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So what does all this research mean? Well, for one, these results may have serious health implications, especially for those who already have type 2 diabetes or abnormal glucose tolerance. Doctors such as Joseph Mercola, who once had caffeine on their "okay" list, have changed their minds and are now recommending that diabetics and those with certain health problems completely avoid caffeine. Mercola even suggests that healthy people might be wise to consider ditching the coffee, although he doesn't think caffeine is as bad as sugar. I'm inclined to agree that when it comes to your health, you shouldn't mess around. If you're diabetic, have diabetes risk, or any problems with blood sugar, you might want to give your coffee the old heave ho. But let's talk about healthy people losing body fat for a minute. After wading through some of the scientific studies, I'm still hesitant to believe that a paltry couple cups a day could increase body fat to any significant degree - at least in a healthy bodybuilder. The question is, how much does a decrease in insulin sensitivity actually affect body composition? We have to factor in the metabolic individuality of each person here. Bodybuilders with low body fat and high muscle mass will respond differently than sedentary overweight people. The nutrient composition of the diet is a factor too. Are you on high carbs, low carbs or moderate carbs? What about fitness level and initial levels of body fat? Are you fit or unfit cardiovascular-wise? Are you in a calorie surplus or a calorie deficit? And let's not forget the differences between habitual vs. occasional coffee drinkers. These are all considerations. Interestingly, the recent research suggests that there's really no measurable fat burning effect when you drink your coffee with carbs. That's right, coffee + eggs = fat burning effect intact. Coffee + bagel = fat burning effect negated. That's why I like my single cup of coffee at 6 am right before my morning cardio...then I hit the oatmeal and grapefruit afterwards. Therefore, this whole insulin sensitivity issue is more relevant when you're eating lots of carbs. If you're on a low carb diet, these concerns are relatively moot. So...taking everything into consideration, what are my final recommendations? It's my opinion that for healthy bodybuilders or serious trainees, small doses of caffeine (maybe just a small cup in the morning and/or a cup before your weight training workout) will produce no negative effects on body composition whatsoever. It might even help by increasing intensity and mental focus during the workout. Naturally, some people should be more cautious than others. If you think you're the extremely carb sensitive type, you have a family history of diabetes, or any other blood sugar disorder then you should be more careful. If you're drinking coffee in moderation (defined by most nutrition and medical professionals as three cups a day or less) and you enjoy it and you're getting results and experiencing no ill effects. I say, why quit? On the other hand, I do think its kinda dumb for a non coffee drinker to start drinking coffee because they think it will help them burn more fat. I don't think the "lipolytic effect" of caffeine translates into any substantial real world drops in subcutaneous body fat. I believe in moderation in ALL things (well, in most things anyway). You should never become dependent on anything outside yourself. If you do, you're only gonna crash eventually. Every artificially created peak is always followed by a valley. Rob Faigin, author of Natural Hormonal Enhancement, wrote something about caffeine that I found extremely insightful. Rob wrote: "Contrary to popular belief, caffeine does not give you energy - it lends you energy (the same applies to all other stimulant drugs, as well). The energy it lends you, you must pay back. Consequently, if you have more energy in the morning as a result of ingesting caffeine, you will have less energy in the evening. This can be very disadvantageous for people who train late in the day." So, am I going to give up my coffee forever because the new research says I should?... I doubt it - but I will drink it more moderately than I have in the past. I have to admit though, my curious mind has me wondering if there'll be any difference in my fat loss results or in the way I feel if I train and diet without ANY caffeine. I've never gone through a 12-16 week contest prep period without coffee. So... in the name of a "science experiment"... I'm going to go into "guinea pig mode" again and give it a shot. I've given up coffee before...(It was the worst four hours of my life)... but I'm going to try again. I'm going to do a 3 or 4 month trial without my Starbucks every morning. I'll measure the results carefully and see what happens... Then I'll report back to you before the end of the year. It's gonna be interesting - wish me luck! -------------------------------------------------------------------------------- MONTHLY MOTIVATOR -------------------------------------------------------------------------------- THOUGHT AND PURPOSE BY BOB PROCTOR James Allen said, "To begin to think with purpose, is to enter the ranks of those strong ones who only recognize failure as one of the pathways to attainment; who make all conditions serve them, and who think strongly, attempt fearlessly, and accomplish masterfully." It's not that they don't fail. Napoleon Hill said, "they never again submit to failure." Everybody fails because no one's perfect and because we're not perfect, we make errors; we make errors in judgment, we make errors in thought, we violate the laws. The trick is to recognize where we've gone wrong and say, "Now I know one way it can't be done." I remember a woman who was 65 when her husband died and she'd never learned to drive a car. He'd been gone for a year and the car still sat in the garage. She was dependent on her daughter and taxis to get her everywhere. I said, "Go and get your drivers license," she said "I'm too old," and I said, "Age has got nothing to do with it." So she went and took lessons. The day of her test was also the same day we had a seminar later that evening. And she failed her test. She came in and she was dejected. The second she walked through the door you could recognize there was something wrong. I said, "What's the matter?" She said, "I failed my test." I said, "You didn't fail your test, you found out what you didn't know. Now you know what to practice so you can go get your license." That's all that failure does! Strong people recognize that and they're not moved at all by failure, in fact they're strengthened by it and educated by it. James Allen said, "Thoughts of doubt and fear never accomplish anything and never can. They always lead to failure. Purpose, energy, power to do, and all strong thoughts cease when doubt and fear creep in." You see, we're talking about failure in almost two completely different contexts here. When a person is weak they see failure as a defeating thing. When a person is strong they see failure as a pathway to greatness. You see, when fear enters, logic leaves. The next time you find yourself doubting, say "NEXT!" Flip it out and get it out of your mind. Take the next thought that comes along - "NEXT" - and get rid of the doubting thought. When fear enters say "SWITCH!" When we internalize a negative thought and we turn it over to our emotional mind, that turns into fear. We can just as easily flip to it's polar opposite - ENTHUSIAM! Allen said, "He who has conquered doubt and fear has conquered failure. His every thought is allied with power, and all difficulties are bravely met and wisely overcome." "Thought allied fearlessly to purpose becomes creative force. He who knows this is ready to become something higher and stronger than a mere bundle of wavering thoughts and fluctuating sensations; he who does this has become the conscious and intelligent wielder of his mental powers." From Bob Proctors's As a Man Thinketh Home Study course. Copyright 2001. Reprinted with permission from Bob Proctor, Vic Johnson and MP3 Motivators. All rights reserved. -------------------------------------------------------------------------------- YOU WERE BORN RICH JUST RELEASED FOR THE FIRST TIME ON DVD & CD! NEW RELEASE SPECIAL OFFER... NOW 62% OFF THE REGULAR PRICE! -------------------------------------------------------------------------------- People are doubling, tripling and quadrupling their incomes using Bob Proctor's proven system for wealth creation. But the value of Proctor's work goes far beyond increasing your income. Proctor is a master success coach who teaches you how your mind works and shows you step-by step how to harness your inner power to achieve virtually ANY GOAL you desire. Read more at: www.bobproctor.com -------------------------------------------------------------------------------- FREE INSPIRATIONAL E-BOOK! -------------------------------------------------------------------------------- Did you download your FREE copy of "As a Man a Thinketh" yet? This is my all time favorite inspirational book and my friend Vic Johnson from MP3 Motivators and As a Man Thinketh.Net is giving it away for FREE! If you're frustrated with your results and you don't know why... If it seems like you're doing everything right - but your body is just not changing, then maybe it's not your training and nutrition that's the problem: Did you ever consider that the problem might be in your own mind? This timeless classic, As a Man Thinketh, reveals the greatest of all truths - that you become what you think about. To think is to create. If your thoughts are negative, your actions can only follow your dominant thoughts and your results must therefore also be negative. That's why, if you say over and over "why is it so hard for me to lose body fat?" you will literally create a hard time for yourself in losing those last few pounds. It also explains why you sabotage yourself even when you have the highest intentions. To download your free copy, go to: www.mp3motivators/freebook =========================================== If you enjoyed this newsletter, please feel free to forward it to your friends and colleagues. Thanks. Attention webmasters and E-zine publishers: If you would like to reprint this month's article in whole or in part, please e-mail permission requests to:tvenuto@fitren.com Bodybuilding and Fitness Secrets is a subscription only newsletter e-mailed monthly only to confirmed subscribers. * Please note: Fitness Renaissance does NOT sell or rent the email addresses belonging to our subscribers; we respect your privacy! SUBSCRIBE INFO: If this e-mail has been forwarded to you and you are not a subscriber yet, you can subscribe FREE at the Fitness Renaissance website by clicking here: http://www.fitren.com/listserv.cfm UNSUBSCRIBE INFO: If you have received this e-mail in error, or do not wish to receive any further newsletter mailings from us, simply go to the unsubscribe page here: http://www.fitren.com/dellist.cfm Fitness Renaissance, LLC 605 Washington Street Hoboken, NJ 07030 (201) 222-3000 (201) 222-8530 (fax)