green tea is changing

  Hi {NAME}, I normally focus on nutrition, but  I want to talk about some golden rules with exercise to lose more fat. Especially belly fat, because that’s what almost everyone is after : Skinnier waist + Abs. There’s a few things you can incorporate into exercise to burn even more fat. Some of these are intriguing, some are downright boring… Our goal here is maximum fat loss in the most sustainable way, for the longest amount of time. Fasted-Training vs. Fed-Training Okay, the research has indicated that whether you’re training fasted or fed… It’s a draw. So there’s no clear winner. If you feel better training fasted, that’s the option for you… If you feel better fed, more power to you. Muscle preservation will be the exact same, and benefits will be equal. Now, speaking from experience, I burn way more fat when I train in a fasted state. It’s a night and day difference. And not just that, I have more energy, I feel leaner, and my workouts are better. If you decide to train fasted, I recommend sipping on some green tea while you train… I almost always sip on green tea when I am working out, theres some evidence that there can be up to an 17% increase in fat oxidation during workouts [The American Journal of Clinical Nutrition]( published the paper that subjects who consumed green tea prior to exercise had a 17% increase in fat oxidation and an increase in energy expenditure!! It could simply be the caffeine, but other literature suggests it’s actually the catechins in green tea that are doing this, which also has a muscle sparing effect. So if you want to join me and be the weirdo that sips on green tea while training, feel free. [If you’re interested in the green tea that I use, check out Pique Tea.]( Right now I have been sipping on their[Nakanda Blend]( which is a blend of Pu’er Black and Green Teas, powerful adaptogenic mushrooms, and ceremonial-grade Peruvian cacao. I find I do not crash at all when I drink this tea because it has 82mg of slow-release caffeine per serving. It’s like an advanced blend of Green Tea, Plus other compounds (great for a fasted morning): - Adaptogenic Mushroom Blend: Chaga, Reishi, Cordyceps, and Lion’s Mane promoteenergy and focus without jitters.- Chocolatey Flavor: It tastes like a rich coffee but nourishes my gut with pre- andprobiotics.- Metabolism Support: Ceremonial cacao helps with nutrient absorption, keeping meenergized for hours. Right now, they are also giving away a package of their unique Pearl Creamer as well with any qualifying purchase: This is the only time you can get your hands on their Pearl Creamer and this freebie expires on November 9th - [GET IT HERE]( Next... Resistance Training Does NOT Burn Lots of Calories… I spent years eating way too much food because I thought lifting weights for 90 minutes was "exercise", which meant I was burning lots of calories… I was dead wrong… At best, you’re going to burn a couple hundred calories if you’re really pushing yourself. Resistance Training is crucial, I’m not telling you to stop, but I want you to be more conscious of how you train. If you go Captain Insano on the weights every morning, guess what you’ll probably be doing the rest of the day? Absolutely nothing. Which means you won’t be burning many calories. Increasing your NEAT is the biggest lever you can pull when it comes to burning more calories and losing fat. You want to prioritize walking, moving around, doing stuff, so you can get this constant calorie burn effect. You won’t be getting that if you’re destroying yourself every morning at 7am sharp. So get your resistance training in, get the stimulus, just don’t push yourself so hard that you end up doing nothing for the rest of the day. HIIT vs. Low-Intensity Cardio Higher intensity exercise burns more calories. Lower intensity exercise burns more fat, but takes more time. You won’t be burning many calories, but low-intensity burns more fat as a percentage.. It’s easy to get lost in the sauce with all this, so here’s my simple recommendation : If your goal is fat loss and you have more free hours, opt for low intensity cardio. If not and you’re pressed for time, high-intensity is the move. What’s important here is that you’re actually doing it and staying consistent. Interval Training + Proper Recovery Interval training is an absolute game-changer when it comes to fat loss. Just don’t fall into the "1:1" trap. When people start incorporating interval training, they think their splits need to be even; For example, running for 30 seconds and resting 30 seconds. If you need 90 seconds to rest before your next interval… That’s totally fine. It’s all about the reps here. I wouldn’t let rest periods get longer than 3 minutes, but rest as much as needed up until that point. As you get better, work up to that 1:1 ratio. What we’re trying to do here is increase recovery speed at a higher heart rate, which will definitely help with fat loss. Carb Timing Doesn’t Matter I know I’m supposed to be talking about exercise here, but this one is important and I wanted to throw it in. It doesn’t matter whether you’re having carbs pre-workout, post-workout, or even 8 hours later. The results will be the same. This unfortunately means that the gatorade you’re drinking pre-workout isn’t doing anything special… A study that came out early in 2024 proved this yet again. If you're eating carbs, all that matters is that you have sufficient amounts. Always Cross-Train Cross-Training is one of my secret-weapons for fat loss. When you get used to running, that’s when it’s time to bike. When you get used to bench presses, start incorporating some dumbbell flys. When you get used to resistance training, take a stab at some functional training for a while… Always be giving your body a novel stimulus. This will force your body to continually adapt to new circumstances and keep fat loss consistent as a result. It’ll also keep your workouts fun… Talk more tomorrow. - Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States