How do thermogenics work?

During spring, everyone turns their attention to fat-burning products, but there is no doubt that there is confusion surrounding the use of Thermogenics. Questions about the health effects and effectiveness of Thermogenics are never far away, but let’s get to the point… and talk about their impact on metabolism. Compounds formulated as dietary supplements are supposed to stimulate metabolism and therefore increase weight loss. The term thermogenic refers to the heat resulting from increased metabolism. In scientific literature, researchers obviously want to know whether a thermogenic blend actually does what it is supposed to do. The essential point is that, regardless of the formula we already know or you know, in most cases the metabolic rate only increases during the exercise phase, neither before nor after. After exercise, only VO2 max may be significantly higher and, although there are Thermogenics that boost metabolism, they do so by an almost insignificant amount. Therefore;

• These supplements work to increase the energy cost of exercise, without other changes that might be expected in the cardiovascular system.
• The more intense the exercise, the greater the effect may be, but perhaps not.

What we do know is that Thermogenics do what they are intended to do, but whether you use them or not, you must exercise moderately to intensely to burn fat.

Thermogenics: what are they?

As the name suggests, the term thermogenic is generally associated with the ability to increase heat production. One of the fundamental parts of our metabolism is its ability to generate heat, keeping warm-blooded mammals alive, and whenever we generate energy through normal metabolic processes, heat is produced as a result. That is why when we increase activity, such as through exercise, we warm up in response. Increased energy production manifests itself as increased heat production; we want to stay warm, but not too hot, to keep our cells «alive».

The principle behind Thermogenic fat burners is to increase our metabolic rate.

In turn, this leads to a moderate increase and the need to dissipate the heat we feel as an increase in body temperature. Remember that:

Thermogenics: how do they work?

The classic, most evidence-based fat burner is actually our old stimulant friend, caffeine. Some stimulants, such as caffeine;

• Increase metabolism by triggering the release of hormones such as adrenaline.
• This, in turn, increases metabolic output and, in the case of caffeine, this effect is especially strong.

The critical point, however, is that as tolerance develops over time, these effects diminish; that is why some people use a cycle. The most popular supplements considered purely «thermogenic» because of their potential to rapidly increase body heat are «capsaicinoids»…. remember chili peppers or red peppers?… The main mechanism of action is through activation of what is called the «TRPV 1 pathway or channel».

TRPV stands for the V subfamily of the transient receptor potential cation channel.

The TRPV1 channel receptor is sensitive to heat, and activation by capsaicinoids desensitizes this receptor by reducing its activation threshold, meaning that it is activated at lower-than-normal temperatures. This is why, even in a moderately warm room, our body’s cells perceive it as much colder and generate heat in response. Once TRPV1 is activated, this creates a cascade of «metabolic events», including, as with caffeine, the release of adrenaline, which contributes to an increased metabolic rate. Capsaicin also increases fat oxidation rates and the use of fat as fuel, and this, combined with increases in metabolic rate, means that it has the potential to support fat loss, especially if consumed pre-workout.

Thermogenics: are they safe?

Unlike caffeine, which is known to have the potential to significantly increase heart rate and potentially increase stress and anxiety at high doses in inexperienced users, capsaicin does not appear to have negatively associated side effects. At a dose of 150 mg, it increases metabolism and fat oxidation for short periods of only a few hours, so this ingredient/extract can be used several times a day if necessary. However, if you use any of the thermogenics, it is always a good idea to check all the ingredients, as these often combine ingredients, including caffeine. Although caffeine can be tolerated safely at high doses, it is always advisable to have an idea of how much you consume per day. This highlights that stimulant-free pre-workouts can generally be used more frequently and, as an additional benefit, tolerance to the ingredients does not seem to develop, making them effective and safe for all training phases, especially during a cutting phase.

Thermogenics: do they work?

Both caffeine and capsaicin work well; however, they will not work without a calorie deficit. The other aspect of any thermogenic fat burner is that they only increase energy expenditure by moderate amounts, so although they may help contribute to faster weight/fat loss, people expecting major differences in weight loss simply by adding a fat burner may be disappointed; therefore, it is not a solution for the lazy. One of the additional benefits of many fat burners, including Thermogenics and caffeine, is that they help regulate appetite and control food intake. Therefore, even without the metabolism-stimulating effects, they are fantastic, as long as you train well, eat well, and sleep well.

Thermogenic ingredients

Most Thermogenic ingredients are found in foods, but when isolated or hydrolyzed, they are often part of the supplements best known for their effectiveness, in addition to caffeine or yohimbine. Green tea (ECGC) Green tea contains caffeine and ECGC, or epigallocatechin gallate.

• Caffeine stimulates the release of adrenaline, which speeds up metabolism and increases fat burning.
• EGCG enhances these effects by slowing the breakdown of adrenaline so that its effect is amplified.

Research has found that green tea supplements with caffeine can increase metabolism by approximately 4% and increase fat burning by 16% for 24 hours after intake [2]. Synephrine (bitter orange) This is a type of citrus fruit; the active ingredient is synephrine.

• It may increase metabolic rate by increasing lipolysis (fat breakdown) and basal metabolic rate (the number of calories a person needs to maintain body function at rest).
• Several clinical studies show that synergies exist when it is used with caffeine [3].

Ginger Studies have suggested that consuming ginger may improve calorie burning and reduce feelings of hunger [4]. It has also been linked to positive changes in cholesterol, blood sugar, blood pressure, inflammatory proteins, and liver health. Garcinia cambogia (HCA) This is a tropical fruit whose rind contains high amounts of hydroxycitric acid (HCA), the active ingredient believed to be responsible for most of its weight-loss benefits [5].

• It may help reduce appetite.
• It helps reduce high blood fat levels.

Thermogenic foods

Aside from hot foods containing chili/peppers and, in turn, capsaicin, there are other foods that increase our thermogenesis. Generally speaking,

• Protein has a high «thermic effect» because a considerable amount of energy is needed to digest and absorb it. As with curry, if we consume large quantities of meat, we can make the meat sweat!.
• Foods rich in protein also tend to be very filling and regulate food intake in this way, with the obvious benefit of helping ensure that we lose body fat and protect lean tissue.

Coffee and infusions of various teas also provide that extra boost to metabolism, helping us stay focused and prevent tiredness and fatigue. Including this type of thermogenic food can increase the energy used or expended by basal metabolism by up to 10%… and, just to keep us alive… remember that we also train or perform activities that use energy. In short, to increase your thermogenic power, you could add a little cinnamon (to maintain insulin and glucose levels), as well as mustard, turmeric, and some peppers to your protein-rich meals such as fish, red meat, eggs, chicken, or seafood. The body burns more calories when protein is combined with these extracts while training hard and following a calorie-deficit plan.

How to take thermogenics

That said, when using them with whey protein, keep in mind that you cannot use other amino acids at the same time; you should wait about 20–30 minutes and then add other aminos such as leucine or tryptophan. Keep in mind that you can add BCAA with thermogenics and glutamine because they do not interact with one another, especially during intra-workout. On the other hand, with stimulant products, it is better to avoid taking them after 6–7 p.m. so that they do not interfere with nighttime rest, including sleep. As for cycling, you can try them for two months or so, then take a short break and resume according to your cutting or pre-competition phase so that they remain effective. In general, some are used around training, while others can be taken in divided capsule doses, in the morning and afternoon, always in a fully active setting, regardless of the type of sporting activity you perform. Now, if you are wondering… can I take a thermogenic during a bulking phase?… take a look at the video prepared by MASmusculo.

Conclusions

Thermogenesis is a process that occurs in the body all the time to generate heat and occurs as a result of normal energy production. Some foods, especially those rich in protein, have properties that can speed up metabolism and, in turn, make us feel warmer. Most of the metabolism-boosting effects of Thermogenics range from moderate to powerful, depending on the stimulation of hormones that temporarily increase our energy expenditure.

Thermogenics therefore help reduce body fat, with exercise needed to maximize the results.

The additional advantage of these supplements and of most well-designed fat-burning products is their ability to regulate appetite, making it easier to adhere to the diet while also helping maintain our metabolic rate during a cutting diet. Finally, how can you maximize fat burning during a cutting phase?… watch the following video and draw your own conclusions…