HIIT, Complexes, the Lactate System, and Fat Loss

Quite a few people swear by using complexes for weight loss, ie series of – generally compound – movements, executed in an anaerobic manner but with pauses in between. Now admittedly, choose any exercise routine, and any goal, and you’ll find people on the Internet advocating it. However, one of the proponents of the above is Dan John, and if Dan says something I listen.

I have been putting together a few things that I learned of the bodies energy systems, and in the light of this, the above statement actually makes sense. It also allows us to optimise this kind of training for the fat-loss goal, which is of course a plus if this is what we want to do…

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Training to target a specific hormonal response – Density training, testosterone, and spot reduction

As promised earlier I will now start discussing the training method that promises to elicit a specific hormonal response – and thereby reducing fat in certain problem areas – by following a specific training protocol.

As a quick reminder – the following table is really at the base of the system. Details are explained here, suffice to say that for each of the three problem areas the table identifies a problem hormone that is responsible for storing fat in those areas, a solution hormone that counters its effects, and a training protocol that brings the body to naturally produce the problem hormone Continue reading

Nutrition and Metabolism

I have just put up a page on nutrition and metabolism – it is rather long (it is one of the appendices of a book that I am working on). It looks the various views of the nutrition world (Calories-In/Calories-Out “CICO” vs It’s-The-Insulin-Stupid “ITIS”), the latter being expressed in many of the modern diets (eg Atkins, GI, Southbeach, Zone, Paleo/Primal) and what they say about how to lose weight.

Eat more fat to lose weight? – v2.0

Having had the time to read through Mark Sisson’sPrimal Blueprint” (ht Tim) I found that his recommendations are actually close enough to what I wanted to do in the previous post. So rather than updating the math, here the updated plan (with calorie restrictions added by me)

  • Carbs 100g/day (with a view of reducing them gradually to 50g/day (400-200cals)
  • Protein 150-200g/day (600-800cals)
  • Fat to make up the balance to 2000-2500cals per day

Oh, almost forgot: no sugar, no grains, no legumes (ie lentils & friends). Lets see how this goes

Eat more fat to lose weight?

UPDATE: I am in process of updating this post as there were a number of mistakes – so if you find it confusing it is probably because it is. Will re-post once I got it down more clearly (v2.0 here)

Tim made some interesting remarks in the comments of one of my previous posts:

If you’re looking to lose weight, I would up the fat and lower the protein and further lower the carbs …. Dropping carbs to 20% or lower will really help

This got me thinking: from my limited knowledge of the bodies energy pathways the following nutritional strategy would actually make sense to me:

  • Use fat for the majority of the body’s energy needs (more precisely: for all aerobic energy needs apart from the brain)
  • Use carbs for – and only for – the anaerobic energy needs and for the brain as it can not use fat and/or proteins
  • Avoid using protein for producing energy – it is meant to help you build your body, nothing else

How would this look in practice? Continue reading