This affects a lot of men, I know from the sheer amount of conversations I have on a day-to-day basis. I’ll be covering this in some detail in the upcoming program, but if you want something to get you started read these posts. So make sure you do emphasis some of the butt building techniques as described in this post. One point I do have to make though, is that for the most part, your body shape is what it’s going to be, unless of course we are talking radical body changes.
There is very little you can do to influence specific fat distribution and vigorously exercising a specific body part will not have any influence on local fat in that area.
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However, as with any weight loss regimen, you should lose weight in a healthy manner by eating right and incorporate daily exercise into your routine. Surprisingly, one of the most effective means of shedding pounds is drinking plenty of water.
Many of you will be aware that I am currently at the closing stages of the hardest and most disciplined diet I have followed in well over a decade.A You may also know that it is my long held belief that unless you are one of the very fortunate few who can get ripped just by dropping bread from your diet, a bit, or even a lot, of suffering are inevitable consequences of doing what it takes to attain extreme condition.A I am blessed with a fairly average metabolism, it is neither excessively slow not is it excessively fast (genetically I am closest to my brother who has never seen his abs in his lifea€¦sorry Mark!), so despite my years of knowledge and tricks of the trade I still need to suffer at times, and the leaner and more carb depleted I become, the harder it is to function like a patient, tolerant, calm human being! My fat loss progress from week zero to week five and week seven: cheating for fat loss can work wonders if done correctly! Fruit, other than a couple of apples or a handful of berries, should be off the list.A Fructose has very limited impact on spiking leptin levels. You need to be lean, depleted, and starting to feel totally worn down.A It will NOT happen in the first month of your diet unless you are already very lean to start with. As a basic rule of thumb, if you are in any way unsure that you are ready for a refeed then you have answered your own question.A When I helped Glenn Parker with his amazing 3 month transformation I recall looking at his ripped up physique, seeing the far away glaze across his eyes, and even a hibernating bear could have sensed his fatigue and a€?flatnessa€?.A So I asked him what he was craving most, and when he responded with a desperate gasp of a€?Pizza, Boss!a€? I sent him home with the orders that he had to eat three large pizzas of his choice that day! This is a tricky question to answer in any sort of generic manner and it is where the science and the art of coaching come into play.A When I had my recent refeed I ate about 1500gms of carbs in one single day!
In terms of determining refeed levels, keep reminding yourself that the lower the leptin levels the more calories above daily maintenance will be required to spike them back up and shift the body into an optimal fat burning mode. I was very flat, so a refeed day was in order for me.A It may be that you need a refeed window that is much shorter.A Either way, ensure you damn well deserve that refeed before you stuff your fat face a€“ it is not an excuse for gross piggery! Strategic refeeds have kept me progressing as you can see in these photos taken at week 3, 5 and 7! And for the females amongst you, hard dieting and lower body fat levels play havoc with menstruation and fertility levels.A On top of this there is the additional issue of osteoporosis for very lean women, so regular refeeds can be of massive benefit here. Do you think it is better to refeed with any sort of carbs or do you plan more carefully and go with higher quality carbs such as sweet potatoes etc.?
1 treat meal every 5 days seems to working well for me at the moment – muscle is going up, fat is coming down. If you have time, or can prepare it before, meat & nuts is something suggested by Charles Poliquin. A consult with me costs A?200, but I think I am going to stop doing this, and I only take PT clients on these days if they can commit to close to A?10K for approx 3 months training.
Estrogenomics is a (very very expensive but very very powerful) medical grade protein (non whey) that really helps shift estrogenic fat deposits – so think pec and hamstring.
That sounds about right, but if you do it right and don’t get too lax you will add weight (via glycogen) so the body fat % will drop further even though you may be adding a little more overall adipose tissue.
Taking myself as an example, if I look back on my diary I can see that I felt and performed fantastically until I hit sub 10%, had been dieting for over a month, was “overtrained, and had a depleted system.
I just tried to email you about photography work but the address you have on here bounced back…are you able to drop a 1 line email to [email protected] and then she can forward it to me so I have your email add? Read voraciously on the net – anything and everything and learn to sort the wheat from the chaff. I personally stick to fast walking as I have been doing so much training that anything else will negatively impact my recovery abilities that are already teetering on the edge of overtraining. Would you expect someone who weights considerably less that you, 75kg 13%bf to loss much muscle mass by adopting the same calorie intake protocol as you did.
It sounds generally right but I can’t really give specific timing advice without actually knowing your body. Hello Nick, I actually met you once when you were just opening your gym, don’t know if you remember (You were very busy on a conference call and I came to you regarding biosignature).
2) I am much stronger (managed to do one chin up from doing none) and I can see an increase in size and definition (through the fat) of my arms, shoulders, and back, but not around my lower chest and abdominal area. Truthfully, a refeed is a very hard thing to get right and the best way is to work with someone experienced who can also be highly objective. It is impossible to say categorically, but if you are so depleted that walking is a chore one big Father’s Day refeed blowout may well not hurt you, and could be a good thing for longer term fat loss both physiologically and mentally. I think pwo carbs can sometimes be overrated when trying to get lean, but nor do I believe that if you are over 10% then it is set in stone that you should severely limit carbs.
While this may sound like a hard life for people reading this comment, trust me, the end result is far worth it! I was wandering how you dealt with the lack of brain functionality on this diet and also, how you negated the effects of severe dieting ?? I should point out I’m 20 years old and live in the current warm climate of Australia. These problems still persist even though I have upped my calories and have had the occasional carbohydrates.
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Go on any diet and it won’t be long until your body starts fighting for every ounce of your body fat.
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If you are lucky enough to have a great personal trainer (cough, cough!) then you may not actually lose all that much body weight despite losing a heck of a lot of body fat.
Charles Poliquin says that it takes about 3,000 measurements to become proficient with calipers so do make sure that if you use them you are working with a competent practitioner.
As I said earlier the (un-photo shopped)camera never lies, and you would be astounded by how small improvements creep up on you unseen and accumulate into remarkable body transformations! Rather than disappearing from a particular place, fat comes off layer by layer from the whole body.
However, men that focusing heavily on weight training need to watch and track the build up of fat in this area. Which is why I place a strong focus on describing how to make workouts, fitness and the bodybuilding lifestyle work for YOU! Now protein contains a higher thermic affect on fat than carbs or fats do, so each lunch consumed ought to be focused on protein by using a share of carbs or fats to generate in the remainder of your calories. You don’t need to more time to spare there is much surprise so be smart with the exercise. If you choose unhealthy methods to lose weight, you may find that you will gain back the weight you've lost in a relatively short period of time. Foods such as broccoli, brussel sprouts and leafy greens are loaded with fiber and other nutrients.
And if you want to get really lean, then you need to make it your friend and become familiar with the right ways to control it, rather than as with 99% of cases have it control you.A I regard it as the hormone that a€?assesses your current nutritional statusa€?, which is why it is so significant to the person seeking significant fat loss.
But if you are 9% then you need carbs every day to start adding muscle, just play with the macros a bit and see what happens. The best thing to do is watch out for the educational products I’ll be launching within the next 2 months. I need to also know how much more weight you want to lose, the current rate of weight loss, energy levels etc.
If you can afford it and you live in the UK then my experience suggests that you should make it a staple part of your supplement regime.
This is not a state I would ever advise a performance driven athlete to enter, and I wouldn’t have hit it myself at the stage that I did if I had given myself more preparation time, or not got so damn fat over Christmas!! You suggested in a previous post that you take 10-12 calories per pound of body weight, would you suggest this amount for everyone when dieting down? Possibly 100gms from amino caps and BCAAs – this is what has helped me get by on low calories.
I was doing cardio twice a week and weights three times a week until I read much articles on the detrimental effects of cardio on fat loss and how pure weights is the way to go for long term fat loss.
My best advice is to find someone who can see your body and level of conditioning and give you advice accordingly.
I was curious as to how much non-surgical techniques (weights, diet, biosignature modulation and the improved hormonal profile these three produce) can reduce the gyno.
But true gyno, that hardening under the nipple, will not go with a change of diet or any fancy BioSignature protocols. I think I have tried to answer it as best I can in the blog itself – the bottom line is that a refeed works ONLY when you are flat, relatively drained, and lean. We tend to lose personal objectivity very easily when blood sugar is low and hunger is rampant! Being just under 15% bf sometimes I feel that pwo carbs would be better than a clean carb up meal once a week. Fat Loss Jimpness Beauty chooses stem, leaf, bud and fruit of different plants, and bamboo vinegar without any pollution as its raw material. It also SUPER BOOSTS fat reduction from increasing cAMP and GMP to improving the conversion of the T4 thyroid hormone to the more active T3.
All you do is eat plenty of tasty food like chicken, stir fry, salmon, vegetables, lamb etc. All whilst SUPERCHARGING your metabolism and NEVER having to give up a single one of your favorite foods again.
All because of the Rapid Fat Loss Diet Program… and the self discipline to stick to it. This has been the only diet to not only succeed in my weight loss but also to make me want to change the way I eat permanently… Thanks Ryan!
Remember you’ll either drop a hell of a lot of fat really fast with this system, or you pay nothing. On our 6 week rapid fat loss programmes many of our male clients lose only about 5-10 lbs of overall body weight despite losing 20lbs plus of fat! This is why I constantly talk about techniques to make any one workout program work for YOU! Stay committed to your training and nutrition goals, because building lean muscle will probably take time. By cutting your workout down to Twenty minutes and ultizing burst of high intensity included with periods of sleep you stimulate your metabolic process and burn fat in the higher rate all day long.
You will need to eat fruit in moderation because fruits contain calories and you will need to limit your caloric intake if you want to lose weight. You should start out with less intense activity and work your way up to at least moderately intense exercise for 30 minutes per day.
I know it is completely dependent on each individual but it would be useful to have a general idea seeing as we know how long you have been training for etc. Also tell me the exercises you can’t do due to your hip replacement, the years using a walker, and I can get an easy to follow programme sent to you for your gym in Earls Court.
It is only when the real suffering of the diet sets in that you will see a performance drop off, and I don’t think it is necessary to go so hard so fast when cosmetic appearance is not all that important.
If you have been 5 weeks on very low carbs then a single carb meal is also definitely called for now. We all have crosses to bear and the secret is how we step up to the plate to deal with our problems. So I stopped the cardio and am in my fifth week of implementing the german body composition program by Poliquin.
This may seem obvious based on what you mentioned above but for clarification, do I just keep dieting until I am entirely drained and refeed whenever I reach this stage? There’s little information out there suggesting non-surgical approaches, which is why your article was interesting. If that is what you really have, then the only recourse is surgery if it bothers you that much.
It is not an excuse to go crazy at weekends unless it is that very very rare occasion when you are so calorie and carb deprived, overtrained and jaded, that the hyper calorie surge will do you good. I found fruit as my treat after dieing of a lack of energy and found this did not hinder my fat loss much.
I looked good, I felt healthy and I was genuinely excited that I could comfortably stand with no top on!
As a vegetarian I replaced all meat with quorn but other than this I have stuck to it by the book. This is because their body composition has made a paradigm shift towards holding muscle at the expense of fat.
To ensure proper accuracy they need to be using medical grade calipers of the type put out by Harpenden. We know by now that you can’t control where one loses fat around the body, but one thing you do not want to do is lose a stack load of fat from your butt! You should cut out sugar-filled snacks as these add a great deal to your calorie count. But, if you're not eating regularly your body isn't getting the fuel it needs and this will slow your metabolism down and may even result in weight gain. Today I weight exactly what I weighed when I started (117kg), but I now have about 10 visible and prominent veins crisscrossing my abs whereas I was a fat blob at the start of January!! Trust me, very very few people have perfect childhoods, I myself used to “swim” in buckets of plastic granules, breathing in all the toxic fumes, something I shudder at the thought of now!! For probably the few months I have struggled to get below 10%, after reading your article I am now motivated to have another good crack at it.
In fact the absolute best person to gauge your body fat losses would be a good BioSignature Modulation expert. I can tell my tryroid has slowed down sinceA I am cold all the time and im pretty depeleted as walking is now a chore.
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