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so there’s kind of an inherent distrust in the fitness and in the health industry mainly because a lot of people just market all kinds of crazy things to be honest so it’s really hard to even talk about a subject like fat loss or fat burners without immediately just turning people off so what I want to do in this video is I want to break down how fat burners actually work and if they even do work and if they do work by what means do they actually work upon so you’re gonna have a full understanding at least at a basic level of how this process works so that way you can make your own educated decision if using a fat burner or just maybe just using some coffee is best for you hey you are tuned in to the Internet’s leading performance and nutrition fat loss channel all kinds of content coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time but lately we’ve been pumping out videos almost every single day so you have some tremendous value also make sure you check out highly calm so you can check out the latest and greatest performance apparel that I’m always wearing in every single one of my videos all right so when we look at the process of burning fat and fat burners in specific we’re usually looking at something known as thermogenesis thermogenesis is a fancy word for generating body heat okay thermogenesis is also the dynamic effect of food also known as the thermic effect of food you see our metabolism is in general is just whenever we consume something it’s the process of taking that food absorbing it utilizing it cellular activity that is our metabolism in a nutshell so whenever we eat we do by default trigger some kind of caloric need that caloric need of course is our metabolism working and it allows us to generate a little bit of heat this is where the old-school notion that you should eat every two hours comes from ok people used to think that if you ate frequently you would end up having a boost in your metabolism through this small increase in body heat obviously not the case we clearly know that with fasting becoming popular and everything like that the point is is the body temperature does slightly elevate after consuming food simply because the body is having to use those calories the use of calories generates Heat now thermogenesis is just one of the three ways that your body legitimately burns fat now we can talk about all kinds of different ways that your body burns fat from like a smaller scale or different spectrum like fasting and different kinds of cardio and stuff like that but they’re all different means to an end when it comes down to stimulating one of these three things so we’re talking about thermogenesis okay the production of heat we’re talking about our basal metabolic rate or resting metabolic rate just our calories that we naturally burn at rest and then of course we’re talking about physical activity but even physical activity we’re generating Heat okay so these are the three pinnacles that we really need to be paying attention to always when it comes to fat loss and even choosing a fat burner so our metabolism in general is greatly dictated by the amount of lean body mass that we have now lean body mass is everything in your body that is tissue that is not fat so organs muscle things like that okay so not usually talking bones here but when we’re talking about the amount of lean body mass on a person that determines what their metabolism is like now what’s interesting is that studies have shown that when you look at it at a per kilogram basis if people have the same amount of lean body mass their metabolism is usually the same so our metabolism as far as lean body mass goes is pretty similar between you and I or me and them or whatever basically meaning that if we all had the same amount of body fat it would be a lot easier for us to determine what our overall caloric needs are and our metabolism example being this if you have two 200-pound people one 200-pound person has 30 percent body fat and the other 200-pound person has five percent body fat the 200-pound person with five percent body fat is going to have a higher resting metabolic rate simply put putting this in perspective the reason that that is is because the muscle tissue is metabolically active which means it demands calories and when you demand those calories you generate heat it was not just this calories in calories out equation it’s all about the heat that’s generated okay so if you need more calories you create more heat plain and simple so you run a little bit hotter you burn a little bit more fat so when we look at fat burners how does this actually work you see because most fabrics out there market themselves as thermogenics so the interesting thing is is that it doesn’t seem like thermogenics can actually directly increase your core body temperature you see it all comes down to the beta adrenergic receptors and our over catecholamine response basically our adrenaline and our norepinephrine you see catecholamines other things like adrenaline and epinephrine okay when we have beta adrenergic activity the need for these catecholamines the need for adrenalin and epinephrine increases now what happens if you get nervous what happens if you get scared or what happens if you get really excited your heart rate starts to increase well guess what your caloric need increases simply because you have more movement you have more metabolic demand whether you need more glucose whether you need more fat or whether you need more protein your body is drawing it in at that point in time and that is causing a thermic effect so when we look at most fat burners we look at some of the main general ingredients that are in there unless it’s some crazy scientific weird stuff that I’m not even aware of generally caffeine is the biggest thing okay now what caffeine is gonna do is it’s gonna stimulate what are called beta 2 and beta 3 adrenergic receptors therefore calling out more adrenaline and more epinephrine that’s exactly again why your body temperature goes up and why your heart rate increases therefore your body temperature goes up pretty simple with caffeine it’s a great thermogenic it’s nothing super crazy I mean most of us get it with our coffee or our tea okay the next thing is going to be EGCG you see this in a lot of fat burners to it one of the most common things and it works because what it does is it spares the existing catecholamines so that they actually don’t get reuptake and so they actually get utilized a little bit better so it spares the effect of them so basically it enhances the life of them okay then you have things like carnitine this is where things get interesting because carnitine is in a lot of fabrice and we’ve been told that carnitine allows more fat to get into the cell let me break this down really quick ok when you have stored fat you have triglycerides ok triglycerides are three fatty acids bound to a glycerol molecule what happens is I’ll explain this in another video is the triglycerides are broken down into individual free fatty acids these free fatty acids then go to the cell and they need to get put into the mitochondria where they can actually go through the entire cycle that they need to create energy so carnitine is required for that free fatty acid that’s been released to get into the mitochondria without carnitine it can’t be in the only time that carnitine would ever help you is if you were deficient in it we have enough carnitine so if you have carnitine flowing around that process can occur if you’re deficient in carnitine then sure that’s going to help it speed up so the point here is generally carnitine doesn’t do a lot but to play devil’s advocate here if you have an increase in fat that is being mobilized okay because you’re working out or because you took some caffeine or because for some reason your thermogenesis or something that’s generating heat is elevated you’re gonna have more fats going into the bloodstream being broken down which is going to increase the demand for l-carnitine which therefore you could argue that at some point in time during that period you are going to be deficient in l-carnitine so having some extra of carnitine floating around certainly couldn’t hurt okay so that’s the theory there whether that is true is really hard to come to a conclusive conclusive decision on another one that’s interesting is capsaicin okay capsaicin is really cool it’s coming from like cayenne pepper and stuff like that so some studies show that it can increase your core body temperature but more recent science is showing the way that it increases your core body temperature is by guess what stimulating beta adrenergic receptors catecholamines adrenaline epinephrine it’s all coming back to that it’s all coming back to the simple thing of just quickly increasing energy so that the demand for glucose the demand for fat and demand for ultimately protein going through gluconeogenesis is really increased okay so let’s take a look at a study okay that’s thought this is pretty interesting because a pretty unbiased look it was published in the journal the International Society of sports nutrition took a look at 10 resistance trained males so 10 people that had a decent amount of lean body mass roughly about the same and what it did is it had them do two separate workouts one worked out they just went ahead and did the workout as usual then the next workout they waited 24 hours and half the group took a placebo supplement and half the group took a general fat loss supplement like a general fat burner that included caffeine and included ginseng and included green tea extract and an included carnitine so it was pretty basic kind of what you’d see in a typical fat loss supplement so it was really interesting as they wanted to measure their resting metabolic rate they wanted to measure their heart rate and their blood pressure so what they did is after the consumption of the supplement or the placebo they took measurements at sixty minutes a hundred and twenty minutes and one hundred and eighty minutes post to find out where their rmr was where their heart rate was and where their blood pressure was well the results were actually pretty illuminating they found that in the group that took the fat loss supplement after sixty minutes they found that the resting metabolic rate had increased 7.8 percent versus 3.3 percent in the placebo group then at one hundred twenty minutes they found that it increased 6.9 percent versus 3.1 percent in the placebo group then after one hundred and eighty minutes they found that it increased nine point one percent versus two point one percent so what we’re finding here is that yes actually when a fat burner was taken pre-workout there was more fat loss that ultimately occurred probably because the resting metabolic rate increased now there are some bits of subjectiveness that could happen here like does someone actually have more lean body mass does you know lots of little variables here but generally it is determined that by increasing your catecholamines through stimulation of the beta adrenergic receptors you actually do burn more fat as a result of thermogenesis that occurs as a downline process from the phosphorylation of cyclic adenosine monophosphate and that whole process what that means is indirectly they do help you burn fat but you have to be working out you have to have a stimulus and activity you can’t just pop fat burners and burn fat you need to get moving so that the fats actually mobilize but the question remains can you do this with just coffee you see when you look at these supplements by and large caffeine is what’s really doing the trick so my opinion is a little bit biased I like coffee so you probably could take a fat burner and have an increase in your overall results but quite frankly it usually isn’t worth it unless there’s some really unique technology that’s involved you know sometimes there’s cool things like micellar liposomal delivery and things like that that make things a little bit better but most fat burners you’re just not going to be in a situation where you’re gonna get all that much benefit unless you’re working out really really hard so hopefully this clears some things up make some sense of it if you have ideas for future videos or you want to know more about other supplements and other common things just put them down in the comment section below and I’ll try to answer in my weekly Q&A video see you guys soon
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Do Fat Burner Supplements Actually Work? – Thomas DeLauer
Catecholamines play a key role in nutrient metabolism and the generation of body heat, aka thermogenesis
They stimulate not only oxygen consumption but also consumption of fuels, such as glucose and free fatty acids, thereby generating heat
They stimulate glycogenolysis and the breakdown of triglycerides, the stored form of fat, to free fatty acids (lipolysis)
Study – Journal of the International Society of Sports Nutrition
Researchers looked at the effects of a fat loss supplement on resting metabolic rate and hemodynamic variables in resistance-trained males
10 resistance-trained male participants underwent two testing sessions separated by at least 24 hours
On their first visit, participants arrived to the laboratory after an overnight fast and a 24 hour avoidance of exercise, and underwent a baseline RMR, HR, and BP assessment
Next, each participant ingested a thermogenic fat loss supplement (TFLS) or a placebo (PLA) and repeated the RMR, HR, and BP assessments at 60, 120, and 180 min post-ingestion
During the second visit the alternative supplement was ingested and the assessments were repeated in the exact same manner
The thermogenic fat loss supplement (Iron Cuts) treatment and placebo were ingested in capsule form, and three capsules were ingested per dose
Capsules were identical in appearance and taste, and the ingredients in the thermogenic fat loss supplement treatment were:
L-Carnitine Tartrate, Green Tea Leaf Extract, Caffeine Anhydrous, Panax Ginseng Root Powder, N-Acetyl-L-Tyrosine, Thermodiamine™ (98 % Evodiamine), Vinpocetine, Inositol.
The placebo contained only inert ingredients (650 mg of maltodextrin and 88.8 mg of hemp protein)
TFLS significantly increased RMR at 60-min, 120-min, and 180-min post ingestion as compared to baseline RMR values
No significant changes in RMR were observed for the PLA treatment
Specifically, RMR was increased by 7.8 % (from 1,906 to 2,057 kcal), 6.9 % (from 1,906 to 2,037 kcal), and 9.1 % (from 1,906 to 2,081 kcal) in the TFLS, while the PLA treatment increased RMR by 3.3 % (from 1,919 to 1,981 kcal), 3.1 % (from 1,919 to 1,978 kcal), and 2.1 % (from 1,919 to 1,959 kcal) above baseline at 60, 120, and 180-min post ingestion, respectively
Additionally, the TFLS significantly elevated RMR at the 3-hour time point as compared to the PLA treatment (2,081 vs 1,959 kcal)
A main effect for groups was observed for systolic blood pressure, and a significant interaction and main effect for time were observed for diastolic blood pressure
It should be noted that although changes in diastolic blood pressure were significant, all values stayed within normal clinical ranges (less than 80 mmHg)
Concluded that the fat burner led to significant elevations in RMR as compared to baseline, and that these elevations came with no adverse effect relative to resting heart rate, but a slight increase in blood pressure values
So taken on a daily basis, the fat burner may increase an individual’s overall energy expenditure
*A meta-analysis published in the journal Appetite 20 of which were selected for inclusion, involving 563 participants looked at capsaicin in the potential role for weight management
that consumption of capsaicinoids increases energy expenditure by approximately 50 kcal/day, and that this would produce clinically significant levels of weight loss in 1-2 years
Fat burners are designed to have a thermic effect on the body, causing your resting RMR to increase – the idea is that they’re additional calories being burned without the additional work,
However, it’s unclear whether this effect leads to significant weight loss or reductions in body fat in the long run – likely would, but chronic use would be required
1) Jeukendrup AE and Randell R. (n.d.). Fat burners: nutrition supplements that increase fat metabolism. – PubMed – NCBI. Retrieved from
2) The effects of a fat loss supplement on resting metabolic rate and hemodynamic variables in resistance trained males: a randomized, double-blind, placebo-controlled, cross-over trial. (n.d.). Retrieved from
3) Whiting S , et al. (n.d.). Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. – PubMed – NCBI. Retrieved from
4) Thermogenesis – an overview | ScienceDirect Topics. (n.d.). Retrieved from s