Fat burners are one of the most popular types of supplements for a reason. People who are looking to take their weight-loss up a notch, or are aiming for that bikini-ready body turn to fat burning supplements which are known to bring great results.
Rein those unrealistic expectations in, though. If you're using them in hopes of skipping workouts, then think again. Fat burners certainly do their job, but to guarantee its effectivity, you need to learn how to take them properly. For better fat-loss results, practice these five ways and get the most out of your fat burners.
Don't underestimate the benefits that drinking enough water adds to your fat burning experience. You'll be able to perform better and do more work in the gym when you're properly hydrated. Your energy, strength, and metabolism suffers without proper hydration.
A lot of people drink sodas, juice, or alcoholic beverages which contain piles of "hidden calories". If you want to lose weight, you better avoid them. Drink water instead of high-calorie beverages, so your total calorie consumed per day would substantially decrease.
According to research, consuming water (4-6 hours after a meal for example) when blood sugar and insulin levels are low, increases fat oxidation. Drinking water alone improves your body's ability to switch between using carbs for fuel or fat stores. This ability is known as metabolic flexibility. Therefore, water is absolutely essential for life and optimum health.
Adjust Meals Depending On Your Fat Burner
The first thing under this, is to remember that there is no substitute for healthy eating. Jen Jewell, a Cellucor-sponsored athlete, said, "If you're adding a fat burner to your daily stack, always keep in mind making healthy choices with meals is still a vital component to achieving your best results. A fat burner is not a magic pill to help erase a weekend of cheat meals!"
Secondly, bear in mind that different supplements require different manners of consumption. Every fat burner out in the market should be taken in specific ways. Some don't work as well in the presence of certain macronutrients, while others work better on an empty stomach. It is therefore crucial to adjust your meals accordingly to maximize your fat burning results.
For instance, many fat burners contain the ingredient yohimbine. According to research, when yohimbine is consumed on an empty stomach only about 22-30 percent is absorbed, and as low as 7 percent in some subjects.
A separate study proves that the best responders to yohimbine were those with the slowest rates of gastric emptying. This further indicates that if your fat burner contains yohimbine, you should take it with a meal, not on an empty stomach. Even better if the meal is one with fat, since this further delays the movement of food through the stomach and therefore improves your body's absorption.
You're probably in (or trying to get into) a caloric deficit if you're taking fat loss supplements. Caloric deficit means your body burns more calories than it takes in. There's one problem with this approach however: prolonged calorie restriction or dieting to lose weight can wreak havoc on your metabolism.
In his work, "30 Days Out Extreme Cut Trainer" (which has helped thousands lose weight fast), Craig Capurso, a Cellucor-sponsored athlete, suggests, "Add more HIIT workouts or shorten rest times. Don't automatically go for the traditional bro splits, but consider full-body days, and keep things moving." You ought to adjust your training program to burn more calories and improve your metabolism.
Time Your Fat Burner Correctly
To ensure that you are getting the most out of your fat burner, timing is of utmost importance. For instance, since many fat burners contain energy-enhancing ingredients, you can take your fat burner about 15-30 minutes prior to exercise. This allows you to cash in on the energy-boosting benefits and get more out of your workout. If you're taking it to help reduce your appetite, your first dose should be prior to your first meal of the day. If you prefer taking your fat burner on non-workout days, time your doses accordingly and space them out every 5-7 hours. Doing so allows you to use it as an energy booster and appetite suppressor.
Dosing recommendations for each fat burner varies. Read the label carefully beforehand so you clearly understand the recommended dosage of each product. If your fat burner is one that recommends multiple doses throughout the day (as do most fat burners), you can try taking your first dose before working out early in the morning. You can then use your second dose to curb midafternoon cravings and provide you a much-needed energy boost as you power through the end of your workday.
Be cautioned though, that if you're also using a pre-workout supplement, do not take them at the same time. Both pre-workouts and fat-burners often contain relatively large doses of caffeine and other stimulants so space them out. When you know you're going to be taking a pre-workout supplement, you can take a non-stimulant fat-burner alternately.
Monitor Your Sleep
Never overlook what proper sleep can do to your body. Adequate sleep improves your natural metabolic rate, while lack thereof can have serious detrimental effects on your fat-burning goals. Partial sleep deprivation has been shown to decrease the number of calories burned in response to exercise, and even worse, prolonged sleep deprivation amplifies this effect.
Your fat burner isn't much for damage control, if the damage is caused by sleep deprivation. They can never compensate for lack of proper sleep. Fat burners won't help make up for your body's reduced calorie-burning abilities caused by bad sleeping habits. However, the right amount of sleep allows your fat burner to be a helpful addition to your weight-loss program. Surely, nothing beats consistently getting a solid eight hours of sleep in the first place. Getting adequate sleep every night helps you feel better each day, helping you stay motivated, stick to your fat-burning plan, and train harder.
Also, as a general rule, do not take your fat burner within six hours of bedtime (even better if within eight hours). This is because most people feel the stimulant effects of caffeine for approximately six hours after its consumption. If you need to rise early the next morning, or if you're caffeine-sensitive, make sure you plan your evening dose accordingly.
If you stay hydrated, adjust your meals to your type of fat burner, train harder, time your fat burner correctly, and make sure to get the right amount of sleep, then no doubt you'll get the most out of your fat burner supplements!