Category Archives: Fat-Loss

Top 5 Nutrients to Fight Stubborn Belly Fat

Fat to thin transition
Every year when swimsuit season approaches, millions of people scramble to lose their belly fat.
The midsection is one of the most challenging areas to lose weight in and one of the unhealthiest places to gain it. (See Why Crunches Alone Won’t Burn Belly Fat.)
Research over the past few years suggests that the belly fat surrounding the abdominal organs (visceral fat) is potentially the most harmful type of fat. It appears to decrease the sensitivity of insulin receptors on cells while increasing the likelihood of insulin resistance. Over time, this can lead to Type 2 diabetes.
Fat around the abdomen can also increase the risk of cardiovascular disease.
Unfortunately, there are no quick fixes for fighting belly fat, but adding the following nutrients to your diet can help you tighten things up. (If you’re already at a healthy weight, adding them can give you more energy and help you feel better overall.)
You can get these nutrients from supplements, but your body will absorb them better from healthy foods. (See Are There Foods to Help You Lose Belly Fat?)

Vitamin C

People with high levels of vitamin C burn more fat during exercise than people with low levels, according to a study out of Arizona State University. Vitamin C is a powerful antioxidant, which helps with the formation of collagen (a protein that helps build muscle tissue), immune function, and proper metabolism of fat.

Probiotics

Found in yogurt, fermented vegetables, and kombucha tea, these friendly bacteria increase immunity. They also help the body digest fats and carbohydrates, as well as absorb and make good use of nutrients.
In addition, probiotics help maintain a healthy balance of ghrelin and leptin—the hunger and hunger-suppressing hormones, respectively—so you’re hungry only when your body needs nourishment.

Capsaicin

This is the spicy compound that gives jalapenos their kick. It not only promotes saliva flow, it may also help boost your metabolism. (See also The 6 Most Promising Weight-Loss Supplements.)
Capsaicin has been shown to cause thermogenesis (heat production) in the body, promoting fat loss. It may also reduce appetite and shift the body from burning carbohydrates to burning fat.

Vitamin D

Sunlight is the natural source of this powerful fat-soluble vitamin, which is needed in appropriate amounts to maintain physical, mental, and emotional health.
Vitamin D may also help you lose fat by regulating blood sugar and decreasing the risk of developing insulin resistance—a condition where the body stores glucose in the blood as fat, rather using it to provide energy to cells.
Along with regulating your hunger hormones and boosting your mood, Vitamin D can help cut down on emotional eating. People tend to eat more when their mood is low. (Athletes: See Why You Need Vitamin D in Your Diet.)

Fiber

The benefits of fiber go far beyond improving regularity. In addition to relieving constipation and reducing bloating, fiber may also be a powerful fat-buster. (But Can You Eat Too Much Fiber?)
When fiber is added to meals containing carbohydrates, it reduces the glycemic load on the body. It then slows the spike in blood sugar and insulin so it takes less time to break down carbohydrates into simple sugars. This keeps energy levels up and helps prevent overeating.
Remember, though—to lose fat, you can’t just take vitamins. You must practice a healthy lifestyle that includes exercise, plenty of sleep, and a sensible eating plan.
Before you add these nutrients to your diet, check with your doctor.

10 Easy Ways to Lose Weight Without Starving

10 Easy Ways to Lose Weight Without Starving
You can stage a coup on calories without ruining your life or eating a single rice cake: Just follow this simple advice.

The no-diet, no-workout plan that is better than running 5 miles a day! Check out The Lean Belly Prescription.
Way #1
Always Eat a Man’s Breakfast
No more Lucky Charms—you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will.
Way #2
Eat More!
We’re talking three good snacks and three healthful meals. But what do you serve during the bowl game if you can’t have chips and dip? Mixed nuts—especially almonds—will satisfy your craving for something crunchy while helping to build muscle.
Way #3
Just Say No to Starches
Foods like pasta, white bread, and potatoes make you fat. If you must have pasta, make yours whole-wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don’t eat too much!

A perfect example of a great swap are these crispy sweet potato fries. You’ll never go back to regular potatoes.
Way #4
Lift Weights
Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn’t count. The muscles you build will not only improve your performance, they’ll stoke your metabolism so you burn calories long after your workout is over.

Way #5
Think Before You Eat
Don’t just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what’s good for you. Take your time eating; you’ll stay fuller longer.

Here are 7 ways to harness your hunger from a grumbling stomach.
Way #6
But Have Fun Once in a While—or Once a Week
Stifle those cravings for too long, and you’ll be miserable and might fall off your new plan forever. Just splurge reasonably—two slices of pizza, not the whole thing.

Way #7
Go Low-Carb
It’s the easiest way to drop weight fast. The cravings are hard at first, but it gets easier—especially when you see the results.

Way #8
Run Intervals
It’s easier to alternate between hard and easy running instead of going for a long run—especially if you don’t like running. Plus, you’ll be done faster and burn more fat.

Break your speed limits by boosting your speed with intervals. You’ll not only get faster, but your gut with flatten in no-time.
Way #9
Never, Ever Drink Sweetened Soda
But go ahead, have a glass of wine now and then. Low-carb beer is fine, too, in moderation.

Way #10
Don’t Fear Fat
It makes you feel full, helps control your appetite, and your body needs it.

Of course, some fat is good while others are bad. See How Fat Attacks, and how you can make it work for you.

Change your gut flora and lose weight


by Eric Hunter 

(NaturalNews) Obese and lean individuals have different gut flora composition. The gut microbiota of mice and humans are similar, with Firmicutes and Bacteroidetes dominating. At this point it’s not clear exactly which species are important in weight management. Some studies show reduced numbers of Bacteroidetes in obese subjects, while others point to lower levels of beneficial bacteria like Lactobacillus.

Even though diet will affect gut flora composition, most studies conclude that gut flora on it’s own has an effect on weight. Alteration of the gut microbiota can be an important part of a weight loss program.

Several mechanisms have been proposed as to how gut flora regulates weight. Inflammation, energy from polysaccharides, insulin sensitivity and energy expenditure and storage are all affected by gut flora.

What you eat affects the gut flora composition, but it can also be hypothesized that it can happen the other way around; that gut flora partly determines what you eat. People with gut dysbiosis and especially yeast overgrowth often feel sugar cravings. Gut flora can probably influence food cravings and thereby play a part in determining dietary choices.

Obesity is hereditary, and the importance of gut flora shouldn’t be underestimated. Flora is passed on from mother to child during birth, breastfeeding and early years. The child also comes in contact with microorganisms from other family members. “Obese gut flora” is passed on to the child.
Children born via caesarean have double the risk of becoming overweight, according to research by Harvard scientists. The obesity increase has been linked to a lack of exposure to good bacteria which may be found in the vaginal wall.

Differences in intestinal microflora during the first year of life have been associated with higher risk of obesity later in life. Especially low levels of Bifidobacteria make children more susceptible to weight gain.

Obese individuals usually have a dysfunctional gut flora with higher numbers of LPS-containing microbiota and methane-producing bacteria. LPS, Lipopolysaccharide, is linked to obesity, leaky gut and low-level chronic inflammation.

Colonization of germ-free mice with gut flora from either obese or lean mice, leads to significantly greater increase in total body fat in those colonized with “obese microbiota.” Animal studies further show that probiotic supplements with Lactobacillus and Bifidobacterium species help maintain a healthy bodyweight and promote weight-loss. Cattle treated with antibiotics store a lot of fat, and this is one of the reasons why these drugs are used so frequently in feedlots.

How to incorporate this info into your weight loss program

A healthy diet with reduced consumption of sugar, processed carbohydrates, most vegetable oils, anti-nutrients, etc. will on it’s own promote weight loss and a healthier gut flora.

Additional gut flora modifications can also be an important part of a weight-loss plan. Simply eating yoghurt will not make any substantial difference in most people. Minimally washed organic plants and plant products, fermented foods and probiotic supplements are all good sources of beneficial bacteria. Prebiotics, soluble fiber that feed good bacteria, can be found in leeks, onions, apples etc.

Sources for this article include

http://coolinginflammation.blogspot.no

Obesity alters gut microbial ecology.Ley, et al. Proc Natl Acad Sci USA. 2005 Aug 2; 102(31):11070-11075.

http://www.dailymail.co.uk

Vael C, Verhulst SL, Nelen V, et al. Intestinal microflora and body mass index during the first three years of life: an observational study.
Gut Pathog. 2011 May 23;3(1):8.

Kalliomaki M., Collado M.C, Salminen S., et al. Early differences in fecal microbiota composition in children may predict overweight
Am J Clin Nutr March 2008 vol. 87 no. 3 534-538

Kondo S, Xiao JZ, Satoh T, et al. Antiobesity effects of Bifidobacterium breve strain B-3 supplementation in a mouse model with high-fat diet-induced obesity.
Biosci Biotechnol Biochem. 2010;74(8):1656-61. Epub 2010 Aug 7.

Takemura N, Okubo T, Sonoyama K. Lactobacillus plantarum strain No. 14 reduces adipocyte size in mice fed high-fat diet.
Exp Biol Med (Maywood). 2010 Jul;235(7):849-56.

Chen JJ, Wang R, Li XF, et al. Bifidobacterium longum supplementation improved high-fat-fed-induced metabolic syndrome and promoted intestinal Reg I gene expression.
Exp Biol Med (Maywood). 2011 Jul 1;236(7):823-31. Epub 2011 Jun 17.

Karlsson CL, Molin G, Fak F, et al. Effects on weight gain and gut microbiota in rats given bacterial supplements and a high-energy-dense diet from fetal life through to 6 months of age.
Br J Nutr. 2011 Sep;106(6):887-95. Epub 2011 Mar 30.

Human originated bacteria, Lactobacillus rhamonosus PL60, produce conjugated linoleic acid and show anti-obesity effects in diet-induced obese mice.Lee, et al. Biochem Biophys Acta. 2006 Jul;1761(7):736-744

Metabolic endotoxemia initiates obesity and insulin resistance.Cani, et al. Diabetes. 2007 Jul;56(7):1761-1772

http://www.cedars-sinai.edu

2 Ways to Lose Fat, Only 1 Way to Get Ripped

2 Ways to Lose Fat, Only 1 Way to Get Ripped
It’s that time of year, when even the most anti-cosmetic guy thinks a little bit less about his lifting totals and a little bit more about how he looks in his spandex lifting suit.
If that just made you throw up in your mouth, or made you want to punch me in the face, you don’t have to keep reading.
Then again, maybe maintaining your functional lean muscle mass and strength while dropping some non-functional fat will allow you to perform better in a lower weight class, thus giving you a competitive advantage.
At the very least, it could help you improve your health profile, prolong your career – and maybe even your life – if that type of insignificant stuff matters to you? Unless of course, you’re still just a teenager at heart that thinks immortality awaits everyone.
We’re  fighting an uphill battle in Y2K America. Every human being shares a common problem, and current statistics prove only a very small percentage are able to overcome it.

Fat Loss Nemesis

2 Ways to Lose Fat, Only 1 Way to Get Ripped
Your biggest enemy in the war against body fat may be the one that you’re not even aware of – it is , or more accurately, your internal instincts.
Make no mistake about it – human beings are preprogrammed to overeat.
There was no portion control for most of our existence. When you had access to food, you ate it, and stocked energy reserves to prepare for times when you didn’t have access to it.
Going crazy at an all-you-can-eat buffet is not weakness or a cheap way to bulk up. It’s simply a survival instinct. That may be cool during the off-season, but it’s a liability when trying to cut the fat.
In an environment where resources are limited, and food is real and scarce, this natural tendency to overeat leads to survival.
In an environment with unlimited access to highly refined, fake foods, it leads to chronic overeating, and the health and body fat struggles associated with living on the wrong side of excess.
I don’t care what the ADA says the arbitrary serving size of a bowl of Cocoa Pebbles is (3/4 cup), human instinct dictates it’s the whole damn box.
When you combine the natural evolutionary instinct to overeat with the following:

  • Refined foods that have weak effects on the hormones that regulate appetite and energy intake.
  • Unlimited access to those foods (The 5 AM mocha and muffin run to the 3 AM post-drinking taco truck stop).

You have yourself one big, modern problem – an obese country with biomarkers of health that resemble the zombie apocalypse in an episode of The Walking Dead.
When analyzing the root causes of this problem, it becomes clear there are two different ways you can lose fat and get on the right side of the energy balance equation.

Fast Loss Strategy #1 – The Food Choices Route

2 Ways to Lose Fat, Only 1 Way to Get Ripped
I don’t want to beat a dead horse. I’d rather indulge my inner Francophone and eat it. I mean, look at the nutrition analysis and essential fatty acid profile of 1 pound of raw horsemeat:

But alas, horsemeat is not available in my city yet. I’d have to pull up stakes and move to Quebec and kick it with Coach Thibaudeau. Sadly, that would also require swapping my striped Hotskinz unitard for a throwback Quebec Nordiques jersey. Sorry Thibs, not going to happen.
For now, I’ll have to settle for kicking that dead horse one more time.
Improving your food choices is the healthiest and easiest (after a rough transition phase) way to lose fat. It’s also the most sustainable approach for the long-term.
If you hate counting calories, calculating macronutrient percentages, measuring and tracking foods, etc., your  choice is to start making better food choices. It’s way too instinctual and easy to overeat refined foods.
It’s much harder to overeat real foods. I’d argue it’s almost impossible. Without any tracking or measuring, I’ve had female clients struggle to eat 1200 calories a day and male clients had a similar problem getting 2000 calories a day when cutting out all refined foods, and only eating real, natural foods.
They couldn’t believe how so much food volume led to so few total calories. That’s the beauty of real food.
Here’s the thing: fat boys like to eat (they used to call me Baby Sumo, so I’m not trying to be a jerk).
A client of mine called me last night complaining about having to eat too much for dinner. What was on the menu?
It was 3/4 pound of top round steak and 2 pounds of potatoes. Remember, my overall approach is to eat lighter during the day and eat the majority of calories and carbs at night – which allows us, at least once a day, to satisfy that natural urge to feast like a beast.
That’s a crap-load of food to eat; yet it’s still less than 1500 calories. No late night, starvation-induced binges here.
This guy couldn’t lose weight when he was on his ketogenic, unlimited fat diet pouring oils on everything. Why?
Refined oils are much easier to overeat than real food, so he was always in a caloric surplus despite treating carbs like rat poison.
On his new plan, he’s lost 50 pounds.

Simple Eating Templates

2 Ways to Lose Fat, Only 1 Way to Get Ripped

  • If you’re sedentary, eat like a caveman: animal proteins, vegetables, whole fruits, whole food fats (nuts, shredded coconut, avocado), and muddy pond water.
  • If you’re active, follow the patterns of a Japanese village-style diet, which simply means adding in some low sugar, gluten-free starches to the above caveman diet to support anaerobic training: sweet potatoes, potatoes, or rice.

Now I’m sure I’m going to get some nit-picker saying something like epidemiological research shows no culture has a universal diet and food intake varies across geographical locations, etc. My response?

  • When was the last time you got laid? Seriously? And Palmela Handerson doesn’t count.
  • “Themed” approaches to eating aren’t meant to be 100% historically accurate dogmatic scrolls. They’re simply educational tools to give people simple templates to remember.

The bottom line is that emphasizing lean proteins, vegetables, whole fruits, whole food fats, and a select few starch foods if you strength train is good advice regardless of historical era or geographical location.

Fat Loss Method #2 – The Portion Control Route

2 Ways to Lose Fat, Only 1 Way to Get Ripped
Here’s the tough love reality: That’s why people are always shocked, or even offended, when I give my honest opinion about certain food choices.

They suck.
If I didn’t list it, I don’t like it. And the list is relatively small. But remember, I’m not the be-all-end-all of nutrition. To paraphrase the Dude, well, that’s just my opinion, man.
And for a lot of people, a full-blown real-foods diet may seem too restrictive or extreme.
There are some people out there who just don’t want to eat better, despite their knowledge of the health effects of food. It’s mind blowing to me. But I get it at some level – refined foods and sugar have drug-like effects. Like any addict, we scour the earth for justifications for including them into our plans.
Some people just aren’t going to give up their cereals, wheat bread sandwiches, fruit juices, high n-6 cooking oils and salad dressings, pastas, etc., no matter what. Fair enough.

Fake Foods and Real Instinct Don’t Mix

If you think you can take an instinctual approach to eating while making less-than-ideal food choices, you’re in for a rude, belly fat awakening. See beaches and poolsides everywhere.
Because it’s so easy to overeat refined foods, you’ll have to do the ol’ measuring, calorie counting, macro-calculating, and tracking thing if you have any real shot at dropping a visually significant amount of body fat.
My ears are already ringing from all the complaints.
Quit whining. Damn, am I talking to a T-Man or my Auntie? If you don’t want to eat real foods, you’re going to have to measure your fake foods.
I like to make fat loss as easy as possible for people, but you can’t be completely lazy and expect to achieve goals. If you refuse to fight one battle, you’re going to have to fight another one. You can’t win a war from the sideline.
Besides, all it really takes is one extra step. If you’re on a carb-based diet, is it backbreaking to pour your cereal or pasta into a measuring cup first instead of directly into a bowl?
If you’re on a low carb, fat-based diet, how hard is it to pour salad dressing into a tablespoon measurer instead of directly onto the salad, or count out twenty-four almonds?
I’ll even help you. I have two nuts for you right here for you to get started with.
For most foods, especially the energy nutrients (added fats or carbs) that are the most important to measure, it takes an extra 10 seconds to get an exact measurement, instead of just winging it.

Portion Precision Tactics

2 Ways to Lose Fat, Only 1 Way to Get Ripped
Here are some thoughts about how to implement this process in the real world. It’s not as hard or inconvenient as you think:

  • Buy a couple sets of measuring cups (1/4 cup to 1 cup) and teaspoon/tablespoon measures.
  • Use measuring cups as serving spoons instead of traditional serving utensils, particularly for starch foods and added fats like nuts.

There’s no need to weigh your meats, poultry, and fish on a scale. Simply buy these foods one pound (16 oz.) at a time and cut them up according to your dietary needs.
If you’re supposed to be eating 3 oz. servings cut into 5 pieces, 4 oz. servings = 4 pieces, 5 oz. servings = 3 pieces, 8 oz. servings = 2 pieces. It doesn’t have to be exact; we just want the right range. Food scales seem a bit excessive to me.

  • Pour oils, dressings, and condiments into teaspoon or tablespoon measures before cooking or topping food.
  • When you don’t have access to measuring cups and spoons, like eating at a friend’s or at a restaurant, you’ll have to eyeball portion sizes.

4-6 ounces of meat, poultry, or fish is about the size of the palm of your hand or a deck of cards. 1 cup of starch is about the size of a closed fist or a baseball. 2 tablespoons of dressing is about 2 spoonfuls, or about 1/2 of most of the cups they use for the “dressing on the side.”

  • No need to measure non-starchy vegetables (broccoli, lettuce, spinach, onions, etc.) unless they’re cooked in butter or oil. Plain vegetables are pretty much free foods that can be eaten in unlimited amounts.

Halftime Report

The first half summary is really simple. To lose fat you can either:

  1. Make better food choices.
  2. Start measuring your crappy food choices.

For health, and overall ease of the program, I prefer route #1. You’re always going to be hungry trying to diet on refined foods, and your biomarkers of health probably aren’t going to be great either.

The Lethal Combination – The Only Get Ripped Method

2 Ways to Lose Fat, Only 1 Way to Get Ripped
Now all of that’s for losing some fat – a relatively easy process, right? The problem is with summer coming up, the approaches to just lose some fat start to get marketed as effective approaches to get ripped. I respectfully disagree with that.
Getting ripped is a whole different ballgame in a completely different stadium than just trying to lose some fat and get healthier. It’s an athletic endeavor that needs to be treated as such.
The only way I know of for most people to achieve this higher-level goal is to combine fat loss strategies #1 and #2. You must make good choices  measure/track your food intake so you consistently hit targeted calorie and macronutrient numbers.
 fat loss nutrition is all about details – portions and ratios. It’s about a well thought-out plan based on science that gives our body exactly what it needs without any excess.
Why do you think there are serving sizes and measuring cups in your Surge® Recovery containers? Because the people that use Surge® are most likely advanced athletes with more advanced goals, not just average goals.
And advanced goals require way more details and precision.

Don’t Follow the Exceptions to the Rule

Many fitness professionals proclaim that you don’t need to count calories or macronutrients to get ripped. Really? Those are generally the ones who are:

  1. Blessed with great genetics, and could do whatever they want and would still be in shape.
  2. The drug enhanced, that still have to work hard, but have a lot more leeway than the average dude.
  3. Have never been ripped. Trust me, there are plenty of fitness experts, dieticians, and PhD types who write about getting ripped because they know it sells well, but have never successfully gone through the process themselves.

Theory is different from real world application and results. What looks good on the chalkboard doesn’t always end up looking good in the streets.
I’m not interested in theory or opinion. I’m interested in real world results. And if you look at the diet plans of the most ripped people on the planet – bodybuilders – you’ll see that they all measure their food. Whether they’re as natural as grass-fed beef or a Salisbury steak TV Dinner is irrelevant.
Eight ounces of this, 1 cup of that, 2 tbsp., etc., are used for the good food choices that make up the bulk of their diet. If you’re serious about reaching elite leanness, follow their example.
Saying you can’t learn anything from bodybuilders is just as ignorant as saying you should learn everythingfrom them.
Because of the negative association with the extreme chemical experiments that have become bodybuilding, the industry as a whole seems to have this subconscious need to dissociate from anything related to its core principles. Anything even remotely resembling old school bodybuilding methods gets blasted. This is ridiculous.
The truth is, measuring food is a bodybuilding habit that will serve you well in your get-shredded efforts.

Arguments Against Purely Instinctual Eating

We’ve used caveman, village, and farmer-style eating as templates to help people lose fat. But these demographics were eating simply to survive.
Modern athletes are eating and training for much more than just the fulfillment of the general life cycle. They’re trying to reach the pinnacle of physique development, and “get ripped.”
If you want to reach peak condition and ultra-low body fat percentages, then certain sports nutrition principles must creep their way into a 100% natural or instinctual eating plan.
And sports nutrition is all about numbers, calculations, and details.
Look, I get it. I have a genetically elite colleague who is about as honest as it gets, and he always says to me, “People don’t get it Nate, I could do anything and be ripped. I don’t need to measure anything, especially doughnuts. But that’s not what I recommend to other people.”
While we’d all like to dream that could be us, and a lot of us use those ‘exceptions to the rule’ as examples of why we don’t need to do certain things, the reality is, it’s not.

Simple Summer Shredding Tips

2 Ways to Lose Fat, Only 1 Way to Get Ripped
I’d rather go outside and look at some bikini babes than continue writing, so let’s wrap this thing up.
Debate could go on forever about what the best plan is to get ripped. Who cares? It all needs to be tested and refined in the real world, for  personally, anyway.
Here’s a decent starting point, assuming you strength train 3 or more days a week:

  1. 12 calories/pound of lean body mass.
  2. 1-1.5 grams of protein/pound of lean body mass.
  3. 20% calories dietary fat mostly as byproduct of protein sources and maybe some Flameout™.
  4. Remaining calories to carbs.
  5. Have a cheat meal/re-feed meal once a week.
  6. Choose the meal frequency pattern that’s most functional and sustainable for you.
  7. Aside from your peri-workout nutrition, I think the easiest plan is to eat lighter during the day and eat the majority of calories and carbs at night.
  8. Try measuring your foods and making sure you’re consistently hitting the above recommendations before you think you need some crazy, triple-carb rotating, ketogenic cycling diet to get ripped.

Chances are you just need to be better with the basics.
Until next time, enjoy your summer loving! It happens so fast.

Tips to Take Control of Your Weight



Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it’s just a matter of motivation and elbow grease. Although it is not as simple as that. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, here are some quick simple tips to get ahead!

1. Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.

2. Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.

3. Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.

4. Publicize your intentions. Start a blog, join a forum, and have other people keep you accountable to help. Tell other people your plan, it would help you get the motivation to go with it!

5. Create a food schedule. Plan your day so that you’re eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.

6. Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn’t go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don’t hurt yourself!

7. Choose your snacks wisely. Put down the Lays and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.

8. Lifestyle. Remember, it’s not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make

Charles Poliquin’s Blog – Fifty Fat Loss Tips


Fat loss tips.  Mary-Pier Gaudet.1.    Train using the most “bang for your buck,” multi-joint lifts like squats, deadlifts, bench press, chin-ups, and Olympic lifts.

2.    Avoid isolation, single-joint lifts 
such as bicep or leg curls unless you have unlimited training time.

3.    Use very short rest periods (10 to 60 seconds) 
to trigger the greatest growth hormone response.

4.     Vary the tempo of lifting phases and rest periods 
to provide new stimulus for the body to adapt.

5.    To get lean fast, use a hypertrophy-type protocol 
(8 to 12 reps, more than 3 sets, 70 to 85 percent 1RM load).

6.    Use a longer time under tension to burn more energy and increase postexercise oxygen consumption
—try a 4-second eccentric and 1-second concentric phase.

7.    Train to create an anabolic response. 
Increasing growth hormone is the priority because of its significant lipolytic (fat burning) effects.

8.    Perform circuit training with little rest between sets
 for maximal growth hormone response.

9.    For gradual fat loss over a longer period, include strength cycles that favor testosterone release with heavier loads 
(up to 95 percent 1RM), slightly longer rest (2 to 3 minutes), and lots of sets.

10.    Work harder. 
If you’re not getting results, you’re not working hard enough.

11.    Give priority to training the anaerobic energy system 
over the aerobic system when strength training and conditioning.

12.    Do high-intensity sprint intervals for conditioning. 
Two examples are 60 cycle sprints of 8 seconds each, 12 seconds rest; or 6 all-out 30-second running sprints on a track, 4 minutes rest.

13.    Be as active as possible in daily life. 
Move more: Take regular brisk walks during the day, always take the stairs, park far away in any parking lot, or do your own yard work.

14.    Do relaxing physical activity 
instead of sitting in front of a screen: yoga, stretching, foam rolling, martial arts, or walking mediation.

15.    Eliminate all processed foods from your diet
—don’t eat them ever.

16.    Eliminate all trans-fats from your diet 
such as margarine and shortening—they MUST be removed from the diet.

17.    Don’t avoid fat. 
Research shows that people with diets with 30 to 50 percent coming from smart fats have higher androgens and lower body fat.

18.     Eat smart fat, 
favoring the omega-3 fats that come from fish and wild meats.

19.    Take fish oil to boost omega-3 fat intake 
and ensure your omega-3 to omega-6 fat intake is balanced.

20.    Eat a diet with high-quality protein
organic meats will provide the largest “bang for your buck” protein.

21.    Eliminate wheat and avoid grains 
in favor of vegetables.

22.    Raise resting metabolic rate 
(the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 25 percent of the diet coming from high-quality protein.

23.    Eliminate all high-glycemic carbs
 and eat only low-glycemic vegetables and berries.

24.    Eat an antioxidant-rich diet to prevent inflammation, 
which leads to fat gain. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.

25.    Non-green veggies that help you lose fat 
are colored peppers, eggplant, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.

26.    Drink a lot of water 
(at LEAST 3 liters a day) to stay hydrated and help detox the body.

27.    Avoid alcohol, juice, soda, and sports drinks. 
Stick to water, tea, and coffee.

28.    For a radical approach, eliminate all alcohol. 
If alcohol can’t be eliminated, Sardinian and Spanish red wines are the best worst option.

29.    Try acupuncture—
studies have shown it can aid in treating obesity.

30.    Make sure your vitamin D level is over 40 ng/ml.
 Take vitamin D if not.

31.    Take a probiotic 
to improve your gut health.

32.    Make sure your magnesium level is up to par. 
Scientists suggest 500 mg of magnesium a day.

33.    Take a liquid zinc test to see if you can taste zinc. 
If not, you are deficient and should take zinc to speed fat loss.

34.    Don’t buy cheap, poor quality supplements 
because they will do more harm than good if they are tainted with heavy metals or pollutants.

35.    Take B vitamins, especially if you eat a high-protein diet or take BCAAs 
because the extra amino acids take away from the pool of available B vitamins need for detox.

36.    Drink coffee or take caffeine before workouts to increase fat burning 
and work capacity—research shows we will self-select heavier loads if we take caffeine before training.

37.    Drink organic green tea 
to elevate fat burning and aid in detoxifying the body.

38.    Take carnitine 
to help the body use fat for fuel and increase time to exhaustion when training hard.

39.    Take the amino acid taurine 
because it lowers the stress hormone cortisol and helps the body digest fat.

40.    Take R-form alpha lipoic acid 
because it supports detox and recovery from training.

41.    Use the herb fenugreek with meals 
to improve insulin sensitivity and energy use.

42.    Remove body piercings to lose fat fast
especially belly piercings.

43.    Limit fructose in the diet 
because it gets in the way of losing belly fat.

44.    Never eat fructose before workouts 
because it blunts fat burning and lowers metabolic rate.

45.    Avoid milk before workouts 
because it is very “insulinotropic,” meaning it causes persistently high insulin levels that make you burn less energy.

46.    Don’t drink caffeine after workouts 
because it may raise cortisol at the point where you need to clear it for the best fat-burning and recovery effect.

47.    Eat high-quality protein for breakfast
Avoid cereal and all processed foods.

48.    Eliminate all sugar from your diet.
 It’s way more trouble than it’s worth if you want to lose fat.

49.    Make an effort to get enough sleep.
 An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition.

50.    Know that you have complete control over what you put in your mouth. 
No one ever ate anything by accident. 

12 Reasons You’re Not Losing Fat | How to Build Muscle, Gain Strength & Become a Better Athlete

1) You’re Eating Too Many Carbs

carbohydrates 300x238 12 Reasons Youre Not Losing FatThis should be pretty obvious to most people by now, but there are still the old die-hards out there who swear that everyone should be consuming two grams of carbs per pound of bodyweight every day while maintaining a low fat intake. Load up on whole grains and fruit while cutting down on healthy, essential sources of fat like grass fed beef they’ll tell you.
Anyone experienced in physique transformation knows this is nonsense.Most people have a terrible tolerance for carbs, shitty insulin sensitivity and simply don’t do enough physically demanding work to warrant too many carbs. If you want to get lean cutting carbs is usually one of the first and most important steps you need to take. That doesn’t mean you can’t have any but you need to make smart choices and they need to be taken in at the right times and cycled properly.

2) You’re Eating Carbs at the Wrong Time

If you’re above 20% body-fat pretty much any time is the wrong time. In that case I would only recommend vegetables and possibly some post workout potatoes or a once per week refeed. When you get down to 15% you can increase the amount of carbs in the post workout meal or the weekly refeed. Everyone else should limit carb consumption to post workout and night time, as per The Renegade Diet rules. During the day you want to be alert and focused, which is one reason why you don’t want to load up on starchy carbs during this time. Save for them for the night time when you want to optimize serotonin production and rest, relax and repair.

3) You’re Eating Too Much Fat

Some people cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be. You can’t just eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up ripped. Fat contains calories; nine per gram to be exact. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get ripped. Please don’t mistake this as my advocating a low fat diet. That’s just as bad, if not worse, than eating too much fat. A bare minimum of 20% of your calories should come from healthy fats like pastured egg yolks, wild caught salmon, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low carbs automatically leads to single digit body-fat. You still need to keep a handle on things like total calories.

4)You’re Not Eating Enough Protein

protein food 300x203 12 Reasons Youre Not Losing FatIn my experience it’s usually only females who are guilty of this but guys can make this mistake on occasion as well. The average female who can’t lose body-fat usually eats a bowl of oatmeal for breakfast with an egg. One… single… egg.
Then she’ll have a sandwich for lunch with four ounces of lean turkey. For dinner it will be a salad with low fat dressing and four ounces of chicken or fish. Although, in all honesty they may skip the protein all together and just have a salad for either lunch or dinner. Let’s assume she weighs 135 pounds. Most experts would agree that she would need to consume at least 100 grams of protein per day, if not a gram per pound, which would equal 135 grams. Each ounce of protein is around 4.5 grams of protein. So in this example she had 36 grams combined with lunch and dinner plus the six grams from the egg. So that’s a total of 42 grams, which falls just a wee bit shy of where she needs to be.
Females often freak out when you tell them to eat more than six ounces of protein at a sitting but when you break down the numbers for them and reveal just how many calories they’re eating it should make more sense. If they had eight ounces of protein three times per day it would 108 grams of protein. That’s only 432 total calories. Add in the fat and it’s still not that much.
People who eat a sufficient amount of protein usually end up having an easier time getting ripped than those who don’t. Make sure you’re getting enough.

5) You’re Drinking Too Many Protein Shakes

There are two problems associated with drinking shakes when you’re trying to get ripped. First of all, whey protein can raise insulin levels, as I have been telling people since the mid 90’s. If you’re trying to get lean you don’t want insulin to be flowing like the Nile all day. You want a nice insulin surge post workout but the rest of the day you want it under control. That’s why The Renegade Diet limits the intake of whey protein to very small amounts during most of the day and only allows a larger amount post workout or at night.
The second problem with drinking too many shakes is that they are so easy to digest that you don’t really burn any calories when you eat them. When you chew down some salmon and broccoli your body works harder to digest that food and you burn more calories during the digestion process. When you drink something that is so easily digested, like a protein shake, your body does almost no work in the process.
So, when getting ripped is your main goal, limit your shake intake and chew as many calories as you can.

6) Your Liver is Over Stressed

This is usually the last thing people think of when embarking on a fat loss diet but it can sometimes be the most important. Everything that goes into or on your body has to be processed by the liver. That means all food, alcohol, suntan lotion, environmental pollutants, etc. If you are constantly exposing yourself to this kind of stuff and overstressing the liver fat loss will be much more difficult to come by. Cut out booze, stop eating grain-fed, chemical laden meat and incorporate some regular periods of intermittent fasting to give the liver a break and you will find your rate of fat loss is noticeably faster.

7) You’re Eating Nuts

I love nuts. I mean, who doesn’t? Give me a bag of pistachios or cashews and I won’t look up till the whole thing’s gone. The problem is nuts have a ton of calories. When you’re dieting for fat loss the rules are usually the opposite of those followed by skinny hardgainers trying to gain size. Those guys want the most calorically dense foods possible. Fat loss dieters do not. You’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. If you’re dieting you need to limit your nut consumption to about ten almonds per serving. No too many people can eat ten almonds. Most people eat ten handfuls. If you are strictly tracking and calculating everything all day and you want to load up on nuts at certain times I suppose you could but I wouldn’t recommend it. Nuts can be very problematic for a lot of people, especially those with digestive or auto immune issues. As Paleo Solution author Robb Wolf has noted, nuts should be used the same way you use condiments- sparingly.
I should also add, and this is strictly my opinion, meaning it has NOT been proven and posted on Pubmed… nut butters seem to be easier for most people to digest than actual whole nuts. Just something to consider.

8) You’re Eating Fruit

jolie berry 300x224 12 Reasons Youre Not Losing Fat“What?! You’re telling people not to eat fruit!? Everyone knows that it’s impossible to get fat from eating too much fruit!”
Yeah, yeah I know, that’s why physique competitors eat so much fruit and why all fat loss experts who specialize in getting people shredded recommend such high quantities of it. In our hunter gatherer days fruit was nothing like what you see in the supermarket today. Berries were small, dark and bitter; not the huge sugar sacks most people consume these days. Don’t get me wrong, fruit is healthy and can be eaten by lean individuals in limited amounts but any type of excessive fructose (a sugar found in fruit) consumption will lead to fat gain. Fructose can only be processed by the liver and once liver glycogen stores are full the excess gets converted to triglycerides and stored as body-fat. If you want to get ripped cut fruit completely for a while or limit it to one to two small servings per day. Just be sure to really up the vegetable consumption so you can keep your vital nutrient uptake where it needs to be.

9) You’re Not Training Heavy

When you want to lose body-fat the first inclination is often to crank up the reps and cut the rest periods. I actually have no problem with fairly low rest periods. But not if you’re used to resting three minutes between sets and all of the sudden cut them down to thirty seconds because you decided it was time to get shredded you’ll be in trouble. That never works. All that happens is your weights start plummeting on every exercise and you get weaker and smaller. High reps have the same effect.
When dieting, the primary role of strength training is to maintain muscle mass. That is the single most important thing. Don’t use it as your primary “fat burning” activity… UNLESS you are seriously overweight. If you need to lose more than fifty pounds or so that would probably be fine (although please don’t ever do any of the bullshit you see on those fat camp TV shows). Females can actually get something out of metcon workouts in the right situation as well. The caveat, however, is that that they need to be strong and actually have some muscle mass. If you take a weak female with no muscle and give her a silly metcon circuit she won’t usually get much out of it because she’s too weak to produce enough force. Females should get strong first before they attempt that type of training.
If you’re a guy and are trying to lose 10-20 pounds of body-fat without losing all your muscle mass in the process you should use strength training as a way to maintain size and strength; nothing more, nothing less. So the same principles that helped you get big and strong apply when dieting. Keep the reps low and the resistance high.

10) You’re Overdoing Cardio

Traditional forms of cardio are largely useless for fat loss. But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to more abdominal fat and numerous health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk. No self respecting man should ever be spotted on an elliptical machine.
dog sled chan 12 Reasons Youre Not Losing Fat

Sled work builds muscle, burns fat and is irreplaceable

11) You’re Not Running Sprints or Doing Sled Work

Dieting is the most important thing for fat loss. After that you should be doing some form of strength training to maintain your muscle mass. When you have those to things dialed in you’ll want to add in some type of sprinting or sled work. There is nothing more effective for fat loss. See all wide receivers, defensive backs, sprinters, soccer players, etc. for proof. Two or three 20-40 minute sprint or sled sessions per week will be enough for most people.
Don’t have a sled? 

12) You’re Not Getting Enough Sleep

When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss. You also miss out on the critically important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 2am. Unfortunately this just might be the most important thing on the whole list. More sleep improves EVERYTHING. Make it a priority.

Wikio

The Fat-Loss 4 Workout Protocol

The Fat-Loss 4 Workout Protocol

My friend and strength coach extraordinaire Alwyn Cosgrove once told me that when choosing a topic for an article to think of what people ask about most often.
Considering Alwyn has an annoying tendency to be right almost all the time, clearly I should start writing more about fat loss.
Some experts want you to believe that losing fat is just a simple math problem: eat less and exercise more. While we all would prefer a simple, concise approach that even Sarah Palin could fit on the palm of her hand, anyone who’s been at this a while will tell you that there’s a lot more to getting lean than just that.
Food choices matter. Recovery matters. And maintaining, even gaining muscle as opposed to losing it, matters big time.
In this article I’m going to divulge a battle-tested fat loss protocol I developed, one that I’ve used for several years to help athletes and physique competitors lose fat and maintain muscle.
It’s effective but also extremely versatile, and can be used in virtually any setting, regardless of space or equipment limitations.
However, it’s not easy – and if you apply yourself accordingly, you may catch yourself wondering why the heck you’re putting yourself through this.
The answer of course, is that if getting ripped were as easy as Grade 4 math, everyone in junior high and beyond would have a six-pack.

What is the Fat Loss 4 Workout Protocol?

The name “Fat Loss 4” isn’t just a catchy tagline. It also represents the most important aspects of this workout formula.
A Fat Loss 4 workout is four exercises, performed back-to-back in a circuit style, for a total of four minutes.
There are two basic components to the FL4 protocol: three strength (local muscle conditioning) exercises and one total-body cardiovascular (central conditioning of the heart and lungs) drill.

Fat Loss 4 Exercises

The Fat-Loss 4 Workout Protocol

The four exercises making up a Fat Loss 4 (FL4) circuit are:

  • Upper body pushing or pulling
  • Lower body quad or hamstring dominant (squat, deadlift, lunge, etc.)
  • Torso/core
  • Cardio drill

The beauty of the FL4 protocol is its simplicity and versatility. You can plug in virtually any exercise you like, provided it fits the category.
That said, I’ve found that certain exercises seem to work better than others. You’ll find some of my favorites later in this article.

How long is a FL4 circuit?

A FL4 circuit consists of four minutes of work with one minute of rest, for a total of five minutes.
Each strength exercise is performed for 30 seconds, with 15 seconds rest between exercises.
For example:
Upper body (pushing or pulling) exercise
Rest
Lower body exercise
Rest
Core/torso exercise
Rest
Cardio exercise (That’s 1:30 – 1:45)

Ideally, you’ll only rest 15 seconds transitioning from strength to cardio, which would put you at 2:15 when starting the cardio drill (and leave you with 1:45 to do cardio).

Sets and Rest

After you’ve completed a full four-minute circuit, you’ll rest for one minute. We typically perform 2-3 rounds of a given FL4 circuit for a total of 10-15 minutes. (Two rounds is a total of 10 minutes; three rounds is a total 15 minutes.)

Intensity of an FL4 Workout

There are two intensities to consider in the FL4 protocol:

  • The total intensity of the entire circuit.
  • The working intensity of each exercise within a given circuit.

During the strength exercises within a circuit, you should be able to complete the entire 30 seconds of work with good form and a consistent, controlled tempo.
On a scale of 1-10 (10 being working very hard), you should be at a 7 or 8 at the end of each strength exercise.
On the cardio exercise, we’re after a pace that gets you to about 80% of your max heart rate.
By the time you’re about to begin the next round of an FL4 circuit, you should feel mostly recovered. Basically, if you can get out a full sentence without huffing and puffing, you’re good to go. But if you’re still sucking wind after your 60-second rest between circuits, you need to reduce the intensity of the cardio.

Sample FL4 Workouts

The Fat-Loss 4 Workout Protocol

Designing a workout is easy once you understand the formula.
I’ve found it works well to change the strength movements every 2-3 rounds, although as mentioned earlier, I like to keep the cardio drill the same throughout the workout. So although the strength moves may change, the cardio remains constant.
Here are a few sample FL4 circuits.

FL4 Circuit #1

Push:

Lower body: Torso/core:
Cardio: (Run pace – between a light jog and all-out sprint.)

FL4 Circuit #2

Pull:

Lower body: (alternate legs)
Torso/core:
Cardio: (Run pace; between a light jog and all-out sprint.)

FL4 Circuit #3

Push:

Lower body:
Torso/core:
Cardio: (Run pace; between a light jog and all-out sprint.)

Varying your FL4 Workouts

After performing 2-3 rounds of the same exercises, change the strength exercises and perform a new circuit for another 2-3 rounds while keeping the same cardio drill.
Sticking with the same cardio drill helps develop a consistent workout rhythm, while changing the strength moves every so often creates variety while serving to minimize localized muscle fatigue.

What exercises work best to use in an FL4 workout?

The great thing about FL4 is that it’s “plug and play.” You can insert just about any appropriate upper body, lower body, core, or cardio exercise you like and get great results.
However, there are a few movements I’ve found work exceptionally well with both my athletes and general fat loss clients. Here are my top five moves to try when designing your FL4 workouts.

Top 5 Pushing Exercises

Top 5 Pulling Exercises

The Fat-Loss 4 Workout Protocol

Top 5 Lower Body Exercises

Top 5 Core/Torso Exercises

Top 5 Cardio Exercises

Although this methods works, I’ve found circuits run smoother with either purely bilateral actions or with alternating limb actions like lunges, where you switch legs on each rep.
I also recommend sticking with compound strength movements instead of smaller, single-joints actions. This should be obvious, but compound strength movements create a better metabolic training response than single joint actions as they involve more muscle mass.

Why Does the FL4 Protocol Work?

There are four reasons why this protocol works so well for losing fat and keeping muscle:

1. It’s total body.

The more muscles you work, the more energy you must use, meaning the more calories you burn both during the workout and for several hours after through Excessive Post Oxygen Consumption (EPOC).

2. The sequencing creates a cardiovascular effect.

FL4 blends local muscle conditioning (through strength moves) with central conditioning (heart and lungs) to create a comprehensive metabolic workout.
During any strength exercise, your body pumps more blood to the working muscles. By following an upper body exercise with a lower body exercise and then a torso/core exercise, you’re constantly changing where your body must increase blood flow. Doing this creates a cyclic blood flow effect, forcing your body to increase its cardiovascular output.
Finishing each sequence of upper/lower/mid-body exercises with a burst of total-body cardio exercise extends this cardiovascular effect even longer.

3. The sequencing allows for intensity.

Along with using your total-body, the other key to maximizing metabolic cost is working at a consistent high intensity. The F4L is sequenced so that when fatigue begins in a specific muscle group, the exercise is switched to train a different group of “fresh” muscles. By the time you return to the original muscle group on the next circuit, it’s been several minutes, giving your body time to recover sufficiently.

4. You won’t lose muscle when you’re using muscle.

Since there’s a heavy component of strength training involved in the FL4 Protocol, we haven’t seen any losses in muscle size or strength. Although you’re not using maximal weights, you are training with higher volumes, another effective way of creating intensity.
I also don’t suggest using FL4 as your only training method. Blending it with some basic strength training and bodybuilding helps ensure the muscle you’ve worked so hard to achieve is maintained while focusing on losing fat. You’ll see how this is accomplished in the sample weekly training splits below.

Weekly FL4 Training Splits

The Fat-Loss 4 Workout Protocol

Here’s a few sample three, four, and five-day training splits showing how to incorporate the FL4 protocol with other strength and bodybuilding methods.

Three-Day Split

Monday – Push & FL4

Exercise Sets Reps
A Bench press (dumbbell or barbell) 4-5 6-8
B Shoulder press (dumbbell or barbell) 4-5 6-8
C FL4 circuits 6-8 rounds *

Wednesday – Legs/Hips & FL4

Exercise Sets Reps
A Deadlifts (Trap bar or barbell) 5-6 4-6
B Single-leg squat (Bulgarian or free standing) 3-4 6-8*
C FL4 circuits 6-8 rounds **

Friday – Pull & FL4

Exercise Sets Reps
A Chin-ups or pull-ups 4-5 6-8
B Single-arm dumbbell row (dumbbell or barbell) 3-4 6-8*
C FL4 circuits 6-8 rounds **

Four-Day Split

Monday – FL4 circuit workout

Exercise Sets Reps
FL4 circuits 9-12 rounds *

Tuesday – Push/Pull strength workout

Exercise Sets Reps
A1 Bench press (dumbbell or barbell) 4-5 6-8
A2 Bent over row (dumbbell or barbell) 4-5 6-8
B1 Shoulder press (dumbbell or barbell) 4-5 6-8
B2 Pull-ups or lat pulldowns 4-5 6-8
C1 Skull crushers (dumbbell or EZ bar) 3 10-12
C2 Biceps curl (dumbbell or EZ bar) 3 10-12
D Dumbbell farmer’s walk 4-5 1 min.

Thursday – FL4 circuit workout

Exercise Sets Reps
FL4 circuits 9-12 rounds *

Friday – Legs/Hips/Abs strength workout

Exercise Sets Reps
A1 Deadlift (trap bar or barbell) 4-5 6-8
A2 Stability ball weighted crunch 4 6-8
B1 Lunges or step-ups (alternate legs) 3-4 6-8*
B2 Band rotations 3-4 15-20**
C1 Leg extension 3 10-12
C2 Hamstring curls (seated or lying on Swiss ball) 3 10-15
D Dumbbell farmer’s walk 4-5 1 min.

Five-Day Split

Monday – FL4 circuit workout

Exercise Sets Reps
FL4 circuits 9-12 rounds *

Tuesday – Push/Pull strength workout

Exercise Sets Reps
A1 Bench press (dumbbell or barbell) 4-5 6-8
A2 Bent over row (dumbbell or barbell) 4-5 6-8
B1 Shoulder press (dumbbell or barbell) 4-5 6-8
B2 Pull-ups or lat pulldowns 4-5 6-8
C1 Skull crushers (dumbbell or EZ bar) 3 10-12
C2 Biceps curl (dumbbell or EZ bar) 3 10-12
D Dumbbell farmer’s walk 4-5 1 min.

Wednesday – Legs/Hips/Abs strength workout

Exercise Sets Reps
A1 Deadlift (trap bar or barbell) 4-5 6-8
A2 Stability ball weighted crunch 4 6-8
B1 Lunges or step-ups (alternate legs) 3-4 6-8*
B2 Band rotations 3-4 15-20**
C1 Leg extension 3 10-12
C2 Hamstring curls (seated or lying on Swiss ball) 3 10-15
D Sled or tire drag 4-5 30-40 yards

Friday – FL4 circuit workout

Exercise Sets Reps
FL4 circuits 9-12 rounds *

Saturday – FL4 circuit workout

Exercise Sets Reps
FL4 circuits 9-12 rounds *

Conclusion

Is the FL4 protocol the only method of losing fat while keeping the muscle? Absolutely not! But in my business it’s proven to be a safe and effective way to get virtually any client in record shape, fast.
The beauty of FL4 is its elegant simplicity. In my experience, when clients can easily wrap their heads around what they’re being instructed to do and why, they “commit” more and as such, get superior results.
On the other hand, excessively complex systems filled with pseudoscientific strength training jargon just yields the dreaded “deer in the headlights” look and subsequently, sub-optimal results.
This powerful fat loss weapon is now locked and loaded in your training arsenal. All you’ve got to do is use it!

Wikio

The Fat Loss Hierarchy

The Fat Loss Hierarchy

The Fat Loss Hierarchy

“Well, it depends on the rest of the diet.”
That’s been my answer for most of the questions I’ve received. It’s not because I’m being lazy or blowing people off, it’s just the honest truth.
It seems as if our information-overload era has caused beginners and advanced athletes alike to focus way too much on the extras of dietary programs and not enough on the basics. This isn’t good.
Tweaks and theories and out-of-the-box dietary protocols might make for interesting LiveSpill discussion, but they’re all just the proverbial icing on your gluten-free cake. You must first understand – and then implement – the major steps necessary if you’re ever to achieve your “get shredded” goals.
Let’s take a step back from the fine print and look at the bigger fat loss picture – the fat loss hierarchy, if you will.
The order goes like this:

  1. Food choices
  2. Total calories
  3. Essential nutrients
  4. Supplements – Part I
  5. Energy nutrients
  6. Meal frequency
  7. Food/macronutrient distribution
  8. Supplements – Part II

A very successful friend of mine often quotes the slogan “Productivity in 11 Words”:

In that spirit, let’s start with step one to help you become more efficient with your fat loss approach.

#1 Food Choices

The Fat Loss Hierarchy

Notice I said food choices, not macronutrients, because infinitely more important than the low carb versus low fat debate is the refined food versus real food debate.
If people just cut out refined stuff, ate real foods (animal proteins, vegetables, whole-food fats, natural starches), and paid attention to absolutely nothing else, they would improve their health profile and lose body fat. Would it be enough to get them T Nation-style ripped? No. But it would take them a good percentage of the way.
Let’s say making this change would get them inside the Red Zone. Virtually every other nutritional topic is about whether you make that extra effort to get the touchdown or just settle for a field goal.
I place food choices ahead of total calories for two reasons:

I care about achieving physique enhancement goals, but I also care about health.

These goals do have to be mutually exclusive, as many uninformed athletes or non-athletic scientists would have you believe.
It seems that there are two extremes in our industry. On one end, you have many bodybuilders and fitness girls who will follow extreme training, diet, and drug protocols to achieve a freak physique, unknowingly (or knowingly) compromising their long-term metabolic, hormonal, mental, and overall health.
On the other end, you have many “life-extensionists” who obsess over improving every decimal point in their biomarkers of health, but leave any thought of physique enhancement behind.
I don’t care if I make it to 120 years old if I have to live and look like a goblin to do so.
It’s not an either-or situation – you can improve your health and improve your physique at the same time. The food choices we make can merge those two goals. You might not end up looking like Ronnie Coleman or living as long as Yoda, but you’ll do okay on both fronts.
If total calories are controlled, you can lose body fat while still eating Ding Dongs and Ho-Ho’s, but what’s that doing to your internal health? As the late, great Serge Nubret once said, “Every sickness comes from food.”
The average American male now has a fat ass, a limp dick, low T, and ten risk factors for CVD due to shoving refined garbage into his cake-hole every day. It’s not typical, nor desirable, to require a laundry list of prescriptions to turn the little mushroom into a big mushroom for four hours or longer, let alone live and function normally. How does that make any logical sense?
The answer to America’s health problems and obesity epidemic – and the majority of your fat loss questions – is quite simple: cut out refined foods and just eat nature’s foods, in their unaltered state. Nuts (fat) are better for you than high fructose corn syrup (carb), but equally so is a potato (carb) better for you than refined vegetable oil (fat). That’s my stance, and I’m sticking to it.

I care about the sustainability of a plan.

Any plan can work for the short-term when motivation is high. However, it’s virtually impossible to stay in the relative calorie deficit necessary for fat loss (step #2), at least for any meaningful length of time, if you’re making poor food choices.
In other words, you can’t cut calories while eating crap and expect to stay the course.
This is where point systems or other calorie counting diets fail. You’re not going to be able to stay on a diet plan for long eating low-calorie lasagna, fudge cake, or “snack packs.” Fake foods like this are just empty calories with no functional nutrients. They have no effects on satiety or hormones that regulate appetite and energy intake.
You’ll feel constantly hungry, deprived, and miserable dieting on these foods. Eventually, you’ll wake up next to a few empty doughnut boxes left over from an uncontrollable binge. As motivation declines, the time between these binges will get shorter and shorter until one day you realize that you’re eating crap just about every day and completely give up on your fat loss plan.
That’s why people yo-yo on and off these plans. They’re not sustainable.
On the flipside, it is almost impossible to overeat if you’re consuming only real foods. I’ve had clients struggle to net 2000 calories a day when they cut out all refined foods (including oils) and ate only lean proteins and vegetables (including potatoes and yams).
Nature’s foods are nutrient dense, high satiety foods, and you’ll have a much easier time maintaining a calorie deficit if you emphasize them. You’ll also get more nutrients out of 2000 calories of real food than 4000 calories of manufactured food. This is extremely important when operating in a calorie deficit.

#2 Total Calories

The Fat Loss Hierarchy

In the Great Macro Debate, the second most important step in the fat loss process seems to have been completely lost amongst physique dieters everywhere – total calories. No miracle combination or drastic cutting of any macronutrient can circumvent the law of thermodynamics.
Did we not learn this lessen in the Low Fat era? You can cut your fat intake to zero, but if you’re eating above your total calorie limits with refined carbs, you’re going to get fat.
Today’s low-carbers are making a similar mistake. I don’t care if you haven’t touched a carb since Brigitte Nielsen was hot, if you overshoot calories by eating unlimited fat, you won’t get lean.
This brings me to something every low-carber needs to understand: being in a state of ketosis itself does ensure fat loss.
Ketosis is simply an altered physiological state in the human body. When carbs are extremely low, glycogen becomes depleted, The body will then use a greater percentage of fatty acids to fuel the body and use ketones to fuel the brain. It’s merely a shift in fuel dynamics. The body is running on fat metabolism, but it doesn’t necessarily mean it’s going to burn more body fat, although that’s what you might infer.
The rules of body fat loss still apply, not just the metabolic condition your body is in. Ensuring you’re in a relative calorie deficit is still the most important step in winning the fat loss war.
In low carb, unlimited fat and protein diets, you can still enter a state of caloric excess. And even though your body has shifted to burning a greater percentage of fatty acids as fuel, it will simply obtain fatty acids and ketones from the abundance of dietary fat you’re taking in if you’re in caloric excess.
It will be forced to tap into internal body fat stores as a reserve fuel. Instead, the excess calories will be stored as body fat, regardless of whether insulin levels are constantly kept at a low level.
Why then, do people so easily dismiss total calories and cling to low fat, low carb, or low common sense diets?
Telling people to make proper food selections and control calories is boring. There’s nothing sexy about it. There’s nothing innovative or cutting edge in it. In a world full of technological advances, to tell someone to follow sound, sensible, and basic principles almost seems archaic and uninformed. There has to be a new revolutionary way that’s easier, more efficient, and pain-free, right?
“Macro-bashing” plays to people’s desires. These plans seem like they require more discipline – you have to eliminate certain food groups. “No carbs today, Dude.” But these diets actually require less discipline. They demonize a certain nutrient and point to it as the cause of all of our body fat problems. Eliminate that nutrient, and you can eat as much as you want of everything else.
That’s what people really want to hear, isn’t it? You can eat as much of “X and Y” as you want, as long as you don’t eat “Z.” Eat vegetable oil, cream, and cheese to your heart’s desire as long as you don’t have that carb gram from a carrot stick. In a world of overindulgence, the lazy want to be able to gorge on something.
I’m not saying it can’t or won’t work, but for the majority I’ve seen, it doesn’t. If you’ve banished carbs to the Underworld, yet are still struggling with fat loss and are looking for answers, now you have one – controlling calories is still king.

#3 Essential Nutrients

The Fat Loss Hierarchy

The food we take in can be broken down into two broad categories: essential nutrients and energy nutrients.
Essential nutrients are necessary for normal metabolic, hormonal, enzyme, and immune system functioning. They provide the base ingredients necessary for building and maintaining the body’s structural components, including skin, hair, and muscle tissue.
Essential nutrients can’t be produced by the body and must be obtained through the diet. Thus, their intake should never be compromised regardless of your efforts to cut calories for fat loss. We’ll be cutting energy nutrients, essential nutrients.
The foundation of any complete diet plan should be lean, animal-based protein foods and vegetables, not “zero carb pizza” or “low calorie cookies” or any other BS food that makes you feel like you’re doing something good for yourself.
Animals and plants provide us with the essential nutrients and micronutrients we need, in the right amounts and ratios that Mother Nature intended. They were the basis of the diets we evolved from. It makes sense that they should be the foundation of a modern diet geared towards optimizing health and improving body composition.

#4 Supplements Part 1

You need to worry about covering your essential nutrients before you worry about the extras. In other words, before you worry about fat burners and hormone boosters, you need to make sure you’re not deficient in any essential nutrients. In my mind, this is the best use of targeted supplementation – more so than looking at them as miracle pills or magical cures that can make up for a crappy diet.
I want to be clear, you can obtain all the essential nutrients you need from whole, unrefined foods. The problem is in today’s modern, fast-paced, on-the-go society; it rarely works out that way.
If you struggle to meet your essential amino acid/protein needs because you’re not in the fitness industry and don’t live by a kitchen, it’s much smarter to down some BIOTEST BCAAs or a Metabolic Drive® Low Carb protein shake than eat fast-food junk. If fish isn’t your thing, Flameout™ is a fantastic way to cover your EPA/DHA needs.
On a side note, flaxseed oil is a scam. It has to go through several inefficient chemical conversion processes in the body to yield the beneficial EPA/DHA. Stick with cold-water fish or fish oil supplements.
Plant foods supply our bodies with vitamins, minerals, and phytonutrients. If you’re a carnivore, Superfoodmay help you fill in the gaps.
There is a hierarchy for everything, and the theme is to take care of the basics first. Otherwise, the extras are meaningless.

#5 Energy Nutrients

Beyond accounting for essential nutrients, all other food intake is simply a source of energy.
Changing your body composition comes down to varying your energy nutrient intake. We set essential amino acid and essential fatty acid needs and never go below these base levels. All other food intake is just a source of energy. Dietary fat is an energy source just as carbohydrates are an energy source.
There’s no mystery to fat loss. We need to reduce energy intake enough to create the calorie deficit necessary (step #2) to force our bodies to tap into an internal reserve fuel source, namely body fat. This can be accomplished by reducing carbohydrate intake, reducing fat intake, or both.
In other words, protein and vegetable intake remains constant, carbohydrate and fat intake can go up or down as needed. We simply manipulate those macronutrients based on our current status, body type, and physique goals.
Many obese, sedentary, and insulin resistant patients have improved insulin sensitivity, blood sugar control, biomarkers of health, and lost a large percentage of body fat on low-carb/Paleo plans.
However, many bodybuilders and fitness athletes step on stage peeled to the bone following carb-based/sports nutrition-type plans.
Who’s right? The fact that people have achieved outstanding fat loss results with such different methods suggests that they’re right. Scientific research and anecdotal evidence can be found to back each one up as well.
I’ve recommended both approaches to different types of clients, based on the situation, as I’m a staunch believer that various diets have worked for various athletes.
I know it seems earth shattering in today’s anti-macronutrient climate, but even a balanced diet (i.e. Zone or Isocaloric Diet) can work.
Anyone who tells you differently is either selling you something or is so caught up in the dogma of a system that they can’t see outside of it.
Now I do believe that each one is more than the other for specific demographics, and I think that’s where the confusion comes in. The reasoning behind my belief has to do with exercise physiology and fuel dynamics.
I think sedentary and insulin resistant/obese populations respond better to low carb diets, and anaerobic athletes respond better to carb-based diets.

Tapping Out!

The Fat Loss Hierarchy

There’s more to talk about, but alas, time is money and I’ve had a triangle choke on your computer time. I’ll be devoting future articles to meal frequency and food distribution, because there’s so much to talk about.
But remember, those are lower down on the hierarchy for good reason. Meal frequency doesn’t matter until you take care of rules #1-4, starting with making optimal food choices that nourish your body. Everything else is subordinate to that, and for good reason.

Start with Step #1.

The Samurai Diet: The Science & Strategy of Winning the Fat Loss War
Available now on Amazon.com

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Waterbury Diet for Fat Loss

Waterbury Diet for Fat Loss

by CHAD WATERBURY on OCTOBER 20, 2011
In the spring of 2010 I started experimenting with the Warrior Diet by Ori Hofmekler and it forever changed the way I approach nutrition. Without that diet, and my subsequent experiments with different versions of it, my clients and I wouldn’t be as lean and healthy as we are today. I won’t delve into why I initially tried the Warrior Diet since I covered most of that in this blog.
This installment covers the nutritional strategies I currently recommend for fat loss and gastrointestinal (GI) health. I’ll tell you upfront that I’m not going to explain why the Waterbury Diet ended up the way it did, or else I’d have to write a book. But I don’t want to do that. Why? There are a few reasons.
First, this version of the Waterbury Diet is similar enough to the original Warrior Diet that I don’t feel right charging people money for it. However, my approach is different enough to justify its own version or else I’d tell you to just follow the Warrior Diet. (Although, reading the Warrior Diet is highly recommended.) Second, since there’s not a lot of research on intermittent fasting (IF) – the key component to this diet – it’s unlikely I’ll be able to reference any new studies you haven’t seen from other experts. Third, it was time I outlined what I’ve been doing since I’m late to the game. My buddy Jason Ferruggia has his Renegade Diet and Dr. John Berardi wrote an excellent piece on this style of eating. Yep, there are many others out there that have their own versions so I thought it was time to outline the approach I use for myself and my clients.
Finally, I must mention that it’s essential for you to consult your physician before embarking on this, or any other, nutrition plan. Now let’s get started.
Gut Health and Intermittent Fasting
In the early part of the 20th century, Dr. Eli Metchnikoff coined the phrase “Death begins in the gut.” That’s probably the most accurate and important statement you’ll ever hear. Indeed, in 1908 he won a Nobel Prize for his work studying gut bacterial flora. In order to get leaner, stronger, more muscular or healthier, you must improve gut health. This is where intermittent fasting (IF) becomes essential.
In the Warrior Diet, Ori Hofmekler outlines two distinct phases of eating each day. The first phase is the aptly titled “undereating phase” where you consume very few calories. (He also refers to this stage as “controlled fasting.”) The undereating phase lasts 16-20 hours. That’s followed by the “overeating phase” at night where he recommends a specific sequence of foods to get the most benefit. During this 4-8 hour window you’ll consume most of your daily calories.
The effectiveness of this diet stems from the intermittent fasting (IF) stage. When you get it right you’ll burn fat, boost energy and improve overall health by reducing inflammation. Importantly, the terms controlled fasting, undereating phase, and intermittent fasting all refer to the same thing. I’ll be using the term “fasting” to describe this phase.
Waterbury Diet for Fat Loss – Fasting Phase (20 hours)
From the time you wake up, until four hours before bed, consume 0.5 ounce of liquid per pound of lean body mass. Your lean body mass is your body weight minus your fat weight. So if you weigh 200 pounds and have 20% body fat, you have 40 pounds of fat. That leaves you with 160 pounds of lean body mass. You need at least 80 ounces of liquid during the fasting phase, mostly from water. You can have up to 16 ounces of tea (green and white tea are best) as part of this liquid requirement. Coffee addicts are allowed up to 8 ounces of black coffee, although it’s not recommended.
The fasting phase is the toughest part of this whole diet, especially during the first few days. You’ll be hungry, cranky, and your energy will be lower than ever. I recommend starting this diet on a weekend when you don’t have work demands or when you don’t need to be a social butterfly. It’s never fun to go through detox, and that’s exactly what the fasting phase is. However, after a few days your physiology will shift, the hunger pangs will go away, your skin will start to clear up, and your energy levels will be higher than ever.
What can you eat during the fasting phase? This is where I differ from the original Warrior Diet that says you can have any fruits, fruit juices, an egg or two, or some yogurt. I’ve found the best results are achieved with the least amount of food possible. Look, anyone can go without eating much during the day, especially when you know you can eat until you’re completely satisfied at night.
Fasting Phase Rule #1: Don’t eat unless you’re really hungry.
At first you’ll be hungry within a few hours after you wake up, maybe even as soon as you wake up if you’re like I was. After a week or so you might not be hungry until 2pm. In any case, wait until the hunger pangs are too tough to withstand before eating anything.
Fasting Phase Rule #2: When you do eat, eat as little as possible.
Consume calories during the fasting phase from only five sources:
1. A handful of fresh berries. Any berries will work, but many people favor raspberries since the high fiber content controls hunger.
2. One-half of an organic apple. If it’s a relatively small apple, eat the whole thing.
3. A glass of vegetable juice made from any fresh veggies. V-8 is not recommended since it’s not fresh, but there are worse things to drink.
4. Mix 4 ounces of organic cranberry juice with 8 ounces of water. This adds toward your daily liquid requirement. Thanks to John Meadows for turning me on to cranberry juice – it’s excellent to support liver health and stave off hunger.
5. Drink 8 ounces of fresh coconut water. Because of the carb content in coconut water, don’t drink more than one serving per day. You can add a pinch of salt to the coconut water, thus making it “nature’s Gatorade.”
So whenever hunger takes over during the fasting phase, choose one of the five options above. You can have any of the above choices up to three times during the 20-hour fasting phase, but mix up your choices each day and spread them out as much as possible.
Fasting Phase Rule #3: Take supplements during the 20-hour phase.
Certain supplements will make the fasting phase much easier to deal with. The following supplements support your metabolism, immune system, and reduce inflammation. I always hesitate to mention supplements because there are so many. It’s inevitable that I’ll get hundreds of questions asking if “supplement x” is ok to take, too. What you see below is what I recommend, but you might want to add other things to the mix. Keep in mind that some supplements should be taken with food so they might not fit in the fasting phase.
1. Multi-vitamin/mineral – my two favorites are the “one daily” versions by MegaFood and Biotest’s Superfood. Take either when you wake up.
2. Curcumin/Turmeric – take 500mg of curcumin when you wake up. I use Biotest’s version.
3. Resveratrol – take a 600mg dose when you wake up. Again, I use Biotest’s Rez-v.
4. Probiotics – I recommend one capsule of MegaFlora by Mega Food when you wake up.
5. Iodine/herbs for thyroid support – each afternoon around 2pm, when I’m hours into the fasting phase, I take one Thyroid Complex by MediHerb. This supplement isn’t easy to find, and I’m sure there are many acceptable substitutes but I recommend a supplement like this to support thyroid health. The MediHerb version contains 600mcg of iodine and a mixture of herbs.
Waterbury Diet for Fat Loss – Feeding Phase (4 hours)
The feeding phase is where the real fun begins. Hofmekler recommends that you eat your foods in a certain sequence during his “overeating phase” at night. Even though I like his approach, I don’t think it’s necessary. Your body has been without any sufficient calories for 20 hours so it’s ready to assimilate what you give it. This is where dieting dogma goes out the window: you can eat the majority of your calories at night, even with carbs, and still lose fat. I’ve seen it countless times over the last few years with clients that range from 24 to 70 years old.
What can you eat during the feeding phase? Whatever you want that’s not processed or crap. Honestly, we all know what good foods are, so I don’t want to rehash them here. No, you can’t eat a bag of Doritos, but you can have a baked potato with dinner.
The key point is to get a big, healthy serving of protein with dinner. You haven’t had any protein yet so your body is craving it. That protein can come from chicken, fish, beef, turkey, eggs, shellfish, or any other complete protein source.
How much can you eat? As much as you want until you’re completely satisfied. But don’t gorge yourself with food, try to eat at a normal pace in order to give your gut time to tell your brain that it has had enough. Drink as much liquid as you feel you need.
You can have spaghetti with meatballs and a side of asparagus. You can have fish with rice and a side of broccoli. You can have chicken with a baked potato and a spinach salad. Again, there are countless options, just eat a complete meal with whatever good foods sound best to you. Dessert is fine, too. A square or two of dark chocolate or a bowl of fruit are great choices. Half a carrot cake isn’t smart.
I recommend three supplements with dinner, and two of them again later in the evening:
1. Digestive enzyme and/or HCl – my clients and I take 1 capsule of Digest Gold by Enzymedica at the beginning of dinner. During dinner some of them take 200-600mg of HCl in addition to the Digest Gold. Importantly, don’t take HCl if you’re having any alcohol with dinner. HCl is a tricky supplement, and beyond what I want to cover here, so consult with your doctor before taking it.
2. Fish oil – during dinner take two teaspoons (not tablespoons) of Carlson’s liquid fish oil or two Flameout pills from Biotest or two Krill oil pills from Pro/Grade that can be found at this link.
3. Astaxanthin – this powerful anti-inflammatory supplement is probably going to be the next big thing. Take one 4 or 5mg tablet with dinner.
That covers your first meal during the feeding phase. It’s likely that you’ll have a little hunger by the end of it. What should you do? Eat! Again, you can eat whatever sounds good that wouldn’t be categorized as junk. Maybe you want some leftover dinner, or a handful of mixed nuts, or another piece of fruit.
When you eat again at the end of the feeding phase take another serving of fish oil and astaxanthin like you did during dinner along with another 500mg of curcumin.
Before bed, preferably a few hours after your last food intake, I highly recommend that you take a full spectrum mineral supplement. It’s not easy for your gut to assimilate minerals so they should be chelated. Two versions I like are Biotest’s ElitePro Mineral Support and Mega Multi-Mineral by Solaray.
Training During the Waterbury Diet for Fat Loss
It’s best to train right before your feeding phase. That way, all those calories will shuttle into your muscles for growth and repair. However, some of you might train in the morning or earlier in the afternoon. Regardless of when you train (morning, afternoon, evening) take one scoop of protein powder immediately after your workout. Proventive’s Harmonized Protein is an excellent whey from New Zealand. If your stomach doesn’t like whey, Sun Warrior makes an outstanding vegan protein that can be found at this link.
This diet can be used in conjunction with any training program of mine. However, if muscle growth is your primary goal and if you’re on one of my more demanding HFT programs, my next installment might better fit your needs.
Final Words
This version of the Waterbury Diet is for those who need to lose a lot of fat or improve their overall health. I want to be clear that I’m not against a more traditional style of eating with multiple meals per day. This diet isn’t for everyone, especially those who want to have breakfast with their family or power lunches at noon. But if you can make this plan work for at least 6 weeks, I think you’ll look and feel better than ever.
You might think this plan is heavy on the supplements, but honestly, it needs to be. During the fasting phase your body is getting very few calories so the nutrients need to come from somewhere. And during the feeding phase your gut is ready to assimilate whatever you put in it, so make the most of that opportunity with the recommended supplements.
In my next installment I’ll cover the changes I make to this plan for muscle growth with fat loss.
Stay Focused,
CW
References (thanks to Mike T. Nelson)
Gjedsted J, et al. (2007) Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue. Acta Physiol 191: 205-216.
Johnstone AM. (2007) Fasting – the ultimate diet? Obesity Reviews 8: 211-222.
Aksungar FB, et al. (2007) Interleukin-6, C-Reactive Protein and Biochemical Parameters during Prolonged Intermittent Fasting. Ann Nutr Metab 51: 88-95.

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