Tips : Fat Burner Supplements - The Unadulterated Truth

Thursday, 16.10.2008 10:28

Fat burner supplements are advertised everywhere these days - on the internet, in magazines and even on TV. The ads almost always feature a very lean fitness model or bodybuilder and claim that these products, usually pills, are the secret to their six pack abs and very low body fat levels. Some of these ads suggest that the only way to get as lean as the "hot bodies" you see pictured is by taking their "miracle pills" and that proper nutrition and exercise alone is not enough.

While I won't dismiss the fact that there are ingredients in some fat "burner" products that might help a little bit, I take great displeasure in seeing misleading advertising claims as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they're just models!)

Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.

The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia.

In one of my previous newsletters, I said that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements. Just so you know those numbers aren't something I pulled out of thin air, here's an example:

I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days. What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%.

That little extra doesnt hurt, especially when it's delivered in a healthful package such as green tea (rather than central nervous system stimulants), but it's minutia in the bigger picture. Another way to put this into perspective is to make a list of what other things would burn 75 calories (for 150 lb person:)

* walk your dog for 15 minutes * walk for 5 minutes at normal casual pace three times a day * 30 minutes of ironing * bagging leaves and grass clippings for 14 minutes * re arrange your furniture for 10 minutes * wash your car, 15 minutes * vacuuming for 15 minutes *7.2 minutes of walking up stairs (could be spread throughout the day)Of course, some people are probably wondering, "Why exert yourself if you could take a pill and your metabolism increases while you sit and watch TV?"Here's what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It will never give you STRENGTH. It will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best it will help you reduce your body mass.And how about for your health? A body that's not moved rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only "machines" on earth that fall apart from under-use.On one hand, I'm tempted to say that everything counts and that yes, 75 calories here and 75 calories there, it ALL adds up, because it does. After you're exercising regularly and all your fundamentals are in place, details and little things do matter.I'm simply asking you to put the benefits of any fat burners in proper perspective and realize that (1) there is no "need" for taking them and (2) the claims made in the ads are often erroneous or exaggerated.My advice on fat burners:1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.How do you know they really work? Are you seriously going to take the advertisers word for it? Are you going to take someone else's testimonial as fact? Get verification for yourself by going to the pub med data base and looking for the primary research.2. Put it in perspectiveWith those products that work, such as those providing a small thermogenic effect, put that in perspective as compared to how easily you could burn that many calories with even light exercise like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise as opposed to doing nothing and popping a pill.3. See if there are any side effects or health warnings.With all supplements and especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack, (if you still have access to them), understand the risk to benefit ratio, and be certain you know the dangers and contraindications.4. Read the label and see if the product contains enough active ingredient to even work.A classic scam is when a "fat burner" advertisement quotes research that a certain inredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So the supplement company includes a "pinch" or "light dusting" of that ingredient just so they can say it's in the bottle, even though it's nothing more than "label decoration." Then they have the audacity to invoke the research studies in their advertisements when the amount of the ingredient in their product is no where near what was used in the research!5. Beware of the proprietary blend scam.Some companies don't let you see how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" aka "proprietary", so they list what is in the product but not how much. Well, if you don't know how much is in there then how are you supposed to know whether it contains the proper dosage? (answer: you don't!)6. Make sure there is human research, not just rodent research.In many cases, advertisements cite studies on rats and mice as "proof" under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued, or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans.7. Look for more than one human study.Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a "buy" rating to a supplement when a product has an initial well-designed human controlled trial published and then similar research has been replicated by another research group that is not supplement-industry funded. Actually, I think it's a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while the funding source does not necessarily prove bias, if there is only one study available on a supplement and it is company or industry sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. (You might be surprised at how infrequently this type of confirmation occurs).Do you really need "more" than nutrition and exercise?Now, when you weigh the fact that even the products with research backing them only help a little, with the fact that many of the ads lie to you about research, exaggerate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free, how enthusiastic are you about fat burners? Yeah, that's why I'm not real excited about them either and based on the fact that I use no drugs and no "fat burner" supplements and I compete in bodybuilding - very successfully - I'd say that the assertion, "it takes more than nutrition and exercise to get six pack abs" is patently false.

I want to have a six pack abs NOW!!

Tips : Warp Speed Fat Loss Review - Does This "How to Lose Fat Fast ...

Monday, 15.09.2008 20:36

Are you looking for more information about the Warp Speed Fat Loss system, and whether or not it will make a difference to your fat loss results? This guide is mostly written for people who want to get rid of the last few extra pounds and finally get lean quickly.

You may have also heard that it is unhealthy to lose too much weight in a short time, because you will end up putting it back on. Yet, the Warp Speed Fat Loss guide claims to help you lose 21lbs in 28 days. So is this system safe to use?

1. Why Are Your Fat Loss Efforts Are Not Working?

Inside the system, you will learn exactly why our bodies cannot lose too much weight too quickly. This is because our bodies have the natural instinct to stay alive, and losing fats is completely opposite to that instinct. By reducing your food and calorie intake, your brain will take action to slow down metabolism. It is this response that you have to fight and it is not easy to do. So it is not your fault if you have been working hard but not getting the results you want.

If fact, there may be multiple times when you have been so frustrated that you start eating in large amounts again, undoing all your progress. The best way to lose fats fast is to eat the right foods that your body will not store up as fats, and do the right workout routines at the same time to fight your body's response to stop fat loss.

2. Can You Really Lose Fats Quickly With The Warp Speed Fat Loss System?

This system explains both the aspects of dieting and working out right to combat your body's instinct to stop fat loss. I am sure that different people will see different results due to genetic reasons. Some people may see faster or slower results, but I certainly have been able to burn off that last few pounds on my stomach to reveal my six pack abs within a month.

3. ConclusionIf you are someone who has already tried to lose fat by changing your diet and increasing your exercise routines, but you have not seen effective results, you should take a look at the Warp Speed Fat Loss system. It did not require me to buy any expensive pills and supplements, and is a 100% natural fat loss method.

I want to have a six pack abs NOW!!

Tips : What Is The Herbalife Weight Loss Challenge?

Monday, 11.08.2008 16:24

Can Joining The Herbalife Weight Loss Challenge Get You The Results You're Looking For?

Herbalife weight loss products and Herbalife together stand behind their products, and their ability to give you the results that you are looking for however, this article will in no way shape or for try to promote Herbalife or the Herbalife Weight Loss Challenge. Its only purpose is to educate you on the company and ways that you can take advantage of the program.

The basis of any healthy lifestyle is good nutrition and programs that ignore this fact can actually do a lot more harm than good. Trying to lose weight by depriving yourself from essential nutritious elements can lead to binging or other health related problems. There are many stories of people that lose a few pounds just to gain even more after a short while. These types of programs will not only have a negative effect on your body but could also influence your mental attitude towards weight loss in a negative way.

Choose the healthiest option

When you decide to choose weight loss by Herbalife and join the Herbalife weight loss challenge then you have the potential to loose weight and look after your health at the same time. The expertly designed system will focus on keeping you healthy while working towards your ideal weight. There is no joy in losing weight by sacrificing your health in the process.

If you deprive your body of essential nutrition you could fall victim to binging sessions due to cravings. Your body will fight to survive and if it lacks certain elements, it could cause you to crave certain foods. These cravings could be stronger than your desire to lose weight and lead to binge eating.

The advantages of Herbalife products

With the Herbalife weight loss challenge, you will get to know the products that can help you to lose weight and then to maintain your weight on a healthy level. The products that you will use are not intended to suppress your appetite or to burn fat in any unnatural way.An essential part of a healthy lifestyle is a healthy self-image. Constant failure with get thin quick schemes can lead to depression and a negative self-image. The Herbalife weight loss challenge may be something to look into if you have tried getting too thin, too quick in the past.Your health is in your handsThe most important factor in how to reduce weight is that the choice is yours and yours alone. Nobody else can decide to lose your weight. With proven methods and achievable goals, the challenge is a way for you to test yourself. You can set your goals and you can decide to live a healthy life. Through living a healthy life and the expertise at your disposal, losing weight can be easy.The important thing to remember is that the Herbalife weight loss challenge is not a competition with others, it is a system designed to help you achieve your goal of looking and feeling great every day.

I want to have a six pack abs NOW!!

Tips : How to Get Six Pack Abs

Monday, 11.08.2008 16:23

Over the years I have seen a lot of flimsy ideas of how to get a set of six pack abs. The most common scams are special machines that will do it and sometimes some kind of drink. I remember at one point Slim Fast seemed to be showing chubby people suddenly spawning a set of six pack abs.

Anyway I wanted to put this notion to rest that there is some magic to getting a six pack. Sure there is some genetics involved in sculpting perfect abs but the two most important factors are diet and exercise.

What? Did you think there was a shortcut?

The diet part is fairly simple; you need to drop any extra fat. You have probably heard this before but there is no such thing as spot reduction when you are losing weight. You will lose weight proportionately, generally, as you lose weight. What you may find is that you have a large stomach and if that is the case of course you will lose that fat faster than you lose the fat on your legs but that is just because that is where the fat deposits will be easiest for your body to use.

As you probably know from reading other posts of mine I subscribe to the idea that people eat too many carbohydrates generally but I still do not support the Atkins diet generally. I believe that you must increase your protein to 20% of your diet, keep fats at about 20% of the calories of your diet and then have carbs as the other 60% of the calories of your diet. If you still have trouble losing you may be a bit sensitive to carbohydrates and you can up the protein a little.

As for exercise, to get a set of six pack abs you will have to do two things; get in an hour of cardio a day to increase your metabolism and start really dropping the fat and secondly make sure that you do your abdominal exercises at the start of your workouts.

For cardio exercise it does not really matter what kind of cardio exercise you get but it is always best to vary your exercise so that you do not overtrain any one muscle group. I never see people speak of this in regards to cardio training but I have found in the past with my bicycling that when I am riding a lot my legs get sore but the rest of my body recovers fine. So maybe try to alternate some kind of biking, swimming, hiking, running, brisk walking and even using a rowing machine if you have a chance. Do cardio almost every day, five or six days a week is good, seven days a week is pushing it a little too much in my eyes.

Next is the abdominal exercises themselves. There are three places to target for your abdominals, the obliques, which are on your sides, your upper abdominals and your lower abdominals. Doing abdominal exercises is something that some people believe you should do every day but I really believe you are doing well if you just do them every second day or three days a week.For your obliques you can do twists. Simply sit on a bench with you body straight up and down and put some kind of a light bar or broomstick across your shoulders and then do twists twist from one side to the other as far as you can go for two sets of 100 reps. The key is to not use much weight at all as gaining muscle on your obliques will widen your midsection which is not something most people want to do.To work your upper abdominals you want to do some kind of sit ups or crunches. I am more a fan of crunches as they are easier on your neck and mower back. Lie on your back with your legs up on the seat of a chair so that your legs are at a 90 degree angle to your body and then just lift your shoulders a few inches of the ground and then let them down again. This should put stress on your abs and you should feel it pretty intensely after just a few reps. be sure to do this exercise slowly and for at least three sets of 30 reps.To work your lower abdominals you need to do something that raises your legs in the air as opposed to lifting your upper body into the air. The exercise that I prefer for this is a kind of reverse crunch that I do not have a name for. I lie flat on my back and hold something behind my head to keep my upper body stable and then I just bring my knees up towards my chest and back down to the ground again. If you get really strong this way you can try just lifting your legs straight out and up but sadly I am not that strong.If you follow this plan you will se results very quickly and depending on how much fat you have to lose you can see rock hard abs fairly quickly. The other great thing about strengthening your abs besides looking better is the fact that strengthening your core makes you stronger overall and help out with your balance and even your stamina.

I want to have a six pack abs NOW!!