Archive for March 2011

To me… Vacationing = Indulging in Alcoholic Beverages   Leave a comment

Hey everyone! I’m here enjoying my 2 week vacation in Philadelphia with my family. It’s good to see everyone again.

Well, I knew it was coming when I arrived; all of my siblings together only means one thing… Black eyes, broken limbs, and loud violent arguments…

Just kidding, but my family does like to party and have a good time.

Now by party you know damn right I mean having a couple of drinks. But what should I be drinking if I want to maintain my physique and actually continue to mobilize fat loss and optimize my muscle gains?

Before I get into what to, and what not to drink, I want to go over some of the harmful effects that alcohol has on our body.

When we consume alcohol our body goes into a state of dehydration; no matter the type of alcohol. This is a big problem considering the fact that our muscles are made up of 70% water. The human body needs to be optimally hydrated to mobilize fat and optimize the amount of muscle that we can build.

Depleting our body of vitamins and minerals, alcohol also suppresses protein synthesis which means that it prevents our muscles from growing, repairing, or building as they should be able to without alcohol.

Alcohol also creates an effect in our body that lowers testosterone levels and raises estrogen levels. Having an optimal level of testosterone is responsible for many benefits such as packing on lean muscle without fat.

Estrogen is responsible for a lot of fat gain especially around the waist line.

Another thing you should know about the effect alcohol has on us is that our body is supposed to be metabolizing fat, but with alcohol in our system, our liver is too preoccupied metabolizing the alcohol in our body.

Now even though there are always pros and cons , I understand that alcohol is a part of our world. You are most likely going to want to have a drink now and then.

That’s the case for me, especially because I’m on vacation. The KEY is moderation.

If you are going to have a couple of alcoholic drinks, here are the best possible choices:

First choice is RED WINE!

Even though it has a higher sugar level content the positive effects that red wine have on our body outweighs the negative ones. It is high in antioxidants and is good for our cardiovascular system.

And the last choice… I did say a couple of drinks to mobilize fat and burn muscle.




Next best choice is PURE VODKA!

Research suggests that the sugar content is lower in pure vodkas than the other alcohols out there. Try mixing it up with some diet or club soda, but no tonic water. You could even throw in some lemons or limes.

Remember to have some water in between drinks.

These two alcoholic drinks are the best choices to minimize damage for muscle gains without fat if you do decide to indulge in a drink or two.




Another quick note; stay away from flavored vodka’s. They are not the same as normal vodka’s and the sugar content also varies between normal and flavored vodka’s

Stay away from flavored vodkas. don’t be fooled into thinking that flavored vodkas are the same as normal vodkas because they are not.  sugar content is a lot different in that than pure vodkas.

Thanks for reading :) Comments and ratings are appreciated.


Posted March 29, 2011 by garretrumbeaplan in Blog

Swap these foods for a Sexier Stomach   2 comments

People are always asking what should I eat? What should my diet consist of? Is whole wheat bread better than white?  So many questions to get to the solution of the perfect diet. The diet that is going to turn you into your sexier self.

Well here are a few food choices that you could swap out that will help you get that flatter and sexier stomach.

Many people are eating 100% whole wheat bread because it is healthier than white bread. True. But an even better and healthier option would be to grab a loaf of Ezekial 4:9 sprouted grain bread. Is 100% whole wheat bread bad for you? No, definitely not.But Ezekiel bread is the way to go. It’s a 100% whole grain flour less bread and only a 2 slice serving contains 8 grams of protein along with 6 grams of fiber.

There was a time when I hated the taste of peanut butter. I might have been 5 or 6 years old because I don’t know how anyone could hate peanut butter.

Now even though my taste buds have changed their minds and I could enjoy the great taste of all natural peanut butter, I found myself purchasing something a little different instead. A healthier choice. Enhanced Almond Butter by Naturally More because it is just that damn good and healthier than your regular all natural peanut butter. It also has been fortified with flax seed, and other nutrients to provide extra protein and the required fats to balance out your body. The Enhanced Almond Butter by Naturally More also contains Omega-3’s and Omega-6’s which are essential fatty acids.

Another thing about peanut butter is that when it is consumed regularly by the majority of the people (who are sensitive to the allergen, which is the majority of the people), it can slow down the course of weight loss.

Okay, and now for the last food swap that I am going to fill you in on. Milk! For some people dairy products don’t go so well with their stomachs and it has been shown that removing dairy from their diet accelerated fat loss.

I, on the other hand love my dairy products; but I still want to maintain my physique. That’s why I get almond milk. Well, along with the fact that I love the almond joy candy, and the almond joy alcoholic beverage… Mmmmm tastes so damn good. With this stuff their is no lactose, no dairy, and no indigestion. And it has ONE THIRD the Calories of regular milk! FRIGGIN AMAZING! lol

P.S. I was about to put a little picture up of me with the milk residue on my upper lip like the “Got Milk” advertisements. After a few attempts at a perfect milk mustache, I have failed… That is definitely not milk on their upper lip…

::Shakes Fist::

Bastards! Think they can fool me…

Posted March 25, 2011 by garretrumbeaplan in Blog

Quick & Easy Cooking for a Good and Healthy Lifestyle   Leave a comment

If you don’t know, now is the time to learn. If you didn’t take Home EC in school and you still can’t make a simple meal at home for yourself (depressing), then I’m going to give you a quick and easy solution.

I’m sure you’ve tried a few different diets out there and eventually got tired of them; which is probably why you are still reading this now. Well there is a fast, easy, and efficient way to making healthy, home cooked, fat burning meals. That’s right FAT BURNING!

Let me give you an example that you might have heard before: Your body is like a car. If you don’t give it the right kind of fuel it’s not going to run as effectively. Would you treat your car like crap and put diesel fuel in a regular car? I hope not! Sad to say many people over look how healthy home cooked meals can be. There amazingly tasty too!

I have to say when I started out I wasn’t an Iron chef, but now I can cook my own meals and make them edible lol (rough start).

Well I’ve provided you with a free report written by Dave Ruel & Karine Losier.

All you have to do is:

1. click the link below

2. enter in your email address

3. open up your conformation email and shizayummm.

4. enjoy some of the most helpful tips you’ll need to start eating tasty and fat burning home cooked meals.

7 Quick & Easy Cooking Tips to Banish your Boring Diet and BURN FAT FASTER!

Thanks for reading. Comments and ratings are always appreciated.

Posted March 23, 2011 by garretrumbeaplan in Blog

Can This 1 Unique Spice Help to Fight Abdominal Fat?   Leave a comment

article by Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist
author of best seller: The Truth about Six Pack Abs

This spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…

You might even call it a “fat burning spice”… in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.

Here are some other benefits of this miracle spice:

  • controls blood sugar levels
  • helps maintain insulin sensitivity
  • a VERY powerful antioxidant
  • may have antibacterial and antifungal properties
  • and dozens of other benefits

So what is this miracle spice that beats abdominal fat?

Well… it’s good old tasty Cinnamon!

Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way.

Here’s how…

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat…

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Posted March 20, 2011 by garretrumbeaplan in Blog

The FINAL PHASE FAT LOSS program is Here!   3 comments

Best Ways To Speed Up Your Fat Loss – Part 1

Guest post by John Romaniello author of Final Phase Fat Loss 2.0

1st Way To Speed Up Your Fat Loss

Fix Your Programming!

This is something you probably don’t realize is broken. Broken programming is a problem for nearly every person I know whose fat loss has slowed.

And it sucks.

I mean this in the nicest way possible: you are probably not setting things up right for fat loss—and changing this this is one very real way to FIX slow fat loss.

I need to clarify and say that I don’t necessarily think your program sucks; there are a lot of great programs out there from a lot of really incredible coaches and trainers, and if used for the particular purpose for which they are intended, each of those programs can be exceptionally effective.

Having said that, not all programs are created equal, and not all programs are suitable to all goals.
So it’s not your program—it’s your programming.

That is, the goal for which you are using a specific program, the aspects of it you’re changing, and the way in which you are altering your overall training to fit into that program.

Perhaps an analogy would help here…think of it this way:

Every single training program is like a tool in a toolbox.

Some tools are multi-functional—others are not. For example, a hammer has two functions: you can pound nails in, or pull nails out. A screwdriver can twist screws in or out.

On the other hand, a saw only has one function: it cuts things.

So if you needed to perform a specific task, you’d use the right tool. You wouldn’t try to cut wood with a hammer, or pound a nail with a saw. That would be stupid (but kinda funny to watch).

Looking at programming, that would sort of be like trying to pack on muscle by using a lot of cardio: a truly bad idea, and one that just isn’t going to work.

By and large, I think most people are smart enough and capable enough to avoid such an obvious mistake.
All right, that’s a not so hard…but what about something a bit less obvious?

For example, if you squint a bit, a screw kinda looks like a nail. If you try hard enough, and don’t know any better, you can certainly use a hammer to drive a screw into wood—it’s not optimal, but it can be done.
Who’d do that, though? It’s stupid. Well, that’s exactly what most people are doing in their fat loss programming, especially when it comes to trying to FIX slow fat loss..

Going briefly back to the tool comparison, when you begin a construction project, there are times where you need to hammer nails, and times where you need to turn screws. You can try to use the same tool for both jobs, but deep down you know that’s not the best way to go about it. If you try hard enough, it might work, but it’s going to take longer and might mess things up a bit.

In much the same vein, you have to switch programs—that is, switch fat loss tools—once you’re trying to FIX slow fat loss.

You see, as you get closer and closer your fat loss goal, you can’t just keep using the same program you used in the beginning. It’s not that that program isn’t good—it’s just not intended for such exacting work.
What you need is a fat loss program that is designed specifically for that purpose—designed with the not only the difficulty of losing those pounds in mind, but also designed to offset the physiological processes that create s l o w fat loss.

And until now, there haven’t been many such fat loss programs. (Final Phase Fat Loss changes all that. )
Now, you’ll have a new tool in your tool box—one designed specifically to FIX slow fat loss—by addressing fat loss on a HORMONAL level. (More on this later).

Adding this program into your overall programming is the best step you can make towards getting to where you want to go.

2nd Way To Speed Up Your Fat Loss

Fix Your Cardio!

Cardio is a hot topic. A few years ago, it seemed like nearly every trainer in the world had made it his quest to tell everyone under the sun that “slow-go” or long-duration and moderate intensity cardiovascular was a waste of time, and that harder was smarter.

At that time, it seemed that High Intensity Interval Training—a protocol involving alternating short but intense periods of work with even short periods of rest—was the best option for cardio.

As it turns out, we were only half right.

More recently, we’re seeing an even better way emerge.

Supported by both research and empirical evidence, it seems that cardiovascular exercise done with weight is actually superior even to interval training. Now, that suits me just fine, because that’s pretty much what I’ve been doing with my clients for the past three years, and we’ve been seeing phenomenal results.

The cute industry buzzterm that’s being used a lot is “metabolic resistance training” or MRT. I’m not really in the mood to come up with my own cute buzzterm, so let’s stick with that.

Here are just a few reasons why metabolic resistance training is better than general cardio:

• Higher caloric expenditure when compared minute to minute
• Increased stimulation of muscle, helping to hold onto LBM when dieting
• Increased Excess Post-exercises Oxygen Consumption (EPOC)

So, MRT is really just fast paced lifting, right? Kinda. The best way to do metabolic resistance training is to use non-competing circuits—that is, set up a circuit of exercises during which you alternate opposing muscle groups.

Examples would include doing a chest exercise followed by a back exercise, or alternating an upper body exercise with a lower body one, you allow the opposing muscle group to rest. By setting your workouts up like this, you can move faster, rest less frequently, and get a great total result.

The great thing about MRT is that it’s more of a concept than a protocol.

That is, it’s adjustable to nearly any type of training. You can get a great MRT workout with so many different pieces of equipment and styles of working out.

Kettlebells are a great tool for metabolic resistance training, and it’s easy to see how they’re great for fat loss. I won’t waste time writing about kettlebells because everyone else has been doing that for the
past year. I’ll just say that KBs make a great fat loss tool and lend themselves to MRT quite nicely.
Another great way to start using MRT is with dumbbell or barbell complexes, which are exercises circuits using minimum space and equipment.

With a complex, you transition smoothly from one exercise to another, never letting the barbell or dumbbells leave your hands. It’s fast-paced, effective, and brutal.

You can even do metabolic resistance training fat loss using just your bodyweight—something that’s been made clear by bodyweight training expert Craig Ballantyne.

Given that there are so many options for how to perform metabolic resistance training, and how effective it’s proven to be, the fact that more people aren’t doing MRT isn’t just mind-boggling, it’s almost offensive.
Metabolic resistance training is the MOST effective way to do “cardio,” and it’s finding its way into the programs of some of the best fat loss specialists in the world, such as Alwyn Cosgrove, Joel Marion, and some guy named John Romaniello.

Between the research that has been done and the endorsement from such knowledgeable people, there is simply no arguing with the fact that you NEED to be doing MRT in order to FIX slow fat loss.

Got it?


Now, I won’t go so far as to say we should stop doing all other types of cardio in favor of metabolic resistance training—not by a long shot.

I don’t care for (or make) such absolute statements, speaking generally.

Speaking more specifically about metabolic resistance training, I’ll say that while MRT seems to be the most effective single option, I strongly believe that everything has benefit and you can enhance your results even further by doing a combination on of MRT, High Intensity

Intervals, and even a slow walk on the treadmill (as recovery after workout that taxes your lower body pretty heavily).

Because I’m a nice guy, I’ve decided to share short metabolic resistance circuit (using dumbbells) with you, which you can use to FIX slow fat loss:

Using relatively light dumbbells, go through this circuit in place of your next “cardio routine.”
I guarantee you’ll hate me—and that’s how you know it’s working. =)

If your fat loss has slowed and you want to FIX it…well, let’s just say that if you haven’t replaced other cardiovascular training modalities with metabolic resistance training, you know what you need to do. Visit my site below for more ways to speed up your fast loss results if you’re stuck in a rut.

3rd Way To To Speed Up Your Fat Loss

FIX the Lack of Variety in Your Training

As I touched on earlier, both the specific program you’re on as well as the way you adjust your programming is one of the single most basic adjustments for fat loss training. Once you’ve covered that, you’re likely to see a lot more progress in a lot less time.

However, when we’re talking about either FIXING slow fat loss, or restructuring to lose the last few pounds, “basic” no longer covers it.

You need to step your game up, and to do that a “basic” fat loss program isn’t going to cut it.
The programs I design to FIX slow fat loss always use multiple training styles within a single training week.

In fact, while I think in general I design good workouts, I’ll say with certainty that it’s rotating training styles and that makes my programs so effective—it’s that little twist which pushes things into overdrive.

Just as you can’t expect the same workout from “week 1” of your program to be challenging or effective during the later phases of that program, you also can’t expect to keep doing the same type of workouts all the time and make continual progress.

It just doesn’t work like that.

Of course, I must note that fitness pros talk about what’s the “best” cardio for fat loss or the “best” program for gaining muscles—and everyone has their opinions on that. All fitness pro’s do that, and, most of they time, they aren’t just mouthing.

But then those same pros talk about changing it up, and the body as an adaptive organ, and stuff that seems to contradict what they said in the first place.

That happens for two reasons:

1) A lot of those people are actually idiots.
2) This whole fitness thing isn’t easy!

Look, losing fat or gaining muscle certainly isn’t rocket science, but it is science. And when we talk about trying to stay ahead of the body’s adaptation curve, that little bit of science supersedes opinion-based discussions about best programs.

So I’ve looked at that situation and seen that it’s not really the best thing, and I’ve fixed it—and then used those fixes to FIX slow fat loss! (forgive the redundancy of that sentence, please!)

With my rapid fat loss programs, we “change it up” each and every week. Not only are you doing different workouts each day—you’re doing different types of workouts each day!

I’ve designed unique workout from what I consider to be the most effective methods to FIX slow fat loss.

Of course, you can’t just throw a bunch of workouts together and call it a program. Not if you really want to make progress, and especially not if you want to achieve the incredibly delicate goal of FIXING slow fat loss.

Instead, I combine the workouts in a way that allows them to be synergistically more effective; that is, not only is each training session effective on it’s own—it’s more effective because of the session the preceded it, and the one that’s to follow.

My favorite training styles to FIX slow fat loss are lactic acid training, density based training, dynamic training, and heavy/strength based training.

Over the past 7 years, I have found that by combining these modalities within the context of a single training program, you lose fat in ways you never have—and it’ll even help you FIX slow fat loss and start losing your most stubborn pounds.

As listed above, in every single one of my programs, at least one day per week is dedicated to heavy lifting. There is simple no drawback to being strong or to getting stronger. On top of that, heavy lifting is great not only for holding onto muscle while dieting, but it also makes you look better by increasing myogenic muscle tone.

For your own training, try adding in different styles to FIX slow fat loss. If you’re mostly doing circuit training with weights, throw in a single bodyweight workout, and I guarantee you’ll lose more fat. If you’re mostly doing bodyweight stuff, adding kettlebells to the mix will make the entire program more effective.

Again…this isn’t rocket science—but it IS science.

4th Way To To Speed Up Your Fat Loss

FIX Your Diet!

I want to talk about nutrition, and how to best utilize it to FIX slow fat loss. But first, I have five quick questions for you:

1. Are you on a diet?
2. What diet?
3. Why that diet?
4. Okay, how many Calories are you eating?
5. WHY are you eating that many Calories?

Nearly everyone can answer the first two questions—if this was a test, they’d be the easy questions to build your confidence.

The third question…well, that makes you think a little more.

I think most people probably select diets that suit their needs and lifestyles, but the there is also a good number of people have no idea why they chose the diet they’re on—they just heard it was good. Okay, fine.

Moving on to question four: well, do you? I know a lot coaches and nutritionists don’t really get into counting Calories. Well, I try not to either.

But the bottom line is this: if you want FIX slow fat loss, you need to step back and re-evaluate the situation. How can you possibly do that if you don’t know how much you’re eating?

So I’ll offer this compromise: if your fat loss is slow, count your damn Calories, ya lazy bum!
Okay question 5: for those of you that know exactly how many calories you’re eating (great job, by the way) why are you eating exactly that many?

Chances are, you determined your Caloric intake using some formula that had you multiply your weight or your lean body mass (LBM) by a certain number—usually between 14 and 17. Well, the idea is good, but the execution is fatally flawed.

That’s right. Just to be clear, I’ll state it plainly: most Calorie formulas are absolutely flawed when it comes to fat loss—espeically when it comes to FIXING slow fat loss.

Why? Simple: because most Calories formulas do NOT factor in bodyfat to a great enough degree.

The most basic ones just have you multiple with your weight. I cannot begin to tell you how pointless this is. If you’re not making ANY distinction between your body fat and your lean body mass, then you’re basically eating to maintain both—which is pretty much the opposite of what you want to be doing.

I’m pretty sure most people reading this report know this, but it’s never bad to remind everyone of the fact that Calories are a unit of energy more than they’re a unit of nutrition. To that end, you need to think about taking in enough energy to maintain your necessary equipment (LBM) while at the same time forcing your body to tap into energy reserves (fat) to get the job done.

If you’re not eating in a way that differentiates between the necessary equipment and the energy stores, you’re just not going to make progress.

But we all knew that, right? All righty, then, let’s move on.

Now, better Calorie formulas ask you to use your LBM as the sole determining factor to figure out your Caloric (read: energy) needs. That’s certainly better, but from my view, it’s only half the picture.

Let’s say I have a client that weighs 240 pounds at 25% body fat. He’s got 60 pounds of fat and 180 pounds of lean mass.

Now, let’s say I have another client that’s 200 pounds at 10% bodyfat. He’s got 20 pounds of fat, and 180 pounds of lean mass.

Both of these clients are dieting trying to reduce their fat by half—so client one wants to drop 30 pounds, and client wants to lose 10.

Conventional fitness wisdom tells me I should have both of these clients eating the same number of Calories, simply because they have the same lean mass?

Sorry, but there’s an incredible disconnect there, and it seems the industry—and as a result, people trying to lose fat—have missed it.

If you want to make optimal progress and get leaner and FIX slow fat loss, you must understand and apply the concept that your body is unique, and the amount of fat on it is going to be as large a determinant for Caloric intake as the amount of muscle.

Huh? I know, weird concept, right?

To explain, rather than giving you more long-winded text, here is the exact formula is use to determine a clients maintenance Calories.

Now, the reason for the structure is rate of fat loss. Simply put, the more fat you have on your body, the faster you can lose it, and the more of it you can lose without sacrificing LBM (lean body mass).

Therefore, if you’re carrying around significant you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and muscle gain.

On the other hand, if you’re starting out in already (relatively) lean condition and trying to get even leaner, your body is going to necessitate a higher baseline level of incoming energy (calories) simply to maintain your starting muscle mass.

Using the above formula to determine your maintenance Caloric intake, simply subtract a modest amount (200-400 Calories) and you can begin to lose fat without sacrificing muscle.

So, to conclude, just because two people have the same lean body mass doesn’t mean they can eat identical diets.

If you want to FIX slow fat loss, you have to eat for your body, no one else’s.

Posted March 17, 2011 by garretrumbeaplan in Blog

Three Hormones You MUST Address To Target Stubborn Body Part Fat   Leave a comment

By John Romaniello, New York City’s Premier Fat Loss Expert

It seems like most fat loss programs focus on one main thing: to burn fat you have to expend more energy than you take in.

Such a focus makes sense, of course, because if there is a universal truth to fat loss, that’s it.

This is what we call “energy balance.” In order to lose fat, you have to create what we call “energy debt” or“energy deficit” –that is, eliminate the balance and instead be on the negative side of the balance scales.

That works very well for “beginning” fat, of course. However, success doesn’t last forever.

As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing.

Eat less, do more, lose fat.

And then it stops—and usually, stops suddenly, as those same people can also tell you.

Of course, the first instinct people have is a very natural one: to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is that:

After a certain point, simple energy deficit no longer covers the tab.

It becomes more about what type of deficit. Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise.

Even then, things don’t always happen as quickly as you want.

You see, once you’ve hit a fat loss plateau—or when you’re trying to lose the last few pounds, like I was when I was dieting for the beach house—fat loss becomes a bit less about energy balance a lot more about hormones.

Some hormones, such as leptin, actually control the majority of your general fat loss efforts and all the factors thereof: appetite, satiety, “starvation mode.” However, assuming you’re eating enough and trying to create an energy deficit through training, leptin isn’t the issue.

In Final Phase Fat Loss, you’re never on a severe diet, so you don’t have to worry about leptin.

There are other hormones which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat—they determine where you gain it, and whether you’re able to lose it from those areas.

Those “problem” areas on your body are there for a reason.

“Problem areas” are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.

In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.

Back Got Back: Low Body Fat Storage

One of the most common types of fat storage that we see in women is the “pear shape” –fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).

This is so common that we often refer to a “pear shape” as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.

High levels of estrogen are awesome for enjoying Grey’s Anatomy and makin’ babies, but terrible for fat loss, which makes it obvious that women usually have more trouble losing fat
than men.

However, anyone—male or female—with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you’ll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.

On the whole, estrogen related fat storage is a pain in the ass (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.

In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management—combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.

No worries, ladies (and gents!), I’m here to help.

Muffin Tops: No Love for the Love Handles

Probably my least favorite incarnation of regional fat storage is love handle and lower back fat. This is, of course, because I personally suffer from such.

Even when I am in lean condition—I’m talking shredded pretty much everywhere else— I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it.

The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.

When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by…well, followed by more rapidly digesting carbs made my insulin spike and crash and spike and crash all over the place.

On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.

The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.

On the other hand, insulin resistance is the opposite: you don’t deal well with carbs, and anything other than a low carb diet pretty much means you’re gonna hang on to some fat.

And, to make matters worse, as I mentioned previously, there are regional effects. It’s been shown that people who store fat in the love handles are generally very insulin resistant—and therefore it can be reasoned that insulin resistance leads to love handle and lower back fat storage.

Which means, of course, that insulin resistance makes it very hard to lose fat from that area as well.

I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.

The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at love handle and lower back fat while you increase insulin sensitivity.

The better news is that I’ve figured out a specific series of training sessions that will do just that.

The One, The Only: Belly Fat

Without question, the most common type of regional fat storage is belly fat. If this isn’t you, it’s someone you know.

Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.

Outside of that, it’s hormones baby, hormones.

The one we’re talking about here is cortisol. This hormone has been in the media a lot the past few years, and I’ve talked about it a bit, so by now you know that cortisol is sometimes called a “stress” hormone.

That moniker is more appropriate than you know.

Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress—both emotional and physical. So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend. (Although that helps, I’ve heard.)

Instead, it is of far greater effect to combat cortisol through resistance training.

Now, if you’re observant, you may have noticed what seems to be a contradiction.

As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone. Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

It’s important to note, however, that long duration cardio and extended lifting sessions are what produce the most cortisol, and I always recommend against those.

Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect, and the cortisol related belly fat storage.

Hope this information helps those of you who are trying shed stubborn fat that never seems to go away. Now you know how!

Posted March 11, 2011 by garretrumbeaplan in Blog