Supplementation for Fat Loss

Fat Loss Supplementation

The supplement industry is huge. In the US alone, it’s worth around $61 billion per year. With so much money at stake, there are literally thousands of supplements on the market, and manufacturers queuing up to take your hard earned cash.

Unfortunately though, many of these supplements are nothing more than placebos – marketed extremely well, but with little in the way of science, or real world results to back them up. There are, however, some supplements which can be beneficial.

When trying to lose fat, your diet is by far the most critical factor in your success. No supplement will help you get leaner if your diet isn’t up to scratch. But, provided you’re in a calorie deficit and eating nutritious foods, the following supplements may help boost your fat loss progress.

Fat Loss Supplementation – Fish Oils

Fish oil is full of the heart healthy fat Omega3. Many people consume fish oils for their health benefits, such as reducing the risk of disease and illnesses, improving cognitive function, and decreasing joint soreness. However, fish oils can help fat loss. Fish oils help to “turn on” your lipolytic genes, which burn fat, while at the same time, “turn off” your lipogenic genes, which contribute to fat storage.

When trying to lose fat, your diet is by far the most critical factor in your success

To begin with, take 1g of fish oil per percentage of body-weight per day. So if you’re 15% bodyfat, take 15g of fish oil. Make sure to include this in your calorie calculations.

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Optimum Fish Oils

Green Tea Supplementation

Green tea contains polyphenols, which some studies have shown to contribute to an increased rate of fat loss. While you can get these polyphenols from drinking green tea, they’re in a much more concentrated form in green tea supplements.

Green tea supplements vary in strength, so check the labels for recommended dosage.


Caffeine is one of the main ingredients in many expensive, off-the-shelf fat burner products. But you can save yourself a lot of money by going straight for regular caffeine.

Firstly, caffeine acts as a stimulant, so when taken before training, it can help your work harder, and burn more calories. It also works well when combined with green tea, as it increases the effect that the polyphenols have.

Try taking 5 milligrams per kg of body-weight each day from a caffeine supplement, with half of this before your workouts, and the rest divided throughout the day.

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Creatine for Fat Loss?

While usually associated with bodybuilders and athletes looking to gain muscle, creatine possesses a host of fat loss benefits too.

If you’re at all concerned with retaining muscle mass and strength while dieting, creatine aids in the resynthesis of ATP (the muscles’ main source of energy) during workouts, and accelerates recovery. As with caffeine, this extra energy boost enables you to work harder, and burn more calories during your training sessions. It may also act as a lactic acid buffer during longer, endurance exercise.

Two 5g doses of creatine per day is ample.

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Multivitamin/ Greens Supplement

When dieting, your food choices may become slightly restrictive, and you’ll probably be eating less, and training more than you’re used to. This can leave your body depleted of essential vitamins, minerals and antioxidants. For this reason, it’s a good idea to invest in some sort of multivitamin or greens supplement.

Follow the loading doses as stated on the label.

Final Pointers on Fat Loss Supplementation

  • There is no such thing as a magic fat burning supplement. Avoid expensive supplements – if a product makes claims that are too good to be true, they probably are.
  • Your diet needs to be spot on in order for you to get the full benefit from supplements.
  • If you feel that a supplement is having a negative impact on your health, stop taking it immediately, and consult your Doctor.
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