Topic
Fat Loss
Research on cutting and fat loss. Is cardio essential, do fat-burners work — lore vs studies.
Research
Related research
- Randomized controlled trialConfidence: Moderate2014
Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training
Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, Coffey VG / PLOS ONE
Key point: トレーニング後のアルコール摂取（1.5g/kg体重相当）は筋線維タンパク質合成を最大24%抑制した
- ReviewConfidence: Moderate2015
Effects of intermittent fasting on body composition and clinical health markers in humans
Tinsley GM, La Bounty PM / Nutrition Reviews
Key point: 16〜24時間の断食では、タンパク質摂取量が確保されていれば顕著な筋タンパク質分解は起きにくい
- Meta-analysisConfidence: Moderate2016
Effects of L-Carnitine Supplementation on Fat Metabolism, Exercise Performance, and Body Composition: A Meta-Analysis
Pooyandjoo M, et al. / Obesity Reviews
Key point: Significant but small reduction in body weight vs placebo
- Meta-analysisConfidence: Moderate2018
Caffeine ingestion improves muscular strength and power (meta-analysis)
Grgic J, et al. / Journal of the International Society of Sports Nutrition
Key point: Small gains in maximal strength and power
Supplements
Related supplements
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Confidence: ModerateBeta-Hydroxy Beta-Methylbutyrate (HMB-Ca or HMB-FA)
HMB is a metabolite of leucine that research suggests may act on both the inhibition of muscle protein breakdown and the promotion of muscle protein synthesis. Evidence supporting its role in preserving lean mass is comparatively stronger in beginners, older adults, and those in a caloric deficit, while results in trained individuals seeking hypertrophy remain mixed across meta-analyses.
L-Theanine
Confidence: ModerateL-Theanine (green tea-derived amino acid)
An amino acid found in green tea, research suggests it increases alpha-wave activity to promote calm focus without sedation. Combined with caffeine, it may attenuate jitteriness and anxiety while preserving alertness. Evidence for standalone strength or performance benefits is limited; it is most studied as part of a caffeine stack.
Caffeine
Confidence: ModerateAnhydrous caffeine
A pre-workout staple. Alongside alertness and focus, it gives a small boost to strength, power and endurance. Tolerance builds with habitual use, so timing matters.
Articles
Related reads
- Research vs Bro-science
Does Drinking Alcohol Really Not Affect Muscle Growth or Fat Loss? The Casual Drinking Myth vs. Research
"A few drinks on the weekend won't hurt my gains" — convenient thinking about alcohol and training is common. What does the research actually show about alcohol's impact on muscle protein synthesis and fat loss?
Shingo Yoshizaki
- Research vs Bro-science
The Bigger the Calorie Deficit, the More Fat You Lose? The Extreme Cut Myth vs. Research
"Eat as little as possible to lose weight faster" — this sounds logical but comes with real costs: muscle loss, metabolic adaptation, and hormonal disruption. What does the research say about the optimal calorie deficit?
Shingo Yoshizaki
- Research vs Bro-science
Does Intermittent Fasting Break Down Muscle? The Catabolism Myth vs. Research
"Skip meals and your muscle melts away" — this fear puts many lifters off intermittent fasting. Does a 16-hour fast really trigger significant muscle breakdown? Or does total nutrition management matter more than when you eat?
Shingo Yoshizaki
- Research vs Bro-science
Do Carbs at Night Make You Fat? Common Belief vs. the Evidence
The idea that eating carbs at night leads to fat gain is treated as settled wisdom in diet culture. Many people cut back on dinner rice or pasta as a direct result. But what does the research actually say?
Shingo Yoshizaki
- Research vs Bro-science
Can a Cheat Day Break a Weight Loss Plateau? Common Wisdom vs. Research
When weight loss stalls, the idea that a cheat day 'resets your metabolism' is widely embraced in training communities. But research draws a different picture between a single day of overfeeding and a more structured 'diet break' approach.
Shingo Yoshizaki
- Research vs Bro-science
Should You Eat More Protein While Cutting? Common Wisdom vs. the Research
"Eat more protein while cutting or you'll lose muscle" is a constant refrain in gyms and fitness content. We test this claim from three angles — optimal protein intake under caloric restriction, the impact of cutting speed, and whether protein source type matters — against what the research actually shows.
Shingo Yoshizaki
- Research vs Bro-science
Does L-carnitine burn fat and make you lean? Lore vs research
'L-carnitine shuttles fat into your mitochondria, so taking it accelerates fat burning and slims you down.' We separate the mechanism from the real-world effect size against the research.
Hirotsugu Yoshimura
- Explainer
What is L-Carnitine? The fat transporter's real potential — and its limits
L-carnitine is an amino acid derivative that transports fatty acids into mitochondria for energy production. A meta-analysis of 9 RCTs found statistically significant but small reductions in body weight and BMI compared with placebo, with effects appearing conditional on caloric restriction or exercise. Research does not support dramatic fat loss from L-carnitine alone.
Shingo Yoshizaki