Fat Burners, do they work?
I really wish fat burners worked.
It would be so nice to sip on my “Oxy Candy Apple Fruit Punch Surprise Shred” Fat Burners instead of sustaining a moderate calorie deficit for an extended period of time, with sensible amounts of cardio included where necessary.
Thermogenic fat burners claim to work by raising your body temperature, causing you to burn more calories throughout the day. Although this claim is technically correct, please note two things: 1. coffee does the same thing and 2. this ‘more calories’ is very, very minor, and is also something your body gets used to over time. So, even if fat burners do have some small effect on your overall fat loss initially, that effect is going to dry up real quick.
Although these brightly coloured concoctions generally contain a wide variety of ingredients, here are a few of the most common ones.
This is why fat burners make you feel awesome. Some of them contain up to 300mg of caffeine, which is 3-4 cups of coffee’s worth of caffeine in one little scoop. It’s around this time you can taste colours and see sound, so it’s little wonder that people swear they get positive benefits from their favourite fat burner. Caffeine does increase your metabolic rate, but as we become accustomed to caffeine, that effect wears off.
L-carnitine (not to be confused with acetyl-l-carnitine) already exists in our body. It’s role is to transfer fatty acids (the fancy term for fat) into the cell to be burnt as energy. On paper, it makes sense that more l-carnitine = more fat being burnt, but unfortunately this doesn’t appear to be the case. There are currently no studies showing an increase in fat loss with people taking l-carnitine, so save that cash.
Conjugated Linoleic Acid (CLA)
In animal studies, CLA has been found to increase the amount of enzymes responsible for fat loss and in some studies, has led to increased weight loss. Although animal studies are a good place to start, we’re yet to see any real results in human studies, so I wouldn’t be bothering with CLA at this stage.
Raspberry ketones are small compounds isolated from raspberries (shock), which have been studied for their potential to increase fat breakdown. Unfortunately, the only evidence suggesting that raspberry ketones can help you with fat loss comes from studies in test tubes with insanely high dosage amounts that in no way reflect sensible, real life dosages. Stick to your calorie deficit.
If you’re confused, concerned or need some more clarity, pop over to Jono’s page and fill out a contact form. He can answer all of yours questions!