Search: lose fat

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.

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Gaining Muscle While Losing Body Fat? I USED to be a skeptic.

In the past… I was brainwashed to believe that muscle gains required bulking up then leaning down. Over the past 2-3 years I have changed my thinking completely.

Here are two guys on the cutting edge in thinking when it comes to muscle gain, fat loss, etc.

* Martin Berkhan – of “Lean Gains”

MartinBerkhan

Martin Berkhan is a freak show when it comes to staying lean

…but I mean that in a good way.

Like me and quite a few others, he likes to use intermittent fasting as a way of staying lean year round. Martin believes that there should be minimal fat gain when adding muscle.
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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

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Warning: This article goes completely against the fitness mainstream! It is a very radical idea, but it does work. Keep reading….

When I was younger, I used to spend my summers getting up early in the day going to the beach. On most occasions, I wouldn’t eat a single calorie until 6pm or later in the day. Then I would eat as much as possible in the evening in ONE large meal.

My metabolism never slowed down…and despite eating late at night I never put on an ounce of fat. I used to think it was because of my age. Now I know different… [click to continue…]

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As a kid raised in the 70’s and 80’s, I was taught that egg yolks were the devil. I used to make egg white omelettes in my late teens and early 20’s. Luckily I know better now. Here’s more good news when it comes to eating whole eggs.

fried_eggs

Notes from article:

For the purpose of the research, middle-aged males and females with metabolic syndrome were split into 2 groups: one group ate 3 whole eggs each day and the other ate the same amount of egg substitute each day as part of a carbohydrate-restricted diet to lose weight.

After the subjects in the whole eggs group spent 3 months on the diet, the researchers found that it had no impact on their LDL cholesterol or total blood cholesterol, even though they were eating two times the amount of cholesterol than they were before the experiment began.

Both the whole eggs group and the egg substitute group had increases in HDL cholesterol, decreases in plasma triglycerides, and improved lipid profiles.

Dr. Luz Fernandez explained:

“Eating egg yolks was actually associated with enhanced health benefits in these high-risk individuals. Subjects consuming whole eggs had greater increases in HDL cholesterol and more significant reductions in the LDL/HDL cholesterol ratio than those who ate the cholesterol-free egg substitute.”

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I eat low carb and paleo from time to time,but never for the long term. My belief is that there really isn’t a need to exclude carbs from your diet to lose weight.

potato

This year a popular paleo forum had a guy who switched to the potato diet and began dropping weight. Several others followed his lead and experienced the same thing. I found an article on that.

The evidence showed that potatoes are non-toxic, filling per calorie, remarkably nutritious, and can be eaten as almost the sole source of nutrition for extended periods of time (though I’m not recommending this).

Traditional South American cultures such as the Quechua and Aymara have eaten potatoes as the major source of calories for generations without any apparent ill effects (3).

Potatoes appear not to cause fat gain, and in fact frequently cause fat loss and improve metabolic health in people who are overweight.

The potato diet works because: Potatoes have a low calorie density and a high satiety value per calorie.

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So there is a study that was just released showing that aerobic exercise burns more fat than resistance training, or intense interval type training. Let me start off by saying that this study was poorly executed. This is coming from a HUGE believer in adding in slow cardio to maximize fat loss. I should be using the study to promote my cardio product, but I didn’t like the way the study was setup.

cardio

Aerobic exercise, commonly know as “cardio”, including running, walking, and swimming, has historically been established as a good way to lose weight.

However, research on the effects of resistance training on fat mass have not had significant conclusions.

Subjects were randomly given one of three exercise groups: aerobic training (nearly 12 miles per week), resistance training (three days per week of weight training, three sets per day, 8-12 repetitions per set), or aerobic and resistance training together (three days a week, three sets per day, 8-12 repetitions per set for resistance training, and around 12 miles per week of cardio).

The aerobic training and the aerobic plus resistance training groups collectively lost more weight than those who completed only resistance training.

Cardio exercise proved to be a more efficient type of exercise for losing body fat.

In this specific study, resistance training did not reduce fat mass or body weight significantly, regardless of any differences in resting metabolic rate.

“Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults” Leslie H. Willis, Cris A. Slentz, Lori A. Bateman, A. Tamlyn Shields, Lucy W. Piner, Connie W. Bales, Joseph A. Houmard5, and William E. Kraus Journal of Applied Physiology, December 2012, doi: 10.​1152/​japplphysiol.

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This was one of the more odd things I found today. A post about transplanting brown fat to lose weight. Obviously this is an extreme weight loss technique, but maybe holds promise? Hard to say. I’d recommend the “old school” approach of eating less calories than you burn.


[Right now it has only been used on mice. Not sure when or if human trials are coming.]

Highlights from the article:

Mice given brown fat transplants lose weight and avoid the kinds of metabolic changes that lead to type 2 diabetes, even on high-fat diets, a new study shows.

Scientists have tried brown fat transplants before but they haven’t worked very well, says researcher Laurie J. Goodyear, PhD, head of the Section on Integrative Physiology and Metabolism at Harvard’s Joslin Diabetes Center in Boston.

‘Dramatic Effects’ After eight weeks, mice that got injections of brown fat processed blood sugar more normally, had less insulin resistance, and were leaner than mice given placebo procedures.

Carpentier studies brown fat in people, but he was not involved in the current research.

Carpentier says if more studies show that brown fat can safely be increased in the body, it could one day become a tool to fight weight gain and diabetes.

Link: Brown Fat Transplants May Spur Weight Loss.

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“Why didn’t I think of that!” This is exactly what I thought when reading this “hack” in Tim Ferriss’s new book, The 4-Hour Body.

Instead of a book review, I would rather talk about a clever strategy Tim talks about on page 105-107. This is by far my favorite part of the book, because it really makes a lot of sense.

I could see how this little tweak could make a difference over time when it came to gaining muscle and losing body fat.

Gone in 60 Seconds
[What if a brief exercise of 60-90 seconds, made it less likely that this dessert would get stored as body fat? That is exactly one of the things Tim Ferriss explores in The 4-Hour Body].

Brief Muscular Contractions a Few Minutes Before You Eat?

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So all of us have at least a little stubborn body fat.

For the most part it is the last little bit of fat that stops you from having the muscle definition you are after. So what if you are creating a large calorie deficit through diet and exercise and still have a bit of fat that you can’t shake? Well you might want to blame the estrogen mimicking effects of “Xenoestrogens”.

Don’t know what xenoestrogens are? Keep reading…

 

Stubborn Body Fat

 

[I’m going to talk about ways to limiting your exposure to xenoestrogens…as well as foods to eat that counteract the xenoestrogens you do get exposed to. None of this will involve wearing a freaky suit, like pictured above!]

Excess Estrogen May be “Softening” Up Your Body

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