Today we’re sticking to the theme from previous emails: coffee and fasting. But I want to throw exercise into the mix to maximize the benefits of these two.
Fasting + Exercise
Moderate exercise such as walking of jogging in a fasted state allows your body to tap into stored body fat as fuel. Incorporating weight or resistance training into your exercise can increase fat loss even more. A 2008 study showed that cardio plus resistance during a single workout significantly improves fat loss. The cardio plus resistance group not only burned fat and built muscle at the same time, but the amount of fat they burned was a tenfold increase over the amount burned by the groups that did cardio or resistance training only. Adding the exercise to your morning can also jumpstart your metabolism, and working out on an empty stomach can help you burn up to 20 percent more body fat, which is more likely to be achieved in the a.m.
According to a recent study, after eating, adipose (fat) tissue “is busy responding to the meal and a bout of exercise at this time will not stimulate the same [beneficial] changes in adipose tissue. This means that exercise in a fasted state might provoke more favorable changes in adipose tissue, and this could be beneficial for health in the long term.
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Coffee + Exercise
With regards to fat loss, having caffeine specifically RIGHT BEFORE YOU WORKOUT is shown to increase your body’s rate of fat loss by up to 29%, according to research published in the American Journal of Physiology.
But it’s also a potent performance enhancer — caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance.
Caffeine is one of the best-tested ergogenic aids (substances that enhance an individual’s energy use) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration.
There are more than 74 good studies on the use of caffeine for both endurance exercise and short-term, higher intensity exercise. The vast majority of the studies conclude that caffeine does indeed enhance performance and makes the effort seem easier.
The average improvement in performance is about 12 percent, with more benefits noticed during endurance exercise than with shorter exercise (eight to 20 minutes) and a negligible amount for sprinters. More benefits are also noticed in athletes who rarely drink coffee, hence are not tolerant to its stimulant effect (which is one reason why I recommend the caffeine reset).
If you’re looking to hit the gym when your caffeine boost is at its most powerful, you’re going to want to down a cup roughly 45 minutes before working out. Studies show that maximum caffeine concentration hits at about 45 minutes post consumption. Additionally, drinking caffeinated coffee (3 cups) pre-workout can reduce muscle soreness (DOMS) from intense training.
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