The New Rules of Fat Loss
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Understand these fundamental nutrition, fitness and supplement "rules" that can help accelerate fat loss and break through weight loss plates and metabolic decline
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The New Rules of Fat Loss
- 1. The New Rules of Fat Loss Benjamin Brown, MS, CSCS
- 2. About Me
- 3. Do diets work? • 5% success rate • 66% of dieters gain the weight back + more
- 4. Weight loss vs. fat loss
- 5. Weight loss vs. fat loss
- 6. Which has more calories?
- 7. Comparison Special K w/ OJ – 81g Carb – 6g Protein – 0g Fat – 332 calories The types of calories affect the hormones we produce *calculated using myfitnesspal.com Veggie omelet with fruit – 26g Carb – 26g Pro – 15g fat – 330kcal
- 8. Hormones
- 9. Hormones control fat storage • Caloric restriction • Insulin dysregulation • Alcohol • Sleep deprivation • Refined carbohydrates • Stress • Toxicity • Bad fats and HFCS
- 10. Rule #1 Focus on macronutrients, not calories • Macronutrients dictate hormonal response Carbs = Insulin = Cortisol = Fat • Calorie restriction alters hormonal response Ghrelin, Leptin • Thermic effect of food Protein burns more calories and stores less fat – Protein calorie ≠ Carbohydrate calorie
- 11. Hormones • Determine how we feel from meal to meal – Happy, sad, hungry, energized, cravings, stressed, tired? • Choose real food more frequently for better hormonal control
- 12. Rule #2 Know your Protein Goal • Detoxification and immune system function • 2g/kg/d minimum for strength and size – 200lb man = 180g – 150lb female = 136g • Food Matters Trailer Typical Day 1. 4-6oz bison + handful macadamia nuts 2. 25g BCAA peri- workout 3. 5g EAA / 20g Whey post workout 4. 4-6oz chicken with large greens salad 5. 4-6oz salmon with 2-3 cups veggies
- 13. Rule #3 Rotate foods often to avoid sensitivities Responsible for 90% of food reactions • Wheat/Gluten • Peanuts • Soy • Corn • Milk, dairy/casein • Sugar/Artificial sweeteners • Fish/Shellfish • Eggs, specifically whites
- 14. Rule #4 Eat Fat to Lose Fat
- 15. Omega-3 vs Omega-6 “The diet of our ancestors was less dense in calories, being higher in fiber, rich in fruits, vegetables, lean meat, and fish. As a result, the diet was lower in total fat and saturated fat, but contained equal amounts of n-6 and n-3 essential fatty acids.” Poult Sci. 2000 Jul;79(7):961-70. PMID: 10901194 article Below “Today this ratio is about 10 to 1:20 to 25 to 1, indicating that Western diets are deficient in n-3 fatty acids compared with the diet on which humans evolved and their genetic patterns were established.”
- 16. Omega-6 overload Optimal ratio of Omega 6: 3 is 2:1, however the Standard American Diet is more like 25 or 50:1 – VERY INFLAMMATORY
- 17. Types of EFA’s
- 18. Rule #5 Detox Daily - Xenobiotic attack - Chemicals not naturally found in the body - Endocrine-suppressing / Estrogen-like compounds - “A man born in 1970 had about 20% less testosterone at age 35 than a man of his father’s generation at the same age.”
- 19. Detox Daily
- 20. Detox Daily • Daily bowel movements • Juicing green veggies + lemon, ginger, beet, garlic • Fiber • Medical food powders • Herb specific protocols for estrogen-like compounds • Sweat/infrared Sauna/Exercise
- 21. Rule #6 Train for Growth Hormone • 75-85% of 1RM and shorter rest periods (30- 60sec) – Train HEAVY • Hypertrophy is best – 4sets x 10reps w/ 60s rest • Lactate production
- 22. Rule #7 Sprint Intervals • Short bursts of high intensity • Produce more GH without excess cortisol • Strongman training • Improved glucose metabolism • Improved fat reduction
- 23. Sprint Protocols Tabata • 5 min warm-up • 4 min WORK – 20s MAX – 10s recover – Repeat 8x • 5 min cool-down Manipulate variables to progress client every week Beginner • 5 min warm-up • 10-15min work – 20s @ 90% Max – 40s recovery @ 60% – Repeat 10-15x • 5 min cool down
- 24. Rule #8 Prioritize Recovery and Sleep • Unloading week (1/2 volume) every 4-5 weeks – Maintain intensity but ½ # of sets • Epsom salt baths and Magnesium – 4-6lbs Epsom salt – Men: 2000mg per day / Women: 1200mg per day • Sleep 7-9 hours every night consistently at normal hours
- 25. Rule #9 Smart Supplementation Basics 1. Digestive enzymes 2. Fish oil 3. Magnesium 4. Multivitamin/mineral 5. Probiotic 6. Vit. D3
- 26. Fat loss with omega-3’s • Fish oil > 1-1.5g per % body fat for first 3-6 months • 15g per tablespoon • 1g per tablet • Beneficial for every cell in the body – Inflamed – EPA – Cognitive/Pregnancy - DHA
- 27. Pre / Post-workout Supp’s Pre-Workout (30min) 1. BCAA’s 2. Acetyl L-carnitine 3. Caffeine Post-Workout (immediately after) 1. L- glutamine 2. Vit. C 3. Magnesium glycinate 4. Greens powder 5. Undenatured Whey 6. EAA’s
- 28. Supplementation • BCAA’s and EAA’s – Increase protein synthesis and glucose tolerance – Speed recovery and aid in fat loss • Dosing – 200lb male: 40g BCAA’s peri workout and 15g EAA’s post – 150lb female: 25g BCAA’s peri workout and 8-10g EAA’s post
- 29. The New Rules of Fat Loss 1. Focus on macronutrients, not calories 2. Quality of food matters 3. Rotate foods often 4. Protein Goal 5. Eat fat to lose fat 6. Detoxify daily 7. Train for growth hormone 8. Do sprint intervals for cardio 9. Prioritize recovery and sleep 10. Smart supplementation
Editor's Notes
- I learned very quickly, that there’s something else going on – it’s not just about calories and diets and exercise
- What’s the difference with weight loss vs. fat loss? Weight loss: losing fat, muscle, bone, organ, water Fat loss: lose fat, typically to be healthier… 10-12% for men, 15-20% for women Tracking weight is unreliable and irrelevant based on BMI Carbs bind to water – less carbs, less water Tracking fat loss requires specific measurements: circumference, pictures, calipers. Weight may not change.
- To understand weight loss vs fat loss, you have to understand this question – which has more calories If these 2 are equal, then what’s the difference Difference is in macronutrient ratio – different messages to the body
- What are hormones that we commonly think about?
- Leptin Resistance (Vicious cycle) Eat more, gain body fat body fat = leptin in fat cells body fat = signaling to brain Brain thinks you’re starving = appetite You get fatter and hungrier You eat more and gain more fat Etc…
- Eat the EFA’s but importance on the correct ratios Increase LMM Reduce body fat Increase energy levels Improve hormonal function Stabilize blood sugar CV health Joint suppor
- http://www.washingtonsblog.com/2012/04/man-up-boost-your-testosterone-level-for-health-power-and-confidence.html
- Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.? University of California's Johnsson Cancer Center, Los Angeles, CA health.com Fish oil is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.? J Raloff Science News Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels. Andrew Stoll M.D.1999 Archives of General Psychiatry Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.? Hans R. Larsen, Msc chE "Fish Oils: The Essential Nutrients" International Health News Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.? Darlington, L Gail and Stone, Trevor W. Antioxidants and fatty acids in the amelioration of rheumatoid arthritis and related disorders. British Journal of Nutrition, Vol. 85, March 2001, pp.251-69. Oilofpisces.com Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%. Bigger,J. Thomas and El-Sherif, Tarek. Polyunsaturated fatty acids and cardiovascular events: a fish tale. Circulation, Vol.103, February 6, 2001, pp623-25 (editorial). Oilofpisces.com Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease. Donadio, James V.,et al. A controlled trial of fish oil in IgA nephropathy. New England Journal of Medicine, Vol 331 November 3, 1994, pp1194-99?Van Ypersele de Strihou, Charles. Fish oil for IgA nephropathy? New England Journal of Medicine, Vol 331, November 3, 1994, pp 1227-29 (editorial). Oilofpisces.com Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma. Dry J. and Vincent D. Effect of a Fish oil diet on asthma: results of a 1-year double bind study. Int Arch Allerguy Appl Immurol, Vol.95, 1991,pp.156-57. Oilofpisces.com Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes. Toft, Ingrid, et al. Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp 911-18. Connor, William E. Diabetes, fish oil, and vascular disease. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp950-52. Oilofpisces.com. Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer.? Norrish, A,E, et al. Prostate cancer risk and consumption of fish oils: A dietary biomaker-based case-control study. British Journal of Cancer, Vol. 81, No.7, December 1999, pp.1238-42"