In my last post I talked about how to eat so that you cannot gain fat.
But how do we eat to actually lose it?

Also, can we do so and keep, if not build, our lean tissue in the process?

Yes of course you can!

The Body Fat Hurdle

The biggest hurdle to getting a six pack is body fat. That’s why any six pack guide worth it’s salt better focus primarily on diet. If you come across programs that encourage long, complicated abdominal workouts with a little (or even no) ‘healthy’ eating section (probably low-fat if they haven’t done their homework ) I would encourage you to dismiss it immediately. You’ll only end up frustrated because of time-wasted and money lost.

What we need is a precise nutritional strategy that continuously encourages the body to give up its fat stores. Truth be told, it’s not even that hard to do. We need to take the guesswork out of it too. Losing fat can be achieved with absolute certainty if you know what you’re doing.

We also need the most effective method of doing cardio on the planet. Cardio that won’t rob us of our lean muscle and actually promotes fat loss long after we’ve left the gym.

Thirdly, we need a simple ab-stimulating workout. Building ab muscle is simple, you only need a few basic movements. What’s important though is form, timing and resistance.

Combine these 3 factors and you have the fastest, most effective way to get six pack abs.
Combine these 3 factors and you have ‘Total Six Pack Abs.’

It isn’t a technical or complicated diet book. It’s an extremely practical guide that anyone can follow. It’s written in simple language with simple steps to follow. It’s like being taken by the hand and guided through the whole process.

After reading for a short while you’ll understand why your body has to give up it’s fat stores on this program.

I can’t wait to get it out there. People who have previously failed will succeed; and faster than they thought possible too. It’s coming very soon. To be notified the moment it becomes available please subscribe to the RSS feed or by email by entering your email address into the box in the sidebar.

Your Buddy,

Mark McManus

If you're new here, please download my free workout and diet book and start transforming your body today!. Thanks for visiting!

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4 Comments » | Posted in Lose Fat, Six Pack Abs

Obesity is a disorder of excess fat accumulation.
Obesity arises because ‘calories in’ is greater than ‘calories out’.

Which one of the above statements is true?
Are they both true?

Do fat people just eat too damn much or do they just store fat easier than everyone else?

What if you couldn’t get fat on a high-fat/low-carb diet?

Here I’ll attempt to lay out the case that the above statement is absolutely true. Eat fat (and lots of it if you like) with low carbs and you won’t gain any fat. If this is your first exposure to this idea, keep an open mind - it’s good news!

I’ll lay this out step by step. It’s a little technical but hopefully I describe it in such a way the makes logical sense.

The Case For A High-Fat Diet

Calories In / Calories Out are NOT Independent Variables – We need to stop thinking about them as if they are. When you eat less your metabolism slows to compensate for this. That’s why Low Calorie (semi-starvation) diets are not a permanent solution for weight loss. So ‘Calories In/Calories Out’ affect each other.

Obesity is a Disorder of Excess Fat Accumulation – Obese people are physiologically different in that they store fat much more easily than others. Saying that fat people are fat because they eat more calories than they expend is akin to saying alcoholics are alcoholic because they drink too much! We need to understand the cause of excess fat accumulation.

What Then Regulates the Fat Tissue? If understanding what causes the body to want to store excess fat holds the key, what regulates this process? The answer is that the main regulator is Insulin. As insulin in the body increases, lipolysis (burning fat for fuel) decreases. Why? First a few technical notes:

* There are 2 forms of fat; fatty acids and triglycerides
* Fat is stored in the cells as triglyceride which is 3 fatty acids bound together by a glycerol molecule
* Fat is burned for fuel as fatty acids. Fat also enters and exits the cells as fatty acids.
* Fat in the fat cells is in a constant state of flux (cycling) i.e. fat goes into and out of the cells continuously. This is called the triglyceride/fatty acid cycle.
* If more triglyceride is falling apart into fatty acid, you’re losing fat. If more fatty acids are binding together to triglyceride, you’re gaining fat.

With me so far? Ok, the pivotal role is played by a molecule called alpha-glycerol phosphate. Without this there is no glycerol to bind fatty acids to triglyceride i.e. fat cannot be stored in the fat cells. The more of it you have, the more fatty acids can be stored as triglyceride in the fat cells. So, where does alpha-glycerol phosphate come from?

Alpha-glycerol phosphate comes from burning blood sugar (glucose). The more blood sugar is driven into fat cells and burned for fuel, the more alpha-glycerol phosphate will be available. The more Alpha-glycerol phosphate available, the more fat can be deposited.

Bear with me, we’re nearly there . Therefore, whatever works to transport glucose into fat cells, works to deposit fat and keep it there! This is exactly what insulin does i.e. it transports glucose into fat cells. High insulin levels are therefore not what we want when our goal is to lose fat.

What Causes High Insulin Levels? Insulin is secreted by the pancreas in response to the carbohydrates in our diet. Large amounts of carbohydrates raise blood sugar and cause this release of insulin.

Conclusion

It is therefore true that insulin regulates fat metabolism and that carbohydrates drive insulin secretion. It is then also fair to say that carbohydrates drive obesity.

“But a low-carb diet is by definition high in fat, so can’t I get fat even without the carbs?”

As alluded to earlier, without alpha-glycerol phosphate present, fatty acids cannot be bound into triglyceride (which is stored body fat). Therefore: (and this wraps it up)

You cannot gain fat on a high fat/low carb diet.

Enjoy the following video. It’s from Gary Taubes, author of Good Calories, Bad Calories. He does an excellent job of putting this case forward. Watch from around the 45 minute mark to get straight into the meat (pun definitely intended) of the lecture.

Stay Thin & Stay Motivated
Mark McManusimage credits miamifeeder and lorimarsha

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13 Comments » | Posted in Bodybuilding Diet, Lose Fat

Basically, all you do is let Rocky Balboa kick your ass!

Here’s a clip you should watch:

* every time you don’t feel like working out
* every time you are tempted to feel sorry yourself
* every time you want to quit
* every time you think you’ve got it bad

Stay Motivated!

Mark McManus

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1 Comment » | Posted in Motivation