main e-book so I will not bother restating everything here.
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You can ensure that your consumption of EFA�s is adequate by including whole
food sources in your diet such as salmon, cod, nuts, seeds and avocado, and
through the additional use of healthy oils such as flaxseed, fish, olive, sunflower
and canola.
You can also use EFA supplements in pill form that include balanced
combinations of omega 3/6/9�s or specific concentrations of other oils such as
flax oil or fish oil.
Bottom Line
Essential fatty acids get two thumbs up as a fat burning �supplement� and
should most definitely be included in your nutritional plan, either through the
consumption of whole foods, healthy oils or specific supplementation.
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Evodiamine
Evodiamine is an alkaloid extract that is obtained from a plant called Evodiae
Fructus. Chinese herbalists have used this plant for centuries as a weight loss
aid, cold treatment and nausea reducer.
Supplement companies selling evodiamine claim that it has thermogenic
properties and increases the rate of fat burning by raising the body�s core
temperature. It is also said to reduce the body�s absorption of fat.
In addition, evodiamine is promoted as an energy enhancer and as a natural
diuretic.
There really isn�t a whole lot to be said about this one, as not a single known
study on humans has been conducted to date. Studies performed on rodents
have shown that evodiamine does raise body temperature, but whether or not
this carries over to humans or produces any measurable fat burning effect is
unknown.
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Since no reliable studies have been conducted on evodiamine use in humans,
we can�t even determine what a proper dosage would be.
Bottom Line
I would recommend steering clear of evodiamine supplements at this time.
There is not enough solid evidence or information about it available, so I would
recommend waiting until more facts come out before considering its use.
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Forskolin
Forskolin is a compound derived from the coleus forskohlii plant, which belongs
to the mint family and grows in subtropical areas of India, Thailand and Burma.
Forskolin has been used to treat a wide variety of ailments such as allergies,
cardiovascular diseases, glaucoma, psoriasis, hypothyroidism and respiratory
problems. Its effects on overall bodily healthy are attributed to its ability to
raise cAMP (cyclic adenosine monophosphate), which is considered to be the
most important cell-regulating compound in the body.
This increase in cAMP levels also raises thyroid hormone production and
release, which ultimately leads to an increase in thermogenesis and an
acceleration of the fat burning metabolism.
So far there is very little evidence to suggest that forskolin supplementation will
produce a measurable effect on fat loss or body composition.
The main study that manufacturers point to as evidence for its effectiveness is
one in which it was �proven� that adding forskolin to an ephedrine/caffeine
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mixture produced fat loss in overweight women. The obvious flaw here is that
ephedrine/caffeine is already a research-proven supplement, and there was no
data to suggest that the addition of forskolin produced fat loss beyond normal
levels.
Bottom Line
I don�t see any good reason to supplement with forskolin at this point. It is
often added to fat burning combinations as an additional ingredient, but I
wouldn�t recommend purchasing it on its own as there is little evidence to
support the claims and there are far better supplements you could use instead.
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Glucomannan
Glucomannan is derived from the konjac root and is a source of dietary fiber. It
has a very high molecular weight, the strongest viscosity of any dietary fiber
currently known and can absorb up to 200 times its own weight in water.
Because of glucomannan�s intense bulk, it is often sold as an appetite
suppressant that aids in fat loss by increasing feelings of satiety when
consumed prior to meals.
It is also sold as a �fat blocker� due to its supposed ability to absorb fats and
eliminate them from the body before they can be stored.
Glucomannan may also increase the effectiveness of a fat burning program due
to its ability to regulate and stabilize blood sugar levels.
All of the positive benefits that can potentially be seen through glucomannan
supplementation are nothing out of the ordinary and are the same
characteristics of a regular fat burning diet that contains adequate amounts of
fiber.
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The majority of your carbohydrate intake should be coming from natural/high
fiber sources, and this should render additional supplementation unnecessary.
By simply making the proper food choices you will see the same benefits that
glucomannan supplementation could potentially give you, such as an increased
feeling of satiety from meals and a stabilization of blood sugar levels.
Bottom Line
I don�t see any real reason to supplement with glucomannan. If you are
following the nutritional guidelines as laid out in the main e-book (which is a
diet that contains plenty of fiber), additional fiber supplementation will not be
needed.
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Green Tea Extract
Green tea has been used in Eastern countries for thousands of years and is a
very rich source of polyphenols (a bioflavonoid) and EGCG, a very powerful
antioxidant with fat burning properties. Green tea extract is typically sold in pill
form and contains high concentrations of the active components of the tea.
Green tea has been traditionally used to treat a very long list of health ailments
such as high cholesterol, cancer, digestive problems, respiratory problems, gut
health, joint health and heart disease.
Green tea is sold as a fat loss supplement due to its thermogenic effect on the
body, by raising core temperature to increase caloric expenditure. This is both
due to its caffeine content as well as the specific EGCG compound, which is
unique to green tea.
It appears to increase fat mobilization without increasing heart rate, which is an
added benefit for those who often experience the �jitters� with other fat
burners. Green tea is also said to have a synergistic effect when combined with
other thermogenic compounds such as caffeine and ephedrine.
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On top of this, green tea acts as a natural diuretic which can remove excess
water from the body.
There are many studies that have shown green tea to be both a safe and
effective fat loss agent. It appears that green tea enhances fat loss via a
different mechanism than other fat burning thermogenics such as caffeine and
ephedrine, which suggests that it would produce a synergistic effect when
consumed in conjunction with these compounds.
A 6-week study using 270mg of EGCG showed a measurable increase in 24-
hour energy expenditure and fat metabolism when compared to a placebo. It
also appears that green tea produces these effects without increasing blood
pressure or heart rate.
Bottom Line
Because of its literally endless resume of apparent health benefits and its
positive and safe effects on fat loss, green tea extract is one of the rare
supplements I would recommend giving a try. Make sure to purchase it in pill
form as an extract, as you would have to drink between 6-8 cups of the actual
tea each day to really derive the positive benefits from EGCG.
This supplement is not going to perform any miracles, but when used in
conjunction with a proper fat burning diet and possibly an ephedrine/caffeine
mixture, green tea does appear to be a worthwhile investment.
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Guggul
Guggul is a tree that grows in India and produces a resinous sap that can be
obtained by making incisions in the bark. The resin is then processed and its
active compounds known as �guggulsterones� are extracted.
Guggul is sold as a fat burning supplement due to its stimulating effects on the
thyroid gland. Once the thyroid gland is stimulated, greater levels of fat burning
thyroid hormones are produced which increase the metabolic rate and have
direct catabolic effects on fat tissues. In fact, a slow-working thyroid gland is
often one of the primary reasons why some individuals have a harder time
losing weight.
On top of its thyroid-stimulating properties, guggul is also said to decrease
�bad� cholesterol levels (LDL) while increasing �good� cholesterol levels (HDL).
What does the research have to say?
Well, not much. So far there doesn�t seem to be any convincing evidence that
guggul produces positive effects on thyroid function or cholesterol levels.
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A double-blind 8-week study using 103 healthy subjects who were given either
1000mg of guggul extract, 2000mg of guggul extract or a placebo showed no
significant difference in LDL or HDL levels between the 3 groups.
Another study using a guggul/phosphate/tyrosine combination showed an
improvement in mood but no significant positive effects on weight loss or
thyroid function.
Bottom Line
Based on the evidence so far I don�t see any reason to go out and spend your
money on any guggul supplements. There is no reliable evidence to suggest
that it has positive effects on thyroid function or cholesterol levels, and the real-
world feedback is generally negative as well.
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Hoodia Gordonii
Hoodia Gordonii is a milkweed-like plant that grows in the Kalahari Desert in
Southwestern African and Botswana. It is actually a very new supplement and
was only introduced in the North American market about 3 or 4 years ago.
African tribes have used Hoodia for thousands of years as an energy enhancer
and appetite suppressant during long hunting trips.
Hoodia contains an active compound known as P57 that supposedly signals the
brain to tell the body that the stomach is full and that enough energy is
available, even if that isn�t the case. Due to its appetite regulating effects,
hoodia is marketed as a fat burning supplement.
I am not currently aware of any reliable studies that have been conducted on
hoodia use in humans. There is literature available to suggest that P57 does
significantly reduce hunger in rats, but whether or not this carries over to
humans isn�t clear.
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Because the supplement was only introduced to the US market in 2004, there is
only a small amount of real-world feedback to go on. At this point very little is
known about its effects, and whether or not the available supplements contain
a beneficial amount of P57 is also up for debate.
Bottom Line
At this point I see no reason to spend your money on a hoodia supplement.
There has been very little research conducted on it, and its effects are quite
simply unclear. If you�re interested in experimenting with an appetite
suppressant there are better options available anyway.
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Hydroxycitric Acid (HCA)
HCA is a derivative of citric acid and is extracted from the dried rind of the
Garcinia Cambogia fruit, which is found all throughout South Eastern Asia.
HCA is said to aid fat loss by increasing lipolysis in the body, which is the
process by which lipids (fat) are broken down for use as energy. Manufacturers
of HCA claim that it will essentially shift the body�s preferred energy source
from carbohydrates to fat, thus resulting in an increased rate of fat burning.
HCA is also said to improve athletic performance by increasing the synthesis of
acetycholine, which is a neurotransmitter that initiates muscular contractions.
An increase in acetylcholine may improve performance by increasing exercise
endurance.
On top of this, HCA is also used as an appetite suppressant.
So far, all studies conducted on HCA use in humans have not shown a positive
correlation between its ingestion and an increase in fat loss. Many studies have
shown positive effects in animals, such as a significant appetite suppressing
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effect and a reduction in �rebound� weight gain, but so far it does not appear
that these benefits carry over to humans.
Bottom Line
I don�t see any reason to run out and spend your money on any HCA
supplements. There is no good evidence to suggest that it is an effective fat
loss aid in humans, and there are far better supplements that you could be
using instead.
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MCT (Medium Chain Triglycerides)
Medium Chain Triglycerides are a form of fatty acid that is more easily absorbed
by the body as compared to other fats due to the shorter length of their chain.
They are also less calorically dense than most fats, yielding 8.3 calories per
gram as opposed to 9. MCT oil is broken down into caprylic fatty acids and
capric fatty acids.
As a fat burning supplement, MCT�s are promoted mainly for their supposed
effects on thermogenesis by increasing the body�s core temperature and thus
revving up the resting fat burning metabolism. They are also said to have anti-
catabolic properties, which would have positive implications for maintaining
muscle mass while on a calorie-restricted diet.
On top of these two benefits, it is claimed that because MCT�s have a shorter
chemical structure and are more easily digested by the body, they are less likely
to end up as stored body fat. Rather than passing through the lymph system
like regular long chain fatty acids, MCT�s are taken directly to the liver where
they can be used for energy.
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Most of the data on MCT supplementation is conflicting and unconvincing. So
far I�m not aware of any literature that has shown a measurable positive
correlation between MCT use and an increase in fat loss. A 2004 study using 70
grams of MCT per day over a 3-week period showed an increase in cholesterol
and blood sugar levels with no corresponding loss in fat.
Bottom Line
I don�t recommend MCT as a fat burning supplement. There is no convincing
evidence that they accelerate the fat burning process or have any practical use
for those on a fat burning or muscle gaining program.
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Meal Replacement Powders
Meal replacements are simply powdered forms of protein and carbohydrates
along with a small amount of fat/vitamins/minerals. The powder can be mixed
in milk, water or juice and consumed in place of a regular whole food meal.
MRP�s are not really �supplements� when it all comes down to it. Rather, they
can simply be viewed as a food source that is consumed in liquid form. The
protein and carbohydrates are all natural sources, but are conveniently
packaged into powdered form for use.
MRP�s aid in the fat burning and muscle building process by providing high
quality nutrients that can be ingested quickly and easily without any real
preparation or eating time.
In order to keep your fat burning metabolism elevated throughout the day,
consuming a small meal every 2 or 3 hours is very important. However, this can
often be difficult to accomplish through the sole use of whole food meals. By
replacing 2 or 3 of your whole food meals with a meal replacement shake, your
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overall dieting approach will become far more convenient and streamlined as a
result.
Don�t be fooled by marketing claims that certain MRP�s will somehow have a
�magical� effect on your ability to burn fat or build muscle, however, they are
certainly useful as part of a balanced and effective fat burning nutritional
approach.
It is simply not practical for most individuals to be able to cook and prepare 5-7
whole food meals every single day, and replacing a few of those meals with an
MRP is definitely recommended.
Look for products that use whey, egg, casein or milk as their primary protein
source and that are low in simple sugars, overall calories, saturated fat and
cholesterol. Replacing up to 3 whole food meals a day with a high quality MRP
is a great way to keep your program running smoothly and efficiently.
Bottom Line
Although not technically a �supplement� at all, meal replacement powders get a
strong recommendation for their ability to streamline a fat burning nutrition
plan into a more practical and simple approach. They are especially great for
individuals who lead busy lifestyles, are constantly �on the go� and have a hard
time preparing and eating so many daily meals. Even if you do not use MRP�s
on a consistent basis, I would still recommend keeping a box or two around, as
you never know when they�ll come in handy.
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Multivitamins
When it all comes down to it, your body is basically one giant mass of chemical
reactions. There are thousands of these reactions going on at all times with the
goal of keeping you alive and healthy. In order for these reactions to occur
efficiently, the body relies on the use of enzymes. The job of an enzyme is to
speed up the rate of chemical reactions within the body. It does this by
lowering the amount of energy that is needed for the reaction to occur. Simply put, without enzymes you'd be dead, and very fast. An enzyme is made
up of protein and an attached "co-enzyme". The co-enzyme alters the shape of
the protein so that the enzyme can perform its job properly. Another name
given to a co-enzyme is a vitamin.
In the grand scheme of things, vitamins allow your enzymes to function
properly, and this enables all of the chemical reactions going on in your body to
be performed efficiently. This means that if your body is deficient in just one
vitamin, it will literally affect hundreds of reactions within your body related not
just to overall health, but to the fat burning and muscle building processes as
well.
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(Since there are so many different vitamins and minerals and since each has an
extensive list of functions, I will only be speaking in general terms here.)
Nowadays there is a large school of thought who believe that taking a
multivitamin is unnecessary and a waste of time. They believe that all of the
vitamins and minerals found in natural foods are more than enough to supply
our bodies with sufficient amounts of these important little nutrients.
While it may be true that natural foods contain all of the vitamins and minerals
you need, you'd have to balance out your diet extremely accurately in order to
consume them in the proper amounts and ratios.
In this day in age, where most people's diets consist of large amounts of simple
sugar and fast food, the goal of supplying the body with proper amounts of
vitamins and minerals usually falls far short of the mark.
As a person focused on keeping your metabolic rate at peak levels and who is
training intensely in the gym with weight training and cardio sessions, it�s
imperative that you keep the �engine running smoothly� and ensure that all of
the little holes in your diet are filled. Intense training depletes the body of these
vitamins and minerals, and because of this, active individuals require higher
amounts than typical sedentary individuals.
Using a multivitamin is not going to produce any direct and immediate effects
on your bottom line results, but over the long run it will ensure that you are
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getting maximum value from your diet so that your body can perform at
optimum levels both in and out of the gym.
Bottom Line
I would recommend that everyone following this program consume a high-
potency multivitamin each day as part of their nutritional approach. It will not
allow you to �drop 10 pounds of fat in 2 weeks�, but is still an important
addition to an intelligent, holistic fat burning approach that will maximize your
results over the long run.
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Phaseolus Vulgaris
Otherwise known as the White Kidney Bean Plant, phaseolus vulgaris is found
naturally throughout Europe, Peru and the Indies and has been used for
thousands of years to treat a variety of ailments. It is typically the seeds that
are used to derive its supposed benefits.
Phaseolus Vulgaris is typically sold as a �starch blocker�. Supplement companies
claim that by consuming this substance prior to a meal, carbohydrate
absorption will be significantly reduced and therefore less of it will end up as
stored body fat. This is because phaseolus vulgaris contains a substance that
inhibits alpha-amylase, which is a digestive enzyme that is responsible for
breaking down starches.
To date I am not aware of any studies conducted that have been able to point
out a significant positive correlation between phaseolus vulgaris
supplementation and an increase in fat loss.
In addition, every person that I know of who has experimented with it in their
program reported no difference at all in their results.
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On top of this, I would question the long-term safety of any supplement that
blocks the absorption of a major nutrient such as carbohydrates, as they are
obviously needed for proper bodily functioning.
Bottom Line
I would recommend staying away from starch blockers of all kinds. There is no
evidence to suggest that they are effective at increasing fat loss, and it�s
possible that they are not a healthy choice to begin with. If you follow a proper
fat burning nutritional approach, there should be no need to block the
absorption of starches anyway.
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Pyruvate
Pyruvate is a natural byproduct of every day metabolism through the digestion
of sugars and starches. It is one of the key compounds that sets the Kreb�s
Cycle into motion, which is the process by which ATP (the usable form of
energy in the body) is made.
Manufacturers of pyruvate claim that it causes an increase in athletic
performance by enhancing the transport of glucose and protein into muscle
cells. This would essentially increase the amount of ATP that is readily available
to the mitochondria (the �energy engines� of the cell).
Pyruvate is also promoted as a fat burning metabolism booster and as a
substance that inhibits fat storage.
The problem here is that nearly all of the research that showed this substance
had positive effects on fat loss was conducted on a pyruvate/dihydroxyacetone
mixture, whereas all available supplements are actually made up of calcium-
pyruvate. Almost all consumers are unaware of this.
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Very little research has been conducted on calcium-pyruvate, and the one main
study that was conducted at the University of North Carolina showed no
improvement in metabolism, body composition or muscular strength in 12
highly trained athletes using the manufacturers recommended dosage over a
period of 3 weeks.
Because of the lack of research, very little is known about calcium-pyruvate and
its effects on fat loss, not to mention the proper dosages and exactly how it
functions in the body.
Bottom Line
There is simply not enough information available about this stuff for me to
recommend it as a fat loss supplement. At this time I would save your money
and spend it elsewhere until more research is done.
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Sesamin
Sesamin is a lipid that is derived from harvested sesame plant oil. It has been
used for cooking purposes for thousands of years.
Manufacturers of sesamin products promote it as a fat loss supplement due to
its positive effects on lipid oxidation. It does so by increasing the activity of an
enzyme present in the muscles and liver known as PPAR-alpha.
Along with its effects on increasing the fat burning metabolic rate, sesamin is
also said to simultaneously decrease the activity of fat storing enzymes, thus
leading to a decreased level of body fat storage from food intake.
While sesamin appears to have practical use as an overall health supplement,
(largely for its effects as an antioxidant and insulin regulator) there have been
no studies conducted to date that show a positive correlation between sesamin
supplementation and an increase in fat loss. In addition, real-world feedback is
overwhelmingly negative.
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Bottom Line
There simply isn�t enough evidence available about sesamin in relation to fat
loss for me to recommend its use. So far the facts suggest that it probably has
little use as a fat burning supplement, although in the future as more
information comes out it may show otherwise. For now, don�t bother with it.
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Synephrine
Synephrine comes from the fruit of citrus aurantium, also known as Bitter
Orange, Sour Orange or Zhi Shi.
Synephrine is sold as a fat burning supplement for its effects on increasing
adrenaline and noradrenaline release in the beta-3 receptors without affecting
other receptor sites. In layman�s terms, this translates into an increase in
energy and metabolic rate without affecting heart rate or blood pressure.
As a result, it is often promoted as a safe alternative to ephedrine. In addition
to its positive effects on energy and metabolism, synephrine is also said to be
an effective appetite suppressant.
Almost all of the studies conducted on synephrine use to date have been
performed on animals, and while some have shown impressive results, it�s
unclear whether or not these effects carry over to humans.
One study performed on rats showed a significant increase in thermogenesis
and a decrease in appetite, but because rats and humans function using quite
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different metabolic pathways it doesn�t tell us a whole lot about its effects in
humans.
I am not aware of any reliable studies that have been conducted on humans
using synephrine, and I also haven�t known anyone who saw any impressive fat
burning results using it. One study conducted at the University of Utah
compared the effects of synephrine to ephedrine, but because both were mixed
with several other thermogenic compounds, it doesn�t tell us much. (For the
record, the ephedrine produced significantly better results)
Bottom Line
There is simply not enough evidence at this point to say whether or not
synephrine provides any measurable fat burning benefits to humans. The real-
world feedback is generally negative, but I�ll still keep it under the category of
supplements that might be worth experimenting with, since its effects look
great on paper and there haven�t been any direct studies disproving its
apparent benefits.
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Tyrosine
Tyrosine is a non-essential amino acid (the body can produce it on its own) and
is a precursor to the body's adrenal hormones epinephrine and norepinephrine,
as well as the neurotransmitter dopamine. It can be found naturally in seafood,
red meat and wheat products.
Because tyrosine is a precursor to important metabolic stimulants, it is often
sold as a fat burning supplement that can be used to elevate the body�s
metabolic rate. When calorie restrictions are present in the diet, fewer
metabolic precursors can be made and thus the fat burning metabolism slows
down. By adding supplemental tyrosine, it is said that this deficiency can be
corrected and the metabolism can remain at peak levels.
Tyrosine is also promoted as an exercise stimulant by reducing muscle fatigue
and increasing mental alertness through its decreasing effects on brain
serotonin and central nervous system fatigue.
Because tyrosine is a precursor to dopamine, it does appear to reduce fatigue
during intense bouts of exercise. Higher concentrations of dopamine in the
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brain are associated with mental alertness, sharpness, well-being and
enhancement of athletic performance. However, the significance of this effect is
questionable. A study performed on 9 cyclists using either a tyrosine
supplement, tyrosine/carbohydrate mixture, carbohydrate-only mixture or a
placebo showed that while the tyrosine/carbohydrate mixture produced the best
results over a 90-minute exercise session, the difference was marginal.
As a fat loss agent, the evidence is limited and there is no reason to suspect at
this point that tyrosine supplementation on its own produces any measurable
effect on the rate of fat burning.
Bottom Line
Tyrosine might have some practical use as a pre-workout stimulant prior to
intense weight training and cardio, but as a specific fat burning aid it�s hard to
tell at this point if tyrosine provides any real benefits. It might be worth trying
out, but I wouldn�t put it at the top of my list by any means.
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Whey Protein
Whey is a natural source of protein that is extracted during the process of
turning milk into cheese and actually makes up about 20% of the protein
content of cow's milk. Whey is a combination of different proteins that each
have their own unique properties, such as lactoferrin, beta-lactoglobulin and
alpha lactalbumin.
Whey is said to be the highest quality source of protein you can find, containing
very easily digestible amino acids. Since protein is what muscle tissue is made
of, this has obvious positive implications for muscle recovery and growth as a
result of intense weight training.
Whey is also said to be the ideal post-workout protein source, since it can be
rapidly digested and absorbed when the muscles need it most.
Along with its obvious positive impact on recovery from exercise, whey has also
been demonstrated to posses a whole host of general health benefits such as:
- Increasing immune health
- Lowering cortisol levels
- Reducing stress
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- Lowering blood pressure
- Battling HIV and cancer
- Increasing serotonin levels
All in all, I don't really consider whey to be a "supplement" at all. Whey is a
completely natural source of protein found in the foods we eat, and already
makes up 20% of the content of milk.
More than anything, whey is simply a food source, and a very high quality one
at that. For this reason, I don�t consider whey to be in the same class as the
majority of the supplements reviewed in this e-book since it is not a compound
used for direct fat burning effects, but rather as part of a holistic fat loss diet.
In order to burn maximal fat you already know that you�ll need to be consuming
anywhere from 5-7 small meals daily, each containing a lean source of protein.
Whey should be included as part of this diet not only for its incredible
convenience (it's far easier to drink a simple protein shake than it is to eat a
chicken breast or a steak) but also for its incredible high quality and absorption
rate.
It is rated highest on the biological value scale because it has the highest "bio-
availability" of any protein out there, meaning your body will absorb the
greatest amount.
Whey is also a "complete protein", meaning that it contains all of the essential
amino acids. Essential amino acids are those that cannot be manufactured by
the body and therefore need to be brought in from an outside source. Whey
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protein has all of them.
Not only that, but whey is also naturally high in BCAA's (branched chain amino
acids). BCAA's are the amino acids leucine, isoleucine and valine, and they have
been shown to be a very effective anti-catabolic agent. When your body breaks
down muscle tissue for energy during intense exercise, it is the branched chain
amino acids that will be called on first. By consuming a larger amount of
BCAA's, you can prevent your body from wasting away muscle tissue when you
workout.
Whey is also a very versatile form of protein. Depending on the specific time of
day, you can tailor whey protein to absorb at different rates. For example,
during the post workout period your body needs the quickest and fastest-
absorbing form of protein it can get. Whey protein mixed in water is ideal for
this situation as it can be digested in just minutes.
At other times in the day it is more beneficial to consume slower-releasing
forms of protein as these will be digested gradually and will keep the body in an
anabolic state for longer periods of time. By simply mixing your whey protein
with skim milk you can slow down the absorption rate significantly.
The two main types of whey protein that you'll come across are whey protein
isolate and whey protein concentrate depending on the method that was used
to extract the protein.
Whey concentrates are the "original" form of whey protein. Concentrates
contain a lower percentage of protein per scoop as compared to isolates and
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are also generally higher in lactose and fat. In addition, they contain a higher
percentage of denatured proteins (proteins that have had their structure altered
and therefore lose their biological activity). One other drawback to concentrates
is that they often form "chunks" and are more difficult to mix up as compared
to isolates.
Isolates, on the other hand, have higher percentages of protein per scoop,
significantly lower fat/lactose levels and extremely low levels of denatured
proteins. In addition, most whey isolates are made up of the more valuable
subfractions of whey protein (remember, whey protein is a mixture of many
different types of protein with varying properties and benefits) as compared to
concentrates. They also tend to mix much more smoothly and also taste better.
At the end of the day, both whey isolate and whey concentrate are high quality
forms of protein overall, so you�ll still achieve great benefits using either one of
them. I honestly do not believe that making the choice between an isolate or a
concentrate is going to form any measurable difference in your bottom line
muscle gains or fat loss.
Bottom Line
If there is one �supplement� out there that I would recommend including in
your program, whey protein would be it.
While the simple addition of whey protein itself is not going to magically
accelerate your fat burning metabolism over night, over the long haul it will
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make your eating plan much more convenient and will help you to ensure that
your protein requirements are met every single day.
Whey comes in handy in a wide variety of situations, from pre-workout to post-
workout to morning to bedtime and everything in between, and is a high quality
source of protein that should be included in any serious fat loss trainee�s diet.
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Yohimbine
Yohimbine is an alkaloid that is derived from the bark of a tree that grows
primarily in West Africa. It is a naturally occurring compound that some
researchers say has drug-like effects on the fat burning metabolism.
Supplement companies claim that yohimbine can accelerate fat loss by
increasing lypolysis during exercise. Lypolysis is the process by which fat is
stimulated from the fat cells and brought into the bloodstream for use as
energy. The higher the rate of lypolysis, the more fat you can stimulate to be
burnt during exercise. Yohimbine is also said to boost post-workout fat
metabolism following intense exercise sessions.
In addition to this, yohimbine is also said to be a natural alpha-2 antagonist.
There are physiological differences in fat cells depending on where they are
located on the body, with stomach fat containing a large number of beta-
receptors and the lower body containing a large number of alpha
adrenoreceptors. Without going into too much detail, this essentially means that
fat cells on the lower body (hips, butt and thighs) are much more �stubborn�
than those on the upper body and it is more difficult to stimulate these cells to
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release fat into the bloodstream. This is one of the reasons why women tend to
have a harder time losing fat than men, since a large percentage of their fat is
stored on the lower body. As an alpha-2 antagonist, yohimbine should
theoretically increase lower body fat loss by stimulating the alpha
adrenoreceptors.
On top of this, yohimbine is said to increase the effects of other fat burning
stimulants such as ephedrine, caffeine and green tea extract when used in
conjunction with them. It is also marketed as a testosterone booster and sexual
enhancer in men.
Yohimbine does seem to have positive effects on the rate of fat burning when
combined with other stimulants such as ephedrine, caffeine and green tea
extract by producing a synergistic effect on fat loss. Used on its own, however,
it doesn�t seem to produce any measurable effects.
In other words, if you�ve made the decision to supplement with an
ephedrine/caffeine combination, adding a small amount of yohimbine may
prove beneficial. If you aren�t supplementing with ephedrine/caffeine, then it
probably has little use.
If you do decide to try this, always start with a lower dose and work up to see
what your body can tolerate. Reduce your ephedrine/caffeine intake by 40-
50%, and try adding in just 10mg of yohimbine to start. And remember, that�s
10mg of the active ingredient, not of the yohimbe bark. If a supplement
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contains 100mg of ground yohimbe bark at 5% yohimbine, that is just 5mg of
actual yohimbine.
As a sexual stimulant yohimbine also shows promise, but since this effect is not
via an increase in anabolic hormone levels, this doesn�t really concern us in
terms of fat loss.
Bottom Line
If you are already supplementing with ephedrine/caffeine, then it may be a
reasonable option to experiment with a small amount of yohimbine added in to
increase the effects. If you are not supplementing with ephedrine/caffeine,
don�t bother with it.
(As a side note, if you have any pre-existing heart problems or other medical
conditions that might be effected by stimulants, you would probably be best to
stay away from this combination altogether.)
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Supplement Review Recap
Recommended
Whey Protein
Essential Fatty Acids
Meal Replacement Powders
Multivitamins
Worth Trying
Ephedrine-Caffeine
Green Tea Extract
Yohimbine
Might Be Worth Trying
5-HTP
7-Keto DHEA
CLA
Synephrine
Tyrosine
Probably Not Worth Using
L-Carnitine
Cayenne
Chitosan
Chromium Picolinate
Co-Enzyme Q10
Evodiamine
Forskolin
Glucomannan
Guggul
Hoodia Gordonii
Hydroxycitric Acid (HCA)
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MCT (Medium Chain Triglycerides)
Phaseolus Vulgaris
Pyruvate
Sesamin
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