Module 2: Never, NEVER Drink This After Your Morning Workout (Your Testosterone Levels Will Thank You)
I hope you liked last week's advisory. If you missed it, let me know. In last weeks' advisory, I shared the interview of a man who decided to do 500 push-ups per day and eat only 1 meal, and how he lost over 20lbs and got ripped... all in the pursuit of trying to bed his secretary.
Weird stuff, I know, but perfect for the Fitness Under Oath Insider's Club.
Speaking of controversial, here's the next report I promised you. This report details how a common ingredient found in practically every grocery store can help you build muscle and burn fat. Best of all, this ingredient is dirt cheap. But this method is scientifically PROVEN to work. Check it out here.
Here's the report. The Baking Soda Protocol
Now if you recall last Sunday night I issued you a challenge: Complete 500 push-ups a day. Personally, I found 500 was just too much to squeeze in with my busy life. So I aimed for 250. I would do sets of 25. I aimed for 4 sets of 25 in the morning before I showered and then it was simply a matter of getting the remaining 6 sets of 25 in throughout the day whenever I could.
Here's what I noticed:
- Increased muscle mass in chest, shoulders and triceps
- Rapid improvement in pressing strength
- Fat loss despite poor adherence to diet
That last point is huge. Last week I wasn't eating as "on target" as I should have been but I believe doing the high volume push-ups covered a multitude of dietary sins as I'm more ripped this week despite eating way more junk food.
Anyway, as I mentioned last week I honestly believe daily low-level activity is the next big "secret" in fitness that nobody really talks about. So if you have yet to embark on this type of challenge, jump on it this week. 250 - 500 push-ups per day. Or something similar. I think you'll be amazed by the results.
Ok, now let's talk about why you should NEVER drink coffee after your workout.
This is a big point for anyone who trains in the morning. (And even if you don't currently train in the morning, keep this tip in mind because chances are at some point in your lifetime you will HAVE to train in the morning. Because sometimes that's how life works.)
This is going to get a little bit technical, but it's important so focus up. When you exercise, your body inhibits MTOR -- which is a protein kinase that contributes to protein synthesis. During your workout, MTOR is inhibited. This is one of many reasons why you don't actually build muscle DURING your workouts.
After your workout, MTOR comes roaring back. And this is part of the reason why you build muscle AFTER your workout is over. But here's the thing: Caffeine actually inhibits MTOR as well, which is why drinking coffee AFTER your workout is the worst thing you could do.
On the flip side, having coffee BEFORE your workout can be an absolute game changer.
2 cups of coffee an hour before your workout has actually been shown to reduce post-workout muscle soreness by up to 48%. And some experts believe having black coffee before your workout can actually boost fat-burning metabolism by 20%.
And if you train fasted (like I do), having coffee before your workout can actually give the energy you need to complete a hard-training session on an empty stomach.
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So... Just Do This....
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Over the years, I've experimented with a lot of pre-workout and post-workout supplements. Honestly, I've probably pissed away thousands of dollars on useless stuff so now I'm going to give you my latest recommendations so you can avoid the same mistakes I made:
Situation A: If you are trying to lose fat: Train on an empty stomach. Consume 1-2 cups of black coffee before 30-60 minutes before your workout. (Assuming you are NOT training at night.) After your workout, try to avoid eating anything for at least 3 hours. Avoid caffeine 3 hours after your workout as well.
Situation B: If you are trying to lose fat, but you train in the evening: Same as situation A, but skip the pre-workout coffee. Still try and perform your training in a fasted state, but because you are training later in the day, go ahead and eat right after your workout.
Situation C: If you are trying to maintain or gain muscle and train in the morning: It's still ideal to train fasted and use black coffee before your workout. Because you are not trying to lose fat, go ahead and eat right after your workout.
Situation D: If you are trying to maintain or gain muscle and you train later in the day, skip the pre-workout coffee. It's still a good idea to try and train fasted so try to avoid eating anything 3 hours before your workout (although this will vary as some people can train much harder with food in their stomach.)
And again, eat right after your workout since you're trying to maintain or build muscle and you're training later in the evening.
Hopefully that gives you a clear-cut plan of action depending on your goals.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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