WHAT KIND OF DIET SHOULD I USE TO ENSURE BEST RESULTS WHEN USING FAT BURNERS?
Fat burner not only helps you burn more fat and give you energy but it might also help to reduce your cravings for junk, enabling you to stick to a good diet.
For best fat-loss results, cut down on all sugars in your diet and decrease your intake of starchy carbohydrates (so eat less bread, pastries, potatoes, rice, pasta, corn, etc.). Also, eat lean proteins at each meal and snack (like fish, lean meat, chicken, eggs and protein supplements). Keep adjusting your sugar and starchy carbohydrates downward until you are consistently losing weight.
To further decrease hunger and for general health and gut function, eat plenty of green and other non-starchy vegetables.
CAN I TAKE FAT BURNERS WITH OTHER SUPPLEMENTS?
Fat burners can be taken along with most other supplements as long as they don?t contain caffeine or other stimulants. But it is always advisable to consult to a doctor before consuming fat burners along with other supplements.
CAN I TAKE FAT BURNERS IF I HAVE HIGH BLOOD PRESSURE?
If you are diagnosed with High blood pressure or you are on medication for blood pressure, then we of course recommend you to consult to your doctor or nutrition counselor before using any kind of nutritional supplement.
Fat burners generally contain caffeine, and it may increase blood pressure (although the elevation in blood pressure caused by caffeine is described by scientists as ?slight?).
Importantly, if you don?t drink coffee or tea or you are sensitive to caffeine, then proceed according to the directions and only take one capsule when you first use the product to assess your tolerance.
CAN DIABETICS USE FAT BURNERS?
If you are diabetic or on medication, then it is strongly advised to consult to a doctor or nutrition counselor before consuming any kind of supplements. Few ingredients in fat burners may increase the effect insulin has on blood sugar, so this could affect energy levels in diabetics.
CAN WOMEN TAKE FAT BURNERS?
Fat burners generally work for both men and women. But again it comes to your morphology, so it is advisable to consult to your doctor first. However, if you are pregnant or breastfeeding it is not recommended to consume fat burners.
HOW LONG I NEED TO CONSUME FAT BURNERS?
Fat burners contain stimulants. So, this makes it a good idea to cycle them over time. But why we need to cycle stimulant products? The fact behind this cycling is that your body would adapt to the energy-boosting effects of stimulants, and making them less effective. Persistent use of fat burners makes you to increase your serving size in order to get that same energized feeling that you used to.
Just even taking 1-2 weeks off could make a difference in order to regain the effectiveness of the fat burners.
Fat burners are not just out to help your body ?burn fat? ? well they are, they just get there through different mechanisms. Thermogenics are the variation of fat burners most commonly thought of and these actually do work to help speed the metabolism, hence, helping you directly burn off more fat.
Others, however, work indirectly. Do you have hunger that just will not stop while you?re on a diet? Maybe this hunger is so strong that it?s not even junk you crave, it?s just food. If this is your scenario, a fat burner will work well for you because it will usually serve to blunt your appetite. With your stomach now sitting quiet, it should be much easier to get through the day.
It only makes that when you are on a hypocaloric diet, which is an absolute must if you hope to lose body fat, your energy levels are going to suffer. After all, you are consuming less fuel energy, which then translates to less muscular energy. Fat burners have various ingredients in them, caffeine being one of them, which will serve to help increase your energy levels again without supplying your body with calories. More energy means you'll have better workouts, and better, more intense workouts mean you stand a higher chance of keeping that muscle tissue that took so long for you to build on your frame.
IMPROVED CONCENTRATION LEVELS
Some individuals, after using a fat burner for a few days, find that it actually helps to improve their concentration levels as well. While this isn?t directly related to your ability to burn fat, as you already likely know, when you?re constantly thinking about your diet, training, as well as trying to not think about foods you shouldn?t, it can be hard to focus on much else. Taking a fat burner may help keep your concentration levels steadier, so you can maintain focus at work or any other mentally stimulating tasks you need to complete.
IMPROVES OVERALL HEALTH STATUS
Fat burners are that some contain ingredients that can help provide side health benefits. Many of the fat burner stacks out there contain yohimbe- which while working towards decreasing body fat, will also increase blood flow to the extremities and appendages. Another common ingredient in fat burners is green tea extract. This has numerous benefits such as acting as an antioxidant in the body.
When it comes to consuming any supplement for fat loss, you should be very concerned and careful. It is highly recommended to consult to your doctor before planning to take any kind of fat burner. And it is also advisable to read label and follow the instructions written on it before consuming it.
Different fat burners have different purposes and ingredients. So, every single ingredient has different constraint. They are as follows:
Caffeine: Take 200-400mg of caffeine between meals two to three times per day; take one dosage 30-60 minutes prior to training-day workouts.
Yohimbe: Take enough yohimbe to provide 5-20mg of yohimbine per dose, two to three times per day; one dosage should be consumed 30-60 minutes prior to training-day workouts.
Green Tea Extract: Take about 500-1,000mg of green tea extract standardized for EGCG two to three times per day. Take one of those dosages 30-60 minutes prior to training-day workouts.
Synephrine: Take about 5-20mg of synephrine two to three times per day, having one of those doses 30-60 minutes prior to workouts.
Capsaicin: Take 30 minutes before meals two to three times per day, and one of those doses should be taken 30-60 minutes prior to workouts.
Olea Europaea Extract: Take about 500-1,500mg of olive leaf extract two to three times per day with meals.
Carnitine: Take 1-3g of carnitine in the form of L-carnitine, L-carnitine L-tartrate, or acetyl-L-carnitine, two to three times per day with meals, allotting one dose for your pre-workout meal and another for your post-workout meal.
Conjugated Linoleic Acid (CLA): Take 1-3g of CLA with breakfast, lunch, and your last meal or shake at night.
Fucoxanthin: Take about 200mg two to three times a day.
Fish Oil: Take 2-3g two to three times per day with meals.
SAFETY AND PRECAUTIONS
WORD OF CAUTION
When contemplating a fat burner, read labels carefully, take note of the side effects, and research the product to see if there have been any recalls or bans due to safety concerns. When ingesting any substance to enhance your body's natural functions, discuss the probable health impact, such as abnormal heart rate and increased blood pressure with your physician. Your health care provider has intimate knowledge of your medical history and can offer valuable insight as to what you can expect as an individual.
Many over the counter fat burners are marketed through claims of natural ingredients as the source of metabolic enhancement, allowing them to be classified as a supplement and not a drug. According to MayoClinic.com, "Dietary supplements and weight-loss aids aren't subject to the same rigorous standards as are prescription drugs. Thus, they can be sold with limited proof of effectiveness or safety".
For the length of time you are on a fat burner, you must strictly adhere to the guidelines regarding additional supplement usage. A daily multi-vitamin is imperative to replace the nutrients "burned off" by the fat burner in an effort not to become deficient in nutritional needs. It is also advised that you drink lots of water to avoid dehydration because fat burners are a diuretic -- increases the passing of urine. An increased risk of stroke, heart attack and hypertension are also a reality, according to an in-depth MayoClinic.com study.
Always take note of the fine print for advisement you may not have considered. Claims made by fat burners regarding thermogenic potency is always accompanied with an "in combination with healthy diet and exercise program" notation on the back label. You will also find warnings for assessing dosage tolerance, disclaimers that state "results may vary," and a list documented complaints that could occur.
WEIGHT LOSS THAT LASTS
The promise of a quick fix is still something of an anomaly when it comes to lasting weight loss. Fat burners and diet pills are awarded unreasonable expectations, are not recommended for long term use and are not the answer for long-term results. Making permanent healthy changes in your daily nutrition, combined with regular moderate to vigorous exercise, will not only help you lose the weight but keep it off.
WHAT ARE FAT BURNERS?
Fat burners are drugs, herbs, nutritional supplements or blend of these things that increase the amount of heat produced within the human body. Fat burners are also advertised as ?thermogenics? or appetite suppressants. These products can facilitate weight loss by increasing metabolism, boosting energy, target body receptor cells and release stored fat. To maximize their effectiveness, combine ingredients that work synergistically to enhance both fat release and elimination.
Here, we break down the most popular fat-burning ingredients by their mode of action. Apart from cutting edges, it increases energy, improves mood, and even makes you stronger in the gym.
HOW DO FAT BURNERS WORK?
There is a variety of thermogenic supplements available, the most popular fat-burner by far is the classic ECA stack. ECA refers to ephedra-caffeine-aspirin. It is well accepted that these three agents work the best and the reason they are always combined (or stack together) are because they help each other work better. When one ingredient helps another ingredient work better this relationship is considered. Apparently fat burners increase the basal metabolic rate of the body and thereby increasing their energy expenditure (burning calories).
The body fat that you hold under your skin is stored in adipocytes, also known as fat cells. To lose body fat, these cells must be as small as possible, so you need to empty the fat cells of most of their contents. There are several ingredients that will increase the amount released from your fat cells.
Caffeine: In the classic or metabolic theory, caffeine may increase fat utilization and decrease glycogen utilization. Caffeine mobilizes free fatty acids from fat and/or intramuscular triglycerides by increasing circulating epinephrine levels. The increased availability of free fatty acids increases fat oxidation and spares muscle glycogen, thereby enhancing endurance performance. In the nervous system, caffeine may reduce the perception of effort by lowering the neuron activation threshold, making it easier to recruit the muscles for exercise.
Yohimbe: Oral yohimbine supplementation may actuate significant fat loss. Numerous bodybuilding supplementation companies sell formulations of yohimbine for transdermal delivery to affect a local reduction of adipose tissue.
Just because supplements like caffeine and yohimbe help free up more fat from your fat cells, that doesn?t necessarily mean that it will be burned off for good. You also need to ramp up your calorie burn, which forces your body to use that freed-up fat as a fuel source.
These four ingredients will boost the number of calories your body burns, achieving that extra few pounds of weight loss.
Green Tea Extract: Green tea extracts stronger antioxidant protection for human body than vitamin C and vitamin E. Scavenging effect of lipid free-radicals (one antioxidant property) of polyphenols in green tea extracts can be clearly observed. The ability of GTP (Guanosine triphosphate) in green tea extracts to eliminate lipid-derived free radicals is noticeably stronger (almost 50 times) than that of ginkgo biloba extracts. Boosting level of superoxide dismutase (SOD) and glutathione dismutase (GSHPx) may account for the inhibitory effect of GTC against lipid oxidation (rancidification). It should be mentioned that from the antioxidant perspective, green tea extracts are, generally speaking, more effective than black tea extracts due to the better preservation of catechins.
Synephrine: Synephrine is one the active ingredients in the bitter orange plant (Citrus aurantium). Synephrine boosts metabolic rate (the number of calories you burn). Synephrine is currently marketed, usually in combinations with other drugs such as caffeine, as an over-the-counter stimulant and weight-loss-promoting dietary supplement for oral consumption.
Capsaicin: The effects of Capsaicin are said to cause ?a shift in substrate oxidation from carbohydrate to fat oxidation?. This leads to a decrease in appetite as well as a decrease in food intake. Capsaicin aids in the decrease of weight regain. A study from the University of Oklahoma found that subjects who took a supplement that combined both capsaicin and caffeine burned more calories both during exercise and afterward.
Olea Euporaea Extract: It is the scientific name of Olive Leaf Extract, and one of its most important ingredients is a chemical known as Oleuropein. It is a powerful antioxidant and as well research shows that it also boosts norepinephrine levels and therefore the amount of calories and fat burned.
With all that freed-up fat floating around, sometimes as increase in calorie burn isn?t enough to ensure that it all gets eliminated. This supplement can help to maximize the amount of fat transported to these energy centers.
Carnitine: It is a critical component of the complex transportation system that brings fat into the mitochondria, where it is burned completely. Some studies confirm that supplementing with carnitine increases the amount of fat burned by the body.
Fat loss is a constant battle of burning off more than you store. So while it's a good idea to use supplements that free up and burn more fat, you should also consider using supplements that decrease the amount of fat your body stores in the first place.
Conjugated linoleic acid: This is a naturally occurring group of healthy fats that are specifically omega-6 fats. Numerous research studies confirm that CLA enhances fat loss while simultaneously boosting muscle growth and strength.
The more we learn about nutrition and nutritional supplements the more we realize the affect they have on our DNA. Research has shown that the following two ingredients directly influence the expression of the genes involved in fat burning.
Fucoxanthin: When taken as a supplement, this carotenoid turns on genes that increase the number of calories burned. It also turns off genes that increase fat-cell growth. Research in humans and animals shows that this increase in calorie burn and subsequent inhibition of fat-cell growth which leads to significant fat loss over time.
Fish Oil: This source of essential omega-3 fats provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats have been found to turn on genes that increase fat burning while turning off genes that decrease fat storage.
WHAT DO YOU WANT FROM YOUR FAT BURNER?
When trying to lose fat body type is very important to both diet and training. Different body types will require varying levels of calories, macronutrients, and training volumes. Before you can determine how much to eat and how much to train you must know your body type.
Different fat burners serve different purposes, so the first thing to decide is what you want your fat burner to do. What do you want to accomplish from using it? Do you want more energy? Do you want to suppress your appetite? Or, maybe you want to increase your metabolic rate so that you?re burning off more calories?
Whatever you want in a fat burner, it?s likely that there is something on the market to fit your expectations. If you can?t find one product that combines all the things you want for instance, maybe you want a single product with green tea extract for natural fat burning support, hoodia for appetite control, and caffeine for energy-then you may be able to buy individual supplements to fulfill your needs. Identify what you want in a fat burner before making your selection. Many fat burners are classified as ?stacked? products that contain a blend of numerous ingredients and are designed to target your energy levels, metabolism and appetite. So if you want broad spectrum fat loss support, a stacked product is the way to go.