If you’re trying to keep up with a regular fitness regimen, chances are you might be trying to lose weight. Weight loss goals are extremely common among gym-goers today, and it can be effortless for the lucky few. To the rest of us, shedding a few kilos can often be harder than scaling Mt. Everest during an avalanche.
In comes fat burners – a product that appears to be a panacea for all your weight loss woes. It’s a capsule, typically containing some form of caffeine, which aims to increase metabolism, boost your energy, suppress your appetite, and reduce fat and carbohydrate absorption. Sounds magical, but if washing down a couple of pills could make you lean, gyms would be extinct overnight, and that’s yet to happen.
Before you dismiss fat burners entirely, they do have some pretty potent effects that can aid your weight loss journey. Incorporate them effectively into your fitness and nutrition journey with these key steps in mind.
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Timing is everything when it comes to fat burners. Attempt to take them about 30 minutes before your breakfast and lunch. This allows the capsule to maximise its appetite-suppressing effects, ensuring you'll eat less. Try to avoid pre-dinner, as the caffeine in the fat burner might keep you awake at night, and a good night's sleep is paramount to achieving a fit, healthy body.
2. Find the right product for you
As with any supplement category, the sheer amount of fat burners available can be overwhelming. When you're scoping through what's available, keep this factor in mind - stimulant sensitivity. If you're someone who is fueled by coffee in the day and take well to energy-boosting stimulants, purchase fat burners that can deliver such effects. Conversely, if you don't take caffeine, opt for those that are stimulant-free. If the product doesn't explicitly state which camp it falls into, let the ingredients decode it for you.
Stimulant-based fat burners typically contain caffeine, tyramine, yohimbe, and synerphine, like the MuscleTech Hydroxycut Hardcore Elite fat burner. These ingredients also boost the thermogenic effects of a fat burner, where your body's metabolism increases, allowing for higher calorie burning even when you're at rest. Stimulant-free burners would usually rely on green tea to burn fat, so keep an eye out for green tea extract, acetyl-L-carnitine, and appetite-quelling compounds such as caralluma fimbriata, cynara scolymus, or phaseolus vulgairs. The names may sound alien, but rest assured, they're just vegetable-based extracts. The MuscleTech Hydroxycut SX-7 Non-Stimulant is a good option. We've also compared a list of all our fat burners here.
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3. Boost your fat burner's effectiveness with cardio
Taking a fat burner with stimulant effects pre-breakfast, and 30 minutes before a cardio workout helps get your metabolism rates up. Research has shown that the caffeine in the fat burner helps improve body fat being used as energy for your workout, therefore upping the rate at which it burns. Pre-cardio consumption also helps to ease off exercise-associated muscle aches, giving you the capacity to workout harder.
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4. Keep hydrated
With the increase of your metabolism levels, you'll tend to sweat more. Fat burners also have a diuretic effect, causing you to pee often. Ensure your body is hydrated by drinking cold water often. Water is also essential to aiding fat loss. It's ideal to drink a cup of water when you take your capsule.
5. Fat burner cycling
If you stick to the same gym routine without varying weights or speed, you'll find it harder to attain results. It's that way with fat burners too. After close to a month on fat burners, if you no longer see it providing you with a burst of energy, your body may be accustomed to it, hence reducing its overall capabilities. Counteract that by taking a two week break, or swapping to a stimulant-free burner. The worst thing to do is to increase your dosage. It might cause your body to produce cortisol, which enables fat storage.
- July 17, 2016
- Beatrice Bowers