Burning Fat With Supplements - How Does It Work?

Do you want to be serious about losing weight, but are afraid that your motivation will fade when you don't see quick results? An interesting proposition for people with great enthusiasm, but short-term patience are fat burners - dietary supplements intended to be combined with sports training. In this short article, you will learn all about them at the beginning of the challenge.

How do fat burners work?

Fat burners are supplements that increase the effectiveness of lipolysis, i.e. the process of breaking down body fat during exercise. Most of them base their action on thermogenesis. Thanks to the increased body temperature and increased sweating, our metabolism has a chance to accelerate. However, this solution is not recommended for people suffering from hypertension or heart conditions, who should look for other types of these supplements.

All fat burners are primarily aimed at increasing energy levels during exercise and preventing strength loss, which simply translates into better weight loss results. Using them without following a training plan is somehow against the principle of their operation. Fortunately, good fat burning supplements will keep you from sitting still.

Fat burners often have a positive effect on the cognitive functions of the human brain, thanks to which the novice athlete can better focus on the dream goal and avoid external distractions.

What substances can fat burners contain?

Some fat burners contain caffeine, which stimulates the body to move and motivates to exercise. However, it is not an essential element of these supplements and people who do not like caffeine will easily find products that do not contain this substance. In addition, the composition of fat burners includes:

• L-tyrosine is needed for the synthesis of adrenaline and norepinephrine, i.e. hormones responsible for initiating fat burning;
• Forskolin, also known as Indian nettle, accelerates the transport of fatty acids into muscle cells for burning;
• Omega 3 fatty acids, which by manipulating the sensitivity of individual tissues to insulin, make more carbohydrates from the bloodstream go directly to the warmed up muscles, instead of becoming the building block of adipose tissue. Green tea extract has a similar effect;
• Extract from bitter orange, ashwagandha or ginseng to prevent deterioration of well-being or a decrease in energy and motivation to play sports.

Is the use of fat burners safe?

As long as you use supplements ordered from a reliable supplier, your health is not at risk. Remember, however, that by purchasing unapproved fat burners you run the risk of disturbing the rhythm of the heart and kidneys. Side effects of taking these supplements can include insomnia, irritability, and lowered libido, but they appear almost entirely in people who do not follow the dosage recommendations provided in the package insert.

How to choose the best fat burner for yourself?

Before you invest money in lipolysis-accelerating supplements, make sure you are motivated to follow your diet and training plan. Fat burners are great tools to speed up the weight loss process, but of course, there is no way to speed up something that a person is not working on himself.

If this will be your first contact with dietary supplements for athletes, it is worth starting with the most natural substances, thanks to which you do not risk unexpected side effects. Beginners are recommended primarily L-kartinin, green tea extract or cayenne pepper extract.

Carbohydrates - Friend or Foe?

If you are interested in practising strength sports, you are certainly not indifferent to the topic of the right diet for an athlete. Rationally consumed meals help to achieve better results and build your dream figure more effectively. Should there be carbohydrates in the diet of the training person? You may have already heard a lot of contradictory information on this topic. Let's check their authenticity together!

What are carbohydrates?

Carbohydrates, also called sugars, are chemicals made up of carbon, hydrogen and oxygen atoms. They are an irreplaceable source of energy for living organisms that obtain it through the oxidation of glucose - the most popular simple sugar. The human body stores glucose in the form of glycogen chains.

Why are carbohydrates important in an athlete's diet?

Strength exercise requires the muscles to use up a lot of energy. The training will not be effective if the muscles have nowhere to get it, then we will get tired quickly and we will have to take a longer break. Therefore, to have satisfactory training, we must provide the body with the right amount of sugar.

Thanks to the energy derived from carbohydrates, it is easier to burn fat, which is why it pays off to manage them rationally. Carbohydrates drive metabolism, and their deficiency in the blood destabilizes insulin levels and exposes us to more frequent hunger pangs.

Carbohydrates - a daily requirement

According to the data of the National Center for Nutritional Education, the need for carbohydrates depends on the length and intensity of training performed by the athlete. This can be:

• For people in light skill training: 3 - 5 grams of carbohydrate per kilogram of body weight;
• For people who exercise intensively for one hour a day: 5 - 7 grams per kilogram of body weight;
• For people who exercise intensively 1-3 hours a day: 6 - 10 grams per kilogram of body weight;
• For people who exercise intensively for more than 3 hours a day: up to 12 grams per kilogram of body weight.

Foods high in carbohydrates

To ensure the right amount of carbohydrates in the diet, we must remember which products are best obtained from. Before we list them, however, let's try to delve into the topic of the glycemic index.

When the glycemic index of carbohydrate is low, our body will convert such a molecule into pure glucose very quickly. Blood sugar levels will rise at an express pace and fall just as quickly, which is usually not beneficial for our health and training. Rather, low GI carbohydrates should be avoided, and sometimes we can use them to regain energy during strenuous exercise. We will find them in the following products:

• Sweets, cakes, crisps;
• Sweetened jams, plum jam and honey;
• Fatty milk;
• Bananas, grapes, corn.

Carbohydrates with a high glycemic index are absorbed slowly without a sharp rise in blood sugar levels. On the contrary - they help stabilize the sugar level and prevent its unfavourable drops. These types of sugars should form the basis of an athlete's diet and should be consumed two to four hours before planned exercise. Here are carbohydrate foods with a high glycemic index:

• Whole grain bread;
• Bran, oatmeal, barley flakes, coarse groats;
• Raw carrots, beets, celery, tomatoes, and cucumbers;
• Chicken eggs, fish and beef;
• Almonds;
• Cherries;
• Soybeans and their products.

Carbohydrate supplements

Sports supplements containing carbohydrates are especially useful in the pre-workout period when we feel that our muscles are lacking the necessary energy. They are usually supplemented with vitamins and the most important minerals that should not be forgotten by any responsibly training athlete.