If you’ve been exercising for a while and while you’re happy with what you’ve achieved so far, you’re just not getting the results you were at the beginning and you’ve “plateaued” then it may be time to try new things
In this article, we will be looking at using thermogenic supplements or otherwise known as “Fat Burners” as part of your weight loss plan and how you can incorporate them into your life for permanent weight loss
You may think of fat burners as a kind of miracle pill, but that is not exactly the case. No matter what supplements you use, you need to make sure you start with a healthy diet and exercise plan. The point of a fat burner is to increase the rate of fat loss, which is accomplished by increasing your metabolic rate or by modifying the limits on fat cells as they release fatty acids. They are often combined with either caffeine or adrenaline.
Fat burners are a precise tool used to shrink the fat cells so they cut down on how much they hold, causing an over all reduction in fat and a toning up of the body. In order for them to work best, they need to be combined with diet and exercise that add the big guns so to speak. Just using fat burners will not get the results you need.
The primary weapon in your over all weight loss and fat loss plan has to be your diet. Without starting here, you will not succeed with your goals. This is not about some fad short term diet, but eating a healthy, well balanced diet that is optimized for weight loss. If you take fat burners, but then load up on a bunch of fast food and other junk, not only will it not work properly, you can do damage to your health.
Make sure to include a lot of fresh fruits and vegetables, Eat high quality sources of protein, and whole grains so that your diet works with your fat burners to make a stronger and slimmer you.
Be realistic with your weight loss goals as well. Just because you are using a fat burner, does not mean the weight will dramatically increase to something like 30 lbs in a month. Slow weight loss is better, and more likely to stay off. Aim for 1 to 2 pounds of weight per week. Depending on how much you need to lose, you may find you are able to lose 3 to 4 pounds in a week, but this is not something you can do over the long haul. The last thing you want to do, is lose lean body mass. You are trying to tone up and build up your muscles, not lose them.
Keeping a journal is a good way to keep track of your weight loss and fitness journey. It will help motivate you and hold you accountable. You need to set goals that are measurable in numbers over a specific amount of time. There are a number of tools that can help you measure, not just a bathroom scale. If you do not measure it, you will not know what is working and what is not, so you can adjust your plan accordingly.
Remember it is the journey, not just the destination that matters.
Do not overdo the fat burners. Stay within the guidelines recommended. Increasing the dosage may not lead to more fat loss, and is far more likely to cause issues and side effects. Start out at the lowest dose possible for at least a couple of weeks to get your body used to the supplement, then increase it, but do not exceed the maximum amount recommended.
Caffeine
Caffeine is primarily found in coffee, tea, and cola. It is also present in small amounts in chocolate. People all around the world consume substances with caffeine as a regular part of their day.
The largest consumed caffeinated beverage is coffee. Grown in many countries, this versatile drink has been very popular all over the world. Coffee has many beneficial effects when drunk in moderation. It makes you more alert, helps you to preform more efficiently, and gives you some surprising health benefits as well. If you are a heavy coffee drinker, make sure not to pick a fat burner with caffeine or similar substance in it. Look for the thermogenic supplements labelled “Stimulant Free”.
Conversely, You also could cut down on the amount of coffee you drink, or replace it with decaffeinated coffee.
Here are some ways that coffee can benefit you:
#1 – Coffee is a stress reliever.
Have you ever walked into the kitchen and poured a cup of coffee and smelled it? It not only smells good, but may actually relieve stress even before you start drinking it. Drinking a cup of coffee, however, while reading a book, or talking with a friend will definitely make you feel more relaxed and ready to face the world again.
#2 –Coffee has antioxidants.
While it is best to get antioxidants from fruits and vegetables, many people actually get most of the antioxidants from coffee. According to a 2005 study, nothing even comes close to providing the amount of antioxidants found in coffee. So next time you have a salad, or a bowl of fruit, have a cup of coffee with it to double up on the antioxidants.
#3 – It can keep your brain functioning longer.
Coffee may actually delay the onset of Alzheimer’s. Try drinking a cup, or two, of coffee a day. A study done by researchers at the University of Miami and the University of South Florida found that high levels of caffeine could actually delay the onset of Alzheimer’s disease by up to 4 years. This was based on higher blood levels of caffeine found in individuals over the age of 65. This is not to say that coffee consumption can prevent you from developing Alzheimer’s disease, but it may help keep your mind healthy for a longer period of time.
#4 – It can increase your intelligence.
Because of the stimulant effect of coffee, it can actually make you smarter. Generally speaking, people will drink a cup of coffee when they are feeling sluggish and sleep deprived. Doing so will often times give you that much-needed jolt that will help you stay alert for a few hours.
According to some reports, coffee does much more than give you an energy boost. It can also make you more intelligent. Experts agree that when you drink caffeine your attention span, reaction time, logical reasoning, and vigilance will all improve. All four of these components are associated with overall intelligence, which is why it is believed coffee can make you smarter.
The one thing to be careful with is having too much caffeine, too much caffeine can lead to anxiety, jitters, and insomnia. Portion control is important to reap the benefits of coffee without its negative effects. The Mayo Clinic says that adults can safely enjoy up to 400 milligrams (mg) of caffeine daily. This amounts to about four cups of your average strength of coffee.
So, Yes it can be a great pick me up, but overuse can lead to adrenal fatigue which will actually slow down your progress.
Fat Burners & Recap
The technical term for fat burners is thermogenics, sometimes called E/C/A stacks. Originally aspirin was used in the supplements, though that has changed over time. They work by promoting lipolysis. Lipo means fat. They break down the fat and use it as energy. They stimulate the central nervous system as well, giving you a sense of energy and well being. This can also lead to the jitters if overdone.
Remember you need to use fat burners as part of a comprehensive program that includes diet and exercise. They can allow you to increase your intensity as you do a weight lifting workout. If you do a more intense workout, you will need to allow extra rest time to recover so the muscle building process is maximized. Having plenty of sleep is critical as well, do not skimp on your sleep even if it means taking a nap during the day.
You want to encourage the release of growth hormone and decrease the amounts of cortisol being produced by your body. Fat-Burners only boost energy levels temporarily, so get plenty of rest. 7 to 8 hours is the minimum, if you are doing intense workouts, you may find you need to increase this time longer.
Fat-burners have a mild diuretic effect, which means they increase the amount of water loss you have in your body. Water plays an important role in transporting nutrients to muscles and shuttling waste out of the body. 1 – 2 gallons of water a day is recommended for most bodybuilders. Also, take thermogenics with more than just 8 ounces of water. That’s the bare minimum that your body needs to swallow the stuff! I suggest taking at least 20 -24 ounces. That way, your body will remain hydrated, which is even more important if you use them pre-workout.
Lastly but most importantly, have a checkup before starting any fat burner supplement. If you have a heart condition, or high blood pressure, this tool for weight loss might not work for you. It is important to start out low and work up until you either reach a point where you find you can’t tolerate more, or reach the maximum recommended dosage. This gradually increasing process will allow you to get the amount that is right for your particular needs.
Instead of increasing beyond guideline amounts, try cycling. You basically stop taking them for a week, maybe two, then go back on them. So you could do 3 weeks on the fat burner, followed by 1 week off of it for example.