L-carnitine (L-carnitine)

Before you buy another "can of slimming," let us look at how it works l-carnitine. Too many are not too conscientious producers of advertising argue that this substance is essential for burning fat, and only those who play sports without it just will not do. In fact, the minimum amount of carnitine, which is essential for normal lipid metabolism is your liver, even if you're on a strict diet. Research supporting the effectiveness of l-carnitine to burn fat does not prove, that without it, the processes in the body "will not go". Perhaps anyone who ate meat and eggs, has enough natural resources to produce carnitine in the body.

L-carnitine or L-carnitine (elkarnitin) - a substance that is used to burn fat in amateur and professional fitness. In its natural state it is produced by the liver of man. However, this requires a balanced nutrition, rich in animal protein. So dieters are often advised to use an additional l-carnitine in capsules or as a drink. Some manufacturers with carnitine supplements promise weight loss of 5-6 pounds per month, tightening muscles and increase vitality.

Today, many products on the market with carnitine from inexpensive, costing about $ 10 per course, to the "elite" for 50-100 USD and more. Do I have to take in the process of losing weight, and what to expect results?

L-carnitine for weight loss: will it work?

Before you buy another "can of slimming," let us look at how it works l-carnitine. Too many are not too conscientious producers of advertising argue that this substance is essential for burning fat, and only those who play sports without it just will not do. In fact, the minimum amount of carnitine, which is essential for normal lipid metabolism is your liver, even if you're on a strict diet. Research supporting the effectiveness of l-carnitine to burn fat does not prove, that without it, the processes in the body "will not go". Perhaps anyone who ate meat and eggs, has enough natural resources to produce carnitine in the body.

And in the process of reducing the body fat more important negative energy balance, not the number of carnitine. Simply put, the old grandfather's way of "eat less, move more" works better than L-carnitine.

But to say that l-carnitine - not at all is not worth buying. This substance is actually capable of "rebuild" the body into fat burning mode and give you more energy for sport. Just to make this effect must be included in the program of weight loss aerobic exercise. Scientists have shown that weight loss is only achieved by those who take l-carnitine on the special scheme, combining its use with diet and regular exercise. To-one "must" in respect of carnitine can only say strict vegans, because their food is absolutely no natural resources for its production.

 If we do not change the mode and just drink carnitine, can be achieved only tonic effect. So, how do you lose weight, will not depend on the amount of carnitine, and the quality of your fitness program.

L-carnitine: dosage and side effects of the scheme

L-carnitine is not a "bad" or "dangerous." This opinion was formed from people who consider any additives that are used in the 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, which means you expend more energy.

The fact that you go to eat more naturally. Therefore, many manufacturers add to the drugs carnitine dietary fiber, or an extract of Hoodia cactus, to make it easier to follow a diet. However, the increase of appetite can be avoided by using the correct regimen of carnitine for weight loss. So, it would be better if at the time of taking this supplement you opt out of the usual low-calorie diet in favor of the so-called fitness diet. We recall the general rules:

1. at least 1 gram of protein per 1 kg of body weight,

2. five meals, each weight is less than 300 g,

3. minimum of simple carbohydrates, avoiding refined sugars, sweets and alcohol

4. limiting fat intake of 60 g per day, preference - monounsaturated fats

5. lots of vegetables and fruits in the diet

6. caloric intake is not lower than the figures of basal metabolism plus 300-400 kcal / day. (average for a woman weighing 65 kg is 1700-1800 kcal)

If you want a quick and harmless to lose weight, will have to revise training regimen.

·         First of all, you should spend 2-3 strength workouts per week, while working on "endurance", that is, with a lot of reps and low weight.

·         Optional should be no 3.6 cardio a week, varying their length (20-60 minutes) and intensity.

How to take L-Carnitine ?

You will need about 1,200 mg of carnitine per day. It is best if you will use a part of capsules before meals, and about half (500-600 mg) before training, for about half an hour. It makes sense to eat before going in liquid L-carnitine, these vials have virtually all manufacturers of sports nutrition. So schematically your "relationship" with carnitine will look like this:

• 200 mg before breakfast, take 20 minutes;

• 200 mg before lunch;

• 200 mg at high tea;

• 600 mg taken before exercise.

While taking l-carnitine is to limit the use of caffeine and guarana, as carnitine is exciting effect. In any case, if you are experiencing health problems should consult a doctor. And do not forget that it is better to purchase l-carnitine in the stores of sports nutrition.

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