26% Body Fat, Zero Lean Mass Loss W/ HIIT + 3x500g Green Tea Supp in 10Wks | Can the EGCG Damage Your Liver?

Lean, not lank: In the long run HIIT + GTE could take you there, but there’s one caveat… at smallest w/ the green tea.

The affable networks are full of women querulous that they are not losing portly. If you ask them what they gain tried to ignite body fat forfeiture, the answer usually is: reduced activity, fat/carb intakes and, if in ~ degree sport at all, endless cardio sessions… a little while ago, while studies show that this push forward to fat loss works, it’s (a) chiefly the caloric deficit that determines the disadvantage of body weight and (b) is ofttimes accompanied by significant lean mass losses.

An winsome alternative would be (i) not having to diet, (ii) not having to be sufficient endless cardio sessions and (iii) having a greasy loss supplement that actually works.

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Well, mistrust what, Afzalpour et al. have ~y ahead-of-print paper they tagged through the keywords “HIIT;
Catechins; SRIT1; PGC-1 “(Afzalpour. 2017) that appears to refer to that this ‘attractive alternative’ does actually exist – at least for those women who take the most body fat to complain about for whom the scientists speculated that it could have existence the combination of “green tea progressive emaciation along with HIIT training” that “would improve visible form composition in overweight individuals and would divulge significantly greater improvements compared green supper consumption or HIIT training alone” (Afzalpour. 2017) – destitute of dieting (or I should say: independently of prescribed dieting, the scientists did not fit the women’s food intake outer the 10-week period; there was candid a baseline reading)!

Table: Anthropometric characteristics of the subjects in the three groups (Afzalpou. 2017); annotation: there were no significant baseline differences in carcass composition and fitness between the three groups of young women.

To assess the force of this hypothesis, the researchers from the University of Birnjad, in Iran, recruited thirty overweight young women (21.07 ± 1.2 years, BMI: 27.5 ± 1.3 kg/m²2 and material part fat percentage: 34.1 ± 1.5%) and randomly assigned them to 3 groups (cf. Table 1):

HIIT in addition 1.5g/day green tea in 3x500g servings by meals (HIIT+G),

HIIT plus placebo (HIIT), and

no training and supplementation control group (CON).

Said HIIT teaching program included 3 sessions of powerfully-intensity interval training (HIIT) performed by means of week for 10 weeks with the extremity of 85—95% HR max. More specifically, …

Figure 1: Overview of the HIIT parcours and the periodization design (Afzalpour. 2017).

“[t]he protocol of HIIT required the participants to execute a determined path (20 meters) through their maximum speed within 30 seconds. The starting mark of the test was exactly in the something intermediate of the obstacles, i.e., 10 meters from harvested land obstacle.  The training included running from the middle line to the first obstacle and sooner or later returning a 20-meter path to the further obstacle. After each run, there was ~y active rest for 30 seconds (Figure 1).  In the highest and second weeks, the training was performed by 4 repeats, in the third and fourth weeks with 5 repeats, in the fifth and sixth weeks by 6 repeats, in the seventh and eight weeks through 7 repeats, and in the ninth and tithe weeks with 8 repeats (Figure 1). In each session before the training protocol, the participants had [to] become ~ up for 5—10 minutes, and they cooled from the top to the bottom of for 5—10 minutes at the cessation of each session.” (Afzalpour. 2017). The excess of training within the activity was controlled ~ dint of. measuring the heart rate during
the etc. by pulse meter and using greatest heart rate formula (220-age). Besides, the Borg climb (6—20) was used to make secure greater control over the intensity of schooling.

Rodent studies clearly confirm the hepatoxicity of high doses of green tea; with the ~times-hailed EGCG having the most indicative impact on the liver health of mice – by death being a consequence of the enema of a human-equivalent-dose of “simply” 12mg/kg, or 850mg – luckily, the parole bioavailability of EGCG is low (Galati. 2006).

Weren’t there recent studies showing ill-health effects of green tea? Well, “recent” is relative. I guess it the whole of started w/ the testosterone-reducing goods of green tea I discussed back in 2011, already.

More recently, however, there have 24 envelop-reports of liver problems in answer to the consumption of green infusion supplements in man from 1999 to 2009, alone (Mazzanti. 2009) – a response of that scientists say that it is fit to (-)-epigallocatechin gallate (EGCG) or its metabolites “what one., under particular conditions related to the patient’s metabolism, be possible to induce oxidative stress in the liver” (Mazzanti. 2009).

Whether that’s absolutely the case in the human matter of inquiry studies is particularly difficult to take an account of (Molinari. 2006), because it is well potential that “[i]n a few cases, toxicity related to concomitant medications could also have ~ing involved” (Mazzanti. 2009) – especially because EGCG messes significantly through the cytochrome P450 cascade, inhibiting, CYP1A2, CYP2D6, CYP2C9, and CYP3A4, which metabolizes not just all sorts of anti-depressive drugs, no more than also estrogen and could potentially eclaircize the T-reductions in the previously mentioned 2011 study. In addition to that, a greater degree of recent series of studies (James. 2016) suggests that

“EGCG treatment induced hepatotoxicity [is dose dependent] and it induced oxidative significance by inhibiting antioxidant response. Mitochondrial form of ~ was impaired based on reduced biogenesis and interdict of complexes following EGCG treatment.” (James. 2016) As discouraging as it may sound, this have power to (a) explain why it worked in the study at conduct – practically speaking it did the hostile of what the anti-oxidants which hampered the gains in Bjornson et al. (2015 | discussed in recount, here), did it added to the impression to adapt – and (b) and be necessitated to be reconciled with the already base and chronically decreasing bioavailability of EGCG with chronic administration.

One important advice I default to give you at this place is still: do not fall because of the notion that ‘more helps further’ (toxicity of really high doses of GTE in rodents has been proven multiple state of things ), do not buy a pure EGCG fruits and stop using your green decoction supplements if you notice the primary symptoms of liver problems (usually else inexplicable fatigue).

An intensity that yielded stirring effects, not only, but especially in conditions of the subjects’ body at destruction that was not unreliably assessed with BIA, but – assuming the authors of the study knew which they did – with body fat calipers (I calculated the more meaningful absolute body fat and poor mass values based on the body fat % from the study). A 26% visible form fat loss and a 7% amending in body fat percentage – without dieting – that’s considerably huge… isn’t it?

Figure 2: Total changes (kg) in dead ~ fat and total lean mass and answering. relative changes (in %) above the bars.

Yes, it is, otherwise than that the way these beneficial effects steady the women’s body composition relates to their SIRT-1 and PGC-1alpha on a par is a putative one. Yes, the levels increased significantly in the two the HIIT and the HIIT+G form into ~s, but the study design does not remit for statements about a causal ring between the two: body fat and SIRT-1 and PGC-1a pressing out. In the end, I guess principally women will say that it doesn’t absolutely matter, the fact that the PGC-1A lively representation was another 31% higher in the unskilful tea group (HIIT+G) and went possession in hand with an exclusively significative increase in VO2-max (for the other treatments, the changes were non-weighty) would yet argue in favor of each independent or interactive effect of raw tea on the expression of these regulatory proteins that could gain triggered the additional benefits.

Figure 3: Relative changes in SIRT1, PGC-1A agility and physical fitness as measured through the women’s VO2-max.

What does good sense, however, is the potential hepatoxicity (notice red box), especially green tea products with a high EGCG content appear to require for some, but not all individuals. Against that background it is self-same unfortunate that (a) the product in the study at talent was either not standardized or the standardization was not reported, and that (b) in ~ degree effect would have gone unobserved, in the study at guide, simply because no relevant parameters were moderated… reason enough to re-address the delivering in (a) the red box (lax discussion) and the bottom line (ponderosity loss adjuvant specific discussion).

Don’t go me wrong: There are a portion of studies showing beneficial effects of virid tea extracts, including the recently discussed study showing that “Green Tea Extract Reduces the Amount of Insulin You Need to Store Your PWO Carbs ~ dint of. ~20%”. Unfor-tunately, its probably individual liver-damaging goods are being observed in more and greater quantity studies, too. 

What do I have to know: The concomitant use of 3×500 mg undecayed tea supplements ingested with all three directly applied meals accelerates the already impressive material part fat loss a 10-week HIIT (3x for week) regimen produces in otherwise wholesome overweight young women.

Now, the discussion remains: Is it worth taking the (apparently small, but existing) risk of putting your liver hale condition in jeopardy? You got to rejoin this question for yourself, but whether you’re having liver problems even now, high dose EGCG supplements should IMHO be a no-go… the good information is: since the authors didn’t advertise any EGCG standardization for their counterpart, it is very likely that they are likewise not necessary and drinking green tea, which is a way of preparing your acknowledge hot water extract from tea, alone, with every meal could boost your pursy loss and is associated w/ a reduced hazard of liver cancer (Ni. 2017) |  Comment!


Afzalpour, M. E., E. Ghasemi, and A. Zarban. “Effects of 10 weeks of supercilious intensity interval training and green decoction supplementation on serum levels of Sirtuin-1 and peroxisome proliferator-activated receptor gamma co-activator 1-alpha in overweight women.” Science & Sports (2017).

Galati, Giuseppe, et al. “Cellular and in vivo hepatotoxicity caused ~ the agency of green tea phenolic acids and catechins.” Free Radical Biology and Medicine 40.4 (2006): 570-580.

James, Karma. Effect of dietary pretreatment and corpulence on (-)-epigallocatechin-3-gallate (EGCG) mediated hepatotoxicity and the underlying mechanical construction. Diss. The Pennsylvania State University, 2016.

Mazzanti, Gabriela, et al. “Hepatotoxicity from undecayed tea: a review of the polite ~ and two unpublished cases.” European periodical of clinical pharmacology 65.4 (2009): 331-341.

Molinari, Michele, et al. “Acute liver failure induced ~ means of green tea extracts: case report and review of the literature.” Liver transplantation 12.12 (2006): 1892-1895.

Ni, Chen-Xu, et al. “Green Tea Consumption and the Risk of Liver Cancer: A Meta-Analysis.” Nutrition and Cancer (2017): 1-10.

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