Nutrition Strategies for Ripped Abs

A 6-pack is the hallmark of having a ripped body. No fitness or figure competitor would be caught without one. Try these 10 strategies and soon you'll want bathing suit season to be a year-round event.

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10 Nutrition Strategies For Ripped Abs

A 6-pack is the hallmark of having a ripped body. No fitness or figure competitor would be caught without one. However, for those of us who didn't win the genetic lotto when it comes to flat abs, achieving a 6-pack isn't as simple as doing ab exercises and watching what you eat.

Instead, you need to hunker down and tweak your diet to perfection. Try these 10 strategies and soon you'll want bathing suit season to be a year-round event.

. Whey Less 

Whey helps build muscle tissue, that's old news. But, did you know that its rich leucine content also means it stimulates fatty acid oxidation (leucine also upregulates muscle protein synthesis while decreasing muscle protein breakdown). A 2006 study showed that adding 60 grams of whey protein/day, in comparison to 60 grams of soy protein or 60 grams ofcarbohydrate, led to significant decreases in body fat and weight after 6 months.

Whey protein has also been shown to increase satiety. Increase satiety and theoretically you should eat less later! You'll be less hungry at least. Whether or not you eat is up to you.

2. Bone Up On Dairy 

Aside from the obvious bone-building and blood pressure lowering benefits of dairy, researchers at the University of Tennessee stumbled on a potential connection between calcium and weight several years ago. Dairy companies became giddy about this research and started putting "weight management" claims on yogurt products and in milk commercials.

While some subsequent studies showed that calcium may help with weight management, others revealed that consuming calcium had no effect on weight.

Clinical trial data may be mixed in part due to the study length or the fact that supplemental calcium, versus dairy products, was used in the some of the studies. Why does the source matter? Because dairy products also contain vitamin D.

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Some Studies Showed That Calcium
May Help With Weight Management.

One 24-week weight loss study in obese adults showed that body weightloss was 26% greater in the high calcium group (1,200-1,300 mg calcium/day through diet and supplementation) but an astounding 70% greater in the high dairy group (1,200-1,300 mg calcium/day obtained solely through dairy foods).

Fat loss was also significant in both groups though much greater in the group obtaining calcium through dairy products, 38% and 64% respectively from each group. In this study, dairy was superior over supplemental calcium.

Vitamin D is inextricably linked to calcium because it promotes calcium absorption. In addition to the importance of vitamin D in maintaining normal blood calcium levels, lab research shows that calcium and vitamin D may work together to regulate fat metabolism in fat cells by suppressing fat synthesis and sparking fat oxidation (burning). In addition, low circulating levels of vitamin D have been linked to excess adipose (fat) tissue.

3. Eat Large Quantities Of Food 

Remember the book Eat More, Weigh Less? There was some truth to the title. For several years now, Penn State University researcher Dr. Barbara Rolls, has been studying how the volume of food in a meal affects our satiety and therefore the number of calories we ingest. A concept she has termed Volumetrics.




How does Volumetrics work? Rolls tells us that we should focus on the energy density of foods and consume foods with low energy density, those that are low in calories but fill us up based on their total volume. Low energy density foods include broth-based soups, non-starchy vegetables, many fruits (not dried ones though), and whipped shakes.

4. Eat Often 

This should be a no brainer but some people literally have to set their Blackberry to beep when it is time to eat. When we eat we burn calories (thermogenic effect of eating) and we end up less hungry later. Skip meals and you are setting the stage to overeat at your next meal. So, do what it takes to remember to eat often.

5. Drink Green Tea 

Green tea extract when combined with caffeine, increases energy expenditure (calories burned). Studies have also shown that habitual green tea consumers are better able to maintain their weight.

Researchers have theorized that weight maintenance is easier due to increased thermogenesis and fat oxidation. Tea has a multitude of other benefits as well so you can't go wrong with adding tea to your diet. If you prefer, try an energy drink with green tea extract and caffeine.

6. Ban Trans 

Yes, there are foods that still contain trans fats. Even at very low levels of consumption, 1-3% of total energy intake, trans fats increase your risk for coronary heart disease.

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Trans Fats Increase Your
Risk For Coronary Heart Disease.

In addition to all of the nasty things trans fats do to increase your risk for killing your heart, trans fats are associated with increased abdominal fat deposition. So, read labels. If the product says "partially hydrogenated oil," throw it out. Your heart, gut and the rest of your body will thank you.

7. Eat Fatty Fish 

Omega 3s are tied to a healthy heart, healthy skin, decreased depression and a variety of other benefits. They also reduce adipose tissue, most especially in the abdominal area. Studies have revealed that omega 3s upregulate the expression of genes that lead to fatty acid oxidation and decrease the development of obesity.

So load up on salmon, mackerel, herring, halibut, sardines and tuna steak. If you hate fish, take fish oil supplements (enteric coated ones unless you like fish burps).

8. Be Wary Of Sugar Free Products 

How many people do you know who chew packs of sugar free gum or candies so they won't eat? Sounds like a good idea, especially the sugar free kind. The thing is, many sugar free gums and candies have sugar alcohols in them which can cause bloating and abdominal discomfort.

In large quantities, they can also cause a laxative effect in some people. Many sugar alcohols are known by their "-ol" ending: mannitol, sorbitol, xylitol, lactitol, maltitol. Mannitol is the worst offender when it comes to gas and bloating.

9. Don't Be So Sweet 

It should be obvious by now that sweet, sugary foods like a Cinnabon aren't exactly going to get you to look like a cover model. However, if you still crave sweet foods, you may want to take a look at your intake of artificial sweeteners. You know, the stuff in the blue, yellow and pink packets (I'm waiting for them to come out with something in a pleasant green packet).

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Sugary Foods Aren't Going To
Help You Get That Six-Pack.

Most sweeteners contain few, if any calories, and they won't spike yourinsulin the way sugar does. But, they may increase your desire for sweet foods. Let's face it, you get used to eating sweet stuff and you may crave sweeter stuff. And, there is no convincing evidence that adding these to our diet has helped us take the weight off or maintain our weight.

10. Quit Boozing 

If you are going to drink alcohol, at least drink wine and get a fewantioxidants. But seriously, cut the alcohol.

Do you know anyone who has ripped abs and still drinks on a regular basis (and yes, weekly counts as regularly!)? No, you don't, unless they are agenetic freak of nature. And, if you were a genetic freak of nature with naturally rock-hard abs, you probably wouldn't be reading this article.

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Cut The Alcohol.

6 Dietary steps to a summer Six-Pack

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The winter months are almost upon us and it is time to shed the winter coat and show off that summer six pack like a diva parading her new poodle. Unfortunately, following countless of hour's spent on abdominal excises you find that you are still holding enough insulation to live through another winter with Alaskan penguins.

If you are not a slouch when it comes to aerobic exercise and a Spartan warrior in terms of abdominal obliterating, I can guarantee that your diet is spelt out by a dyslexic once interpreted.

Step 1:
Differentiate Healthy Eating & Healthy "Fat Loss" Eating. 

A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy "fat loss" eating. Agreed, manyantioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment.

 
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A Specific Type Of Diet Is Required
For A Fat Burning Environment.

Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods. For obvious reasons if these calories aren't utilized through physical movement you can bet your bottom dollar that the insulation covering those asphyxiated abs will get even thicker than Joe Weider's wallet.

Step 2:
Keep Clear Of Anything That Ends With "ose". 

"An apple a day keeps the dentist/doctor away" are words that have been echoed for years by health conscious parents trying to educate children that fruit is good for our bodies.

This bears true for the most part but the fructose found in fruits is an insulinspiking ingredients which bear the similar consequences of eating table sugar - you can get fat. Sucrose (table sugar), Lactose (sugar found in milk) and fructose (sugar found in fruit) are all adversary's that should be eradicated from the fat loss battle field to be victorious of soldier worthy six packs.

All foods contaminated with these sugars are shuttled into the blood stream at such a rate that they excessively spill over into the fat stores waiting to be burnt if by its master. If you are such an individual that already has enough fat deposits to mask your hard earned muscle, then why add more ammunition against your cause.

Step 3:
Eat Heartily Whilst Accumulating Less Calories. 

A pizza and coke can add up to the whole daily requirement of calories in one sitting, now if you tried to splurge on the equal amount of calories by eating chicken and salad you may feel as sick as a bulimic sufferer after consuming a double Big Mac meal, therefore with these kind of healthy food options you can eat heartedly my friends.

 
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Eat Heartily.

Every time the body is stressed with the burden of digesting food the core temperature raises mimicking a thermogenic effect. Much like a kettle element heating up, this requires energy or in our case - calories.

In essence, every time we eat we are burning fat so it makes sense for us to eat small, low calorie foods at frequent intervals to provide an environment where the body can burn fat much more efficiently.

Less Calories In + More Calories Burned = Fat Loss

Step 4:
Eat Right For Your Type. 

Various foods can affect the body differently for various blood types so I recommend eating right for you type. Some foods can prove as beneficial, neutral or high on the avoid list so I would suggest purchasing the book "eat right for you type" and incorporate some of the beneficial and neutral foods whilst eradicating the "avoid" nutrients.

I have trained many clients that are almost in contest condition for a bodybuilding show only they are covered in thin layer of fat and/or water and as soon as I exchanged chicken for fish - e.g. b blood type, the striations that were there all along started to reveal themselves. Try this for several weeks and you may be surprised on your positive mental and physicaltransformation.

Relationships Between Blood Types:

Blood Type	Can Donate Blood To	Can Receive Blood From
A	A, AB	A, O
B	B, AB	B, O
AB	AB	AB, O
O	A, B, AB, O	O

Step 5:
Eat Fat To Lose Fat. 

The speed in which the body digests food can result in an insulin spike and an overload of calories to be transported into fat. The correct fats have a role that can prove very beneficial to the dieter if consumed in the right amount at the right time and for this purpose I recommend Flaxseed oil.

Flaxseed oil taken with carbohydrates can slow down the digestion of these calories entering the blood stream thus minimizing the risk of fat inducing insulin spikes. One teaspoon is recommended for an individual that is under 20% body fat whilst ½ spoon is advised for people who are over this amount.

This can be added to meals as a dressing or can be added to your favorite protein shakes. When purchasing Flaxseed oil, be sure to choose one that requires refrigeration and is packaged in a dark bottle to prevent light damage.

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Step 6:
Glycemic Index. 

The Glycemic Index is the chart that measures the rate a calorie is released into the body. This should also be adhered to in order to minimize the possibility of an unwanted insulin spike. Carbohydrates are the nutrients that should be chosen carefully from the Index chart below in order to fully benefit from the foods that can assist you with your weight loss potential.

Desirable Foods	Moderately Desirable	Less Desirable Foods
Breads: Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat Cereals: Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise) Pasta, Grains and Starchy Vegetables: Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables. Milk Products: Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener) Meats: Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese	Breads: 100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker Cereals: Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety) Pasta, Grains and Starchy Vegetables: Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets. Milk Products: 2% milk, cheese, Regular plain yogurt Fruit: Banana, Kiwi, Mango, papaya, orange juice. Meats: Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.	Breads: White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh Cereals: Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli. Pasta, Grains and Starchy Vegetables: Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips. Milk Products: Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream. Fruit: Pineapple, raisins, watermelon, fruit juices sweetened with sugar. Meats: Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut

Why You Need Fat Burners

We've established that there are supplements that will help obtain optimal results; it's time to look at why you should be taking them. Here are four great examples of how fat burners can help a well planned exercise and diet plan!

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So, you've made the decision that it's time to get your diet and workouts in gear and get on the spring fat loss bandwagon. Beach season is right around the corner and at the moment, you're currently sporting around a little more excess body fat than you're comfortable with.

Once this decision has been made, you'll likely fall into one of three different camps of fat-loss players.

• Camp #1: These are the people who are going to be looking for the fastest, easiest, and hopefully least painful method to get to the end of the course. Fad diets, supplements promising magical effects, juice fasts; you name it, they want it - anything to get that fat loss moving without them having to do a lot of work.
• Camp #2: The second group of individuals will be those who believe the only way to do it is through blood, sweat, and tears. They'll slave away on the cardio equipment, pound the weights in the gym, live off nothing more than raw veggies and solid protein. These are those who believe it has to hurt for it to be effective - or something to that degree. They feel very firmly that any "easy way" is likely not the best way.
• Camp #3: Finally, the last set of gym-goers are those who are a cross between group one and two, with an added bit of intelligence thrown in.

While they know they are in store for some hard work and dietary restrictions ahead of them, they also realize that there are some products out on the market that will help to speed their results and make the whole process slightly easier.

They understand that using these supplements doesn't mean the fat will come off on its' own - this is up to them to do, just that the supplements will work with them throughout the process.

Hopefully, you're part of group three. If not, I wish you the best. You're likely either going to be hiding under a T-shirt this coming summer or else may just burnout in a few weeks when that box of cookies screaming at you finally becomes too much to bear.

Now that we've established that there are some supplements that will in fact make your life better and help you obtain optimal results, it's time to look at just why you should be taking them, in particular for this discussion, the fat burner products that you so often find available in today's supplement industry.

View Fat Loss Products Sorted By Top Seller Here.

4 Reasons Fat-Burners Are Useful

1. Hunger

The first thing you need to understand about fat burners is that they are not all just out to help your body "burn fat" - well they are, they just get there through different mechanisms. Thermogenics, are the variation of fat burners most commonly thought of and these actually do work to help speed the metabolism, hence, helping you directly burn off more fat.

Others, however, work indirectly. Do you have hunger that just will not stop while you're on a diet? Maybe this hunger is so strong that it's not even junk you crave, it's just food. Period. End of story - you'd be happy to have a few extra carrots at this point.

If this is your scenario, a fat burner will work well for you because it will usually serve to blunt your appetite. With your stomach now sitting quiet, it should be much easier to get through the day.

2. Energy Levels

It only makes that when you are on a hypocaloric diet, which is an absolute must if you hope to lose body fat, your energy levels are going to suffer. After all, you are consuming less fuel energy, which then translates to less muscular energy.

Fat burners have various ingredients in them, caffeine being one of them, that will serve to help increase your energy levels again without supplying your body with calories.

More energy means you'll have better workouts, and better, more intense workouts mean you stand a higher chance of keeping that muscle tissue that took so long for you to build on your frame.

3. Improved Concentration Levels

Some individuals, after using a fat burner for a few days, find that it actually helps to improve their concentration levels as well. While this isn't directly related to your ability to burn fat, as you already likely know, when you're constantly thinking about your diet, training, as well as trying to not think about foods you shouldn't, it can be hard to focus on much else.

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Fat Burners Help To Improve Concentration Levels.

Taking a fat burner may help keep your concentration levels steadier, so you can maintain focus at work or any other mentally stimulating tasks you need to complete.

4. Improves Overall Health Status

Finally, another reason you should consider using some variations of fat burners is that some contain ingredients that can help provide side health benefits.

For example, many of the fat burner stacks out there contain yohimbe - which while working towards decreasing body fat, will also increase blood flow to the extremities and appendages.

As another example, another common ingredient in fat burners is green tea extract. As you've likely heard, this has numerous benefits such as acting as an antioxidant in the body.

Using Thermogenics as Fat Burners

Thermogenics are also commonly referred to as Fat-Burners or E/C/A Stacks (The letters stand for Ephedrine, Caffeine, and Aspirin, although Aspirin is rarely used today).

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By: Ben Black

Q: I'm a bodybuilder who really wants that shredded physique. After my mass building phase, I have about 15 pounds of fat to lose. I have a really slow metabolism. Will the use of thermogenics give me the cuts and striations that I've always wanted? I'm on a limited budget, so I don't want to waste my money. Are fat burners worth it?

Sincerely,

Steve S.

A: The subject of fat burners is a complex matter, and the success of your endeavors depends a lot on how you use these powerful compounds in conjunction with your training program and diet. Fat Burners can help you attain that shredded physique, but they can also leave you frustrated and broke. Americans spend millions on diet products every year, yet half of them remain dangerously overweight. Think about it, if it was that easy to shed fat like in those six-page ad specials starring IFBB Pro Lee Priest; don't you think the rest of America would start looking like Shawn Ray or Laura Mak? Will fat burners work for you? Keep reading!

What's a Thermogenic and How Does it Work?

Thermogenics are also commonly referred to as Fat-Burners or E/C/A Stacks (The letters stand for Ephedrine, Caffeine, and Aspirin, although Aspirin is rarely used today). These substances are designed to help promote lipolysis in the body (the breaking down of body fat to be used as energy). They also stimulate the body's Central Nervous System, which is why you may feel mentally alert or the "jitters" after popping one of these babies.

Most of the Fat-Burners available on the market today contain roughly the same ingredients. There may be one or two variations in each recipe but they all serve the same purpose - to help shed stubborn body fat. The most popular brands are MD6 by Biotest, Ripped Fuel Extreme by Twinlab, Xenadrine NRG by Cytodyne, and Hydroxycut by MuscleTech. There are reviews on some of these products on this website, so I will not discuss the individual ingredients. I will instead try to clear up some common misconceptions and provide some useful guidelines for using thermogenics.

Key Point: Fat-Burners speed up the body's metabolism, which burns stored fat for energy.

The Beauty of Advertising

"Joe Buff went from a 42-inch waist at 265 pounds to a ripped 28-inch midsection and a shredded 220!!!" How often do you see ads like these in muscle magazines? Sounds too good to be true right? I love the way advertising makes fat loss seem so simple. "Just take this and you'll have a six-pack in no time!" The truth is that many of the top pros featured are contracted by supplement companies to promote their products. When you look at their "Before" pictures, many of them are simply in their off-season mode. Even their poses can be incredibly deceptive. Simply slouch your shoulders, stick out your gut and presto… you're a fat slob! As for the so-called "amazing transformation" in the "After" pictures, these pros are merely close to contest shape - shredded and vascular…so of course they look good!

For those of you that don't know, "Off-season" in bodybuilding terms simply means a period of time where bodybuilders take a break from competition and dieting in order to let their bodies recover. During this period of time it is common for them to put on an additional 10 - 20 pounds of fat. You can still see their muscularity under a layer of fat. These pros are experts at manipulating their diet and training regiment to lose huge amounts of fat FAST, and if anything, the fat burners only played a limited role in their fat loss. You must also be aware that the top pros often have access to anabolic steroids and certain thyroid-stimulators, which allow them to preserve their muscle mass while dropping fat quickly. However, their use is illegal without a prescription in the United States. Can you still get cut without using these banned substances? The answer is YES, but "naturally" the process is much harder.

Key Point: Advertising can be misleading. Thermogenics can help you shed fat, but you must be willing to train and diet hard.

Are You a Walking Fat-Burner?

Before you cry yourself to sleep in anguish, there are still other factors to consider. The key to fat loss success doesn't just revolve around which fat-burner you choose to use. Genetics, diet and training are in every way just as important when it comes to banishing that last ounce of fat from your waist. Everybody generally falls under 3 categories of body types, and most are a mixture of 2 types.

Ectomorphs are characterized by their long, thin body structures. They are commonly known as hard-gainers because of their difficulty in adding significant amounts of muscle mass. However, the fat-loss gods smile upon them with favor, and bestow to them the enviable gift of high metabolisms. Their bodies are very efficient at burning calories and they stay lean all year round. If you've ever wondered why your skinny little brother can inhale six-cheeseburgers without gaining a pound, now you know why. A perfect example of an ectomorph bodybuilder is the legendary Frank Zane. For those of you that fall into this category, thermogenics may help, but are not necessary to reach a low percentage of body fat.

Mesomorphs are gifted with wide shoulders and narrow waists. They add muscle mass easily and their bodies have that nice V-Taper. Their metabolisms are slower than that of their ectomorph counterparts, but with extra cardio and careful dieting, they can slash the fat off relatively easy come contest time. Most top pro bodybuilders, such as Nasser El Sonbaty and Gunter Schlierkamp, fall into this category of body types. If you consider yourself a mesomorph, thermogenics could make the fat loss process a little easier.

Endomorphs are identified by their big bones, wide waists and hips. They also have short arms and legs. Most of the top powerlifters in the world are Endomorphs, because their short limbs mean they only have to move the weight through a shorter range of motion. They generally add muscle easily, but their slow metabolism means they gain a significant amount of fat along with the muscle. Endomorphs need every bit of help they can get when it comes to fat-loss. They would probably benefit the most from thermogenics.

Key Point: You may be predisposed to a lean physique. If not, understand the advantages/disadvantages of your body type and plan your fat loss campaign accordingly.

Jacked up Intensity = Jacked up Fatigue!

Thermogenics are great for giving you that adrenaline surge in the gym. What's that? Five sets of bench presses superset with weighted chins? 6 sets of squats followed by 20 rep leg extensions? Bring it on! OK…OK… you may not feel that pumped, but Fat-Burners are great for increasing your mental focus and intensity, and may even take your poundage through the roof. However, what goes up must come down. The greater your output and intensity in the gym, the greater your post-workout fatigue and recovery time.

If you plan on using thermogenics while training, be sure to assess your recovery levels and get plenty of post-workout rest. NEVER forgo a good night's sleep. Caffeine and Ephedrine increase your mental alertness and may allow you to stay awake longer. That sounds wonderful right? Finish working out at 6pm, take an E/C Stack and go party all night? Truth be told, that if you deprive your body of sleep, you're hindering your body's natural recovery process. What's more, you won't be able to keep your new lifestyle going for long before your body starts producing mass amounts of cortisol (which breaks down muscle tissue) to keep it going. Deep, relaxing sleep allows for the release of Growth Hormone, which performs essential functions such as helping the in the repair of damaged muscle tissue. The average individual needs about 7-8 hours of sleep a night. Bodybuilders may need more. So if you're tired, don't fight it, take a nap!

Key Point: Fat-Burners only boost energy levels temporarily, so get plenty of rest.

Increase Water Intake

Remember…most fat-burners have a mild diuretic effect on the body. (i.e. your body tends to lose water) You should strive to increase your water intake in order to compensate (unless you're preparing for a contest). Water plays an important role in transporting nutrients to muscles and shuttling waste out of the body. 1 - 2 gallons of water a day is recommended for most bodybuilders. Also, take thermogenics with more than just 8 ounces of water. That's the bare minimum that your body needs to swallow the stuff! I suggest taking at least 20 -24 ounces. That way, your body will remain hydrated, which is even more important if you use them pre-workout.

Key Point: Drink plenty of Water!

Assess your Tolerance and Cycle Usage

For those of you new to Fat-Burners, remember to start with the minimum dosage in order to assess your body's sensitivity to these supplements. Because thermogenics are such potent compounds, excessive use may bring negative effects. Some people can take the maximum dosage, but for others such as myself, one capsule of Xenadrine twice a day is more than enough "kick". Thermogenics also increase the heart rate. So don't take them if you already have high blood pressure.

Just like your workouts, your body has the ability to adapt to the use of fat-burners. Over time, their stimulating effects will decrease because your body has gotten used to it. The solution here is not to increase your intake, but rather to cycle off for a week or two. Depending on your tolerance, I recommend adopting 3 weeks on, 1 week off, or 2 weeks on, 2 weeks off cycles.

Use Them to Your Advantage!

Supplementing with thermogenics can make your journey to shredded-ville a lot easier. Having said that, make sure your diet and training regiment are consistent with your goal of fat loss. There are many articles on this website that give helpful tips and strategies when it comes to waging war on fat. The key is to devise a plan and stick to it! Getting ripped takes time, and if you're willing to work hard, the results will follow!