Do Fat Burners Burn Muscle

Fat burners help you lose weight but do they burn muscle in the process?

Fat burners are very popular among bodybuilders, athletes, and fitness models, and for a good reason, because they help eliminate fat. The big question is do fat burners burn muscle in the process.

If you need to lose weight, your ultimate goal should be to maintain muscle throughout the process, it’s a well-known fact that most women do not want to bulk up, what they want is to maintain lean muscle definition along with strong looking thighs and glutes. Men on the other spend a lot of time trying to bulk up, the last thing they want is to lose muscle when burning fat.

Do fat burners burn muscle?

The honest answer to this is yes. When you burn fat you will lose muscle to some degree, but there are ways you can avoid this, and below I will discuss some things you can do to prevent burning muscle when taking a fat burner.

To understand fat burners a little better its important to know what their purpose is.

The benefit of a fat burner is that it increases your body’s internal temperature allowing your body to burn fat quicker than it normally would.

Some fat burners also contain stimulants to help speed up your body’s metabolism.

I know most people who take a fat burner are not bodybuilders, most people just want to lose weight and eliminate as much fat as possible, however, you must remember that muscle burns more calories than fat, so the more muscle you can maintain when losing weight the quicker you will be able to reach your weight loss goals.

How to prevent muscle loss when taking a fat burner

Taking a fat burner is a wise step when trying to lose weight, it can double the amount of weight you lose when dieting. In order to prevent muscle loss during the process, there are a few things you might want to consider.

Progress slowly

When I say progress slowly, I mean just that, ever seen people try to lose weight too fast? What happens is they end up with loose fat or flab (not a good thing). Most fat burners recommend taking two pills per day, your best bet is to take only one pill per day, this will control your appetite and start to gradually burn fat without eliminating too much muscle tissue.

Do cardio but not too much

Unless you are extremely overweight 30-40 lbs or more try to take it easy with the cardio, this will help you maintain lean muscle, keep your cardio pace moderate and try not to do more than 45 minutes per day.

Implement some kind of strength training

Strength training can help you maintain muscle when trying to lose weight, one method is performing HIT (High-Intensity Training) this is essentially training with moderate to heavy weight with a very slow controlled motion, this is one of the best ways to maintain muscle density when trying to eliminate stubborn fat.

Don’t starve yourself

One of the biggest mistakes many people make when trying to lose weight is starving themselves. When you don’t eat during the day all you are doing is slowing down your metabolism, Eating smaller meals a day will prevent new fat accumulation while maintaining lean muscle.

Eat plenty of quality high protein low-fat foods

Muscle thrives on protein, in order to maintain the muscle you need to supply your body with quality protein sources,  this includes lean chicken, beef, turkey, eggs,  fish,  and a variety of nuts and low-fat dairy products.

Make sure you mix things up so you don’t get bored of eating the same old foods. Eating enough protein along with green leafy vegetables will ensure you maintain muscle and your body has plenty of the required vitamins and minerals.

Obviously, everyone is different and will react differently to diet and exercise, that is why it is important to listen to your body and take the weight loss process slowly, this will ensure you burn off fat with a minimal loss of muscle.


Taking a fat burning supplement has several advantages, which is to help you burn fat quickly while trying to maintain muscle during the process. There are dozens of brands sold. Before you buy to make sure you do some careful research and check the ingredients. If you still have doubts if taking any kind of fat loss supplement we would strongly urge that you first consult with your doctor first.

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