Can Caffeine Help You Lose More Fat? – Fitness and Power and More…
In today’s digest we bring you articles on Can Caffeine Help You Lose More Fat? – Fitness and Power, Upgrade Your Meal Prep With This Simple Technique, These Resistance Band Exercises Will Fire Up Your Glutes and Thighs Like No Other and The (15 Minute) Bye-Bye Arm Jiggle Workout. Hope you enjoy them…
Can Caffeine Help You Lose More Fat? – Fitness and Power
To all people who are planning to lose weight and are doing that by reading tremendous amounts of conflicting advice about it on the Internet – it all might seem like rocket science at first. They start losing their enthusiasm and wonder if it’s all worth it. While we can’t explain everything in one article,…
To all people who are planning to lose weight and are doing that by reading tremendous amounts of conflicting advice about it on the Internet – it all might seem like rocket science at first. They start losing their enthusiasm and wonder if it’s all worth it. While we can’t explain everything in one article, we can help about certain specifics regarding nutrition and supplements. In this article we’ll explain the effects of caffeine on weight loss. Because there’s conflicting advice on this topic too, this article will serve as a detailed explanation of how caffeine can help you lose weight.
What is Caffeine?
Caffeine is a natural chemical stimulant found in various quantities in beans, leaves and the fruit of some plants. The way it functions as a stimulant is through the CNS (Central Nervous System) and its effects are increased alertness and energy, which is something many college students can confirm when they are preparing for university finals while drinking 5 double espressos a day.
Another effect commonly contributed to caffeine consumption is weight loss. If you take into consideration that caffeine stimulates the CNS, it would be safe to assume that it could also be helpful for weight loss. Many long term studies have shown that consistent caffeine consumption is related to weight reduction and it seems that this has something to do with various factors that are based on the chemistry of the molecule of the caffeine itself.
Caffeine’s thermogenic effects
The level of caffeine reaches its peak after about an hour of consumption, which is the approximate time when people start feeling the initial stimulating effects. It seems that caffeine is able to increase the expenditure of energy by around 10 percent in exercising individuals by increasing the body’s heat production. This so-called thermogenic characteristic of caffeine is believed to be one of the main reasons for the increased rate of energy expenditure on a daily basis.
One of the studies has shown that drinking 600mg of caffeine results in an increased energy expenditure of around 150kcal per day. It’s important to note though that if you regularly drink coffee or are a frequent user of caffeine tablets as a supplement you will not experience the same thermogenic properties a first-time user would.
Metabolism of fat
Research has shown increased lipid oxidation after the consumption of caffeine. Even though it is an undisputed fact that caffeine is mobilizing fatty acids from the fat tissue, current studies have found little evidence to suggest that any enhancement in performance is because of fat oxidation. The fact that it is mobilizing fatty acids is a very important characteristic since it is believed it spares the muscle glycogen.
This basically means that you will still have your glycogen reserves intact and that the body will be able to use them in the latter part of the workout. By getting the fatty acids from the fat deposits, the body essentially uses the fats as an energy source instead of glycogen or the muscle tissue itself. The way caffeine does this is through one extraordinary property; it actually stimulates the pancreas to release smaller amounts of insulin. You might wonder how it’s able to do so when it is neither a protein nor a carbohydrate and has no calories.
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Can Caffeine Help You Lose More Fat? – Fitness and Power was originally published at https://www.fitnessandpower.com/bodybuilding-supplements/can-caffeine-help-you-lose-more-fat
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Upgrade Your Meal Prep With This Simple Technique
Mere mortals looking to make eating a healthy diet easier can now turn to the range of excellent meal delivery services that are now available. The likes of Fresh Fitness Food, Allplants or The Transformation Chef will supply healthy pre-made dishes you just need to reheat and enjoy. If you’re a Premier League footballer, however,…
Mere mortals looking to make eating a healthy diet easier can now turn to the range of excellent meal delivery services that are now available. The likes of Fresh Fitness Food, Allplants or The Transformation Chef will supply healthy pre-made dishes you just need to reheat and enjoy. If you’re a Premier League footballer, however, you may well turn to the services of private chef Jonny Marsh, who’s served up bespoke meal plans for clients like Paul Pogba, Kevin de Bruyne and İlkay Gündoğan.
We met Marsh at an event put on by Sure deodorants to promote exercise, and once we had finished chewing as many portions of the grub he had laid on as possible before being forcibly removed from the buffet, we asked if he had any top tips for non-elite players who needed a bit of help making meal prep a worthwhile way to spend a Sunday.
Marsh recommended a simple technique anyone who’s ever worked in a professional kitchen will be familiar with, but it’s rarely used in domestic settings. “In the industry we call it blanching,” Marsh explains. “When you cook veg, take it out when it’s half cooked and plunge it straight into ice-cold water – ice cubes and really cold water – which is called refreshing. Blanching traps all the nutrients, keeps all the colour, and when it comes to heating up you can either drop it in a bit of hot water or heat it up in the microwave – done.”
Use that alongside this grain bowl meal prep technique and you’ll have a couple of healthy meals in your locker for the week.
We also asked Marsh for his pre- and post-game meal recommendations for your typical Sunday morning 11-a-side player – and once he stopped laughing about the idea of playing hungover (we think he was laughing at himself, to be fair), he suggested starting your day with an English muffin, pan-fried kale, ham or bacon and a poached egg.
Marsh said a lot of his clients craved something sweet after a game or session in the gym, and advised throwing a protein chocolate mousse in your kit bag for immediately after the game (try our easy recipe). The, he says, sort yourself out a Sri Lankan curry with ginger, turmeric and coconut milk, “packed with anti-inflammatories to bring down any swelling you’ve got after the game”. Yep, sounds like Marsh plays Sunday league.
Look out for a recipe book from Marsh later this year.
Coach spoke to Jonny Marsh at a Sure event designed to inspire people to move more. Find out more on Twitter @Sure and Instagram @SureFootball #NeverMoreSure
Upgrade Your Meal Prep With This Simple Technique was originally published at https://www.coachmag.co.uk/nutrition/8143/upgrade-your-meal-prep-with-this-simple-technique
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These Resistance Band Exercises Will Fire Up Your Glutes and Thighs Like No Other
Kat Wirsing If you want to build muscle and improve power and endurance, resistance bands are one of the best strength training tools you can use. Unlike dumbbells and kettlebells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Ranging from light to heavy, there are…
Kat Wirsing
If you want to build muscle and improve power and endurance, resistance bands are one of the best strength training tools you can use. Unlike dumbbells and kettlebells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Ranging from light to heavy, there are different levels of resistance you can work with.
“Resistance bands are great because you can bring them with you anywhere, and there are a varying degrees to make it more challenging, or scale it back,” says Betina Gozo, Nike master trainer and creator of STRONG with Betina Gozo: Total-Body Fitness In Under 20 Minutes.
Resistance bands are particularly useful for working your lower body, including the legs and glutes, because they force you to move with better form and produce power from the right muscles, Gozo says. If you suffer from knee pain, resistance bands are especially handy for strengthening the muscles around the joint so they can stand up to a heavier load.
“The external feedback of the resistance can help you adjust your stance or think about activating certain muscles to get the most out of the exercise,” Gozo says. “For example, if you’re someone that tends to let their knees cave in when you squat, placing a resistance band above your knees is a good reminder to drive your knees out,” she says. Not sure how to get started? Gozo designed this resistance band leg workout below.
Reps: 15 to 20 reps for two to three rounds
Equipment: One medium to heavy resistance band and a yoga mat.
Apparel: Nike Running Tank, Nike Epic Lux Tights, and Nike Zoom Air Fearless Flyknit 2 AMP Training Shoes.
These Resistance Band Exercises Will Fire Up Your Glutes and Thighs Like No Other was originally published at https://www.runtips.us/resistance-band-exercises-for-legs
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The (15 Minute) Bye-Bye Arm Jiggle Workout
Strapless dresses show your upper back, shoulders, upper chest, and mainly your arms. These exercises will shape all of these areas. Do these arm exercises without taking a break, Repeat the circuit, rest a minute between circuits. Exercise 1 Standing V Raise Stand with your feet shoulder width apart, holding a dumbbell in each hand,…
Strapless dresses show your upper back, shoulders, upper chest, and mainly your arms. These exercises will shape all of these areas. Do these arm exercises without taking a break, Repeat the circuit, rest a minute between circuits.
Exercise 1 Standing V Raise
Stand with your feet shoulder width apart, holding a dumbbell in each hand, and arm on each side of your body. With your arms straight done, lift the weights in front of you making a V shape with your arms, make sure your arm are parallel to the floor. Hold this for 2 seconds and go back to the beginning position. Perform 12 to 15 Reps.
Exercise 2 Shoulder Press
Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.
Exercise 3 Rotating Triceps Kickback
Bend your knees slightly, holding a dumbbell in each of your hands. Bend one elbow up to your side and rotate your wrist facing the ceiling behind you. Rotate it back to the stand position this is one rep. Do about 12 to 14 reps for each arm.
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The (15 Minute) Bye-Bye Arm Jiggle Workout was originally published at http://www.trainhardteam.com/the-15-minute-bye-bye-arm-jiggle-workout001/