You've heard of fat burners, those pills that melt fat like ice on a hot summer's day, right? I'm sorry you're bursting your bladder, but even the best fat burners are not magic. They are only supplements. That is, though they are designed with ingredients that can really give you an extra boost to burn fat, they can not replace a solid diet and exercise plan.
But as part of a full, healthy plan to lose weight, fat burners can definitely play a role. Use this guide to determine what a fat burner can and can not do for you, and to provide you with the tools to make your impact as effective as possible!
Fat Burner Basics
What Do Fat Burners Do?
Think of fat burners as a riflescope on a hunting rifle, you are just trying to hunt fat cells.
In this metaphor, your diet is the weapon, and exercise is the ammo. Fat burners can help you aim better and target fat more efficiently. But without the heavy artillery of your diet and some bullets in the chamber, a viewing window is just good for looking at things from a distance ̵
What is a fat burner? As explained in the Obesity Reviews journal, the term "fat burner" is used to describe dietary supplements that are said to increase fat metabolism or energy consumption acutely, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adjustments, promote fat metabolism.  However, this is a broad spectrum of functions, and especially in pill form, that can mean a lot! Let's dig a little deeper.
How Fat Burners Work? Some of the key ingredients of fat burners are hormonal reactions stimulating the body and starting to break down fat and fat Use as fuel source.
The main component of most fat burners is caffeine, which helps to lose weight by increasing the metabolism and helping the body to use fat as a fuel. Providing energy for exercise and other calorie burning activities In the body, caffeine increases the breakdown of fatty acids in adipose tissue – also called belly fat – when the fatty acids are broken down, they enter the bloodstream and can be burned by our body to produce energy.
What a fat burner can not do, however, is a broken diet Eat for healthy fat loss, as Krissy Kendall, Ph.D., explains in the comprehensive How to Losing Guide, a thermogenic fat burner can help with the other things: increase energy and remedy appetite, promote fat for energy, and even boost The metabolism and the core temperature – so-called "thermogenesis" – burns more calories during the day.
Do fat burners work?
Yes, you do … as long as you have reasonable expectations as to what a Fatburner understands by "working".
Some people believe that if they use a fat burner, they should be able to cut off large amounts of fat each week. Will not happen! But here are some ways that you can help a fat burner at work.
Set Sensible Expectations: While your fat loss rate can be increased by supplements, you will not drop 10 pounds in a week, simply because you use a thermogenic supplement. Please Excuse
Remember this number: A safe rate of fat loss is 1 to 3 pounds per week for average, healthy individuals. In rare cases, this can be increased to as much as 4 pounds a week, but this is not sustainable. Eventually your body will reach a plateau and fat loss will slow down.
If you lose weight too fast on a fat burner or not, you may lose a lot of muscle. If you do not want to look like a shapeless hanger and want to feel healthy and athletic, think about losing weight.
Set your weight-loss goals week by week and month by month, not day by day. As you achieve incremental goals over time, you will stay more motivated and see great results from your program. Sure, in a few weeks you might not see any results – that's to be expected. But with the help of a fat burner your fat loss stays on track for a longer term.
Drive Your Fat Burner: Even the best thermogenic fat burner will not deliver results forever. Excuse me!
"Many people use thermogenesis because they can help you lose weight in less time, they can also raise the energy level in the gym, but chronic use can increase tolerance," explains Krissy Kendall, Ph Article "What supplements should I ride a bicycle?"
"I encourage people to ride their fatburners by bicycle," explains Kendall. "People are usually on a fat burner for 4-6 weeks, once your body gets used to it, you will not see the same fat oxidation or metabolic rate anymore." "If you stop using your fat burner now and then make sure it's yours still helps to lose belly fat. "
The only problem she says is that since caffeine is considered a drug, withdrawal effects can occur if you stop taking it.
"Withdrawal The episodes are the worst for 1-2 days without, and they persist for about seven days," says Kendall. "But most people will say after about a week that their bodies live without it [19659002Kendallrecommendskeepingawayfromyourfatburnerforafewweeksandthenreturningtoit-ideallywithalowerdosethanbefore
Start with a Low Dose: Fatburners are specifically formulated to give you the right dosage of various ingredients to aid fat loss. However, that does not mean that the more ingredients you take, the more results you will see. Supplements manufacturers specify the dosing guidelines and instructions to help you determine which dose is best for you.
It is always best to start with the lowest dose on the pack and stay at that dose for at least two weeks. You can then decide if you want to increase the dose to the top of the spectrum when it appears on the packaging. If the product lists only one portion size, do not go beyond that.
Make Muscle a Priority: It's a common practice to simply take a thermogenesis, jump to the next cardio device, and dream of being smaller. But your body deserves more than this approach !
In addition to your diet and supplements, you should complete a comprehensive exercise program that maximizes fat loss while minimizing muscle loss. If sustainable weight loss is the goal, muscle is your friend! It burns calories, gives your body shape and allows you to stay active and comfortable.
The most popular weight loss programs in Bodybuilding.com All Access share a common thread: they bring you to sweat, as well as to sweat a healthy overall body composition and muscle building. If you want to stay slim in the long run, you need to do more than just "cut!"
The 5 Most Popular Bodybuidling.com Weight-Loss Programs
Are Fat Burners Safe?
As long as you have a sensible approach to your overall diet and keep track of your stimulant intake, fat burning can be a sure way to increase your results. Here are the most important rules to keep in mind.
Do not Forever Diet: To be clear, no, you do not have to be on a diet for the rest of your life to lose weight. As explained by registered nutritionist Paul Salter in the article "Your No-BS Guide to Effective Weight Loss," a short timeframe is the best way to get results.
"If you want to lose weight seriously, plan a diet for 10-14 weeks," writes Salter. "This will give you enough time to tune your diet to your specific dietary habits and level of activity, and if you occasionally cheat on your plan, just go back and keep going."
After the Diet and Once When You Get Rid of Your Fat Burner, it's important that you bring your calories up or about what's known as "maintenance", where your calories and calorie burns are about the same. A popular method of doing this is the so-called "reverse diet," which gradually and systematically increases calories. Registered dietician Katie Coles explains in her article "The Ultimate Guide to Reverse Dieting."
Your Calories Are Not Too Low: During your targeted diet phase, it's important that you are on a light diet. Calorie deficit – that means you consume fewer calories than you burn. But do not think that less is always better! It is a common myth of fat loss, especially among women, that an extreme calorie deficit is a good way to get more out of a fat burner.
"Many diets significantly lower calorie values at least first and they get results, but not forever," explains Susan Hewlings, RD, in Bodybuilding.com's Foundations of Fitness Nutrition -Course. "At a certain point, limiting calories unpredictably leads to weight loss – and if it does, then it's in a way that is not healthy and in no way feels comfortable or sustained."
Remember, the ultimate goal is to feel good and be healthy and not just slim! A good goal is to eat as many calories as possible and still lose weight.
Be careful with stimulants: If you can not start your day without a cup of coffee and you drink another 3-4 during the day, be sure to select a fat burner. Most fat burners contain caffeine, yohimbine or other stimulants, unless they are expressly referred to as stimulants.
While you will definitely love the energetic benefits you get from such a high intake of caffeine, when you mix it with fat cups with several cups of coffee or another caffeinated beverage, there is an upper limit on the effectiveness of stimulants – and that is for everyone different.
As nutritionist Alan Flanagan explains in the article "Why less sleep equals more body," fat can directly affect the quality of your rest – which excessive stimulants can definitely do.
Even most people who have taken fat burners all the time can say this at least one story about a time when they had a single dose more than they had expected, and at the end sweaty and was nervous and felt somehow uncomfortable.
So before you start with your fat burner, you should definitely shop around a bit and find the one that best suits your needs and preferences. Read the reviews of the most popular fat burners, and do not just jump on the first one you see.
What's in the best fat burners?
There are two main types of fat burners: those containing stimulants and those that are free of stimulants.
Most (but not all) thermogenic fat burners contain stimulants that normally contain caffeine. Caffeinated fat burners are good for people who find it hard to summon up the energy for an intense workout or a long cardio session.
[Caffeine] helps with fat burning and helps athletes work longer hours in the gym and exercise in sports, "explains Robert Wildman, RD, in the article" Boost Your Workout with Coffeine. "
Caffeine is also A strong appetite suppressant for those who find that their cravings are in the way of their own desires Results Yes, there is a very good reason that it is such a popular ingredient in fat-burning supplements!
As effective as caffeine is, it's not the only ingredient in popular fat burners, and it gets even more effective when combined with some others.
But to be honest, just because a fat burner has more ingredients does not make it any better! Especially if you are unfamiliar with fat burners, you should focus on a few essential ingredients like this.
Green Tea: It has been shown that Ext Green tea and green tea rashes activate the body's thermogenic fat burning activity. A study published in the American Journal of Clinical Nutrition found that men taking the active ingredient in green tea (catechins) significantly reduced their total fat area, waist circumference, skinfold strength, and subcutaneous fat area.  As the exercise physiologist Nick Coker explains in the article, "Your expert guide to green tea," it has been shown that taking this ingredient with caffeine is even more effective.
L-Carnitine: This stimulant-free amino acid has been the secret weapon of physicists for decades. Once taken once or twice a day, it can help your body convert stored body fat into energy, making you leaner and more defined. This is done by breaking up fatty acids so the body can use them as fuel. As Jim Stoppani, Ph.D., explains in "Your Expert Guide to L-Carnitine," studies have also shown that it helps post-workout recovery, reduces muscle damage, and even reduces muscle soreness caused by exercise.
CLA: Conjugated linoleic acid (CLA) is a naturally occurring fatty acid similar to an omega-6 fatty acid. Although CLA is a fat, studies show that consuming 1.4 to 3.0 grams per day in total can lead to fat loss. [3,4] It can also help you maintain your muscles during periods of weight loss, as the kinesiologist Ciaran Fairman explains in the article "Your Expert Guide to CLA." Remember, muscle is your ally for long-term success!
Yohimbine: This ingredient, made from the bark of the yohimbe tree, is a popular stimulant in fat burners. One well-known study has shown that it leads to significantly better fat loss results for well-trained football players than placebo.  However, more research is definitely needed, and Yohimbin is not for everyone! If you are prone to anxiety or are very sensitive to stimulants, use caution with yohimbine. Some people find it very nervous or anxious.
Garcinia Cambogia: As the nutritionist Jonny Bowden, Ph.D., explains in the article "Fat Loss Hope or Hype: The Truth About Garcinia Cambogia" This caffeine-free sour fruit extract has been very popular in recent years become popular. As long as you take it properly, he explains, it can provide strong appetite control benefits.
How do I know if my fat burner is working?
If you've found the best fat burner for your goals, give it 2-3 weeks before you start work before you start assessing the progress or results.
After this time, be sure to follow your progress to see how your goals evolve! Whether you're tracking progress photos, body measurements, body fat measurements or just your weight on a scale, you do not know if a product will help you see results if you do not know your starting point.  Despite what you might think, more frequent weighing does not automatically lead to better weight loss results, as Paul Salter said in the article, "How often should I weigh myself?" Your weight is just part of the story – not the whole story – so you do not focus too much on it. How you feel, how you look and how your training develops is also crucial!
Keep in mind that certain people are more responsive to certain ingredients in fat burners, so what works best for one person may not work best for another. If, after a few weeks, you discover that you are not seeing the expected results, you should consider another product.
Keep an eye on your progress over time, stick to your diet and exercise, and use fat Burn occasionally for the last 5 percent of the results, and see if you can surprise yourself with what you've achieved!
- Jeukendrup, AE & Randell, R. (2011). Fatburners: dietary supplements that increase fat metabolism. Obesity Reviews, 12 (10), 841-851.
- T. Nagao, Y. Komine, S. Soga, S. Meguro, T. Hase, T. Hase, Tanaka, Y. & Tokimitsu, I. (2005). Intake of a catechin-rich tea leads to a reduction in body fat and malondialdehyde-modified LDL in men -. American Journal of Clinical Nutrition, 81 (1), 122-129.
- V. Mougios, A. Matsakas, A. Petridou, S. Ring, S. Sagredos, Melissopoulou, A., & Nikolaidis, M. (2001). Effect of conjugated linoleic acid supplementation on human serum lipids and body fat. Journal of Nutritional Biochemistry, 12 (10), 585-594.
- H., Stakkestad, JA, Fagertun, H., Thom, E., Wadstein, J., & Gudmundsen, O. (2000). Conjugated linoleic acid reduces body fat mass in overweight and obese people. The Journal of Nutrition, 130 (12), 2943-2948.
- Yohimbine: the effects on body composition and training performance in football players. Ostojic, S.M. (2006). Yohimbine: the effects on body composition and training performance in football players. Research in Sports Medicine, 14 (4), 289-299.