Green tea has been used by the Chinese for literally thousands of years to help them to lose weight, live longer, and feel healthier. It should come as no real surprise that there is a lot of science supporting its use, considering how often researchers have talked about its benefits over the years. What does green tea actually do and how can it help people lose weight and live healthier?
There’s no simple answer to this question that scientists have found yet, but it appears that green tea contains several compounds unique to this plant that are only rarely found in other plants (and in much lower quantities). It contains a plethora of antioxidants which fight cancer and keep it from forming in the user’s body over time. Beyond that there are unique compounds called polyphenols which help boost metabolism and decrease appetite. These are similar to what’s found in coffee, but what’s different is that this is not caused by the caffeine content but instead by direct biological signals to the person’s brain.
There are some difficulties in actually receiving all of these benefits that green tea has to offer, however. Drinking the tea, while certainly good for you, is not the best way to absorb these antioxidants, polyphenol compounds or the weight loss benefits it has to offer. Instead, people are advised to take natural and unprocessed green tea as a supplement. This is not really possible to eat on its own, as it’s far too bitter. Researchers, however, do not give up so easily and have in fact found other methods of taking this compound daily.
Green tea once it’s fermented and burnt into a liquid loses nearly all of its antioxidants and other benefits. This has been known for years among researchers, who have been looking for ways to harness the innate benefits of green tea that it naturally has, but without having to eat the leaves themselves (something that’s both extremely difficult on the palate and stomach). What was developed instead was the use of green tea extracts, concentrated forms of the tea that a person consumes directly through supplementation.
Green tea extract preserves the polyphenols and antioxidants that are so important for our bodies. These compounds have actually been shown in recent studies to help people to lose weight as well, a novel use that is only just now beginning to be studied. The results are promising, a recent study of over 200 participants found that people taking green tea extract each day, even without dietary changes whatsoever, lost roughly 4 times more fat over the course of a two month period. This was compared to a placebo group. It should be noted that neither group actually went on a diet or were told to exercise any more than before.
What does this mean for the future of green tea extracts for health benefits? The research is still out, but preliminary results certainly are promising. Though there needs to be more studies to confirm all of these benefits, so far, it appears that green tea extracts help reduce carcinogens, stabilize blood sugar levels, increase metabolism, decrease weight gain, and help to absorb fat we eat. If verified, these certainly are some stellar benefits, and likely represents one of the most effective supplements in the world given its health impacts.
There are some simple ways in which you can help burn fat effectively, this article is a culmination of nearly 25 years as a personal trainer and life coach. Below are some of the ways I have hit 3 to 4% body fat that’s required for competitions, I’ve stayed below 9% for the rest of the year. You have likely got all the basics down, but there are certainly ways to help burn fat that you probably have never thought of before.
One of the secrets to achieving such awesome results is increasing your cardiovascular exercise progressively, up to as much as 30 to 45 minutes each day, six or even seven days per week. By the end this you will be so lean and so healthy, that you wonder why you haven’t tried it before. Now you should not be just starting out with this amount from the get-go, particularly if this is an unusual amount of exercise. This progression is going to be a slow process of increasing your cardio exercise daily.
Typically whenever I talk about this sort of thing response I get is always complaints. People actually seem to be afraid of cardio, and it’s hard to understand why. Yes, cardio exercise is difficult, but it’s also probably the most healthy exercise you can do. You may be thinking, “But so many other people tell me 20 minutes is all that’s necessary three days a week”, or, “Cardio causes people to burn muscle!” Neither of these things are true in reality. Cardiovascular exercise does help you burn fat, however it does make muscles leaner in the process. Bulking up can be achieved after losing the stubborn fat, but not before. This is why so important to have cardiovascular exercise as part of your daily routine.
Whenever you see professional fitness trainers or bodybuilders talking about their daily routine, what is the one common denominator between them all? Is always daily cardio exercises, generally lasting at least 30 minutes per day. This is not something you do all the time, but you build up to it and use it for short periods of time in order to reach a peak, get over plateaus and remove the last amount of stubborn remaining fat.
There is still some debate in academic circles about when is the best time to do cardio exercises, there are other people who are concerned that these exercises might break down muscle along with fat. Research actually has shown that while there are some risks of this, early morning exercise before your meal is actually the most effective at burning fat, with maximal weight loss often be achieved during this time. You’re supposed to fast for around eight hours overnight, freeing up your body stores of fat to be burned in the morning. There’s much less glucose in your bloodstream after 8 to 12 hours of sleep without any food, this enables you to burn fat much more effectively. We do cardio in the morning your metabolism will actually stay high throughout the day. This helps to decrease the amount of fat you might store throughout the day.
Very low carb diets or “ketogenic” diets can be difficult to do on their own, and many people report feeling quite poorly during them. You often lose muscle along with the fact, as low carbs and a high level of activity do not work together. These types of diets actually set you up for failure, as most people experience big rebounds their weight once they go off a low-carb diet. People might do this to cut out excess fabric before competition, but it’s really sustainable for any serious length of time. Maintaining a high level of cardiovascular health requires daily cardio exercise, there’s just no way around it.