Best Supplements to Get Ripped in 4 Weeks | Scientifically Proven

Taking supplements can be a safe and effective way to get ripped. With so much dangerous advice floating around the web, I decided to research and compile a list of the safest and most powerful weight-loss supplements. All ingredients have been thoroughly examined and researched. Every one of these companies claims they produce the best supplements to get you ripped, but the majority are flat out lying. Here is the honest truth.

In a rush? Here are our top 5 picks!

Top Rated!
VINTAGE BURN Fat Burner
Burn-XT Thermogenic Fat Burner
Evlution Nutrition Trans4orm
Nutratech Atrafen Pro-3 in 1 Stimulant Free Fat Burner
LEAN PM Night Time Fat Burner, Sleep Aid Supplement, & Appetite Suppressant
Vintage Burn Fat Burner - The First Muscle-Preserving Fat Burner Thermogenic...
Burn-XT Thermogenic Fat Burner - Weight Loss Supplement, Appetite Suppressant, &...
Evlution Nutrition Trans4orm Thermogenic Energizing Fat Burner Supplement,...
Nutratech Atrafen Pro-3 in 1 Stimulant Free Fat Burner Diet Pill Blend Provides...
LEAN PM Night Time Fat Burner, Sleep Aid Supplement, & Appetite Suppressant for...
$49.99
$21.99
$24.99
$29.99
$29.99
Top Rated!
VINTAGE BURN Fat Burner
Vintage Burn Fat Burner - The First Muscle-Preserving Fat Burner Thermogenic...
$49.99
Burn-XT Thermogenic Fat Burner
Burn-XT Thermogenic Fat Burner - Weight Loss Supplement, Appetite Suppressant, &...
$21.99
Evlution Nutrition Trans4orm
Evlution Nutrition Trans4orm Thermogenic Energizing Fat Burner Supplement,...
$24.99
Nutratech Atrafen Pro-3 in 1 Stimulant Free Fat Burner
Nutratech Atrafen Pro-3 in 1 Stimulant Free Fat Burner Diet Pill Blend Provides...
$29.99
LEAN PM Night Time Fat Burner, Sleep Aid Supplement, & Appetite Suppressant
LEAN PM Night Time Fat Burner, Sleep Aid Supplement, & Appetite Suppressant for...
$29.99

Fat Burners

If you’re looking to get ripped relatively quickly (in about four weeks), fat burners are a great option, but you must ensure that your nutritional needs are met. This should come, first and foremost, from a well-balanced diet. If your diet is deficient, you can supplement it with protein powders, but I recommend that you focus on eating properly first. Let’s look at fat burners.

How Do Fat Burners Work?

Understanding how fat burners work will help you pick the right one. Fat burners work via three general mechanisms—appetite suppression, thermogenesis, and blocking nutrient absorption. Later, I will discuss the ingredients responsible for these effects and explain how fat burners should be used.

Appetite Suppression

The majority of fat burners work by reducing your appetite. These are great for people whose appetite never seems satisfied. Some people eat to cope with emotional stress. Others simply love eating. In any case, controlling your food intake can be difficult. Appetite suppressants work by regulating the activity of two key hormones—ghrelin and leptin. Ghrelin increases your appetite, and leptin decreases it. Other appetite suppressors regulate the release of “feel-good” neurotransmitters. In 2010, researchers found that when people are in a good mood, they are more likely to make positive food choices and resist temptations (20).

Thermogenesis

The most common mechanism utilized by fat burners is thermogenesis, the production of heat in the body. The body’s metabolism breaks down nutrients to produce ATP, the energy currency of the body. This energy maintains thousands of biological functions, such as breathing and repairing cells. Everyone requires a different number of calories to produce enough energy. This amount is known as the base metabolic rate. Thermogenic supplements increase body temperature, which raises the metabolic rate and burns more fat. The four most common thermogenic ingredients are raspberry ketones, caffeine, green coffee bean extract, and green tea extract. Supplements that contain these ingredients will absolutely get you ripped!

Blocking Nutrient Absorption

While appetite suppressants make you feel full so that you consume fewer calories, nutrient blockers block the uptake of specific nutrients so that you absorb fewer calories. They prevent the absorption of fats and carbs by inhibiting the enzymes that are responsible for their breakdown. Carb blockers are unhealthy and can prevent your body from absorbing key nutrients; they may promote overeating, and the evidence supporting their effectiveness is not clear. For these reasons, carb blockers are avoided in this article.

Let’s look at some of the best supplements for getting shredded.


5 Best Supplements for Lean Muscle


1. VINTAGE BURN Fat Burner

(Category: Thermogenic, energy boosting, mood boosting)

Vintage Burn is one of the most successful fat burners on the market. It has by far attracted the most satisfied customers. Vintage Burn is made by Old Schools Labs, a California company that specializes in all-natural fitness supplements. The company claims to produce the world’s first muscle-preserving fat burner, and thousands of customers, including me, can attest to this claim. The product contains nine simple, all-natural fat-burning ingredients—raspberry ketones, chrysin, caffeine, and six extracts (green tea leaf, Green coffee bean, olive leaf, bacopa leaf, garcinia fruit, and forskohlii root). Each ingredient is effective for weight loss and is backed by research. In fact, Vintage Burn contains five of the six fat-burning ingredients that my research suggests are the most effective fat burners (garcinia cambogia extract, caffeine, raspberry ketones, green coffee bean extract, green tea extract, and CLA). Appetite suppression is not as powerful as with the other supplements, which some may prefer.


2. Burn-XT Thermogenic Fat Burner  

(Category: Thermogenic, appetite suppressing, mood boosting)

Burn-XT is another fat burner that has attracted an outstanding number of satisfied customers. It is great for both men and women and helps burn fat by boosting metabolism and suppressing appetite. The main ingredient, acetyl-l-carnitine, has been a staple in the bodybuilding world for decades due to its ability to help burn fat and increase mood and energy. Each serving provides 700mg of acetyl-l-carnitine, 450mg of green tea extracts (thermogenic), 270 mg of caffeine (thermogenic), 50mg of cayenne pepper extract, and 5 mg of black pepper extract. All these ingredients are natural, safe, and very effective. For more information regarding each ingredient, check out the “Fat Burning Ingredients” section below.


3. Evlution Nutrition Trans4orm

(Category: Thermogenic, appetite suppressing, mood boosting)

Trans4orm is a cognition-enhancing, appetite-suppressing, metabolism-boosting, fat-burning powerhouse. This supplement can get you ripped in as little as four weeks. On top of being an effective fat burner, it will boost your mental focus and provide a stream of natural, clean energy. What I appreciate most about this brand is its transparency—it contains zero proprietary ingredients, making it easy to see exactly what you’re getting. It contains many promising fat-burning ingredients, such as L-carnitine, choline, and L-tyrosine. It includes natural extracts, such as coleus, yohimbe, black pepper, and huperzia serrata. With intermediate fasting, this product works even better since fasting greatly enhances the efficiency of yohimbe (23). More information regarding each ingredient can be found below.


4. Nutratech Atrafen Pro-3 in 1 Stimulant Free Fat Burner

Atrafen is a stimulant-free fat burner with three functions—fat loss support, gastrointestinal/probiotic support, and full-body detoxification. It provides adequate appetite suppression to assist weight loss, a well formulated probiotic blend to support digestive health, and a full-body detox to kick-start your weight-loss journey. The appetite suppression blend comprises raspberry ketones, African mango extract, cayenne pepper, citrus pectin, and fennel seed extract—all of which are safe and effective for fat loss! This is a great supplement for those looking to lose weight and improve overall health. It is also great for those who react badly to caffeine or other stimulants.


5. LEAN PM Night Time Fat Burner

(Category: Appetite suppressor, sleep aid)

LEAN PM is a stimulant-free fat burner and sleep aid. Without question, sleep is imperative for muscle recovery and fat loss (19, 21). If you are trying to lose weight but have difficulty falling or staying asleep, LEAN PM may be the best option for you. A combination of melatonin and 5-HTP (a byproduct of the amino acid L-tryptophan) will help you get deep sleep and wake up refreshed. The fat-burning ingredients include vitamin B6, Magnesium citrate, Epigallocatechin gallate, L-theanine, L-leucine, and black pepper fruit extract. While the list is small and seemingly incomplete, this product is one of the most successful and highly rated fat burners on the market.


Protein Powders

Protein is the foundation for building muscle. It provides the building blocks, called amino acids, used in the growth, repair, and maintenance of muscle cells. Since it is one of the three macronutrients, our bodies require a large amount of protein. A steady input of protein throughout the day is imperative for building muscle, but consuming an adequate amount of protein from food is very difficult. Even the most professional bodybuilders have trouble. Hence the use of protein shakes. Protein shakes have become so ingrained in fitness culture that it is hard to imagine ending a workout without a cold, refreshing, nutrient-dense protein shake. If you haven’t already fallen victim to this fad, I highly suggest you get on board. Here is one of the best protein powders for getting ripped:

NAKED WHEY 5LB 100% Grass Fed Whey Protein Powder

This product delivers a level of quality and care unseen in the supplement industry. The makers of Naked Whey understand that customers seeking these supplements are very health conscious—for good reason. With the rise of dangerous supplements, unethical marketing, and straight-up false labeling, one cannot help but be wary. The best way to dispel concerns is to keep the number of ingredients low and easily identifiable. Naked Whey, as suggested by the name, is simple, effective, and made from only one key ingredient—100% Grass-Fed Pure Whey Protein. All other ingredients are GMO-free, growth hormone-free, gluten-free, soy-free, and sugar-free. Each scoop contains 25 grams of protein, 2 grams of fat, 120 calories, and less than 3 grams of carbs. This is a level of perfection only achieved by Optimum and Naked.


Everything You Need to Know about Fat Burners

Do Fat Burners Work?

They do, as long as you understand what it means for a fat burner to “work.” Many people think that fat burners will melt fat away, and they will drop 10 pounds each week. If this is what you expect, I’m sorry, but it’s not going to happen. Besides, rapid weight loss is unhealthy and unsustainable. If you are losing that much weight a week, you are burning off a lot of muscle. The goal isn’t to lose weight but to lose fat. So, what is a healthy, realistic expectation? Aim to lose approximately 1–3 pounds of fat per week. Make sure to measure your success on a week-to-week basis as not all days will yield positive results. And don’t get discouraged if you have a bad week! Keep at it, and the results will come. Combining a fat-burning stimulant with a proper diet regimen and intense cardio routines is a sure-fire way to get ripped fast.


List of Fat Burning Ingredients

Fat-burning supplements get you ripped via the three mechanisms described above. Let’s look at the key ingredients responsible for these effects.

Note: This section is being revised and will be updated periodically. Any information you see is accurate and up-to-date.

African Mango Extract:

Bacopa leaf extract: 

Black Pepper Extract:

Caffeine:

Cayenne Pepper Extract: 

Choline: Supplementation with choline has been proven to rapidly reduce body fat with no side effects (13). Interestingly, combining this with L-carnitine seems to have a synergetic effect as together, they “shift tissue partitioning of carnitine that favors fat mobilization, incomplete oxidation of fatty acids, and disposal of their carbons in urine as acylcarnitines in humans” (14).

Chrysin:

Citrus Pectin:

CLA (Conjugated Linoleic Acid): CLA is a fatty acid found in meat and dairy products. It is marketed as a weight-loss supplement that can specifically target adipose tissue. Supplementing 3–6 grams a day for 4–12 weeks has been shown to promote weight loss in moderately overweight adults (5).  This, however, does not apply to healthy athletes. There is also some evidence that CLA has “anticancer” properties (6, 7). CLA isn’t a great weight-loss agent on its own but can be effective when combined with other ingredients.

Coleus extract: 

Epigallocatechin gallata:

Fennel Seed Extract:

Garcinia Fruit Extract:

Green coffee bean extract:

Green Tea Leaf Extract: Isolated from the Camellia Sinesis plant, it has been shown to improve mental alertness and mood and can be used for weight management (123).

Huperzia Serrata Extract:

L-Carnitine: L-carnitine is an amino-acid derivative that plays a critical role in energy production. It has been shown to improve brain function (8, 12), burn fat (11), build muscle (9), and improve strength (10). This is one of most promising fat-burning agents and has been a staple in the fitness industry for decades.

L-Tyrosine: L-tyrosine is an amino acid (the building blocks of protein) that is produced by the body and found in meats, fish, and dairy products. It is a precursor to important neurotransmitters such as epinephrine, norepinephrine, and dopamine. So, it is reasonable to assume that supplementation with L-tyrosine can improve mood and cognition. Studies support this, showing that it can alleviate stress (15) and improve memory (16) and wakefulness (17). Few studies link L-tyrosine, on its own, to weight loss, but studies have shown that stacking it with substances such as caffeine and capsaicin will promote thermogenesis (18). Like most fat-burning supplements, it is most effective when stacked; it is effective for improving cognition and mood.  

Magnesium Citrate:

Raspberry Ketones: 

Vitamin B12: Contrary to many claims, there is no evidence that B12 affects weight loss. That is, of course, assuming that you are not deficient in B12. If you are, it is best to consult a doctor. Thankfully, there is no risk of taking too much B12.

Vitamin B6:

Yohimbe extract: should be taken fasted.


When to Take Fat Burners

There are three options—upon waking up, before working out, and before going to bed. Fat burners are very stimulating, so they should not be taken at night unless specified (such as with LEAN PM). The best time to take a fat burner is 45 mins before breakfast, especially if it’s thermogenic. Your metabolism is very slow in the morning as it slows down during sleep. Taking a fat burner early in the morning will kick-start your metabolism, helping to burn fat throughout the day. It will also curb your appetite so you don’t overeat. Even if you work out in the afternoon, it’s still better to take a fat burner before breakfast. But if you need a little extra energy in the gym, take half a serving 30 mins before your workout.


How should you take fat burners?

Just as you would with any other pill, 30–45 mins before breakfast. The most important thing to know about a fat burner is how to cycle it. Fat burners, especially thermogenic ones, stop working after 4–6 weeks. According to Krissy Kendall, Ph.D. (22), a fat burner should always be cycled as tolerance will build up quickly. Use it every day for 4–6 weeks, take a few weeks off, then jump back on. Caffeine is a drug, so you may experience some withdrawal, but these symptoms can be alleviated with a cup of coffee or a caffeine pill.


Do You Need Fat Burners to Get Ripped?

Absolutely not, although they do make the process easier and faster. Please keep in mind that fat burners are secondary to a good diet. They are not magic pills that will turn you into a supermodel overnight. They will work amazingly well if you are putting in the work. By that I mean sticking to a solid diet plan and workout routine. Following a plan can be very draining, and the extra boost in energy from fat burners is great. They will also help you stick to your diet by suppressing your appetite and will burn off extra fat via thermogenesis. The best fat-burning supplements will not get you ripped if your diet regimen is garbage. Your diet, supplementation, and exercise must be in check to get ripped.

How Long Do Fat Burners Take to Start Working?

You will feel a fat burner working almost immediately. You will see results on the scale within the first week and visible results in the mirror after two weeks.


Is It OK to Take Fat Burners While Fasting?

Yes, taking a fat burner while fasting is a good thing! As a matter of fact, the fat burner will work better, and you will feel the effects more strongly, especially if it contains yohimbine as it more effective when you are in a fasted state (23).


Should I Take Fat Burners on Non-Workout Days?

Yes, take your fat burner both on workout days and non-workout days. Remember, it is best to take a fat burner 30-45 mins before breakfast. If you need an extra push in the gym, take half a serving before breakfast and the other half 30–60 mins before your workout.


Should I take Fat Burners on an Empty Stomach?

Yes, it is best to take a fat burner on an empty stomach.


What Is the Difference Between a Pre-Workout and a Fat Burner? 

A pre-workout is a bodybuilding supplement designed to provide an instant boost in energy, while a fat burner is a general fitness supplement designed to help you get ripped by suppressing your appetite and/or inducing thermogenesis, the build-up of heat in the body. Fat burners are very stimulating but much less than pre-workouts.


Taking a Fat Burner and a Pre-Workout Together

Taking a fat burner and pre-workout together is not recommended. Too much stimulation is dangerous and can cause cardiovascular issues, dizziness, vomiting, and a host of other complications. If you are adamant about it, you must separate the two dosages as much as possible. Take the fat burner first thing in the morning and the pre-workout late in the afternoon, 30 mins before your workout. Take the smallest pre-workout dosage you can. A fat burner is very stimulating, and not much pre workout is needed.


Why Does My Stomach Hurt After Taking Fat Burner?

Fat burners increase the rate of metabolic activity, allowing your body to process more food. This increase in rate may result in stomach pain, diarrhea, or constipation. Absorbing a high amount of caffeine is known to cause constipation, so avoid drinking too much coffee or taking stimulants with caffeine. If symptoms persist for more than two days, contact your doctor immediately. A large amount of water is lost with each bowel movement, which can result in severe dehydration.


Are There Any Other Side Effects of Fat Burners?

Fat burners are fairly safe, and most people experience no side effects. However, it’s worth mentioning the various symptoms that could be encountered. The potential side effects of taking a fat burner include increased anxiety, insomnia, high blood pressure, and dehydration, the most serious being high blood pressure—if you are predisposed to high blood pleasure, please consult your doctor before using. Stimulants found in fat burners, such as caffeine, are known to increase cortisol levels. So, if you suffer from anxiety, a fat burner may make it worse. These stimulants can also cause insomnia and interrupt sleep patterns. To avoid this, make sure to take your dosage as early in the day as possible. As already mentioned, caffeine is known to cause constipation and, furthermore, dehydration. Try to limit or avoid excess intake of coffee or stimulants.


How Long Do Fat Burners Stay in Your System? 

This depends on type of fat burner and the supplements it contains. Most of the ingredients in the list above have a half-life of between 30 mins and 6 hours. This means that the concentration of most ingredients should be halved by the end of the day and out of your system by the next.


References

  1. Dulloo, Ag, et al. “Green Tea and Thermogenesis: Interactions between Catechin-Polyphenols, Caffeine and Sympathetic Activity.” International  Journal of Obesity, vol. 24, no. 2, 2000, pp. 252–258., doi:10.1038/sj.ijo.0801101.
  2. Rains, Tia M., et al. “Antiobesity Effects of Green Tea Catechins: a Mechanistic Review.” The Journal of Nutritional Biochemistry, vol. 22, no. 1, 2011, pp. 1–7., doi:10.1016/j.jnutbio.2010.06.006.
  3. Dulloo, Ag, et al. “Green Tea and Thermogenesis: Interactions between Catechin-Polyphenols, Caffeine and Sympathetic Activity.” International Journal of Obesity, vol. 24, no. 2, 2000, pp. 252–258., doi:10.1038/sj.ijo.0801101.
  4. sdf
  5. “The Health Professional’s Guide to Dietary Supplements.” The Health Professional’s Guide to Dietary Supplements, by Shawn M. Talbott and Kerry Hughes, Lippincott Williams and Wilkins, 2007, pp. 15–16.
  6. Miraghajani, Maryam, et al. “The Effects of Conjugated Linoleic Acids on Breast Cancer: A Systematic Review.” Advanced Biomedical Research, vol. 5, no. 1, 2016, p. 115., doi:10.4103/2277-9175.185573.
  7. Miraghajani, Maryam, et al. “The Effects of Conjugated Linoleic Acids on Breast Cancer: A Systematic Review.” Advanced Biomedical Research, vol. 5, no. 1, 2016, p. 115., doi:10.4103/2277-9175.185573.
  8. Cuturic, Miroslav, et al. “Clinical Outcomes and Low-Dose Levocarnitine Supplementation in Psychiatric Inpatients With Documented Hypocarnitinemia: A Retrospective Chart Review.” Journal of Psychiatric Practice, vol. 16, no. 1, 2010, pp. 5–14., doi:10.1097/01.pra.0000367773.03636.d1.
  9. Malaguarnera, Mariano, et al. “l-Carnitine Treatment Reduces Severity of Physical and Mental Fatigue and Increases Cognitive Functions in Centenarians: a Randomized and Controlled Clinical Trial.” The American Journal of Clinical Nutrition, vol. 86, no. 6, 2007, pp. 1738–1744., doi:10.1093/ajcn/86.5.1738.
  10. Jacobs, Patrick L, et al. “Glycine Propionyl-L-Carnitine Produces Enhanced Anaerobic Work Capacity with Reduced Lactate Accumulation in Resistance Trained Males.” Journal of the International Society of Sports Nutrition, vol. 6, no. 1, 2009, doi:10.1186/1550-2783-6-9.
  11. Lieshout, Johannes J Van. “Faculty of 1000 Evaluation for Chronic Oral Ingestion of L-Carnitine and Carbohydrate Increases Muscle Carnitine Content and Alters Muscle Fuel Metabolism during Exercise in Humans.” F1000 – Post-Publication Peer Review of the Biomedical Literature, 2011, doi:10.3410/f.7755957.8088055.
  12. Malaguarnera, Michele, et al. “Acetyl l-Carnitine (ALC) Treatment in Elderly Patients with Fatigue.” Archives of Gerontology and Geriatrics, vol. 46, no. 2, 2008, pp. 181–190., doi:10.1016/j.archger.2007.03.012.
  13. Elsawy, Gehan, et al. “Effect of Choline Supplementation on Rapid Weight Loss and Biochemical Variables Among Female Taekwondo and Judo Athletes.” Journal of Human Kinetics, vol. 40, no. 1, 2014, pp. 77–82., doi:10.2478/hukin-2014-0009.
  14. Hongu, Nobuko, and Dileep S. Sachan. “Carnitine and Choline Supplementation with Exercise Alter Carnitine Profiles, Biochemical Markers of Fat Metabolism and Serum Leptin Concentration in Healthy Women.” The Journal of Nutrition, vol. 133, no. 1, 2003, pp. 84–89., doi:10.1093/jn/133.1.84.
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1863555/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1863555/
  17. Magill, R. A. et al. Effects of Tyrosine, Phentermine, Caffeined-amphetamine, and Placebo on Cognitive and Motor Performance Deficits During Sleep Deprivation. Nutritional Neuroscience 6,237–246 (2003).
  18. Sale, C, et al. “Metabolic and Physiological Effects of Ingesting Extracts of Bitter Orange, Green Tea and Guarana at Rest and during Treadmill Walking in Overweight Males.” International Journal of Obesity, vol. 30, no. 5, 2006, pp. 764–773., doi:10.1038/sj.ijo.0803209.
  19. Ness-Abramof, R. “Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.” Yearbook of Medicine, vol. 2011, 2011, pp. 551–552., doi:10.1016/s0084-3873(11)00377-4.
  20. Fedorikhin, Alexander, and Vanessa M. Patrick. “Positive Mood and Resistance to Temptation: The Interfering Influence of Elevated Arousal.” Journal of Consumer Research, vol. 37, no. 4, 2010, pp. 698–711., doi:10.1086/655665.
  21. Ness-Abramof, R. “Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.” Yearbook of Medicine, vol. 2011, 2011, pp. 551–552., doi:10.1016/s0084-3873(11)00377-4.
  22. Kendall, Krissy Kendall. “Which Supplements Should You Be Cycling?Krissy Kendall, PhD, CISSN.” Bodybuilding.com, www.bodybuilding.com/fun/which-supplements-should-you-be-cycling.html.
  23. Galitzky, J. et al. α2-Antagonist compounds and lipid mobilization: evidence for a lipid mobilizing effect of oral yohimbine in healthy male volunteers. European Journal of Clinical Investigation 18,587–594 (1988)
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