Fat Loss Roundtable With The Experts - Question 2 - How has your approach to fat loss changed in the past few years?

1. Fat Loss Roundtable
With The Experts
Question 2
How has your approach to fat
loss changed in the past few
years?

2. Layne Norton
How has your approach to fat loss changed in the past few years?
“I think the biggest thing is I space my meals much further
apart.
When I was younger I bought into the dogma that more
frequent meals 'stimulate' metabolism and improve
muscle retention. This is simply not true and eating too
frequently may actually impede fat loss.
When I switched to 4-5 meals per day compared to 7-8 I
actually maintained more lean body mass and lost more
bodyfat and felt more satisfied after meals. This is also in
line with recent data showing that large boluses of
protein are better than smaller doses that are spread
out.”

3. Alan Aragon
How has your approach to fat loss changed in the past few years?
“It's been the same for quite some time now
(I've been at this since the early 90's).
However, I'd say that within the past decade or
so, I've been more conscious of having people
take maintenance breaks from their dieting.
Roughly every 4-8 weeks depending on the
individual circumstances, I'll have clients take a
full week off of the diet. ”

4. Borge Fagerli
How has your approach to fat loss changed in the past few years?
“Well, no major changes, but I would say the most significant has
been less cardio and more carb-based approaches. I can start
someone out with low carbs/high fat approaches depending on
starting point and training volume/activity levels, but as
someone gets very lean and their insulin sensitivity improves, I
find it more productive to add in carbs and go easy on the cardio
vs. the opposite strategy.
How many of you haven´t noticed that 1-2 weeks after your diet
(as long as you avoid the massive overfeeding binges some
partake in) you actually look a lot better? Not only did your
muscles fill out, but a lot of times bodyfat actually dropped as
well... Timing this gradual increase in carbs and reduction in
cardio to a couple of weeks before the end date
(competition, photoshoot or vacation) instead of after will give
you a pleasant surprise - even if it seems counter-intuitive.
Oh, and I also rely less on stimulants/fat-burners, and high-rep
depletion work these days.”

5. Gavin Allinson
How has your approach to fat loss changed in the past few years?
“It hasn't really changed and I've stuck to the core
fundamental principles.
Marketers are always coming up with new ways of
presenting the principles. They may talk about
different hormones and training methods.
I don't really buy into the 'cheat meal' idea as just
using that term sets your normal diet up to be a
negative and you are somehow depriving yourself for
6 days a week.”

6. Matt Lovell
How has your approach to fat loss changed in the past few years?
“It’s not really changed – same approach -
insulin sensitization, carbohydrate cycling, high
intensity interval training – let the diet do a lot
of the work for you rather than over training….
I did the foundations of the 4 week fat loss
system about 25 years ago! It worked then it
works now.”