L-carnitine or L-carnitine (elkarnitin) - a substance that is used to burn fat in the amateur and professional fitness.In its natural state it is produced by the liver of man.However, this requires a balanced quality diet rich in animal protein.However dieters are often advised additional consume L-carnitine in capsules or as a drink.
L-carnitine for weight loss: COMMENTS AND PRICE
Some manufacturers carnitine supplements promise weight loss of 5-6 kilos a month, tightening the muscles and increase vitality.Judging by the reviews of those who actively uses it, these promises are not far from the truth.
But how much drug is Carnitine?It should immediately be said that L-carnitine as a means for weight loss can be costly.Today, many products on the market with carnitine from inexpensive, costing about $ 10 per course, to the "elite" of 50-100 cuand even more.Unfortunately, not all potential buyers know exactly how to take Carnitine for weight loss and whether it is worth doing it.
L-carnitine for weight loss: will it work?
Before you buy another "can of diet," let us look at how it works L-carnitine.Many people are not too conscientious manufacturers advertising claim that the substance is essential for burning fat, and only those who are involved in sports without simply can not do.
In fact, the minimum amount of carnitine, which is necessary for normal lipid metabolism is produced by your liver, even if you are on a strict diet.Scientific studies supporting the efficacy of L-carnitine to burn fat tissue does not prove that without the processes in the body "will not go".
Perhaps anyone who eat meat and eggs has enough natural resources to produce carnitine in the body.And in the process of reducing body fat greater value has a negative energy balance, not the amount of carnitine.
Simply put, the old antiquated way - fat burner "eat less, move more" works better than carnitine.But to say that L-carnitine - absolutely useless is not worth buying.This substance is really able to "reconstruct" the body into fat burning mode and give you more energy for sport.Just to achieve this effect should be included in the program of weight loss aerobic exercise.
Scientists have shown that weight loss is achieved only by those who take L-carnitine for the special scheme.Fitness diet and regular exercise, combined with this drug - will help you lose weight.Unambiguous "necessarily" against carnitine can say only strict vegans, since their food is absolutely no natural resources for its production.If you do not change the mode and just drink carnitine, can only be achieved tonic effect.So how do you lose weight will depend not on the quantity of carnitine, and the quality of your fitness program.
L-Carnitine: Instructions for use, in feeding
Reception of L-carnitine in the diet, many consider "harmful" or "dangerous".This opinion was formed from people who consider any additives that are used in professional fitness, doping and evil.
The only side effect that may be interested in losing weight girls - L-carnitine significantly increases appetite.The thing is that it speeds up the metabolism at rest, and therefore, you are no longer expend the energy.What you want to eat more than natural.Therefore, many manufacturers add to the drug - fat burner dietary fiber, or an extract of Hoodia cactus to make it easier to follow a diet and to use carnitine.
increase appetite, however, can be avoided by using the right scheme.So it would be better if the reception of the additives you refuse from the usual low-calorie diet in favor of the so-called fitness diet.Recall its general rules:
- at least 1 gram of protein per 1 kg of body weight;
- five meals, each weight does not exceed 300 g;
- minimum of simple carbohydrates, non-refined sugar, sweets and alcohol;
- limiting fat intake to 60 grams per day, the preference - monounsaturated fats;
- a large number of fruits and vegetables in the diet;
- caloric intake not lower basal metabolic rate plus figures of 300-400 kcal / day.(the average for a woman weighing 65 kg is 1700-1800 kcal).
L-carnitine for weight loss: slimming COMMENTS AND TRAINING MODE
If you want a quick and harmless to reduce weight, it is necessary to revise the training mode.
- First of all, you have to spend 2-3 weight training a week, while working on "endurance", that is, with a lot of repetitions and low weight.
- addition should hold 3-6 cardio a week, varying the duration (20-60 minutes) and intensity.
In this case you will need about 1200 mg of carnitine per day.It is best if use of the capsules before meals, and about half (500-600 mg) before exercise, about half an hour.
In user reviews often say that it makes sense to use the occupation of liquid L-carnitine, such vials have virtually all manufacturers of sports nutrition.So
schematically your "relationship" with carnitine will be as follows:
- 200 mg before breakfast, take 20 minutes;
- 200 mg before lunch;
- 200 mg at a snack;
- 600 mg taken prior to exercise.
At the time of receiving L-carnitine is to limit the use of caffeine and guarana as carnitine has stimulative effect.In any case, if you are experiencing health problems should consult a doctor beforehand.
And do not forget that it is better to buy L-carnitine sports nutrition stores.
Anastasia, 22 years old. I saw that El carnitine takes before each workout, my girl friend with whom we walk to fitness.I myself felt good, but my weight in no hurry to leave.Seeing her svelte shape, I also began to take El carnitine.But before taking course, I began to find out what it is.I learned that carnitine - is a substance that is produced in our body.So it is harmless.It takes 2 weeks, 4 times per day.Before training has tripled the dose.During this time, I lost 3 kg.On the fitness at the same time I went only 2 times a week for an hour.The food itself is not greatly restricted.Sweets and biscuits, of course not eat.I think due to the acceleration of metabolism, drug-induced - the weight began to decrease.
Pauline, 30 years old. Sport especially do not do so, for pampering run once a week or trainers.Sit on a diet for me is easier and more convenient.I tried to sit on the carbohydrate-free - result - 1 kg per week.For me, this is not enough.Sister advised to drink L-carnitine.I tried to drink a liquid el carnitine for 10 days on an empty stomach.Plus, running once a week.Power is not particularly limited, well, except that on the night eats.3 kg left virtually on their own without much straining.Continue to drink.Sister grateful to her, I do not know what it is - L-carnitine.I want to try a different kind in the future, while learning information.
Especially for AzbukaDiet.ru - fitness trainer Elena Selivanov