Many people see them as miracle pills that they just need to swallow and do all the work for them without having to change their diet or exercise. Unfortunately, this is not the case. Fat burners are the imaginary tip of the iceberg for all the hard work we have to do ourselves. Burners are not magic pills with miraculous effects, but they are only crutches on our way to lower body fat percentage.

Do not forget that the burner will only make fat burning more effective if you support its effect with a nutritionally rich diet, regular training and the 6 tips we have prepared for you. Thanks to it, you will acquire healthy habits for your body, metabolism and mental balance.

What is fat burner ?

The fat burner is a thoroughly mixed mixture of substances - a nutritional supplement that can act as an assistant in increasing the rate of metabolism, increasing fat oxidation and energy expenditure during training. All of these can be beneficial for weight loss. Most incinerators offer many interesting benefits, but none of them can work miracles and only work on their own. Even a better burner cannot correct a poor diet and zero physical activity.

However, we distinguish four basic types of burners, namely burners without added stimulants, such as L-carnitine, CLA, chitosan, which are suitable for people sensitive to ingredients with a stimulating effect. Burners based on stimulants, such as synephrine, caffeine, tyramine, green tea or Yohimbine, contain stimulants that support the process of losing weight and provide the body with energy. Thirdly, complex burners combine both types of burners into one product, while also containing other additives such as vitamins, minerals and enzymes. Thermal burners support thermogenesis, and thus the generation of heat in the body, thereby increasing energy expenditure even without physical exertion.

Most burners promote direct fat burning and help get rid of excess fat. However, one should not forget that physical activity is necessary.

The burner can only help you with a properly adjusted diet, with an appropriately selected caloric deficit and at the same time with an adequate training load. It can help with fat burning, reduced appetite. Burners can also slightly increase metabolism and thermogenesis, which can lead to a small increase in the number of calories burned. Most burners also contain stimulants (eg caffeine) so they can also help with low energy and fatigue.

Do fat burners work?

Yes, they work... as long as you have reasonable expectations of what fat burners "work" means.

Some people believe that if they use a fat burner, they will lose more fat each week and it should happen without much effort. But that won't happen!

The basis of successful weight reduction is maintaining a negative caloric balance in the diet, which means consuming fewer calories than the body needs. There are two main ways to do this, the first is to reduce the intake of carbohydrates or fats and the second is to adequately increase the level of physical activity. There is one more factor that is often underestimated, but can definitely contribute to the whole process.

Some of the key ingredients used in fat burners are designed to stimulate hormonal responses in the body to begin breaking down fat and using it as a fuel source.

The main ingredient in most fat burners is caffeine, which helps you lose weight by increasing your metabolism and helping your body use fat for fuel. It also helps provide energy for exercise and other calorie-burning activities. In the body, caffeine increases the breakdown of fatty acids found in adipose tissue – also known as belly fat. Once the fatty acids are broken down, they enter the bloodstream and our body can burn them for energy.

However, one thing a fat burner won't do is fix a poor diet. If you eat a balanced and honest diet for healthy fat loss, then a fat burner can help you with other things: increase energy, help curb appetite, promote the use of fat for energy and even increase your metabolism and temperature - which is known as "thermogenesis " – so you burn more calories during the day.

How do compounds work in incinerators?

Fat burners act on the body thanks to a wide composition of biologically active compounds. The stimulating effect, caused for example by caffeine or L-tyrosine, helps to mobilize mental forces for training, which can deepen the body's energy deficit necessary for weight loss. It is worth noting here that long-term reduction in overweight people can cause a loss of motivation and a loss of energy, so the action of these compounds can be especially appreciated here.

Another group of compounds, i.e. hydroxycinnamic acid from Malabar tamarind, epigallocatechin gallate from green tea and the amino acid L-carnitine, can inhibit the formation of energy reserves in the form of adipose tissue to a certain extent. The first two of these compounds limit lipogenesis, that is, the formation of fat cells, while the second is involved in the transport of fatty acids into the mitochondria for energy purposes.

Body fat is not the only problem for people struggling with excess body weight. Sometimes disorders in the area of glucose and insulin metabolism can also be problematic. Chromium and piperine from black pepper, among others, show potential against these disorders.

Are fat burners effective?

Using a fat burner will not replace 100% energy deficit, which is primarily influenced by diet and level of physical activity. However, it can indirectly facilitate the whole process, e.g. by alleviating fatigue and metabolic disorders. The compounds contained in preparations called burners show a spectrum of biological functions, thanks to which they affect not only the structure of the body, but also cognitive functions, mood and even the body's potential to fight free radicals.

Are fat burners safe?

As long as you approach your overall nutrition sensibly and watch your stimulant intake, fat burners can be a safe way to increase your results.

Here are the biggest rules to keep in mind:

1. Don't diet forever

To be clear, no, you don't have to diet for the rest of your life to stay fit.

If you are serious about losing weight, plan your diet for a maximum of 10-14 weeks. This will give you plenty of time to fine-tune your diet for your specific food preferences and activity level. If you sometimes deviate from your plan, don't feel desperate, but don't give in to other temptations, keep it as a joy and go back to the planned diet, exercise and keep moving forward.

2. Don't go too low on calorie levels

During your targeted dieting phase, it's key to stay in a moderate caloric deficit—that is, to consume fewer calories than you burn. But don't think that less is always better! It's a common fat loss myth, especially among women, that an extreme calorie deficit is a good way to get more out of your fat burner.

3. Be careful with stimulants

If you can't start your day without a cup of coffee and drink another 3-4 during the day, be careful when choosing a fat burner. Most fat burners, unless specifically stated to be stimulant free, contain caffeine or other stimulants.

While you'll definitely love the energizing benefits you get from such a high caffeine intake, if you're mixing fat burners with multiple cups of coffee or any other caffeinated beverage, there is an upper limit to the effectiveness of stimulants, which is different for everyone, but if you cross it, it will have the exact opposite effect and you will want to sleep even more, but you won't be able to.

Most people who have overused fat burners can tell you at least one story about trying to work miracles by overdosing on fat burners and ended up sweaty, jittery, and feeling a little out of sorts.

What substances are most often found in the incinerator?

There are two main groups of fat burners - those that contain stimulants and those that do not. Most thermogenic burners contain stimulants, but of course they can also be found in those that do not. Some of the key ingredients used in fat burners are designed to stimulate hormonal responses in the body to help break down fat and use it as a source of energy. Let's now look at the substances that are most often found in incinerators.

1. Caffeine

The main ingredient of most burners is caffeine, which we probably don't need to introduce to you for a long time, because it is known as the most used stimulant in the world. Caffeine is not added to burners by accident, because it helps to increase the metabolic rate and helps in the use of fat for energy production. Caffeine in the body increases the breakdown of fatty acids found in adipose tissue. As soon as 1. But when the fatty acids are broken down, they enter the bloodstream and our body can burn them to create the energy needed for training and other activities. At the same time, caffeine is also a CNS (central nervous system) stimulant that can support our concentration, sports performance, endurance and strength, which is useful for reducing training.

2. EGCG

The second ingredient found in most burners is green tea extract - EGCG. Green tea and green tea extracts have been shown to activate thermogenic fat burning activity in the body. These effects are further strengthened by caffeine, which is also a part of green tea. Green tea is primarily used as a stimulant, which also has antioxidant, diuretic and burning properties, so it is very often used as an active ingredient in fat burning supplements.

3. Synephrine

Another common component of burners is synephrine. Synephrine is a compound similar to ephedrine. It can help speed up metabolism by increasing lipolysis and basal metabolic rate. There is a lot of confusion and controversy about whether Synephrine is safe and what effects it has on the body, as it is often confused with other substances, including the aforementioned ephedrine. However, most actual studies agree that Synephrine is a safe supplement when used in adequate doses and promotes fat burning and increased thermogenesis. Its effect also increases when combined with caffeine.

4. L-carnitine

In burners, we also find myths wrapped in L-carnitine, to which we devoted the entire article relatively recently. For decades, this amino acid has been a secret weapon for athletes in various industries to support performance and physique. Taken once or twice a day with food, it can also help the body convert stored body fat into energy. This is because of its ability to break down fatty acids so that the body can use them as fuel. Of course, this only applies if we follow the principle of caloric deficit and other aspects necessary to reduce fat. L-carnitine has also been shown to help speed recovery from training and may even reduce exercise-induced muscle soreness.

5. Capsaicin

Another useful substance that we can find in burners is capsaicin. Capsaicin is an alkaloid that occurs naturally in chili peppers and is responsible for their hot taste. Capsaicin can increase thermogenesis because it naturally heats up. In addition to the burner, the hearts of hot food lovers can also dance, because capsaicin can be taken in a way other than nutritional supplements.

Of course, we can find other components in the burners. For example, cayenne pepper is often used, which also affects thermogenesis and combustion. We can also find green coffee in the content and taurine.

How to improve the effects of the burner?

1. Increase your protein intake

Proteins are a natural thermogenic macronutrient. This means that the body uses more energy to process protein than to process fats or carbohydrates. Proteins therefore act as a natural burner in the body.

A study has confirmed that if your diet consists mainly of calories from foods with a high protein content, you will burn more fat. In practice, this means that if you replace the schnitzel with potatoes for chicken breast with pea puree, you are one step closer to the desired figure.

Protein supplements such as whey protein, casein, or a protein bar can ensure you get enough protein throughout the day. At the same time, they satiate you for a long time, reduce your appetite and reduce the amount of calories you take in, which leads to greater weight loss.

2. Start strength training

Strength training is a type of exercise during which you build muscle growth and strength. Usually such training involves lifting weights. According to research, training for gaining muscle has many health benefits, especially when it comes to burning fat.

In one study, strength training helped reduce subcutaneous fat in 78 subjects with metabolic syndrome. Another study showed that 12 weeks of strength training combined with aerobic activity had a greater effect on fat burning than cardio alone.

An analysis of studies found that 10 weeks of resistance training can increase calorie burn by 7% and also reduce fat mass by 1.8kg. By strengthening and strength training, you can speed up fat burning and thus support the effects of your burner. As a bonus, you will have a defined figure and a strong body.

So push your limits and always try to do one more rep. Put on weight and don't give up. Many people make the mistake of doing high reps with small weights if they want to burn fat. But if you train with low weights, you give your body a signal that you no longer need more muscle, and therefore it can use it as a source of energy. Supplements like BCAAs, creatine or glutamine can help you build strength while burning fat.

3. Eat more healthy fats

It may seem counterproductive, but healthy fats can help you fight body fat. They support muscle growth and also the feeling of satiety. It takes a while for the body to break down fat, so you'll feel fuller for longer while reducing your appetite and hunger pangs.

One study found that a diet rich in healthy fats from olive oil, nuts or fish was associated with a lower risk of weight gain, compared to a diet without these fats. But be careful! Unhealthy sources of fat, which contain a lot of saturated trans fats, promote the storage of body fat, increasing the width of the waist and abdominal fat.

However, olive oil, fish, fish oil, avocado, nuts and seeds are a source of omega-3 fatty acids, which have many benefits for the human body, including a fat-burning effect. You can also find all the benefits of omega-3 fatty acids in our article. However, it should be borne in mind that healthy fats are rich in calories, and therefore it is necessary to regulate their intake. Also for this reason, you should exclude unhealthy fats from your diet and replace them with healthy ones.

4. Exclude refined carbohydrates from your diet

A lower intake of refined carbohydrates can make the burner more effective and help you shed fat. Refined carbohydrates are grains that have been so processed by the food industry that their grains do not have bran or sprouts. This causes the final product to contain almost no fiber or nutrients.

They have a higher glycemic index, which can cause blood sugar fluctuations and increased hunger. Studies have confirmed that a diet high in refined carbohydrates can be the cause of growing belly fat.

In contrast, a diet high in whole grains is associated with a lower body mass index and a reduction in waist circumference. One study of 2834 people confirmed that those who have a higher intake of refined carbohydrates in their diet have a higher tendency to store belly fat. In contrast, those who ate more whole grains tended to weigh less.

To maximize results, you should therefore exclude refined carbohydrates from pasta, processed foods, white bread and breakfast cereals from your diet. Instead, include whole grain bread, quinoa, buckwheat, barley or oats in your diet.

5. Increase iron intake

Iron is a mineral that affects several functions in the body. A lack of iron, as well as iodine, can affect the health of the thyroid gland and therefore the secretion of hormones that regulate metabolism. Several studies have confirmed that a low level of iron in the body is associated with a malfunction of the thyroid gland and disruption of the production of its hormones.

Common symptoms of hypothyroidism, or reduced thyroid function, include weakness, fatigue, shortness of breath, and weight gain. Likewise, iron deficiency can cause fatigue, dizziness, headaches and shortness of breath. Treating iron deficiency by including this mineral in your diet can boost your metabolism. It then works more efficiently, relieves fatigue and helps increase physical activity. One study even found that people treated for iron deficiency experienced a reduction in body weight, waist circumference, and body mass index, known as BMI.

However, the fact is that the average person does not get enough iron in their diet. Women, children, infants, vegans and vegetarians are the groups of people most at risk for iron deficiency. This mineral can be found mainly in red meat, poultry, seafood, green leafy vegetables and beans. However, you can also add iron through supplements that can help you regulate your metabolism and energy levels.

6. Get more sleep

Sleep is another factor that can affect the effect of your fat burner. Don't you believe? Several studies have confirmed the association between adequate sleep and weight loss.

One study of 68,183 women found that those women who slept no more than 5 hours a day over a period of 16 years were more likely to gain weight. In contrast, women who slept longer than 7 hours a day were less likely to gain weight.

Further research has confirmed that quality undisturbed sleep for at least 7 hours a day increases the likelihood of weight loss by up to 33%. This research was conducted on a test group of 245 women who enrolled in a 6-month weight reduction program.

Lack of sleep can also lead to changes in hormones that cause an increased appetite, which also causes a greater risk of obesity. However, sleep that lasts at least 7 hours has many benefits for the overall functioning of the body, the immune system and, last but not least, for body weight.

You should therefore make sure you get enough sleep every day. It is best to set a regular sleep schedule, limit caffeine intake in the afternoon and minimize work with electronic devices before bed. If your burner is preventing you from getting a good night's sleep, don't take it after six o'clock in the evening, or switch to a caffeine-free type of burner, such as L-carnitine.

So before you even start with a fat burner, be sure to shop around and find the one that best suits your needs and preferences.

Best fat burner ADI-PEX

A quality and organic fat burner should be made from natural and organic ingredients, without synthetic additives, dyes or chemicals. It should have the potential to stimulate the metabolism and help the body burn fat faster.

Examples of natural and organic ingredients that could be in a fat burner include green tea, caffeine, guarana, ginger, turmeric, citrus fruits, cayenne pepper, and bitter orange peel. These ingredients can help increase metabolism, reduce appetite and speed up the fat burning process.

A quality and organic fat burner should have minimal side effects, such as nervousness, insomnia or increased heart rate. It should also be free of dangerous chemicals that could have a negative effect on the body.

One such bio fat burner on the market that fits this description is called ADI-PEX. It contains a combination of various natural ingredients that increase metabolism and promote fat burning. ADI-PEX is also free of dangerous chemicals and synthetic additives, which can be an advantage for many people.

However, it is important to remember that every body reacts differently to different types of fat burners and ingredients. That's why it's important for everyone to do their own research and consult with a nutritionist or doctor when choosing their fat burner.

We will have a version on offer soon for man.

WE RECOMMEND OUR PRODUCT ADI-PEX

Used sources

GymBeam - https://gymbeam.sk/blog/6-tipov-ako-zlepsit-ucinky-spalovaca-tuku/

AllNutrilon - https://allnutrition.sk/blog-6/Funguju_spalovace_tukov-blog865.html

Kulturistika - https://www.kulturistika.com/magazin/hubnuti/spalovace-tuku-precenovane-doplnky-nebo-zazrak-do-diety?gad_source=1

FitPlus - https://www.fitplus.sk/vyziva/ako-ne-funguju-spalovace-tukov-a-podla-coho-si-vybrat/