You've heard the phrase two heads are better than one? The same logic applies to many things: socks, hundred-dollar bills and Beyoncé Knowles, to name a few. It also holds true for supplements in many cases. Where one supplement can help burn fat, taking it along with one or more others can really ramp up the effects. With that in mind, the following nine combinations might provide that extra edge you're looking for.
1. THE CHEAPSKATE COMBO: CAFFEINE AND GREEN TEA EXTRACT
There are a lot of effective fat-burners on the market today, but for some people, such as college students and others on a tight budget, the sticker price alone can be more than they normally spend on food. But fat-loss supplements don't have to be expensive to be effective. Caffeine and green tea extract are added to almost every fat-burner on the market today because they work well. If you purchase them alone without the bells and whistles, however, you'll find a potent fat-burner combo that costs you only pennies a day.
One of the major ways caffeine boosts fat loss is through its ability to bind to fat cells and enhance the removal of fat from them while inhibiting the storage of more fat. Caffeine also works to increase fat-burning during rest and exercise.
Green tea extract contains compounds known as catechins. One of them, called epigallocatechin gallate (EGCG), is responsible for the majority of green tea's fat-burning effects. EGCG has the ability to inhibit an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat-burning. By stopping the breakdown of norepinephrine, you can keep metabolism and fat-burning elevated for longer, especially when caffeine is used to free up fat from fat cells. Research studies confirm that green tea extract can significantly boost fat loss.
Combine them like this: Go with 200—400 mg of caffeine anhydrous (5—10 cents) with 500—1,000 mg of green tea extract standardized for EGCG (15—30 cents) in the morning and an hour before workouts. On rest days, take a second dose in the afternoon. Total daily cost is about 40—80 cents.