7 Ways To Make Your Fat Burner More Effective

Popping a capsule won't necessarily make your fat go away, but incorporating these seven steps will optimize a good fat burner's effects!

In the pursuit of lean muscle, smart nutrition and intense training are your most important weapons. You simply can't shed body fat without hard work in the gym and kitchen. However, a well-formulated fat burner can increase the effects of that hard work, giving you extra ammo in the war against body fat.

The supplement market is flooded with fat burners that work by increasing metabolism and thermogenesis, boosting energy, suppressing appetite, or blocking carbohydrate and fat absorption. Just swallowing a pill, however, won't deliver the best possible results. Maximize the effectiveness of your fat burner and get the most burn for your buck by following these seven steps!

1.Get On Track

Like everything in life, you get out what you put in, and getting lean is no exception. You can't simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.

A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories, it's critical that you first get on track with a well-designed fitness program, like James Grage's 9-week Rewired Trainer.

2.Choose The Right Fat Burner For You

There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn't always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories: stimulant-based and stimulant-free.

Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine, synephrine, tyramine, and yohimbine (or yohimbe). In the stimulant-free realm, look for products containing fat-burning green tea extract (standardized for epigallocatechin gallate or ECGC) and acetyl-L-carnitine, and appetite-suppressing ingredients like caralluma fimbriata extract, or phaseolus vulgaris (white kidney bean), and cynara scolymus (artichoke) extract.

Stimulant-based fat burners will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You'll also likely find ingredients common to stimulant-free formulations in this class of fat burners.

3. Timing Is Key

Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don't work out in the evening, or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.

4. Drink Up

Since fat burners elevate your metabolism, you'll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the men's (or ladies') room more often. These conditions can lead to a state of dehydration and slowed metabolism.

Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It's recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you're training in a hot environment and sweating for long periods, you may need to double your water intake.

5.Cycle Your Fat Burner

The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles.

The best way to know if you need to cycle your fat burners is by assessing how you feel when you're on them. If after several weeks you find that you no longer get the "kick" you used to from a regular dose, then it's time to take a break—not more product.

6. Don't Shrug Off Sleep

One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they're constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You've heard it before because it's so important: Get eight hours of deep sleep nightly.

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.

7. The 1-2 Pre-Cardio Punch

If you're looking to really get your metabolic furnace going, take a fat burner containing caffeine and green tea extract first thing upon waking, and again 30 minutes before your cardio session. Most people attribute the thermogenic benefits of green tea to its caffeine content, but that's not entirely correct. Biochemically, green tea's dramatic effects are due to the interaction between its high content in catechin-polyphenols (ECGC) and caffeine, and their impact on sympathetically released norepinephrine (NE). The synergistic action of these compounds inhibits the breakdown of NE.
If you're looking to really get your metabolic furnace going, take a fat burner first thing upon waking, and again 30 minutes before your cardio session.

Norepinephrine is a key player in fat mobilization, lipolysis, and appetite suppression. Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo. The addition of caffeine assists in the mobilization of body fat to be used as fuel, enhances focus and motivation, and has been shown to reduce exercise-associated muscle pain. You'll work out harder and longer, and enhance your ability to burn fat.
source by :  http://www.bodybuilding.com/fun/7-ways-to-make-your-fat-burner-more-effective.html

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The Only Fat Burners That Actually Work (and Other Ways to Fight Flab)

 Can supplements help you lose weight? We compare the best fat burners you can buy in a bottle with the finest natural alternatives

If you’re looking to shed weight fast, fat burners are becoming an increasingly popular option – when used wisely. They’re designed to speed up the rate you can lose weight when combined with a healthy diet and regular exercise.

Though you’ll still need a healthy dose of willpower to combat bad food decisions, fat burners can help by suppressing your appetite and keeping up your energy levels even on a calorie-restricted diet – making it much easier to make healthier food choices.

Fat burners (or thermogenics as they’re otherwise known) aren’t for everyone, though. Their high caffeine content can play havoc with your sleep patterns, while some of the ingredients can have more serious, unwanted side effects if they’re not taken properly. Here, we take a closer look at the benefits and disadvantages of fat burners and how to use them safely, as well as offering some alternative fat-torching supplements for you to consider.

You'll also want to combine them with a sensible diet, read our get lean in four weeks diet plan for a good place to start.

What are Fat Burners?

Fat burners are blends of herbs and stimulants that slightly increase your body temperature, which can help you to burn more calories during exercise. Caffeine, green tea and the South American herb yerba mate are all key players that get the green light. But there are other more dubious ones on the market too. Evidence is thin on the ground for the effectiveness of carnitine, forskolin and ephedrine. The latter is a synthetic version of the Chinese herb ephedra and used to be a key ingredient in a lot of brands, but it’s now only available on prescription in the UK because of its harmful side effects and addictive qualities.

What Do They Do?

Some fat burners simply burn calories as heat. Others also claim to stimulate the release of adrenaline, increase your metabolic rate or act as appetite suppressants. The evidence for them working is limited, though. “A careful calorie intake and exercise are likely to produce better weight-loss results in the long term,” says nutrition expert Anita Bean.
Who Shouldn’t Take Fat Burners?

“Fat burners raise cortisol – a stress hormone – so if you suffer from anxiety it could make things worse,” says strength coach Gregg Marsh. “If you think you need them, consult your doctor first.”
How Much Should I Take?

Follow the instructions on the bottle, but be careful if you’re planning to use them over a long period of time. “Take them on a rotation cycle of 14 days on 14 days off for only two cycles every eight weeks,” advises Marsh.

When Should I Take Them?

Most fat burners contain caffeine and will make you jittery, so taking them in the morning is probably best. “Never take fat burners after 2pm because they affect sleep patterns,” says Marsh. Other than that, go with the recommendation on the bottle, but combine them with a structured exercise plan if you want to see tangible results.

Do Fat Burners Have any Side Effects?

“Taking high doses of ephedrine can have serious effects, including palpitations, anxiety, insomnia, vomiting and dizziness,” says Bean. “While herbal alternatives are generally safer, you may get side effects with high doses – some can raise blood pressure or cause heart disturbances.”

Which Fat Burners are the Key Players?

Caffeine

Caffeine increases fat oxidation during rest and exercise, boosts the body's ability to metabolise fat (converting it to energy) and produces heat in your body to hike up your energy expenditure, called thermogenesis. Concentrated pill form is more manageable than caffeine via your daily coffee hits – to increase energy expenditure you need a high daily dose of 8mg per kg of bodyweight, that's equal to eight Starbucks short Americanos per day. Gulp.

L-carnitine

If burning fat during a workout is your priority, first you need to mobilise it. L-carnitine is an amino acid that transports fatty acids into the mitochondria – our internal power plants – to produce energy. Take a single dose of 500-3,000mg before your workout to ensure that you transport the maximum amount of available fat for fuel during exercise. It’s especially useful if you’re training fasted or on a low-carb diet where fat oxidation is already maximised. However, as we said above, evidence for their effectiveness is thin.

Green tea

One of the best natural fat burners around, green tea can give your metabolism a jolt. It’s also packed full of antioxidants and has been linked to the prevention of everything from heart disease to Alzheimer’s. Drink it instead of regular tea or diet soft drinks for a huge variety of health benefits.

Phosphatidylserine

Anyone training intensely is likely to be under some serious stress. The stress hormone cortisol, which is responsible for fat storage, is secreted in high amounts as a result, but phosphatidylserine blocks its secretion. This allows you to recover quicker, burn more fat and build more muscle. Take it after your workout or in the evening, especially if you’re training at high intensity or particularly prone to elevated stress levels.
6 of the Best Natural Fat Burners

Blackcurrant

Forget the miracle powders and potions. The best way to burn more fat is with blackcurrant extract, according to a study by the University of Chichester. When cyclists were tested at three intensities, there was a huge 27% rise at the highest intensity and 15% at the lowest. “Nothing else increases fat oxidation so substantially,” says the study’s author Mark Willem, a professor of exercise physiology. But why’s it so effective? “We observed a higher activation of an enzyme that transports fat into the powerhouse of the muscle, the mitochondria.”

How to work them into your diet Test subjects took 300mg tablets daily, so for the best results, do the same. The active ingredient is also found in other dark fruits and veg such as aubergines, plums and cherries, so eat those to burn more fat.

Grapefruit

Researchers at Scripps Clinic in California found that eating just half a grapefruit before each meal can help you to lose weight, up to half a kilogram per week, even if you keep your diet exactly how it is now (assuming that you don’t eat junk food three times a day). The author of the study, Ken Fujioka, says that there is a key compound in grapefruits that helps to regulate insulin, a fat-storage hormone. “Anything that helps lower insulin can help people lose weight, and grapefruit seems to be one of those foods,” Fujioka says.

How to work them into your diet Peeling and segmenting is the most obvious way to get the goodness out of a grapefruit. Try cutting it into chunks and adding to a spinach salad or simply grab a spoon and eat as is, if you can handle the bitterness.

Almonds

Eating a handful of almonds each day – alongside a healthy diet – is quick and simple way to burn fat, according to research published in the US International Journal Of Obesity. Participants in the study who ate almonds daily for six months found that they lost 18% of their body fat. Those who followed a diet with the exact same amount of calories and protein but swapped out almonds for an equal number of calories in complex carbohydrates (like bread) only lost 11% of their body fat.

How to work them into your diet They’re a perfect at-your-desk snack, although they can be quite addictive. Alternatively, chop them up and add them to your morning porridge.

Pears

An often forgotten fruit. A study by the University of Rio de Janeiro revealed that people who ate three pears a day consumed fewer calories each day and also lost more weight than those who didn’t. They’re very rich in fibre (with one pear packing in 15% of your daily recommended amount), so they’ll help you to feel fuller for longer and keep you from overeating.

How to work them into your diet Be sure to keep the skin on them as it holds most of the beneficial fibres. Pears make a great addition to a leafy salad, especially when combined with blue cheese.

Navy beans

Never heard of them? Well, they should figure in your diet if you’re looking to lose fat – a serving of navy beans contains nearly 20 grams of resistant starch. Researchers at the University of Colorado found that if you eat foods high in resistant starch levels just once a day you could burn 25% more fat than you would without them.

How to work them into your diet Try sautéing some shallots and garlic in olive oil, throw in a couple of cans of drained navy beans, mix it all up in a blender to purée.

Chocolate

Yes, chocolate. Hear us out. Dark chocolate – and other foods that are high in antioxidants – have been proven to help prevent the build up of fat cells in the body, a precursor to obesity and heart disease. This is according to research from the Taiwanese Journal Of Food Chemistry And Agriculture.

How to work them into your diet It’s chocolate. Do we need to tell you? Just try not to eat too much of it, kind of defeats the object.

The Workouts

Without exercise, your fat-burning efforts would be futile. Here are three effective fat-burning training protocols to follow.

AMRAP

This stands for as many reps or rounds as possible, depending on the type of workout you’re doing. You do these workouts for time, so the emphasis is going as hard as you can for the prescribed period, with as little rest as possible. This creates a massive energy demand, which – you guessed it – torches loads of calories. Top personal trainer David Arnot suggests and AMRAP of ten kettlebell swings and six burpees in five minutes to start you off.

Tabatas

Short, vicious and fantastic for fat loss. These four-minute high-intensity interval workouts comprise eight rounds of 20 seconds’ work and ten seconds’ rest. And you can do them with almost any move that has an explosive element to them. “Not only does it increase fat burning, it’s also a great tool for building mental strength, because getting through Tabatas is a real challenge,” says trainer and former Marine Sean Lerwill. Try this Tabata workout to get you started with the protocol: 20 seconds of maximum-intensity rowing, followed by ten seconds of rest.

FL4

Fat Loss 4 is a workout protocol made up of four moves performed back to back in a circuit of just five minutes. You’ll do 30 seconds of an upper-body compound move, followed by a 15-second rest; 30 seconds of a lower-body compound move, with another 15-second rest; 30 seconds of a core move, with 15 seconds’ rest again; and finish with one minute 45 seconds of a high-intensity cardio exercise followed by a one-minute rest. “This works your entire body and massively raises your heart rate over a short period of time, which fires up you fat-burning metabolism during a session and keeps it working for hours afterwards too,” says personal trainer Will Girling. “Try this FL4 workout: four rounds of pull-ups, squats and Russian twists, with a row to finish.”

source by : http://www.coachmag.co.uk/nutrition/supplements/1157/best-fat-burners

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10 Tricks to Lose Weight Just Sitting at Your Desk

Set a timer to get up every 20 minutes or so

You’ve heard this tip before, but it’s worth repeating. Simply standing up more often helps to prevent weight gain versus sitting. We expend a surprising number of calories through non-exercise activity thermogenesis (NEAT)—activities like walking to the water cooler, vacuuming, and even toe tapping and fidgeting. This incidental movement can help with fat loss, say The Nutrition Twins, Lyssie Lakatos, RDN, and Tammy Lakatos Shames, RDN. Obese people tend to sit 2.5 hours a day more than their sedentary lean counterparts, research shows. Some fitness bands not only track your steps, but they’ll remind you if you’ve been inactive for a certain period of time. You can set a quiet vibration timer on your phone or a desktop one with your sound turned off (like e.ggtimer.com) that’ll remind you to get up and take a loop around the office. Here are tricks to make your walking routine even healthier.

Toss out junky snacks

Rid your desk of those “emergency” sweets, suggests Lakatos Shames. Out of sight, out of mind. When you’re not surrounded by temptations, it’s much easier to stay away from foods that can lead to weight gain.

Stock up on healthy snacks

We’ve all had those days where a meeting runs way too long and you don’t have time to grab lunch. Your best bet to prevent a “hangry” (hunger + angry) episode: Rely on fiber-filled, protein-packed snacks that will keep you satisfied on relatively few calories, suggests Lakatos. Keep non-perishable snacks in your office drawer, like pre-portioned nut packs, or lower-sugar granola bars like KIND bars, roasted chickpeas, whole grain crackers, and even a small jar of peanut butter or almond butter. If you have access to an office fridge, stash these nutritious foods: apples, edamame, black bean dip or hummus for your crackers, non-fat yogurt topped with one tablespoon of granola, cucumber slices with low-fat cottage cheese, and raw, sliced veggies like carrots, peppers, and celery. We love these 31 healthy snacks for adults.

Drink plenty of naturally flavored water 

Flatten your belly by sipping water infusions throughout the day. The extra flavor will help if you’re sick of plain water and the combination of water and potassium from the fruit/herb/veggie infusions can help flush bloating culprits (like salt) from your system. Consider buying an infuser water bottle for your desk to which you add fruit or fresh herbs (find some on Amazon, Walmart, or Bed Bath & Beyond, to name a few). “When you’re properly hydrated you won’t make the common mistake of confusing thirst for hunger,” says Lakatos. “The extra fluid in your stomach can keep you feeling full.” The Nutrition Twins have a few favorite infusion recipes from their website: including Cucumber-Blueberry Water (8 ounces water, ¼ cup blueberries, ¼ cucumber, sliced), or their Lemon and Mint Detox Infusion that you can sip warm or cool (1 teaspoon grated ginger, slice up one lemon, several mint leaves, pour over 8 or 12 ounces water). These sneaky signs of dehydration mean you need to drink up.
Sip tea with lunch

Sip tea with lunch

Green, black, and oolong tea contain the amino acid theanine, which brings on a state of mental calmness yet alertness. This may help ease anxiety and prevent overeating due to emotional stress, while also making you very alert and mindful of your food choices. When you make good, healthy, rational meal decisions you stay leaner. These health benefits of tea are pretty mind-blowing.

Desk exercise: Zip up your abs

“We rely on this and it truly makes a huge flat-belly difference,” says Lakatos. Activate your abs by squeezing them in tight and pulling them back against your spine as you exhale. Picture zipping your abs together by using your muscles to contract your abs by pulling in from the center—think about pulling everything in a vertical line from your belly button up to between your breastbone, while also holding everything in and back toward your spine. Hold for a count of 10 as you continue to exhale. Slowly release and repeat for 10 reps at least three times. “Not only will this create good posture, it will also wake up the abs muscles and make it easier to keep your abs in,” says Lakatos Shames. Bonus: When you’re focusing on flat abs and a tight stomach you’re less likely to overeat at your desk. Here are 12 reasons your belly might be bloated.

Desk exercise: Tone your thighs

Try this thigh-toning exercise under your desk. (Beware wires and remove clutter first!) Stay seated with your feet on floor and back straight. Extend your right leg until it’s level with your hip, slowly lower. Repeat 10-15 times. Switch legs. You’ll feel the burn in your quadriceps.

Desk exercise: Strengthen your calves 

You can do this office exercise when you’re on the phone or doing something that doesn’t require you to write or participate beyond talking. Stand behind your chair, holding onto the back. Rest your right foot on back of your left lower leg. Do toe raises on your left foot. Switch sides. (If you’re in heels, remove them first.)

Desk exercise: Tighten and tone your butt 

Tense up gluteal muscles as you sit in your chair. Hold for 10 seconds. Do reps of 10 at a time. No one has to know you’re doing them.

Desk exercise: Jump-start digestion

Make your stomach flatter with this digestion exercise to stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract. Suck in your stomach as far as you can, then stick it out as far as you can. Breathe in when sucking in and breathe out when you push your stomach out. This small exercise helps blood flow to the stomach, aids in digestion, and exercises your abdominal muscles, says Lakatos Shames.

SOURCE BY : http://www.rd.com/health/diet-weight-loss/lose-weight-desk-exercises/

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