How to take fat burners correctly * How to drink capsules for girls before training

Types of fat burners

Nowadays, various sports stores and fitness centers offer numerous types of fat burners, which differ from each other in their compositions and mechanisms of action.

Thermogenic

Thermogenic burning drugs (thermogenics) act by increasing heat production in the body and, as a rule, activate the activity of the nervous system, suppress appetite and significantly accelerate metabolic processes. Statistics show that this is the most popular type of fat burner among athletic people.

According to Nutrition Business Journal estimates, approximately $20 million is spent annually on thermogenics in America, while the number of obese people in this country is constantly increasing.

Lipotropic

Lipotropic substances , or lipotropics, are also very often used in fat-burning supplement formulations and sports nutrition products. Such drugs can accelerate metabolic processes in the body, thereby breaking down subcutaneous fat. But, studying in detail the material available on the Internet on lipotropic fat burners, we can conclude that these substances are almost useless for humans, therefore, for their positive effect on the body, the main condition during use should be good physical activity and a low-calorie diet.

Blockers

Everyone knows that consuming large amounts of carbohydrates and fatty foods leads to problems with excess weight, while a large percentage of the population dreams of losing weight and not making any effort to do so. Therefore, many people choose carbohydrate blockers or, in other words, blockers that interfere with the production of the enzyme that breaks down starch (amylase) and suppress the action of other enzymes produced by the body.

Such drugs are more likely to be useful sometimes before a large banquet, where a person can eat a lot of heavy food, and if you start taking them indiscriminately, you can develop problems such as diarrhea, increased flatulence and heaviness in the stomach.

Constant use of blockers can also be very dangerous. The human body can quickly get used to the changes that the drug brings about, and if carbohydrate blockers are discontinued after prolonged use, this will quickly double the weight.

Taking additional supplements

Fat burners in sports nutrition require additional supplements. After all, when following a diet against the background of active training, the body’s supply of vitamins and minerals is depleted, so their systematic replenishment is required. In addition, to prevent the breakdown of muscle proteins in conditions of carbohydrate deficiency, it is necessary to regularly take proteins, BCAAs and other amino acids.

Since it is prohibited to use pre-workout complexes when consuming fat burners due to the risk of an overdose of central nervous system stimulants, it is advisable to take some of their important components before training, for example, arginine to enhance pumping, creatine to increase strength endurance.

How much weight can you lose?

Many people immediately wonder how much weight they can lose by taking fat burners, and how quickly this will happen. If you really look at the situation, it becomes clear that there will be no immediate effect, and if you force-feed yourself large doses of drugs and put a sharp and heavy load on the body, the body’s defenses will be activated, which will slow down all processes by accumulating fat and damaging muscles. A positive effect should occur if the correct dosage is observed, so by the end of the course you can lose from 2 to 4 kg of fat tissue and maintain muscle mass.

How to make a fat burner at home

At home, you can prepare delicious and effective fat-burning special drinks. A few simple and inexpensive recipes:

Ginger tea: peel the ginger root, you can simply rinse it well, cut into pieces and boil for 5 minutes. in 1 liter of water. Leave for 5-10 minutes.
Red cocktail: mix 0.5 cups of cranberries with half a chopped tomato. Add 1 tsp to the resulting mass. honey (an excellent substitute for sugar), beat with a blender.
Citrus cocktail. 5 oranges, 1 lemon, 1 grapefruit. Squeeze juice from all fruits, dilute to 2 liters with boiled water. Drink throughout the day.
Add a pinch of spices to a glass of kefir: cinnamon, ginger, red pepper.

In addition, try celery smoothie and Sassi water: the sonorous name hides simple water with the addition of cucumber, mint, ginger and lemon.

How to take it correctly

Proper use of fat-burning sports products and compliance with some important rules are of great importance.

When

In order to achieve the maximum effect from selected sports nutrition and training, it is necessary to determine exactly when to drink fat burners - at what time of day. This completely depends on the drug chosen and its effect. For example, thermogenics should be taken exclusively in the morning or before exercise, since they contain substances that invigorate the nervous system: guarana, caffeine, green tea extract, etc. Lipotropics can be taken both in the morning and in the evening, without fear for your health. sleep, and blockers are used only 2 times a day 10-15 minutes before meals.

How many

It is important to remember that the correct dose of any chosen drug for burning fat will not only provide the user with good results, but will also protect him from any consequences. Therefore, the question of how much fat burner you can drink will be answered by a qualified trainer or the instructions included in the box.

How often

The average course of taking fat burners lasts about a month and will depend on its composition. Typically, stimulants have a stimulating effect on the central nervous system and are therefore taken for no more than 14 days, but then the body needs to be given a calming rest for at least a week.

Using only one fat burner promotes the body's tolerance to its substances, so the drugs must be changed periodically.

With what

Additional nutrition when taking pills or other forms of weight loss is to follow a moderate and balanced diet and a low-calorie diet, otherwise the attempt to reduce body fat will not have any effect.

Recommendations from professionals

Sports nutrition should be taken not only by professional athletes who need to constantly keep themselves in shape, but also by those losing weight who want to lose 5-7 kg of excess weight. The main thing is to know how to drink fat burners correctly, to familiarize yourself with all the rules listed above. Only in this case will fat burners actively affect problem areas, suppress appetite, and eliminate congestion in the body.

Professionals recommend that beginners losing weight take fat burners before training, because they further increase strength, endurance, and add energy, which is necessary for productive and active training. Professionals also warn that sometimes side effects may occur; they depend not only on the rules of use, but also on the characteristics of the body.

Here are only working fat burners >>

During a course of taking fat-burning drugs, it is worth monitoring your overall health, and if sudden side effects occur, it is advisable to consult a doctor to understand what is causing this manifestation. Professionals also claim that no matter how strong the drug is, it will have a positive effect only if there is sports, proper nutrition and the necessary rest for the body. At the time of losing weight, you should pay great attention to it, not to overload with daily exercise in order to quickly get rid of extra pounds. Rest is also a means of losing weight, so you need to pay no less attention to it. This mainly concerns the mode and quality of night sleep.

If you want to buy a really cool product, we advise you to familiarize yourself with the TOP men's fat burners and the Rating of the best women's fat burners.

After watching this video, you will make your fat burner work 100%:

We recommend that you seek the selection of sports nutrition for weight loss >>

Additional tips and tricks

To properly take fat-burning products, you can use the following tips:

You must start taking it with the minimum dosages, even if the instructions indicate that you are prescribed a larger amount of the drug. This will help avoid side effects.
The simultaneous combination of two drugs with the same components and similar effects can have an extremely negative effect on your well-being and cause an opposite reaction.
During the period of use, it is also better to additionally saturate the body with proteins and vitamin and mineral supplements, so that accelerated metabolism and fast rhythm do not cause the loss of these necessary materials.
You should not take these supplements for more than 3 months.

What sports nutrition MUST be taken when using fat burners?

Effective fat burning products will be effective only if they are taken correctly. In addition, the course involves the use of additional nutrition and adherence to a diet, which involves the following activities:

Harm and contraindications

Unfortunately, any drug, even the most useful and effective one, can cause harm to a person, especially if you do not follow the rules for taking the drug or do not pay attention to its contraindications. Fat burners based on stimulation of metabolism can cause the following side and unpleasant effects:

increased intraocular pressure;
tachycardia;
increased blood pressure;
pain in the gastrointestinal tract;
stimulation of the nervous system.

It's Complicated

In most cases, sports fat burners are overrated by ordinary people, and pre-workout complexes are underrated, although these products are very similar in their effects on the body.

A person relies on the magical effect of a fat burner, swallows capsule after capsule without a proper diet and training, and instead of the result, he only gets unpleasant side effects, such as rapid heartbeat, fluctuating blood pressure, headaches and insomnia. “How can this be,” the citizen will exclaim, “after all, on the can in large letters it says “Burns fat!”, but it doesn’t burn?” Costs

What foods are natural fat burners?

Did you know that some foods can quite effectively deal with excess weight and fatty tissue? So before buying all the popular fat-burning drugs, you should pay attention to more natural and healthy foods:

Apple cider vinegar - 1 teaspoon, diluted in a glass of water and drunk before meals, greatly reduces appetite, stimulates metabolism and promotes the breakdown of unnecessary fats.
Protein foods, the digestion of which doubles the energy expenditure for burning calories.
Ginger tea reduces appetite, just drink it half an hour before meals.
Grain sprouts are a storehouse of B vitamins and prevent fluid retention in the body and fat deposition.
Citrus fruits and other foods are high in vitamin C. Eating a couple of grapefruit slices after lunch helps burn half of your calories.
Green tea and coffee. Helps accelerate metabolism and release fatty acids from adipose tissue.
Red pepper contains the substance capsaicin, which extremely speeds up metabolism (by 25%). The action continues for 3 hours after eating.
Dandelion salad has a mild laxative effect and is a natural diuretic.
Ginger root improves blood circulation and gastric secretion.
Papaya is enriched with water-soluble vitamins and is a natural fat burner; this product must be consumed before meals.

For more information about products that have fat-burning properties, watch the video

By following all the important rules for taking fat-burning drugs, you will not only quickly get rid of the hated fat, but also acquire the beautiful, sculpted figure that you have long dreamed of. The main thing is the right approach to the process of healing your own body.

How to choose a truly effective pre-workout supplement

It’s simple - you need to look at the composition and understand at least a little what is written there.

For example, let’s take the popular pre-workout complex Cellulor C4, which I personally really like in terms of its effects, even though it doesn’t knock stars out of the sky.

We see a set of vitamins in very modest dosages, despite all these 300-500%, in particular vitamin C, niacin or PP, also known as nicotinic acid, B6, B12 for vigor and strength of the nervous system, calcium somehow got stuck in there, apparently with amino acids, which are also present here.

In particular, beta-alanine 1.6 g is the recommended dosage of this substance, which has one noticeable effect - after taking it for 5-10 minutes it can prick the skin, especially on the head, although on the body too (harmless). In addition, beta-alanine has a positive effect on the muscle energy system and works in synergy with creatine . By the way, it is also available here in the form of nitrate - the difference from the cheaper monohydrate is only in better solubility in water. Otherwise the same eggs, only on the side. True, this creatine is only 1 g, which, to put it mildly, is not enough. The working dosage of creatine is 5 g. Moreover, both beta-alanine and creatine have a cumulative effect in increasing strength endurance and strength in general. That is, it won’t be there right away, but only after a week or two of constant use.

In general, this applies to a pre-workout complex, if you use it every day. At least the dosage of beta-alanine is normal, but the creatine is not enough. But I don’t advise anyone to take pre-train every day - it’s detrimental to the central nervous system.

Conclusion - these two components, like a set of vitamins, are more likely for a beautiful composition than for real benefit. By the way, pay attention to the composition of store-bought energy drinks like “Redbull”, “Burn” and the like - it’s absolutely ridiculous. Sweet water with an average dose of caffeine sells for exorbitant amounts of money.

But back to the pre-workout. There is also arginine - 1 gram. It’s also not enough, but it’ll do for an extra pump. It will disperse the blood well through the vessels.

The most interesting thing is usually hidden behind names like “Explosive Energy Blend” or Explosive Energy Blend, as in this case. Actually, this is the very part that is responsible for a good mood and stimulating the central nervous system as a whole - the heart of the pre-workout complex.

What do we have here:

Caffeine in medium dosage (150 mg)
Mucuna stinging or velvet beans (it seems to increase the production of your own testosterone and growth hormone, but this is more likely on paper, and the dosages should be larger, the amino acid L-Dopa, a precursor of dopamine, the pleasure hormone, is also a good thing, but again, the dosage is too small )
L-tyrosine is a nonessential amino acid and a good thing overall. It is a precursor of dopamine, adrenaline and norepinephrine. That is, it simultaneously increases endurance and concentration, improves mood and well-being in general. Again, there is a dosage issue. The working level for tyrosine is from 1 to 3 g, but here the entire energy mixture is 371 mg, that is, a third of a gram.
Theacrine (TeaCor) is an anti-inflammatory, analgesic, plus the effect is similar to caffeine.

As you can see, it seems to be an interesting composition, but the dosages in the energy mixture are rather weak and only caffeine really works there. Other “little things” help noticeably - the pre-workout works, I tested it on myself - but there is no euphoric effect, no terrible feeling, but there is a little pump.

For the second example, I’ll take the no less popular Nutrex Outrage .

It is similar in composition, but there are a couple of additional components that are worth paying attention to.

The first is HydroMax , aka glycerin in stable powder form. The thing is interesting, it gives good blood supply to the muscles, especially together with Arginine. The latter in this case is in the form of arginine silicate stabilized by inositol . It sounds cool and is five times more effective than regular arginine in its pure form due to better bioavailability, but for the most part it’s all marketing hell and there are few differences from regular L-arginine. Be that as it may, there is a pump, but it is moderate.

The second component is interesting not in terms of performance, but for understanding the power of marketing. We're talking about Horden . Its effectiveness has not been clinically proven, and tests were carried out on animals. Scientists have not worked with people. Moreover, the injection form of the drug worked effectively in animals, but no effects were found when administered orally. In general, a kind of newfangled central nervous system stimulant and even a little fat burner (increases the production of norepinephrine) without evidence of its effectiveness. People say that there seems to be an effect. I personally, apart from the distinct effect of caffeine and a noticeable pump, did not feel any magical effects from the pre-workout complex.

I can safely recommend both of the mentioned pre-workout complexes even for beginners - they are quite mild in their action, contain a reasonable amount of caffeine and should not cause unpleasant side effects even in people with slight excess weight. We’ll talk directly about the regimens for taking pre-workout complexes a little later.

Other commonly found components in pre-workouts include DMAE and citrulline malate . In particular, they can be found in BSN No Xplode and ON Pre Platinum . The latter is also distinguished by the presence of red pepper extract, which helps activate the product literally while it is still in the mouth. In general, “flattening and sausage” in a good sense begins quickly. For those who are interested, I did a detailed review of this pre-workout here, and we will return to the composition.

DMAE , also known as Dimethylaminoethanol , is a very powerful natural nootropic, that is, it improves concentration, improves mood and generally has a positive effect on well-being. It is also a precursor of acetylcholine, a neurotransmitter or neurohormone responsible for transmitting signals between nerve cells, both in the brain and throughout the central nervous system. Its lack leads to lethargy, fatigue, depression and other unpleasant effects.

Pre-workout complexes contain an average of 250 mg of DMAE and this is a good one-time working dosage. If you take Dimethylaminoethanol separately to improve the quality of life in general, the amount increases to 1.5 g per day.

Citrulline malate is considered a more effective supplement for pumping and increasing endurance than arginine and experiments have proven this. Plus works well in synergy with beta-alanine. But do not forget that the effective working dosage is 2-3 g and 1.6+ g, respectively.

The above describes almost all the substances that are used in pre-workout complexes from well-known world-class companies such as BSN, SAN, Optimum Nutrition, Nutrex, MuscleTech, MusclePharm and others.

But there are also more interesting and, let’s say, semi-legal stimulants , which are also worth mentioning, since they have the greatest effect. These components can be found in the products of various small-town companies in countries where they are not prohibited, including the Russian Federation.

One of the most effective is considered DMAA , also known as 1,3-Dimethylamine or geranium in common parlance. The effect is similar to caffeine, only 4-8 times more powerful. The chemical formula resembles amphetamine. Banned in the United States and a number of other countries after several deaths in people who overindulged with alcohol and took several times the dosage of DMAA. In addition, it is on the list of prohibited substances of the World Anti-Doping Agency (WADA) and can be detected in tests as an amphetamine - this is a note for athletes participating in doping-controlled competitions.

It has pronounced psycho-physical stimulation, increases performance, improves mood, and with a single dosage of 50 mg or more has a euphoric effect. By the way, it is not recommended to exceed the dosage of 75 mg , and for a pronounced effect 25 mg is quite enough. Those who like to use DMAA after euphoria fall into a state that feels close to a hangover.

An alternative to geranium is DMHA , also known as octodrine or 1,5-Dimethylhexylamine . The effects are the same - increased energy levels, improved focus and attention, production of dopamine and norepinephrine. It may work on those for whom geranium does not work; it is permitted in a number of countries where geranium is prohibited.

Piracetam in pre-workout complexes - actually a pharmaceutical nootropic that improves concentration and mood. Plus Dendrobium is another alternative to geranium, although much weaker, but it has nootropic properties.

I tried geranium in the form of a separate supplement and 25 mg was enough for me. I also tested it in combination with other described strong stimulants as part of Freak Label DOOMSDAY - an absolutely hellish thing only for experienced comrades, and even then I advise you to use it no more than once or twice a week. We’ll talk about regimens for taking pre-workout supplements and recommendations below, but for now I’ll make a brief conclusion.

When choosing a pre-workout, pay attention to the composition:

Vitamins - for a large number of letters in the composition, that is, pure marketing.
Creatine, beta-alanine, arginine and all sorts of derivatives are usually for pumps. There is little real benefit, since in most cases a cumulative effect is needed. I also don’t recommend pre-workouts with a pump effect for strength training - they will only interfere (sometimes hypertonicity or so-called “clogged” muscles occur; it’s especially sad if it “clogs” the lower back).
Caffeine is a good thing, but sometimes it is the only working component of a pre-workout. In this case, just buy caffeine benzoate at the pharmacy, it will be much cheaper. A good working dose is 150-250 mg. By the way, it is advisable not to exceed it in a single dose.
L-tyrosine is good, but it is desirable that it be included in at least 1000 mg.
DMAE is great if the dosage is 200 mg or more.
DMAA or Geranium (1,3-Dimethylamine), DMHA or Octodrine (1,5-Dimethylhexylamine), Dendrobium and Paracetam are great, but rare and a very strong stimulant - be careful.

Cyclic regimen for taking a fat burner

Professional athletes recommend adhering to a cyclic dosage regimen. It consists of taking the fat burner in courses lasting 3 to 4 weeks.

The breaks between courses must be at least 14 days. If giving up sports nutrition is difficult, during these periods you can take safe weight loss supplements without central nervous system stimulants.

If you ignore this recommendation and take fat burners all the time, the body will get used to the substances they contain. There will be an increase in the level of cortisol, a catabolic hormone. The result will be a halt in progress, deterioration in well-being, muscle breakdown and replenishment of fat reserves.

The listed consequences can be avoided if you use fat burners in courses with breaks between them.