One of the crucial popular dietary supplements available on the market today is fat burners, which probably shouldn’t come as an excessive amount of of a surprise, considering losing a few pounds is certainly one of the highest, if not the #1 goal, for many individuals who go to the gym.
And ideally, if weight reduction is your goal, taking fat burners and understanding should go hand in hand, as together they’ll aid you burn more calories throughout the day.
As well as, fat burners with stimulants will provide you with more energy to work out even harder (meaning you could have the potential to burn more calories!), and establishing sound exercise habits now will aid you more easily maintain your weight reduction in the long term.
So, in case you’re taking a fat burner, it’s a great idea to work out as well, as it’s going to only aid you lose more weight and keep it off in the long term. But, do you absolutely have to work out while taking fat burners? And what happens in case you don’t?
Let’s discover.
What Is A Fat Burner?
Fat burners are a category of dietary supplements which can be used to extend fat loss. Each fat burner complement comprises a novel combination of ingredients and dosing designed to aid you lose body fat.
Fat burners typically either do that by increasing your calorie burn through thermogenesis or decreasing your calorie intake by curbing hunger, resulting in lack of body fat and improved body composition.
You may learn much more about fat burners in our article: What Is A Fat Burner?
What Do Fat Burners Do?
Fat burner supplements enable your body to burn fat through several mechanisms.
Probably the most common ways fat burners aid you drop some pounds include:
- Increase calorie burn by ramping up metabolism
- Decrease appetite and cravings
- Increase energy and physical activity levels
- Increase focus
Again, the principal purpose of every of those is to burn fat.
Do Fat Burners Work?
Before we get into an excessive amount of detail, let’s first answer the query: Do Fat Burners Work?
And the reply is: Yes, fat burners work. Multiple studies have shown that using fat burners and thermogenic supplements effectively increases metabolism and improves body composition.
For instance, a 2021 meta-analysis examined fat loss through thermogenic fat burners, comparing it to fat loss through exercise and diet¹. To be clear, the people taking dietary supplements were exercising.
The researchers found that even without exercise or a regimented weight loss plan, people still successfully lost weight only using fat burners. Nevertheless, it is important to notice that the group that only took a fat burner lost less fat than the group that performed exercise and followed a healthy weight loss plan.
Other studies have also shown positive findings with taking fat burners. In 2023, a paper examined the consequences of participants taking a multi-ingredient fat burner2.
The study concluded that the fat burner’s thermogenic mixture resulted in an increased metabolic rate, more calorie expenditure, and reduced fatigue over a 3-hour period.
The complement used numerous ingredients (20+), including:
- Caffeine
- Garcinia Cambogia
- CLA
- Raspberry Ketone
Interestingly, though there have been so many ingredients used, no negative health markers were seen within the blood tests, suggesting that fat burners are secure.
What Happens If You Take Fat Burners Without Working Out?
So, what happens in case you take fat burners without understanding?
The results of what happens can be determined by what ingredients are within the fat burner. That is on account of the several mechanisms by which the ingredients work.
Here’s a have a look at some potential outcomes.
1) May Cause Jitters:
Taking thermogenic fat burners can increase your heart rate and offer you an energy boost. Out of all of the sorts of fat burners, stimulant fat burners have essentially the most noticeable effects.
When taken without exercise, stimulant fat burners may give someone the jitters or make them feel fidgety. As well as, stimulant fat burners may increase your body temperature, which can lead to sweating and agitation.
Other fat burners, reminiscent of non-stimulant fat burners, won’t affect you as much.
Many ingredients in non-stim fat burners work by increasing focus and concentration. Subsequently, any such fat burner may even have the opportunity to offer advantages if you’re doing work or chores and will be the more sensible choice if not training.
2) Still Mitigates Appetite:
One in every of a fat burner’s mechanisms is to assist decrease your appetite. In the event you’re not understanding, taking a fat burner can still help support your weight reduction goals by stopping you from eating less.
Eating fewer calories will play an enormous role in overall body fat, so this implies they will still help along with your weight reduction progress.
But, imagine the gains you may make in case you ate less and exercised.
3) Potentially Results in Loss Of Muscle Mass:
One final issue to handle is the lack of lean muscle mass that will occur in case you take fat burners and do not exercise. At any time when you place yourself in a caloric deficit, you place yourself susceptible to losing muscle.
Our bodies are efficient machines, so once they need energy, they find it from various compounds, and that features muscle.
So, in case you’re taking fat burners but not doing anything to preserve your muscle, you risk losing it. To avoid this, keep your calorie deficit minimal and use a workout split to preserve muscle.
Are Fat Burners Effective Without Exercise?
The reply to this query is determined by what you mean if you say effective.
We want to do not forget that burners work independently of exercise or weight loss plan. In other words, you do not need exercise for the mechanisms of fat burners to happen. On this context, fat burners will work without exercise.
Now, if we’re talking about effectiveness when it comes to overall fat loss, then combining exercises with fat burners can be significantly simpler. It’s the identical concept with weight loss plan and exercise. A calorie-restricted weight loss plan, like this weight reduction meal plan, will burn fat, but combined with an exercise plan, it’s going to be rather more effective.
As well as, in case you don’t work out after taking fat burners, you could be “wasting” a number of the advantages of fat burners. One in every of the foremost mechanisms by which fat burners work is by increasing energy levels.
Many individuals will use energy boosts to assist them move more and have a more intense workout. In the event you don’t make the most of this extra energy, you’ll miss out on burning additional calories.
Still, to suggest that fat burners don’t work without exercise is to suggest that they, in actual fact, do nothing, which is not true. Again, we are able to return to the abovementioned meta-analysis that shows fat burners are effective at reducing body mass while improving cardiometabolic health.
Nevertheless, this effect is smaller than either exercise alone or exercise plus weight loss plan.
Should You Take Fat Burners On Rest Days?
Absolutely! We want to be sure you distinguish fat burners from pre-workouts. A pre-workout is taken before you exercise to enhance sports performance. Going to the gym and understanding harder is all the purpose of a pre-workout.
Alternatively, with fat-burning supplements, you possibly can go to the gym after taking one, but its primary purpose is to extend metabolism and calories burned. In other words, you possibly can go to the gym or just perform basic life activities.
That said, you possibly can definitely take fat burners without understanding. But, remember, in case you take a stimulant fat burner after which plan to be semi-inactive, it could lead to you feeling jittery.
In your rest days, you could be higher off taking a non-stimulant fat burner to avoid excess energy or uncomfortable unwanted effects. LeanBean Fat Burner is a terrific stimulant-free option, helping with appetite reduction, increased energy, and thermogenesis.
Can You Lose Weight Taking Fat Burners Without Exercise?
Absolutely. Let’s do not forget that when losing a few pounds, the principal priority is to burn more calories than one consumes to create a caloric deficit. You’ll drop some pounds in case you could make a caloric deficit.
There are two different mechanisms by which this will occur:
- You may increase your calories burned through exercise and activity.
- You may decrease the calories you devour through weight loss plan.
When taking a look at these two, weight loss plan is usually a very powerful mechanism in an individual’s weight reduction journey. To be clear, your best bet is to do each of those, but weight loss plan will play essentially the most significant role.
With this in mind, you possibly can definitely drop some pounds by taking fat burners without understanding. Nevertheless, this implies you have to get your weight loss plan under control. In the event you reduce your calorie intake, a fat burner can further increase your calorie burn and your body’s fat burning process.
Suggestions To Make The Most Of Your Fat Burner
If you could have decided to make use of fat burners to assist along with your fat loss or to easily help maintain your body weight, there are some habits and guidelines that may aid you optimize your fat loss.
- Follow an efficient exercise program that features resistance exercise training and cardio.
- Follow a calorie-restricted weight loss plan that’s sustainable.
- Use non-stim fat burners on non-workout days.
- Use non-stim OR stimulant fat burners on workout days.
- Take fat burners 30-60 minutes before meals to mitigate overeating.
- Only take nighttime fat burners near bedtime, as another type can affect your sleep, and poor sleep could cause weight gain.
- Increase water intake when taking fat burners.
What Are The Best Fat Burners To Take When Working Out?
This can depend upon what you are hoping your fat burner will do for you.
In case your goal is to take one with stimulants that may aid you exercise even harder, PhenQ is certainly one of our favourite fat burners, containing natural caffeine and Capsimax powder to extend your energy and boost your metabolism.
Fast Knockout is one other great option, containing energy-boosting ingredients like green tea, caffeine anhydrous, and green coffee bean.
On the lookout for more great options? We have got tons!
Take a look at our articles on the Best Fat Burners For Men and the Best Fat Burners For Women. On the lookout for great stimulant-free options? We have got those too on this round-up of the Best Non Stimulant Fat Burners!
Fat Burners Burn Fat With Or Without Exercise
A top quality fat burner may be helpful in your overarching weight reduction journey. They will increase calories burned, improve your body’s burning fat ability, decrease calories consumed, and supply increased energy levels, no matter whether you are exercising.
Nevertheless, in case you are pondering of taking fat burners on rest days or aren’t planning to work out in your weight reduction journey, you could need to go for less stimulating and even non-stimulant fat burners.
Particularly in case you’re sensitive to stimulants, taking a powerful stimulant without understanding could produce unpleasant unwanted effects, reminiscent of jitters and sweating. Or, in case you do need a stimulant fat burner and are not planning to exercise, try a half dose of your fat burner to start out, so you possibly can see the way you react.
One other great option? Throw in some exercise along with your fat burner. You will feel higher, look higher, and find you drop some pounds more easily!
