Intermittent Fasting and Stubborn Body Fat. I have previously hinted that intermittent fasting sidesteps the issues associated with stubborn body fat. Indeed I rarely find any need for advanced strategies to rid my clients of stubborn body fat. I will soon tell you why, but first let me give you some background information to what I'm talking about here. What is stubborn body fat? Stubborn body fat refers to areas of the body that hold on to fat the longest. Generally speaking, these areas include the lower abs and lower back in men, and the lower body in women. These areas are damn hard to get lean. How come these areas are stubborn in the first place? To understand this, let's look at how fat is mobilized (the very short version). After you eat, insulin and fatty acids are elevated. You are in the fed state and there's zero fat burning going on. Your body is relying completely on glucose oxidation during the hours following the meal. One way of measuring this is via the respiratory quotient (RQ). An RQ of 1. 0 denotes pure carbohydrate metabolism (. To put this into perspective, consider that RQ is 0. As the hours go by and the nutrients from the meal are done being absorbed, RQ drops in conjunction with insulin. There's a shift towards fat burning and mobilization of stored fat. This process is mediated by insulin and blood- borne fatty acids; when levels drop, an energy deficit is . A receptor can be thought of as a . In this case catecholamines trigger fat mobilization by activating hormone sensitive lipase (HSL), which then shuttles the fat out of the cell to be burned off. Now here's the critical difference between regular fat and stubborn fat: regular fat have a lot of beta- 2 receptors in proportion to alpha- 2 receptors. In The Stubborn Fat Solution Lyle Mc. Bruno's Marketplace is a unique on-line store bringing you products from Bruno's, Sierra Nevada and Waterloo. We are committed to bringing you quality food products. GM Diet - Improve your health, The General Motors is to cleanse your system and lose 8-17 lbs in a week. Look for Vegetarian, Indian and traditional Diet. Donald used the analogy of b. That's the easiest way to think of them without getting too deep into the physiology. The ratio between b. Though I can't recall if similar numbers are available for lower ab and lower back fat for men, you can be sure that the a. I rarely use fancy strategies for ridding my clients of stubborn body fat. It's more or less a linear process all the way down to the shredded state. Intermittent fasting and stubborn fat loss. How can intermittent fasting then selectively target stubborn body fat more effectively than other diets? Well, to target stubborn body fat we need to activate b. Intermittent fasting achieves this by the following mechanisms. Fasting increases catecholamine levels. Fasting increases abdominal subcutaneous blood flow, which means that catecholamines will have an easier time reaching those hard- to- get areas. The low insulin level reached during the fast inhibits a. A greater time spent in the low insulin state equals a greater time spent in a state where fat can be mobilized from stubborn areas. Now you're probably thinking . One of the staple foods on the GM Diet is the delicious soup now famously called the GM Diet Wonder Soup. This soup recipe is easy to make and tastes delicious. Sildenafil, sold as the brand name Viagra among others, is a medication used to treat erectile dysfunction and pulmonary arterial hypertension. Its effectiveness for. MFNRocks.com is an Internet Radio station with daily live streaming video. The station plays Hard Rock, Classic Rock, and Punk Rock. MFNRocks streams music 24/7 365. Four CA Regional Agritourism Summits in February & March. The University of California Small Farm Program and UC Cooperative Extension advisors in four California. You might remember a guest post about fruitarianism on No Meat Athlete last year that drew a lot of negative comments, mostly dismissing the diet as a fad. Rothans & Associates specializes in coding and billing reimbursement for dental offices nationwide. Our certified professionals are specifically trained to help you. My research has indicated that the ideal state of fat burning is reached after 1. Coupled with high levels of catecholamines, increased blood flow to stubborn regions, and low insulin for a. Studies have examined free fatty acid (FFA) oxidation from anywhere between the overnight fasted state to three days of fasting. While FFA oxidation increases the longer time you spend in the fasted state, the contribution of fatty acids to whole body fat oxidation changes. In short- term fasting there's a significant increase in subcutaneous FFA oxidation. That's just a fancy way of saying that you're mainly burning body fat and nothing else. For up to 1. 4- 2. Past this time point, fat burning increases further. That goes without saying. But it's not necessarily the type of fat you're after that you'll be burning. Somewhere in between the 1. Subcutaneous fat simply can't keep up with demand, so you're playing a game of diminishing returns if you push the fast too long. Coupled with the escalating rate of de novo gluconeogenesis, and subsequent risk of muscle catabolism, fasting for too long may not be very conducive for a lean individual seeking optimal lean mass retention while targeting stubborn body fat. Men usually need to hit single- digit body fat percentage to have good abs, while women have good abdominal definition at around 1. Above is a picture of natural body fitness champ and intermittent fasting afficionado Kristine Weber. Science vs real life. One obvious question critically inclined readers should ask themselves is whether special strategies to mobilize stubborn fat is even needed in the first place. After all, people have gotten ripped without intermittent fasting or the strategies laid out in The Stubborn Fat Solution by Lyle Mc. Donald. Is it not just a question of dropping low enough in body fat percentage? If we compare a traditional calorie deficit of 3. The Stubborn Fat Solution), would there be any difference in regional fat loss assuming all other factors were kept constant? I don't think we'll ever know, so this boils down to relying on theory and practical experience. My personal experience is that intermittent fasting helps with stubborn fat loss compared to a conservative diet. This little anecdote is obviously riddled with confounders, and maybe even wishful thinking, but if you take a look at some pictures from my younger days (and here), you'll see that I was quite lean during the modelling days. However, I still had some fat covering the lower ab region and never really seemed to lean out well no matter how hard I tried. Sure, I would lose weight when I cut calories, but not from the right areas. I always ended up getting extremely lean legs, arms and shoulders. I also lost a lot of muscle in my desperate attempts to get good abs, but that might just boil down to me dieting like a retard. As you can see in some more recent pics, I don't have those types of problems any more. Adding to this anecdotal evidence of mine, I have heard similar feedback from clients and blog readers. Intermittent fasting seems very conducive for targeting stubborn body fat. Got a similar experience to report? Let me know. Content update, June 2. When is stubborn body fat a problem? There were a few things that I forgot to cover when I first finished this article. First of all, at what level does stubborn body fat become an issue? Generally speaking, people don't have a good sense of what is . I've had tons of clients approach me with their . If I had to put a number on it, I'd say 1. Below are a few examples of the level of leanness required to even start thinking about stubborn body fat. Both of these clients were approximately 1. Note that both of them were quite lean and had good abdominal definition from the navel up. The stubborn fat is located at around the navel and below. With females the whole lower body is . Note the lean midsection and lower back. At the same time the lower body appears quite smooth. If she would have dropped a few more percentage points of body fat, she would have had very visible abs - but her lower body would likely not have gotten much leaner. Even female body fitness competitors rarely come in to stage with . Keep in mind that your diet needs to be in order first and foremost. You can't throw this into the mix and expect results if your diet is sub par. Intermittent fasting. For the reasons I mentioned earlier. Increase your activity level in the fasted state. Add cardio or whatever else to get your energy expenditure up. A personal favorite of mine is lower intensity and longer duration activities like walking in the 1. Not only is this the . There are other reasons I favor low intensity over high intensity activities (such as HIIT). They interfere minimally with your performance in the gym and can be done on a daily basis, which is not the case with HIIT. Supplementation. While I have gotten lean without thermogenics and alpha- 2 receptor antagonists, such as yohimbine, they can speed up the process. For starters: Caffeine is a dirt cheap thermogenic that will ramp up catecholamine levels. During the fast add caffeine pills and dose depending on tolerance. If you're not a regular coffee- drinker, you can get pretty wired off 2. If you're a habitual coffee- drinker (like me), it might take up to 6. L- Tyrosine may work synergistically with caffeine so you may consider experimenting with that as well. Personally though, I have never gotten much out of it - though many people swear by it. For more ambitious supplementation, add the alpha- 2 antagonist yohimbine or a supplement containing yohimbine in addition to caffeine pills. Take the equivalent of 0. This works out to 1. Other commercial thermogenics, such as Meltdown, contain 3 mg yohimbine per capsule; so you'd have to take up to 5 capsules to reach similar levels. But proceed with caution: the product says, . It would be best to start low to assess tolerance. Meltdown contains quite a few other ingredients that might make the effects stronger and more unpredictable versus straight yohimbine hcl (i. Meltdown might be more potent than 1. Y- HCL in terms of stimulatory effect and perhaps side effects). Important: Keep in mind that insulin negates the effects of yohimbine on alpha 2- receptor inhibition. Always take it in the fasted state and never between meals. Considering the half- life of yohimbine is very short (3. For example, three dosages taken every second hour until your first meal. In that case I would probably not recommend starting with 0. An 8. 0 kg male could use the following schedule. AM: 1. 2 mg yohimbine. AM: 1. 2 mg yohimbine. AM- 1. 0 AM: 4. 5 to 6. AM: 1. 2 mg yohimbine. PM: Meal one. Another option: Alpha. Burn. Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A better alternative can be found in Alpha Burn, and other supplements containing rauwolscine, which is a stereoisomer of yohimbine. Reg from Predator Nutrition recently sent me a box of these and I can vouch for it's psychoactive effects not being as rough as pure yohimbine. Arvine Pipe and Supply Co.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |