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Should I Take Fat Burners on Non-Workout Days? (The Truth)

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: March 14, 2023
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There seems to be a lot of misunderstanding surrounding the question, “should I take fat burners on non workout days?”.

As a personal trainer, I have heard this question from hundreds of clients, and after thorough research and several trials, I was able to come to a clear conclusion.

If you want to find out whether fat burners are useful on your non-workout days, this article is the one for you.

Quick Summary

  • Fat burners help you continue to burn fat on rest days and keep the momentum going.
  • They give you a boost of energy, which may be lagging on non workout days.
  • A fat burner supplement is a great addition to a workout regime and a healthy diet.

Fat Burners: Yes Or No On Non-workout Days?

Pouring fat burners on hand

Why take a fat burning supplement at all? Here is a list of benefits that are just as needed on recovery days as on days you work out.

1. Passive Fat Loss

A good quality fat burner helps you burn more calories by increasing your metabolism, allowing passive fat burning effects to continue even while resting.

Cayenne pepper extract, forskolin, and carnitine are especially effective at boosting your metabolic rate. Many of the best fat burning supplements contain these.

National Institute of Medicine discovered that capsaicin, found in cayenne, has been shown to enhance energy expenditure and fat oxidation, leading to less body fat [1].

One study involving 30 overweight men showed that forskolin increased muscle mass and significantly reduced body fat percentage [2].

The great thing about this is when your body is in fat burning mode, it preserves lean muscle mass, helping you hang on to your gains.

2. Keep Your Momentum Going

Close up image of fat burner pills

Passive fat burning has another significant effect - it builds consistency and momentum that carries over to non-workout days.

You need to schedule rest days for muscle recovery, but that doesn’t mean you need to stop losing fat. Fat burners on non-workout days keep the process going.

The simple arithmetic is that you need to stay in a calorie deficit to lose weight.

As your body searches for fuel, fat burners train the body to burn fat and preserve lean muscle mass.

A good fat burner encourages passive fat burning for extended periods.

3. Kick Appetite And Cravings To The Side

Appetite suppression is another reason to consider taking a fat burner. It’s tough to stick to a healthy diet if you are constantly hungry. The best fat burners will also help to curb cravings.

If hunger is a critical factor for you, consider taking your fat burner supplement 30-60 minutes before a meal.

Some fat burners suppress appetite using protein powder, which also helps build muscle.

 “Our bodies have to work harder to break down protein than carbohydrates or fats, so increasing protein in your diet can boost your metabolism”.

Melissa Matteo, Dietitian

GTF Chromium, another appetite suppressant, is also included in some fat burners. It appears to be most effective when used daily. It lowers cravings by regulating blood sugar.

4. Consistent Energy Levels

Man in tank top flexing his muscles

The energy boost alone causes many to want to take fat burners.

If you are prone to feeling drowsy or lethargic at certain times of the day, this will be a huge benefit.

You may especially experience low energy on non-training days as your system is already more relaxed.

Fat burners should help with blood sugar regulation. A constant blood glucose level helps produce a steady energy flow and prevents those afternoon blahs.

5. Watch Out For Stimulants

One thing to be mindful of is that some fat burner supplements contain caffeine, yohimbe for weight loss, or other stimulants.

That’s not necessarily bad; it’s just something to keep in mind.

Stimulants may cause side effects like jitters, insomnia, and energy crashes in some people.

If you are prone to be affected this way, choose a stim-free fat burner.

If you take a fat burner with a stimulant, it’s best to take it only in the morning so that most of the effects will be gone by the time you go to bed.

How To Get The Best Results

Performing bicep curls

Since so many fat burners are on the market, you may need to experiment to find what works best for you.

Consider your needs and your main reason for taking a fat burner.

For example, is it primarily for fat loss, as an appetite suppressant, or to boost metabolism? Choose one with the ingredients proven to help you achieve desired success.

Also, consider when to take them. Many take fat burners as pre-workout on exercise days.

However, others prefer to take them after a tough workout.

Whatever your preference, you may benefit the most from taking them at the same time on non-training days as on exercise days. That creates a nice rhythm, and your system will be “expecting” them.

You should regard these supplements as a temporary aid to losing body fat and not a long-term plan.


Can I Take Fat Burners Indefinitely?

Fat burners should not be taken indefinitely as they are not meant to be used consistently throughout years. They can help you achieve weight loss and fitness goals more quickly and build momentum, but after a while, they should be removed from your routine.

Can Fat Burners Disrupt My Sleep?

Yes, fat burners might disrupt your sleep if they contain stimulants such as caffeine. It’s best to choose a stimulant free brand if these substances tend to keep you awake at night.

What Ingredients Should I Look For In A Fat Burner?

The ingredients you should look for in a fat burner  are cayenne pepper, forskolin, or carnitine. Protein or chromium are best for curbing appetite. Choose one with caffeine or another mild stimulant for an energy boost.

What Happens If You Stop Taking Fat Burners?

If you stop taking fat burners there should be no adverse effects. They are designed for temporary use to help you gain momentum in your fat loss program. You will probably have the best experience from taking them daily for just a set period.

Use Fat Burners For A Head Start

Taking fat burners can be extremely beneficial, especially at the beginning of your fat loss journey.

And while there is no magic pill for the perfect body, some high-quality products on the market can get you closer to your fitness goals quickly, with no side effects.

To find the ideal product for your specific need, check out our guide on the best fat burners on the market today which we thoroughly tested ourselves to ensure they are safe and effective for our clients.


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