{"id":539698,"date":"2024-04-09T15:31:06","date_gmt":"2024-04-09T13:31:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=539698"},"modified":"2024-04-30T07:58:59","modified_gmt":"2024-04-30T05:58:59","slug":"6-tips-to-improve-the-effects-of-a-fat-burner","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/","title":{"rendered":"How to Boost the Effect of Fat Burners and Lose Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#What_are_fat_burners\" title=\"What are fat burners?\">What are fat burners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#What_effects_can_you_expect_from_fat_burners\" title=\"What effects can you expect from fat burners?\">What effects can you expect from fat burners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#7_tips_on_how_to_improve_the_effects_of_fat_burners_and_lose_weight_faster\" title=\"7 tips on how to improve the effects of fat burners and lose weight faster\">7 tips on how to improve the effects of fat burners and lose weight faster<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#Which_fat_burner_should_you_select\" title=\"Which fat burner should you select?\">Which fat burner should you select?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#How_to_use_fat_burners\" title=\"How to use fat burners?\">How to use fat burners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>During their weight loss journey, many people reach for <strong>fat burners.<\/strong> While these dietary supplements are not miracle pills that will lose weight for you, they can be an <strong>effective weight loss supplement.<\/strong> Especially if combined with a few effective strategies. What can you do to <strong>improve the effects of fat burners<\/strong> and achieve the physique you desire?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_fat_burners\"><\/span>What are fat burners?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fat burners<\/a>&nbsp;are supplements that can help <strong>ease the way to your desired physique.<\/strong> They are designed to help<strong> burn more calories.<\/strong> They contain substances that can <strong>assist to&nbsp;increase weight loss, the oxidation (burning) of fat<\/strong> during exercise, or otherwise <strong>boost fat metabolism.<\/strong> Furthermore, they can also <strong>kick-start you into working out,<\/strong> allowing you to get more out of your workout and <strong>increase your energy expenditure.&nbsp;<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Types of fat burners<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Fat burners fall into two main categories:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Single-component<\/strong>&nbsp;&#8211; contain only <strong>one functional ingredient,<\/strong> such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/synephrine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">synephrine<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-carnitin-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">L-carnitine<\/a>.<\/li>\n\n\n\n<li>Multicomponent &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">complex burners<\/a>&nbsp;that <strong>combine several active ingredients.<\/strong> These often act even <strong>synergistically,<\/strong> which means that their combined effect is stronger than if taken separately.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Then these supplements can be classified into:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stimulant-based burners<\/strong> &#8211; contain stimulants that can help provide an energy boost to kick-start your performance. The most common is the aforementioned synephrine, but also <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">caffeine<\/a>, which can be found in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">green tea<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/forskolin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">forskolin<\/a>.<\/li>\n\n\n\n<li><strong>Stimulant-free burners<\/strong> &#8211; burners that do not contain stimulants. This category includes the aforementioned <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/l-carnitine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">L-carnitine<\/a> or <a href=\"https:\/\/gymbeam.com\/cla-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">CLA<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n-1124x749.jpg\" alt=\"How to boost the effects of fat burners?\" class=\"wp-image-537375\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n.jpg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_effects_can_you_expect_from_fat_burners\"><\/span>What effects can you expect from fat burners? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Boost metabolism (thermogenic effect)<\/strong> &#8211; fat burners containing substances with a thermogenic effect <strong>contribute to the production of heat in the body<\/strong> (thermogenesis). Since the body needs to expend <strong>extra energy<\/strong> to generate heat, this is reflected in an <strong>increase in caloric expenditure.<\/strong> Thermogenic burners may contain a single active ingredient, such as caffeine, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">combine multiple ingredients<\/a>&nbsp;that complement each other.<\/li>\n\n\n\n<li><strong>They support fat metabolism<\/strong> &#8211; fat burners help burn more<strong> fatty acids (fat)<\/strong> as part of energy metabolism. A typical example is L-carnitine, whose role is to transport fatty acids to the cell&#8217;s mitochondria, where it is then burned to produce energy.<\/li>\n\n\n\n<li><strong>They can affect appetite<\/strong> &#8211; some fat burners can <strong>help maintain stable blood sugar (glycaemia) levels<\/strong>, which can <strong>reduce appetite.<\/strong> This will help <strong>maintain a calorie deficit<\/strong> and increase the chance that you will keep the weight off after losing weight.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>They can block the absorption of certain nutrients<\/strong> &#8211; substances contained in some fat burners can act to some extent as <strong>blockers of nutrient absorption.<\/strong> This means that the body does not absorb the full caloric value of a given food, and so its caloric load is alleviated. An example of such a substance is <a href=\"https:\/\/gymbeam.com\/white-kidney-bean-extract-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>white bean extract<\/strong><\/a> (<em>Phaseolus vulgaris<\/em>), which acts as a <strong>carbohydrate blocker.<\/strong> <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[21]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Promote weight loss<\/strong> &#8211; given all the points described above, fat burners are a good weight loss aid.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fat burners<\/strong><\/a>&nbsp;obviously <strong>won&#8217;t do the work for you<\/strong> when it comes to weight loss, but they can make the <strong>whole process of getting the physique you want a little easier.<\/strong> They are a kind of superstructure in the process of shedding extra kilos. If you have a solid foundation in the form of a <strong>calorie deficit<\/strong> that can be achieved through diet and exercise, fat burners can make the weight loss journey even easier.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order for the supplementation of burners to be truly effective, it is necessary that you &#8220;prepare the way&#8221; for them. Therefore, what can you do to make the most of the effects of these aids and manage to lose weight? With the following tips, you can <strong>boost the effect of fat burners and get the most out of their effects. <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/image00008-1124x749.jpeg\" alt=\"How to boost the effects of fat burners?\" class=\"wp-image-537391\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_tips_on_how_to_improve_the_effects_of_fat_burners_and_lose_weight_faster\"><\/span>7 tips on how to improve the effects of fat burners and lose weight faster<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Calorie deficit<\/h3>\n\n\n\n<p>I&#8217;m sure you already know that the basic rule of thumb for weight loss is to be in a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calorie deficit<\/strong><\/a>. You cannot lose weight if your caloric intake is higher than your caloric expenditure. And in the same way, the effect of fat burners will be almost zero if you have a high energy intake. On the contrary, the result will rather be weight gain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A calorie deficit is thus the alpha and omega of weight loss, and burners, thanks to the aforementioned thermogenesis and other factors, <strong>can increase this deficit to some extent.<\/strong> They can, for example, give you a boost before a workout, which will make you more enthusiastic about the workout and make you more focused and have a more intensive workout, where you burn more calories.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>calorie deficit of 15-20%<\/strong> of current energy intake is commonly recommended for effective and sustainable weight loss results.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calculate how much energy you should consume on an average day with our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online online energy and macronutrient intake calculator.<\/strong><\/a><\/li>\n\n\n\n<li>Using the calculated data, you will be able to create a diet tailored to your exact needs. You can read how to do this in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tailored-meal-plan-complete-guide-on-planning-your-diet-based-on-calories-and-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tailor-Made Diet: A Complete Guide to Planning Your Diet by Calories and Macros.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28792,3738,1562,44254,8350,8789,7067,64393,64381,44248\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Adequate protein<\/h3>\n\n\n\n<p>In order to get the most out of fat burners, it is necessary to keep your diet under control. A <strong>protein-rich diet<\/strong> can help you do just that. This is mainly because they <strong>contribute to a longer feeling of satiety,<\/strong> which makes you eat less. If you&#8217;re properly satiated, you&#8217;re also less likely to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-is-snacking-holding-you-back-from-losing-weight-11-easy-ways-to-get-your-diet-under-control\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">snack<\/a>, which makes it easier to maintain a calorie deficit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As studies show, <strong>higher protein consumption<\/strong> is associated with a <strong>lower risk of excess body fat.<\/strong> At the same time, having a sufficient proportion of this macronutrient in the diet contributes to <strong>maintaining or even increasing muscle mass.<\/strong> And the <strong>more muscle you have, the more energy you burn.<\/strong>&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[3 &#8211; 5]<\/sup><\/mark><\/p>\n\n\n\n<p>To boost the effects of fat burners, try including more <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>&nbsp;in your diet, for example in the form of <strong>meat, eggs, dairy products,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>legumes<\/strong><\/a> or <strong>plant-based meat alternatives<\/strong> such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tofu<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, if you work out and would like to lose weight, your protein intake should fall in the range of<strong> 1.6-2.4 g per kg of body weight.<\/strong> You can also ensure sufficient protein intake for your body with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein drinks<\/a>. In case you are eating a meat-free or plant-based diet, you can make use of plant-based protein sources and<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;plant-based proteins<\/a>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[6]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wondering what is an optimal protein intake? Then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/when-and-how-much-of-protein-to-take-for-achieving-maximum-result\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Much Protein to Eat for Muscle Growth, Weight Loss, Endurance Performance Support or During Pregnancy?<\/strong><\/a><\/li>\n\n\n\n<li>What functions do proteins have in the body? What are their sources? And what is the risk of protein deficiency? The answers to these questions and more can be found in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Co_hrozi_pri_nedostatocnom_prijme_bielkovin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Protein: Its Functions in the Body, Optimal Intake, Food Sources, and What&#8217;s at Risk if You&#8217;re Deficient.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-1124x751.jpg\" alt=\"Just Whey protein powder\" class=\"wp-image-537409\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Strength training<\/h3>\n\n\n\n<p>Fat burners work best after a workout. They push you to <strong>perform better, give you more energy<\/strong> and help you <strong>burn a few more calories.<\/strong> The combination of strength training and fat burners can thus be an effective combo on the way to your dream physique.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strength training is helpful in <strong>reducing body fat,<\/strong> as confirmed by a review of up to 58 studies which showed that <strong>strength training<\/strong> performed for at least <strong>4 weeks<\/strong> helped <strong>reduce body fat by an average of 1.46%.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Also, according to one study, <strong>strength training combined with cardio training<\/strong> has been shown to be <strong>more effective in reducing body fat<\/strong> than endurance training alone. Another analysis of studies found that <strong>10 weeks of strength training<\/strong> can <strong>increase calorie burn by 7%<\/strong> and <strong>reduce fat by 1.8 kg.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[8, 9]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, <strong>strength training builds and maintains muscle mass<\/strong>, thus helping you achieve an attractive and athletic physique. And as we mentioned earlier, <strong>the more muscle mass you have, the more calories your body burns.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>After strength training you also burn calories for another day or two,<\/strong> so to speak, for free. During exercise, the muscles are &#8220;damaged&#8221; and the body needs to expend<strong>&nbsp;extra energy to<\/strong> <strong>repair, enlarge and strengthen them.<\/strong> Thus, for the next <strong>24-48 hours after strength training,<\/strong> you will <strong>burn about 5-10% more calories<\/strong> compared to when you would not have gone for the workout. This phenomenon is also known as the<strong> After-Burn effect.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to burning calories, strength training brings about other <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/9-great-reasons-to-start-exercising-and-how-to-do-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">benefits<\/a>&nbsp;such as <strong>improved physical performance, fitness,<\/strong> but also <strong>cognitive function<\/strong> and <strong>self-esteem<\/strong>. Whether it&#8217;s lifting weights in the gym or training with your own weight, strength training should definitely not be underestimated and should form part of your workout routine. This is because it will not only help you<strong> burn fat more efficiently,<\/strong> but also <strong>build a stronger body and mind. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can lose weight in different ways, whether it&#8217;s through diet, cardio or strength training. If you are wondering what are the pros and cons of these strategies, then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/diet-cardio-and-strength-training-what-is-best-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Diet, Cardio and Strength Training. Which is Best for Weight Loss?<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-1124x749.jpg\" alt=\"strength training\" class=\"wp-image-537425\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Cardio and HIIT training<\/h3>\n\n\n\n<p>In addition to strength training, which builds muscle and strength, <strong>cardio or HIIT training will also help you maximise the effects of fat burners.<\/strong> Fat burners help to <strong>increase the burning (oxidation) of fat during a workout,<\/strong> so if you combine them with these activities, you will achieve better results in the form of <strong>more calories burned and gradual shedding of extra kilos.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[20]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cardio training, whether it&#8217;s <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">running<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cycling<\/a>, walking in the great outdoors or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hiking<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-benefits-of-swimming-that-will-get-you-into-the-pool-today\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">swimming<\/a>&nbsp;or skating, <strong>helps burn calories<\/strong> and also <strong>helps build endurance and strengthen the health of the cardiovascular system.<\/strong> While strength training helps to shape your physique, aerobic activities take care of burning calories.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The effect of cardio activities on the reduction of body fat, as well as visceral fat, is confirmed by several studies. For example, an <strong>analysis of 15 studies<\/strong> showed that <strong>aerobic exercise is associated with abdominal fat loss<\/strong> in middle-aged women.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[15]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to cardio training to maximise the effect of fat burners, you can also include <strong>HIIT<\/strong> workouts in your workout routine. This is a <strong>high-intensity interval workout<\/strong>&nbsp;that combines<strong> short bursts of fast-paced activity with breaks.<\/strong> An example of such an exercise is Tabata, where you perform at your peak performance in short intervals of time. It typically lasts 4 minutes and is divided into 8 rounds in which 20-second stretches of exertion and 10-second stretches of rest alternate. Studies show that this type of exercise is highly effective in burning calories. For example, one study found that <strong>people who practiced HIIT training 3 times a week for 10 weeks experienced a significant reduction in the amount of body fat and also a reduction in waist circumference.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[16]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT<\/strong> training is an effective way to burn fat in a short time. According to another scientific paper, this type of workout helped <strong>people burn 30% more calories<\/strong> in the same amount of time than other types of sporting activities such as cycling or jogging. In addition, similar to strength training, after an intense workout, your body has to repair the muscles or tendons &#8220;damaged&#8221; by physical exercise. And for these processes it needs to expend energy. This manifests itself in an <strong>increase in resting metabolic rate (RMR),<\/strong> where the body burns more calories even when you are not exercising, just like in the case of muscle training.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[10, 16]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The recommended dose of the burner before a cardio or HIIT activity will help you burn maximum calories. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Did you know that you can burn calories with the help of a jump rope? You can find a simple how-to guide in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-skip-rope-6-exercises-and-3-hiit-workouts-for-intense-calorie-burning\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Jump Rope? 6 Exercises and 3 HIIT Workouts for Intense Calorie Burning.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-1124x749.jpeg\" alt=\"cardio training and fat burners\" class=\"wp-image-537095\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Quality sleep<\/h3>\n\n\n\n<p>Although it may not seem like it, <strong>sleep<\/strong> is also an important factor that affects the effect of fat burners. A <strong>healthy sleep routine and getting an ample amount of quality sleep<\/strong> can be helpful on the road to your dream physique. One study that examined the effect of sleep on weight gain over a 10-year period showed that <strong>women who slept less than 6 hours had a higher risk of obesity.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[11]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sleep deprivation and its impact on weight gain is also confirmed by other scientific research, the results of which have shown that<strong> less than 7 hours of sleep can be reflected in subsequent weight gain.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Further 6-month research on 245 women confirmed that <strong>quality sleep for at least 7 hours a day increases the likelihood of weight loss by 33%. <\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[13]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thus,<strong> getting quality, undisturbed sleep can help improve the effects of fat burners<\/strong> by <strong>promoting healthy weight loss<\/strong> and <strong>preventing the risk of becoming overweight or obese.<\/strong> <strong>Hormones<\/strong> play an important role here. Getting enough sleep is important for proper levels of the <strong>hunger hormone (ghrelin)<\/strong> and the<strong> satiety<\/strong> <strong>hormone (leptin)<\/strong>. If the quality of your sleep is poor, or if you have not slept enough hours, the levels of these hormones will fluctuate &#8211; ghrelin levels will increase and leptin levels will decrease. This then results in an increased appetite, especially for sweet or high-calorie foods. Conversely, on the other hand,<strong> if you get enough sleep, you are more satiated, satisfied and don&#8217;t have cravings to snack after a meal.&nbsp;<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[22]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So, in order for sleep not to sabotage weight loss and the effects of fat burners, you need enough sleep, <strong>ideally 7 to 9 hours.<\/strong> However, the more physical or mental stress you are under, the more the need for sleep increases.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[14]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order to optimise your sleep routine, you don&#8217;t suddenly need big changes in your regime. Even <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">small steps<\/a>, such as <strong>limiting caffeine intake in the evening<\/strong> or the<strong> use of electronic devices before bed,<\/strong> are enough to get you off to a good start.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you are intrigued by the topic of sleep in relation to weight loss, then be sure not to miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sleep: The Most Effective Booster and Fat Burner.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-1124x749.jpg\" alt=\"the effect of burners will promote sleep\" class=\"wp-image-537111\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. A healthy microbiome <\/h3>\n\n\n\n<p>The state of your intestinal flora affects many aspects of your health, from your body&#8217;s immunity to your mental health. To maintain the <strong>health of the microbiome,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>probiotics<\/strong><\/a>&nbsp;are a good choice. These beneficial bacteria can, among other things, <strong>help to make fat burning more efficient<\/strong> and thus increase your chances of losing weight. This is supported by the results of an analysis of 15 studies, which revealed that <strong>people who took probiotics experienced a greater decrease in body fat, weight and BMI<\/strong> compared to people who took a placebo.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[17, 18]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Supplementing your diet with probiotics,<\/strong> whether through your diet or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nutritional supplements<\/a>, can <strong>help support the fat-burning effect<\/strong> and contribute not only to weight loss, but also to your overall health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To support the health of your microbiome, you can also include <strong>fermented products<\/strong> in your diet, which are loaded with beneficial bacteria. These include traditional fermented products such as sauerkraut, fermented vegetables and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/kimchi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kimchi<\/a>. Be sure to give kefir or acidophilus milk a chance, which are also rich in beneficial bacteria. It is also important for microbiome health to &#8220;feed&#8221; the microbiome properly, which can be helped with <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vl\u00e1knina (opens in a new tab)\">fibre<\/a><\/strong>, which is what the microbiome enjoys best.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Active lifestyle<\/h3>\n\n\n\n<p>Last but not least, in order to burn fat more efficiently and easily, it is important to<strong> regularly exercise.<\/strong> Whether it&#8217;s the aforementioned strength, cardio or HIIT training or any other sporting activity, <strong>movement and an active lifestyle<\/strong> are<strong> important factors in promoting the effects of fat burners. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All movement counts, and on the road to your dream physique, it&#8217;s important to <strong>incorporate as much regular movement into your day<\/strong> as possible. It can be even small changes, like taking the stairs instead of the elevator. Or on the way to work by public transport, perhaps get off the bus one stop early and walk the rest of the way. If you have the option, you can cycle to work or to the shops, for example. Every step towards a more active lifestyle counts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have time and the weather is right, you can go for a day hike on the weekend, for example. During hiking, <strong>an average 65 kg woman can burn about 345 kcal per hour,<\/strong> and an <strong>average 80 kg man can burn something around 420 kcal through this activity.<\/strong> So if you go for, say, a 6-hour hike, you will <strong>burn on average between 2,000-2,500 kcal<\/strong> over the course of the day. Now that&#8217;s a nice number, isn&#8217;t it?&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[19]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-1124x750.jpg\" alt=\"hiking\" class=\"wp-image-537441\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>And even being home on the weekends, you can still take steps to be more active and burn calories. You can go to the gym in the morning, take a walk in the park in the afternoon, or go for a swim. In addition, you can even <strong>burn calories while doing household chores,<\/strong> thus combining the pleasant with the useful.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The lifestyle you lead also has a big impact on how efficiently you burn fat.<\/strong> There is a huge difference between an active and passive approach to life. If you move regularly, your lifestyle is varied and full of different activities, it can help you shed extra kilos and maintain your dream weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_fat_burner_should_you_select\"><\/span>Which fat burner should you select?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To make the most of the effects of a fat burner, the ideal choice may be to bet on a <strong>multi-ingredient fat burner with stimulants<\/strong> such as <strong>caffeine<\/strong> and <strong>synephrine<\/strong> supplemented with <strong>green tea extract<\/strong> (EGCG). This is an effective combo that works synergistically. It&#8217;s especially useful before a workout, when it will kick you into high gear and burn more calories. However, if you wish to take the burner before a workout in the evening, it would be better to avoid stimulants and opt for a different type of burner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-843x1124.jpeg\" alt=\"\" class=\"wp-image-537459\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07.jpeg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>If you select a complex burner containing more than one ingredient, its effect can be further enhanced by a single-component burner which contains an ingredient that is not in the complex burner. This could be for example<strong> carnitine, forskolin<\/strong> or <strong>garcinia.<\/strong> And if you have sufficient knowledge, you can also make your own single-component burner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are looking for a reliable fat burner with carefully selected ingredients, these fat burners from our product range might be a good choice for you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>FueBurn<\/strong><\/a> &#8211; a complex thermogenic fat burner, which is an effective combination of <strong>caffeine, synephrine, green tea extract<\/strong> and other substances such as <strong>capsaicin, ginger extract<\/strong> or<strong> forskolin.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-nero-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nero<\/strong><\/a> &#8211; the composition of this multi-ingredient burner consists of a combination of <strong>caffeine<\/strong> and<strong> L-carnitine<\/strong>. It is also supplemented with extracts of <strong>green coffee, green, black and white tea.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beastburn-fat-burner-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BeastBurn<\/strong><\/a> &#8211; is a complex fat burner with a formula <strong>specifically designed for women.<\/strong> It contains <strong>caffeine, synephrine, L-carnitine, plant extracts<\/strong> and <strong>vitamins.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-night-burn-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>NightBurn<\/strong><\/a> &#8211; a type of burner<strong> without stimulants<\/strong> designed for all those who would like to <strong>burn fat even at night whilst sleeping<\/strong>. It contains a complex of active ingredients, among which you will also find<strong> L-carnitine.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Appetite Control<\/strong><\/a> &#8211; is designed for those who would like to <strong>control their constant hunger and cravings for sweet or salty foods.<\/strong> Among other substances, it also contains the aforementioned <strong>white bean extract,<\/strong> which acts as a carbohydrate blocker.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Would you like to learn more about how to select but also use a fat burner? Then you should not miss our article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-most-effective-fat-burner-and-how-to-use-it\/#Ako_si_vybrat_najlepsi_spalovac_tuku\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Select and Use the Most Effective Fat Burner?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you would like to learn more about the other active substances, then be sure not to miss these articles:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/l-carnitine-and-its-11-great-side-effects\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Carnitine: Effects on Weight Loss, Sports Performance, Brain, and Other Aspects of Health.<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/synephrine-what-effect-does-it-have-on-accelerating-metabolism-weight-loss-and-how-to-dose-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Synephrine: What Effect Does It Have on Speeding Up Metabolism, Weight Loss, and How to Dose It?<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Caffeine Before a Workout: Features, Benefits, Risks, and Dosage.<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_use_fat_burners\"><\/span>How to use fat burners?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you are just starting to supplement with a fat burner, the first step is to <strong>study its dosage thoroughly.<\/strong> When it comes to stimulant-based fat burners, it is ideal to take them<strong> 30 &#8211; 45 minutes before your workout<\/strong> to maximise their effect. Fat burners are available in <strong>tablet form<\/strong> but also in<strong> liquid form,<\/strong> and so with some you can choose the option that suits you better. If you choose a burner containing <strong>caffeine,<\/strong> then be <strong>careful not to exceed its safe daily dose.<\/strong> In fact, for the average adult, caffeine intake should not exceed <strong>400 mg\/day from all sources. <\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[23]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is also important to make sure you are <strong>drinking enough<\/strong> when taking burners. As some have a thermogenic effect and can make you sweat more, you should not forget to replenish fluids regularly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fat burners can <strong>help you lose fat<\/strong> and be a few kilos lighter, but it&#8217;s important to support their effect. They won&#8217;t do the job for you on their own. When it comes to weight loss, it is important to have a <strong>calorie deficit,<\/strong> but also a <strong>balanced diet<\/strong> rich not only in protein, but also in healthy fats, vitamins and minerals. You can also support fat burning with <strong>physical activity<\/strong>, such as strength training, but also cardio or HIIT training. To further multiply the effect of fat burners, you also need to make sure you get a <strong>good night&#8217;s sleep<\/strong> and look after the health of your microbiome. The combination of these tips can thus help you on your way to your dream figure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Have you tried fat burners? Share with us your weight loss experiences. And if you liked this article, support us by sharing it among your friends. Maybe you can help them make their weight loss efforts more effective.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fat burners can help you on your journey to your dream physique. How can you make the most of their effect to effectively shed unwanted kilos? This article will reveal how.<\/p>\n","protected":false},"author":218,"featured_media":537000,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7631,6497,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-539698","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-healthy-lifestyle","9":"tag-nutritional-supplements","10":"tag-weight-loss","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Boost the Effect of Fat Burners and Lose Weight? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to increase the effects of a fat burner and lose weight fast? Strength training or protein intake can help. What more can you do to lose weight faster?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Boost the Effect of Fat Burners and Lose Weight? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to increase the effects of a fat burner and lose weight fast? Strength training or protein intake can help. What more can you do to lose weight faster?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-09T13:31:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-30T05:58:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Spalovace-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana Benkov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana Benkov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/\"},\"author\":{\"name\":\"Zuzana Benkov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/0846a96351542761522219e9726a0ce8\"},\"headline\":\"How to Boost the Effect of Fat Burners and Lose Weight?\",\"datePublished\":\"2024-04-09T13:31:06+00:00\",\"dateModified\":\"2024-04-30T05:58:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/\"},\"wordCount\":3581,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Spalovace-FB.png\",\"keywords\":[\"healthy lifestyle\",\"nutritional supplements\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/\",\"name\":\"How to Boost the Effect of Fat Burners and Lose Weight? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Spalovace-FB.png\",\"datePublished\":\"2024-04-09T13:31:06+00:00\",\"dateModified\":\"2024-04-30T05:58:59+00:00\",\"description\":\"How to increase the effects of a fat burner and lose weight fast? 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