Summer’s here! Are you as lean as you said you were going to be? If you’re like most people, your answer is “no”. But why? Why is it that acheiving a lean physique is so difficult for most people? It probably has something to do with the fact that most people just don’t know what to do when it comes to losing weight.
After all, there are a ton of self-proclaimed “experts” out there who all claim to have the winning strategy for fat-loss, but very few base those strategies on sound scientific research.
My approach when formulating products for Momentum Nutrition has always been to focus on the actual scientific evidence underlying supplements, rather than get swept up in trendy pseudoscentific ingredients that don’t work. This strategy has proved quite successful for us and our customers (since they actually get results), and when it comes to training I like to apply this same strategy. Again, this has proved quite successful for me. Here’s a shot of me from about a month ago…
My belief when it comes to science is that science is only as good as the tangible results it yields. In otherwords, I’m not one of those people who goes around spewing out nonsense about this or that scientific study and trying to convince people I’m right just because I read something somewhere. I just apply the things I learn in my research to myself and let my physique and my progress in the gym speak for me in that regard.
Well, when it comes to losing fat and getting shredded, I’ve done the research and I’ve applied that research to my my own training. So, here are three simple, scientifically-validated ways to burn more fat during your workouts…
Turn Up The Intensity AND LIFT!
Next time you go into the gym, take a good look around. Most likely, you’ll notice that most of the people in there are NOT going hard at all. Most people just go to the gym and assume that if they go through the motions they’ll make progress. While it is true that some exercise is better than no exercise at all, if you really want to burn fat quickly, you need to kick up the intensity of your workouts and keep it up!
Countless people have approached me in the gym and asked what type of cardio I do to stay so lean. My answer always shocks them because the truth is that I really don’t do much cardio at all. I may catch a game of basketball every now and then or do some short duration cycling prior to a heavy leg session to loosen up, but that’s about it.
Here’s the truth about cardio…
Moderate intensity cardio (cardio where you’re not going all out but are instead going for a long time at a steady pace) doesn’t burn that much fat at all! If you’re someone who’s been running on the treadmill for an hour everyday at the gym in the hopes of burning fat, this may be downright painful to hear…but it’s the truth.
The reality is that moderate intensity, long duration cardio may have some benefits that make it worth doing (i.e. better circulatory and respiratory health), but if burning fat is your primary goal you’re just wasting time by doing this.
The type of cardio which is most effective for burning fat is some form of High Intensity Interval Training (HIIT), where you alternate periodically between low intensity exercise (such as jogging) and high intensity exercise (such as sprinting) over the course of say, 30 minutes. If you see someone doing this at the gym, you should congratulate them for knowing how to efficiently use their time at the gym to maximize results.
But before you jump on the HIIT bandwagon, let’s talk about the most effective type of exercise for burning fat fast…
That’s right! Good old resistance training. Picking things up and putting them down. This may come as a shock to some people, but it makes intuitive sense when you look at it scientifically. Compared to various types of cardio, weight lifting burns more calories, releases more catecholamines (naturally occuring fat-burning chemicals), and builds more mitochondria-dense muscle tissue.
Here’s a brief explanation of how each of these aspects of weight training is benficial for fat-loss.
On average, lifting weights is going to burn more calories than doing cardio for the same amount of time. That’s just because lifting heavy objects requires more energy from your body than running.
However, an added benefit of lifting weights that far exceeds the weight-loss benefits of cardio is what is knwn as “the afterburn effect”. Weight-lifting has been shown to actually increase caloric expenditure as much as 38 hours after exercise. This is much more significant than the afterburn effect seen with cardio or even HIIT.
What does this mean? Simple. Lift weights atleast every other day and you’ll be burning additional calories around the clock, even when your doing nothing. Throw in some HIIT and you’ll burn even more, but just don’t sacrifice your time with the weights for cardio.
Resistance training triggers the release of a class of naturally occuring chemicals in your body known as Catecholamines. This group includes neurotransmitters like Dopamine and Noradrenaline which have potent lipolytic properties (they cause your body to breakdown stored fat to be burned).
The more of these you release, the more fat you can burn and there is nothing quite like extreme high intensity exercise to trigger the release of these wonderful fat-burning molecules.
Muscle tissue contains more Mitochondria, the powerhouse of the cell where fatty acids (from stored fat) are sent to be burned, than any other tissue in the human body. If you lift weights, over time you’ll develop more muscle mass and less fat mass, and the more muscle mass you develop, the more fat your body will burn.
Most people hate fasted cardio, and I agree…But the benefits pertaining to fat-loss cannot be denied. If you’re obsessive about maintaining strength and can’t bear to lift without eating a nice high protein/high carb pre-workout meal, than this section isn’t for you…but neither is getting shredded.
The truth is that fasted state training is a great way to burn fat. This is because when you’re in a fasted state (if you haven’t eaten in at least 6 hours, you’re in a fasted state) your Insulin levels are at baseline and your body is in “fat-burning mode”.
You see, what most people don’t realize is that Insulin functions as a metabolic switch, telling your body to stop burning fat and start utilizing carbohydrates for energy. This is why your body releases Insulin when you consume carbs. Carbohydrates are the body’s preferred source of energy because all carbs can be easily broken down into Glucose (the simplest of all sugars). For this reason, your body will always choose to burn carbs over fat if you’re stocked up.
Deprive your body of carbs though, and allow your Insulin levels to return to baseline, and you’ll be in fat-burning mode up until you decide to eat again. Research indicates that training fasted increases fat oxidation relative to training in a fed state.
TAKE THE RIGHT SUPPLEMENTS (AT THE RIGHT DOSES)
If you’re utilizing the fat-loss strategies discussed above but still feel like you want to burn fat faster, there are some research-backed, safe supplements that can help…
Rauwolscine (also called Alpha-Yohimbine) is a chemical relative of the popular fat-burning supplement, Yohimbine. Both are alpha-adrenergic receptor antagonists, meaning they block the receptors that stop lipolysis (fat-breakdown) and stunt the fat burning process.
By blocking these alpha-receptors and allowing lipolysis to continue, both Rauwolscine and Yohimbine allow the body to burn more fat during exercise than it would normally.
Although both Rauwolscine and Yohimbine are technically effective, Rauwolscine is more potent on a mg for mg basis and tends to cause less side effects.
Yohimbine can be pretty nasty for some people, causing side effects such as anxiety, jitters, and rapid heartbeat, but Rauwolscine is much less prone to these types of sides. Most people are able to tolerate it pretty well and, because Rauwolscine is more potent than Yohimbine, only 1-3mg are needed daily to induce some pretty notable fat-loss.
Results can be seen in as little as 2 weeks or so when you combine Rauwolscine with a high intensity exercise regimen, especially if you train fasted.
Recall from above that this is the same group of chemicals that lifting weghts naturally releases on it’s own, so by consuming a good dose of Caffeine before your workout, you’re getting an additional boost of Catecholamines to breakdown stored fat.
Higenamine is a naturally occurring, powerful beta-receptor agonist meaning it utilizes the same basic mechanism to burn fat as Ephedrine, the once extremely popular (now banned) fat-burning supplement.
Well, turns out Higenamine, while definitely capable of stimulating some notable fat-loss, is actually entirely safe when used appropriately. In fact, it’s safety profile is on par with Synephrine, one of the safest fat-loss supplements that actually works.
Synephrine is essentially the less potent chemical cousin of the once extremely popular (now banned) fat-burner, Ephedrine. The two are chemically similar, but Synephrine is less potent and poses no safety concerns.
Like Ephedrine, Synephrine is a beta-adrenergic receptor agonist, meaning it activates the receptors responsible for breaking down stored fat to be burned. This causes your body to burn more fat, especially if you engage in high intensity exercise.
Synephrine has been shown to increase the metabolic rates of human subjects. Even though it’s effective on it’s own, the increase in metabolic rate seen with Synephrine has been shown to be significantly greater when combined with two naturally occuring molecules in citrus fruits, Naringin and Hesperidin.
At a precise dose of 50mg Synephrine, 600mg Naringin, and 100mg Hesperidin, the increase in metabolic rate noted in a clinical setting was 153 kcal, compared to 35 kcal for Synephrine alone and 99 kcal for Naringin and Synephrine alone.
Of course, if you REALLY want to burn fat fast, pairing Synephrine with other synergistic fat-burning ingredients is also a highly effective option…
The FAT-LOSS TRIFECTA Stack
The Fat-Loss Trio Stack is comprised of Rauwolscine, Higenamine, and Synephrine, all of which can induce fat-loss on their own, but which possess complimentary mechanisms by which they may synergistically enhance the fat-burning effects of each other.
You can check it out at the Momentum Nutrition Store.
The Bottom Line On Fat Loss
If you’re serious about losing fat and transforming your physique, you can start by making a few simple changes to the way you workout. If you step up the intensity of your workouts, train fasted at least some of the time, and utilize scientifically proven supplements like the ones discussed above, you WILL acheive your fat-loss goals, period.
I'm Matt, Founder of Momentum Nutrition and SuppWithThat.com. I've spent the better part of the last decade researching and experimenting in the areas of fitness, nutrition, and supplementation, and this is where I write it all down.