Hey y'all and welcome to the everyday athlete podcast recorded live from Omaha, Nebraska and I'm your host, Katie danger U S army veteran and founder of Red H Nutrition providing everyday athletes just like you, clean, effective nutritional solutions, custom formulated to help you reach your absolute potential every single day.
Hello again athletes. Welcome to episode number 12 of the everyday athlete podcast how fat burners work. You know for the longest time I was anti fat burner mainly because especially being in the supplement industry, people are looking for a quick fix. They're looking for that magic pill that can help them lose 10 20 30 pounds overnight. And I know saying that it sounds ridiculous like when we all talk to each other in our groups, we know that we can't lose that sort of body fat overnight. Like it does take work. But for some odd reason it is still prevalent out there that a fat burner will give you magic results almost instantly. So I know you've heard of fat burners before. A lot of the promises that have been made, like you can melt body fat off like ice cream and I am here to set the record straight on fat burners.
Episode number 12 is all about setting you up for success and you're going to learn how fat burners work, how do you use them safely, how to choose the right one for you and how to tell if it's working or not.
01:23 So let's just go ahead and dive into fat burners one-on-one and you can learn all about these supplements and how they can be added as a micronutrition option for your diet plan. Now as part of a complete healthy plan to lose weight, fat burners can definitely play a big role. Full disclosure, before we go any deeper on this podcast, this is going to be a little bit longer than the podcast you're used to hearing from me in prior episodes. And this episode is all about weight loss and how I believe you can successfully and safely attain those body composition goals. So let's just go ahead and start out with a metaphor. I think of fat burners like the scope on a hunting rifle only. You're trying to hunt fat cells in this image that I just gave you. Your diet is the gun and exercises the ammunition.
02:04 Fat burners may help you aim a bit better and target fat more efficiently, but without that heavy artillery and foundation, that's your diet. Some of the bullets in the chamber of scope are just good for looking at things from far away. It's not going to bring home the results. So that's why you've got to have that foundation of your diet and you've got to have the traction with the 80 20 principle of making sure that 80% of the time you're following what you need to to get the results in 20% of the time you're enjoying those cheat meals. So what is a fat burner? What is the definition of a fat burner? The term fat burner and I'm using air quotes here. Fat burner is used to describe nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increased weight loss, increased fat oxidation during exercise or create long term adaptations that promote fat metabolism.
02:59 So as you can see, a fat burner can encompass a lot of things. The list illustrates a wide range of functions and in the pill form, which generally is what you're going to find fat burners in, it can mean a lot of things. So we're going to dig a little deeper here. The first aspect we're going to look at is how do fat burners work? Some of the key ingredients used in fat burners are designed to stimulate hormonal reactions in the body and to help break down fat and use it as a fuel source. The main ingredient in those fat burners is caffeine, which helps you lose weight by increasing your metabolism and helping the 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 that reside in adipose tissue, also known as belly fat.
03:45 Once the fatty acids are broken down, they enter the bloodstream and can be burned up by our bodies to create energy. The one thing a fat burner won't do however, is fix a broken diet. If you're eating for healthy fat loss than a thermogenic fat burner can help with the other stuff like boost your energy, help to curb your appetite, promote fat to be used for energy, and even help you increase your metabolism at rest, which is also knows that thermogenesis so you can burn more calories throughout the day. Now another big question is do fat burners even work though? Yes, yes, they absolutely do, but here's the caveat to that. As long as you have reasonable expectations of what a fat burner working actually means, some people believe that if they're using a fat burner, they're able to melt off huge amounts of fat each week, each day.
04:32 Now, it's not going to happen that way, but here are some ways that you can help a fat burner do its best work and work the best for you. Number one, set reasonable expectations. The rate of fat loss can be enhanced with supplements, but you are not going to be safely dropping 10 pounds in a week just because you're using a fat burner.
Number two, I want you to remember this number. A safe rate of fat loss is about one to three pounds per week on average. Now, some people can push this up to about four pounds a week, but it's not sustainable. Eventually your body's going to hit a plateau and the fat loss will slow if you're dropping weight too quickly, whether you're using the fat burner or not. You could be losing lots of lean muscle mass, and if you want to keep your metabolism high through this fat loss or weight loss plan that you're on, you need to find a way to maintain that lean muscle mass.
05:23 Number three, cycle your fat burner. Even the best thermogenic fat burners out there are going to give you the same results forever and chronic use or overuse of fat burners can lead a stagnant results and of course, frustration. My advice to you is that you cycle your fat burners. You either change brands, change formulas, or completely stop using one every six to eight weeks. Then when you're ready to start back up, start up at a lower dose than when you had stopped prior. Increase that dosage exponentially back to the optimal dosage, what you were getting for number four when starting out, when the first time you're going to be adding a fat burner to nutrition. If this is the first time you've ever heard about fat, MERS and this podcast interests, you pay attention to number four here, start at a low dose. Fat burners are designed specifically to give you the proper doses of various ingredients to support the fat loss, so that doesn't mean that if you take more, you'll see better results, especially in red H Nutrition's fat burner.
06:21 We've got it specifically dosed to help you lose weight at a rate that is healthy and helps you maintain that lean muscle mass. So it's always best to start with the dose that's listed on the package and stay at that dose for at least two weeks. Then if you've been monitoring your results, tracking your progress, you can determine if it's necessary for you to bump up the dose to the higher end of the spectrum. Number five, make muscle a priority. Now when you're into weight loss, it's very, very common obvious that people want to lose fat and they want to not hop on the nearest cardio machine and do all the cardio they can so they can melt the fat away. But really, your body, your long term results, you deserve so much better than this approach along with your nutrition and supplements.
07:06 I encourage you to follow a comprehensive training program that maximizes fat loss will also minimize muscle loss when sustainable weight loss is the goal. Muscle is going to be your friend. It's going to help you burn calories. It's going to give your body a nice aesthetic shape and it allows you to stay active and feeling good. Bottom line is if you want to stay lean for the long term, you need to think about more than just cutting fat. So our fat burners are safe. Yes, yes they are, and as long as you take a reasonable approach to your overall nutrition and keep a watch on your stimulant intake, fat burners are a safe way to increase your results. Here are some points to keep in mind. Number one, don't die at forever. Number two, don't go too low on calories during your first dieting during the first part of your diet.
07:55 The key is to stay in a slight caloric deficit. All that means is that you're going to burn more than you consume, but don't always think that fewer calories is better. Once again, especially among women, it is a common myth that the greater the caloric deficit, the greater the results will be or the greater that you're going to lose fast. But I'm here to tell you that past a certain point, restricting calories doesn't predictably lead to weight loss. And if it does, those results are unhealthy and they're unsustainable. Remember, remember, remember the ultimate goal is feeling good and being healthy, not just looking lean. I want you to keep this goal in mind. I want you to still eat and enjoy your food. Get as many calories as you can to support your energy expenditure, the activity that you want to partake in while still keeping a slight caloric deficit with the activity you're doing with the implementation of a fat burner. Number three, be careful with your stimulus. If you're already starting your day with a cup of coffee and you continue to drink coffee the day, you should be careful about choosing a stimulant fat burner. Most fat burners out there are high in caffeine already and they contain other stimulants and thermogenic effect components, so while you're really going to enjoy the energizing effects of this high caffeine intake, if you happen to be mixing it with lots of other caffeine throughout your day, you could be losing sleep and actually excess stimulus intake can lead to fat retention rather than fat loss ever heard the same. Failing to prepare is preparing to fail.
A major component to your competitive success will be your nutrition prep and I create a competition nutrition guide to help you utilize pre-internet and post-competition nutrition protocols, boost your confidence heading into a competition, recover quicker post comps. You get right back to training and increase your power output and max capacity so you can own that podium. I created this guy just for the everyday athlete and you can get your free copy at competitionnutritionguide.com.
09:54 I'll say again, competitionnutritionguide.com so we've covered a few things here. We've covered our fat burners safe, do they work?
10:06 How do they work? But now you're probably wondering which one is right for me and that's a great question. There's two main kinds of fat burners out there. There's those that contain stimulants and then those that are stimulant free. Now, most fat burners out there on the market today, they're going to have stimulants in them. Things like caffeine and caffeinated fat burners are good for people who find it difficult to summon up the energy, summon up the motivation to do a vigorous workout or lengthy cardio session, but as effective as caffeine is though it's far from the only ingredient in popular fat burners, it is far from the only effective ingredient and it becomes even more effective when combined with some of these other ingredients that we're going to talk about. Now, once again, to be clear, more doesn't equal better just because a fat burner has a laundry list of supplements on the back of it doesn't necessarily mean that it is better.
10:54 Here are some of my favorite thermogenics and stimulants that are in fat burners that have the research behind them that show that they work and that personally I've had results from, we already talked about caffeine. There's also green tea, green tea, and then extracts in the green tea have been shown to activate the body's thermogenic fat burning activity and once again, a thermogenic just means we're burning more calories at rest. Our metabolism is boosted. Now there's a 2005 study that was published in the American journal of clinical nutrition and it found that men who ingested the active ingredient in green tea significantly reduced their total fat area, reduce their waist circumference, reduce their skin thickness, and lost subcutaneous fat in the belly area. That's pretty promising. There's also a CDL L carnitine, and this is a stimulant free amino acid and it's been used in the physique world for decades.
11:46 It's kind of like their secret weapon when it's taken once or twice daily with food. It helps your body convert, stored body fat into energy leaving you leaner and more defined, and it does this by breaking up the fatty acids so then they can be used for fuel. There's also green coffee bean research suggests that green coffee bean helps the body burn glucose and stored fat reduces the absorption of carbohydrates which essentially lowers the blood sugar and insulin spikes and it improves cholesterol and then another supplement that you need to know of it, it's in fat burners is cayenne pepper fruit. This also has metabolism boosting properties. It helps increase the amount of heat your body produces, making you burn more calories at rest, also known as thermogenesis. All right, so we've talked about the ingredients in a fat burner. Now you're ready to choose one, and then how do you know if it's working?
12:39 So once you find the best fat burner for you and your goals, I want you to give it two to three weeks before you begin determining if it's working or not. So you've got to give it some time to work with your body, work with your routine and see if it's going to help you reach those aesthetic and fat loss goals. You need to track your progress daily. You need to see how your goals are shaping up. And this can be in a variety of ways. You can take progress photos, you can take body part measurements, body fat measurements, or just track your weight on a scale. But if you aren't keeping results in some way, you're never going to have that starting point to know where you started and how far you've come. Now that said, despite what you may think weighing yourself more often, the tail of the scale isn't necessarily the only thing that you didn't know.
13:20 It's just part of the story. It's not the whole story, so don't fixate too heavily on it. You've got to take into consideration some of these other metrics like how you feel, how you look, how are your workouts progressing, how is your energy level? Those are also very, very important to be gauging and monitoring. Remember, certain people are going to react better to certain ingredients than others. So what works best for you or your friend may not work for you or your friend or vice versa. Okay, so after several weeks, give it some time. If you find that you're not seeing any results or the results you've hoped for or if your energy levels are crashing, consider using a different product that burners do work and if you are invested and motivated to lose weight and have that nutritional foundation that you know is going to drive those results, try a different product.
14:06 Try different formula. Don't just rule all fat burners out is crap altogether. Keep a close eye on your progress, stick with your nutrition and training and use fat burners occasionally for that five to 10% of your results and you're going to surprise the heck out of yourself with what you can achieve. So we've basically covered everything there is to know about fat burners at the very foundational level. You know how they work, how to use them safely, how to pick a good one, and then how to use one and then assess your progress. So now I'm going to leave you with one last thing I'm going to tell you about reddish nutrition's number one best selling fat burner. Burn notice, burn notice is going to help you do everything that you want with a fat burner. It's going to help you burn more calories at rest.
14:50 It's going to help you improve your fat loss and get those weight loss results anesthetics you've been looking for. It's a custom formulated thermogenic fat burner. It's been expertly formulated with caffeine, green tea, acetyl L carnitine, green coffee bean and cayenne pepper fruit so you can experience the full benefit and results that a fantastic fat burner can give you and as an added bonus for being a listener here today of episode number 12 and remember to use code podcast 20 and you'll save 20% off your email@example.com that's if you're a past customer or a new customer, make sure you use code podcast 20 save 20% on your entire order and burn firstname.lastname@example.org all right, athletes, I hope you found this information incredibly helpful and I hope it changed your mind perhaps on the benefits of a fat burner. They're not snake oil supplements do have a time and a place and if you're looking to accelerate your weight loss and your goals,
15:46 then a fat burner is very, very important for you to learn more about and very, very important for you to give a chance and start tracking that progress. Athletes. I want you to stay tuned for next week, episode number 13 I'm going to be diving into CBD and how it can be added to your nutrition for life changing performance and results. You're really, really going to like this episode. I believe in CBD. It is the truth and y'all need to know more about it. You guys, this is Katie D with the everyday athlete podcast over and out, and I'll talk to you again on the next episode.
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