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Hot News About Cold Tea: Cold Maté Tea Increases Energy Expenditure 2x More than Hot Maté | No Strings Attached?

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I don't want to spoil your beloved maté tea for you, but if you expect it to shed slabs of body fat off your frame, this belief may well spoil your fat loss efforts for you ;-) I've previously addressed the potential benefits of cold-brewing your coffee  and the effect of water temperature on the extraction of bioactive substances from coffee in my "Coffee 101" ( Moussa 2017 ). For (caffeinated) tea, I haven't done this yet... what I haven't done for either of the two is to address the effect of the beverages' temperature at consumption. In their latest RCT, Maufrais et al. ( 2018 ) did just that... more specifically, they "compare[d] the cardiovascular, metabolic and cutaneous responses to the ingestion of [Yerba Mate] at cold or hot temperature in healthy young subjects." You can learn more about green tea and tea, in general , at the SuppVersity Green Tea Boosts Energy Exp. Using Green Tea as Fatblocker Tea Lowers Testoster...
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Cyclic Dieting (2:2 ON/OFF) Drops 12.3 vs. 8kg of Body Fat in 16 Weeks, Maintains REE During + Fat Loss Post Dieting

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It would be nice to see if this form of "long-term"-refeeds or diet-breaks works for leaner men as well.  You will remember that I've previously discussed the advantages of cycling your energy intake in both, classic intermittent fasting or alternative-day fasting contexts, as well as refeeds . Just like the protocol that was used in a recent study from the University of Tasmania  (Byrne 2017), all these diets belong to a category of diets that is characterized by what scientists call "intermittent energy restrictions". The latest RCT by Byrne et al. (2017), which has just been published ahead of print , took a slightly novel approach to energy cycling, though. Compared to IF and ADF, regimen, the energy intake in form of very long intervals (weeks vs. days or hours): more specifically, 8x2 weeks of dieting interspersed by 2 weeks on a maintenance diet. Despite these differences, the reasoning behind the study design was pretty much the same bodybuilde...
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Accuracy of Calculated Metabolic Rate in Athletes: Best and Worst Equations are +3% to -17% Off Measured RMR | Plus: Spreadsheet to Calculate Your RMR With Each Equation

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Wouldn't it be cool if you could simply plug your computer into a USB-slot at the back of your head to read out your energy status...? Ah, no, it wouldn't! It's already scary enough how much Fitbit, Garmin, and co know about us. This is by no means the only problem with metabolic research, these days, but it's one that's really getting on my (and probably also your) nerves. It's all about the sick and obese. It is thus no wonder that you will easily find papers that assess how the Nelson, Mifflin, Harris-Benedict and other equations that are commonly used are off wrt the real energy requirements of the average obese type II diabetic. What you'll be hard-pressed to find, though, is data on their accuracy in athletes. I have addressed this issue before, but with the publication of a recent paper in the  Journal of Strength and Conditioning Research  there's now more data available than from all the previous studies I've seen. The effect of lean...
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Recomp: Building Muscle + Losing Fat Works W/ Weights, but Won't Boost 'Ur Resting Metabolic Rate Along the Way

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Sane caloric deficits (maybe 15-20% and thus more than in the study at hand) + strength training may facilitate recomp = body fat loss + muscle gain/maintenance. There are even equations which indicate that any increase in lean mass should contribute to measurable increases in your resting metabolic rate aka your "RMR". Being able to build muscle and thus increase your metabolic rate is one of the reasons why everyone (including myself) recommends to hit the weights (not just the cardio apparel) whenever you're trying to shed superfluous body fat. Now, a recent study from the University of Ottawa  clearly suggests that, "despite an increase in fat-free mass [...] 6 months of aerobic, resistance, or combined training [adherence was controlled for] did not increase RMR compared [...] in adolescents with obesity" (Alberga. 2017). The effect on RMR may be small, but you must  build muscle if your goal's to get jacked Tri- or Multi-Set Training for Bo...
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