Build Your Own Fat Burner

How to stack your own ingredients to maximize fat loss

Written By Jim Stoppani, PhD

Updated April 9, 2020

Summer is right around the corner and with that comes the all too common question that I get, "What's a good fat burner?"

To that question I explain that a solid training and nutrition plan are first and foremost. But yes, certain supplements can certainly help with your fat loss efforts. Supplements can work through a number of mechanisms to help your body burn more fat. To really maximize their effectiveness you want to combine ingredients that enhance fat burning through different processes and therefore work synergistically in the body to really speed up fat loss.

In this article, I will break down the most effective fat-burning ingredients by their major mode of action.

It is true that many of these ingredients work through a number of mechanisms. However, I will focus on the one mechanism that has been confirmed with numerous studies to support this action.

Most people don't want to do the work of adding all the right ingredients at the right doses together themselves and instead look to commercial fat-burner products.

The problem with this method, is few if any fat burners on the market, provide the proper doses of the right ingredients. In fact, 99% of the fat burners sold today use a proprietary blend so you can't even determine what the doses are. And you know my message about proprietary blends. It simply means that the company doesn't want you to know how little of each ingredient is in the product. The last thing you want to do is base a fat burner on how it "feels". Supplement companies have done the same thing with fat burners that they have done with preworkouts. They have taken out the real ingredients and just focused on adding more stimulants so you "feel" it. Feeling it does not mean that it's enhancing fat burning. It just feels like it is. But since none of the important ingredients are in there at the right doses, it's not actually doing much but getting you high. If you want to get high, buy some recreational drugs, not a fat burner. That's why I created Shred JYM. It's the only non-proprietary, properly dosed fat burner on the market. So now you have the option of building your own, or using Shred JYM.

While this article can help you build your own fat burner it can also help you better understand why I included the ingredients and the doses used in Shred JYM.

Fat Releasers

The body fat that you hold under your skin is stored in fat cells or adipocytes. To lose body fat, your goal is to make these fat cells as small as possible. To do that you basically need to empty the fat cells of most of the fat that they hold. There are several ingredients that work by increasing the amount of fat released from your fat cells.

CaffeineÂ – When you think of caffeine, you like think of the buzz you get. Most women think of that stimulant effect ramping up calorie burning. While caffeine does do that, the main benefit it offers for fat loss is freeing up fat from the fat cells. Caffeine actually binds to receptors on your fat cells. Normally adenosine binds to these receptors, and when it does it puts a halt on fat release from the adipocytes. With caffeine sitting on the receptors, adenosine can't attach and fat release is maximized. This is particularly effective when taking caffeine before workouts, as several studies have confirmed.

Take: 200-400 mg of caffeine two to three times per day, with one of those doses 30-60 minutes before workouts on training days. If you take a preworkout with caffeine in it like Pre JYM you can skip the caffeine before workouts as you are already getting it in your preworkout. If you take both Shred JYM and Pre JYM, you can take Shred JYM a few hours before or after the workout and Pre JYM 15-45 minutes before the workout. For a detailed article on how to use both Shred JYM and Pre JYM click on the link below:

https://www.jimstoppani.com/home/articles/how-to-use-shred-jym?preview

YohimbeÂ – If you still think yohimbe is just a sex aid supplement, it's time to put that in the past. The extract from the bark of this West African tree, Pausinystalia yohimbe, contains the active compound yohimbine, which is now known primarily for it's fat-burning effects. It aids fat loss by specifically increasing the amount of fat that gets released from your fat cells, much like caffeine does, but via a different mechanism. That means taking both together can have additive effects on fat release. Research shows that when taken before exercise, yohimbine may more than double the amount of fat released from fat cells.

Take: Use enough yohimbe extract to provide 5-20 mg of yohimbine per dose and take two to three times per day, with one of those doses 30-60 minutes before workouts on training days.

Note: Over the last couple of years, I have received feedback from hundreds of thousands of people on my fat loss supplement recommendations. I have received a LOT of feedback from people who are quite sensitive to Yohimbe or yohimbine. When they take it they feel light-headed, nauseous, dizzy, and uneasy. If you experience this, stop taking Yohimbe or yohimbine. The caffeine will be enough to free up fat from the fat cells. Yohimbe is also illegal in numerous countries due to some safety concerns. These are all reasons why I left Yohimbe out of my Shred JYM formula and replaced it with synephrine instead. The negatives of Yohimbe seem to outweigh the benefits of this supplement.

Synephrine -Â This herb from the plant Citrus aurantium, also known as bitter orange, stimulates receptors that increase the release of fat from fat cells, much like yohimbine. Yet it also decreases appetite and raises metabolic rate to boot. Chemically, synephrine is similar in some respects to ephedrine, but not quite as strong at boosting metabolic rate. However, on the positive side, it does not raise heart rate and blood pressure as ephedrine does.Â

Take: 10-20 mg (from a standardized Citrus aurantium extract) two to three times per day.

Note: Some safety concerns of synephrine have been erroneously raised recently. However, several studies show that it is safe and effective, either by itself or with caffeine, with no adverse effects on blood pressure or blood chemistry. This makes it a far better choice than Yohimbe. However, in some countries both synephrine and Yohimbe are illegal. If this is the case, then don't worry and skip both.

Calorie Burners

Just because supplements like caffeine and yohimbe can help to free up more fat from your fat cells doesn't necessarily mean that that fat will be burned off for good. You also need to ramp up your calorie burn, requiring your body to use that freed up fat as a fuel source.Â Â These two ingredients will boost the number of calories your body burns, forcing that fat to be burned away for good.

Green Tea ExtractÂ – Green tea extract is a real no-brainer supplement to take when considering fat burners. It offers a host of health and physique benefits, such as reduced risk of cancers, as well as enhanced joint and muscle recovery. And of course, it aids fat loss by boosting the number of calories you burn each day. The active ingredients in green tea responsible for the fat burning effect are catechins, particularly one specific one called epigallocatechin gallate (EGCG). This catechin inhibits an enzyme that normally breaks down norepinephrine, which is a neurotransmitter and a hormone related to adrenaline that speeds up processes in the body, like calorie burning.

Take: about 500 mg of green tea extract standardized for 50% EGCG two to three times per day.

Â Note: There is some concern of green tea extract and liver issues. These cases, however, are very rare. As long as you keep your dose of green tea down to around 500 mg per dose (1000-1500 mg per day), it is highly unlikely that you will have any issues. Unlike with Yohimbe, the benefits of green tea extract far outweigh the possibility of any rare incidences, as it offers a laundry list of health benefits in addition to fat burning.Â

CapsaicinÂ – This is the natural plant chemical that gives spicy peppers, like chili peppers, their heat. It also increases the amount of calories your body burns, thanks to its ability to raise epinephrine levels. One study from Japanese researchers found that consuming capsaicin with a meal raised calorie expenditure by over 30%. A study from the University of Oklahoma found that subjects who took a supplement that contained both capsaicin and caffeine burned more calories during exercise and after.

Take: look for capsaicin or Cayene pepper supplements that list Scoville thermal units or heat units (SHU) and take enough to supply as little as 40,000 to as up to 300,000 SHU. One brand of capsaicin to look for is Capsimax. The patented capsaicin is encapsulated to prevent you from feeling the burn but still getting the benefits. A good dose of Capsimax is about 50 mg and provides about 300,000 SHU. Take it 2-3 times per day. If you want to reduce the amount of food you consume at meals, take it about 30 minutes before meals.

Fat Transporter

With all that excess freed up fat floating around, sometimes an increase in calorie burn isn't enough to ensure that it all gets burned away for good. That fat has to get to the tiny machines, known as mitochondria, located in the body's cells where it will be burned up as fuel. But fat doesn't just have access to pass freely into the mitochondria at will. It must be carried in. This supplement can help to maximize the amount of fat that gets in.

CarnitineÂ – This amino-acid-like molecule is a critical component of the complex transporting system that brings fat into the mitochondria where it is finally burned away for good. Several studies confirm that supplementing with carnitine increases the amount of fat that the body burns up.

Take: 1-3 grams of carnitine in the form of L-carnitine, L-carnitine L-tartrate, or acetyl-L-carnitine, two to three times per day.

Â Note: Research shows that plain L-carniitne or L-carnitine L-tartrate should be consumed with a meal that raises insulin levels (such a s high protein and carb meal). Insulin is required for carnitine to be adequately taken up by muscle cells. Acetyl-L-carnitine, on the other hand, can be taken without meals due to its better absorption and uptake, thanks to the acetyl group attached. This also allows it to pass the blood-brain barrier and enter the brain where it provides other benefits. It also can be taken at a smaller dose. So while 2-3 grams of L-carnitine or L-carnitine L-tartrate may be an ideal dose, acetyl-L-carnitine can be taken at a 1-2 gram dose.

Fat Stopper

Fat loss is a constant battle of burning off more fat than you store. So while it's a good idea to use supplements that can free up more fat and burn it up, you should also consider using supplements that decrease the amount of fat your body stores.

Conjugated Linoleic Acid (CLA) – This is a naturally occurring group of healthy fats that are specifically omega-6 fats. Numerous research studies confirm that CLA enhances fat loss while simultaneously boosting muscle growth and strength. The main way it works is by inhibiting the enzyme lipoprotein lipase (LPL). LPL allows fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA prevents the body from storing fat and instead encourages it to burn fat.

Take: 1-3 grams of CLA with breakfast, lunch and with your last meal or shake at night.

Gene Activator

The more we learn about nutrition and nutritional supplements the more we realize the affect that nutrients have on our genes. Research has shown that these two ingredients directly influence the expression of genes involved in fat burning.

Fish OilÂ – This source of essential omega-3 fats provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats have recently been found to turn on genes the increase fat burning while turning off genes that decrease fat storage. That doesn't include the laundry list of other benefits these fats provide, such as reduce the risk of heart disease and cancer, enhanced brain function, improve mood, aid joint recovery, and even boost muscle growth. Take 2-3 grams with meals two to three times per day with meals.

Get Shredded

If you want to make it more convenient an actually cheaper than building your own, use Shred JYM. Click on the link below to read my article, "Shred JYM Saves You Money" to see just ho much you save by using Shred JYM versus building your own:

Shred JYM provide you the most critical of the ingredients covered in this article in the proper doses. Since you can't really combine the omega-3 fats and CLA fat into a fat burner product, I obviously left these out. For one, you take these healthy fats with meals, which may not be the same time that you use a fat burner. Plus, from a physical properties standpoint, you can't combine fats with the type of ingredients in a fat burner like Shred JYM. And you need these healthy fats in large gram doses. Any thermogenic fat burner that claims that they have omega-3 fats and/or CLA added to it either has miniscule amounts that would be useless or are downright lying. But since omega-3 fats and CLA offer a multitude of other benefits besides fat burning, you should be taking these every day anyway. So if you do use Shred JYM, also consider taking fish oil and CLA.Â

References:

Astrup, A, et al. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr 51: 759–767, 1990.

Engels, H.J., et al. Influence of caffeine on metabolic and cardiovascular functions during sustained light intensity cycling and at rest. Int J Sport Nutr 9: 361–370, 1999.

Koot, P and Deurenberg, P. Comparison of changes in energy expenditure and body temperatures after caffeine consumption. Ann Nutr Metab 39: 135–142, 1995.

Costill, D. L., et al. Effects of caffeine ingestion on metabolism and exercise performance. Med Sci Sports 1978; 10: 155-158.

Powers S. K., and Dodd, S. Caffeine and endurance performance. Sports Med 1985; 2: 165-174.

Flinn, S., et al. Caffeine ingestion prior to incremental cycling to exhaustion in recreational cyclists. Int J Sports Med 1990; 11: 188-193.

Donelly K., and McNaughton L. The effects of two levels of caffeine ingestion on excess postexercise oxygen consumption in untrained women. Eur J Appl Physiol 1992; 65: 459-463.

Galitzky, J., et al. Alpha 2-antagonist compounds and lipid mobilization: evidence for a lipid mobilizing effect of oral yohimbine in healthy male volunteers. Eur J Clin Invest 1988; 18: 587-594.

Berlan, M., et al. Plasma catecholamine levels and lipid mobilization induced by yohimbine in obese and non-obese women. Int J Obes 1991; 15: 305-315.

Ostojic, S. Yohimbine: effects on body composition and exercise performance in elite soccer players. Institute of Sports Medicine, Sports academy, Deligradska 27/II, Belgrade 11000, Serbia & Montenegro.

Stohs, S. J., et al. Effects of p-synephrine alone and in combination with selected bioflavonoids on resting metabolism, blood pressure, heart rate and self-reported mood changes. Int J Med Sci. 8(4):295-301, 2011.

Stohs, S. J., et al. A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. Int J Med Sci. 9(7):527-38, 2012.

Kaats, G.R. et al. A 60day double-blind, placebo controlled safety study involving Citrus aurantium (bitter orange) extract. Food and Chemical Toxicology 55:358-362, 2013.

Farney, T. M. Hemodynamic and hematologic profile of healthy adults ingesting dietary supplements containing 1,3-dimethylamylamine and caffeine. Nutrition and Metabolic Insights 5:1-12, 2012.

Whitehead, P. N. Impact of a dietary supplement containing 1,3-dimethylamylamine on blood pressure and bloodborne markers of health: A 10-week intervention study. Nutrition and Metabolic Insights 5:33-39, 2012.

Belza, A. and Jessen, A. B. Bioactive food stimulants of sympathetic activity: effect on 24-h energy expenditure and fat oxidation European Journal of Clinical Nutrition (2005) 59, 733–741.

Lim, K., et al. Dietary red pepper ingestion increases carbohydrate oxidation at rest and during exercise in runners. Med Sci Sports Exerc 29: 355–361, 1997.

Yoshioka, M, et al. Effects of red-pepper diet on the energy metabolism in men. J Nutr Sci Vitaminol (Tokyo) 41: 647–656, 1995.

Ludy, M. J., et al. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses. 2012 Feb;37(2):103-21.

Ryan, E. D., et al. Cardiovascular function at rest, during low-intensity exercise, and recovery from exercise. Journal of Strength and Conditioning Research 00(0): 1-11, 2009.

Muller, D. M., et al. Effects of oral L-carnitine supplementation on in vivo long-chain fatty acid oxidation in healthy adults. Metabolism. 2002 Nov;51(11):1389-91.

Wutzke, K. D. and Lorenz, H. The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects. Metabolism. 2004 Aug;53(8):1002-6.

Maeda, H., et al. "Seaweed carotenoid, fucoxanthin, as a multi-functional nutrient." Asia Pac J Clin Nutr. 2008;17 Suppl 1:196-9.

Abidov, M., et al. The effects of Xanthigen in the weight management of obese premenopausal women with non-alcoholic fatty liver disease and normal liver fat. Diabetes Obes Metab. 2010 Jan;12(1):72-81.

Related Articles

Foundations

Training

Nutrition

Supplementation

Health