Losing weight  is a complicated process that has to be dealt with using extreme prejudice, in order to get the most optimal results.  One of the most important aspects that needs to be fully examined is metabolism, as it dictates just how much calories is burnt off at any given time.  For a lot of people who are trying to lose weight, slow metabolic rate is what they need to combat, using various fitness regimens that are supposedly designed to induce faster weight loss.

In order to fully understand the relationship of metabolism and weight loss, it is necessary to take a closer look at the factors that may affect a person’s metabolic rate and the reasons why some people are just unable to lose any weight at all.  Below are some of the most important facts that you need to know about the factors that affect metabolic rate and how to rectify certain problems concerning weight loss.

Metabolism and Heredity

Many scientific/clinical studies have ascertained that there are individuals who are genetically predisposed to retain more body fat and have a much slower metabolic rate.  On the other hand, there are those whose metabolism is so rapid that they hardly gain any weight at all, regardless of how much food they consume.  What is more important to know is that genetics does not only affect a person’s metabolic rate but also how fast he/she develops and retains fat cells which can cause weight gain.

Age

Another factor that affects a person’s metabolism is age, which is something that no one can control.  Several studies have been conducted on a group of people between the ages of 18-29 and 35-45, in an attempt to find out whether age is really a relevant factor in the process of weight loss.  After 3 months of being on the same diet and physical activities, it was found that those beyond 40 years of age have shown significant signs of slow metabolic rate, so much so that they have gained almost 30% of their original body weight.

Those who are below 30 years of age have shown very little to almost no weight gain at all as their bodies continued to burn off calories at a very rapid rate.  While the studies are not widely recognized due to its very limited scope and less than meticulous selection of subjects, they did provide a number of convincing answers to the questions regarding weight gain/loss and the relationship between metabolism and a person’s age.

The studies also suggest that people over 35 years of age need to be more conscious about their food consumption as well as the amount of physical exertion they do on a daily basis.  Since there is no way to control aging, the next best thing is to adjust on certain lifestyle choices, particularly when it comes to diet and exercise.

Underlying Medical Conditions

Many people are not aware that there is so much than dieting and exercise when it comes to addressing slow metabolism.  In order to pin point the real problem and before arriving at any type of solution, it is necessary to rule out possible medical conditions that may affect a person’s metabolism.  Such conditions as hypothyroidism, diabetes (type 1 and 2), hypoglycemia, yeast infection, and hormonal imbalances can affect one’s metabolic rate and quite possibly cause excessive and/or unexplained weight gain.

It would be erroneous to assume that only those who eat too much and do not do any form of exercise suffer from slow metabolism since there are a number of valid medical illnesses that can cause it.

Is it Possible to Increase Metabolic Rate?

This question is one of the most baffling inquiries since people began battling with weight problems.  The truth is that there are a number of ways to increase one’s metabolic rate, i.e. diet and exercise.  However, it is more important to understand how much difference these solutions make as far as actual weight loss is concerned.  Below are some of the most important information regarding diet and exercise and their effects on a person’s metabolism.

Low Calorie Diets and Slow Metabolism

Thousands, perhaps even millions of people are convinced that consuming a lot less food and, as a result, less calories will effectively increase their metabolism which would allow them to lose weight.  While dieting is a valid weight loss plan, it is important to know that the body can immediately adjust to any and all changes that occurs within the system.

Consuming a lot less calories will not always necessarily result to weight reduction, primarily because the body will most certainly react accordingly by slowing down the process of metabolism even further.  The human body always reacts to any stimulus in a way that protects its status quo.  This should strongly suggest that dieting alone is not likely to make a person lose weight.

This should not be taken as an indictment of the dieting process because it still remains a necessary component of weight loss.  However,  dieting should be done in a manner that allows optimal results to occur.  This should mean that dieting should be done in conjunction with other fitness components in order to counter the body’s reaction to reduced calorie intake.

Calorie Deficiency and Exercise

While dieting can further slow down your metabolism, it can also become an effective precursor to weight loss as long as it is combined with proper exercise.  One of the most effective ways of combating slow metabolism is by creating severe calorie deficit, that is, burning off a lot more calories than you consume on a daily basis.  In order to achieve this, it is necessary to get on a low calorie diet and engage in intense cardio workouts.

While your metabolic rate can slow down due to the lack of calorie intake, the body will also be forced to tap into other energy sources, i.e. fat reserves in order to cope with rigorous physical activities.  Ideally, you should burn off at least 150% of the total calories you consume everyday in order to get the best possible results.

Metabolism is definitely the biggest factor that affects weight loss but it can be circumvented using effective methods.  Understanding how you can use diet and exercise correctly is certainly the best weight loss plan there is.

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Exercise and Exercise Routines
Nutrition
Mental Attitudes
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Best Exercises
Preacher Stand
Chins
Developing Muscle
Common Bodybuilding Errors
Vince’s Stone Age Nutrition
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Vince’s European Weight-Gaining Trick
Anabolic Steroids
Biological Transmutation of The D.N.A
Failure Versus 60-80.
Joe Weider
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Philosophy of Champions
Vince’s Pure Gold
Vince Gironda Seminar
All Protein Muscle Building Diet
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Biographical Sketch of Vince Gironda
Abs Vince’s Way
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Simply Vince
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Bodybuilding For Men Over 40
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‘Firm and Flatten Your Abs’

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by David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach

Three universal goals nearly all of us share are: (1) to live longer,
(2) to live free of illness and (3) to control our weight. Amazingly,
walking lets us achieve all three. In fact, walking may be your best
medicine for slowing the aging process, reducing your chances of illness
and slashing your body fat. For anyone out of shape or not athletically-
inclined, walking is the no-stress, no-sweat answer to lifelong
conditioning. All you need is a good pair of shoes, a little time, a few
guidelines from a fitness professional and you’re ready to go.

Unfortunately, there’s more misinformation floating around today about
fitness walking and weight loss than ever before. Some experts even say
walking is not effective for weight loss at all and they insist that
only higher intensity forms of cardio will do anything to improve your
body composition. Others fitness experts believe that you should not do
cardiovascular exercise every day - even walking.

There may be a little truth in each of those statements, however,
walking always was and still is one of the best exercises for
strengthening your bones, controlling your weight, toning the muscles in
your lower body, maintaining good posture and improving your self image.

Walking uses almost every muscle in the body, it improves circulation of
blood to the joints and massages the blood vessels, keeping them more
elastic. Walking also helps you maintain muscle and an efficient
metabolism as you get older (not to mention keeping you young “in
spirit.”)

Walking is incredibly convenient too. Since you don’t need a gym or any
special equipment, you can walk any place, at any time and that allows
you to lose weight and get fit with little or no interruption to your
busy schedule.

People who diet without exercising often get fatter with time. Although
your weight may initially drop while dieting, weight loss from low
calorie and especially low carb diets consists mostly of water and
muscle. When the weight returns, it comes back as fat. To avoid
getting fatter over time, you must increase your metabolism by
exercising daily.

To get the maximum benefits of a walking program, you need make it more
challenging than a leisurely “walk in the park.” Walking at a steady and
brisk pace burns more fat simply because it burns more calories. Just
remember to begin slowly to avoid muscle soreness, and increase your
pace over time as you become more fit.

To lose weight, it’s ideal to alternate your walking sessions between
high intensity and lower intensity days. For example, on one day walk
for 30- 45 minutes as a steady and moderate pace. On the next day, walk
at a faster pace. You could even do “road work” like the boxers do,
where you break up your walk along the route with some sets of squats,
lunges, bench push ups or other body weight or calisthenic exercises to
make it a real cardiovascular and muscle blaster of a workout! It
doesn’t have to be boring or the same thing every day. Make it fun and
keep it up consistently, leading an active life-style 365 days a year.

Slow and casual walking has benefits, but you will not get as much out
of walking at a very slow pace because we all have a built-in mechanical
advantage for walking long distances at normal speeds.

Our bodies, via the spinal column, muscle attachments and bony
structures, reserve energy in the musculoskeletal system and release it
back to us without asking for additional energy output. In other words,
as you walk, your spinal column keeps energy in reserve because of the
way you straighten and extend your spine during normal walking.

As you step, your spine is stretched, and as you take another step, the
energy reserved in the spine is used in propulsion. The spine acts very
much like rubber band as your walk, harnessing this reserve energy.

To get substantial cardiovascular, muscular and weight loss benefits,
this is why you must walk briskly or create extra movement patterns
beyond casual, slow walking in order to optimize your walking program
for weight loss and cardiovascular fitness.

Walking the right way will also improve your posture and tends to help
keep you upright (because you must see where you are going). Just hold
your chin up and shoulder slightly back.. Walk with your heels hitting
the ground first and your feet pointed forward. Swing your arms fully
and make lengthy strides.

To lose weight and achieve optimum health, exercise and diet are both
necessary and interrelated. Exercising without maintaining a balanced
diet is no more beneficial than dieting while remaining a couch potato.

Carbohydrates are high-octane fuel. They provide energy for movement
and help raise internal body metabolism. They’re also satisfying. The
key is to avoid adding high-fat and high calorie toppings to your
carbohydrates. Also be sure to focus on fruits and vegetables and do not
eat the majority of your carbohydrates from the starch category such as
bread, pasta, rice, and potatoes. These type of carbs can create an
insulin spike, which in turn feeds your fat storing system.

Fruits and vegetables are the ideal health, diet and fat loss foods for
many reasons. They’re relatively low in fat and calories, high in fiber
and rich in essential vitamins and minerals. The National Research
Council recommends eating five or more servings of fruits and vegetables
a day.

Your everyday habits will determine your long term body weight and body
composition. Make sure you get enough sleep, drink enough water to
expel toxins, avoid processed food as much as you can, eat your fruits
and veggies, eat organic when ever possible and work hard.

Just one last thought: taking a three-minute walk after each meal is
worth a four pound reduction in body fat in a year’s time. Climbing two
flights of stairs a day burns off half a pound of body fat in a year.
On the other hand, one candy bar eaten daily will cost you 20 pounds
annually.

If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at
http://www.flattenyourabs.net

If you need help with flattening your abs, nutrition and
lifestyle improvements you’ll need to make in order to reach
you goals, you’ll find the
http://www.FlattenYourAbs.net

David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II
mailto:david@flattenyourabs.net
http://www.FlattenYourAbs.net

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Every year as Thanksgiving gets closer, you’ve probably seen the depressing reports: “Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas.” I’m not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There’s good news and bad news about this.

Good news: According to the New England Journal of Medicine, the average amount gained is much more modest - just over a pound.

Bad news: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is the kind of weight gain that most people don’t lose when the holidays are over; it simply adds to the “weight creep” that “sneaks up” on you as you get older.

People often wonder how it’s possible to wake up one morning at age 40 or 45 and “suddenly” they’re 30 pounds fatter - or more - than they were in college. Mystery solved.

Of course, some people really do pack it on over the holidays, but whether its a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?

So head over and start getting in shape now…

Tom Venuto’s Holiday Fitness Challenge To You For 2010

David Grisaffi, Author
Firm and Flatten Your Abs

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I’m often asked to pick my favorite “to do’s” when it comes to slimming the waistline. So here they are:

1. Cut Calories

Cutting calories is the key to maintaining a trim midsection. The only way to see a solid set of abs is in the absence of body fat. To achieve this goal a person must reduce calories. However, what I find is people go whole hog and drop caloric intake too much and too fast. When reducing calories make sure it is not too drastic. This slows your metabolism and allows you to store more stubborn fat. When you reduce calories and increase energy output the body will be forced to burn fat all over, not just in one area. I’m not saying to starve, simply drop the junk food and reduce calories by 10 to 15percent. That may mean cutting out the donuts.

2. Eat at Least Five to Six Small Meals Per Day

Small meals eaten frequently help to keep your metabolism high, allowing you to burn fat, even while you sleep. This approach is in vogue with many fitness authorities. The main reason is stoking the furnace within your body. The more you practice eating small meals more often, the more you will find body fat leaving your body. For more information on this check out “Burn the Fat Feed the Muscle” mentioned at the end of this manual.

3. Reduce Carbohydrate Intake at Night

Since the majority of carbs consumed are complex (slow release), tapering them off toward the end of the day will minimize the possibility of carb-to-fat turnover. This is a proven fact eat, carbs at night and you will gain body fat. Think about it, if you eat late are you ever hungry in the morning? No! Blood sugar levels are still above average. So what happens? You do not eat a good breakfast …and poof you eat like a hog at lunch so you’re not hungry again until late at night….and the cycle continues over and over.

4. Eat a Healthy Serving of Fiber with Meals

Fiber helps with the digestion of protein, carbs and fat. It is the key to burning the sugar from carbs making muscles leaner. Adding fiber to your diet is one of the best things you can do. Also, anything containing fiber is usually going to be low in calories (i.e. vegetables). Get as much of this stuff as you possibly can. Fiber is necessary for a balanced nutritional plan. Read more…

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Accelerate Fat Burning

Increase metabolism with super-sets for extra fat burning and blasting. Doing super-sets will increase the rate at which you can burn calories by as much as 13 %. Super-sets are a series of exercises done back to back, or one after the other with no rest period in between.  If done properly this exercise sequence can keep your body burning calories up to 16 hours later.

Do Squat Jumps over a 12 inch step with a T Push Up.

Do them each for 30 seconds one after the other then rest 1 minute and repeat 3-4 units

In this article I will give you a simple and easy to follow methods on how to accelerate fat burning.

Drink Lots of Water

You have probably heard it a million times that drinking water is very important. Water has multitudes of benefits and it also increases the muscle build up in the body and your overall appearance.

Water Increases your strength and performance in the gym

Study has shown that dehydration, even the slightest amount of it can cause a decrease in your strength and physical performance greatly. Actually a 3% drop in your body’s water content will lead to a 15-20% decrease in the muscle contractions. When undergoing intense training sessions, it is very important that your strength and energy levels are very high.

Water Helps in Injury Prevention

When you train hard in the gym over a long period using whatever equipment available, stress can be put on your joints and connecting tissues. Water helps fight and alleviate this by lubricating the joints for easy movement and for the formation of a protective layer around them.

Water Increases Fat Burning Metabolism

The liver has one of the roles of metabolizing fat in the body. The liver also helps the kidney flush out toxic substances through urine. When you decrease your water intake, this causes the liver and kidney to work extra hard to clear this out and it can be of course a strain to them. A decrease in water will cause a decrease in fat burning.

Super Setting Workouts

Using super sets in a workout is beneficial in accelerating fat burning. If you are ready for change then super-sets will do it for you alongside with plenty of water.

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“How can I gain muscle and lose fat at the same time?” That’s right up there
with “How do I get six pack abs” as one of the most frequently asked fitness
questions of all time. The problem is, when you ask it, you get all kinds of
conflicting answers - even from experts who are supposed to know these things.
So what’s the deal? Is it really possible to lose fat and build muscle
simultaneously?

Short answer: Yes, you can gain muscle and lose fat at the “same time.”

Long answer: It’s difficult and it’s complicated. Allow me to explain…

First we have the issue of whether you really lose fat and gain muscle at the
“same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks.
But in that case, you’re probably not gaining muscle at the “same time”
literally speaking, as in, right now this very moment you are reading this, or 7
days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between
periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the
net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for
body fat and lean body mass to go up together. And if you stay in a calorie
deficit, it’s your body’s natural tendency for body fat and lean body mass to go
down together.

There may be exceptions, but the general rule is that it is very difficult to
gain muscle and lose fat at the same time - the mechanisms are mostly
antagonistic to one another. When it does happen, it’s almost always the result
of “unusual conditions” - I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less
trained your body is and the further you are from your genetic potential, the
easier it is to gain muscle. The reverse is also true - an advanced bodybuilder
with 20 years experience would be thrilled just to gain a few pounds of solid
dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost
than it is to gain new muscle in the first place (ergo, the fat out of shape
semi retired bodybuilder who starts training again and blows up and gets ripped
“overnight”).

The third X factor is genetics (or somatotype). Ever heard of the “genetic
freak?” That’s the dude who sprouts muscle like weeds even when he’s on the
“50-50 diet” (50% McDonald’s and 50% pizza)” and he never gets fat. (That dude
chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many
people take performance and physique-enhancing drugs. I’m not just talking about
pro bodybuilders, I’m talking about “Joe six pack” in the gym - not to mention
those fitness models you idolize in the magazines. How did they get large muscle
gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in
99% of the cases of large muscle gains with concurrent large fat losses, one or
more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body
composition and diet status (the X2 factors). But I’ll have to talk about those
later.

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and
you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want
you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same
time.

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance
in terms of 24 hour periods. At midnight, you could tally up the calories like a
shopkeeper closing out his register, and if the balance were positive, you’d say
you were in a surplus for the day. If the balance were negative, you’d say you
were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day”
surplus where you were in a highly anabolic state (for example, you eat the
biggest, highest carb meal of the day after your workout), and you were in a
deficit the rest of the day.

If you did intense weight training, and you timed your nutrient intake
appropriately, Isn’t it possible that you could gain a small amount of muscle
during those anabolic hours, while losing fat the rest of the day? Granted it
might only be grams or ounces - but what if you kept that up for a week? A
month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you
were in a deficit for the entire day, and on some days you were in a surplus? If
so, then isn’t it possible that over the course of the week, you’d have a small
net gain of muscle and loss of body fat a a result of the caloric fluctuation?

These within-day and within-week phases are called microcycles and mesocycles.
If you also had a primary goal with a longer term focus of several months, say
12 weeks or 16 weeks, that would be a macrocycle.

What I’ve just described is nutritional periodization. Some people call it
cyclical dieting. it’s where you manipulate your calories (primarily by
fluctuating carbohydrate intake, hence (”carb cyclin”) in order to intentionally
zig zag your way through periods of surplus and deficit and create specific
hormonal responses.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked
about calories: deficits and surpluses. Rightfully so. Calories matter but
there’s more to it than calories - most importantly, hormones and “utrient
partitioning.”

If you’re in a calorie deficit you are going to pull energy from your body.The
question is: From WHERE? If your hormones are out of whack and you’re eating
crap, you could lose more muscle than fat in a deficit and gain almost pure fat,
not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional
periodization AND control your hormones with food and lifestyle strategies?
AHA! NOW you can see how concurrent muscle gain and fat loss are starting to
look possible!

Make no mistake - concurrent muscle gain and fat loss is a difficult goal to
achieve. The good news: difficult does not mean impossible. Or as George
Santayana said, “The difficult is that which can be done immediately, the
impossible, that which takes a little longer.”

The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at
The Same Time Click Here to Get THE HOLY GRAIL!

You can learn more about gaining muscle and losing fat at the same time in Tom
Venuto’s new e-book called, “The Holy Grail Body Transformation System.”

You’ll learn all about nutritional periodization, cyclical dieting, hormonal
manipulation, within day energy balance, nutrient partitioning, AND the all the
X factors, including the 5 “2-Factors” - which are the keys to gaining muscle
and losing fat at the same time.

You’ll also get Tom’s new “TNB” training system, as seen in Men’s Fitness
magazine (the complete, expanded version that Men’s Fitness didn’t have room to
print).

At the moment, The Holy Grail ebook is not for sale separately and there are
only two ways you can get it.

From now until Midnight (PST), May 13th, 2010, you can get a copy of the Holy
Grail Body Transformation program ebook for FREE when you purchase the Burn The
Fat, Feed The Muscle e-book from this web page: www.BurnTheFat.com

The other way you can a a copy is by joining the Burn the Fat Inner Circle at:
http://budurl.com/innercirclememeber

After May 13th, 2010 at midnight PST The Holy Grail will be taken off the market
for a period of time while Tom is collecting case studies and getting feedback
from users, to include in the final edition - which WILL be released for sale
separately later this year.

Visit the Burn The Fat website now and jump on this deal while you still can.
http://budurl.com/gettheholygrailnow

David Grisaffi

About The Author

David Grisaffi majored in physical education and is a certified high
performance exercise kinesiologist with the prestigious CHEK institute.
David holds a total of 6 certifications, he is a high school wrestling
and baseball coach as well as an independent trainer and strength coach,
known especially for his work with professional boxers and golfers.
David is the author of Firm And Flatten Your Abs an online best seller
which teaches you how to lose body fat and develop ’six pack abs’ while
improving strength, function and athletic power at the same time. You
can contact David or learn more about his programs at
http://www.FlattenYourAbs.net

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EVERYONE walking the face of this earth has an abundance of
fat cells throughout their bodies. In fact, if you’re a healthy
adult with normal body composition, you have approximately
30 billion fat cells. This is an astronomical number when you
think about it. Did you ever wonder why you have so many?
Have you ever wondered what those fat cells are for?

Fat Cells Are Genetically Programmed

The answer is, fat cells are part of our genetic code and they
enable us to use stored energy when food is scarce. This survival
mechanism works very much the same today as it did 10,000
years ago. However, there is an abundance of food in modern
society today, and we no longer need to store so much fat to
survive.

When you consume too many calories, your body goes into
storage mode for the “lean times,” so to speak, but the lean
time never comes. So your body simply stores those extra
calories as fat. When you eat fewer calories than your body
demands, your cells release stored fat for energy. Pretty simple
equation; however, not all fat is the same.

Placement of Fat Deposits in Your Body

The placement of fat deposits on our bodies varies depending on
each person’s genetic influences, lifestyle choices, and nutritional intake.

Men tend to store their body fat around their
bellies and chest. Women tend to store it around their hips,
buttocks, thighs, and the backs of their arms. A complete
discussion of hormones and fat storage is beyond the scope of
this article, but let it suffice to say that certain hormonal
processes do determine body fat distribution.

The Primary Factor in Failing to Lose Fat

Many people who attempt to lose body fat fail to account for
one major factor, a stumbling block to long-term success. They
approach fat loss and fitness with great enthusiasm and
determination and, with this attitude, they lose body fat and
feel great. Even so, they just can’t seem to get rid of all the fat
they want to. They lose fat successfully for a time, but ultimately
get stuck just before all of the fat is completely gone.

This is commonly known as a plateau, and this phenomenon
causes many people who were previously successful to lose their
enthusiasm and return to their old ways. When old habits take
over again - and this happens to the majority of dieters - the
body fat comes back with a vengeance. This is due to
programming of the fat cell. Each time you try to lose body fat
again, it seems to take longer and require more effort.

The Solution to Stubborn Fat

So what is the real solution? It’s simple: you must understand
how fat cells work and how to move past the plateau
phenomenon and lose the last bit of body fat-what we call
“stubborn fat.”

I have worked with many clients and I would say most of them
have a good amount of stubborn body fat. This fat is literally
programmed to be very difficult to lose. It seems to remain on
our bodies no matter what we do, hence the phrase stubborn
fat. Most modern diets and weight loss programs seem to work
in the beginning, but they never really address this crucial part
of fat loss -the last bit of stubborn fat.

Your Hormones and Stubborn Fat
Stubborn fat develops when your hormonal pathways are
broken down. Age does play a role in this: fat deposits increase
and become more resistant to fat loss methods as you get older.

This you have little control over, but some things that lead to
stubborn fat development are under your control. Yo-yo dieting
is one of them. Losing weight on crash diets and then regaining
it-often known as the “ebound effect” - only increase
stubborn fat in the long run. A decrease in exercise and activity
level also compounds the stubborn fat problem. This is why
people who crash-diet on low calories and refuse to exercise
often have the worst stubborn fat problems of all.

Our ancestors really never had to deal with this problem
because they moved and engaged in physical labor as a regular
part of daily life, whereas technological conveniences and the
modern lifestyle have caused many of us to become lazy and
inactive.

Stubborn fat is metabolized extremely slowly and resists the
hormonal process that takes place when the fat burning process
starts up. To burn fat, the adrenal hormones (better known as
adrenaline and noradrenaline) attach to the fat cell receptors
and essentially “open them up” so the fat can be used in the
energy pathways. There are two kinds of receptors in your fat
cells: one is alpha and the other beta. The beta receptors are
much more active and respond to adrenal hormones. To lose
body fat, the adrenal hormones switch on and the body begins
to use fat as energy. However, in the case of people with
stubborn fat, this does not occur, so no body fat is lost.

According to my good friend and colleague Ori Hofmekler,
author of The Warrior Diet, stubborn fat has a lower ratio of beta
receptors to alpha receptors. Therefore, your body’s hormonal
“fat dissolver,” adrenaline, is unable to enter the fat cell and
open the door. Hofmekler also points out that “to make these
matters worse, stubborn fat has more estrogen receptors, which
cause even more stubborn fat.”

If all this sounds bad enough, what makes it even worse is that if
you indulge in the typical modern diet and sedentary lifestyle,
this often results in insulin sensitivity. (For more information,
read my past article on “Insulin Sensitivity.”) On top of
everything else, your fat tissue becomes so incredibly resistant
to your attempts to lose it, it seems like you will be stuck with it
forever.

Why Dieting Alone Doesn’t Work

Diets fail because they only look at the caloric reduction side of
the equation. You need to understand the other variables in the
equation - exercise and lifestyle. You must understand the
deeper issues you are really dealing with. Getting rid of
stubborn fat is not nearly as simple as just slashing calories and
dieting. Stubborn fat is the result of a complex interplay of
biological and hormonal processes - all of which are affected by
how you eat, how you move, and the type of lifestyle you lead.

The Crucial Question

Now that you understand why you have stubborn fat, right
down to the hormone and receptor level, the question is: How
do you alter your nutrition, exercise, and lifestyle to get rid if this
EVERYONE walking the face of this earth has an abundance of
fat cells throughout their bodies. In fact, if you’re a healthy
adult with normal body composition, you have approximately
30 billion fat cells. This is an astronomical number when you
think about it. Did you ever wonder why you have so many?
Have you ever wondered what those fat cells are for?

Fat Cells Are Genetically Programmed

The answer is, fat cells are part of our genetic code and they
enable us to use stored energy when food is scarce. This survival
mechanism works very much the same today as it did 10,000
years ago. However, there is an abundance of food in modern
society today, and we no longer need to store so much fat to
survive.

When you consume too many calories, your body goes into
storage mode for the “lean times,” so to speak, but the lean
time never comes. So your body simply stores those extra
calories as fat. When you eat fewer calories than your body
demands, your cells release stored fat for energy. Pretty simple
equation; however, not all fat is the same.

Placement of Fat Deposits in Your Body

The placement of fat deposits on our bodies varies depending on
each person’s genetic influences, lifestyle choices, and nutritional intake.

Men tend to store their body fat around their
bellies and chest. Women tend to store it around their hips,
buttocks, thighs, and the backs of their arms. A complete
discussion of hormones and fat storage is beyond the scope of
this article, but let it suffice to say that certain hormonal
processes do determine body fat distribution.

The Primary Factor in Failing to Lose Fat

Many people who attempt to lose body fat fail to account for
one major factor, a stumbling block to long-term success. They
approach fat loss and fitness with great enthusiasm and
determination and, with this attitude, they lose body fat and
feel great. Even so, they just can’t seem to get rid of all the fat
they want to. They lose fat successfully for a time, but ultimately
get stuck just before all of the fat is completely gone.

This is commonly known as a plateau, and this phenomenon
causes many people who were previously successful to lose their
enthusiasm and return to their old ways. When old habits take
over again - and this happens to the majority of dieters - the
body fat comes back with a vengeance. This is due to
programming of the fat cell. Each time you try to lose body fat
again, it seems to take longer and require more effort.

The Solution to Stubborn Fat

So what is the real solution? It’s simple: you must understand
how fat cells work and how to move past the plateau
phenomenon and lose the last bit of body fat-what we call
“stubborn fat.”

I have worked with many clients and I would say most of them
have a good amount of stubborn body fat. This fat is literally
programmed to be very difficult to lose. It seems to remain on
our bodies no matter what we do, hence the phrase stubborn
fat. Most modern diets and weight loss programs seem to work
in the beginning, but they never really address this crucial part
of fat loss -the last bit of stubborn fat.

Your Hormones and Stubborn Fat
Stubborn fat develops when your hormonal pathways are
broken down. Age does play a role in this: fat deposits increase
and become more resistant to fat loss methods as you get older.

This you have little control over, but some things that lead to
stubborn fat development are under your control. Yo-yo dieting
is one of them. Losing weight on crash diets and then regaining
it-often known as the “ebound effect” - only increase
stubborn fat in the long run. A decrease in exercise and activity
level also compounds the stubborn fat problem. This is why
people who crash-diet on low calories and refuse to exercise
often have the worst stubborn fat problems of all.

Our ancestors really never had to deal with this problem
because they moved and engaged in physical labor as a regular
part of daily life, whereas technological conveniences and the
modern lifestyle have caused many of us to become lazy and
inactive.

Stubborn fat is metabolized extremely slowly and resists the
hormonal process that takes place when the fat burning process
starts up. To burn fat, the adrenal hormones (better known as
adrenaline and noradrenaline) attach to the fat cell receptors
and essentially “open them up” so the fat can be used in the
energy pathways. There are two kinds of receptors in your fat
cells: one is alpha and the other beta. The beta receptors are
much more active and respond to adrenal hormones. To lose
body fat, the adrenal hormones switch on and the body begins
to use fat as energy. However, in the case of people with
stubborn fat, this does not occur, so no body fat is lost.

According to my good friend and colleague Ori Hofmekler,
author of The Warrior Diet, stubborn fat has a lower ratio of beta
receptors to alpha receptors. Therefore, your body’s hormonal
“fat dissolver,” adrenaline, is unable to enter the fat cell and
open the door. Hofmekler also points out that “to make these
matters worse, stubborn fat has more estrogen receptors, which
cause even more stubborn fat.”

If all this sounds bad enough, what makes it even worse is that if
you indulge in the typical modern diet and sedentary lifestyle,
this often results in insulin sensitivity. (For more information,
read my past article on “Insulin Sensitivity.”) On top of
everything else, your fat tissue becomes so incredibly resistant
to your attempts to lose it, it seems like you will be stuck with it
forever.

Why Dieting Alone Doesn’t Work

Diets fail because they only look at the caloric reduction side of
the equation. You need to understand the other variables in the
equation - exercise and lifestyle. You must understand the
deeper issues you are really dealing with. Getting rid of
stubborn fat is not nearly as simple as just slashing calories and
dieting. Stubborn fat is the result of a complex interplay of
biological and hormonal processes - all of which are affected by
how you eat, how you move, and the type of lifestyle you lead.

The Crucial Question

Now that you understand why you have stubborn fat, right
down to the hormone and receptor level, the question is: How
do you alter your nutrition, exercise, and lifestyle to get rid if this
resistant body fat?

The answer is revealed in Part 2. Read on-

The answer is revealed in Part 2. Read on-

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Belly fat is a cause of concern for millions around the world, and with right reason. Studies have shown people with tummies overflowing with belly fat are at a greater risk of developing heart disease, cancer and many others. However, this ‘pandemic’ can be greatly curbed if you make a pledge to follow an apt nutrition and fitness regimen. This regimen should be geared to improving overall fitness, rather than just focusing on a particular body part.

If you are getting panicky about becoming a replica of the Laughing Buddha, follow these steps to beat the flab and say adios to bloated bellies for good:

Maintain a balanced diet: And by that, I mean eat everything in moderation. Crash diets and popping diet pills have an adverse affect on your metabolism. The body needs ample nourishment from the right foods to keep itself healthy and free of disease. To begin losing belly fat start with some obvious villains such as trans fats (doughnuts, French fries, cream cookies, butter and candy bars) and high fructose corn syrup. These processed food substitutes wreck havoc on your quest for less belly fat. By reading labels you will become and expect at recognizing these culprits. Consume monounsaturated fats found in avocados, dark chocolate, nuts (raw almonds, walnuts, sesame seeds, pumpkin seeds and hemp seeds) and olive oil. In addition to omega 3 oils – flaxseed, hempseeds, fish oil, instead.

That said, indulge in your favorite foods once in a while, but keep your focus on less sugar, processed foods and more belly fat fighting cruciferous vegetables (Broccoli, Cauliflower, brussel sprouts, and Cabbage), Citrus fruits, red raspberries and white meat. The effects of eating fatty, refined foods tend to show most around your tummy area, so always start with the food you put in your mouth. Read more…

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Below you will find common supplements used for fat
burning

Caffeine
Now that ephedra is banned, caffeine and caffeine-containing
substances are by far the most popular ingredients used in
energy and fat-burning supplements. Caffeine is found in the
leaves, seeds, or fruits of at least five dozen plants, and common
food sources of caffeine include soda, coffee, and chocolate.
Most people are familiar with caffeine and what it does to the
body, including stimulating the central nervous system, raising
the heart rate, and increasing alertness. Although research has
demonstrated that caffeine is a thermogenic which increases fat
oxidation, caffeine taken by itself is unlikely to produce any
significant amount of real world fat loss. Caffeine is more
commonly used as an additive agent in thermogenic stacks, as
with ephedrine in the ephedrine-caffeine (EC) combination.
If you decide to use the caffeine in coffee as a natural
thermogenic, please use organic coffee if possible! Coffee is one
of the most pesticided and herbicided products in the world,
followed by cotton.

Guarana
Guarana or kola nut is really just another name for caffeine.
Guarana is also known to treat diarrhea, decrease fatigue, curb
the appetite, and help with arthritis pain. Guarana also helps to
reduce hangovers from alcohol abuse and headaches during
menstruation.

Aspirin
Aspirin is often added to the ephedrine-caffeine stack
(collectively known as the ECA stack). Aspirin is a blood thinner,
which amplifies the effect of the thermogenics ephedrine and
caffeine. Aspirin is often listed as white willow bark extract,
from which it is derived. Ephedra and caffeine work
independently of aspirin, and excessive use of aspirin can be
harsh on the stomach lining.

L-Carnitine
The amino acid L-carnitine is used (and required) to release
energy from fat. Research shows that individuals who
supplement with L-carnitine while engaging in an exercise
regimen are less likely to experience muscle soreness.
You may see labels that list ‘acetyl’- L-carnitine. This version of
L-carnitine does basically the same thing as regular L-carnitine:
metabolize food into energy.

Although L-carnitine is often marketed as a fat burner and
included in many fat-burning supplements, the research is
conflicting and inconclusive. Real world results have not
matched the advertising hype. Furthermore, the dosages used
in many product formulations may be insufficient to elicit any
potential benefits. Read more…

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