Complete guide and most effective reviews

You're heard of fat burners, the famous pills that make your body fat melt like ice on a hot summer day, right?

Sorry to crack your dream, but even the best fat burners are not magic. These are just supplements or supplements. This means that although they are designed with ingredients that can give you an extra boost to help you burn fat, they can not replace a solid diet and a good exercise program.

But as part of a comprehensive and healthy plan to lose weight, lose weight, fat burners can certainly play a role. Use our complete guide to help you figure out what a fat burner can and cannot do for you, and give you the tools to make your fat burner as efficient as possible!

In this article on protein powder, we will look together:

1 How does a fat burner work?
Do fat burners work?
Are fat burners safe?
What does the best fat burner contain?
How do I know if my fat burner is working?

And find all ours food supplements post here.

1 How does a fat burner work?

Think of the fat burner as a telescopic view of a shotgun, except you're trying to chase away the fat cells (it's better).

In this metaphor, your diet is the gun, and exercise is the ammunition. Fat burners can help you aim a little better and target fat more effectively. But without the heavy artillery in your diet and a few bullets in the rifle chamber, a telescopic view is only good for looking at things from a distance, not for delivering results at home!

So what is a fat burner?

As explained in the journal Obesity Reviews, the term "fat burner" is used to describe the "supplements" (also called supplements) that are meant to:

  • Acute increase in fat metabolism or energy consumption
  • Prevents fat absorption
  • Increase weight loss
  • Increase fat oxidation during exercise or somehow cause long-term adjustments that promote fat metabolism. "

However, there is a wide range of features and especially in pill form it can mean a lot! So let's dig a little deeper.

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How does a fat burner work?

Some key ingredients used in fat burners are designed to stimulate hormonal reactions in the body to start. break down fat and use it as an energy source.

Caffeine is the main ingredient in most fat burners. It helps you lose weight by increasing your metabolism and helping your body use fat for fuel. It also helps provide energy for exercise and other calorie-burning activities. In the body, Caffeine increases the breakdown of fatty acids found 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 create energy.

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One thing a fat burner will not do is fix a broken diet. If you eat to lose healthy weight, Professor Krissy Kendall explains "a thermogenic fat burner can help you in other tasks: increase energy, help curb appetite, which encourages the use of fat for energy and even increase metabolism and core temperature, what is called thermogenesis, allows you to burn more calories throughout the day.

2 Do fat burners work?

Yes fat burners work … as long as you have reasonable expectations of what a fat burner means.

Some people think that if they use a fat burner, they should be able to dissolve huge amounts of fat every week. That will not happen! But this is how you can help a fat burner do its job.

Set reasonable expectations:

Although the rate of fat loss can be increased with supplements, you will not lose 10 pounds in a week just because you take a thermogenic supplement. Sorry!

Remember this number: a safe fat loss averages 0.5 to 1.5 pounds per week for healthy individuals. You can push this rate up to 2 pounds per week in rare cases, but it is not viable. Eventually, your body will plateau, and the loss of weight, fat, will decrease.

If you lose weight too fast, whether you take a fat burner or not, you risk losing a lot of lean muscle. Unless you want to look like a shapeless hanger and feel as healthy and athletic as anyone else, you should rethink your weight loss plan.

Define your slankemål from week to week and from month to month and not from day to day. When you reach goals over time, you stay more motivated and get good results from your program. Of course, some weeks you may not see any results, that is to be expected. But with the help of a fat burner, the fat loss will be on track in the long run.

Your fat burning cycle:

Even the best thermogenic fat burner will not give results forever … sorry!

Professor Kendall explains: "Many people use thermogenics because they can help them reach their weight loss goals in less time. They can also increase energy levels in the gym. However, chronic consumption can increase your tolerance. Addiction has less effects. I encourage people to use People take a fat burner for 4 to 6 weeks. Once your body is used to it, you will no longer experience the same increase in fat oxidation as in metabolic rate. By stopping using your fat burner every now and then, you make sure that it will always help you lose weight. belly fat. "

The only problem she said is that since caffeine is considered a drug, you may experience withdrawal effects when you stop taking it.

The withdrawal effects are the worst days or two, and they last for about seven days. But most will say that after just over a week, the body begins to adapt to life without it, says Kendall, who recommends not using your fat burner for a few weeks and then trying it again, ideally at a lower dose than you take before quitting.

Start with a low dose:

Fat burners are designed specifically to give you the right doses of different ingredients to promote fat loss. But that does not mean that the more ingredients you take, the more results you will get. The supplement manufacturers specify the dosage so that you can measure the dose that works best for you.

It is always best to start with the lowest dose indicated on the pack and stay in that dose for at least 2 weeks. After that, you can decide if you want to increase the dose as much as possible, if it is indicated on the package. If the product indicates that only one dose should be taken, do not exceed it.

Make muscle a priority:

It is common to take a thermogen, take the nearest cardio machine and do the union minimum. But your body deserves better than this little approach!

In addition to your nutrition and supplements, you should follow a comprehensive exercise program that optimizes fat loss while minimizing muscle loss. When sustainable weight loss is the goal, muscle is your friend:

  • It burns calories
  • It gives the body its shapes
  • It keeps you active
  • It makes you feel good when you exercise

3 Are fat burners safe?

As long as you take a reasonable approach to your overall diet and monitor your intake of stimulants, fat burners can be a sure way to increase your results. Here are the biggest rules you need to keep in mind.

Do not enjoy yourself forever:

To be clear, no, you do not have to go on a diet to lose weight. As Paul Salter, a nutritionist, explains, a concise schedule is the best way to get results.

He says: "If you are seriously considering losing weight, consider dieting for 10-14 weeks. This will give you enough time to adjust your diet to your diet preferences and activity level. If you cheat on your plan from time to time, get back to it and move on. "

After your diet and after you have stopped the fat burner, it is important to increase the calories to a level that is higher than what is called maintenance, where your calories and calorie consumption are about the same. A popular way to do this is called a reverse regime, where you gradually and systematically increase the number of calories.

Do not cut the calories too much:

In the targeted diet phase, it is important to maintain a small calorie deficit, which means consuming fewer calories than you burn. But do not think that less is always better! It is a common myth about fat loss, especially in women, that extreme calorie deficit is a good way to get the most out of a fat burner.

Professor Susan Hewlings says: "Many diets reduce calories considerably, at least at first, and work. But not forever. Beyond a certain point, Calorie restriction does not predictably lead to weight loss, and if so, it is in a way that is not healthy and that will definitely not be pleasant or lasting. "

Remember that the ultimate goal is to feel good and be healthy, not just look thin! A good goal to consider is to consume as many calories as possible while losing weight.

Be careful with stimulants:

If you can not start the day without a cup of coffee and drink 3-4 during the day, remember to choose a stimulating fat burner. Most fat burners contain caffeine, av yohimbine or other stimulants, unless they specify that they do not contain stimulants.

Even if you absolutely like the energy-giving benefits of such a caffeine intake, if you mix fat burners with several cups of coffee or other caffeinated beverage, there is an upper limit to the effectiveness of stimulants … it's different for everyone.

As nutritionist Alan Flanagan explains, "Reducing the quality of rest, as excessive stimulation can certainly do, can directly lead to more fat gain."

In addition, most people who regularly take fat burners can tell you at least one personal story where they took more stimulants than expected and found themselves sweating, nervous and a little aggressive.

So before you start using your fat burner, make sure you do it well comparison of fat burner before you buy and look at your preferences.

4 What does the best fat burner contain?

There are two main types of fat burners:

  1. Those that contain stimulants
  2. Those that do not contain stimulants

Most (but not all) thermogenic fat burners contain stimulants, including caffeine. Caffeinated fat burners are suitable for people who find it difficult to gather the energy needed for a strenuous workout or a long cardio session.

Professor Robert Wildman explains: "Caffeine (among other things) helps burn fat and helps athletes train longer in the gym or in their sport."

Caffeine is also a powerful appetite suppressant for those who discover that their voracious desires inhibit the results. So yes, there is a very good reason why it is such a popular ingredient in fat burning supplements!

As effective as it is, however, it is far from the only ingredient in popular fat burners. And it becomes even more effective when combined with others.

But to be clear, it's not because a fat burner has more ingredients than it is good for! Especially if you are new to the fat burning industry, it is recommended to focus on a few important ingredients like these:

Green tea :

It is proven green tea extracts and green tea activate the body's thermogenic fat burning activity. A scientific study published in the American Journal of Clinical Nutrition found that men who incorporated the active ingredient into green tea (catechins) significantly reduced:

  • Their total fat area
  • Waist their size
  • Their thickness on skin folds
  • Their subcutaneous fat surface

Taking this ingredient with caffeine has been shown to make it even more effective.

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This amino acid without stimulant is the secret weapon of athletes who have been searching for the body for decades.

Taken once or twice a day with food, L-carnitine can also help your body convert stored fat into energy, making you slimmer and more defined. To do this, it breaks down fatty acids so that the body can use them as fuel. Scientific studies have also shown that in the context of studies it is possible to recover after a workout, reduce muscle damage and even reduce muscle pain caused by exercise.

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Theconjugated linoleic acid, or CLA, is a natural fatty acid, similar to a fatty acid omega 6. Although CLA is a fat, scientific studies show that consumption of 1.4 to 3.0 grams per day can generally cause fat loss.

It can also help you maintain your muscles during periods of weight loss. Remember that muscle is your ally for long-term success!

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This ingredient, made from the bark of the yohimbe tree, is a popular stimulant in fat burners.

In a well-known scientific study, it was shown that fat loss was significantly better than that obtained with a placebo in well-trained football players. However, it is absolutely necessary to further develop and yohimbine is not for everyone! If you are anxious or very sensitive to stimulants, you need to be careful about yohimbine.

Some people find that this makes them very nervous or anxious.

Garcinia cambogia:

As nutritionist Jonny Boxden explains: “This acidic, decaffeinated fruit extract has become very popular in recent years. As long as you take it properly, it can provide powerful benefits in terms of appetite control".

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5 How do I know if my fat burner is working?

Once you have found the best fat burner for YOUR GOALS, give it a go 2 to 3 weeks before you start evaluating your progress or results.

But after this time, follow your progress to see how your goals take shape! Whether you are taking pictures of progress, measuring body parts, measurements of body fat or just track your weight on a scale, you will not know if a product will help you get results if you do not know the starting point!

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That being said, despite what you may think, weighing yourself more often does not automatically lead to better weight loss results, as Paul Salter explains: “Your weight is just part of the story, not all of the story, so do not focus too much on it. What you feel, your appearance and the progress of your training are also of utmost importance!"

Remember that some people respond better to certain ingredients in fat burners. What works best for one person may not work as well for another. After several weeks, if you find that you do not see the expected results, consider using another product.

Monitor your progress over time, stick to nutrition and exercise, and occasionally use fat burners to get the remaining 5% of the results and see if you can surprise yourself with what you have achieved!

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