What Do Bodybuilders Use to Burn Fat?

Bodybuilders are probably among the top experts when it comes to fat loss. To reduce body fat to unnaturally low, single-digit numbers, competitors have to pull out all the stops. A dedicated and intense diet, training regimen and special fat-burning supplements help these athletes get ready for the stage. Remember to always consult with your doctor before making any changes to your diet or exercise routine.

  1. Diet

    • The diet of a bodybuilder is tricky. To make their muscles look as big and defined as possible, they must take their body fat level down as much as they can without sacrificing muscle mass. This requires slow, meticulous dieting. A 3,500-calorie deficit must be created to lose 1 pound. While the average person may create a daily deficit of 500 to 1,000 calories to lose 1 to 2 pounds per week, bodybuilders will usually shed even slower. The focus is on body-fat percentage, not weight. In fact, they usually don't want to drop weight. A slight calorie deficit with a high protein diet that's low in carbs and fat is a powerful fat-loss tool for bodybuilders.

    Cardio

    • Cardio is a great way to burn fat. Bodybuilders rotate between steady-state and interval training to prevent plateaus and maximize fat loss. If they're performing cardio on weight-training days, bodybuilders usually do a low- to moderate-intensity, steady-state session after they've lifted. An example of this would be walking on the treadmill for 40 minutes at a 4 or 5 percent incline. On non weight-training days, high-intensity intervals using any form of cardio exercise helps maximize calorie burn in a shorter amount of time. Intervals can vary in length, but the total workout time should stay around 20 minutes.

    Caffeine

    • Caffeine is the main ingredient in most "fat-burning" supplements. Caffeine helps bodybuilders burn fat by increasing energy, helping to fuel longer, more intense workouts. According to a 2011 literature review published in "Obesity Reviews," caffeine also has properties that enhance fat-metabolism. You can experience these caffeine benefits by supplementing with just 200 milligrams of caffeine, roughly the amount in a cup of coffee. Caffeine should be avoided by those who are pregnant, have heart problems or suffer from high blood pressure.

    L-carnitine

    • L-carnitine may help your body access and utilize fat stores for fuel, aiding in fat metabolism. A 2004 study published in "Metabolism" reported supplementation with 3 grams of l-carnitine for 10 days led to a marked increase in fat oxidation without muscle catabolism -- the loss of muscle. Supplementing with 500 mg of l-carnitine each day can increase your body's ability to produce these effects.