- How does fat burning work?
- Where do men tend to store fat?
- What is the best fat burner for men?
- What about fat burning supplements such as PhenQ?
Is there such a thing as a ‘best fat burner for men’? Or is the idea that men burn fat differently from women just another urban myth?
We explore this idea as well as offer tips on the best ways to burn fat, get in shape and achieve the body you want – no matter if you’re a man or a woman.
Before we get into the nitty gritty of how our bodies miraculously burn fat, there is one thing you need to know.
You see, whilst men and women may accumulate and store fat in different places, this same rule doesn’t apply to fat burning. In fact, despite this common misconception, men and women burn fat in the EXACT SAME way. There is no difference. So if you and your partner are on a mission to lose weight and shift excess fat, then the good news is, you can both use the same tricks.
Yet, how does fat burning work? What is the science?
The first thing you need to remember is that fat is basically stored energy that your body converts and releases into your bloodstream to help fuel your muscles and other tissues (when there is no other food available). This conversion happens thanks to a series of metabolic processes which result in your fat cells shrinking.
Take the following facts:
- Free fatty acids are the preferred fuel for the body – would you believe 75-80% of energy is supplied by fat? Glucose is still used at the same time, but in smaller proportions.
- Fat burning actually has nothing to do with fat loss. Our bodies prefer to use fat during low intensity activities – i.e. watching TV, sleep etc. – so technically you’re burning fat ALL DAY LONG.
- For effective fat loss, you need a negative energy balance for a prolonged length of time e.g. weeks, months and years.
- Fat cells (adipocytes) will expand in number and size if there is excess energy from high calorie foods. Your body will even go as far as to deposit these fat cells on your muscles, liver and other organs in order to create more space to store this extra energy.
- Fat cells don’t function normally (adiposopathy) as 1) they store energy at an abnormally high rate, 2) release it at a very low rate, and 3) produce abnormal amounts of various hormones which cause inflammation, a slower metabolism and health issues – this is why treating obesity is so difficult.
Okay, knowing all of this – how is it possible to burn fat then?
It takes a combination of two things: a calorie deficit and exercise. This causes your body to use the stored energy in your fat cells to fuel this new activity, whilst preventing excess energy from being stored.
Instead, your brain signals your fat cells to release fatty acid molecules (energy) into your blood where it is then picked up by your muscles, lungs and heart and is broken down. The energy from these bonds is then released and used to maintain bodily functions. Any energy that is left over, is discarded through respiration (with carbon dioxide) or in your urine, leaving the fat cells empty and useless. NOTE: when these particular cells die, they are absorbed back into the body and are NOT replaced.
As you can imagine, because these empty fat cells are never replaced; with time your body will begin to extract energy directly from food, halting the need to store them first. At the same time, this will lead to improvements in your baseline metabolism; reductions in inflammation; better health, and will ultimately prolong your life.
Before you go looking for the best fat burner supplement for men, you first need to understand how fat is stored. And when it comes to men and women, this is the one time where there is a distinct difference.
This is due to differences in physiology and the fact that men and women carry and metabolise fat differently:
Women are genetically engineered to carry more fat than men due to nourishing growing babies during pregnancy. This additional fat reserve enables them to do this. As a result, if you were to compare a healthy active women to a similarly healthy active man, the woman should have 18-20% body fat, whilst the man only 10-15%.
Fat is distributed differently:
– Women – most women carry it around their hips, bum, thighs and lower abdomen (again this is to help feed babies during pregnancy and whilst nursing). Women also store more subcutaneous fat (insulation over muscles – leading to the impression of curves), than visceral fat.
Other facts: Women are more efficient at burning fat – as they make more triglycerides than men but also produce hormones which assist with fat metabolism (women create omega-3 fatty acids faster than men).
– Men – are 1) more apt for storing excess fat in their upper body (particularly around their abdomen) – triggering the beer belly effect, 2) lose fat more efficiently through diet, rather than from exercise e.g. fewer calories = less stored in your fat reserves, and 3) are more prone to storing visceral fat (which coats your internal organs) resulting in a higher chance of fat related conditions e.g. heart disease and diabetes.
So what does this mean for men in particular?
Whilst men don’t have to worry about carrying extra fat in preparation for childbirth, this tendency to have more visceral fat means you need to be careful about what you eat. For instance, opting for a wholesome, balanced diet and staying active can all help to keep this visceral fat at bay.
Similarly, looking into the best fat burner pills for men can help nudge your diet and exercise regimen in the right direction.
Truthfully? The best belly fat burner for men is a healthy diet and exercise. Not exciting we know, but these should form the foundation of your fat loss plan as without them even the best fat burner for men will have little impact.
Realistically, if you want to achieve optimal results, you need to incorporate the following into your program:
Remember how we mentioned that you need a negative energy balance for a prolonged length of time – and we are talking about more than a few minutes, but weeks and months? Well, the easiest way to achieve this is by watching your food intake and following a calorie controlled diet.
Food intake – tracking what you eat is important if you have a high level of body fat, as this also means you’re prone to storing dietary fat. For this reason, you need to know how many calories you’re consuming every day.
For instance, if you’re hitting the gym hard but aren’t losing any fat (and we mean fat here, not weight – that is different as it is possible to lose body fat without witnessing a fall on the scales), then this is a clear indication that you’re eating too much. Instead, limit your calorie intake to 1800 calories a day and keep a record of what you’re eating and drinking.
High protein diet – adding more protein-rich foods to your diet is a clever way to reduce your appetite, decrease your calorie intake and burn more fat. Multiple studies have found that it can lower the risk of belly fat (which is particularly helpful for guys who tend to retain more visceral fat) as well as can help to preserve muscle mass and your metabolism during weight loss.
TIP: add a few servings of high-protein foods to your meals every day e.g. meat, seafood, eggs, legumes and dairy products.
Vinegar – would you believe adding 1-2 tablespoons (15-30ml) of vinegar to your daily diet can reduce your weight, belly fat and waist circumference? According to a 12 week study, yes it can. This is due to its ability to control blood sugar, and make you feel fuller for longer (reducing your appetite and calorie consumption).
In another small study, it helped participants to cut their calorie consumption by 275 calories a day. To add it to your diet, consider using dilute apple cider vinegar mixed with water (or another drink) a few times a day. Alternatively, try adding it to dressings, sauces and marinades.
Healthy fats – you might be thinking ‘how can eating fats help you to burn fat?’ but if you ingest the right ones, then they can prevent weight gain and help you to feel full. This is because they take a while to digest, meaning it takes longer for your stomach to empty. With time this will lower your appetite and hunger levels.
A good example of this is the Mediterranean diet, as its use of olive oil, coconut oil, avocados, seeds and nuts have been proven to be better at preventing weight gain than low fat diets.
TIP: whilst these healthy fats are better than Trans fats (which are likely to increase your body fat), they are still high is calories, so please be mindful of how much you have.
Drinks – swapping out sugar filled drinks for healthier ones is probably one of the easiest ways to increase fat burn as drinks like juice and sodas are filled with calories. Similarly, alcohol is notorious for making you hungrier and increasing belly fat.
For this reason, opt for calorie free drinks such as water and green tea. Green tea for instance is rich in antioxidants and can help to boost fat burn and your metabolism. In one study it raised fat burn by 12% compared to the placebo.
Fiber – research suggests high fiber foods can prevent fat accumulation, as soluble fibers work to absorb water before moving through your digestive tract slowly. In doing so, this helps you to feel fuller for longer. When 1,114 participants were given a 10g increase in soluble fiber per day, they lost 3.7% of their belly fat (over 5 years) without making any other changes to their physical activity and diet. Similarly, 14g of fiber per day has been linked to a 10% decrease in calorie consumption, as well as 2.4lbs of weight loss (over 4 months).
Good sources of fiber include: fruit, veg, legumes, whole grains, nuts and seeds.
Reduce refined carbs – simply decreasing your intake of these carbs can help you to lose excess fat (in particular around your stomach). This is due to them lacking fiber and nutrients (as they have been stripped of their bran and germ), and instead having a high glycaemic index (which can impact on blood sugar and appetite – makes it bigger).
For this reason switch to whole grains (whole wheat, quinoa, buckwheat, barley and oats) – as these will help to lower your weight and waist size – and limit the amount of processed foods, pastas, pastries, white bread and breakfast cereals you have.
Coffee/caffeine – commonly used in fat burning supplements such as PhenQ, coffee (found in coffee, green tea and cocoa beans) acts as a central nervous system stimulant causing increases in metabolism and boosts in fatty acid breakdown. In studies it can trigger temporary increases in energy expenditures by 3-11%. In terms of metabolism it can raise it by up to 16% for 1-2 hours.
NOTE: too much caffeine too often can make you tolerant to its effects, so please be careful of how much you have.
Green Tea Extract – rich in caffeine and polyphenol epigallocatechin gallate, both of these can help you to burn fat during thermogenesis. By raising your internal body temperature, this will increase the amount of calories you burn.
In fact, during studies it helped participants to burn 16% more fat than those on the placebo, whilst in another study participants burned 65 more calories a day (than those on caffeine) and 80 calories more (than those on the placebo).
To maximize your results drink 3-5 cups (or 250-500mg) of green tea per day.
When it comes to burning fat, unfortunately any old exercise won’t do. Not because they won’t burn calories, but for some exercises you’ll only experience increase calorie burn during that time. If you’re inactive the rest of the day, then your basal rate will be its typical self.
That is why, if you want to optimize fat burn you need to add the following exercises to your routine:
Strength training – this type of exercise usually involves lifting weights with the goal of building muscle and strength. As you perform these lifts, you will contract your muscle against resistance, which in turn will cause fat burn as it was raise your resting energy expenditure.
During a study, strength training helped to reduce the presence of visceral fat in 78 participants who had metabolic syndrome. Whilst in a separate 12 week study, when participants paired strength training with aerobic exercise, this more effectively reduced body and belly fat than aerobic exercise on its own.
Resistance training – this form of training can help to preserve fat free mass, whilst increasing the amount of calories your body burns at rest. During one review, when participants did 10 weeks of resistance training, it increased their calorie burn by 7% (at rest) and reduced their body fat (on average) by 4lbs.
Increase cardio – also known as aerobic exercise, cardio is designed to train your heart and lungs, which in turn can enhance fat burn. During a review of 16 studies, the more participants did cardio, the more belly fat they lost. At the same time it can increase your muscle mass, decrease your waistline and shift unwanted body fat.
For optimal results you should do 20-40 minutes of cardio a day, or 150-300 minutes of moderate exercise a week.
Good examples include running, walking, riding a bike or swimming.
High-Intensity Interval Training – this type of exercise pairs quick bursts of activity with brief recovery times (to ensure your heart rate remains elevated). Thanks to this combo, it is great at pumping up fat burn and weight loss.
Just 20 minutes of HIIT, three times a week can encourage average fat losses of 4.4lbs during a 12 week period (without participants altering their diet). It can also encourage up to a 17% reduction in belly fat; falls in waist size and a 30% increase in calorie burn (in comparison to cycling and jogging).
Aim to alternate walking, jogging and sprinting for 30 seconds at a time to get yourself started. Then start introducing burpees, push-ups and squats into your routine.
Sleep may not fall into either of these categories; however, getting plenty of sleep can help boost fat burn and stop unwanted weight gain. Research has found that lack of sleep can negatively influence hunger hormones, resulting in a bigger appetite and risk of obesity. For this reason you should aim for at least 7 hours sleep a day to maintain a healthy weight.
We could spend days writing about the breadth of fat burners available. Hell, we could even provide you with a list of the best fat burners for men for 2019. However, we appreciate you haven’t always got time to work your way down an endless list.
That is why we plan to keep it simple by asking the following questions:
- Can fat burners help you to lose excess body fat?
- What are the different types of fat burners?
In answer to this question – yes they can as long as you’re realistic and acknowledge that they aren’t miracle workers. Fat burning supplements can’t do the job on their own. If anything they are designed to nudge your fat loss in the right direction.
This means, if you add PhenQ to your new exercise and diet regime – such as using the suggestions we made above – you WILL see credible fat losses. In fact, PhenQ can support full body fat loss that lasts.
There are various types of fat burners on the market, but you first need to be familiar with the following methods for stimulating fat burn:
- Decreasing cell regeneration (stopping fat cells from multiplying and fat accumulating).
- Inhibiting fat absorption (forcing fat to be expelled during digestion)
- Inhibiting the production of enzymes whilst increasing serotonin (reducing cravings and fat stores).
- Reducing the breakdown of fats in your gut (decreasing the amount of calories taken from fat).
- Changing the metabolism of fat cells.
Now most rely on thermogenesis to boost fat burn. By raising your internal body temp this causes more energy to be expended from fat, leading to increased fat and calorie burn.
In fact, all of the following heavily rely on this trick – PhenQ included – Transparent Lab Fat Burner, Staunch Nation, and Muscletech Hydroxycut Hardcore Elite. This is down to many of them harnessing the same natural ingredients within their formula e.g. caffeine, α-Lacys Reset® and L-Carnitine furmarate which are all renowned fat burners.
So if there a best fat burner that works specifically for men? Well, yeah, but they are also effective for women too as men and women both lose body fat in the same way.
The only thing YOU need to remember is that fat burner supplements are not miracle workers, but are assistive tools for fat loss. Only by combining best fat burner pills for men – such as PhenQ – with a healthy diet and regular exercise, can you experience real, lasting and promising results.
For more information on PhenQ, click here.