Which fat burner is actually best?
If you want to know which fat burner is best, the first thing to remember is this: no supplement works miracles without proper nutrition and training.
Fat burners, or thermogenic agents, increase your body’s energy expenditure and use of fat for fuel. But you will only see results if:
- your diet is in order (a moderate calorie deficit, enough protein and healthy fats),
- you train consistently (both strength training and aerobic training).
Only then should you consider adding fat burners to your routine.
How do fat burners work?
Thermogenic agents:
- speed up your metabolism,
- increase your body’s energy expenditure,
- help you burn more fat, but often also raise your heart rate and blood pressure.
The best-known and most extensively studied combination is ephedrine + caffeine. Since ephedrine is on the list of banned substances, supplements often use plant-based alternatives (ephedra, guarana and kola nut).
Possible side effects
⚠️ Since most fat burners are stimulants, you may experience the following side effects:
- increased heart rate,
- higher blood pressure,
- chills,
- sleep disturbances.
They are unsuitable if you have:
- heart rhythm disorders,
- high blood pressure,
- a history of heart problems.
Serious cases caused by overdoses and medical conditions have also been reported. You must not combine fat burners with alcohol or exceed the dose.
How should you dose them?
According to research:
- the earlier recommendation was 50 mg of ephedrine 3x a day,
- later findings showed that 20 mg of ephedrine + 200 mg of caffeine was just as effective, with milder side effects.
👉 Beginners and women are advised to start with half the amount.
👉 You should take the last dose no later than 16.00 to avoid insomnia.
👉 Taking it 10–20 minutes before a meal is recommended.
How can you enhance the effects?
Some combinations may support the effects of fat burners:
- L-tyrosine – at least 1 g with each dose.
- Green tea extract – adds to the thermogenic effect.
- Naringenin (found in grapes) – slows the breakdown of caffeine, but the sugar content of grapes may reduce the effect. It would be more beneficial as an extract.
Yohimbe and fat burners – together or separately?
- Yohimbe also raises your heart rate and blood pressure.
- Using it with ephedrine/caffeine may be dangerous to your health.
- You can take yohimbe on its own, for example before fasted aerobic training in the morning.
- Recommended dose: 0.2 mg per kilogram of body weight.
If you use both (EF/COF and yohimbe), you should leave at least 4 hours between them.
Sample daily schedule
- 07:00 – caffeine
- 08:00 – 30–45 min of aerobic training
- 09:30 – breakfast (low in carbohydrates, high in protein)
- 11:00 – fat burner
- 12:00 – lunch
- 15:00 – meal
- 15:30 – fat burner
- 17:00 – strength training
- 18:00 – dinner
- 21:00 – last meal of the day
Summary
- Fat burners are not miracle products.
- Success starts with proper nutrition + training.
- Fat burners should only be used for additional support and with caution.
- Always monitor your health and stop taking them immediately if you develop heart or blood pressure problems.
Translated by Indrek Otsus, first published in 2000.
Come work out! ArtGym
