Post on 12-Apr-2017
The New Rules of Fat Loss
Benjamin Brown, MS, CSCS
About Me
Do diets work?
• 5% success rate
• 66% of dieters gain the weight back + more
Weight loss vs. fat loss
Weight loss vs. fat loss
Which has more calories?
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
Hormones
Hormones control fat storage
• Caloric restriction• Insulin dysregulation• Alcohol• Sleep deprivation• Refined carbohydrates• Stress• Toxicity• Bad fats and HFCS
Rule #1Focus on macronutrients, not calories
• Macronutrients dictate hormonal responseCarbs = Insulin = Cortisol = Fat
• Calorie restriction alters hormonal responseGhrelin, Leptin
• Thermic effect of foodProtein burns more calories and stores less fat– Protein calorie ≠ Carbohydrate calorie
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
Rule #2Know 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 Day1. 4-6oz bison + handful
macadamia nuts2. 25g BCAA peri- workout3. 5g EAA / 20g Whey post
workout4. 4-6oz chicken with large
greens salad5. 4-6oz salmon with 2-3
cups veggies
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
Rule #4 Eat Fat to Lose Fat
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.”
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
Types of EFA’s
Rule #5Detox 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.”
Detox Daily
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
Rule #6Train 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
Rule #7Sprint Intervals
• Short bursts of high intensity
• Produce more GH without excess cortisol
• Strongman training• Improved glucose
metabolism• Improved fat reduction
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
Rule #8Prioritize 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
Rule #9 Smart Supplementation
Basics1. Digestive enzymes2. Fish oil3. Magnesium4. Multivitamin/mineral5. Probiotic6. Vit. D3
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
Pre / Post-workout Supp’s
Pre-Workout (30min)1. BCAA’s2. Acetyl L-carnitine3. Caffeine
Post-Workout (immediately after)1. L- glutamine2. Vit. C 3. Magnesium glycinate4. Greens powder5. Undenatured Whey6. EAA’s
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
The New Rules of Fat Loss
1. Focus on macronutrients, not calories2. Quality of food matters3. Rotate foods often4. Protein Goal5. Eat fat to lose fat6. Detoxify daily7. Train for growth hormone8. Do sprint intervals for cardio9. Prioritize recovery and sleep10. Smart supplementation
Thanks for coming!!!