SUPPLEMENTS

Supplements are an amazing tool to help reach your goals.

If that goal is to get sexy 6 pack abs, supplements can help with increasing your ability to reach that goal.

You’re eating clean and getting enough rest to ensure proper recovery.

Now it’s time to consider supplements that’ll further enhance your ability to melt away the last of that flab, letting your abs shine through.

There are a wide variety of fat loss supplements to choose from, so making sure you select ones that will work with your body is important. In the next chapters you’ll find a list of supplements you’ll want to consider.

Supplements Classification

Obviously you’re going to be looking for supplements that reduce your body fat stores.

Such supplements can essentially be divided into four main categories:

  • those that increase thermogenesis, or calorie-burning;
  • those that increase lipolysis, or the amount of fat released from fat cells;
  • those that keep insulin levels steady; and
  • those that blunt hunger.

Of course, many fat-burning supplements have multiple benefits, but they’re classified here according to their major mode of action.

Lipolysis Boosters

These supplements mainly work by increasing the amount of fat released from fat cells so it can be burned for fuel.

Supplements that boost lipolysis are more effective when taken with thermogenics since the thermogenics ensure that the freed up fat is burned away as fuel.

Caffeine

This common central nervous system stimulant binds to fat cells to enhance lipolysis. Take 100–300 mg 2–3 times per day.

Caffeine is mostly known for its ability to provide a boost of energy and increase mental alertness, but a laundry list of other benefits are also associated with the chemical.

Researchers suspect it’s due to its high antioxidant content.

Some doctors prescribe caffeine for asthma, migraines, gallbladder disease, attention-deficit hyperactivity disorder, low blood pressure and type 2 diabetes.

There is much debate over the best way to get caffeine into your system. Many experts agree that too much coffee can increase insulin sensitivity, anxiety, the risk of cardiovascular disease and more.

Additionally, some studies find that coffee doesn’t produce the same performance-enhancing benefits as pure caffeine pills. Tea is considered much healthier than coffee (it contains more antioxidants) but it also contains less caffeine than coffee.

It is generally agreed that consuming up to 300 mg of caffeine per day is safe. (That’s about three cups of coffee or six cups of tea).

For athletes, many exercise performance experts suggest a dose of three to six mg per kg of body weight about an hour before exercise.

However, this is not recommended for a daily routine, but rather an occasional big race or marathon. Talk to your doctor to see what intake method may be best for you.

Too much caffeine can cause insomnia and anxiety. Caffeine intake may also lead to abdominal cramping and dehydration if proper fluids are not consumed, as caffeine is a mild diuretic.

Prolonged use may increase risk for ulcer or exacerbate existing ones.

Caffeine is a stimulant and a dependency can easily be created. “Abrupt discontinuation can lead to migraines and caffeine withdrawals,” Broschart warns. Moderate consumption is recommended.