Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

The best way to do this is to limit intake heres what

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The best way to do this is to limit intake. Here’s what I recommend: 1. Before training, supplement with 3 to 6 milligrams of caffeine per kilogram of body weight. If you’re not sure of your caffeine sensitivity, start with 3 milligrams per kilogram and work up from there. 2. Keep your daily intake at or below 6 milligrams per kilogram of body weight. Don’t take 6 milligrams per kilogram before training and then drink a couple of coffees throughout the day as well. 3. Do one or two low-caffeine days per week and one no-caffeine day per week. A low day should be half your normal intake, and a no day means less than 50 milligrams of caffeine (you can have a cup or two of tea or a small cup of coffee, but no pre-workout, caffeine pills, etc.) Raspberry Ketones Raspberry ketones are the primary aroma compound of the red raspberry (it gives the raspberry its smell), and they’re also found in other fruits like the blackberry and cranberry. How did such a seemingly random compound find its way into weight-loss products? Well, it started with a couple of animal studies that demonstrated that raspberry ketone supplementation prevented weight gain by increasing lipolysis and fat
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oxidation rates. 71 That might sound promising, but there are good reasons to be skeptical. First, animal research cannot be used as proof of human effectiveness. The bodies of humans and rats just aren’t similar enough, and this is especially true when talking about metabolic functions. Second, one of the rat studies was in vitro research. 72 This means parts of living rats were removed to be studied in isolation as opposed to research done with living, intact organisms (in vivo research). In vitro research is less definitive than in vivo because living organisms are incredibly complex, and sometimes in vitro findings just don’t pan out in vivo. Third, the in vivo rat study that demonstrated weight-gain prevention used a massive oral dose: up to 20 grams per kilogram of body weight, or 4,761 times greater than the average human intake. 73 Fourth, there is just one human trial I know of that is commonly cited as evidence of raspberry ketone’s effectiveness for weight loss. 74 The problem with this study, however, is the compound was paired with caffeine, capsaicin, garlic, ginger, and citrus aurantium as a source of synephrine. It’s impossible to know whether the raspberry ketone did anything. Considering the evidence currently available, there is insufficient evidence to support the use of low oral doses of raspberry ketone for fat-loss purposes. It has no place in a fat-burner supplement. Synephrine Synephrine is a chemical compound found in certain types of citrus fruits (particularly the bitter variety). It’s chemically similar to ephedrine and catecholamines, and although less potent, it induces similar effects in the body.
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  • Winter '17
  • Santos O'Neill Garcia
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