It is especially difficult for those people who do not have the opportunity to go to gyms and fitness clubs. However, it is important to understand that proper nutrition and regular exercise significantly improve our immunity and, accordingly, strengthen the health of the body. Moreover, you don’t need bulky exercise equipment to exercise at home. The main thing is the desire to be slim and healthy.
Fat burners - dietary supplements that can break down excess fat - will be a good help in the home gym. We will tell you how fat burners work, what is included in these products, and whether they can cause harm. And most importantly, this article will help you understand whether fat burners work at all.
How do fat burners work on the body?
To understand how fat burners act on the human body, you need to try to understand what they are.
Everyone knows that excess weight is directly related to adipose tissue: 70 kg of weight with the same height can look completely different. The basis of losing weight is reducing fat tissue and replacing it with muscle tissue. The best helpers here will be various fat burners, the action of which is aimed at reducing excess fat mass. The principle of action of fat burners is to reduce body fat mass and increase muscle mass. It is worth noting that they work best in combination with a proper diet and sports training.
Types of drugs
There are three types of fat burners: thermogenetics, lipotropics and appetite control fat burners. Each type of drug affects the body differently. When used in combination, they have the following effect:
- Reduce the feeling of hunger.
- Remove excess fluid from the body.
- They are blockers of fat synthesis in tissues.
- Speed up metabolism.
- Increases calorie expenditure.
- Deposited fat is broken down and removed.
To choose the right drug, you need to understand how different types of fat burners work.
Thermogenetics speed up metabolism. With a sharp acceleration of certain metabolic reactions, increased sweating occurs. Thus, these drugs break down fats. Their effect does not need to be supplemented by heavy training. But, if you simultaneously take lipotropics and thermogenetics, as well as increase physical activity, the weight loss effect will increase sharply.
How do you know if a fat burner is working?
When taking thermogenetics, a noticeable increase in energy is felt, performance increases, and well-being improves. However, you should not drink them before bed - this will disrupt your sleep pattern. It is almost impossible to obtain thermogenetics as a separate drug. They are bought with other drugs. It must be remembered that along with thermogenetics, additional vitamins and minerals are required. You should also monitor the acid-base balance.
Lipotropics enhance the metabolic process of lipolysis of adipose tissue. Under their influence, fat molecules are quickly broken down into glucose. But if a person taking such a drug is inactive, some of the glucose turns back into fat. This is exactly how this type of fat burner works. That is why lipotropics are consumed half an hour to an hour before training.
Such drugs are sold in all sports nutrition stores. You can also ask for them at pharmacies and sporting goods stores. The most common representative of this type of fat burner is L-carnitine. This is an absolutely natural substance that not only does not cause side effects, but also brings great benefits. You can even tell if fat burners are working by how you feel. A surge of vigor and energy is one of the signs of effective use of the drug.
Appetite suppressants cannot be classified directly as fat burners. They do not affect metabolism and do not accelerate the breakdown of fats. However, they can reduce appetite, which also helps speed up the process of turning the carcass into a figure. Reducing the amount of food eaten will not allow the body to store subcutaneous fat.
Medicines widely available in pharmacies are inexpensive but ineffective. It is better to purchase fat burners from trusted sports nutrition stores.
There are also special preparations for athletes. To understand how sports fat burners work, just look at their composition. Basically, these are concentrated thermogenetics. They act by increasing heat production. This process is the most energy-consuming for the body; the more energy is consumed with a minimum of calories, the more fat deposits will be used from its own reserves. Such drugs are suitable for those who are used to devoting a lot of time to physical training. The way fat burners-sports nutrition work can be compared to drinking an energy drink.
These dietary supplements contain many useful components, such as selenium and zinc. Their deficiency leads to malfunction of cells and disruption of important metabolic processes. The composition also contains plant components such as guarana, geranium, and omega-3. All of them increase a person’s energy and improve metabolism. This is a complete description of how fat burners-sports nutrition works.
How to choose sports nutrition for weight loss
The biologically active substance L-carnitine has gained considerable popularity, which helps accelerate the transport of fatty acids, as a result of which fat is reduced an order of magnitude faster than usual. In addition, it helps increase physical energy, mental alertness and resistance to stress. A substance such as yohimbine has the property of accelerating the process of burning fat in problem areas, for example, the lower abdomen.
Before competitions, athletes often use diuretics, which are diuretics that help remove excess water from the body. A product containing omega-3 fatty acids, which is a passive additive for burning fat, has become quite popular. To normalize metabolism, it is very important to maintain a balance of nutrients, combining sports nutrition, diet and fitness.
Pay attention to BCAA (branched chain amino acids), which are an ideal option in this case. This is explained by the fact that sports nutrition of this type works directly during exercise and immediately after it. At the same time, taking such sports nutrition allows the body to recover faster than usual. Its main function is to protect muscles from destruction and fat breakdown.
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For men
Due to the wide variety of sports nutrition, which today can be purchased in an online store with home delivery or by mail, choosing the best option for a man is very difficult. Despite the different names, they are all combined into several large groups. Men who are losing weight need to remember the following five main types of sports nutrition: protein, fat burners, l-carnitine, vitamin and mineral complexes. Additional ones are:
- omega-3;
- fat and carbohydrate blockers;
- cortisol blockers.
For women
The correct purchase of sports nutrition, taking into account all the pros and cons, is the key to successful weight loss and achieving ideal body shape. First of all, fat burners that localize fat on the sides, chest, and hips can help women lose excess weight. They should be taken strictly according to the instructions and subject to intense training, otherwise it will be impossible to achieve results. Fat burners for sports contain:
- guarana extract;
- red pepper extract;
- caffeine/forskolin.
The effect of fat burners on the body of men and women
As you know, the structure of muscles, as well as physiological processes, are fundamentally different in people of different sexes. The muscles of the human body consist of fast and slow fibers. The former are responsible for heavy and rapid physical activity, the latter for long and light activity. Accordingly, slow muscle fibers predominate in the female body, while fast muscle fibers predominate in the male body. Also, when developing sports nutrition, other differences in the functioning of the bodies of people of different sexes are taken into account.
How does a fat burner for men work?
Fat burners - sports nutrition for men - have higher dosages of stimulating substances, so you can evaluate how the product works by its composition. The main difference between these drugs is the presence of geranium, ephedra and catecholamines. These substances can stimulate the release of dopamine, adrenaline and norepinephrine. The benefits of using fat burners for men are immediately visible - the body becomes more resilient, muscle mass increases quickly, excess weight is lost more rapidly and the harm from obesity is reduced.
How do fat burners work on the female body?
Fat burning complexes for women have a gentler effect on the body. This is due to the fact that some aggressive components are absent from the composition, and the dosage is significantly lower than in male preparations.
When talking about how fat burners for women work, one cannot fail to mention the characteristics of the female body. In women, the appearance of excess weight is often associated with hormonal imbalance. Therefore, drugs for them are developed taking this factor into account.
When fat burners are selected, harm and benefit for women are assessed based on the relationship between side effects and the effectiveness of the drug. Before choosing the right complex for yourself, you should consult with a therapist or personal trainer to choose the right drug. Experienced specialists know how fat burners for women work when losing weight. Therefore, they will be able to choose the appropriate remedy.
Contraindications for the use of fat burners
Fat burners are not recommended for people with cardiovascular diseases, high blood pressure, diabetics and prostatitis patients. It is recommended that they consult with a healthcare professional before use.
You should not take medications in the evening, as this can lead to sleep disturbances. Do not exceed the dosage, strictly follow the instructions included with the drug.
If side effects occur: neurological agitation, irritability, vomiting, sleep problems, headaches, allergies, it is necessary to reduce the dosage or temporarily stop consumption. Taking fat burners should be carried out in the courses indicated in the instructions for 2 - 4 weeks, with strict adherence to the diet included in the instructions to obtain the optimal result for your figure, with a desirable 1 - 2 week break. In case of uncontrolled use of drugs, addiction and decreased effectiveness are observed. When using thermogenic drugs, it is necessary to take multivitamins together, as well as the use of fitness belts and shorts; swimming and running should be included in the training.
How to take fat burners?
All fat burning complexes have a detailed description and instructions for use. But there are a number of rules that should be followed when taking all fat burning drugs:
- Dosage. You need to start taking it with a minimum dose and gradually increase it.
- Presence of contraindications. For cardiovascular diseases, consultation with a cardiologist and therapist is necessary.
- Quality of drugs. You need to buy only proven, high-quality fat burning complexes.
- Negative reaction of the body. If a side effect occurs, stop taking the medications and consult a doctor.
Menu for athletes to burn fat
A sports diet for burning fat, designed for several weeks, involves increasing the consumption of foods rich in fiber with a decrease in the amount of fatty foods consumed. The diet should be designed so that those who are losing weight do not gain excess weight. Meals should be taken 5 times a day. Sample menu for one day:
- 5 tbsp. l. cottage cheese, a glass of orange juice, 2 eggs, 250 g of oatmeal;
- Fruit salad;
- Cucumber salad, 150 g each of rice porridge and boiled turkey meat;
- Baked potatoes, a glass of kefir;
- Vegetable salad, 200 g seafood.
Effect of fat burners with and without training
Since different fat burners have different effects on the body, they should be selected based on the type and intensity of physical activity. It should be remembered that these remedies are not a magic wand for weight loss. They act only as catalysts in combination with regular training and an appropriate diet. Therefore, how quickly fat burners work directly depends on the intensity of physical activity.
To understand whether fat burners work with training, it is enough to observe the body’s reaction to taking these drugs for a month. Typically, weight and volume loss increases by 20-40% compared to training without additional dietary supplements.
Do fat burners work without training? Yes, they work. But not all. And the effect of taking them without intense physical activity is minimal. Therefore, if you do not plan to exercise, then you should not purchase expensive drugs.
Long term side effects
Long-term use of fat burners is harmful:
The most important thing you need to know about taking fat loss supplements is the fact that they should not be used long term.
Over time, your body develops a resistance mechanism to the ingredients in fat burners, which gradually become less effective for this reason. When this happens, many people make the most common mistake - increasing the dose to get the previous results.
This must not be done under any circumstances! These nutritional supplements work through stimulants.
Excessive consumption is dangerous:
If you take more than the recommended dose of fat burners, they can overload your body and cause nausea.
Also, people with high blood pressure, sleep disorders, various heart diseases and other conditions susceptible to the effects of stimulants should avoid fat burners.
Short term side effects:
Side effects of taking fat burners can start with mild headaches, anxiety and nausea, and end with severe heart palpitations, dizziness and vomiting. However, this most often happens only in cases of hypersensitivity to the components or taking a higher dose than recommended on the package.
You also need to know how to take fat burners correctly to prevent possible sleep disorders. Read about this in one of the following parts of the article.
Such supplements should never become a permanent part of your diet, so they should not be taken indefinitely.
Your body needs to maintain the right balance, and if your diet is full of fat burners, your natural metabolism will slow down in an attempt to compensate for the stimulants you're taking.
Therefore, after stopping the medication, the metabolic rate may become very low and the body will gain excess weight as a result.
Therefore, remember - you should not abuse fat burners and use them for more than a couple of months continuously!
Natural fat burners that help you progress
There are many different types of natural products that help you lose weight and burn fat.
Here are some of them that speed up metabolism:
Blackcurrants, blueberries, oatmeal, all types of cabbage, celery, coconut, cucumbers, ginger, lemon, lime, avocado, grapefruit, peppers, asparagus, pears, beans, almonds, spinach, egg whites, water, etc.
These are the most common products, and there are many other natural alternatives.
You may notice a certain pattern - all of the listed products are sources of energy (except water), which naturally speed up the metabolism while the feeling of fullness in the body can still be preserved.
Many of their natural fat burners are high in fiber, which promotes proper digestion and makes you less hungry throughout the day.
We mentioned water because it is of the utmost importance. All people know well that in order to lose weight and speed up metabolism, you need to drink plenty of water.
If you eat a balanced diet of fat-burning foods, and also use carefully selected sports nutrition to burn fat, you will lose weight quickly enough while maintaining muscle mass.
What makes fat burners effective:
Natural ingredients and the right amount:
The composition of a good fat burner contains 100% natural ingredients that speed up metabolism, increase energy and suppress appetite for a while.
Natural ingredients include, for example, caffeine, green tea extract, capsaicin, vitamin B, etc. Careful selection of proportions and quantities makes fat burners from the listed components effective.
If an ingredient is indicated in the composition, its quantity must be indicated, because fat burner ingredients are effective only in doses officially confirmed by clinical studies.
If you see a fat burner without a list of ingredients with the names and quantities of each component, or one of them is hidden under the name “sports supplement” - pass by, this fat burner is dangerous for the body.
Sustainability
Finally, it is worth noting that it is worth changing dietary supplements periodically for the best effect. For example, the body gradually adapts to a calorie-restricted diet. It is necessary to change the program periodically to achieve the full effect.
The same thing happens when taking fat burners. When your body gets used to them and you start to feel like you're not getting the full effect, you need to take a break and let your body rest.
