Do not think that supplements are the only way to lose fat.
How often have you wondered, what supplement will burn this fat for me? Or have you been on a forum or in a chat room, and heard, “I just tried a new fat burner, and man, it is really working for me.”
You felt a surge of excitement, a firsthand testimonial. You quickly ask what the product is, and rush out to buy it. And when you get it, it does work. You feel a rush. It feels great. You are skipping.
But a few months later, the weight loss stalls again. What was it? I know … I know … your body “adapted” to the supplement, right?
In reality, supplements are a complex matter and the point of this article is not to debate which ones are effective and which ones aren’t. But after working with countless people who have had a ton of weight to lose, I can tell you this: supplements are not the solution.
There are merely tools, like a screwdriver, that can help you create the solution and achieve your goals, but they cannot fix bad nutrition or lack of intensity in the gym. A screwdriver, by itself, may help you drive a screw into wood or some other material but ultimately, you are the one who has to perform the work. The tool itself helps perform the work, but you must put forth the effort.
Covering all supplements and their effects is beyond the scope of this article. Will Brink, however, has written A complete, unbiased, independent guide to diet and weight loss supplements… Little known information about ineffective “fat burning” products that could save you a small fortune (this is information the diet and weight loss supplement industry spend millions to hide from you).
There are many supplements targeted at burning fat. Many of these supplements are surrounded by hype. The one supplement that has been studied the most for losing fat, the renowned ECA stack (the combination of ephedrine, caffeine, and aspirin), has come under fire for more political reasons than anything else, and therefore is being pulled from the shelves by many manufacturers.
Even this supplement, which was very effective during many research trials, only achieved the equivalent of an extra 50 – 150 calories per day. This same deficit could be easily obtained by limiting portion sizes or increasing activity. The problem with this is that someone who has a very detailed nutrition plan can afford to make a tweak that is 50 – 150 calories. Their nutrition and training are consistent and the additional “burn” may be beneficial. Many people, however, are haphazard with their nutritional approach. They consume foods based on eyeballing the portion sizes and allow themselves to snack on various foods throughout the day and even take entire days to eat whatever they like.
Many supplements are marketed based on the “I feel it” syndrome. Most end users do not keep detailed journals of their weight or measurements or even food logs. So they really have no clue if something is working or not. They only have their emotions to go on. So when they start taking a product, it gives them a buzz or some other kick. This makes them believe they can “feel” the fat burning, literally “sense” the supplement working.
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While this is great for sales, it does little to really help you move closer to your goal – feeling a buzz from drinking a cup of coffee or popping a thermogenic pill is a far cry from actually burning fat. As I mentioned, supplements will not and cannot fix a broken program. You must already have the discipline to control what goes into your mouth and what effort you put forth when training. Once you have established this baseline, you can look to adding these new tools.
Be realistic. Regardless of what the latest study says, you need to know if it works for you. Saying that most people lose an extra 5 pounds of fat is fine, but that doesn’t help you. You are not “most people.” You are unique in your environment, with your own set of genetics, your own training regimen, and your own nutrition. So, study the supplement and go to the sources. Don’t learn about protein powder by reading articles published by protein powder companies. That is like asking Phillip Morris if it is okay to have a cigarette.
Instead, dig deeper, find qualified research, ask fitness professionals, and read FAQs and other sources of information.
Take the supplement, but keep that journal. You should assess the effectiveness based on how your weight changes or how closer you come to your goals, not how you feel when taking it.
By all means, cover your nutritional bases. Recent research suggests, and I firmly believe, that everyone should be taking a quality multi-vitamin. For those who have a lot to lose, sometimes an effective kickstart plan, such as a detox program.
Remember, supplements may help, but you must put forth the effort yourself, and remember they will not rescue your program, only help an already effective one perform better. To learn more about the value of taking a quality, pharmaceutical-grade multi-vitamin, I recommend the Comparative Guide to Nutritional Supplements. This book not only explains exactly why these are important, but provides a detailed comparison of the various multi-vitamins that are available on the market.
