RESEARCH CENTRE
STRONG CAFFEINE
Jolt your workout F
LEX has long touted the benefits of taking caffeine before workouts to boost strength, endurance and fat burning.
Researchers from the United Kingdom had trained male lifters complete as many reps as they could on the bench press with 60% of their one-rep max (a weight they could lift for about 20 reps) one hour after consuming about 400 milligrams of caffeine or a placebo. They reported in a 2011 issue of the Journal of Strength and Conditioning Research that when the subjects consumed the caffeine before the workout, they were able to complete an average of two more reps as compared to when they consumed the placebo. So do as we have always recommended and take 200– 400 mg of caffeine, or use a preworkout supplement containing caffeine, about an hour before workoutsto boost your strength and endurance. Getting a couple of extra reps on most sets during a workout can make a huge difference in how much muscle mass you pack on.
— Jim Stoppani BRIGHT LIGHTS, BIG FAT LOSS Eat your meals in plenty of light to keep fat loss up
Eating romantic dinners with your other half in a dimly lit restaurant may help keep your relationship on track, but it may be derailing your fat-loss efforts. One study presented at the 2011 Annual Meeting of the American College of Sports Medicine by Louisiana State University researchers reported that eating in a dimly lit room raised blood sugar levels higher than eating the same meal in a well-lit room. It’s suggested that this effect might be due to the higher melatonin levels that accompany the
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darker environment. This conclusion was supported by the fact that eating in a bright room while taking melatonin also raised blood sugar levels higher after the meal than eating the meal in a bright room without supplemental melatonin. This is another good reason to not eat a carb-heavy meal before bed. So keep the lights bright to keep fat loss on track. FLEX
— Tabatha Elliott
400 mg 200–
OF CAFFEINE TO COMPLETE MORE REPS
ERICA SCHULTZ
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