Lose Weight By Controlling The Fat Storage Hormone

Trouble Spot Nutrition

Created by Janet Hradil, Trouble Spot Nutrition is a 3 Phase Hormonal Solution That Melts Away Trouble Spot Fat In Less Than 15 Minutes A Day. Leptin, cortisol, and testosterone all have an influence on our weight issues, but not many of us know it. Janet Hradil has created Trouble Spot Nutrition with the intent of teaching people how their hormones affect their weight loss efforts, and how nutrition can easily correct hormone issues and help fight fat faster than ever before. In each of your fat cells, there is an enzyme, 11 beta-hydroxysteroid dehydrogenase-1 (Hsd), that takes inactive cortisone (a hormone) and turns it into cortisol, a fat storing compound. If you have high amounts of Hsd, you will have high amounts of fat storage. While Hsd is genetically determined, you can use nutrition to reduce levels and stop the unwanted fat storage, even on your trouble spots. Read more here...

Trouble Spot Nutrition Summary


4.7 stars out of 15 votes

Contents: Ebook
Author: Janet Hradil
Official Website: www.troublespotnutrition.com
Price: $15.00

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Trouble Spot Nutrition Review

Highly Recommended

All of the information that the author discovered has been compiled into a downloadable book so that purchasers of Trouble Spot Nutrition can begin putting the methods it teaches to use as soon as possible.

As a whole, this manual contains everything you need to know about this subject. I would recommend it as a guide for beginners as well as experts and everyone in between.

Read full review...

Leptin the short course

Leptin is a protein released primarily from fat cells although other tissues such as muscle also contribute slightly. Leptin levels primarily correlate with bodyfat percentage, the more fat you have the more leptin you tend to have (note different depots of fat, visceral versus subcutaneous, show different relationships with leptin). At any given bodyfat percentage, women typically produce 2-3 times as much leptin as men. In addition to being related to the amount of bodyfat you have, leptin levels are also related to how much you're eating. For example, in response to dieting, leptin levels may drop by 50 within a week (or less) although you obviously haven't lost 50 of your bodyfat. After that initial rapid drop, there is a slower decrease in leptin related to the loss of bodyfat that is occurring. In response to overfeeding, leptin tends to rebound equally quickly (much faster than you're gaining bodyfat). In contrast to what you might think, it looks like leptin production by fat...

A final note on leptin

Hopefully the above sections have made you realize that there is far more to the adaptations to either dieting or overfeeding than just leptin. Rather, there is an integrated response involving leptin, insulin, ghrelin, fatty acids, liver, fat cell and skeletal muscle adaptations, and probably factors that haven't been discovered yet. This probably explains why injecting leptin into dieting humans reverses only some but not all of the adaptations to dieting. For example, just injecting leptin would be expected to fix a defect in TSH (and thyroid output) and it does do this. But injectable leptin won't fix the problems with conversion that occur at the liver. Similarly, while injecting leptin would normalize LH and FSH output, it won't correct the problem with increased binding of testosterone to SHBG caused by lowered insulin. Hopefully you get the picture. Now we know the problem. What's the solution

How to Take Advantage of the Second and Third Cortisol Waves During Workouts

To fully manipulate steroids actions, you should try to take advantage of the second and third cortisol waves during exercise. You can do this in a couple of ways Take short rest intervals between sets. Long rests between sets may give the body enough time to reestablish a high cortisol level towards the next set. On the other hand, short rest periods between sets may continue to lower cortisol levels because of an already elevated cortisol. A high cortisol level marks an upcoming cortisol decline. A low cortisol level marks an upcoming cortisol increase. Therefore, when incorporating short rests between sets with a relatively high cortisol level, take advantage of the upcoming cortisol decline towards the next exercise set. As absurd as it may sound, it is the high levels of cortisol that help establish maximum upcoming anabolic potential. In fact, intense endurance training has a profoundly relaxing effect on the body because of the nature of the cortisol wave. For that matter, any...

U 3 Decreases Testosterone and Increases Cortisol

A study of 8 healthy male volunteers observed that after drinking alcohol, the effects of a significant decrease in testosterone and an increase in cortisol (a muscle destroying hormone) lasted up to 24 hours 6 If you are serious about building muscle and burning fat, you want all the free testosterone levels you can get and you want to reduce cortisol in any way you can. That means go lite on the drinking because it does affect your hormones.

Training During Cortisolestrogen Suppression Phases

The problem some beasts experienced during Cortisol Estrogen Suppression Phases was joint pain. This was due to inhibition of the body's natural inflammatory response system that normally would aid in joint function. So it seems obvious that heavy training could have been counter productive during these phases, for some. By cycling Max Androgen Phases, Absolute Anabolic Phases, and Cortisol Estrogen Suppression Phases, Frank was able to either super charge each muscle growth action (while either suppressing or defeating negative feed-back loops) or react with the body to utilize the feed-back loop to his advantage. Training during Cortisol Estrogen Suppression Phases was best utilized as an adaptive period by unloading the training stimuli about 10-15 , depending on how joints responded. This was a matter of simply reducing work-set weight loads and or intensity about 10-15 . Additionally it was realized that an over-all improvement in musculature quality was the result from the...

Example 1 Stage 3 Phase 3 B Cortisolestrogen suppression

Example 1 (Stage 3) Phase 3 My experience with this example has been that it suppressed cortisol and estrogen activity almost completely. When coming off AAS HPTA function was decreased so it is obvious cortisol and estrogens could have become the dominant hormones. Most athletes lost most of their gains and due to that fact, but it just was not necessary. By almost totally suppressing the two hormones responsible for losses (while the HPTA catches up) we can see why we experienced a shift from catabolism to anabolism. This is because even a small amount of endogenous testosterone was enough to become the dominant hormone when estrogen and cortisol activity was suppressed. A prime example of this is what happened when surveyed females reported taking just 250 MG daily of Cytadren with no other chemical protocol. They showed signs of masculization and lean muscle mass gains after only a few weeks. It was best to alternate Cytadren 2 days with Arimidex Nolvadex for 2 days. This kept the...

Cortisol Estrogen Suppression Phases Example 1 Chart

The good new was that Cytadren can mangle cortisol receptor-sites long after discontinuance. Additionally, Teslac use has been reported to lead to permanent estrogen suppression (oh darn ). I doubt it needs to be said again, but Cytadren dosages were divided through out the day. (250-500mg each) As stated prior, Cytadren does not inhibit 3b-hydroxysteroid dehydrogenase enzymes. This means that the prohormones 4-diols and 19 nor -diols and prosteroid 3-hydroxy androstanes converted to active androgens, but in truth they where already quite active as is. Sports use was intended to suppress the formation of cortisol and estrogen, thus decreasing the catabolic side of the anabolic catabolic ratio and estrogenic activity. When layered into a Max Androgen Phase beginning day 1 5 there was still enough androgenic activity from AAS to counter-act the suppression of endogenous androgen production for about 21-28 days total, or about 7-14 days after the termination of a 30 day Max Androgen...

Leptin and the brain

As you may have guessed, or known from my last book, leptin is one of the primary signals (along with many others including ghrelin, insulin, peptide YY and other as of yet undiscovered compounds) that signals the brain about how much energy you have stored and how much you're eating. Sympathetic nervous system activity goes down which, along with the drop in thyroid, has a huge impact on metabolic rate. Cortisol levels go up as does hunger and appetite. You get the idea. What you end up seeing is an all purposes systems crash when you try to take bodyfat to low levels. I should note that these processes are occurring to one degree or another during all diets, they simply become more pronounced at the extreme low levels of bodyfat. Ideally, the opposite effects should occur when you raise calories. However, for reasons I detailed in my last book, the system is asymmetrical falling leptin (and changes in all of the other hormones) has a much larger impact on the body's metabolism than...

Leptin to the Rescue

When the OB gene works correctly in laboratory rats, it makes a hormone called leptin. Leptin travels through the blood and signals the brain when the body has stored enough fat. However, if the OB gene is not working properly, rats become lazy. They move around less and gorge themselves with food. When rats with the genetically skewed OB gene is injected with leptin, they become very active and radically reduce the consumption of food. Genetically fat rats become trim and even rats with a normal and functioning OB gene lose weight when injected with leptin. Next, scientists applied this knowledge to obese humans. Unfortunately, obese humans do not seem to have a defective OB gene, though they do produce leptin. Interestingly, scientists found obese individuals produce more leptin than lean individuals, the exact opposite as what was expected. Therefore, scientists are postulating obese humans over produce leptin because it may not be binding with its receptor cite in the brain....

Hormones and the ketogenic diet

When carbohydrates are removed from the diet, insulin levels decrease and glucagon levels increase. This causes an increase in FFA release from fat cells, and increased FFA burning in the liver. The accelerated FFA burning in the liver is what ultimately leads to the production of ketone bodies and the metabolic state of ketosis. In addition to insulin and glucagon, a number of

Everything You Need To Know On Weight Loss

Some weight loss books blame your laziness. The authors of these books sound something like this. Exercise, burns calories, so performing enough exercise will keep a person lean or promote fat loss in everyone. Sorry. While exercise can help, it is not the full story, the end all. What you eat, the amount of total calories you eat, and the types of foods you eat also has an effect on fat storage. Some people can get very lean with exercise, but others should rely more on diet. Furthermore, there are more gyms, health clubs, resorts, personal trainers, exercise machines, and gadgets than ever. So what's the scoop How is it, we are fatter than ever Sure, there are lots of awesome and incredible bodies around, but as a whole, the population is pretty sloppy. I know we are failing the fat test when I consistently see fat kids at malls, schools, and church. Sure there were some chunky kids around when I was young. Every school had its fat little kid who was the brunt of jokes and picked...

Lets take a look at the actual break down of a 20 differential using a 200 LB bodybuilder who trained properly ate

I once personally (once Ya right ) pushed the envelope to see how much of this scientific data (most of which was available 15 years ago) could be validated in the real world. I suppressed my cortisol (chemically), increased anabolism (also chemically) and increased metabolism (of course chemically) for 30 days. I ingested protein (complete) levels based upon basal plus 20 , and ate 2.5g of carbs (mostly maltodextrin and veggies) per LB of bodyweight while allowing fats to fall where they may. 30 days later I was 33 LBS heavier with a slightly lower body fat level. Ya pretty cheesy, huh

What Is Unique about This Book

The many kinds of hormones that affect fat storage and utilization. This book is one of the first to offer questionnaires to help you realize when your own hormones are working against you. It also discusses how the hormonal changes that occur with menopause and andropause can cause you to become overfat and tells you how exercise and nutrition can help rebalance these hormones.

Why Is The Glycemic Index Important

The Gl's importance relates to blood sugar's effects on the hormone insulin, the primary hormonal mediator of fat storage. Among its hundreds of different functions, the body uses the hormone insulin to control the amount of sugar (glucose) in the blood, help pull amino acids into the cells, turn on protein synthesis in lean tissues and regulate body fat storage. know that insulin metabolism out of control will make a person rather fat, since insulin is a primary hormonal mediator of fat storage.

Relationships between carbohydrates and fat

Under certain circumstances, excess dietary carbohydrate can go through DNL, and be stored in fat cells although the contribution to fat gain is thought to be minimal (14). Those circumstances occur when muscle and liver glycogen levels are filled and there is an excess of carbohydrate being consumed.

Testosterone What Does It Do

Most steroid molecules are specific to their respective cell receptors. This means only testosterone androgen AAS molecules can fit into (and transmit their respective message) testosterone androgen receptor-sites. This is due to shape and size much like a key and a lock Some keys can fit into other locks, but only the right key can fit in and activate the mechanism. Steroid molecules travel through the blood stream and lymphatic system. This means that everywhere blood goes, the molecules are sure to follow. Using muscle cells as an example, testosterone molecules circulate until they come into contact with testosterone androgen receptor-sites on the muscle cell. Then they lock together and they form a complex called (what else ) a steroid receptor complex. Now the complex travels to the cell nucleus where it can bond to specific sequences on the nucleic acid sections of desoxyribonucleic acid (DNA). Here is where a transcription happens and a template of the DNA is created,...

We employed three types of estrogen control drugs with Frank

Contrary to what is often claimed, antagonists are not great at controlling water retention, in my opinion. Since they simply block receptor-sites they do not decrease the levels of circulatory estrogen. This means potential increased levels of aldosterone. They do have some positive effects upon water retention, but they were best utilized as a drug for prevention of gynecomastia (Gyno bitch tits) and female pattern fat deposits. Nolvadex and Cyclofenil are examples of antagonist. Cytadren is a 2-step estrogen inhibitor. First Cytadren inhibits the P-450 enzyme complex, and second it inhibits the aromatase enzyme. There are other biosynthesis inhibitors such as Trilostane and Metyrapone. Normally all 3 drugs are utilized in medicine as cortisol biosynthesis inhibitors.

Weight versus fat they are not the same thing

Let's say that we could magically determine the weight of only your fat cells. Of course, we know your total weight by throwing you on a scale. By dividing the total amount of fat into the total bodyweight, you can determine a bodyfat percentage which represents the percentage of your total weight is fat.

Understanding Your Metabolism

Fact 1 Fat Storage Is a Natural Survival Mechanism Since the fat cells of an overfat individual are more receptive to insulin than the muscle cells, this is where much of the remaining glucose eventually gets deposited. A vicious cycle is created, causing even more fat gain that is, the more overfat a person becomes, the more excess carbohydrates will be converted into fat storage.

Post Workout Nutrition

Interestingly, studies have found a better insulin response when carbs and protein are mixed together post-workout over carbs alone. The combination also enhances glycogen resynthesis, protein synthesis, reduces muscle damage and reduces post-workout levels of the catabolic (muscle wasting) hormone, cortisol.

The Philosophy Behind The Program

My routines include the most effective moves for burning fat and sculpting your body. Some of these moves are seriously challenging. None of them is a walk in the park. You will feel your heart pounding, your muscles stinging, and your fat cells burning. To sculpt the best body of your life in 14 days, you must push yourself to your limits and beyond. In the process of completing this program, you will constantly be redefining what your limits are. You have learned or will learn how to push those limits and, at the same time, incorporate my sound training philosophy. These are extreme workouts for ultimate results.

Bottomline Bodybuilding

You agree that popping a couple of D-bol is not going to make your liver explode and give you an instant brain tumor, but claiming that anabolic steroids are actually health enhancing seems incredulous. Well, let's take a moment to evaluate the elements of a healthy body. Doesn't being stronger provide a certain protection from the ravages of daily stress (both physical and mental) If one's mental state has a direct correlation on the overall physical state then it would seem apparent that looking good and feeling good about one's self can elevate the entire spectrum of the mind, body, and spirit connection. If this is a bit too metaphysical for you, how about the ability to recover more quickly from illness, higher growth hormone levels, improved T3 count, (note I was referring to the killer T cells, not the thyroid hormone) increased blood volume and lower cortisol levels They all contribute significantly to your overall health.

A calorie is a calorie

However, the calories in calories out mantra fails to take into account modern research that finds fats, carbs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite, thermic effects (heat production), effects on uncoupling proteins (UCPs),

Changes in hormones and fuel availability

At the same time that insulin and glucose are decreasing from carbohydrate restriction, other hormones such as glucagon and growth hormone are increasing, as are the levels of adrenaline and noradrenaline (7,10-12). Cortisol may actually decrease (13). This increases the rate of fat breakdown and blood levels of FFA and ketones increase (6,8,10,14,15).

Dietary Fat The Body Fat Connection

The body fat storing mechanisms in the body rely on total calories to make new body fat and the inter-dynamic relationship between dietary fat and insulin produced from carbohydrates. While insulin has the potential to store carbs as glycogen or to shoot them off towards fat cells influencing the accumulation of body fat, and to release lipoprotein lipase which essentially blocks fat cells from breaking down, it's strongest influence in the accumulation of added body fat lies in its ability to stimulate the uptake of dietary fat by fat cells. In a nutshell, a high dietary fat intake in the presence of insulin virtually guarantees dietary fat will not only make it to fat cells, but quickly be packed away to make bigger fat cells. Just as insulin is the trigger that sets in motion the removal of glucose from the blood and into glycogen or fat, it's the main trigger that allows fat cells to open up and allow additional dietary fat to be packed away. The deadly combo simple sugars or a...

Reported Characteristics

Oral Dianabol was reported to be a highly effective mass AAS which provided impressive weight and strength gains. Most users experienced a 2-4 LB bodyweight increase per week with heavy water retention. With higher dosages gynecomastia (bitch tits) was a common negative side effect. Obviously much of this was avoided by those who reported co-addministration of Proviron and or Novladex. When stacked with a nandrolone, some gyno problems seemed to lessen. This was probably due to Nandrolones aromatization to a weaker estrogen called Norestrogen and the resulting mild anti-estrogenic effect that results in moderate dosage administration. Methandrostenlone becomes active in 1-3 hours with a half-life of about 3.5-4.5 hours. For this reason, dosages were spread through out the day to maintain blood serum concentrations at an elevated state. Massive dosages just were not necessary since a single 10-mg dose has increase androgen anabolic activity 5 times over normal with a correlating...

This Is Why You Cant Lose Weight

Now maybe you're past even that stage, and you simply cannot drop pounds. If you are, insulin has really closed the trap. The pancreas, faced with your abuse of simple and refined carbohydrates, has become so efficient at secreting insulin that just a touch of blood sugar will release a flood. In response to high insulin levels, your body has become intent on storing fat by the process I've explained. Group A responders (see pages 34-35) will recognize the role that excess insulin plays in preventing weight loss by giving you an ongoing sensation of hunger that can be satisfied only by constant overeating.

Your body hates you

First it means that your body needs a nice space-efficient way to store scads of energy. That's to get you through the times when there isn't food available (as it frequently wasn't prior to the advent of 7-11). That energy store exists, it's called bodyfat, and your body thinks it's great. Fat is space efficient, easy to store, doesn't take much energy to sustain, and can hold an unlimited number of calories. If your fat cells get full, your body can even make new ones to store more incoming calories. The new fat cells are a lot harder to get rid of then they were to gain, by the way, which is a very good reason not to get too fat in the first place. Bodyfat is truly an ideal way to store energy. If you look at pro bodybuilders in their early stages, they are still typically leaner and bigger than the normal individual. From a physiological standpoint, they probably have higher than average testosterone levels and don't overproduce cortisol. Thyroid levels are probably optimal or...

Is There a Role for High GI carbs for Bodybuilders and other Athletes

This is the key time to take advantage of the one thing high GI carbs do well raise blood sugar and insulin quickly. Post workout, the catabolic (muscle wasting) hormone cortisol rises. Drinking a post workout drink consisting of high GI carbs and fast acting proteins is perhaps the best way to prevent the post workout effects of cortisol due to the sharp rise in insulin which is known to counter act the effects of cortisol (Kraemer, W.J., et al, 1998). High GI foods can help refill liver and muscle glycogen stores immediately following exercise and may reduce the catabolic effects of cortisol post workout.

And then there are drugs

Still not convinced A single example should help to make my point. In natural (read non drug using) individuals who have dieted down to extremely low bodyfat levels, say 5 , you see a common hormonal pattern. Testosterone levels are typically bottomed out (some studies even find castrate levels, which is why a lot of natural contest bodybuilders can't get their dick hard, not that they have a sex drive in the first place), thyroid levels are bottomed out, IGF-1 levels are bottomed out, sympathetic nervous system output is way down meaning decreased caloric and fat burning, appetite is through the roof, cortisol is through the roof, on and on it goes. This makes good evolutionary sense at 5 bodyfat, you are starving to death. Your body is turning off every system (metabolic, reproductive, immune, etc.) that it can to keep you alive until you get some food. Contrast that to a dieting professional bodybuilder. With the choice of the right drugs, he can eliminate pretty much all of the...

You are what you eat so eat well Five to six small meals consisting of highprotein moderate carbs and low fat

Other than cardio, nutrition is the only other way you can directly manipulate calorie intake and expenditure. Your eating habits will make or break your fat-burning results. You can do all the cardio in the world, but if you have poor eating habits, you will not get good results. You need to be eating every three hours or so to keep your metabolism operating efficiently. Constantly grazing on food will keep your body burning the fuel it is consuming. If you eat two or three large meals a day, you slow down your metabolism. Also, by only eating once in a while, your body will start storing fat as a defense mechanism. Your body needs food (fuel) to survive. If your body is unsure of when its next meal will be, it will

What is it supposed to do

The researchers examined various downstream metabolites of AA, such as prostaglandin E2 (PGE2), prostaglandin F2a (PGF2a), interleukin-6 (IL-6), as well as hormonal effects on free testosterone, total testosterone and cortisol. They also took muscle biopsies to look at any changes in myosin heavy chain isoform. The study did not find statistically significant differences between the group getting the AA and the placebo group. There was a trend in the changes of some of the outcomes examined, but none of them reached statistical significance which equates to no differences between groups. The researchers concluded

Maximizing Fat Loss With Diet

After having established projections for calories, carbohydrates, protein and fat, the next step is to alter your nutrition plan as much as possible to allow for maximal fat loss without depriving the body of fuel. While it's quite common to mistakenly cut calories to a really low level to accentuate fat loss, the technique almost always backfires leaving you face to face with an ugly plateau or roadblock. Fat loss seems impossible. Reducing calories too quickly or too dramatically will cause a decrease in muscle mass which slows the basal metabolism. Furthermore, the fat cells have two distinct roles 1) With a caloric excess, the job of fat cells is to store extra fuel as body fat. 2) With severe or sudden drops in caloric intake, the job of fat cells is to hoard and hold onto fatty acids As you can see, radically decreasing calories not only can burn off valuable metabolic boosting muscle mass, but it can set in motion a defense state where stubborn fat cells fight and resist giving...

Noted Characteristics

Stanozolol is a high anabolic moderate androgenic that causes a significant elevation in protein synthesis and an improved nitrogen retention. Since it does not aromatize to estrogen, water retention, gyno, and female pattern fat deposits do not occur. A high protein diet of 1.5-2-g of protein per LB of bodyweight daily was necessary to obtain the best results. This was not noted as a steroid for rapid weight gains but was commonly affirmed as ideal for a continuous slow gain in very high quality lean muscle mass that was well retained after discontinuance. Many who compete utilized Winstrol off-season with testosterone in a Max Androgen Phase for its anabolic value.

The basics Energy and building blocks

The third category, and the one I'll spend the most time on in this chapter, is as an energy (fuel) source. Even as you sit reading this and growing bored, your body is using energy at some rate. So your brain, your heart and other organs, skeletal muscle, liver and even your fat cells are using energy, although the rates at which each uses energy varies from high (brain, liver) to extremely low (fat cells)

How To Elevate Free Testosterone Levels Naturally

Brief AAS protocols were intended to get in, hit hard, and get out before the body's reaction of elevating cortisol estrogen levels could catch up to elevated testosterone AAS levels. This also meant that levels of cortisol failed to reach a dominant level post-cycle and greater lean mass was retained. A second benefit of brief protocols was the body's inability to catch up to quickly elevated plasma testosterone levels with an up-regulated SHBG synthesis (or the other sex hormone binding protein called albumin). SHBG also sometimes took a few weeks to down-regulate post-cycle, which means free testosterone levels were lower.

Chronic Activation of cGMP

Chronic activation of cGMP, caused by eating too many meals or by ingesting frequent carbs during the day, chronically inhibits cAMP and counteracts its biological benefits. Under cGMP regulatory actions, enzymes that catalyze glycogen and fat-storage breakdown are inactivated through diphosphorylation reactions. Thus, cGMP inhibits fat burning while generally enhancing fat deposits.

The Role Of Exercise On Fat Loss

2) The body adapts and down shifts its exercising metabolism. That means, with continuos aerobic work, the body downgrades its release of enzymes and hormones that support the liberation of fatty acids from fat cells. The real way to change the body, to lose fat and to keep it off and the sole way to radically increase your metabolism is to make weight training the primary mode of exercise - coupled with a nutrition plan that inhibits fat storage. Adding muscle mass bumps up the metabolic rate, something aerobic exercise can not do. Your lean body mass (the total amount of muscle you carry) is directly correlated with how many calories you use up each day and how lean you can ultimately become.

Would recommend a good strong cup of coffee 20 minutes or so before training as a practical natural way to make ftf f i

If you are training with a high level of intensity, more than one hour is counterproductive as it increases the probability of overtraining due to a catabolic hormone called cortisol. Overtraining, next to injury, is your worst enemy. Avoid it like the plague. In addition, the faster you can complete your workout, given the same amount of sets performed, the BETTER CONDITIONING obtained.

What about starvation

So let's say you stop eating anything and look at what happens (a much more detailed examination of this and many other topics can be found in my first book The Ketogenic Diet). Over the first few hours of starvation, blood glucose and insulin levels both drop. This signals the body to break down glycogen (stored carbohydrate) in the liver to release it into the bloodstream. As well, the body starts mobilizing fat from fat cells to use for fuel. After 12-18 hours or so (faster if you exercise), liver glycogen is emptied. At this point blood glucose will drop to low-normal levels and stay there. Blood fatty acids have increased significantly.

Stress Can Make You

Stress has become a condition in which we accept a short-term level of heightened performance at the expense of long-term health. Whether physical or emotional, stress has many negative effects on the body. One of them is the accumulation of a hormone called cortisol. When faced with a stressful situation, the body produces an adrenaline rush that releases fat and glucose as an energy source to help deal with the stressor. Once the crisis subsides, cortisol becomes active and stimulates the appetite so that we can replenish our fat stores. Since most of us don't reach for an apple or a chicken breast when we feel hungry, the release of cortisol usually leads to grabbing a quick carbohydrate snack such as a slice of pizza, a donut, a candy bar, or some type of high-carbohydrate fast food. Unfortunately, living with a high level of daily stress causes the body to produce a consistently high level of cortisol, leading to a vicious cycle of stress, frequent overeating, and fat gain.

Three Overlooked Ways to Lose Fat With Added Muscle

Adding muscle to your frame changes the metabolism of sugar which impacts body fat levels. Recall, there are receptors for insulin on both muscle and fat cells and these receptors act in a see-saw fashion. If the receptors on muscle tissue are more sensitive, they tend to dominate over those located on fat cells. Adding muscle makes muscle cells more insulin sensitive which translates into a decrease in insulin output by the pancreas. When insulin levels are on the lower side, as opposed to chronically elevated, the body is more apt to burn fat as fuel and to store glucose from carbohydrate foods as muscle glycogen. When glucose is being deposited as muscle glycogen, it is less likely to effect fat storage.

Why is it so hard Part 2 Partitioning

At a very fundamental level, the problem natural bodybuilders and athletes have is one of partitioning. At its simplest, partitioning refers to where the calories go (into muscle or fat cells) when you eat more of them or come from (from muscle or fat cells) when you eat less of them. In an ideal universe, every calorie you ate would go to muscle tissue, with none going into fat cells you'd gain 100 muscle and no fat. In that same ideal universe, every calorie used during dieting would come from fat stores you'd lose 100 fat and no muscle. Unfortunately, we don't live in an ideal universe. As I mentioned early in this book, some hapless individuals will lose as much as one pound of muscle for every 2-3 pounds of fat that they lose when they diet. Typically, those same individuals will put on about the same amount of fat and muscle when they gain weight. Thus is the balance of the universe maintained. More genetically advantaged individuals tend to put more calories into muscle...

Section 4 Fat and the SKD

Regardless of type, all TG is digested the same way ultimately being broken down into glycerol and FFA. Depending on a variety of factors, the FFA can be burned for energy by the muscles or heart, resynthesized back to TG in fat cells, or converted to ketones in the liver. The glycerol portion of TG can be converted to glucose as discussed in chapter 5.

What does the research say

One effect of PS may be its ability to reduce levels of the catabolic (muscle wasting) hormone cortisol after exercise. Two early studies done in Italy appeared to show that chronic intakes of PS reduced the release of cortisol after intense exercise. When the body senses stress, whether physical and or emotional, it releases cortisol as part of the fight or flight cascade that prepares us for short term survival. Prolonged stress from malnutrition, surgery, overtraining and sleep deprivation, as well as psychological stress, causes a systemic effect that includes increased cortisol secretion resulting in a decline in certain aspects of the immune system and other problems. As the reader can see, over long periods of time, high cortisol levels are detrimental to our overall health and muscle mass. A supplement that could reduce cortisol has obvious applications for athletes. Several recent studies have shed some light on the subject. In one of them, 750 mg day soy PS was found to...

Beta2microglobulin What is it supposed to do

Whey protein is an extremely high-quality source of essential amino acids that are easily digested and absorbed. But beyond its value as a source of dietary protein, it possesses a variety of potential health benefits. A growing number of studies has found whey may potentially reduce cancer rates, combat HIV, improve immunity, reduce stress and lower cortisol, increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, and improve performance, to name a few of its potential medical and sports related applications.

Summary of the guidelines for the TKD

If post-workout carbohydrates are consumed, an additional 25-50 grams of glucose or glucose polymers are recommended. Fructose and sucrose should be avoided as they can refill liver glycogen and interrupt ketosis. Additionally protein can be added to the post-workout meal to help with recovery. Dietary fat should be avoided since it will slow digestion and could lead to fat storage when insulin levels are high.

Supplements That Increase Muscle Gain

The recommended dosage of this supplement is 2 capsules (15 mg), three times per day, with meals. I usually take it only twice per day in larger doses. I've found that taking 20mg with my pre-workout meal, and then taking 40mg with my post-workout stack, greatly increases my muscle pump and helps to prevent any fat storage from my post-workout meal.

What does the research have to say

The researchers found that EGCG, (considered to be the most powerful catachin in green tea), significantly reduced testosterone levels, estradiol, leptin, insulin, insulin like growth factor 1 (IGF-1), LH, glucose, cholesterol, and triglycerides They also found that the EGCG, but not other catachins, reduced the growth of the prostate, uterus, and ovary in the rats.

Low Carb Dilemma 1 Take That out of Your Mouth

In fact, the Atkins diet focuses on something called net carbs that Atkins claims are the carbohydrates that actually impact blood sugar. A rough formula for figuring out net carbs is to subtract the number of fiber grams from the total number of carb grams. (The reasoning being that fiber doesn't impact blood sugar, spike insulin, or contribute to fat storage.) By that calculation, this sandwich has about 33 net carbs. Phase one of the Atkins diet limits you to 20 net carbs per day. Eat this one super-good-for-you food, and you'll have to fast for the next day and a half to keep your Atkins diet in effect. The confusion about carbs comes from the fact that in today's society, we're surrounded by high-carbohydrate foods that have had all their positive attributes stripped from them. Commercial bread baking has followed the same path as Michael Jackson the whiter it gets, the less wholesome it becomes. The refined flours and sugars and sugar substitutes that you find in everything from...

Signs of Overtraining

Under a good training program, a bodybuilder will balance training intensity with rest. When a bodybuilder balances his training with rest, the anabolic (muscle building) environment is created. When training intensity is too high or too advanced, or when workouts are too frequent, or too long in duration, the stress of training becomes too abundant for the body to handle. This promotes a catabolic (muscle wasting) state where the body taps muscle mass and breaks it apart to use it as energy. Overtraining promotes the release of two catabolic hormones glucagon and Cortisol. Cortisol works to destroy and over ride the four anabolic (muscle friendly) hormones testosterone, insulin, thyroid, and growth hormone. This results in a loss of muscle When training intensity is correct for the bodybuilder and adequate rest is supplied, then these anabolic hormones function at optimal levels, over-riding the catabolic hormones, allowing the body to repair itself and build muscle.

Creating A Deficit Adding Exercise

It's possible, those who simultaneously start a diet and exercise program may experience plateaus where additional fat loss becomes more and more difficult. The question that immediately comes to mind, What should I do, eat less or exercise more In effect, the individual struggles to establish what of the two - exercise or diet - is the greater of the two in stimulating drops in body fat. Confused and likely motivated, he changes both, cutting calories while adding more activity. While this could overcome a plateau, it will also lead to fatigue as additional exercise coupled with less fuel leads to a tired body and a tired body tends to hoard fat by decreasing it's output in thyroid hormones or by increasing its output in Cortisol, a hormone which chews up

When Fat around the Middle Is a Health Risk

Having excess fat around your waistline can be hazardous to your health. Why Abdominal fat cells are quite adept at accommodating fat if you eat more calories than you burn off. As more fat is stored in your belly, your waist widens inch by inch. Most of this fat is packed away in the deep fat layers of your abdomen. Unlike a lot of fat tissue, deep abdominal fat is metabolically active, meaning that it easily disperses fatty acids into the bloodstream. These fatty acids head directly to the liver and into your circulation. With a glut of fat. 2. Curtail alcohol. Excessive alcohol consumption (more than 1 or 2 drinks a day) has been shown to elevate levels of the hormone Cortisol, a stress hormone that is linked with the storage of abdominal fat.

Anabolic and catabolic processes

The terms anabolic and catabolic tend to be misused and overgeneralized in popular media leading to misunderstandings. In a biological sense, 'anabolic' means the building of larger substances from smaller substances. Glucose is synthesized into glycogen, amino acids are built into larger proteins, and FFA are combined with glycerol and stored as triglycerides (TG). Anabolic processes occur as a result of overfeeding which raises anabolic hormones, such as insulin and testosterone, and lowers catabolic hormones such as cortisol and glucagon.

Dieting For Fat Loss

For instance, your post-workout meal will be much larger and contain more carbs and overall calories than any other meal. This is because your body needs more of these nutrients after a workout than it would normally. Another example is your last meal of the day. It will usually only consist of fat and protein. No carbs. This is because we want to minimize fat storage overnight. Your metabolism is very slow in the evening, so your body is more likely to simply store carbs as fat. The opposite is also true. Your metabolism is fastest in the early morning. Therefore, you should try to consume the majority of your carbs before the evening.

A recap of the lowcarb week

Recall from previous chapters that the ketogenic part of the CKD lowers insulin and thyroid levels, while raising glucagon. The data on GH is less clear, with some studies showing an increase, others a decrease. The effects of the ketogenic diet on testosterone and cortisol are less established. Thus, the overall effect of the ketogenic phase is a catabolic one, although ketosis appears to be selectively catabolic (i.e. the protein sparing effect of ketosis).

What are they supposed to do

In particular, the omega-3 fatty acids are anti-lipogenic (they block fat storage), anti-catabolic, anti-inflammatory, and they increase beta-oxidation (fat burning ), improve insulin sensitivity, increase thermogenesis, and have a whole lot more positive effects on fat loss that we don't have the space, time, or need, to cover in this little review.

Poor Mans Absolute Anabolic Phase

He used Glipizide or Glyburide orals and Clonidine or Sermorelin in a 2 day on 2 day off schedule for 28 days. He then began his oral Max Androgen Phase on day 1 5 of his Poor Mans Absolute Anabolic Phase. This was then layered for continued synergy by beginning a Cortisol Estrogen Suppression Phase (again orals) on day 1 5 of his Max Androgen Phase. He was able to control his blood pressure pretty well too

Alternative Diet Strategies Eating at Night Rights and Wrongs

Carbohydrates seem to pose a special problem for those seeking to lose body fat. After all, carbohydrates are the chief fuel source for working muscles (weight training). They're needed to lift weights which adds lean body mass and, in turn, addition muscle mass supports fat control efforts by increasing the basal metabolism. In addition, eating way too few carbs, especially over a period of seven days, could lead to extreme muscle fatigue. On the flip side, we know excess carbs can prevent the mobilization of fatty acids out of fat cells and all extra carbs, above and beyond what is required to fill the muscles with glycogen, will be stored as body fat.

Carbs and Fat Control

The primary rule in controlling body fat is to prevent the body from storing fat in the first place (see chapter 4. fat inhibition) Avoiding an excess caloric intake, yet eating within caloric needs, is a must if one hopes to attain a low level of body fat. To lose fat, energy from calories must be reduced by eating less food or energy must be expended with exercise. When the body perceives a calorie deficit, it begins to use a greater degree of body fat as fuel. Careful large deficits will cause the body to fight back by hoarding fat. One way to control glucose levels and insulin output is to avoid a high carbohydrate intake later in the evening. While total calories likely have the greatest effect on body fat storage, lowering glucose levels by avoiding late night carbo meals may also play a strong role. Foods, especially carbohydrate foods, eaten later at night have a greater tendency to be stored as fat for 3 reasons 3) Carbohydrate sensitivity falls at night. As glycogen levels...

Yohimbe barkAlpha Antagonist

Yohimbe is an alpha-2 adrenergenic antagonist, meaning yohimbe may block alpha receptors of fat cells. By blockingalpha-receptors, it makes it possible for a stubborn fat tissue to be metabolized (the adrenal hormones bind to the beta receptors and activate a fat-burning response). For both men and women who suffer from stubborn fat, this herb may offer positive effects. However, some people don't react well to yohimbe. Those who suffer from high-blood pressure, heart conditions, or thyroid problems, should consult their physician before trying it.

Release of bodyfat stores

The substance responsible for mobilizing bodyfat is hormone-sensitive lipase, which is especially sensitive to both epinephrine and insulin. In the face of epinephrine, hormone-sensitive lipase will mobilize fatty acids out of the fat cells for emergency energy usage, but in the presence of insulin, the action of hormone-sensitive lipase is inhibited. When you perform high-intensity strength training, epinephrine stimulates an amplification cascade of hormone-sensitive lipase, allowing the liberation of fatty acids from the fat cells, to begin the fat-mobilization process. This outcome is a dividend of high-intensity exercise itself, irrespective of calorie balance.

Warriors Stubborn Fat Burner A Natural Supplement to Block Estrogen Rel ated Stubborn

A couple of years ago I created a formula that is a potent combination of flavones and herbs that together help rid this fat by blocking the estrogen effect and deactivating alpha receptors on the fat cells. More on this can be found in the Warrior Nutritional Supplements chapter

So what about body fat

When people talk about body fat, what they mean are triglycerides which are stored in your fat cells (there is also some stored in your muscles, called intramuscular triglyceride, but it is a tiny amount compared to what's stored on your fat butt or stomach). An average individual may have 30 billion fat cells which are composed of about 90 triglyceride stored as one big droplet. The remaining 10 is water and the enzymatic machinery which controls cellular metabolism. Now, not all fat cells on your body are the same. Researchers have identified at least 4 different types of bodyfat, although we can actually make at least one further distinction. Next up is visceral fat. This is a type of fat that surrounds your internal organs. In excess it gives you a pregnant look because it makes your gut stick out. Visceral fat has a number of different characteristics from subcutaneous fat (which I'll discuss next chapter) which has some consequences for both health and dieting. Men tend to have...

Fat cell metabolism

The ultimate goal of a diet is to lose bodyfat of course so let's look at the processes controlling that. That means examining the steps involved in mobilizing fat from fat cells and burning them off. First, let me elaborate on what it means to lose or burn bodyfat. What this means is that the fat stored in your fat cells is removed from those cells and converted to energy elsewhere in the body. Most tissues in the body (there are a few exceptions such as the brain) can use fatty acids for fuel, but the main ones we are interested in are skeletal muscle and the liver. I want to mention that even though the brain can't use fatty acids directly, it can use ketones which are made from fatty acid metabolism in the liver.

Applying the Strategy

For the weight training individual, a smart approach is to consume 25 of the day's total carbohydrate intake in the morning meal (meal 1) and 25 after training. In the morning, blood glucose levels are at their lowest level of the day due to the restriction of food overnight and a high carbohydrate intake has less ability to stimulate fat storage when blood glucose levels are low. Thus, eating more carbs at this time is a simple nutritional step allowing an individual to maintain a high carb intake without having to worry about fat storage. Likewise, a high carb intake after training will be be stored as muscle glycogen, rather than body fat. Finally, when these 2 meals are higher in carbs, the other 4 meals of the day will be lower in carbs. Lower carb intakes when not physically active translates into lower blood glucose and insulin levels which encourages fat metabolism. * At these times, blood sugar levels are lower, probably closer to 70. (see page 15) Any time blood sugar of...

Adrenal Steroid Functions

The adrenal cortex consists of three main regions or zones. Each region produces its own distinct steroid hormones and has its own enzyme balance that, once activated, dictates specific steroid hormone production. Interestingly, the same adrenal zones that produce anabolic androgens can also synthesize cortisol. The fact that cortisol and androgens are secreted by the same gland zone may relate to a survival-like mechanism that regulates these two antagonistic forces to prevent the overexpression of each. Biologically, both anabolic androgens and cortisol play important roles in recuperation, preventing muscle waste and enhancing tissue repair.

Skin folds on the CKD

As with the scale on the CKD (see above), to get the most out of caliper measurements, it is recommended that they be taken at consistent times during the week. Although fat cells contain very little water, changes in hydration level (especially water under the skin) does seem to affect skinfold readings. Comparing a set of measurements taken on Monday to another set taken on Friday may give inaccurate results. Rather, measurements taken on Monday should be compared to measurements taken on the following Monday, measurements taken on Friday to measurements taken the following Friday. Some tips for getting the most out of skinfolds on the CKD appear below (guidelines for pre-contest bodybuilders appear in chapter 30).

Low Carb Diets For The Obese

We already learned carbs provide fuel to the body and, like any type of calories consumed in excess, the surplus is stored as body fat. We also learned a high carbohydrate intake, especially one that does not include high fiber foods and is liberal in simple or refined types of carbohydrates will cause a chronic release of insulin. A chronic insulin level inhibits hormone sensitive lipase, the enzyme that acts as a gate keeper allowing fatty acids to flow out of fat cells. At the same time elevated insulin kicks up levels of lipoprotein lipase another enzyme with gate keeper qualities. Only this gatekeeper welcomes fatty acids into fat cells making you fatter. Besides retarding the breakdown of body fat, insulin is a potent appetite stimulant. It increases the cravings for food. So powerful is the effect, some animals injected with large amounts of insulin will eat until the stomach ruptures. The appetite boosting and fat storing effects of insulin seem to be magnified in heavier...

How the body does this the very very short course

Explaining the systems involved in bodyweight regulation would truly take a book and all I really want to say is that there are a number of hormones including leptin, insulin, ghrelin, peptide YY (some of which you may have heard of and others you'll think I'm making up) and others that 'tell' your hypothalamus both how much you're eating and how much bodyfat you're carrying.

The A B C D E and F of Nutrition

Your body also processes alcohol differently from the way it does other carbs. That's right, alcohol is a carb. Made from fermented wheat, barley, grapes, or some other carbohydrate ingredient, alcohol contains more sugar than most people bargain for. Yet, your body treats alcohol differently from the way it treats sugar. First of all, alcohol contains 7 calories per gram, compared to 4 calories per gram in most carbs. Your body treats alcohol as a toxin, so your liver processes alcohol calories before all others in an attempt to clean the toxins from your bloodstream. As other calories wait on line, your body senses a rise in calories and shuttles many of them into your fat cells, which is exactly what you don't want. B. Bread. The last time you ate at an Italian restaurant, were you able to hold yourself to just one piece of bread from the bread basket Few people ever do. Bread is one of the biggest binge starters around. It's filled with empty carbs that spike your blood sugar,...

Fatburnersenergy enhancers

Where two aspirin may cure a headache, taking 20 may kill you. People think if they take 2 fat-burner pills and lose a small amount of weight, taking 4 pills should double the results. So they can quickly become abused, Ephedra-based fat-burners possess what is called a thermogenic, or heat-producing effect. This is a process by which heat is generated through the stimulation of your body' s brown-fat activity. Brown fat tissue contains an extremely dense concentration of energy-producing structures called mitochondria. Mitochondria produce energy from food. Brown fat is biologically equipped to burn, or oxidize lipids, ridding the body of excess fat. Ephedra stimulates this brown fat by creating more surface binding sites for epinephrine. This stimulation makes the fat cells burn faster while sparing muscle tissue. I feel that the true benefit of these fat-burners may be from the boost in energy that will

General Methodologies

Body and carcass composition, particularly fat deposits, can be assessed using several methodologies, including subjective measurements, live or carcass weight, linear measurements, the use of carcass joint compositions as predictors, the number and size of adipocytes, dilution techniques, underwater weighing, optical probes, video image analysis (VIA), total body electrical conductivity, bio-electrical impedance analysis (BIA), ultrasounds, computer tomography, and magnetic resonance imaging. Although there are different levels of accuracy in tissue prediction and different relations between weak and strong points, all methodologies are valuable however, only some of them can be considered rapid methodologies.

Supersets and forced Sets

Supersets and forced sets can help induce the maximum anabolic state. Long resistance supersets that take between 1 and 3 minutes followed by a forced set (a set that is forced immediately after the completion of an intense, pre-exhausting set) will most likely grant the amount of time needed to complete a full cortisol wave. This method allows the cortisol level to drop within the time range of the superset and the forced repetition. Simply put, long and grueling intense sets can increase one's chance of establishing better anabolic potential.

A tangent all about adrenoreceptors

There are two major classes of adrenoreceptors beta and alpha, which are found all over the body. This includes the brain, liver, skeletal muscle, fat cells, heart, blood vessels, etc. you name it and there are probably adrenoreceptors there. Now, there are at least 3 (and maybe 4) different beta receptors called, imaginatively beta-1, beta-2, beta-3, and beta-4 (or the atypical beta-3). Alpha-adrenoreceptors come in at least two flavors, alpha-1 and alpha-2. There are additional subtypes of each adrenoreceptor but this is more detail than we really need. Tangentially, beta-3 receptors (and drugs called beta-3 agonists) became a huge research project when it was found that beta-3 activation caused major fat loss in animals it was hoped that the drugs would work in humans as well. Unfortunately, beta-3 receptors are found primarily on brown fat cells which, as I said, animals tend to have lots of and humans don't. The main receptors we need to worry about in human fat cells are alpha-2...

The Abs Diet Power

These 12 foods make up a large part of your diet. The more of these foods you eat, the better your body will be able to increase lean muscle mass and avoid storing fat. Though you can base entire meals and snacks around these foods, you don't have to. But do follow these guidelines.

Protein and Carb Requirements On A Low Carb Diet

When carbohydrates are reduced and glycogen stores are very low and fat breakdown is in high gear, protein is broken down to make new glucose which is used to feed the brain. If an individual consumes no carbohydrates at all, the body can use up to 200 grams of protein daily just to keep the brain for falling short on fuel. My recommendation is to first limit insulin release by cutting carbohydrates to 50 a day for those who exercise 2-3 times a week and 75 grams a day for those who exercise 4-6 times a week. Lowering blood glucose levels by limiting carbohydrates stimulates the fat mobilizing effects of glucagon, epinephrine, growth hormone, Cortisol and ketones.

Step 2 Blood flow and transport

So imagine a situation where insulin is low and the catecholamines are high, causing stored triglyceride to be broken down (the technical word is hydrolyzed) to glycerol and free fatty acids (FFAs). Both enter the micro-circulation around the fat cells. The glycerol can be used for a lot of different things, including glucose production in the liver, but we can ignore it for now. The FFAs So now we have yet another reason that stubborn fat is stubborn poor blood flow which makes transporting the mobilized fatty acids away more difficult. Actually, it isn't entirely true that blood flow to stubborn fat cells is always slow. In response to a meal, blood flow to stubborn fat increases readily at all other times, blood flow to stubborn fat is slow. Basically, it's easier to store calorie in stubborn fat than to get it back out. But the point is made, poor blood flow to stubborn fat cells is yet another reason dieting to sub-average bodyfat levels is difficult. So how might we improve...

Back To Franks All Out Psycho Layer Cycle

Cytadren was used in lower dosages due to the anti-catabolic effects of GH, IGF-1, and Insulin. Some cortisol was necessary for health and immune system function. Since Cytadren administration inhibited endogenous sex hormones and hormone biosynthesis at the very beginning, it also acted to prevent estrogen production. It was a fact that GH and IGF-1 needed some estrogenic and corticoid activity to reach full potential.

How Much Body Fat Should You Have

I believe excessive fat storage is unnecessary, because fat in any living creature is a storage house for toxins in your body. It's also a factor in producing estrogen. On top of all this, it's believed that obesity is correlated with insulin insensitivity and diabetes. So, a bulge isn't good for you. After a certain minimum amount of fat, you don't need any more. Idealiy, adult males should have no more than 10 percent body fat. However, people have different genetic predispositions for body fat. Therefore, optimum

Dairy Fat Free or Low Fat Milk Yogurt Cheese and Cottage Cheese

A Penn State study also showed that oatmeal sustains your blood sugar levels longer than many other foods, which keeps your insulin levels stable and ensures you won't be ravenous for the few hours that follow. That's good, because spikes in the production of insulin slow your metabolism and send a signal to the body that it's time to start storing fat. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels. Include it in a smoothie or as your breakfast. (A U.S. Navy study showed that simply eating breakfast raised metabolism by 10 percent.)

STACK 2 Good For People That Love Stimulants 1 Lipo6 from NUTREX

This formula is a combination of several stimulants, which work by increasing your metabolism by stimulating an increase in noradrenaline. An increase in noradrenaline is favorable as fat cells and muscles have an abundance of adrenoreceptors, which are the receptors to which noradrenaline binds to. Once noradrenaline binds to the adrenoreceptors in the fat cells, a chain of chemical reactions occur (I won't bore you with the details) that result in the liberation

Diets that increase thermogenesis include

An individual cutting 1200 calories from the diet each day would expect to shed a pound of fat in 3 days (1200 calories x 3 days 3600 . Recall 3500 calories a pound of fat). In reality, a full pound is not lost due to a slower metabolism and compromised thermic effect. On the other hand, the individual who overeats, especially complex carbohydrates and lean proteins - those foods with greater heat inducing capabilities - will experience an up-tick in thermogenesis. This may explain how the individual overeating 1200 calories a day for 3 days does not gain a full pound of fat. While his weight will surely increase and he may gain body fat, it may be as little as to 3 4 of a pound of fat. The increased thermic effect of over eating burns away some of those extra calories leaving fewer net calories destined for fat cells.

Section 3 The hormonal response to aerobic exercise

Catabolic hormones, such as the catecholamines, cortisol and growth hormone, go up. The major hormones which are affected by aerobic exercise are discussed below. During aerobic exercise, insulin levels drop quickly due to an inhibitory effect of adrenaline on its release from the pancreas (3,49). The drop in insulin allows FFA release to occur from the fat cells during exercise. Lowering insulin is also important for establishing ketosis. Despite a decrease in insulin levels during exercise, there is an increased uptake of blood glucose by the muscle. An increase in glucose uptake with a decrease in insulin indicates improved insulin sensitivity at the muscle cells during exercise. As duration and intensity of aerobic exercise increases, the body releases cortisol to further stimulate liver glycolysis (to maintain blood sugar) and stimulate FFA release. Growth hormone is also released to help stimulate FFA release (49).

Ounces raw without skin or bone

That mice with low leptin levels have faster metabolisms and are able to burn fat faster than animals with higher leptin levels. Mayo Clinic researchers studying the diets of two African tribes found that the tribe that ate fish frequently had leptin levels nearly five times lower than the tribe that primarily ate vegetables. A bonus benefit Researchers in Stockholm studied the diets of more than 6,000 men and found that those who ate no fish had three times the risk of prostate cancer than those who ate it regularly. It's the omega-3's that inhibit prostate cancer growth.

Coleus Forskohlii Forskolin

Coleus Forskohlii increases cyclic AMP (cAMP) in cells and up-regulates thyroid gland function. Why is cellular cAMP so cool The active substrate in Coleus Forskohlii is a diterpene derivative called forskolin. Well, forskolin stimulates the production of an enzyme called Adenylate-Cyclase (AC) which is sort of a master enzyme in the body that positively effects many other enzymes that regulate muscle growth and fat loss. In this case, AC increases cAMP which in turn activates Protein-Kinase (PK). This event allows a PK phosphorylation reaction resulting in the active form of Hormone-Sensitive-Lipase (HSL). Finally HSL stimulates the release of fatty acids from adipose tissue (fat cells) so muscle cells can use them as an energy (ATP) and fuel for heat source. Remember, UCP-3's earlier in this section Well, forskolin stimulates thyroid gland activity similarly to Thyroid-Stimulating-Hormone (TSH). TSH is also sometimes called thyrotropin. When the thyroid gland stimulated it begins...

Keep Time To A Minimum 1 Hour Is Adequate

This basic rule comes mostly from early studies that find at about the hour mark, anabolic (muscle building) hormones (such as testosterone) go down, while catabolic (muscle wasting) hormones (such as cortisol) go up. The general wisdom is that it's counterproductive to be in the gym hitting the heavy weights beyond an hour.

The Whey to Weight Loss Im hungry

Such a list would not be complete without at least making mention of what many researchers consider the master hormones in this milieu, which are insulin and leptin. If that's not confusing enough, release of these hormones depends on the concentration and composition of the nutrients ingested.

Insulin And Carbohydrates

Many so-called experts believe that carbohydrates are the enemy of successful fat loss. They claim that eating carbs make you fat. This is based upon the theory that high carb intake diets cause high insulin release levels, and that high insulin release levels lead to high fat storage levels. The fact is that during a calorie deficit period (any period that less calories are ingested than burned) the body has no inclination toward fat storage from any macronutrient.

Adequate nutrients and energy

Once muscle growth is stimulated, the final requirement for growth to actually occur is an excess of nutrients and energy (63). Reduced calorie diets put the body in a systemically catabolic (tissue breakdown) condition due to changes in hormone levels. Low-calorie diets cause a decrease in growth promoting hormones such as insulin and thyroid while increasing growth inhibiting hormones such as adrenaline, glucagon, and cortisol (63). Similarly, overfeeding causes and increase in those same hormones and an increase in lean body mass as well as fat (76). It is generally impossible, except for beginners or those returning from a layoff, for most individuals to gain muscle while losing fat at the same time.

Pharmacological Fat Burning

The little goodies responsible for this uncoupling are uncoupling proteins, which are found in both muscle cells and brown fat cells. When these uncoupling proteins make their way into the mitochondria, the resulting reaction is that the mitochondria must work overtime trying to pump hydrogen ions from the inside to the outside of the cell. This is due to the effect of uncoupling proteins allowing the hydrogen ions to migrate back in. Since the process wasted the electrons from NADH and no ATP was made, the process has to start all over again.

What exactly is the purpose of the full diet break

But what about physiological reasons Even with the best diet and the proper use of free meals and structured refeeds, eventually the body adapts to a point where the diet that was once generating decent fat loss is no longer doing so. This adaptation is due to the systems I discussed in some detail a bunch of chapters back it's an interaction of leptin and all of the other hormones which are telling the brain to adapt to fat loss by altering such metabolic processes as thyroid output and nervous system output (both of which have profound effects on metabolic rate). By raising calories, we raise leptin (and normalize the other hormones) and metabolism tends to recover, helping the next phase of dieting work more effectively. Once again, of course, the goal is to try to fix metabolism without gaining back so much weight or fat that you end up worse off. Even then, let's say you gain a pound of real fat over the 2 week span of the full diet break. Compared to what you should have lost...

A quick diversion about metabolic rate slowdown

What regulates the adaptive component A lot of it is the changes in hormones that occur when you diet leptin, insulin, thyroid, and nervous system output. One of the primary goals of the full diet break is to reset all of those hormones (to one degree or another) to try to correct the adaptive reduction in metabolic rate. This allows the diet to proceed more effectively when you reduce calories again.

The ingredients used in this mixture is as follows protein powder Meal Replacement a carbohydrate powder glutamine

The reason you need to consume it so quickly is for a couple of reasons. The first is that your body's rate of protein synthesis doubles following your workout. This is the perfect time to load your body up on protein. The second is immediately following exercise your body is in a catabolic state because your cortisol levels are rising. And we know one of the keys to building muscle is keeping our cortisol levels down and testosterone levels up. The carbohydrates in the after workout drink will create an insulin spike in your system. The grape juice helps do this too. If you don't like grape juice simply add more carbohydrate powder to make up the difference of 16 oz. When insulin in your body goes up it drives cortisol levels out. Science has already discovered the two operate indirectly with each other. When cortisol levels are lowered your testosterone to cortisol ratio is tilted in the favor of testosterone.

Best Time To Exercise

Aerobic exercise relies primary on fat as fuel. However, the amount of glucose in the blood influences how fast the body will dig into fat stores. In other words, a person chowing down a plate of pasta and heading off to the gym to perform 30 minutes of high intensity cardio exercise will burn less total stored body fat than an individual who performs aerobic exercise in the morning on a completely empty stomach. Why Hormones. As we learned, the presence of carbohydrates or glucose in the blood causes the secretion of insulin and insulin drives up lipoprotein lipase levels which, in turn, exert a sealing effect on fat cells preventing them from being liberated. Where's the energy come from to do the cardio work From glycogen stores and glucose in the blood alleviating the burden on fat cells. Contrast to the individual performing aerobic work on an empty stomach. Glucose levels are flat, therefore insulin is absent, so fatty acids derived from from fat stores become the main line of...

Underground Nutrient Timing Strategy Four Post Workout Carbohydrates

Your bodies' insulin response to eating the simple sugars will partition the simple sugars very effectively into the muscle cells instead of fat cells when over eating carbohydrates. You can not only get away with eating more, it is beneficial for muscle growth to do so.

Learn How to Exercise at the Right Level of Intensity

Our goal in this exercise program is not maximum effort but doing each type of exercise at a level of intensity, based on your gender, which will guarantee the greatest amount of fat loss and increased metabolic efficiency in the shortest amount of time. Because somewhat different hormonal responses occur during fat storage and fat metabolism in each gender, men and women tend to respond best to different exercise intensities. According to a study published by the IDEA Health and Fitness Source, women lose more fat by exercising at low to moderate levels of intensity while men seem to lose more fat by exercising at moderate to high levels of intensity. The reason is that women sustain a lower respiratory exchange rate (RER) than men during exercise at lower intensities. RER is the numeric index that indicates the amount of carbohydrates and fat used during exercise based on the ratio between the amount of carbon dioxide you produce in relationship to the amount of oxygen you consume....

The segue the full diet break in brief

To achieve those goals, we need to accomplish two things during the full diet break. The first, and easiest is that dietary carbohydrate intake needs to be at least 100 grams per day. This is crucial for the upregulation of thyroid hormone which is one of the key players in regulating all of this. Raising leptin and insulin (and thus nervous system output) is also somewhat dependent on carbohydrate intake so you're going to have to raise your intake to at least that 100 g day level.

Genetics and Body

Unquestionably, genetics play a role in the amount of fat cells a person has and his ability to deposit calories as body fat or to liberate and burn fatty acids from fat stores. Genes play a pretty large role in determining how lean an individual can become. In fact, if one parent is overweight, a child has a 40 chance of becoming clinically obese. If both parents are obese, the odds move up to 60 . With that in mind, the total number of fat cells found on the body is influenced by three factors 1) The amount of fat cells the biological parents have. If an individual has more fat cells than another, he can appear fatter even if the fat cells are not particularly enlarged, gorged with fat. On the other hand, the individual with few fat cells can appear leaner than the former individual - even if his fat cells are gorged with fat. It's perception. Imagine numbers. Take 100 million fat cells and fill them up to a third of their capacity. That's a lot of body fat. Now, take 10 million fat...

Putting It All Together

Permanent fat loss will only happen when there is a long term shift in your metabolism to one that favors fat burning over fat storage. This can only happen when your hormonal profiles and metabolism shift to that mode, because fat loss is ultimately a biochemical and hormonal event. I have found repeatedly that people can eat a higher calorie intake without gaining bodyfat when the diet is based on high quality proteins, the right type of fats in the correct ratios, and a carbohydrate intake that reflects the hormonal shift to one of fat burning as opposed to fat storage.

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