If I was to hire someone to create a diet plan customized for my goals and activity levels, Nate Miyaki would be that person. Nate spends his days teaching advanced nutrition mastery workshops in the Silicone Valley area. He has recently decided to branch out to the Internet to teach people all over the globe. Bottom line…he is a full-fledged expert when it comes to diet and body composition. He just created a video and guest post for Fitness Black Book. My guess is that you will learn more in this 10 minute video about carbs and fat loss, than scouring the internet for 3+ hours.
[He's a laid back surfer type, but get him in front of a white board and prepare for a serious knowledge drop.]
CLEARING UP CARB CONFUSION…FOREVER
-by Nate Miyaki
If you read Part 2 of this series you will have a solid action plan to get your metabolism back to normal levels. In the process, you may add a touch of body fat, but will be in a much stronger position to get lean for summer. This post will outline how to keep your metabolism healthy while systematically getting in shape for summer. [By the time summer hits, the ideal situation is to be lean without destroying your body's ability to burn calories. In other words, lean with a high metabolism.]
In part 1 I introduced the idea that leptin resistance is a key reason why people seem to have a problem with their metabolism. Increasing leptin is easy and can be accomplished in the short term with things like cheat days. Unfortunately it takes quite a bit longer to fix the problem of leptin resistance.
[I'm convinced that most overweight people are just a few consistent habits away from being slim.]
We have all known someone with the ability to eat large amounts of calories, not even workout, and still look lean and defined year round. By chance, these people have a revved up metabolism. What often happens to these people is they are lean when they are young, then at some point their metabolism slows down and they put on weight. In fact, this was more often than not the case a couple generations ago.
[This picture was taken in the late 1940's at Playland in Rye Beach, New York. Up until the late 1980's, the majority of teens were lean without even trying.]
I don’t put up too many guest posts on my site, but JC wrote one exclusively for my blog that I couldn’t pass on. I was chatting with him about getting stubborn body parts to grow…and that I haven’t discussed this much on my blog. I know this is one of his specialties, so asked him if he would be up for a guest post.
He came up with a much more comprehensive post than I was expecting. Not only does he give out a great strategy, he outlines 2 different detailed workouts to use to get a stubborn body part to grow.
Specialization Training Making Those Stubborn Body Parts Grow
I don’t have a label for the type of diet I like to follow. I eat Paleo meals occasionally, use Intermittent Fasting about once per week, eat Gluten Free at times, etc. If I had to come up for a term for it, I’d call it “Hybrid Dieting”. It is a loose way of eating, where I take principles from several solid diets…when it makes sense. I’ll outline some solid principles in this post for those who want to lose weight without necessarily following a rigid diet year-round.
I want to explain my stance on limiting the use of squats and deadlifts. I don’t believe they are terrible exercises. I think they have a place in the routines for some people, depending upon their goals. Do I believe that either of these should be labeled the “king of exercise” that so many people claim them to be? Not by a mile.
[Here's a fit couple walking down the beach. Both of them could probably add quite a bit of mass to their legs with a routine based around squats...but should they?]
This is a guest post from Brad Pilon about a topic that I think doesn’t get addressed enough: getting lean without destroying your testosterone levels. Testosterone is important for women as well (so don’t skip this article if you are a woman). I’ve messed up in the past by dieting in a way that killed my testosterone levels. “Low T” is a bad deal…so Brad is going to show you how to get lean, while easily avoiding this common problem.
Fasting, Dieting, and Testosterone
by Brad Pilon
Juice. Sauce. Crank.
When most people think testosterone, they think about the stuff that athletes inject. The truth is testosterone is an anabolic steroid, but it’s one that your body produces entirely on it’s own – no needles required.
My perfect day involves an 85-90 degree day at a beach (preferably with waves), my girlfriend, other friends, a lounge chair, a cooler full of sandwiches and beer. Honestly…I could repeat that day 10,000 times on various beaches of the world an never get bored. The thing is, I’m a fair skinned German-Irish-Scandinavian mixed breed. I’ve always felt a bit of guilt for going out in the sun, because we’ve been trained that it is like playing Russian Roulette with skin cancer. Fair skinned people like me are especially warned to avoid sun exposure. Is that sound advice?
[Why am I writing about sun tanning in December? Well...this blog has a large readership from Australia and New Zealand. I figured I would do a summer post that would match their seasons for once.]
When I was first training back in the late 80′s I assumed that to build bigger muscles I would have to constantly lift heavier and heavier weights. To a certain extent that is true, but there are ways to make a lighter weight “work” your muscles much harder than normal. The guy with the most impressive chest I have ever seen in person never benched more than 205 pounds. He told me that anything heavier “made his joints hurt”…so he used lighter weight to get the job done. This past summer I got stronger than ever at chin ups and shoulder pressing, but my elbows began to hurt and I decided to mix in a 3-4 month period of light lifting to give my joints a much-needed break. I’ll outline what I’m doing.
[Lifting weights should be a healthy long-term deal. If you are feeling any joint pain, then you might want to give your joints a rest and go light for a few months.]