DAMAGE CONTROL – Preventing fat gain when you binge

I have decided that from now on I will post most important facts of the 4 Hour Workout Book. So to continue reviewing the book, this part of the book is related How to minimize fat gain during the famous BINGE. So here it is, the most important that you should know, according to the book.

DAMAGE CONTROL – Preventing fat gain when you binge

“Life itself is the proper binge”

Three Main Principles:

1.      Minimize the release of insulin, a storage hormone

Ensure that your first meal of the day is not binge and make it high protein and insoluble fiber in order to decrease your appetite. In total, this can be a smallish meal of 300-500 calories.

Consume small quantities of fructose, fruit sugar. Even small fructose dosing has impressive near-flat-lining effect on blood glucose.

Use supplement that increase insulin sensitivity like AGG and PAGGPolicosanol: 20 to 25 mg. Alpha-lipoic acid: 100 to 300 mg Green tea flavanols (decaffeinated with at least 325 mg EGCG): 325 mg. Garlic extract: 200 mg.

Consume citric juices, whether lime juice squeezed into water, lemon juice on food perhaps black tea with squeezed lemon will do the thing.(this is my personal choice)

2.      Increase the speed of gastric emptying, or how quickly food exits the stomach

Accomplish this primarily through caffeine and yerba mate tea which includes the additional stimulants theobromine (dark chocolate) and theophvlline (green tea)

3.      Engage in brief Muscular contraction throughout the binge

For muscular contractions the options are air squats, wall presses, chest pulls.But why the hell would you want to do 60-90 seconds of funnt exercises a few minutes before you eat and, ideally, again about 90 minutes afterwards? Beacuase it brings glucose transporter type 4 (Glut - 4) to the surface of muscle cells, opening more gates for calories to flow. The more muscular gates we have open before insulin triggers the same GLUT-4 on the surface of fat cells, the more we can put in muscle instead of fat.

Inside the microbiome: Balancing Bacteria for fat loss

So, far two primary strains of bacteria have been found to influence fat absorption, almost regardless of diet: Bacteroidetes and Firmicutes. Lean people have more Bacteroidetes and fewer Firmicutes, obese people have contrary trend. However as obese people lose weight, the ratio of bacteria in their guts swings confidently over to more Bacteroidetes.

There is some things that you can do now to cultivate healthy and fat – reducing gut flora:

1.      Get off the Splenda. Fake sugar turn out just as bad as, if not worse than the real.

2.      Go Fermented. Fermented foods contain high level of healthy bacteria and should be viewed as a mandatory piece of your dietary puzzle. Foods like cheese, kefir and plain yogurt.

3.   Consider prebiotics and probiotics. Probiotics are bacteria. Prebiotics are fermentable substrates that help bacteria grow and thrive. Organic inulin and fructo-oligasaccharides (FOS) are good choices. In the whole-foods realm, garlic, leeks and chicory are all high in inulin (unlike FOS it is not insulinemic) and FOS

Hopefully tomorrow I will continue reading book and will try to review how to master temperature to manipulate weight. It will be quite interesting because it refers how Michael Phelps consumed 9000 calories and remained single digit bodyfat.