3 Reasons I Skip Caffeine


This week’s research study talks about caffeine and exercise and I explain the 3 reasons why I skip caffeine…but first, is your gym emptied out yet?

My gym was a lot quieter this week than 2 weeks ago…have that many people dropped out already? It felt like November in there this week.

One of the reasons I think people drop out so fast is from the muscle soreness they get by trying out high volume programs in magazines…the big mistake most people make is doing too much volume.

Even YOU are probably doing too much volume. In our tip of the week, I’ll show you what you need to do right now…

Click here to listen to all of this info on the TT Podcast


Monday – Jan 25th

Transformation Tip of the Week:

Take a look at every exercise, set, & rep in your workout program.

Is it there just to add volume & time to your workout or is it there with purpose, actually getting you closer to your goals?

Remember that:

Training is simply a stimulus being applied to the body with the purpose of getting a specific adaptation.”

In other words, you should train to get results, not just to do more exercises and spend a lot of time working out. If you do that, you’ll save time, have less soreness, and maybe even get MORE results by doing less.

Alright, now let’s hit a structured workout…here is the updated version of the:tthaw_ebook_41

Turbulence Training for Abs Phase 2 – Advanced Workout A

1A) DB Bulgarian Split Squat – 8 reps per side
No rest.
1B) Spiderman Pushup or Pushup – 10 reps per side or 15 reps
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Inverted Row or Beginner Inverted Row – 12 reps
No rest.
2B) 1-Leg Deadlift – 12 reps ====>>>> (see photo)one leg deadlift
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #3
3A) Stability Ball Rollout – 10 reps
No rest.
3B) Cross-Body Mountain Climber – 10 reps per side
No rest.
3C) Side Plank – 30 second hold per side
Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Advanced Interval Training Workout A

Get 30 minutes of fun activity – and let’s do this week’s research review and talk about 3 reasons I don’t like to use caffeine.images13

J Strength Cond Res. 2009. Efficacy of Acute Caffeine Ingestion for Short-term High-Intensity Exercise Performance: A Systematic Review. Astorino TA, Roberson DW. Department of Kinesiology, CSU-San Marcos, San Marcos, California.

  • The researchers did this review because past research has shown that, “caffeine typically increases endurance performance; however, efficacy of caffeine ingestion for short-term high-intensity exercise is equivocal.”
  • They found that, “11 out of 17 studies revealed significant improvements in team sports exercise and power-based sports with caffeine ingestion, yet these effects were more common in elite athletes who do not regularly ingest caffeine.”
  • “Six of 11 studies revealed significant benefits of caffeine for resistance training.”
  • AND…”Some studies show decreased performance with caffeine ingestion when repeated”

So…how you and your workouts respond to  caffeine is all individual…I’ve had great workouts with and without it…felt great and felt like crap with it and without it…It’s really up to you

BTW – I don’t have any faith in the claim that caffeine helps you lose fat.

So what are my 3 reasons not to use it? blue

1) I get pretty jittery and even have some anxiety with it. For example, its not a good idea for me to drink a giant Monster Energy drink…like I did before I went to UFC 96 in Montreal last April…I was up pretty late that night!

2) Dependency – Listen, you can almost “mentally cripple” a caffeine addict by taking away their caffeine…they get massive headaches, no energy, irritable, etc. I was talking to a friend who did a caffeine detox recently, and for 2-3 days she spent the entire afternoon in bed unable to do anything.

I don’t need that. No thanks.

3) I simply don’t need it. I have a lot of energy right now…I have really good workouts, great nutrition, and excellent sleep patterns.

Sure I might have some Green Tea once in a while, or – shocker – even a Coke or Mountain Dew or Monster (shhh, don’t tell anyone!) once every month or so – but I don’t need caffeine every day.


Turbulence Training for Abs Phase 2 – Advanced Workout B

Superset #1t-pushup-top1
1A) DB Split Squat – 8 reps per side
No rest.
1B) T-Pushup – 8 reps per side ===> (see photo)
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Chin-up with Knee-up or Assisted Chin-up – 8 reps
No rest.
2B) Reaching Lunge – 10 reps per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #3
3A) Stability Ball Jackknife – 15 reps
No rest.
3B) Stability Ball Mountain Climber – 10 reps per side
No rest.
3C) Side Plank with Leg Raise – 8 reps per side
Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Do 30 minutes of fun activity and now speaking of abs… abs

Can you do a plank for 2 minutes straight?

That is Dr. Stuart McGill’s recommendation for healthy people.

Dr. McGill, a low back pain expert, has found that abdominal endurance corresponds with less back pain, so he recommends you build up your plank endurance to 2 minutes.

If you can NOT do that, you could be at greater risk of low back issues.


Turbulence Training for Abs Phase 2 – Advanced Workout C

Superset #1
1A) DB Step-ups – 8 reps per side cb_bodyweightabsebk2_flat
No rest.
1B) Grasshopper Pushup – 10 reps per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #2
2A) DB Renegade Row – 8 reps per side
No rest.
2B) Stability Ball Leg Curl– 20 reps
No rest.
2C) Stability Ball X-Body Mountain Climber (Feet on Ball) – 8 reps per side
Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Triset #3
3A) Hanging Knee-up – 8 reps
No rest.
3B) Stability Ball Plank – 30 second hold
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Interval training – shuttles!

Social Support Saturday!
30 minutes of fun activity…and then let’s talk about a new competition – which is one way to get social support.

Coming soon is the TT Adrenaline Circuit Challenge.

It’s actually workout C of next month’s program…and I just finished this workout – it’s crazy. Shuttle sprints plus bodyweight exercises…with a challenge component so we can compete against each other.

You do 2 circuits, but 3 rounds of pushups and pullups. small-sprint

Here’s how you score the TT Adrenaline Circuit Challenge:

Total Pushups + Pullups (from 3 rounds) minus two times the number of minutes it takes you to finish the workout.

My score was 98+26-52 = 72.

Curious about the TT Adrenaline circuit?

It comes out February 1st.

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare.

Here’s something to pick up this week…a simple water bottle. Here’s a great reason why from my buddy Rob Poulos, the author of “Fat Burning Furnace“.

“Drink water from a water bottle, not from a glass. It may seem like a little thing, but simply switching to a 32oz. water bottle and refilling it 3 times (rather than having to refill an 8 oz. glass 10 times a day) can make a HUGE difference in how much water you drink.”

Oh, and it’s much better for you than a can of Monster Energy drink – even if it’s the Blue flavor!july2007advancebw

Next week!
TT Workout – Advanced Bodyweight
Weekly Research Review – 1 weird thing women should do to lose weight!

You’ll find that info very interesting.

Stay strong and lean,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs

  • Chris

    Craig – do you flex forward at the spine when performing a Reaching Lunge?

    • Craig Ballantyne

      no, you do not

    • Bas Prins

      I drink 2-4 cups of coffee per day. I also drink water, fruit juice, soy milk and beer at times. In moderation our bodies can manage anything. God does not make mistakes. But go overboard too long and you are asking for trouble.

    • Kristin Kingery

      Well, here is a reason to drink moderate caffeine.

      Researchers in Sweden and Finland announced that moderate coffee and tea consumption in mid-life is associated with lower risk for dementia and Alzheimer’s disease. The Sept. 21, 2009, issue of The International News published the results.

      The study to understand the long-term impact of caffeine on the central nervous system was conducted by researchers at the University of Kuopio, Finland, the Karolinska Institutet in Sweden and the National Public Health Institute in Finland. In surveys conducted in 1972, 1977, 1982 and 1987, about 2000 middle-aged people were questioned about their long-term coffee consumption. After an average span of 21 years, researchers reexamined the subjects, now 65 to 79 years old. Out of 1,409 people, only 61 had developed dementia (48 of those had Alzheimer’s disease).

      Moderate coffee drinkers (three to five cups daily) decreased their risk of dementia by 65 percent compared to those who drank little or no coffee. Researchers noted that “given the large amount of coffee consumption globally, the results might have important implications for the prevention of or delaying the onset of dementia and Alzheimer’s disease,” said a Karolinska Institutet release.

  • Coty

    Juicing is my coffee replacement. There is nothing like a fresh juice in the morning to wake me up and start the day off right with a ton of nutrients. Try it!

  • Craig

    Ideally I would prefer not to drink caffeine. But my job is a boring one sitting at a desk. However I do limit my intake to only two coffee’s per day, usually before 12 noon. Then in the afternoon I drink green tea or water. This avoids the jitters and insomnia. Also I usually don’t drink caffeine on the weekend unless I have an assignment due.
    I don’t drink that soft drink caffeine either, far too much sugar for me.
    Personally I think it is the inactivity of office work that causes people require caffeine, well it does for me. Getting up and walking around every 20 minutes is often not an option in some cases. I am tied to my desk staring at a computer monitor for 8 hours a day.
    However too much caffeine has the opposite required effect as well. All a bit of a balancing act really.

    • Craig Ballantyne

      Craig, I think you are making wise choices, great stuff!

    • Ruudy

      Dear Craig,

      Thanks for all the tips on health and muscle exercises. I have been suffering from insomnia since teen years and I still am now at 60 yrs. older. I’m not a coffee drinker ever since and preferred water instead –though not eight glasses most of the times. Lately, I tried drinking coffee during breakfast and there seems to be little or no difference happening –I still find it hard to get to sleep though. ‘Guess it’s the effect of caffein when taken very close to sleeping time that makes the drinker stay awake.

  • Michael M

    Ironically I just started taking caffeine pills about a month ago. One 200mg pill an hour before my workout and it has helped me and been working out great for me. I got the idea from a youtube video by Jeff Anderson who says he uses it all the time and has bags of it in his cupboard (powder form from bulk). He does not just use caffeine alone but as part of his homemade pre-workout concoction. Also Vince DelMonte has mentioned that he’ll drink a double espresso before a workout. Funny ha. To each his own. But all of you are in great shape and you can’t argue with results.

    2 minute plank? I don’t know but I am going to find out this week. I do know I can do a plank for a minute with a 45lb plate on my butt/lower back. Every time I make it to a minute I add weight the next time. I wonder, is this a good idea or bad?

    Thanks for all the info and workouts?

  • I wonder if it takes a fairly hefty amount of caffeine to develop a habit that causes withdrawal. I drink an average of 80mg of caffeine per day from black tea, green tea, white tea, or yerba matte. On days that I don’t have any for some reason, I don’t notice any problems or drop in my energy level.

    I drink it because it’s an easy way for me to get fluids into me – I’m not a big plain water fan, but I like hot liquids, so it’s herbal and regular teas that provide at least half of my water intake. And since I hardly ever drink wine, it’s a great way to get the antioxidants that are in tea, not just the green tea. Yes, I eat lots of berries and other things that antioxidants as well. But the tea is an easy daily way to make sure I’m getting them.

  • Gregory Bastow


    Well, personally I find that my morning coffee really does help me reach my weight loss goals. In the past week I surpassed my 5lb goal (again) and did 6.7lbs, and I partly attribute this to my morning coffee routine. See when I get up 4:30 I instantly have my 2 cups of coffee (1 mug – and thats all the coffee I drink all day long, so no I’m not addicted), make my breakfast smoothie and head to the gym for 5am.

    I always do 45-60minute of HIRT to get my body going, and then usually an hour of 3 X 20 minute interval sessions for my cardio. I have to work out on an empty stomach or I’ll puke and the coffee gives me enough energy to get my 2hrs workout done before my breakfast smoothie (1/2 cup oatmeal, 1/2 cup milk, 1/2 egg white, 1 tbs flax seed, 2 tbs oat-bran, 1 tbs pancake syrup) and get to work by 8am. Usually by 9:30-10 I’m chowing down on fruit salad, cottage cheese and homemade-yogurt.

    Before (about a month ego) I was eating my normal oatmeal, fruit salad, coffee breakfast but then couldn’t workout for at least 2 hrs. My new pattern moved my 3-4lb average to 6-7 for 3 weeks running.

    Moderation is the key! I know many people who need coffee all day long to stay awake and they do no exercise. My motto is “Cardio Is Better Than Coffee” for energy, but alas in my life I do actually do both!

    Throughout the day I normally also use snacks to keep my energy levels up.


  • Ken

    Too much coffee, or too rich a coffee definitely can cause me a body upset.

    I haven’t heard too much about the benefits of regular digestive system in any programs.
    My digestion is slow, but a little burst of exercise, banana and a cup of coffee in the mornings can be a real help.
    After lunch I like green tea and 2-4 litres of water aid the days digestion.

    Some weeks I have 4 good digestion days and feel great, but feel sluggish the rest of the week. I often feel bloated and heavy, unable to eat quality food as I feel already full.

    Any advice?

  • oliver

    I do get caffeine occasionally(mornings only ) from green tee,oolong,black tea and mostly from Sun dried “Gipas/Gipah” tea-my personal brew of our native mountain leaf tea and “Sagada” Mountain leaf tea…since I can’t afford to go to Starbucks everyday LOL.
    I am starting to be aware of diseases from consuming processed foods and beverages so I decided to live the way my ancestors did which a bit primitive but is very beneficial to my health. So I gathered information from the elders (who managed to be disease free until the age of 70-90). They plant and brew their own coffee beans,tea leaves. their diet consists mainly on root crops(yams, potatoes,sweet potaoes,taro)and vegetables(bok choy,bitter gurd fruit and leaves and a lot of dark green leafy veggies that I’m not familiar with)which are mostly found in their backyards or in the mountains. they also raise their own pig,chicken(free range and plant fed) and even hunt for game meat seasonally. I believe this foods can give me all the energy that I need rather than being dependent on caffeine alone. So who needs coffee? the funny thing about their life is they maintained their fitness level just by tending their farm and “Sprinting with weights”-yes, in lay man’s term=carrying a basket full of crops while running away from Japanese soldiers with long rifles and bayonets 🙂

    • Craig Ballantyne

      Excellent info Oliver!

  • Kathleen Brown

    Just a comment on caffine. I used to drink coffee. I worked @ a university were coffee was freely accessed. I like cream in my coffee,and I found I was drinking up to 6 cups/day. I would feel bloated by the end of the dayand just not good. I decided that rather than cut down,as I knew in time the intake would slowly increase again,I just stopped drinking it.That way it became a non~ issue. I just didn’t have to think about it anymore. I drink teas,water, and still some white wine. I have not had even a sip of coffee for 8yrs.

    • Craig Ballantyne

      Thanks Kathleen!

  • Maria

    Hey Craig,

    As far as caffeine, I usually have a cup of green tea every weekday morning, maybe some iced tea with lunch or dinner. I only have coffee on the weekends with my family, and usually, only one cup. I can’t be depending on all that caffeine all day, so I sip on water throughout the rest of the day. I work in a medical school and one of the doctors just runs on caffeine. I always see her with a cup of coffee in her hand. I’ve seen her eat…once. You’re right, if we eat the right quality foods, we’ll get all the energy we need. Thanks!

  • Couldn’t agree more with your caffeine observations above.
    The only time I seem to enjoy caffeine these days is in the form of an espresso after dinner. Helps me regulate and digest.


  • Rob

    Well, everyone is different. I happen to like my coffee and would not give it up. So many “experts” with so many different opinions. In the end, it is what works for you…..here is an interesting article on coffee; varying studieds were conducted……………..


  • mary

    For the most part I was forced to give up caffeine for my health. Once in a while I drink tea, but I have to run water through it twice to wash out the caffeine. Honestly I miss it I know I eat more because I miss the rush I got with the caff. It worked as a great appetite suppressant–I miss that too. I don’t miss the jitters, the insomnia and YES I do have more energy giving it up…but there is still something missing which I haven’t found a replacement for.

  • ccc

    I TRY to limit my caffiene to green teas. Something so very coaxing about the smell of coffee though. And add some really crappy high calorie sweet creamer, and it is euphoric. Flirtatous, addictive. It takes a while, but I end up building up some pretty painful fibroid tumors from it. HAVE to wean off before my yearly mammogram. And endure the blinding migraine headaches coming off. I try pretty hard to stay off, but it usually takes just one or two high stress days, or sleepless nights to start up the cycle again. I personally don’t buy it. And it wouldn’t be a problem, but my husband insists on it, makes the purchase, drinks a pot a day. So it is always on. I’m to the point of just one cup one day, will induce a headache the next day if I don’t have another cup.

  • Sari

    I agree with Craig. Coffee gives me the jitters, withdrawl effects and mixed with sugar it’s almost worse than cocaine for me anyway. However in my case there is one great advantage. it’s the only everyday aliment that has a laxative effect which is a God send at times.

  • Jay

    I have a cup to start the day, another one during the morning at work, then sometimes one early in the afternoon. Then I usually have a Diet Coke at dinner. I still drink about 60 ounces of water per day on top of this.
    I have two kids and am getting my MBA on the side, so I count caffeine as a necessity to some extent! I follow Turbulence workouts, but the reality is it’s difficult to get more than six horus of sleep several nights a week. So, it helps me get through the day in an alert fashion.

  • Kate

    I personally drink 3-4 cups of tea per working day and none on the weekend. Is this alright?
    My sister on the other hand is 23 yrs old and drinks anywhere between 4-10 red bulls a day, currently she is complaining of constant headaches. She also wonders why she cannot sleep and cannot handle big crowds. On top of this she also drinks alot of Coca Cola. I would have to confirm that she is the most unhealthy person I know and I’m very concerned for her health.

    • Craig Ballantyne

      Kate, I am concerned for your sister. That is far too much caffeine.

    • Kate, I agree with Craig – that is far too much caffeine. If your sister is at all open to it, PLEASE find a Chiropractor or MD who is knowledgeable about doing saliva testing for Adrenal Gland function. I can almost guarantee that your sister’s Adrenal Glands are exhausted or “shot”. Exhausted adrenal glands will lead to a bunch of physical and mental (anxiety, panic attacks…) symtpoms. Seeing this connection will hopefully open her eyes.

      Of course, drastically reducing her caffeine intake is the key, but in the meantime, getting some nutritional support for her Adrenal Glands will help tremendously (B-Complex, Ginseng, Withania). – Dr. George

      • Kate

        Thank you Dr. George & Craig! I will definintely tell her and get my parents and my sister’s girlfriend on my side to convince her even further. I just learnt that my mum took my sister to the hospital last night to get a penicillan shot for her headaches. I’m really worried!

  • Thanks, Craig – Great post, as always. True story: As a Chiropractor, I work with a lot of athletes. One particular athlete was experiencing chronic right shoulder pain. X-Rays and MRI’s were negative. Chiropractic adjustments and soft-tissue work (ART) yielded 80-85% improvement. Although much improved, still not where we wanted to be.

    Food allergy testing (via Applied Kinesiology) revealed a Caffeine sensitivity. The athlete drank no coffee, no tea and no soft drinks. BUT, he did drink 3 Red Bulls per day. Interestingly, he had no signs of jitters or other typical caffeine-related symptoms. Eliminated the Red Bulls and within 4 days ALL of his shoulder pain was gone. For fun, about 3 weeks later he began drinking a caffeine drink and the pain returned the second day.

    Moral of the story: For chronic joint pain that doesn’t respond to traditional therapies, consider food sensitivities, especially caffeine.

    Dr. George

    • Craig Ballantyne

      Wow, surprising stuff. Thanks for all you do for your clients Dr. George! Great tips.


      • Marina

        Good comment: “God does not make mistakes.” < In moderation, we can handle ALMOST anything. Man has made some pretty messed-up stuff which we do well to avoid altogether. I can drink coffee any time, but mostly only a night – it’s a relaxant for me! Wired differently, I am. Cannot drink when I need to be alert, strong coffee totally knocks me out for a couple of hours. One of my sons is like me; I used to put coffee in his thermos to take to school so he could sit still. No Ritalin here; the caffeine worked wonders for his hyperactivity.

  • Cathy

    Just a small amount of caffine is all one needs somtimes. I’ve done with out and have had too much too. Caffine addiction headaches are the worst!! As for getting more H2O in your day, filtered water is the best. I suggest getting a filter pitcher or one that fits on your fauset. This made all the differnce to me. Just can’t stand the regular tap water. In summer I drink it cold, winter I’ll warm it up. This way I can help regulate my body temp. Thanks Craig for all you do!! Cathy

    • Craig Ballantyne

      Happy to help Cathy.

  • Kate

    On the contrary my twin brother (we’re 20 on the 27th) is at the other end of the scale having lost quite a bit of weight when he took up dancing. I hover somewhere in the middle weighing about 85kg to my sister’s approx. 100kg and my brothers 70 odd kg. Though my doctor advised me that I should lose at least 15kg for my height (5ft 6). I will admit that my diet has improved ( I have been getting my mum to follow my diet adjustments as well as she struggles with her weight too, but my sister refuses to let me help) but I do not have the time to workout. I get up, have a shower and leave for work and when I get home from work I have dinner and go to bed. I work 6 days a week so on Sunday I sleep alot and spend time with my boyfriend. I know that I possibly do too much for my age because on top of work I also attend a beauty course one night a week. You’d think doing all this I’d run to caffeine as the answer to stay awake for long periods of time but I have to admit that the adjustments of my diet have helped me and I am able to fit alot more in my day, I look forward to squeezing more into my day when I lose that 15kg. But I will admit that I am pessimistic at this stage.

  • Wayne

    One problem with consuming an excessive amount of caffeine is that it can put stress on your central nervous system. If you are training hard, this could contribute to over training. Caffeine in moderation should not be a problem for most. I use caffeine about once a week before an early morning workout. It gives me energy and increased focus early in the morning. I cut a 200 mg caffeine pill in half. Seems to be just the right amount for me. It can be a good supplement if used in moderation. Just be on the alert not to over tax your central nervous system.

  • Vin


    I stopped drinking coffee as New Year’s resolution for 2010. I can say this was a good decision for me. This was part of a no SNAC diet (Sugar, Nicotine, Alcohol, Caffeine). The caffeine withdrawal, massive headache for a couple of days, was the worst part, it is so addictive!

    I drank 1 to 2 cups a day but it was affecting me. I find that I don’t wake up any faster or slower with or without coffee. I sleep much better and find that I am much calmer.

    Coffee, being the diuretic that it is, used to run right through me. I stay hydrated much better and don’t have to run to the bog every five minutes.

    I’ll be interested to see how it affects my diet as it should cut down on the insulin my body produces.

    Craig, your workouts are kick ass! 3 mornings a week I get up and do about a half an hour circuit of TT bodyweight exercise and another 3 mornings I get on the rowing machine.
    I’m finding the scale isn’t changing much but physicality is.

    Also, many, many thanks for recommending the Maxwell Maltz book

    • Craig Ballantyne

      Vin, happy to help and glad to hear you found that book to be of benefit.


  • Bev Wenaas

    Wow! Who would have thought that so many people are interested in the amount of coffee one drinks. Each person has there own metabolism and genetic makeup so responds differently. My motto…is it working for me?
    Pass it on.

  • Pine

    I don’t drink coffee most of the time. May be 1 or 2 cups a MONTH.

    But I do take caffine pills or energy shots ( that are loaded with caffine, by the way) when I’m not in the mood for workout but I know I need to go or sometimes, I just need extra energy. Again, I did not take those with every workout.

    So, I think like Craig mentioned it is individual thing but you can make caffine work FOR you instead of working AGAINST you by prudently taking when you think you need it and not taking it all the time.

    And when you are cutting, caffine and ephedra beats any other fat burners.

  • Kathy

    I experienced some physical symptoms that helped me to decide to cut my coffee intake drastically. Now, I only have 1 cup (6-8 oz.) with my breakfast before I leave for work. I only drink water at work. I do not drink soda as a rule. I also cannot drink milk too much either. Because I have a very high sensitivity to citric acid, I cannot drink juices either. So, 1 cup of coffee in the morning and water for the remainder of the day. I have the energy I need for the day and I sleep very well.

    • Craig Ballantyne

      Thank you Kathy, hope you are doing well!

  • I don’t have any problems with a little caffeine. If drinking coffee just make sure it is black to avoid the added sugar and cut out soda all together!

  • Dee


    It was a breath of fresh air to see the beginning of your post. I am not sure why people alaywas go get magazines and try these workouts in them. Some of these workouts are poorly designed and to take it a step further may be designed for a bodybuilder and not the average Joe. If you are a beginner to working out, take it light and let your body to build first t hen move to more advanced exercises. People who don’t follow this rule usually end up getting too sore and hence they relate exercise with pain and don’t do it.

  • Tana

    Thank you, Craig, for caring about people’s well-being and sharing your discoveries and experiences and training recommendations. Recently I saw a mention that caffeine replaces adenosine in the brain, and I became curious and researched it a little. For several reasons I already was off caffeine for years, and now I’m even more thankful for that. Caffeine takes the place of natural adenosine on neural receptors, so adenosine can’t do its job, which in turn has adverse effects on heart rhythm as well as causing deep-sleep deprivation. http://health.howstuffworks.com/caffeine3.htm and http://en.wikipedia.org/wiki/Caffeine. Dopamine somehow gets into the picture and brings about addiction. A guy who wrote a history of coffee said it’s no coincidence caffeine/coffee became the mass drug of choice at the beginning of the industrial revolution, so I guess its appeal is only growing in the information age. Anyway, I appreciate your focus on health. Thank you.

  • I used to drink lots of coffee, and energy drinks i have cut them right down to 1 a day and feel alot better for it