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take two parts black coffee and one part dogs saliva you have the most powerful pre-workout that you could ever imagine alright seriously I’m gonna cut right to the chase and I’m gonna teach you how to make a fasting friendly pre-workout most pre workouts that are on the market will break your fast and even potentially kick you out of a ketogenic state so why not just make one for literally pennies on the dollar it’s super super cheap super simple and this is what I do so I’m gonna teach you how to make a pre-workout with ingredients that you can get from Amazon super cheap you can probably find in your pantry and you can rock and roll so there’s not gonna be any BCAAs in them there’s not gonna be any sweeteners no excited toxins which I’ll talk about but you’re still be able to get pump focus and fat loss to a serious degree all backed by science so let’s go ahead let’s dive into this but first you are tuned in the internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific Time and a bunch of other videos in between hit that subscribe button and also check that little Bell button so you can turn on notifications so I don’t wanna waste your time again let’s get right to it alright first thing that you’re gonna add to it black coffee alright black coffee or cold brew no surprise there this is your base okay your base is your coffee now the real reason we want coffee for a fat loss effect is because it is what is called a phosphodiester eyes inhibitor okay what this does in very fancy words some down is it prevents the inactivation of something that would normally stop body fat from being burned so at an enzymatic level it puts a process in place so that your body is allowed to release its fat normally your body is like oh I’m gonna hold on to fat I’m gonna hold on to my own tissue because it’s important and I need it the phosphodiester eyes inhibitors allow that stuff to be released it unlocks the gate so super important plus we get a big dopamine surge from it you ever noticed that the second the coffee hits your tongue you feel good it’s it’s not just the energy you’re literally getting a dopamine response and that’s a lot of what expensive pre-workouts on the market are doing for you anyway they’re just giving you a dopamine response you’re gonna get that from your coffee save your money okay now the next thing that you’re going to add to it is citrulline now literally you could go on Amazon and you can get citrulline for like a couple of dollars that will last you a few months I’m talking cheap cheap okay what you’re gonna do is you’re gonna just put maybe a few hundred milligrams of citrulline in there okay you can play with the dose yourself I can’t tell you exactly on YouTube this is not the right thing to do because everyone’s gonna have a different dosage need but a few hundred milligrams us a trillion is all you need now what citrulline does is it converts to arginine in the body most people think that you can just consume arginine and you’re gonna get a really cool muscle pump arginine breaks down really quick in the body you need citrulline because citrulline converts to arginine so it doesn’t break down it converts into what you need and that converts into nitric oxide which gets you a bunch more blood flow it gets more oxygen delivery okay that’s exactly what we need it vasodilate s– so you can get blood into the muscles and you literally get a pump you can get more blood to the brain so you feel better feel more alert and it’s so cheap that’s like a main staple point in most expensive pre-workout same kind of thing but we’re not dealing with the BCAAs that break it fast by the way the reason branch chain amino acids break fast is because of the leucine and that’s it leucine spikes your insulin I love branched amino acids as much as the next guy but they do knock you out of a fast okay next up is beta alanine you ever take a pre-workout and know that you get that like tingly feeling it just makes you feel like oh my gosh I have to like lift something I have to move my hands that’s the beta alanine we don’t know why it causes a tingly sensation but it’s kind of a cool like side effect I mean it’s cool it makes you feel like you need to move but the real reason we want beta alanine in there is because it helps produce carnosine carnosine is a very important you see when we’re creating energy when we are flexing a muscle and moving a muscle we have ATP adenosine triphosphate that is being created and regenerated and phosphorylase at a massive massive speed what happens is that causes a big influx of hydrogen and we have a lot of hydrogen the muscle gets super acidic you ever get that lactic acid burn where you can’t push it anymore that’s because you have a large influx of hydrogen okay so what happens is carnosine buffers that so carnosine comes in and neutralizes the acid but we run out of it quick and when we get to that lactic acid fatigue where we can’t push anymore it’s because we’ve run out of carnosine beta alanine is critical to the production of carnosine so beta alanine boosters and a significantly there are studies that show that people get 10 20% more stamina in their workouts simply by adding beta-alanine because they can produce carnosine faster and buffer that lactic acid effect okay super powerful next up salt so important okay so many people keep the salt out of their pre workouts or they keep the salt out of their diet because they’re afraid they’re gonna look puffy that’s not how it works if you have regular salt yes you will get puffy because it’s unopposed sodium that’s going to draw water to the subcutaneous tissue the reason we want it in a pre-workout is because we want the fluid volume okay we want a little bit more blood pressure at a specific time because what it’s gonna do it’s gonna make it so the heart doesn’t have to work as hard if you start to lose your salt which you will immediately so you start working out you have less blood volume the heart has to work harder to deliver more oxygen it has to work harder to deliver the same amount of oxygen that it normally would but now there’s less blood so it’s working really hard so your heart rate gets way higher and you don’t get as good of a workout in super important plus we have what’s called the osmotic effect okay the isotonic state what that means is we have water that gets drawn into our muscle so I’ve explained it like this before if you have a water balloon here and a water balloon here and one has salt in it and one does not the water from the water balloon without the salt is going to magically just draw into the water balloon with the salt it’s simply because salt draws in water so if we have good salt like good quality salt what’s gonna happen is the water is gonna get drawn into the muscle and you’re gonna get more intracellular volume so that’s going to give you more internal leverage the bigger the muscle because of water the more leverage from a physics standpoint it has to actually create force you get stronger and you also have amino acids that are sodium dependent okay certain amino acids can’t do their job unless you have salt so it’s very important you add salt to the mix now you could use any salt but the reality is if you use a salt like Redmon’s real salt they have it down so a big fan of them they’re awesome they literally are mined in Utah so like here in the States from a North American old seabed that has all the minerals so just for those of you watching this video that are wanting make a pre-workout you can get all these ingredients super cheap on Amazon but you can also get Redman real salt the full spectrum salt cheaper than you would anywhere else if you just get it down in the description so I just wanted to be able to extend that over to everyone so again Redman real salt has the potassium it has the sodium has the full balance there so again you can use a regular salt but honestly I would highly recommend using one that’s a higher quality and literally you’re gonna be able to get it for much much cheaper down in the description here than you would on line anyway so you might as well okay optionally you’re gonna be able to add theanine the reason I say optionally is because this is if you want a little bit more focus now Fenian get a little bit more expensive okay right coffee dirt cheap citrulline dirt cheap beta-alanine I’m sorry I didn’t tell you how much beta-alanine again 500 milligrams to a thousand milligrams beta-alanine you can get these so cheap on Amazon Redmond real salt you can literally get for a few bucks it’s down into the description okay that’s gonna last you months okay theanine gets a little bit more expensive still cheap but it gets a little more expensive so I made it optional so here’s the thing so theanine resembles glutamate glutamate excites you okay glutamate is what gives you anxiety and stuff so theanine looks like glutamate so the brain thinks it’s glutamate so it doesn’t produce more so it kind of tricks the brain a little bit and therefore the brain is like ah we have enough glutamate we don’t need to create more so suddenly you get calm and relaxed even though you’re energized and amped so imagine being super jacked up and ready to roll but your mind is cool calm collected it’s perfect for an athlete right but it also binds to the endothelial cells so it also increases that you know to at the site so you get more blood flow get more nutrient delivery super awesome stuff so between the salt and the Fenian there you get a nice little mix that sort of really help you out so overall I hope that this gave you something that you can do in a fasted state to really get the most out of your workout without ever worrying about breaking your fast if you have questions please make sure you let me know and any future ideas for videos put them down in the comment section see you soon
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Caffeine is a phosphodiesterase inhibitor – a phosphodiesterase inhibitor is a drug that blocks one or more of the five subtypes of the enzyme phosphodiesterase (PDE), thereby preventing the inactivation of the intracellular second messengers cyclic adenosine monophosphate (cAMP)
Caffeine promotes the release of norepinephrine, which then signals cAMP and activates hormone sensitive lipase, promoting lipolysis and increasing FFA’s
Caffeine blocks adenosine – when that happens, the amount of other neurotransmitters like norepinephrine and dopamine actually increases, leading to enhanced firing of neurons
Aside from dopamine, chronic caffeine intake has been shown to increase the receptors of serotonin and acetylcholine – why people have an elevated mood and perceived increase in energy after a coffee
EGCG increases the hormone CCK (cholecystokinin) – CCK slows down intestinal motility as it causes food to move more slowly through the intestines (feel full for a longer period of time), particularly helpful during a fasted workout
CCK also modulates dopaminergic neurotransmission in the brain – it increases the level of dopamine in the brain, which gives off a “feel-good” feeling
EGCG also stimulates your metabolism by activating thermogenesis – increases the amount of norepinephrine, which is used by the nervous system as a signal to the fat cells, telling them to break down fat
Citrulline malate helps increase blood flow because your body converts it into L-arginine and then into nitric oxide. Nitric oxide is one of the chemicals that causes vasodilation, or widening of the blood vessels, when you exercise.
Beta-alanine, also known as 3-aminopropanoic acid, is a non-essential amino acid – together with histidine, it produces carnosine, which is then stored in your skeletal muscles
Carnosine is a dipeptide – a molecule made up of two amino acids bonded together – composed of beta-alanine and histidine, as mentioned (believed that histidine is already present in high concentrations in muscle, while beta-alanine is only present only in small amounts)
In humans, carnosine is concentrated in tissues that have a high energy demand, such as muscle and brain
The body’s first line of defense against this acidic pH is inside the muscle cell – carnosine is able to buffer H+ ions in muscle cells – buffering can neutralize lactic acid and simultaneously increase ATP stores
So without enough beta-alanine the body can’t make carnosine effectively, which means that these essential cellular functions are impeded
During a set of high-intensity muscle contraction blood pressure rises – this is a primary response of high-intensity training
During high-performance exercise, the metabolism of the body is better served by a higher blood volume since this translates into better oxygen and nutrient delivery to working cells
So to sum, your blood volume is gradually reduced as your sweat losses increases because sweat is drawn from your blood plasma
This increases the strain on your cardiovascular system, making it harder to pump blood to your skin to cool you down and to your working muscles
Another mechanism through which sodium can increase strength is by increasing extracellular fluid levels (fluid outside the cell membrane), which in turn improves the leverage in your joints, allowing you to move more weight on lifts
These increases in fluid volume both inside and outside the cell have also been shown to reduce the incidence of muscle strains and tendon injuries by decreasing the friction exerted upon these tissues
Theanine an amino acid present in matcha green tea and possesses anti-anxiolytic properties, which assists in boosting alpha waves in the brain
L-theanine relieves anxiety in large part because it bears a close resemblance to glutamate – theanine binds to the same brain cell receptors and blocks them to glutamate’s effects, which produces inhibitory effects
Theanine increases blood flow as it increases the production of nitric oxide in endothelium cells (cells that line the interior surface of blood vessels and lymphatic vessels), which is a gas that widens blood vessels and improves blood flow