The Essentials

Part 5 - Fat Loss



Carnitine is responsible for transporting fatty acids from the cytosol to the mitochondria, or in layman’s terms, carrying fat to the cells engine room to get burned for energy production. An increase in muscle carnitine levels suggests and increase in fatty acid oxidation, and whilst the jury still is out on this one, there’s some pretty good evidence to suggest it should be used in any fat-loss stack. There is also some promising research linking higher muscle carnitine concentration to an increase in sparing of muscle glycogen, therefore eliciting a positive effect on endurance. Consume around 2000-3000mg of L-Carnitine prior to working out or throughout the day.


Green Tea Extract

Green tea consumption has been associated with improved health for centuries. However, over the past decade or two it’s particular effect on body fat has been a major focal point. Research has shown that grean tea consumption can have a significant effect on body weight by increasing energy expenditure and fat oxidation. This increase in basal metabolism and fat oxidation is thought to be from a number of catechins found in green tea, particularly epigallocatechin gallate (EGCG). Research also suggest that caffeine increases the effect of these catechins, with habitual caffeine intake and ethnicity being potential moderators of this effect. Look for a capsule or powder with the equivalent antioxidant content of at least 4 cups of green tea.



Central nervous stimulant that releases adrenaline by inhibiting adenosine. This increase in adrenaline usually renders an increased feeling of alertness and a rise of fatty acid levels in the blood. Both of these bodily responses to caffeine may increase fat burning by using more fat for energy and enhancing caloric output. Just be sure not to overdose. Excessive caffeine consumption can bump up your cortisol levels and cause adrenal fatigue, a sure fire way to halt any potential fat loss.


Greens Powder

These nutrient dense powders usually contain a range of superfoods including but not limited to spirulina, chlorella, barley grass and wheat grass. They are extremely nourishing and for this reason are crucial to any weight-loss stack. Your appetite is driven by your need for nutrients. If you nourish your body, you curb your appetite, which makes sticking to your dietary plan a whole lot easier. More importantly though, it also assists in convincing your body it’s getting fed. If your body senses nutrient intake is low it will halt energy expenditure and reduce your basal metabolic rate. You can keep your metabolism firing by feeding your body high quality foods. Greens powders fall directly under this umbrella.