Fat burners: what are they, why are they needed and how do they work? * Crossfit

Continuing the topic of sports nutrition, we will consider the issue of weight loss and drying that is most important for all athletes. Reducing subcutaneous fat is the main goal in both cases. In order to effectively burn fat and maintain muscle mass, you need effective and harmless fat burners. What is it, how safe is it to take such supplements and are they not considered doping? You will find answers to these and other questions in our article.

Basic information

Fat burners is the general name for a group of drugs that are used to get rid of excess fat mass. However, a fat burner itself is not a panacea for excess weight. This is just a drug that pushes our body to one or another metabolic process.

Conclusion: sports fat burners are ineffective without a proper diet and a competent training complex.

Effective fat burners have many side effects and are usually tailored for one purpose or another. For example, thermogenics increase calorie expenditure, which enhances the effect of cardio during exercise. And lipotropics are, rather, biologically active additives that help burn fat in a passive state.

Kinds

Considering dietary supplements and pharmacological preparations, it is important to understand how fat burners from different groups work: which of them really give a lasting result, and which only accelerate the process started by changing the diet and training plan.

Type of fat burner	The principle of influence on the body	Efficiency
Thermogenics	This class of drugs raises body temperature to 37+ degrees. At this time, the body actively strives to reduce body temperature and cope with the resulting inflammation. As a result, an increase in pressure, temperature and calorie consumption during any activity.	By themselves, thermogenics are not considered a fat burner in the classical sense. They only increase the consumption of calories during physical activity, i.e. improve workout productivity.
Lipotropics	These are agents that increase the metabolic rate. In the case of a pronounced calorie deficit, they help to lose excess weight faster. It is important to understand that despite the name "lipotropic", when losing weight, not only fat deposits will be burned, but also muscle tissue.	In most cases, lipotropics are not suitable for serious fat burning. However, they improve performance from extreme low-carb diets or are used in combination with carbohydrate alternation.
Carbohydrate blockers	Carbohydrate blockers are proteins that, when released into the gastric tract, bind carbohydrate-degrading enzymes. Their structure reduces the absorption of sugar in the intestine, which leads to partial non-absorption of carbohydrates.	The results from the use of carbohydrate blockers are visible only if excess weight was associated with excessive consumption of sweets. In addition, one must not forget about the side effects and possible disruption of metabolic processes after the cancellation of the course of drugs.
Fat blockers	Fat blockers are proteins that bind lipase, the main enzyme responsible for fat processing. In addition, they improve gallbladder function, which allows fats to be broken down into sugar and water without the release of alkaloids, so they are used as fuel in training.	The effect of using fatty acid blockers is noticeable only if excess weight was associated with excessive consumption of fatty foods, in particular, saturated triglycerides or trans fats. Side effects are possible.
Appetite suppressants	Chemical compounds that affect receptors associated with desire to eat.	Effective in cases where excess weight is associated with a distended stomach. Quite dangerous, since they disrupt metabolic processes and can lead to gastritis.
Cortisol blockers	An auxiliary drug that does not affect fat burning itself, but slows down the catabolic optimization processes, making the weight loss process more even.	Reduces the likelihood of a plateau, maintains a fast metabolism in a calorie deficit. Maintain the muscle mass gained during training.
Thyroid stimulants	They stimulate the release of T3 hormones, which are responsible for the quality of metabolic processes.	Quite effective. WARNING: IT IS NOT RECOMMENDED TO TAKE WITHOUT PRIOR DOCTOR APPROVAL - USE MAY LEAD TO DIABETES MELLITUS AND OTHER SERIOUS COMPLICATIONS.
Replenishing dietary supplements	As a rule, these are Omega 3, vitamins and minerals that stimulate the binding of Omega 6 polyunsaturated acids, improve protein synthesis, and reduce the body's susceptibility to trans fats.	Effective as a supplement to a major fat burner. Unlike previous drugs, they are approved for use on an ongoing basis.
Complex pharmacology	Depending on the composition of the fat burners, the effect on the body varies. This includes complex anabolic hormones and asthma medications that break down adipose tissue instead of glycogen.	Complex pharmacology is often dangerous for the body and can lead to serious complications.

Based on the tabular data, we can conclude that the more efficiently a fat burner works, the more dangerous it is to health. Therefore, you should not get carried away with these drugs unnecessarily. If you are just starting to fight overweight, try to do without the help of pharmacology.

How to use

There is no single approach to the use of fat burners, since drugs of different groups act in different ways. Therefore, for athletes, the question of how to properly take fat burners without harm to health is relevant in order to get the maximum effect?

Consider the following characteristics:

Training complex. If you work exclusively in a strength mode and seek to build muscle mass by reducing the percentage of fat, you should pay attention to lipotropics. If your workout is based on a lot of cardio, thermogenics and asthma medications should be considered.
The arrival of calories. If you eat a lot of food, pay attention to the regimen of calorie blockers (carbohydrates and fats).
Rcalorie consumption. If the flow rate relative to the receipt is insufficient, then not a single group of drugs will help you lose those extra pounds.
Sports nutrition used. If L-carnitine is the basis, it can be supplemented with a caffeine-based pre-workout. If you are stimulating yourself with nitrogen donors, opt for lipotropics.
The state of the cardiovascular system. For people who have serious health problems (including those associated with obesity), many drugs are simply contraindicated for use.
The reason why natural fat burning has been slowed down. You may need a cortisol blocker.
Somatotype.
Daily regime.
Your current metabolic rate.

We do not make recommendations regarding specific regimens for taking certain drugs, and we advise you to consult a doctor or at least a trainer before taking any supplement.

There are general rules for the use of fat burners of certain categories:

Type of fat burner	When to take?
Thermogenics	The best results are obtained by taking thermogenics one hour before starting your workout. An additional effect will be if the drugs are combined with pre-workouts based on caffeine or ephedrine.
Lipotropics	Lipotropics are taken in different ways depending on the type. Most part divides the intake into 2 main components - the morning intake and one more intake a few hours before training
Carbohydrate blockers	Carbohydrate blockers are best taken 15-20 minutes before a carbohydrate-laden meal. If you prefer a separate diet and your current meal is carb-free, it's best not to use carb blockers.
Fat blockers	Fat blockers are taken 25-30 minutes before any fatty meal.
Appetite suppressants	Appetite suppressants are taken in a course of up to 30 days. 3 times a day: morning, afternoon, evening. Depending on the characteristics of the supplement / drug, the dosage regimen may vary.
Cortisol blockers	Cortisol blockers are best used before and after training. This will reduce the effectiveness of the workout itself and even slow down the process of losing weight, but will allow you to fully maintain muscle mass.
Thyroid stimulants	Only with the permission of a doctor and only with a prescription.
Replenishing dietary supplements	It is allowed to use it on an ongoing basis, the main thing is to observe the dosage.
Complex pharmacology	Only with the permission of the doctor, only according to the prescription.

What to combine with

How to drink fat burners correctly so as not to harm your body? Is it worth combining different groups of drugs to enhance the effectiveness of the training process? Consider which fat burners can be combined with each other.

Type of fat burner	What is safe to combine with	What to combine effectively	It is not recommended to combine
Thermogenics	Lipotropics, fat blockers, supplements.	Replenishing dietary supplements, appetite suppressants.	Thyroid stimulants.
Lipotropics	Thermogenics, fat blockers, supplements.	Complex pharmacology, cortisol blockers.	Complex pharmacology.
Carbohydrate blockers	Lipotropics, replenishing dietary supplements.	Fat blockers.	Appetite suppressants, thyroid stimulants, complex pharmacology.
Fat blockers	Lipotropics, replenishing dietary supplements.	Carbohydrate blockers.	Appetite suppressants, thyroid stimulants, complex pharmacology.
Appetite suppressants	Replenishing dietary supplements, lipotropics.	Thermogenics, thyroid stimulants, cortisol blockers.	Complex pharmacology, carbohydrate blockers, fat blockers.
Cortisol blockers	Lipotropics, replenishing dietary supplements	Thermogenics.	Thyroid stimulants.
Thyroid stimulants	–	Complex pharmacology.	With all other drugs.
Replenishing dietary supplements	With any of the drugs presented.		It is not recommended to combine with thyroid stimulants.
Complex pharmacology	Depending on the composition.

Supportive sports nutrition deserves special mention. Any of the drugs presented can be safely and effectively combined with:

Transport amino acids, for example, with L-carnitine.
Antioxidant drugs.
Protein foods, preferably BCAAs or isolates.
Sophisticated gainers that are used during alternation.
Creatine. Despite the fact that the latter floods a person with water, he does not slow down, but accelerates the process of fat burning.
Nitrogen donors. Powerful adaptogens that stimulate the body's recovery between workouts, which in turn accelerates the achievement of goals.

Cautions

Despite their effectiveness, most of the powerful fat burners are harmful to the body. The drugs load the cardiovascular system, affect the functioning of the gastrointestinal tract and disrupt metabolism.

If you are determined to take fat burners, follow these rules:

When using thermogenics, do not go to the sauna and try to avoid temperature extremes.
When using lipotropics, monitor your blood sugar closely.
When blocking calories, adjust your diet to reduce the number of nutrients you bind. This will prevent food from decaying in the digestive tract.
Watch your pulse closely when using asthma medications. Do not exceed the fat burning threshold, do not practice the Tabata protocol workout. Avoid hypoxia.
Do not use cortisol blockers if you have a tendency to form tumors.
Don't mix thermogenics and caffeine.
When using thyroid stimulants, be specific about your dosage. It is best to consult your doctor.

Careful scam!

Unfortunately, there is no telling which fat burner is better. But you can definitely remember about expensive drugs, the effectiveness of which is either scanty or none at all.

Raspberry ketone. It is positioned as a powerful lipotropic. In fact, it is a weak supplement that does not affect fat burning at all.
Green coffee. It is positioned as a powerful thermogenic and lipotropic with a complex effect. In fact, the effectiveness is close to that of regular caffeine.
Goji berries. Touted as a powerful fat burner that burns calories without exercise. In fact, it is a source of antioxidants and caffeine. Doesn't lead to serious results.
Chromium Picolinate. Told by marketers as an appetite suppressant. The effect is present, but the side effect is a decrease in natural testosterone production, which completely stops the process of fat burning.
Chitosan. Promoted as an appetite suppressant. In this regard, it is ineffective.

Outcome

Fat burners for weight loss are not as effective as many believe. Most drugs that lead to tangible weight loss only increase the effect of training and speed up the metabolism. The rest are not effective enough, although they allow you to lose 100 g per month without doing anything.

Remember that the task of effective weight loss / drying has a complex solution, including: