As weight loss boils down to energy consumed vs. energy expended, caffeine helps you lose fat by increasing your body’s daily energy expenditure.
Caffeine also improves strength, muscle endurance, and anaerobic performance, and also reverses the “morning weakness” experienced by many weightlifters.
Part of maximizing the fat loss benefits of caffeine is preventing your body from building up too much of a tolerance, however. The best way to do this is to limit intake, of course.
Here’s what I recommend:
- Before training, supplement with 3 – 6 mg caffeine per kg of body weight. If you’re not sure of your caffeine sensitivity, start with 3 mg/kg and work up from there.
- Keep your daily. intake at or below 6 mg per kg of body weight. Don’t have 6 mg/kg before training and then drink a couple of coffees throughout the day.
- Do 1 – 2 low-caffeine days per week, and 1 no-caffeine day per week. A low day should be half your normal intake, and a no day means less than 50 mg of caffeine (you can have a cup or two of tea, but no coffee, caffeine pills, etc.).
Personally I get my caffeine from my pre-workout PULSE, which contains a dehydrated and concentrated form of caffeine (caffeine anhydrous) shown to be more effective for improving performance than what is naturally found in beverages like coffee.
PULSE also contains clinically effective dosages of 5 other ingredients scientifically proven to improve workout performance:
- Beta-Alanine. Beta-alanine is a naturally occurring amino acid that reduces exercise-induced fatigue, improves anaerobic exercise capacity, and can accelerate muscle growth.
- Citrulline Malate. Citrulline is an amino acid that improves muscle endurance, relieves muscle soreness, and improves aerobic performance.
- Betaine. Betaine is a compound found in plants like beets that improves muscle endurance, increases strength, and increases human growth hormone and insulin-like growth factor 1 production in response to acute exercise.
- Ornithine. Ornithine is an amino acid found in high amounts in dairy and meat that reduces fatigue in prolonged exercise and promotes lipid oxidation (the burning of fat for energy as opposed to carbohydrate or glycogen).
- Theanine. Theanine is an amino acid found primarily in tea that reduces the effects of mental and physical stress, increases the production of nitric oxide, which improves blood flow, and improves alertness, focus, attention, memory, mental task performance, and mood.
And what you won’t find in PULSE is equally special:
- No artificial sweeteners or flavors..
- No artificial food dyes.
- No unnecessary fillers, carbohydrate powders, or junk ingredients.
The bottom line is if you want to know what a pre-workout is supposed to feel like…if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver…then you want to try PULSE.