A Hamilton Personal Trainer found this for you:
Lose those Last 5 Pounds of Fat
How to strip it and rip it once and for all.
By Brett Hall, R.D.
Have you ever been crankin’ up a tough mountain bike trail, working your guts out and suffering the whole time yet the top just seems to keep getting farther away? Then, once you finally hit the summit, you discover that your back brake has been locked up and dragging the whole way. First, you curse the brake for slowing you down and causing you undue pain and anguish. Then, as you’re pulling your bike out of the tree, you actually feel a touch of relief to know that you really aren’t the cardio cripple you thought you were—you’ve got that damn brake to blame..
For any and all of you (mountain biker or not) who have tried for years without success to rip the last few pounds of fat off your midsection, this is exactly how you’re gonna feel after reading this article. Why? Because I’m about to show you how your fat-burning brakes have been locked up for years. Then I’ll show you how to take the brakes off your fat-burning free-wheel, sending you rolling at warp speeds into the realm of the ripped. Strap on your brain bucket and let’s ride.
The brakes and the lube
This fat-burning brake is so subtle and insidious that scientists never
even knew it existed until a few years ago. Sure they had given names
to the mystery of body-fat regulation; namely the “set-point theory”
and “lipostatic theory,” stating that we are genetically pre-disposed
to carry a certain level of body fat. And any and all attempts to drop
below that level will eventually fail because the body will
self-regulate back to the set-point level. In other words, telling us
to be fat and happy because that’s the way it is.
In 1994 this all changed when a group of scientists from Rockefeller
University in New York discovered what is now known as the “fat gene.”
This fat gene appears to be the “master control” for body fat
regulation. It controls body-fat levels through the secretion of a
peptide called “leptin.” And it’s this leptin molecule that can either
put the brakes on or provide the lube we need to maximize our fat-loss
potential.
The metabolic master
Leptin is the granddaddy of all metabolic control molecules. It sits at
the top of the metabolic chain and, by regulation of other chemical
cascades below, controls almost every aspect of fuel utilization and
metabolism. For instance, dozens of research studies over the past
eight years have shown that high levels of leptin potentate all of the
following effects in the body (the lube):
• Suppresses both short-term and long-term appetite
• Stimulates thyroid hormone production
• Increases (lipolysis) fat burning within the fat
cell
• Decreases lipogenesis (fat storage)
• Preferentially stimulates fat burning over protein
catabolism, reducing body fat and sparing muscle
• Actually destroys white fat cells
• Increases endorphins
• Enhances sex hormone production
Good stuff huh? Yeah, but there is a downside. Low leptin levels cause
the exact opposite effects. So what’s the problem? All we need to do is
keep the fat gene cranking out leptin and we’re good to go right?
Right. But here’s the catch. Almost all leptin production takes place
in our fat cells. And the main thing that stimulates leptin production
is the expansion of the fat cell.
In other words, as we gain body fat leptin production goes up and sends
a message to our bodies saying, “OK, we have sufficient fat stores. We
can back off now.” This is great in that it keeps us from getting too
fat. What’s not so great is that it also works in reverse. Leptin
production is also attenuated in fat cells as they shrink. Therefore,
as we lose fat to the point where our body senses we are “at risk” for
being short on energy reserves, it virtually shuts down leptin
production altogether. This then cranks up our fat-storage mechanisms,
slows the metabolism, makes us feel unbearably hungry and starts eating
muscle. And this is why leptin is the master controller, and how it
explains the “set-point” theory of fat homeostasis.
Now that you know the bad news, here’s some good news. There are ways
to “trick” the body into maintaining reasonably strong levels of leptin
production even as our body fat gets extremely low—I’m going to show
you how to do it. But first a quick explanation of how my “leptin
lifting” plan works.
Leptin lifters
Besides the actual size of the fat cells in our body there are other
things that can and do affect the production of leptin. They are:
• Insulin Next to fat cell size, insulin is the most powerful regulator of leptin
production known. Simply said, insulin stimulates leptin production.
Now this can be a double-edged sword because insulin also has the
ability to create fat storage in certain physiologic environments. The
trick is to stimulate insulin at the right times, with the right foods,
to increase leptin production without stimulating fat storage. This is
covered in the plan.
• Meal composition
Due to the powerful effects of insulin it makes sense that meal
composition plays a key role in leptin regulation. Research shows that
low-fat, high-carb meals are most effective at raising both insulin and
leptin. What you don’t want to do is combine a lot of fat with your
carbs because you will stimulate too much fat storage secondary to the
fat-laden insulin spike. We will focus on combining carbs and proteins
(and even insulin stimulating proteins alone) to create the desired
insulin effect.
• Meal timing
Every time we eat a meal leptin levels in the blood jump up by as much
as 40 percent, and stay elevated for three to four hours. Conversely,
going without food for as little as 10 hours can significantly suppress
leptin production. For this reason, small, frequent meals are vital to
the maintenance of robust leptin levels.
• Cortisol Interestingly, the presence of this catabolic hormone actually enhances
the leptin-stimulating effects of insulin. However, the cortisol level
needs to be moderate and of short duration. Long-term cortisol
elevation will suppress leptin. This is why I will be recommending a
small dose of carbs before exercise and a dose of carbs and protein
after. This will combine the exercise-induced cortisol spike with an
insulin spike in the presence of protein—creating a perfect anabolic,
fat-loss environment.
• DHT
Also know as dihydrotestosterone, this is one of the “bad” metabolites
of testosterone, which is also known to be implicated in prostate
problems. DHT suppresses leptin production. Therefore, I recommend
supplementing with aaw palmetto to decrease DHT production.
• BCAAs and Arginine
These aminos are known to stimulate insulin and will be used before bed
to keep leptin levels high overnight without inducing fat storage.
• Vitamin E
A daily dose of 800 units of vitamin E has been shown to stimulate
leptin production in humans.
• Zinc
Zinc deficiency has been connected to low leptin production. Also,
overweight people are usually zinc deficient for some reason. In one
study, by supplementing subjects’ diets with zinc, researchers were
able to substantially raise their blood leptin levels and fat-burning
capacity.
• Glucosamine
Now this is a weird one, but true. Glucosamine, acting as an
intermediary in the production of another nutrient in the body called
UDP-N-acetylglucosamine, has been shown to enhance leptin production in human fat cells.
The leptin-lifting plan
This plan provides 2,000 calories per day with a 40/40/20 macronutrient
profile (40 percent carbs, 40 percent protei, 20 percent fat). It is
designed to help keep leptin levels high throughout the day and
evening. By altering the nutrient ratios in the various meals and using
leptin-stimulating supplements, it is possible to keep leptin levels
high, even as body-fat levels fall.
Breakfast (7 a.m.)
Calories: 530
Carbs: 53 grams
Protein: 47 grams
Fat: 15 grams
Supplements
Zinc: 5 milligrams
Vitamin E: 400 IU
Saw Palmetto: as recommended
Glucosamine sulphate: 750 milligrams
Snack (10 a.m.)
Calories: 260
Carbs: 35 grams
Protein: 20 grams
Fat: 4 grams
Lunch (1 p.m.)
Calories: 480
Carbs: 40 grams
Protein: 47 grams
Fat: 15 grams
Snack (4:30 p.m. or 30 minutes prior to workout)
Calories: 140
Carbs: 20 grams
Protein: 10 grams
Fat: 2 grams
Snack (6 p.m. or directly after your workout)
Calories: 220
Carbs: 30 grams
Protein: 20 grams
Fat: 2 grams
Dinner (8 p.m.)
Calories: 375
Carbs: 25 grams
Protein: 50 grams
Fat: 8 grams
Supplements
Zinc: 5 milligrams
Vitamin E : 400 IU
Saw Palmetto: as recommended
Glucosamine sulphate: 750 milligrams
Pre-bed
Supplements-
BCAA blend : 6 grams leucine, 3 grams isoleucine, 3 grams valine
Arginine: 2 grams
Please keep in mind that this fat-loss plan is very specific to enhancing your fat-loss effort via the stimulation of leptin production. If you have other supplements that you currently take,
please feel free to continue to do so. Also, you may need to adjust the
calorie level to suit your needs. Just make sure to keep the basic
ratio of carbs/protein/fat the same.
Best of luck in your efforts to take the brakes off your final fat
loss. If you follow this plan, I guarantee it will help take you to the
next level of leanness.
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