The Stubborn Fat Solution : Bodyrecomposition. The Stubborn Fat Solution. First Edition. Softback: 8. X1. 1. Various simple explanations (typically involving estrogen) have been offered but the results from these simple approaches have been, at best, poor. BioLayne.com. Layne Norton’s contest preparation video series on Bodybuilding.com. The 4 Levels of Leanness. There's more than one level of leanness. And there's a big difference between being "not fat" and being shredded. Here are the levels below. As much as I would like to think that the common 12 week diet is an extinct dinosaur, I find time and time again that T-Rex still lives! First of all, if you are a. This is a place where simple is simply wrong. As it turns out, stubborn fat is stubborn for a number of inter- related physiological reasons, all of which conspire to make its elimination difficult (and for some, seemingly impossible). The Stubborn Fat Solution is the first book to scientifically examine the causes of stubborn body fat in extreme detail. From receptor type and number, blood flow, the propensity to both store and release fat, the physiology of stubborn fat is dissected in detail. The role of hormones and diet is also discussed. Of course, all of the physiological verbiage is useless without solutions and The Stubborn Fat Solution provides those as well. The book describes four specific protocols aimed at optimally mobilizing and burning off stubborn fat. While the protocols are primarily training based, the impact of diet on stubborn fat loss is also discussed and information on how best to incorporate the four protocols into your current training and diet program are examined. And while none are required, several beneficial supplements are also discussed. Please note: Like The Ultimate Diet 2. The Stubborn Fat Solution is aimed at lean dieters trying to achieve extreme levels of leanness. Pre Contest Diet Changes 12 Weeks Out - Tightening Things up! Friday, July 8th, 2005. 83 days to go (that’s 11.8 weeks!). For the past three weeks, I. Kyle Hunt Hunt Fitness You just did a physique show or completed a long diet. The urge is to immediately binge on all of the food you have been missing out. Until men are 1. 0- 1. Table of Contents. Introduction. Chapter 1: Defining the Problem. Chapter 2: What is Body Fat. Chapter 3: Types of Body Fat. Chapter 4: Basic Fat Cell Metabolism. Chapter 5: Burning Body Fat. Chapter 6: Hormones and Body Fat. Chapter 7: Why is Stubborn Fat Stubborn. Chapter 8: Diet, Exercise and Supplements. Chapter 9: The Stubborn Fat Protocols: Introduction. Chapter 1. 0: The Protocols. Chapter 1. 1: The End. References. Show me my purchase options. Excerpt. The following is from Chapter 7: Why is Stubborn Fat Stubborn. So this chapter basically is the first punch line of the book, finally defining, physiologically, what makes stubborn fat so stubborn. And, rather than being any single hormone or factor, it’s essentially a combination of issues including adrenoceptor number (which determines the sensitivity to lipolytic stimuli), blood flow, sensitivity to insulin, what type of fat is stored, and whether the fat cells are small and numerous or large and less numerous. Of those five factors, three are under our immediate control, the last two are not. Additionally, there is the global fact of how the body adapts to long- term dieting. Reductions in metabolic rate, thyroid, leptin, nervous system output, etc. Clearly finding a way to overcome the issue of a high alpha- to beta- receptor ratio is a first key. Improving blood flow into and out of the cell is the second key. Avoiding issues with high insulin sensitivity (or simply a propensity to store fat in the first place) is the final key. Show me my purchase options. Customer Feedback“As a female contest bodybuilder I am always struggling to get that last bit of fluff off the hips and thighs. SFP is the magic bullet to get it moving. I have used Lyle’s protocol successfully for four bodybuilding shows and would never consider prepping for a contest without it.”Pattie Farley – CSCS, USAW- CC, CPTwww. By using the protocols for stubborn fat loss outlined in this book, I was able for the first time ever to go into a competition with split hamstrings and striated glutes to win my pro card!”Tommy Jeffers, IFPA Pro Bodybuilder, Mr. Natural Indiana“This book is NOT for people who only want to get rid of a little flab around their waist, this is a book for individuals who are already lean but struggling to get that last bit of stubborn body fat off to reach the pinnacle of conditioning for a competition, photoshoot and let’s be honest here – pure vanity. True to its name, The Stubborn Fat Solution is the product of Lyle Mc. Donald’s years and years of research into why stubborn fat cells are so stubborn, and how to once and for all get rid of it. The book first delves into the physiology, where mechanisms on the micro- level is explained in simple layman’s terms, and then transitions into specific dieting, supplementation and training rules – providing you with four different protocols proportionally increasing in brutal intensity – AND effectiveness. I have been fortunate enough to try out these methods on both myself and a selection of athletes and lifters as part of Lyle’s research for the book, and although you might be filled with an intense hate for the name Lyle Mc. Donald when you shed blood, tears and sweat to make it through one the protocols of this madman, you will praise his name when you finally see that last bit of fat around your waist, hips and legs vanishing before your eyes.” Borge (aka Blade) – Norway – Myo. Revolution. Purchase Options. The Stubborn Fat Solution can be purchased in a variety of formats and bundled packages. Digital Only Options. The Stubborn Fat Solution can be ordered in either a PDF or Kindle format. Fat Burning Zone: Common Contest Prep Mistakes & How To Correct Them. Every year dozens of athletes commit to stepping on stage and do so after months of preparation. I hear similar conversations every time backstage at bodybuilding shows. As they exchange stories one thing is for sure, most everyone put forth a great amount of effort to get on stage. Most of them had a well thought- through plan, but very few had things go according to that plan. Everyone starts out with the highest of hopes for their prep, but hardly ever does it manifest into the results they want. Avoiding The Errors. There seem to be a few trendy blunders, which we will discuss in this article. While there is no such thing as a flawless prep, there are a select few errors which can be easily avoided. Starting The Diet Too Heavy. This seems to be something more common in first time competitors, or young competitors. If you have never competed before or have never been in elite contest shape, it can be very hard for you to understand how much fat you might be carrying. It is common for many to grossly overestimate their shredded, on stage weight by as much as 1. While young competitors may find the suggestion that they might need to compete in a lighter weight class almost insulting, the truth is that I have only seen one natural amateur competitor under 6’ tall who actually could compete over 2. As to how this mistake will negatively affect your prep, well the main problem is that this is an initial blunder that normally can’t be undone. Starting too heavy usually means you will need to spend more time dieting hard. This will take your metabolic rate through some rough patches which can hurt your potential to come in ultra lean. It is much easier to get those last 5 pounds off with a metabolism that has only experienced a caloric deficit for 6- 1. If you have 1. 0 pounds to lose but have already lost 3. By starting leaner, the diet doesn’t have to be as aggressive and it is much easier to lose those final pounds. You will spend more time eating up into your show, rather than crawling to the finish line and putting all your hard earned muscle at risk. By being a bit more conscious about how heavy you let yourself get in the offseason, you will in turn make your dieting phase that much more fun and not something out of the 1. Rocky movie. Not Allowing Enough Time To Diet. As much as I would like to think that the common 1. I find time and time again that T- Rex still lives! First of all, if you are a natural athlete you should know that the common 1. Since anabolic steroids can only be used for set periods of time, it is common for the length of a diet to concur with the length of a steroid cycle. For natural athletes, the longer, less aggressive diet is more ideal because sparing muscle is a big concern. You may think a shorter, 1. With a longer diet you don’t need a large deficit to lose weight quickly (especially towards the end) and this allows for a less catabolic environment and higher calories that provide greater performance in the gym. Another benefit of a longer diet is that it is more flexible. Contest dieting can be unpredictable, you might have your pace mapped out, but there can and almost surely will be curveballs along the way. A few stalled weeks won’t affect a longer prep the way it will affect a shorter prep. Lastly, life is even more unpredictable, things come up. It is nice to have a safety net when the unexpected happens and forces you off your diet. In most cases, depending on many variables, a contest diet should start 2. Trust me, it is not as bad as it sounds. On the contrary, ask anyone who has successfully (and by that I mean gotten very lean) completed a 2. Nightmares of ending up soft and under- muscled after a last minute scamper come to mind. Making The Wrong Adjustments To Weight Training. Keeping performance up in the gym throughout your whole prep will ensure that you step on stage with all your hard earned muscle. However, what performance is and what is optimal for preserving lean body mass while dieting is still very misunderstood by the average bodybuilder. The first mistake I will touch upon is turning weight training time into fat burning time. This is where the athlete actually makes an effort to chew through fat while in the weight room. Let’s get this straight, if there is one time you don’t want to be burning fat, it is while weight training. You should be tapping into fat stores during other times of the day and relying on what you ate while lifting. Adding sets, reps, and lowering rest times in an effort to eat up more calories is not a good idea. Not only is it going to sway you in the wrong direction hormonally, but it will make your body adapt to accommodate this training and these kinds of adaptations are not conducive to preserving muscle. On the contrary, smaller, more efficient (aerobically) muscles are better suited for this kind of training. And trust me, while on a deficit your body won’t fight the idea of having smaller muscles. Lastly, increasing workload simply because you can’t lift as heavy, or lift as heavy as often, is a bogus methodology. The addition of volume that surpasses your offseason efforts is a recipe for disaster. In fact, most athletes would benefit from a shorter, abbreviated version of their offseason proven protocols. It is the loads that create the highest tension (usually lower rep compounds) that we can thank for the vast majority of our development, and abandoning them in favor of “intense” circuit- type training is senseless. You might not be able to hit your top end weights with as many sets, but one top end set where you reiterate the same amount of tension used in the offseason goes a long way in preserving your hard earned muscle. Keeping strength can be hard and it’s an ongoing battle, but it can be done. It is not strange to hear from top natural pros that they have matched, or even broken personal records in the gym during the last home stretch of their diets. Lowering work load for the sake of keeping intensity up is something I recommend in place of increasing volume and lowering weights. In most cases, I like my athletes to incorporate slight deloads just as they would in an offseason, especially if performance is suffering. Doing this while adhering to some form of periodization the whole way is ideal when dieting. So in a nutshell, things should not be too different from your offseason training, just keep in mind that you are under eating so recovery will be slower. Using A Template or Generic Dieting Plan. Very simply here, what works for one person doesn’t always work for another; be it following that guy in your gym’s advice because he has had some success on the bodybuilding stage, or that new popular diet going around online. There is enough variation in individuals’ metabolisms to where the same or similar approach that got one competitor a title just won’t cut it in order to achieve the same for another. We all have different caloric needs, and will respond differently to certain macronutrient combinations that go far beyond what any new trendy percentage might recommend. Expecting very extreme results (not that the methods have to be extreme) from your body will require you to split some hairs to find out what is optimal for you. Case in point: I had a 1. Or another example of a male competitor whose dietary fat percentage had to dropped to below 1. More recently, I saw a middle weight competitor who never saw a day with less than 3. Sometimes the key to getting that last bit of fat off is not simply cutting calories further. Last year I had a competitor whose final adjustment was actually a bump in calories and low and behold 1. Even worse are diets where food groups are removed, such as making fish your only protein source after a certain amount of weeks. Cutting dairy, starches, or only eating from a very small pool of foods is totally missing the point. There is no template out there that can roll with variations to our individual metabolic rates and the issues that may present themselves while dieting. This is especially true when discussing what it takes to achieve elite levels of conditioning. In the same vein there are cookie cutter peaking strategies. For the most part, these have human physiology all backwards and most importantly don’t take into account all the data that has been gathered over months of dieting. If you pay attention during your diet, you will find out when you look your best, what foods help you look your best, and how to correctly implement this into your final weeks’ plan. Generic diets will simply leave you looking generic and not given a second look by the judges. Cutting Water, Dropping Sodium, and Potassium Loading. Let me start by stating the obvious, aside from these tactics being sure ways to look your worst the day of the show, they are very dangerous! I find it horrible that competitors are still doing this to themselves. The truth is that we cannot control fluid balance and trying to do so is as futile as moving an empty soda can with a telekinetic squint of an eye, you just can’t. When you drop sodium, you drop blood pressure and subsequently there is less overall blood volume. Water that should be in your vascular system will instead be held subcutaneously thanks to a little hormone called Aldosterone. Adolsterone rears its ugly head when potassium and sodium levels are not balanced and makes sure sodium is not being excreted, but rather recycled. So you didn’t change blood sodium levels. Instead you lowered blood pressure enough so that water is not in your vascular system but rather hanging around under your skin. Fluid balance is controlled to the minute and your body will find equilibrium so quick that you won’t even get a chance to visibly see any changes. Well, except for the fact that you are now watery, and to add insult to injury you are also flat! Because you cut water there is simply less water to go around everywhere, including your muscles which are 7.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |