Do They Actually Help with Treadmill Workouts? – A breakdown of ingredients that claim to boost metabolism and fat loss.
When it comes to fat burning supplements, I error on the side of caution. I’ve been competing in drug-tested, natural, bodybuilding contests for years now, and have seen competitors booted for unknowingly using banned substances. It’s important to always check the label on these, and keep in mind that most supplements are not regulated by the U.S. Food and Drug Administration. I can honestly say I’ve been able to cut weight from the 220’s to 160’s year after year without using banned substances, and I tend to average about two pounds per week while doing this.
The ingredients contained within the supplements are important to consider, because in some cases you can just go get them individually. This is certainly the case with caffeine, my all-time favorite by way of black coffee. Bottom line, there’s really no reason to break the law or rules within a sanctioning body. If you’re currently on prescription medications, you really should consult with your medical doctor being using any of these fat burners because they do affect your heart rate. But by all times, ask your doctor about Green Tea Extract and the various amino acids contained within the commercial products. One or two of these taken individually might be enough for you.
You can read up on our list of pre-workout supplements here, but it’s true that healthcare professionals have been debating the safety of these products for years, as explained in this research. But most of those concerns come down to commercially produced products. What about the otherwise natural, and perfectly legal, individual ingredients contained within? Below is a sampling of those ingredients and their role.
You don’t need to use illegal substances to cut weight. The ingredients contained within fat burners can often be sourced individually. Photo by Brian Boyce
Caffeine
Caffeine is one of the most common ingredients in fat-burning supplements. Known for its stimulating effects, caffeine can enhance alertness and energy levels, making it a popular choice among those looking to improve their treadmill workouts. Studies have shown that caffeine can increase metabolic rate and promote fat oxidation, helping individuals burn more calories during exercise. However, the effects can vary from person to person, and excessive consumption may lead to side effects such as jitteriness, insomnia, and increased heart rate.
Green Tea Extract
Green tea extract is another prevalent ingredient in fat-burning supplements, celebrated for its antioxidant properties and potential fat-burning benefits. The active compounds in green tea, particularly catechins, are believed to enhance fat oxidation and thermogenesis, which is the process of heat production in the body. Research suggests that green tea extract can modestly increase fat burning, especially during aerobic exercises like treadmill workouts. Nevertheless, the results are often subtle and should be complemented with a balanced diet and regular exercise.
L-Carnitine
L-Carnitine is an amino acid derivative that plays a crucial role in the transport of fatty acids into the mitochondria, where they are burned for energy. Proponents of L-Carnitine supplements claim that they can boost fat metabolism and improve exercise performance. While some studies indicate that L-Carnitine supplementation may enhance fat burning and reduce fatigue, the evidence is mixed, and more research is needed to confirm its effectiveness. It is also worth noting that the body naturally produces L-Carnitine, and it can be obtained from dietary sources such as meat and dairy products.
Garcinia Cambogia
Garcinia Cambogia is a tropical fruit extract that has gained popularity as a weight loss supplement. Its active ingredient, hydroxycitric acid (HCA), is purported to inhibit an enzyme involved in fat storage and suppress appetite. While animal studies have shown promising results, human studies on Garcinia Cambogia’s effectiveness for fat loss have yielded inconsistent outcomes. Some research suggests a modest reduction in weight, while others find no significant impact. As with any supplement, individual responses can vary, and it is not a substitute for a healthy lifestyle.
CLA (Conjugated Linoleic Acid)
CLA is a type of fatty acid found naturally in meat and dairy products. It is often marketed as a fat-burning supplement that can help reduce body fat and increase lean muscle mass. Some studies have suggested that CLA supplementation may lead to modest fat loss and improved body composition. However, the overall evidence is inconclusive, with some research indicating minimal or no effects. Additionally, the long-term safety of CLA supplements remains uncertain, and they should be used with caution.
Yohimbine
Yohimbine, derived from the bark of the Yohimbe tree, is commonly included in fat-burning supplements for its potential to enhance fat loss and improve exercise performance. It works by blocking alpha-2 adrenergic receptors, which can increase adrenaline levels and promote fat breakdown. While some studies have shown that yohimbine supplementation may aid in fat loss and increase strength, particularly in stubborn areas, it is associated with various side effects, including anxiety, elevated blood pressure, and rapid heart rate. Individuals with certain medical conditions should avoid yohimbine.
Synephrine
Synephrine, found in bitter orange extract, is a compound structurally similar to ephedrine, a once-popular weight loss supplement now banned due to safety concerns. Synephrine is believed to increase metabolic rate and energy expenditure, potentially aiding in fat loss. Although some studies suggest that synephrine can boost metabolism and support weight loss, the evidence is limited, and its safety profile is still a subject of debate. Users should be cautious, particularly if they have underlying health issues or are taking other medications.
With exercise and diet, you can carve out any body you want. Photo by Brian Boyce
Conclusion
Fat-burning supplements contain a variety of ingredients that claim to boost metabolism and enhance fat loss, potentially improving treadmill workouts. While some ingredients like caffeine and green tea extract have shown modest benefits, others like Garcinia Cambogia and CLA have produced mixed results. It is crucial to remember that no supplement can replace the fundamentals of a healthy diet and regular exercise. Individuals considering fat-burning supplements should consult with a healthcare professional to ensure they are safe and appropriate for their specific needs and goals.
Ultimately, the effectiveness of fat-burning supplements varies from person to person, and their impact may be influenced by factors such as dosage, individual metabolism, and overall lifestyle. For those looking to optimize their treadmill workouts, focusing on a balanced approach that includes proper nutrition, consistent exercise, and adequate rest will yield the best results. Supplements, while potentially beneficial, should be viewed as complementary tools rather than magic solutions.
If you’re thinking of supplementing your diet with these fat burners, try out the individual substances instead of pricey concoctions not checked out by the FDA. Below are some ideas.
