Fathers: sports nutrition for weight loss – complete leadership
Section 1: Introduction to fat burners
- 1 What are fat burners?
Fat -burners are a category of sports nutrition, designed to accelerate the process of losing weight, reduce fat deposits and increase the energy level. They are not “magic pills” and are most effective in combination with proper nutrition, regular physical exercises and a healthy lifestyle. Fat -burners act in different ways, acting on metabolism, appetite and thermogenesis.
- 2 The mechanisms of the action of fat burners
Different fat burners use various mechanisms to achieve the desired effect:
- Thermogenes: An increase in body temperature, leading to burning more calories.
- Lipolis: The breakdown of fat cells (triglycerides) into free fatty acids and glycerin, which can then be used as energy.
- Acceleration of metabolism: An increase in the rate of metabolism, which leads to burning more calories at rest.
- Suppression of appetite: Reducing the feeling of hunger and craving for food, which helps to control the consumption of calories.
- Blocking the assimilation of fats and carbohydrates: The obstacle to the absorption of fats and carbohydrates from food, which reduces the number of calories entering the body.
- Energy increase: Stimulating the nervous system to increase energy and motivation for training.
- Disposing excess water: The diuretic effect that helps to get rid of excess fluid in the body, creating a more fit appearance.
- 3 Classification of fat burners
Fat burners can be classified according to various criteria, including the composition, mechanism of action and efficiency.
- Thermogenics: The most common type that increases body temperature and accelerates metabolism.
- Lipotropiki: Support the process of splitting fats and transporting them to mitochondria for use as energy.
- Carbohydrates and fat blockers: Prevent the absorption of carbohydrates and fats from food.
- Diuretics: Eliminate excess fluid from the body.
- Cortisol blockers: Reduce the level of cortisol, stress hormone, which can contribute to the accumulation of fat.
- Bades with confirmed efficiency: They contain ingredients with scientifically proven properties of fat burning (for example, green tea, caffeine).
- Complex fat burners: Contain a combination of several ingredients affecting different aspects of the weight loss process.
Section 2: The main ingredients of fat burners
- 1 Caffeine
Caffeine is a stimulant contained in coffee, tea, chocolate and many energy drinks. It is one of the most popular ingredients in fat burners.
- The mechanism of action: Caffeine stimulates the central nervous system, increases the level of adrenaline and norepinephrine, which leads to an increase in heart rate, blood pressure and metabolism. It can also increase lipolysis, contributing to the breakdown of fats.
- Advantages: Improving energy, improving concentration, a decrease in a sense of fatigue, acceleration of metabolism, increased lipolysis.
- Side effects: Insomnia, anxiety, rapid heartbeat, increased blood pressure, headache, stomach disorder.
- Recommended dosage: 100-400 mg per day, depending on individual tolerance.
- 2 Green tea extract (EGCG)
Green tea extract contains polyphenols, in particular epallocatechin Gallat (EGCG), which has antioxidant and fat -burning properties.
- The mechanism of action: EGCG inhibits the Catechol-O-O-methylTransferase enzyme (COMT), which destroys norepinephrine. This leads to an increase in the level of norepinephrine, which stimulates thermogenesis and lipolysis.
- Advantages: Acceleration of metabolism, increase in lipolysis, antioxidant protection, improvement of cardiovascular health.
- Side effects: In rare cases – a stomach disorder, insomnia.
- Recommended dosage: 300-700 mg EGCG per day.
- 3 L-carnitin
L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy.
- The mechanism of action: L-carnitine helps to transfer fatty acids through a mitochondrial membrane, ensuring their combustion to produce energy.
- Advantages: Improving fat metabolism, increased endurance, decrease in muscle fatigue, improvement of recovery after training.
- Side effects: In rare cases – nausea, vomiting, diarrhea.
- Recommended dosage: 500-2000 mg per day.
- 4 Sinefrin
Sinefrin is an alkaloid contained in a bitter orange (Citrus aurantium). It is a stimulant similar to ephedrine, but is considered safer.
- The mechanism of action: Sinefrin stimulates adrenergic receptors, which leads to an increase in thermogenesis and lipolysis. He can also suppress appetite.
- Advantages: Acceleration of metabolism, increased lipolysis, suppression of appetite, increase in energy.
- Side effects: Increased blood pressure, rapid heartbeat, anxiety, headache. It is not recommended to combine caffeine.
- Recommended dosage: 10-20 mg 2-3 times a day.
- 5 CLA (conjugated linoleic acid)
Cla is a group of fatty acids that are found in meat and dairy products. It has antioxidant and fat burning properties.
- The mechanism of action: Cla can affect the activity of enzymes involved in the metabolism of fats, as well as reduce the amount of fat cells in the body.
- Advantages: Reducing fat deposits, increased muscle mass, metabolic improvement.
- Side effects: Disorder of the stomach, nausea, diarrhea.
- Recommended dosage: 3-6 g per day.
- 6 Garzinia Extract of Cambodia (HCA)
Garzinia Extract of Cambodia contains hydroxilimonic acid (HCA), which can suppress appetite and block the formation of fats.
- The mechanism of action: HCA inhibits the enzyme citrateliasis, which is involved in the synthesis of fat fats. It can also increase the level of serotonin, which helps to reduce appetite.
- Advantages: Suppression of appetite, blocking the formation of fats, a decrease in cholesterol.
- Side effects: Disorder of the stomach, nausea, diarrhea.
- Recommended dosage: 500-1500 mg HCA per day.
- 7 Yohimbine
Yochimbin is an alkaloid obtained from the bark of the yochimb tree. It is a stimulant that can contribute to burning fat, especially in problem areas.
- The mechanism of action: Yochimbin blocks alpha-2 adrenergic receptors that prevent lipolise. This allows fatty acids to be released from fat cells and used as energy.
- Advantages: Acceleration of lipolysis, especially in problem areas, increase energy, improve sexual function.
- Side effects: Anxiety, rapid heartbeat, increased blood pressure, insomnia. Not recommended for people with cardiovascular diseases.
- Recommended dosage: 0.2 mg per kg body weight per day. Take on an empty stomach.
- 8 5-HTP (5-hydroxyrypthophanes)
5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, responsible for mood, sleep and appetite.
- The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can reduce appetite, especially the craving for carbohydrates.
- Advantages: Suppression of appetite, improvement of mood, improving sleep.
- Side effects: Nausea, disorder of the stomach, diarrhea.
- Recommended dosage: 50-300 mg per day.
- 9 Chrome picoline
Chrome is a mineral that plays an important role in the metabolism of glucose and insulin.
- The mechanism of action: Chrome helps insulin to transport glucose from blood into cells, which improves blood sugar control and reduces craving for sweets.
- Advantages: Improving the control of blood sugar, reducing craving for sweets, reducing fat deposits.
- Side effects: In rare cases, a stomach disorder.
- Recommended dosage: 200-1000 mcg per day.
- 10 Capsaicin
Capsaicin is an active connection contained in the acute pepper of chili.
- The mechanism of action: Capsaicin stimulates thermogenesis, increasing body temperature and accelerating metabolism. He can also suppress appetite.
- Advantages: Acceleration of metabolism, suppression of appetite, decrease in pain.
- Side effects: Disorder of the stomach, heartburn, increased sweating.
- Recommended dosage: 30-120 mg per day.
Section 3: How to choose the right fat burner
- 1 Definition of goals and needs
Before choosing a fat burner, it is important to clearly define your goals and needs.
- What do you want to achieve? (Lose weight, improve the relief, increase energy)
- What are your health restrictions? (Cardiovascular diseases, diabetes, allergies)
- How sensitive are you to stimulants? (Caffeine, Sinefrin)
- What is your level of physical activity?
- 2 Study of composition and ingredients
Carefully study the composition of the fat burner and make sure that the ingredients are scientifically justified and safe for you.
- Check the presence of key ingredients: Caffeine, green tea, L-carnitine, Cla, Garcinia Cambodian, Yohimbin.
- Make sure the dosage of the ingredients are adequate: Not too low and not too high.
- Avoid fat burners with dubious or unproven ingredients.
- Pay attention to the presence of allergens or contraindications.
- 3 Consultation with a specialist
Before taking fat burners, it is recommended to consult a doctor or a nutritionist, especially if you have any diseases or you take medicines.
- The doctor will appreciate your health and determine whether fat burners are safe for you.
- A nutritionist will help to choose a fat burner that corresponds to your goals and needs.
- A specialist can give recommendations on proper nutrition and physical exercises to achieve maximum results.
- 4 The choice of a reliable manufacturer
Buy fat burners only from well -known and reliable manufacturers that guarantee the quality and safety of your products.
- Check the availability of quality certificates and compliance with the standards.
- Study reviews of other customers.
- Avoid the purchase of fat burners from dubious sellers or on unofficial sites.
- 5 Start with a small dosage
At the first reception of the fat burner, start with a small dosage to evaluate your tolerance to the ingredients and avoid side effects.
- Follow the instructions on the packaging.
- Gradually increase the dosage, if necessary.
- Stop taking it if you have any side effects.
Section 4: Rules for the use of fat burners
- 1 Dosage and reception time
The correct dosage and the time of taking the fat burner are important for achieving maximum results and minimizing side effects.
- Follow the instructions on the packaging.
- Take the fat burner before training or in the morning to avoid insomnia.
- Do not exceed the recommended dosage.
- Divide the daily dose into several techniques to maintain a stable level of active substances in the body.
- 2 Bulberries cyclical
With prolonged use of fat burners, the body can adapt to their action, which will lead to a decrease in effectiveness. To avoid this, it is recommended to cycle fat burners.
- Take the fat burner for 4-8 weeks, then take a break for 2-4 weeks.
- During a break, use other methods to maintain a weight loss process (proper nutrition, physical exercises).
- After a break, you can resume the reception of a fat burner, but it is recommended to choose another product with another composition.
- 3 Combination with proper nutrition
Fat burners are most effective in combination with proper nutrition.
- Follow the calorie deficiency so that the body begins to use fat reserves as energy.
- Use a sufficient amount of protein to maintain muscle mass.
- Limit the consumption of simple carbohydrates and saturated fats.
- Increase the consumption of vegetables, fruits and whole grains.
- Drink enough water (2-3 liters per day).
- 4 Combination with physical exercises
Regular physical exercises enhance the effect of fat burners and contribute to more effective weight loss.
- Perform cardio training (running, swimming, bicycle) to burn calories.
- Perform strength training to preserve and increase muscle mass.
- Try to train regularly (3-5 times a week).
- 5 Avoid abuse
Do not abuse fat burners, as this can lead to serious side effects.
- Do not exceed the recommended dosage.
- Do not take several fat burners at the same time.
- Do not use fat burners for a long time without interruptions.
- Pay attention to your well-being and stop taking it if you have any side effects.
Section 5: side effects and contraindications
- 1 Common side effects
Fat burners can cause various side effects, especially in people sensitive to stimulants.
- Insomnia
- Anxiety
- Charp heartbeat
- Increased blood pressure
- Headache
- Indigestion
- Nausea
- Diarrhea
- Increased sweating
- 2 Serious side effects
In rare cases, fat burners can cause serious side effects that require immediate medical care.
- Heart attack
- Stroke
- Renal failure
- Liver failure
- Mental disorders
- 3 Contraindications
Fat burners are contraindicated in people with certain diseases and conditions.
- Cardiovascular diseases
- Increased blood pressure
- Diabetes
- Thyroid diseases
- Glaucoma
- Alarm disorders
- Pregnancy and breastfeeding
- Age up to 18 years
- Individual intolerance to ingredients
- 4 Interaction with drugs
Fat burners can interact with some drugs, which can lead to undesirable side effects.
- Tell the doctor about all the medicines that you take before you start taking fat burners.
- Avoid simultaneous intake of fat burners with antidepressants, anticoagulants and drugs for the treatment of cardiovascular diseases.
Section 6: Alternative methods of weight loss
- 1 Proper nutrition
Proper nutrition is the basis of any effective weight loss plan.
- Follow the calorie deficiency so that the body begins to use fat reserves as energy.
- Use a sufficient amount of protein to maintain muscle mass.
- Limit the consumption of simple carbohydrates and saturated fats.
- Increase the consumption of vegetables, fruits and whole grains.
- Drink enough water (2-3 liters per day).
- 2 Exercise
Regular physical exercises help to burn calories, increase muscle mass and improve the general state of health.
- Perform cardio training (running, swimming, bicycle) to burn calories.
- Perform strength training to preserve and increase muscle mass.
- Try to train regularly (3-5 times a week).
- 3 Sleep and rest
The lack of sleep and stress can negatively affect the process of losing weight.
- Try to sleep 7-8 hours a day.
- Manage stress using meditation, yoga or other relaxing techniques.
- 4 Dietary supplements and plant remedies
Some dietary supplements and herbal products can help in the process of losing weight, but their effectiveness is often limited.
- Green tea
- Conjugated linoleic acid (CLA)
- Garcinia Cambodia
- Apple vinegar
- 5 Medical procedures
In some cases, medical procedures for weight loss, such as liposuction or bariatric surgery, may be recommended.
- These procedures should be considered only in extreme cases when other methods did not give results.
- It is necessary to consult a doctor to evaluate the risks and advantages of these procedures.
Section 7: Myths and reality about fat burners
- 1 Myth: fat burners are “magic pills” that allow you to lose weight without effort.
Reality: Fat -burners are not “magic pills.” They are most effective in combination with proper nutrition, regular physical exercises and a healthy lifestyle.
- 2 Myth: fat burners are suitable for everyone.
Reality: Fat burners are contraindicated in people with certain diseases and conditions. Before you start taking it, you need to consult a doctor.
- 3 Myth: The larger the dosage, the better the result.
Reality: Exceeding the recommended dosage can lead to serious side effects.
- 4 Myth: fat burners burn fat locally in problem areas.
Reality: Fat burners contribute to a general decrease in fat mass in the body, but cannot burn fat locally in certain areas.
- 5 Myth: fat burners are addictive.
Reality: Some fat burners can cause addiction due to the content of stimulants. It is recommended to cycle fat burners to avoid adaptation of the body.
Section 8: Conclusion
Fat -burners can be a useful addition to the plan of weight loss, but they are not a replacement for proper nutrition and physical exercises. Before you start taking it, you need to consult a doctor and choose a quality product from a reliable manufacturer. It is important to remember that a healthy lifestyle is the key to long -term success in achieving and maintaining optimal weight.