The supplement industry loves to complicate things, take a look at any fat burner on the shelf of your local supplement store and you'll see a long list of different ingredients... the majority of which you've never heard of before but there they are stacked in proprietary matrixes, promising they'll torch that stubborn fat you've been struggling to lose.
Most fat burner supplements out there suck, buying a fat burner off the shelf is basically throwing money away... here's why
The Key Ingredients Are Underdosed
The fat burner supplements in question often state they contain 'clinically proven ingredients' which is all well and good, caffeine for example has been studied extensively and is linked to fat loss but here's the thing... they do not contain clinically effective dosages. If 200mg of caffeine has been proven to assist with fat loss and your off the shelf fat burning supplement only contains 50mg of caffeine you're wasting your time.
You Never Really Know What You're Getting
17 different ingredients and 4 different matrixes serves the sole purpose of confusing us.
As I mentioned earlier, there's only a few ingredients that work well as a fat burner... you wouldn't pay $60 for a supplement that had 2 or 3 simple ingredients that you could buy yourself and these companies know that.
This is why they load the nutritional ladder on the back of the fat burner supplement with tiny doses of a ton of different leaf extracts and things literally no one has heard of.
If you begin to search the internet for studies or any sort of merit for these ingredients you won't find a thing.
Any Supplement With A Proprietary Matrix Is Hiding Something
There is zero good reason to have a proprietary matrix on a supplement.
Every good supplement that has clinically effective dosages of proven ingredients uses that as a marketing point, they know that being open and showing gym-goers what they're actually getting is a selling point as there's no good reason to hide the ingredients or dosages besides deception and to cut dosages.
There Are Only So Many Things That Work
There are literally hundreds if not thousands of fat burner supplements out there with a new 'revised' supplement being released what seems like every other day.
Here's the thing... there are only so many things that work, and that list is quite small.
What are these companies doing?
Just about every fat burner supplement out there is the same just with a different label on the front, different promises and a different IFBB pro being paid big bucks to assist the brand with their marketing campaign.
Serving Sizes Are Often Deceiving
"Only $2 per serving!" the packaging proclaims, it's only later when you read the small print that you discover that it's recommended you take 4 servings per day to get results.
After finding this out you realize that your $70 fat burner will last you 10 days. They wouldn't put that in big writing on the side of the tub.
Make Your Own DIY Fat Burner Supplement
To make our own DIY fat burner supplement that works much better in terms of actual results as well as financially we'll only be needing 3 ingredients, including...
Caffeine has been proven to boost your metabolism, i.e. caffeine makes your body increase the rate at which you're burning calories, even while resting.
The work you put in on the treadmill and under the barbell is also a big part of how well your fat loss will go and that's another reason why caffeine is so great for fat loss - there are numerous studies indicating just how effective caffeine is at increasing energy and focus and decreasing perceived effort.
Not only will caffeine how you burning more calories while resting (due to an increase in metabolic rate) but your cardio and lifting sessions will be far more focused and intense, once again resulting in more calories burned.
Here's an interesting study to back this up...
Green Tea Extract
Green tea is one of the few supplements that actually has studies to prove it does work. This NO BS supplement along with its rock bottom price (green tea extract) make it very attractive during a cutting phase and drinking green tea for weight loss has quickly become one of my few staple routines while I’m cutting down for a photoshoot (for reference I stack green tea with caffeine and dandelion root extract, but more on that later).
Green tea extract (derived from the leaves of green tea) and weight loss has been the subject of many studies, all of which suggest that green tea extract indeed does work due to the content of catchecins, which are responsible for many of the health benefits we experience from tea. An increase in exercise-induced fat loss is also one of the benefits of green tea extract.
One of the biggest benefits I personally find when supplementing with green tea extract (or drinking several cups of green tea) is appetite suppression – if you’re looking to fast through the morning or suppress your appetite in general to prevent going over your daily caloric intake or binge eating I highly recommend you supplement with green tea extract.
Once again, there's proof to back up how well green tea extract (GTE) works.
Dandelion Root Extract
Now, hear me out on this one.
Dandelion root extract is the #1 supplement from my experience at reducing water weight - this makes you appear significantly leaner.
You will look far leaner at 12% body fat with minimal water retention than you will at 9% body fat if you're holding a lot of water.
Dandelion root is extremely cheap so adding it to our DIY fat burner recipe is a no brainer in my eyes.
There’s other (expensive) and dangerous diuretics out there that I haven’t and won’t touch because dandelion root works perfectly.
Putting Our DIY Fat Burner Supplement Together (Dosages + Recommendations)
Take the following once per day (in the morning or before training).
Assess your tolerance and if the rate at which you're burning fat slows down add another dosage later in the day (but not too close to bedtime due to the caffeine content).
Remember, this is a fat burning SUPPLEMENT. Don't expect to get shredded just by supplementing with the three ingredients I've listed above - a supplement is to aid your training and nutrition whiuch must already be dialed in. Get your diet in check, train consistently and then add in the above supplements once or twice a day.