There's no question caffeine plays a role in fat loss...
Whilst it's not MASSIVE it certainly does help as I've written about here.
As I always point out to you, if your diet is not on point then supplements or fat burning aids are useless!
As far as green tea goes, the science is mixed. But a new study has combined both caffeine and green tea together with sprint training...and the results are interesting!
Green Tea And Coffee with HIIT To Get Lean & Shredded?
A recent study (1) looked at 12 subjects who were given 250mg of caffeine + 400 mg of a green tea extract that contained 50% epigallocatechin gallate (EEGCG - a polyphenol found in green tea).
The green tea also had 5mg of caffeine per serving.
They tested the effect this had on fat oxidation and metablic rate at rest, as well as after some HIIT sprint intervals.
The subjects consumed the blends in a fasted state after sleeping for 8 hours.
Strengths of the research was that it was a double-blind, randomized, placebo-controlled, crossover study.
The sprint intervals consisted of four x 30 second periods of maximum intensity on a stationary bike, with periods of low-intensity cycling in between for 5 minutes. The resistance was set to 7.5% of body weight for the men and 7.2% for the female.
With the warm up and the additional cool down at the end, it was 30 minutes all up.
So what did they find?
The caffeine and green tea blend was superior for burning calories at rest by 7.99%
The blend was superior to the placebo during the sprint for burning calories by 10.66%
FAT OXIDATION
At rest, the fat oxidation was superior from the blend by 10.60%
And during the sprints, the fat oxidation was superior by 9.76%.
So 10% isn't all that bad, and it's certainly an interesting study. Whilst some people will react differently to this protocol, it's certainly worth you experimenting with!
But it boils down to this - if our diets aren't on point (a proper deficit and perfect macronutrient profile) the caffeine and green tea will do NOTHING for more fat loss, something I've spoken about before here in the context of green tea.
It's all about getting the BIG PICTURE right!
If you can nail that, then combine this with some caffeine and green tea as outline above, and you'll be well on your way to a lean physique!
"Stay Fit, Stay Flexed!"
Get the BIG PICTURE together.....and never look back!
Let me sort out your fat protein and carbohydrate numbers, then we'll add the caffeine + green tea...and marvel at the results.
Imagine this...losing weight by eating the foods you love DAILY and without subscribing to any garbage fad diets. What exactly am I talking about?
No quitting sugar
No paleo
No LOW CARB approaches
No weeks and weeks of "clean eating"
No dreadful cravings
No constant cardio
No detoxing
No cleanses
No starving
Imagine a lifestyle approach that's proven by certified studies to help you lose weight and KEEP IT OFF!
No more over eating, second guessing, craving foods you love, and spiralling out of control to put all the weight back!
Reference
(1) Jo et al. "Dietary Caffeine And Polyphenol Supplementation Enhances Overall Metabolic Rate And Lipid Oxidation At Rest And After A Bout Of Sprint Interval Exercise." Journal of Strength & Conditioning Research: Post Acceptance: November 23, 2015. doi: 10.1519/JSC.0000000000001277
Author
Dayne Hudson