Do fat burners and test boosters work?
What Are Fat Burner Supplements?
1. What Are Fat Burner Supplements?
Fat burner supplements work by increasing your resting metabolic rate. The active ingredients help get rid of body fat. However research is still needed on the effects of ingredients like caffeine on your heart rate and blood pressure.
The effectiveness of fat burner supplements is still in question. Though they’re commonly used for weight loss there’s not a lot of evidence that they work. These supplements claim to block fat or carbohydrate absorption curb your appetite or speed up your metabolism. At the same time some of these supplements can interfere with other medications you are on.
2. Do Fat Burner Supplements Work?
Fat burners work by elevating your blood pressure and increasing your overall energy expenditure which may eventually lead to weight loss over time. You should take precautions if you already have high blood pressure though because taking these supplements could lead to hypertension.
Studies have shown that fat burner supplements might not work the way you want them to. They don’t make your fat cells magically disappear. Instead they can work by helping weight loss in other ways. This includes:
- Increasing your metabolism
- Reducing the amount of fat your body absorbs
- Suppressing your appetite
Fat burners work in theory. However it all depends on the ingredients. Since fat burner supplements aren’t FDA-approved you can’t always be sure what’s inside. They can make any claim without factual evidence to support the claims.
3. What Are the Ingredients in Fat Burner Supplements?
Fat burner supplements are typically tablets or burn capsules taken by mouth. They contain a range of vitamins minerals fiber caffeine herbs and other plants.
Caffeine. This is a common ingredient because it stimulates your nervous system and potentially helps burn calories. Supplements may contain more caffeine than your typical coffee tea or chocolate.
Green tea extract. This is another common ingredient because green tea helps burn calories and reduce the fat you absorb from food.
Carnitine. This is a compound that boosts your metabolism and gives you energy. It can be found in meat and dairy products and it’s made naturally by your liver and kidneys. However its weight-loss benefits are questionable.
Yohimbe. This is another plant compound that comes from the bark of an evergreen tree. It’s common in fat burner supplements but can cause negative effects. Yohimbe can cause:
- Increased blood pressure
- Heart problems
- Kidney failure
Soluble fiber. This ingredient isn’t found in all fat burners but you can find some with high amounts of fiber. Fiber helps control your appetite and soluble fiber can help prevent your body from absorbing fat from food.
4 Exercises to Do on an Exercise Ball from Easy to Advanced
1. Easiest: 30-minute sit
Surprisingly, just sitting on an exercise ball is exercise. It requires subtle yet constant engagement from core muscles to remain balanced and centered on the ball. When you first use an exercise ball, place your feet flat on the floor and just sit on it for 30 minutes.
Keep in mind that beginners may have an easier time balancing on an exercise ball that’s slightly deflated.
2. Easy: Ball marching
Once you feel comfortable sitting on the ball you can move on to this simple exercise:
Sit on the exercise ball with your feet in front of you and flat on the ground.
Lift one heel while keeping your toes on the ground. To make the impact of this exercise greater, lift your whole foot off the ground.
Hold that position for a few seconds and then put that foot back down. Switch to the other side. Repeat for 10 to 15 minutes.
3. Medium: Ball squat
This exercise can strengthen your core and also help train your body about the proper way to lift an object to avoid back strain or injury:
Stand in front of a wall with your feet facing forward and the exercise ball pinned between the wall and your lower back.
Put your hands on your hips and slowly bend your knees to squat down toward the floor. The ball should roll up your back as you move down. Stop your squat before your bent knees extend beyond your toes.
Hold for a few seconds in the deepest part of the squat then slowly return to standing.
Repeat the exercise 5 times. For a more advanced exercise increase repetitions or time at the deepest part of the squat.
4. More challenging: Ball sit-ups
Sit-ups on the ground are already good for building your core but the added challenge of doing them on an exercise ball can make them even more impactful.
Remember this exercise and the next one are best done initially under the supervision of a physical therapist or certified athletic trainer.
Sit on the ball with your feet flat on the floor and your arms crossed over your chest or on your hips.
Lean back into a 45-degree angle bending at your hips and raising up on your toes without moving your feet.
Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet. Repeat 5 times.