Fat Burners and Muscle Builders
We all want to build muscle while blasting fat, but are the supplements that claim to do that all hype? Check out these top 3 fat burners that can also help you gain the muscle you need!
Fat burners – all marketing hype?
Is it really possible to lose fat and build muscle at the same time or is it another marketing scam to create a buzz?
Experts say that building muscle and losing fat simultaneously with regular exercising and a healthy diet, is possible and doable. It is not easy to achieve this goal, but combining a balanced diet with cardio and weightlifting and supporting it with the right natural supplement can help you reap faster results.
Let’s take a look at the top 3 fat burners that are scientifically established and work effectively [check with your doctor before taking any supplement]:
1. Forskolin
Forskolin has been used in Ayurveda medicine for ages to help treat various diseases and conditions. It came into the limelight when Dr. Oz purported its benefits as a fat burner and called it a ‘lightning in a bottle. Read how Forskolin works, here.
The active ingredient found in the roots of the Indian Coleus plant is known as Coleus Forskohlii. It has positive effects on burning fat and gaining muscle as well as improves overall health.
- Research says forskolin helps stimulates the production of the enzyme that helps burn away stored fat, a process known as lipolysis, by boosting metabolism and burning excess calories.
- It helps suppress appetite as a way to support weight loss.
- It boosts the production of testosterone and thyroid, which helps improve muscle mass growth and production.
- Forskolin prevents the storage of new fat.
- It helps improves blood flow and is used in treating heart and blood circulation conditions.
- It is beneficial in treating depression and improves sleep.
- Used to treat skin allergies and skin conditions like eczema and psoriasis.
Experts recommend that taking a daily dose of 250mg of 10% forskolin extract twice every day for a period of 12 weeks is safe to treat obesity. Ensure that the supplement is 100% natural and read the label carefully for ingredients and purity.
Many people often compare Garcinia Cambogia with forskolin, as both are natural supplements used for weight loss. But the overall benefits of forskolin far exceed GC and have been considered generally safe for extended use.
2. Creatine
Creatine is another well-researched and popular supplement among bodybuilders and fitness enthusiasts. This incredible substance is naturally found in our bodies but in a very small percentage. Creatine helps improve the synthesis and transportation of ATP that supplies energy to all cells including muscles.
Creatine supplementation benefits include:
- Build muscle mass and improve strength.
- Enhance endurance and lose weight due to more muscles that burn more fat over time.
- Minimize muscle damage and accelerate muscle repair.
- Elevates water retention in muscles resulting in physically larger muscles.
It is recommended that 3-6gms of creatine is safe for everyday consumption.
3. Protein Supplements
Restricting your calorie intake or food groups might help you lose weight when are obese or overweight. But after losing the initial excess pounds, this math alone might not work as you might start losing the muscle mass instead of the fat.
All bodybuilders will tell you to increase your protein intake before and after a workout to burn fat faster while maintaining muscle mass. Protein is the building block of muscle tissue. It helps replenish your energy stores required for the workout and repairs muscle loss and fuel growth with the next post-workout protein dose.
According to a study published in the American Journal of Clinical Nutrition, the group consuming a low-calorie high protein diet lost more fat and increased muscle in comparison to the group consuming a low-calorie low protein diet.
As the main source of building muscle, include about 1-1.5 gm of protein per pound of your bodyweight. Some protein-rich food sources include chicken, eggs, soy, fish, turkey, Greek yogurt, and cottage cheese.
There are different types of proteins and are absorbed in a different rate by the body and should accordingly be included in our meals. Some proteins take much longer like casein protein takes about 2-7 hours and should be included as the bed protein whereas whey protein is absorbed very fast taking around 30-40 minutes and therefore be included post-workout when our body seeks protein the most.
Most bodybuilders take whey protein for fast muscle recovery and growth.
If you are not able to meet your protein recommendations through your food, include protein powder to supplement it. Be careful not to over-consume protein, as too much of a good thing can add up calories easily.
Wrap-Up
There are a number of factors that play an important role in the pursuit of a lean and muscular body. Counting calories and burning fat is essential, along with keeping in mind simple yet effective tips like keeping yourself hydrated and sleeping well. Cut down on your stress and relax with a good night’s sleep.
There are no magic bullets (even these fat burners) that substitute the benefits of a good exercise regime with a healthy lifestyle.
Set sustainable goals for yourself that includes cardio, weight lifting, and an active lifestyle.
These lifestyle changes will help you maximize your efforts and keep the fat at bay.
If you're interested in working with her either in person or remotely, please email her at [email protected].
Namrata currently lives in Bangalore. She is also a contributing health writer for superfoodliving.com. Read more of her articles here http://www.superfoodliving.com/author/namrata-kothari.
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