3 Effortless Ways to Burn Fat and Increase Your Energy
Every year, millions of people will make a promise of finally losing that stubborn flab off of their bellies. A few weeks after that, 95 percent of them have already given up. They’ll probably buy into the latest shenanigans of Dr. Oz, or start some of those ridiculous low-fat starvation diets and fail.
3 Proven Strategies to Cut Body FatTo save you from becoming one of those desperate dieters, I will now present you three tactics I've used during weight loss whenever I cut body fat. I highly encourage you to try these out and see if you get the same results. As you drop this fat properly and get into a healthy body fat zone, your body will naturally have a ton of energy you can feel.
1. Drink Cold WaterAt the start of every morning, get yourself 1-2 liters of ice-cold water, preferably in glass jugs, and fill them with ice. Then put them into the fridge. Throughout the day, drink the ice cold water. Aim for at least eight glasses (also remember to consume plenty of salt during your day to avoid flushing it all out).
What in the world has this to do with weight loss?Answer: Your body keeps itself warm 24/7, via a process called thermogenesis, which simply means that the body converts energy (calories) into heat. Now think of what happens when you drink a glass of cold water? The body temperature goes down, and the body has to increase its thermogenesis in order to get you back to your basal body temperature.
Guess what the body requires for that? It requires energy. And what’s the measurement of energy in the human body? That’s right! Calories. Simply put, you can burn roughly 100 extra kcal by drinking 10 glasses of ice cold water per day, simply because your body has to keep itself warm, and for that to happen, it needs the extra calories.
Pro Tip: Water is also good for maintaining optimal T to cortisol ratio during exercise, so drink it!
2. Use Specific T-Boosting SupplementsAs a man, your T levels matter A LOT for your energy and fat loss. When you don’t have adequate T production, an issue known as Low T, your body suffers massively1.
MagnesiumMagnesium can benefit T levels by reducing the levels of SHBG. When SHBG is inhibited, more free-T remains bioactive in the bloodstream and is able to bind into receptor sites. This is likely the reason why magnesium supplementation and high magnesium levels in the serum are consistently linked to:
- Higher free-T levels in test-tube studies.
- Higher free-T levels in exercising men.
- HigherT levels in elderly males.
- Positively correlated with anabolic hormones in review studies.
- And deficiency – as to be expected – is linked to lowered T levels.
Forskohlii Root ExtractForskohlii root extract (Forskolin), rose to popularity after the notorious fool Dr. Oz proclaimed that it would be a “magical fat-loss miracle.”
This obviously was just hype to sell the product, and even though Forskolin works by stimulating certain enzymes necessary for fat oxidation, it isn’t exactly as effective as Oz claims. Now, although that sneaky salesman of a doctor has done his best to make forskolin look like a scam, there actually is some scientifically sound benefits for the root in terms of T optimization.
- Forskolin is well known for increasing the levels of intracellular cAMP2 (cyclic adenosine monophosphate).
- Increased cAMP is known for its stimulatory effect on T production3 and androgen receptor (AR) activation4.
- Forskolin in cell-culture studies has been linked5 to significant and consistent increases in T.
- Just 250mg of Forskolin was able to increase T levels by 33 percent when compared to placebo in overweight males.
AshwagandhaAshwagandha (withania somnifera) is primarily used in the Indian herbal medicine. Therefore one could think that its effects are not proven in science and only folklore told by the neighborhood shaman, but fear not, there actually is Western medicine clinical research behind this herb.
Just take a look at these:
- Several studies have found ashwagandha to reduce feelings of stress, as well as significantly lower the levels of the stress hormone cortisol.
- Ashwagandha has been associated with significant increases in sperm quality and T levels on infertile subjects (up to 40 percent in 90 days).
- In a non-sponsored peer-reviewed study with 57 young healthy male subjects, ashwagandha supplementation raised the average T levels from 630 ng/dL to 726 ng/dL.
BoronYou may or may not have heard about boron before. It’s a trace-mineral, not considered absolutely essential for survival, and, honestly, it's not that popular as a supplement. We believe boron deserves more attention than what it is getting now…
- In rodent studies, boron has been found to dose-dependently increase T levels.
- •Six mg of boron for two months in human subjects was associated with a nice 29 percent increase in T levels.
- Ten mg of boron for seven days in humans was able to increase free-T by 28 percent, while reducing estrogen by 39 percent and boosting DHT by 10 percent.
ZincZinc is without a doubt the most important mineral for healthy T production. Aside from being one of the 24 essential micronutrients for human survival and regulating more than 100 bodily enzymes, zinc plays a crucial role in the production of T, in its utilization by the androgen receptor sites, in DHT production, and in keeping estrogen levels low.
Here’s some research about the importance of zinc for hormonal optimization:
- Supplementation results in higher total and free T and thyroid hormones in exercising men.
- Supplementation results in higher total T, free T, and thyroid hormones T3 and T4 in sedentary subjects.
- Correcting zinc deficiency has been found to lead to rapid and significant increases in T and DHT levels.
- Animal studies have found zinc supplementation to elevate LH levels, T levels and thyroid hormones.
- One study noted that zinc deficiency led to 59 percent reduction in androgen receptors (36 percent of those being in testicles).
3. Crank Down the HeatThe average indoor heat is often set to at least ~20°C (68°F). That’s a warm and cozy temperature. However, if you want to burn 200-300 extra calories throughout the day, crank that heat down to ~15°C (59°F). This is obviously impossible in a hot country and/or during summer.
Why does the heat affect your fat burning potential?Answer: For the very same reason that drinking cold water does. Your body always keeps the basal temperature at a certain point. If it’s cold, it uses energy (calories) to maintain that temperature. By making your house colder, your body has to constantly burn more calories in order to keep you at optimal heat.
But won’t I be cold all the time then?Answer: Well, yes, for the few first days you’re going to be bit chilly, but so what? You’ll get used to it in 3-5 days and then it’s nothing.
Bonus Tip: Supplements, Namely Certain Herbs and Minerals, Can Be Super EffectiveSupplementation can give you that edge in hormonal optimization. Plus supplements are fun to use and explore their many benefits. For the goal of increasing T levels naturally, supplementation with herbs, amino acids and certain minerals can be very effective.
Once you have the most important factors taken care of, there's handful of scientifically proven supplements that can be used to manipulate hormone production.
- Forskolin: which increases cAMP and nudged T levels up by 33 in human studies.
- Mucuna Pruriens: which raises dopamine, and thus ramps up T production.
- Ashwagandha: which in one study took the average T from 630 to 726 ng/dL.
- Carnitine: which has been proven by muscle-biopsies to increase androgen receptor density.
- Or the estrogen blockers that inhibit aromatase (grape seed extract, IC3 and resveratrol). Since uncovering all of this information a few years ago, I decided to start my own company to develop the highest quality T-boost supplement ever made.
Brave the cold this morning and burn more fat. Running in the cold means you burn more calories to maintain a normal temperature.— Men's Health UK (@MensHealthUK) October 25, 2013
Citations and Sources
1. Molina-Vega M, Muñoz-Garach A, Damas-Fuentes M, Fernández-García J, Tinahones F. Secondary male hypogonadism: A prevalent but overlooked comorbidity of obesity. Asian J Androl. 2018;20(6):531-538. [PubMed]
2. Alasbahi R, Melzig M. Forskolin and derivatives as tools for studying the role of cAMP. Pharmazie. 2012;67(1):5-13. [PubMed]
3. Borisenko K, Butov I, Korotkiĭ N, Abaeva A. [Experience with a new Soviet antihistaminic drug, phencarol, in dermatology]. Vestn Dermatol Venerol. 1977;(4):72-75. [PubMed]
4. Browne E, Flasch M, Sohal G, Bhalla V. Gonadotropin receptor occupancy and stimulation of cAMP and testosterone production by purified Leydig cells: critical dependence on cell concentration. Mol Cell Endocrinol. 1990;70(1):49-63. [PubMed]