The New Year is here and the summer is just around the corner, so the goal of losing those extra pounds and of losing those numbers on the scale is really big, and it creates anxiety to get immediate results. If you already have a diet and a defined workout plan, you should consider taking a supplement that will help you maximize the results of body fat loss, increase energy and control the appetite.
However, sometimes it’s hard to find the right supplement and there are a few questions. How do fat burners work? Do they really work? How to find the best one?
How do fat burners work?
A fat burner or thermogenic is a type of supplement that speeds up the metabolism, burning body fat more easily, even if there’s no physical activity. However, it’s better to combine physical activity with a thermogenic because the results are more efficient and immediate. Thermogenics provoke an increase in body temperature and in the consumption of energy in the cells, stimulate beta-adrenergic receptors and promote the increase of the cell’s excitability. This process provokes an increase in the cell’s energy consumption. Your body will use the fats as fuel during the workout, burning more energy. It’s the number one supplement around the world.
Factors to take into consideration:
– If you don’t know how your body will react to stimulants, remember to always start with the lowest recommended dosage and increase it progressively.
– You shouldn’t take any stimulant after 18h, because its components will give you more energy, which may be harmful if you’re trying to sleep, unless you’re working out at night. Still, you should take the last serving during the afternoon. Being able to sleep for more than 8h is crucial if you want to reach your fat loss goals because, during sleep, your metabolism stays high.
– Do cycles. Your body will adapt to the effects of energy increase through the stimulations of the ingredients, which may cause them to be inefficient over time. The same happens with a low calorie diet. You should take a break so your metabolism doesn’t get slower, and when you do that, stop taking your fat burner as well. A break of about 1 – 2 weeks may cause a big difference in the supplement’s efficacy.
-They stimulate the body and increase body temperature, so they shouldn’t be taken by people with a heart condition or with arterial hypertension. If you have any questions regarding the usage of the product, visit your health care practitioner.
– You should make sure you’re also taking enough protein to keep lean muscle mass. Many thermogenics reduce the appetite, which means you’ll be decreasing calorie intake, making it hard for your body to get enough protein. You may restrict carbs and fat intake, but you shouldn’t decrease the daily amounts of protein that your body needs to function properly.
How to choose the best supplement for weight loss?
The first thing you should do is identify what you want in a fat burner. If you can’t find a supplement that combines everything you want, then you can choose a different product for each goal.
Many fat burners contain caffeine to help increase energy levels and provoke fat release. Although caffeine burns fat, its main function is to connect the fat cells’ receptors, making the ingestion of caffeine before working out more efficient.
Take 200-400 mg of caffeine between meals, 2 – 3 times per day, with one of those servings 30 – 60 minutes before working out.
Helps to increase the amount of fat released by the fat cells, like what happens with caffeine.
Take 5 – 20 mg of yohimbine per serving, two or three times per day. You should take one serving 30 – 60 minutes before working out.
Green tea extract
The green tea extract is a powerful antioxidant that stimulates fat loss, increasing the number of calories burned during the day. The active ingredients in green tea that are responsible for the fat burning effect are the catechins, mainly those known as epigallocatechin gallate (EGCG).
Take about 500-1000 mg of standardized EGCG green tea extract, two or three times per day. Take one of these servings 30 – 60 minutes before starting your daily workouts.
It’s a natural plant chemical that has the ability of increasing adrenaline levels and of increasing the amount of calories burned by the body.
A study conducted by the University of Oklahoma has concluded that individuals who take capsaicin and caffeine before working out have burned more calories, in comparison to those who haven’t. Another study conducted by Japanese investigators has found that, when taken before a meal, capsaicin burns 30% more calories.
The daily dosage of capsaicin or cayenne pepper (supplement that contains capsaicin) recommended by specialists varies between 90 – 120mg, 2 – 3 times per day (30 minutes before the meals). One of those servings should be taken 30 – 60 minutes before working out.
This molecule has characteristics similar to the aminoacids’ and is a critical component of the complex transport system that transports fat to the mitochondria, where it is completely eliminated. Several studies confirm that, taking carnitine supplements increases the amount of fat burned by the body.
Take 2 – 3g of carnitine in the form of l-carnitine, l-tartrate ou acetyl-l-carnitine, two to three times a day with meals, distributing the servings: one with the meal before your workout and another with the meal after the workout.
Conjugated Linoleic Acid (CLA)
They are a common group of “good” fats that are specifically omega-6. Several studies confirm that its usage promotes weight loss, muscle growth and strength. It inhibits the growth of the enzyme lipase (responsible for removing fat from the blood and for storing it as body fat)
Take 1–3g of CLA during breakfast, lunch and during your last meal of the day.
This source of essential omega-3 fat gives you eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies found that these omega 3 fats activate the genes and stimulate fat elimination while they deactivate the genes that reduce fat storage. Besides that, there are other benefits associated with it, such as: an improved brain function, improved humor and stimulation of muscle recovery and growth.
Take 2 – 3g two to three times a day, with meals.
Jim Stoppani, Ph.D., Stack It, Scorch It: How To Build The Perfect Fat Burner, 11th of March 2013, translation and adaptation of the original version
Shannon Clark, Your Perfect Fat Burner, 25th of April 2011, translation and adaptation of the original version
Shannon Clark, Getting The Most From Your Fat Burner: 5 Can’t-Miss Tips And Tricks, 11th of April 2011, translation and adaptation of the original version
N/d, Build your own fat burning supplement, n/d, translation and adaptation of the original version