Do Fat Burner Supplements Actually Work?

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 tobe honest so it’s really hard to even talk about a subject like fat loss orfat burners without immediately just turning people off so what I want to doin this video is I want to break down how fat burners actually work and ifthey even do work and if they do work by what means do they actually work upon soyou’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 afat burner or just maybe just using somecoffee is best for you hey you are tunedin to the Internet’s leading performance and nutrition fat loss channel all kindsof 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 calmso you can check out the latest and greatest performance apparel that I’m Always wearing in every single one of myvideos 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 isin general is just whenever we consume something it’s the process of taking that food absorbing it utilizing its cellular activity that is our metabolism in a nutshell so whenever we eat we doby default trigger some kind of caloric need that caloric need of course is your 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 people used to think that if you are 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 useof calories generates Heatnow thermogenesis is just one of the three ways that your body legitimately burns fat now we can talk about allkinds of different ways that your bodyburns fat fromlike a smaller scale or differentspectrum like fasting and differentkinds of cardio and stuff like that butthey’re all different means to an endwhen it comes down to stimulating one ofthese three things so we’re talkingabout thermogenesis okay the productionof heat we’re talking about our basalmetabolic rate or resting metabolic ratejust our calories that we naturally burnat rest and then of course we’re talkingabout physical activity but evenphysical activity we’re generating Heatokay so these are the three pinnaclesthat we really need to be payingattention to always when it comes to fatloss and even choosing a fat burner soour metabolism in general is greatlydictated by the amount of lean body massthat we have now lean body mass iseverything in your body that is tissuethat is not fat so organs muscle thingslike that okay so not usually talkingbones here but when we’re talking aboutthe amount of lean body mass on a personthat determines what their metabolism islike now what’s interesting is thatstudies have shown that when you look atit at a per kilogram basis if peoplehave the same amount of lean body masstheir metabolism is usually the same soour metabolism as far as lean body massgoes is pretty similar between you and Ior me and them or whatever basicallymeaning that if we all had the sameamount of body fat it would be a loteasier for us to determine what ouroverall caloric needs are and ourmetabolism example being this if youhave two 200-pound people one 200-poundperson has 30 percent body fat and theother 200-pound person has five percentbody fat the 200-pound person with fivepercent body fat is going to have ahigher resting metabolic rate simply putputting this in perspective the reasonthat that is is because the muscletissue is metabolically active whichmeans it demands calories and when youdemand those calories you generate heatit was not just this calories incalories out equation it’s all about theheat that’s generated okay so if youneed more calories you create more heatplain and simple so you run a little bithotter you burn a little bit more fat sowhen we look at fat burners how doesthis actually work you see because mostfabrics out there market themselves asthermogenics so the interesting thing isis that it doesn’t seem likethermogenics can actually directlyincrease your core body temperature yousee it all comes down to the betaadrenergic receptors and our overcatecholamine response basically ouradrenaline and our norepinephrine yousee catecholamines other things likeadrenaline and epinephrine okay when wehave beta adrenergic activity the needfor these catecholamines the need foradrenalin and epinephrine increases nowwhat happens if you get nervous whathappens if you get scared or whathappens if you get really excited yourheart rate starts to increase well guesswhatyour caloric need increases simplybecause you have more movement you havemore metabolic demand whether you needmore glucose whether you need more fator whether you need more protein yourbody is drawing it in at that point intime and that is causing a thermiceffect so when we look at most fatburners we look at some of the maingeneral ingredients that are in thereunless it’s some crazy scientific weirdstuff that I’m not even aware ofgenerally caffeine is the biggest thingokay now what caffeine is gonna do isit’s gonna stimulate what are calledbeta 2 and beta 3 adrenergic receptorstherefore calling out more adrenalineand more epinephrine that’s exactlyagain why your body temperature goes upand why your heart rate increasestherefore your body temperature goes uppretty simple with caffeine it’s a greatthermogenic it’s nothing super crazy Imean most of us get it with our coffeeor our tea okay the next thing is goingto be EGCG you see this in a lot of fatburners to it one of the most commonthings and it works because what it doesis it spares the existing catecholaminesso that they actually don’t get reuptakeand so they actually get utilized alittle bit better so it spares theeffect of them so basically it enhancesthe life of them okay then you havethings like carnitine this is wherethings get interesting because carnitineis in a lot of fabrice and we’ve beentold that carnitine allows more fat toget into the cell let me break this downreally quick ok when you have stored fatyou have triglycerides ok triglyceridesare three fatty acids bound to aglycerol molecule what happens is I’llexplain this in another video is thetriglycerides are broken down intoindividual free fatty acids these freefatty acids then go to the cell and theyneed to get put into the mitochondriawhere they can actually go through theentire cycle that they need to createenergy so carnitine is required for thatfree fatty acid that’s been released toget into the mitochondria withoutcarnitine it can’t bein the only time that carnitine wouldever help you is if you were deficientin itwe have enough carnitine so if you havecarnitine flowing around that processcan occur if you’re deficient incarnitine then sure that’s going to helpit speed up so the point here isgenerally carnitine doesn’t do a lot butto play devil’s advocate here if youhave an increase in fat that is beingmobilized okay because you’re workingout or because you took some caffeine orbecause for some reason yourthermogenesis or something that’sgenerating heat is elevated you’re gonnahave more fats going into thebloodstream being broken down which isgoing to increase the demand forl-carnitinewhich therefore you could argue that atsome point in time during that periodyou are going to be deficient inl-carnitine so having some extra ofcarnitine floating around certainlycouldn’t hurt okay so that’s the theorythere whether that is true is reallyhard to come to a conclusive conclusivedecision on another one that’sinteresting is capsaicin okay capsaicinis really cool it’s coming from likecayenne pepper and stuff like that sosome studies show that it can increaseyour core body temperature but morerecent science is showing the way thatit increases your core body temperatureis by guess what stimulating betaadrenergic receptors catecholaminesadrenaline epinephrineit’s all coming back to that it’s allcoming back to the simple thing of justquickly increasing energy so that thedemand for glucose the demand for fatand demand for ultimately protein goingthrough gluconeogenesis is reallyincreased okay so let’s take a look at astudyokay that’s thought this is prettyinteresting because a pretty unbiasedlook it was published in the journal theInternational Society of sportsnutrition took a look at 10 resistancetrained males so 10 people that had adecent amount of lean body mass roughlyabout the same and what it did is it hadthem do two separate workouts one workedout they just went ahead and did theworkout as usual then the next workoutthey waited 24 hours and half the grouptook a placebo supplement and half thegroup took a general fat loss supplementlike a general fat burner that includedcaffeine and included ginseng andincluded green tea extract and anincluded carnitine so it was prettybasic kind of what you’d see in atypical fat loss supplement so it wasreally interestingas they wanted to measure their restingmetabolic rate they wanted to measuretheir heart rate and their bloodpressure so what they did is after theconsumption of the supplement or theplacebo they took measurements at sixtyminutes a hundred and twenty minutes andone hundred and eighty minutes post tofind out where their rmr was where theirheart rate was and where their bloodpressure was well the results wereactually pretty illuminating they foundthat in the group that took the fat losssupplement after sixty minutes theyfound that the resting metabolic ratehad increased 7.8 percent versus 3.3percent in the placebo group then at onehundred twenty minutes they found thatit increased 6.9 percent versus 3.1percent in the placebo group then afterone hundred and eighty minutes theyfound that it increased nine point onepercent versus two point one percent sowhat we’re finding here is that yesactually when a fat burner was takenpre-workout there was more fat loss thatultimately occurred probably because theresting metabolic rate increased nowthere are some bits of subjectivenessthat could happen here like does someoneactually have more lean body mass doesyou know lots of little variables herebut generally it is determined that byincreasing your catecholamines throughstimulation of the beta adrenergicreceptors you actually do burn more fatas a result of thermogenesis that occursas a downline process from thephosphorylation of cyclic adenosinemonophosphate and that whole processwhat that means is indirectly they dohelp you burn fat but you have to beworking out you have to have a stimulusand activity you can’t just pop fatburners and burn fat you need to getmoving so that the fats actuallymobilize but the question remains canyou do this with just coffeeyou see when you look at thesesupplements by and large caffeine iswhat’s really doing the trick so myopinion is a little bit biased I likecoffee so you probably could take a fatburner and have an increase in youroverall results but quite frankly itusually isn’t worth it unless there’ssome really unique technology that’sinvolved you know sometimes there’s coolthings like micellar liposomal deliveryand things like that that make things alittle bit better but most fat burnersyou’re just not going to be in asituation where you’re gonna get allthat much benefit unless you’re workingout really really hard so hopefully thisclears some things up make some sense ofit if you have ideas for future videosor you want to know more about othersupplements and other common things justput them down in the comment sectionbelow and I’ll try to answerin my weekly Q&A; video see you guys soon