Fat Burner: 7 Hints on Proper Usage for Best Results

Fat Burner: 7 Hints on Proper Usage for Best Results

Fat Burner: 7 Hints on Proper Usage for Best Results

0 comments 📅29 July 2015, 06:46
26
Shares
Share with your friends










Submit

By Will Dermietzel

In your relentless search for a leaner physique, a smart approach to nutrition and intense training sessions are your most important weapons. To put it simply, you cannot expect to lose body fat without implementing a lot of hard work in the gym and kitchen.

With that said a good quality fat burner can certainly improve the effects of that hard work by providing you with extra ammunition in your battle against body fat.

If you have made the decision to lose body fat then you have most likely perused the wide selection of fat burners that currently floods the market. They work by increasing metabolism and thermogenesis, boosting energy levels and supressing your appetite. However, swallowing a tablet alone will not produce the best possible results.

It’s time to maximize the effect of your fat burner and get the greatest results for your money by following these steps.

Fat Burner: 7 Hints on Proper Usage for Best Results

Hint #1: Get On Track

Fat Burner: Burn through your fat

Fat burners, while raising metabolism and surpressing appetite, won’t offset a bad diet and lack of exercise. There is no magical pill. (Source: Wikimedia.org / Ainhoa91 ; CC Licence)

Just like everything else in life, you can only expect to see results proportionate to the effort you put in, and losing fat is no exception. Simply popping a pill cannot make up for poor nutrition and improper training. There is no such thing as a magic pill.

A fat burner will make your journey easier though, many products are not only designed to increase fat burning, but also to supress your hunger and boost your energy. To make the most of these qualities and scorch away those calories it is critically important that you get on track with a proper fitness program.

Hint #2: Choose the right fat burner for you

Caffeine (coffee) is a reliable and popular fat burner

Caffeine (coffee) is a reliable and popular fat burner substance. Combine it with other stimulant-based or stimulant-free fat burner ingredients to get the most out of your effort. (Source: Pixabay.com / PDPics ; CC Licence)

There are so many products on the market to choose from, so finding the right one for you and your goals isn’t always very easy. Fat burners tend to fall into two categories: stimulant based and stimulant-free.

Stimulant-free products are perfect for those who feel sensitive to ingredients like caffeine [1][2][3], yohimbine [4] and synephrine [5][6][7][8][9]. Look out for supplements that contain green tea extract [10][11][12][13][14][15][16] and l-carnitine [17][18] instead. (However, don’t expect miracles without proper nutrition)

Stimulant-based fat burners will usually contain a combination of caffeine, synephrine, yohimbine and tyramine. These ingredients increase energy levels and increase the release of fat from fat cells.

Hint #3: Timing

Fat Burner: Timing is important

Timing is crucial: Ingesting fat burners while also eating boatloads of carbs (and thus raising insulin levels) might impair the effect of the product.(Source: Flickr / gcardinal : CC Licence)

A calorie reduced nutrition plan is essential for fat loss, so try and take advantage of the hunger supressing properties by consuming your fat burner around 30 minutes before your breakfast or lunch (which should basically be a meal with low carbohydrate content to avoid large insulin spikes).

This will help you to feel satisfied after your meals and will also stimulate your metabolism.

Hint #4: Drink plenty of water

Fat Burner: Drink plenty of water

Drink plenty of water if you use fat burner products. Dehydration is the enemy of the athlete and can slow down metabolism and impair performance. (Source: Freestockphoto.biz ; Debora Cartagena ; CC Licence)

Fat burners raise your metabolism and subsequently you may find that you will sweat more when taking them. Some stimulant based fat burners tend to have a diuretic effect (e.g. yohimbine), so you will probably feel the urge to go the toilet more often. Due to an increase in sweating and urinating, dehydration is something to look out for.

Drinking around 3-4 litres of water a day will keep you both hydrated and increase your metabolic rate, therefore supporting fat loss.

It is highly recommended that you drink at least 250ml of water with every dose of fat burners that you take. This ensures maximum absorption of the product and helps to keep you hydrated throughout the day.

Hint #5: Cycle your fat burning supplement.

Cycle your fat burners

Switch between stimulant-based and stimulant-free substances and take some days off your fat burner, once its effects wear off. Get sensitized again! (Source: Pixabay.com / OpenIcon s ; CC Licence)

Our bodies can become desensitized to ingredients over a long period of time and the same can be said for stimulant based fat burners. When this happens your body will slow down in regards to the fat burning process. To avoid any counter productivity you should aim to use your stimulant-based fat burner for 3-4 weeks before taking a week off. It is also recommended that you continue using a stimulant-free fat burner during your week off if you can.

A good rule of thumb to assess whether you need a break from your fat burner is to go off how you feel when you are on them. If after a few weeks you feel as though you are no longer feeling the kick you are familiar with, then it’s time to have a week or even two weeks off. It’s important that you understand that it’s better and healthier to take a break than it is to simply take higher dosages.

Hint #6: Get some sleep.

Hint #6: Get some sleep.

Sleep deprivation can sabotage a well-planned diet. Aim for 7-9 hours of sleep when cutting down and using fat burner stimulants.(Source: Wikimedia.org / eugene0126jp ; CC Licence)

Sleep is often one of the most overlooked factors when pursuing a leaner body. In fact, many people may turn to taking fat burners as a means of getting energy to exercise because they are tired due to sleep deprivation. Unfortunately this will do more bad than good as it will increase cortisol and decrease testosterone which will definitely hold back your progress in regards to muscle gains and fat loss.

A good night of deep sleep is essential for muscle repair and recovery. My advice would be to get a solid 8 hours of sleep every night.

If you find that your fat burners are hindering your sleep, don’t take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants to before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine- and stimulant-free.

Hint #7: Pre-Cardio Use.

Hint #7: Pre-Cardio Use.

Use your fat burner in the morning hours, right upon waking and pre-workout for best results.  (Source: Wikimedia.org / www.localfitness.com.au ; CC Licence)

Burning fat requires you to stoke your metabolic furnace in every which way possible – a great way to do this is by taking a fat burner containing caffeine and green tea extract immediately after waking up and then once again 30 minutes before you exercise.

Final Words

So there it is, 7 simple tips to help you get the most out of your fat burner. Everybody wanting to lose fat can see benefits from using a fat burning supplement, but it’s important to spend a bit of time learning about how they work.

Good luck with your weight loss goals, I hope this article will help you to maximize your results.

Browse fat burner products (Predator Nutrition)

Discuss this article in our official Facebook group

AesirSports on the web – follow us on our other social media channels, too:

Don’t miss out the latest articles: Subscribe our Newsletter NOW!

Subscribe to our newsletter and get FREE updates about muscle building, fitness, health and nutrition. Enter your email address below and make sure to never miss an article again in the future.

Picture sources: Flickr / Lin Mei ; CC Licence

About the Author – Will Dermietzel

Will DermietzelWill Dermietzel is a competitive bodybuilder from Worcestershire in the UK. He began lifting weights at a very early age as a method of strengthening his body for a variety of martial arts- a skill that he would later use regularly whilst working as a nightclub doorman.

Will also has bipolar disorder and subsequently has had to undertake a difficult journey at times but this is a fact that Will believes has strengthened the pride he has for his achievements.

He states that bodybuilding in it’s purest form is about self expression, he sees it very much like an artform and praises the classic statuesque physiques of years gone by for this reason. Seeing the human body as a canvas he also loves tattoo/alternative culture and regualry enjoys creating his own artwork in his spare time.

References (Click to Expand)

[1] Graham et al. (2008): Does caffeine alter muscle carbohydrate and fat metabolism during exercise? In: Applied Physiology, Nutrition, and Metabolism. URL: http://www.ncbi.nlm.nih.gov/pubmed/19088793.

[2] Acheson et al. (1980): Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. In: The American journal of clinical nutrition. URL: http://www.ncbi.nlm.nih.gov/pubmed/7369170.

[3] Del Coso et al. (2012): Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. In: Journal of the International Society of Sports Nutrition. URL: http://www.jissn.com/content/9/1/21.

[4] Ostojic, SM. (2006): Yohimbine: The Effects On Body Composition And Exercise Performance In Soccer Players. In: Res Sports Med. URL: http://www.ncbi.nlm.nih.gov/pubmed/17214405.

[5] Haaz S, et al. (2006): Citrus aurantium and synephrine alkaloids in the treatment of overweight and obesity: an update. In: Obes Rev. URL: http://www.ncbi.nlm.nih.gov/pubmed/16436104.

[6] Stohs SJ, et al. (2011): Effects of p-synephrine alone and in combination with selected bioflavonoids on resting metabolism, blood pressure, heart rate and self-reported mood changes. In: Int J Med Sci. URL: http://www.ncbi.nlm.nih.gov/pubmed/21537493.

[7] Stohs, SJ. / Preuss, HG. / Shara M. (2011): The safety of Citrus aurantium (bitter orange) and its primary protoalkaloid p-synephrine. In: Phytother Res. URL: http://www.ncbi.nlm.nih.gov/pubmed/21480414.

[8] Sale, C., et al. (2006): Metabolic and physiological effects of ingesting extracts of bitter orange, green tea and guarana at rest and during treadmill walking in overweight males. In: Int J Obes (Lond). URL: http://www.ncbi.nlm.nih.gov/pubmed/16418760.

[9] Gougeon, R. et al. (2005): Increase in the thermic effect of food in women by adrenergic amines extracted from citrus aurantium. In: Obes Res. URL: http://www.ncbi.nlm.nih.gov/pubmed/16076988.

[10] Ashida et al. (2004): Anti-obesity actions of green tea: Possible involvements in modulation of the glucose uptake system and suppression of the adipogenesis-related transcription factors. In: Biofactors. URL: http://onlinelibrary.wiley.com/doi/10.1002/biof.5520220126/abstract.

[11] Boschmann, M. / Thielecke, F. (2007): The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study. In: J Am Coll Nutr. UR: http://www.ncbi.nlm.nih.gov/pubmed/17906192.

[12] Venables, MC., et al. (2008): Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. In:-Am J Clin Nutr. URL: http://www.ncbi.nlm.nih.gov/pubmed/18326618.

[13] Ichinose, T., et al. (2011): Effect of endurance training supplemented with green tea extract on substrate metabolism during exercise in humans. In: Scan J Med Sci Sports. URL: http://www.ncbi.nlm.nih.gov/pubmed/20459475.

[14] Hursel, R., et al. (2011): The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. In: Obes Rev. URL: http://www.ncbi.nlm.nih.gov/pubmed/21366839.

[15] Thielecke, F., et al. (2010): Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study. In: Eur J Clin Nutr. URL: http://www.ncbi.nlm.nih.gov/pubmed/20372175.

[16] Richards, JC., et al. (2010): Epigallocatechin-3-gallate increases maximal oxygen uptake in adult humans. In: Med Sci Sports Exerc. URL: http://www.ncbi.nlm.nih.gov/pubmed/19952844.

[17] Malaguarnera, M., et al. (2007): L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trial. In: Am J Clin Nutr. URL: http://www.ncbi.nlm.nih.gov/pubmed/18065594.

[18] Pistone, G., et al. (2003): Levocarnitine administration in elderly subjects with rapid muscle fatigue: effect on body composition, lipid profile and fatigue. In: Drugs Aging. URL: http://www.ncbi.nlm.nih.gov/pubmed/12875611.


Search terms for this article: Fat Burners Usage, How to use fat burner, how to use fat burners, how to use fatburners, green tea extract, synephrine, yohimbine, caffeine, tyramine, best fat burner.


Share this article:

No Comments

No Comments Yet!

You can be first one to write a comment

Leave a comment