Far from muscle mass gain, the dry period is often dreaded by bodybuilders: less energy, fewer calories, reduced performance... Losing fat without losing muscle is not always an easy task. Fat burners are dietary supplements often used to help athletes through this period. But what are their benefits? Do they really work for lean training?

What is a fat burner? 

 

Known as "fat burners", fat burners can be found in every sports nutrition store, with one promise: to make fat loss easier. So far, nothing mysterious. They come in a variety of forms, from tablets and powders to drinkable ampoules, and their mode of action varies according to the active ingredients they contain.

No, they're not just for dieters. but they're just as interesting for fitness and gym addicts.

As far as the presumed mechanism of action is concerned, there isn't just one: we can't generalize. We therefore tend to classify them into four distinct categories: 

1. Lipotropics Lipotropic agents: they specifically target adipocytes, our body's fat cells. They break down fatty acids into a source of energy immediately usable by cells and the body as a whole. A well-known example of a lipotropic is L-carnitine.
2. Thermogenic Thermogenic agents: they raise body temperature, which in turn increases the body's caloric expenditure. They are found in foods such as coffee, green tea, guarana, all products containing caffeine, and spicy foods.
3. Hunger modulators Hunger modulators: These act on eating sensations by reducing appetite, either by acting on satiety hormones or by influencing the sensation of fullness in the stomach. These products are therefore not direct fat burners, but rather appetite suppressants, and are mainly used in diets.
4. The diuretics Although they are not fat burners in the strict sense of the term, they do act on water retention in the body, which can influence overall physical appearance, notably by reducing water retention, watery cellulite and the impression of swelling.

What are the benefits of muscle drying? 

 

Whether you're simply looking to lose weight, or to build muscle, the benefits of these fat burners are the same: promote fat loss without affecting muscle mass.

While efforts in the gym and on the plate are most important, fat burners can help you to increase your resting metabolism and help you burn more calories. Usually caffeinated, they can also give you a boost of energy if taken around the time of your workout.

 

Are they effective? 

 

Not all fat burners can be said to be effective in advance, since the mechanisms of action and the active ingredients used in each product are so different. 

We need to analyze each active ingredient present in each fat burner to determine whether or not they are useful for muscle leaning. Let's take a look at the most well-known active ingredients: 

• Caffeine has already been shown to promote fat oxidation at rest and during low-intensity activity, and in particular to increase thermogenesis. Studies have also shown a direct action on lipolysis.

• Green tea Green tea is one of the world's most popular weight-loss products: it is thought to act primarily through the caffeine it contains, as do guarana and cola nuts. But scientific research is also showing other active compounds of interest for fat loss. These include catechinsincluding epigallocatechin gallate.
  
  

• L-carnitine Naturally present in the body, this amino acid transports fatty acids to the mitochondria, where they are broken down and used by the body for energy. Carnitine is therefore essential for fat burning. In supplement form, it could increase the body'suse of fatty acids as energy during exercise, rather than glucose.

Green tea, caffeine in general, and carnitine are good fat burners that can be used during muscle leaning. Other ingredients, such as capsaicin found in peppers and chillies are also renowned for their effects on thermogenesis and fat oxidation.

 

What are their side effects? 

The fat burner are likely to induce undesirable when taken in excess.

Their potentially unpleasant effects are generally linked to the presence of caffeine. Like coffee, caffeinated fat-burning supplements can cause insomnia, headaches, hypertension or anxiety. insomnia, headaches, hypertension or anxiety.

But if you stick to the manufacturer's recommended dose and limit your consumption of energy and stimulant drinks, you're unlikely to experience any adverse effects. 

Are fat burners dangerous? 

No, fat burners are not harmful to your healthas long as they are used correctly.

There's no point in emptying your jar of dietary supplements in the hope of getting faster results on the dry. It's ineffective and bad for your health.

 

Fat burners for dryness: how to use them? 

For successful muscle toningIt's not enough to take a fat burner once in a while and let the magic happen. A well-balanced diet in the right quantities, combined with intense exercise, are the foundations of any successful muscle-wasting programme.

About the fat burner, make sure you eat them regularlyEven on days off. Avoid taking them around bedtime to limit the risk of insomnia, and prefer to take them close to training to benefit from the caffeine boost.