Comments on: The Stubborn Fat Solution, Lyle McDonald's Latest Fat Burning Book

By: max

max — Mon, 26 Mar 2012 08:29:49 +0000

I do 16/8 fast every day and was wondering if I can do this HIIT in the morning (fasted obviously) and then wait 6-7 hours until my first meal? I wouldn´t like to brake my fast early. Is this safe or would this possibly cause muscle loss. I also don´t use to BCAA or any other suplements.

Thank you.

By: Troy

Troy — Mon, 22 Mar 2010 17:21:00 +0000

Hi Rusty,

Man, I love how you answer everyone's questions on ALL blog post from different subjects! that's crazy, crazy awesome! hahaha

I've read a respond up above where you wrote: "once every 5-6 weeks do a moderate carb week to insure that your metabolism doesn't slow down"
this was referring to keeping a high protein diet for a few weeks.

okay, so intermittent fasting does not slow metabolism, i got that, but what say above is that a high protein diet potentially will? eventhough the calories consumed daily is the same?

thanks

By: Destiny

Destiny — Fri, 26 Feb 2010 23:10:16 +0000

Hi,
Thanks so much for this info on the stubborn fat protocol. It's exactly what I've been looking for in solving this puzzle. My remaining question is this: where does resistance training fit into this picture? I've been doing "fat loss circuit training", combining my weight routines with 45 second bursts of cardio between sets/groups of sets and finishing up with 4-5 minutes of hills on the treadmill at variable speeds/inclines. Can I just extend the moderate cardio at the end of my workout, or what?
Thanks,
Destiny

By: tabs

tabs — Thu, 19 Mar 2009 13:27:29 +0000

great site!

very laymen.

lookin forward to see results after applying them
Godspeed

By: admin

admin — Sat, 28 Feb 2009 03:13:40 +0000

Chris,

If you are toast doing the HIIT then that is enough…just don't add the steady state cardio. You do want the HIIT to be intense, so keep up the intensity. It should be pretty tough.

Jace,

Thanks for saying my site kicks arse…I like that term! You will love the results you are going to get from SFP. You will get as lean as you desire following this technique (provided that your diet is in order).

Rusty

By: Jace

Jace — Thu, 26 Feb 2009 22:03:13 +0000

Rusty!!!

I just gave that "Stubborn Fat Protocol" routine a try on my treadmill and had to come back to your site to thank you..minus the caffeine jolt 30 mins prior to starting I did exactly what it suggests and I cant believe I finished!! I mean sure I'm sweating like a pig right now but I feel AMAZING!! I'm 5'11 193lbs and trying to get down to 175-180lbs. Your site kicks arse!! Keep up the great work!

By: chris

chris — Sat, 19 Jul 2008 07:02:49 +0000

Hi Rusty, After I do 10 mins of intense Hiit, im screwed! I can hardly do another 10 mins of cardio let alone 30-45 mins, should i be takin it easier on the hiit?

By: admin

admin — Mon, 16 Jun 2008 06:28:30 +0000

Tasha,

Any cardio will do. Sprinting, the exercise bike, elliptical, etc. Just do an intense effort followed by a moderate effort for a set amount of time.

Rusty

By: Tasha

Tasha — Sat, 14 Jun 2008 17:07:16 +0000

Are there any other types of intense cardio for HGH release other than sprinting?

By: admin

admin — Fri, 09 May 2008 00:53:27 +0000

Lurena,

You will look better in time. You just need to wait to have your skin catchup a bit to your lower body size. Lyle's stuff isn't aimed at women specifically, but his stuff works very well. Focus on staying in shape and your sagging skin will tighten up over time.

Rusty

By: Lurena

Lurena — Thu, 08 May 2008 03:09:23 +0000

Hey Rusty,
I've been following your website (quietly) for the last few months. I've gone from 130 to 120 pounds, but i still feel like i look 130 pounds just smaller. I run for about 50 minutes a day, 6 days a week. I do HIIT 2 or 3 days for about 30 mins, then after that i'm too tired to run so i just walk the remainder. I am pretty happy with my weight loss, but I just feel like i look too flabby – so flabby in face. I don't like lifting weights, nor does my body look right with lifting. I am short – 5'2", so lifting weights makes me look like the little short and stocky chick, instead of looking taller (like Sarah Jessica Parker – who is so short but looks so much taller b/c she is so thin). Anyway, what can I do to change things up. I eat a lot of carbs, so maybe this is why. My stomach (more like digestive system in general) just doesn't handle too much protein well. Also, I wear a size 4, but have awful cellulite only on one leg (so weird!) Please I'm getting really depressed b/c I eat only about 1000 calories a day, but I'm so flabby looking. Also, my body fat is around 21%. Does Lyle cater to any of us females that aren't yet on the super lean side? I'm not fat, but just need to get rid of some extra skin and flab.
Thanks so much!
Lu

By: Brad

Brad — Mon, 05 May 2008 01:15:06 +0000

Hey Rusty, is it necessary to rest for 5 minutes in between the HIIT and steady state? Do you know why Lyle recommends that? Thanks!

Brad

By: admin

admin — Thu, 01 May 2008 20:41:15 +0000

Brad,

My sister picked up my mail when I was away on a business trip, now she is on vacation so I haven't had the chance to get it from her. It is kind of killing me that I haven't been able to read it yet. I know it will be good. Lyle puts out amazing stuff…although really technical "text book" like at times.

Rusty

By: Brad

Brad — Wed, 30 Apr 2008 20:05:35 +0000

Hey Rusty, have you received Lyle's new book yet on stubborn fat? If so, what do you think of it?

By: admin

admin — Fri, 25 Apr 2008 13:32:34 +0000

Dancer,

The intense cardio is as tough as you can do for 10 minutes. Run on a treadmill at a speed that you can barely keep at for 10 minutes. By the end of 10 minutes you should be completely out of breath, your skin should be hot and you should be sweating.

Steady state cardio is just jogging for 30 minutes. You don't want to go as hard as the first 10 minutes, but you don't want to walk either. Just jog for 30 minutes.

Hope that helps,

Rusty

By: Dancer

Dancer — Fri, 25 Apr 2008 04:21:05 +0000

I have never really committed to a workout plan. I'm not used to all these "strange words." I want to try to follow this plan. So the first thing i'm supposed to do is drink Green Tea or Caffine. Have an empty stomach. Then I need to do 10 min. of intense cardio. WHAT IS CONSIDERED INTENSE CARDIO??? Then I need to rest 5 min. Then I need to do 30 min of Steady State Cardio. WHAT IS CONSIDERED STEADY STATE CARDIO??? Then I wait an hour and eat a protein meal (do those protein bars…like tigers milk or others count?)…then a few hours back to "normal"

Is this right?
I need to start ASAP! I actually do have a photoshoot in a few months…followed shortly by a HUGE dance competition where my whole body is practically showing…I need to look AMAZING.

I currently have about 18% body fat…need to get it lower =) My tummy and THIGHS…yikes!

THANKS…this is a great site. I'm looking forward for your reponse.

By: Sandy

Sandy — Wed, 23 Apr 2008 23:20:13 +0000

Rusty
That is so true about trainers. My first experience with a personal trainer was one to remember and not in a good way. This ex-Army guy worked with me for a week when I was in college. I could not walk for 2 weeks. He worked me way too hard! Needless to say, I didnt use him again!

By: admin

admin — Wed, 23 Apr 2008 16:39:39 +0000

Sandy,

Glad to be back! I like trainers who are gentle on beginners. There is nothing worse than a trainer that pushes a beginner too hard. They will do their best to prove that they know what they are talking about by pushing the person to exhaustion. For a lot of people the gym is an intimidating place. I think a trainers first job is to spend a couple of weeks helping the new person to get comfortable with their surroundings.

That being said…I would certainly want someone to increase the speed by the 3rd or 4th workout. If the interval isn't tough enough, then it really isn't HIIT. About losing fat…your body will lose it in a specific order and you can't change that. What will eventually happen is you will lose it all over your entire body, but it never goes in the most desired order. I know exactly what you are talking about!

Sawyer,

Yep…you have a great understanding of how to gain a bit of mass. You won't need to add more cardio than what you are doing. What you have outlined looks demanding, but will work very well. A perfect "pre-summer" type of routine.

Have a great one!

Rusty

By: Sawyer

Sawyer — Tue, 22 Apr 2008 19:50:33 +0000

Rusty,

Very solid post. I am huge on the HIIT.
I'm wondering if 30+ minutes of HIIT 2 times a week and then the 10 minutes HIIT with 30 minutes steady state the other 5 would be a good way to approach the situation.
Also I lift 6 days a week and am currently on week 3 of the 5x5s; is going to a 4 week period of 3x15s and 4x10s a good call to get a little bigger? Would I need to do more cardio than I already do on those days?

By: Sandy

Sandy — Tue, 22 Apr 2008 16:23:08 +0000

Oh, one more thing…i thought Id asked you this before but cant seem to find my question and your response! I seem to be losing fat in places I dont need to…. such as my butt but yet not losing as much in my midsection where I need to lose the fat. Pretty soon, I wont have a butt LOL. Any recommendations?

I dont gain like typical women. Most I know are pear shaped. Im more of an apple shape. I gain in my chest and midsection first.