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…
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 →
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.
Having had the time to read through Mark Sisson’s “Primal 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