Intermittent Fasting and Stubborn Body Fat. I have previously hinted that intermittent fasting sidesteps the issues associated with stubborn body fat. Indeed I rarely find any need for advanced strategies to rid my clients of stubborn body fat. I will soon tell you why, but first let me give you some background information to what I'm talking about here. What is stubborn body fat? Stubborn body fat refers to areas of the body that hold on to fat the longest. Generally speaking, these areas include the lower abs and lower back in men, and the lower body in women. These areas are damn hard to get lean. How come these areas are stubborn in the first place? To understand this, let's look at how fat is mobilized (the very short version). ![]() ![]() Previous Lipo 6 Review (Updated August 14, 2014): What You Should Know about Lipo-6 Lipo-6 is a diet supplement that's sold in the form of liquid capsules and. Use an online body fat percentage calculator to see how much fat weight you have along with a body fat percentage chart for men and women. After you eat, insulin and fatty acids are elevated. You are in the fed state and there's zero fat burning going on. Your body is relying completely on glucose oxidation during the hours following the meal. One way of measuring this is via the respiratory quotient (RQ). An RQ of 1. 0 denotes pure carbohydrate metabolism (. Most steroid users are not athletes. Between 1 million and 3 million people (1% of the population) are thought to have misused AAS in the United States. Below is a detailed 3000 calorie diet meal plan for one week. This is a 3000 calorie diet meal plan that accommodates a solid workout regimen and thus includes. Endomorph body type is soft with a round physique. Endomorphs have a larger. To put this into perspective, consider that RQ is 0. As the hours go by and the nutrients from the meal are done being absorbed, RQ drops in conjunction with insulin. There's a shift towards fat burning and mobilization of stored fat. This process is mediated by insulin and blood- borne fatty acids; when levels drop, an energy deficit is . A receptor can be thought of as a . In this case catecholamines trigger fat mobilization by activating hormone sensitive lipase (HSL), which then shuttles the fat out of the cell to be burned off. Now here's the critical difference between regular fat and stubborn fat: regular fat have a lot of beta- 2 receptors in proportion to alpha- 2 receptors. In The Stubborn Fat Solution Lyle Mc. Donald used the analogy of b. That's the easiest way to think of them without getting too deep into the physiology. The ratio between b. Though I can't recall if similar numbers are available for lower ab and lower back fat for men, you can be sure that the a. I rarely use fancy strategies for ridding my clients of stubborn body fat.
It's more or less a linear process all the way down to the shredded state. Intermittent fasting and stubborn fat loss. How can intermittent fasting then selectively target stubborn body fat more effectively than other diets? Well, to target stubborn body fat we need to activate b. Intermittent fasting achieves this by the following mechanisms. Fasting increases catecholamine levels. Fasting increases abdominal subcutaneous blood flow, which means that catecholamines will have an easier time reaching those hard- to- get areas. ![]() ![]() The low insulin level reached during the fast inhibits a. A greater time spent in the low insulin state equals a greater time spent in a state where fat can be mobilized from stubborn areas. Now you're probably thinking . My research has indicated that the ideal state of fat burning is reached after 1. Coupled with high levels of catecholamines, increased blood flow to stubborn regions, and low insulin for a. ![]() ![]() Studies have examined free fatty acid (FFA) oxidation from anywhere between the overnight fasted state to three days of fasting. While FFA oxidation increases the longer time you spend in the fasted state, the contribution of fatty acids to whole body fat oxidation changes. In short- term fasting there's a significant increase in subcutaneous FFA oxidation. That's just a fancy way of saying that you're mainly burning body fat and nothing else. For up to 1. 4- 2. Past this time point, fat burning increases further. That goes without saying. But it's not necessarily the type of fat you're after that you'll be burning. Somewhere in between the 1. Subcutaneous fat simply can't keep up with demand, so you're playing a game of diminishing returns if you push the fast too long. Coupled with the escalating rate of de novo gluconeogenesis, and subsequent risk of muscle catabolism, fasting for too long may not be very conducive for a lean individual seeking optimal lean mass retention while targeting stubborn body fat. Men usually need to hit single- digit body fat percentage to have good abs, while women have good abdominal definition at around 1. Above is a picture of natural body fitness champ and intermittent fasting afficionado Kristine Weber. Science vs real life. One obvious question critically inclined readers should ask themselves is whether special strategies to mobilize stubborn fat is even needed in the first place. After all, people have gotten ripped without intermittent fasting or the strategies laid out in The Stubborn Fat Solution by Lyle Mc. Donald. Is it not just a question of dropping low enough in body fat percentage? If we compare a traditional calorie deficit of 3. The Stubborn Fat Solution), would there be any difference in regional fat loss assuming all other factors were kept constant? I don't think we'll ever know, so this boils down to relying on theory and practical experience. My personal experience is that intermittent fasting helps with stubborn fat loss compared to a conservative diet. This little anecdote is obviously riddled with confounders, and maybe even wishful thinking, but if you take a look at some pictures from my younger days (and here), you'll see that I was quite lean during the modelling days. However, I still had some fat covering the lower ab region and never really seemed to lean out well no matter how hard I tried. Sure, I would lose weight when I cut calories, but not from the right areas. I always ended up getting extremely lean legs, arms and shoulders. I also lost a lot of muscle in my desperate attempts to get good abs, but that might just boil down to me dieting like a retard. As you can see in some more recent pics, I don't have those types of problems any more. Adding to this anecdotal evidence of mine, I have heard similar feedback from clients and blog readers. Intermittent fasting seems very conducive for targeting stubborn body fat. Got a similar experience to report? Let me know. Content update, June 2. When is stubborn body fat a problem? There were a few things that I forgot to cover when I first finished this article. First of all, at what level does stubborn body fat become an issue? Generally speaking, people don't have a good sense of what is . I've had tons of clients approach me with their . If I had to put a number on it, I'd say 1. Below are a few examples of the level of leanness required to even start thinking about stubborn body fat. Both of these clients were approximately 1. Note that both of them were quite lean and had good abdominal definition from the navel up. The stubborn fat is located at around the navel and below. With females the whole lower body is . Note the lean midsection and lower back. At the same time the lower body appears quite smooth. If she would have dropped a few more percentage points of body fat, she would have had very visible abs - but her lower body would likely not have gotten much leaner. Even female body fitness competitors rarely come in to stage with . Keep in mind that your diet needs to be in order first and foremost. You can't throw this into the mix and expect results if your diet is sub par. Intermittent fasting. For the reasons I mentioned earlier. Increase your activity level in the fasted state. Add cardio or whatever else to get your energy expenditure up. A personal favorite of mine is lower intensity and longer duration activities like walking in the 1. Not only is this the . There are other reasons I favor low intensity over high intensity activities (such as HIIT). They interfere minimally with your performance in the gym and can be done on a daily basis, which is not the case with HIIT. Supplementation. While I have gotten lean without thermogenics and alpha- 2 receptor antagonists, such as yohimbine, they can speed up the process. For starters: Caffeine is a dirt cheap thermogenic that will ramp up catecholamine levels. During the fast add caffeine pills and dose depending on tolerance. If you're not a regular coffee- drinker, you can get pretty wired off 2. If you're a habitual coffee- drinker (like me), it might take up to 6. L- Tyrosine may work synergistically with caffeine so you may consider experimenting with that as well. Personally though, I have never gotten much out of it - though many people swear by it. For more ambitious supplementation, add the alpha- 2 antagonist yohimbine or a supplement containing yohimbine in addition to caffeine pills. Take the equivalent of 0. This works out to 1. Other commercial thermogenics, such as Meltdown, contain 3 mg yohimbine per capsule; so you'd have to take up to 5 capsules to reach similar levels. But proceed with caution: the product says, . It would be best to start low to assess tolerance. Meltdown contains quite a few other ingredients that might make the effects stronger and more unpredictable versus straight yohimbine hcl (i. Meltdown might be more potent than 1. Y- HCL in terms of stimulatory effect and perhaps side effects). Important: Keep in mind that insulin negates the effects of yohimbine on alpha 2- receptor inhibition. Always take it in the fasted state and never between meals. Considering the half- life of yohimbine is very short (3. For example, three dosages taken every second hour until your first meal. In that case I would probably not recommend starting with 0. An 8. 0 kg male could use the following schedule. AM: 1. 2 mg yohimbine. AM: 1. 2 mg yohimbine. AM- 1. 0 AM: 4. 5 to 6. AM: 1. 2 mg yohimbine. PM: Meal one. Another option: Alpha. Burn. Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A better alternative can be found in Alpha Burn, and other supplements containing rauwolscine, which is a stereoisomer of yohimbine. Reg from Predator Nutrition recently sent me a box of these and I can vouch for it's psychoactive effects not being as rough as pure yohimbine. Insulin Resistance Diet Plan . Most people who have insulin resistance do not know they have it, according to the National Institute of Diabetes and Digestive and Kidney Disorders; if left untreated, it can ultimately lead to type 2 diabetes. Losing weight and following the Dietary Approaches to Stop Hypertension, or DASH diet, may help reverse insulin resistance. When trying to lose weight to reverse insulin resistance, you must eat fewer calories than you currently consume. Use an online food diary to help you count your usual calorie intake. Decreasing your daily intake by 5. Grains are an important source of energy on your diet plan. How much you need to eat each day depends on your weight loss calorie needs. For a 1,6. 00- to 2,0. Eat fewer servings if you need fewer calories. A grain serving includes one slice of bread or 1/2 cup of cooked rice. Most of your grains should come from whole grains, such as whole- grain breads and cereals, to maximize nutrient and fiber intake. Fruits and vegetables are filling and low in calories. On your insulin resistance diet plan, eat three to five servings of vegetables each day and four to five servings of fruit. A vegetable serving is equal to 1 cup of raw vegetables or 1/2- cup cooked, while a serving of fruit is equal to a medium piece of whole fruit or 1/2 cup of fresh cut fruit. Protein choices on your DASH diet for insulin resistance include poultry, fish and lean red meat. Choosing leaner sources of protein reduces your intake of calories and saturated fat. You should limit your daily intake of protein foods to 3 to 6 ounces a day. Dairy foods provide protein and calcium. You should get two to three servings of dairy foods a day on your insulin resistance diet plan, in which 1 cup of milk or 1 1/2 ounces of cheese equal one serving. Choose low- fat and nonfat dairy foods to limit both fat and calories. Nuts, seeds and legumes are nutrient- rich foods that provide protein, essential vitamins and fiber. On your diet plan, get three to five servings of these foods each week. One- third cup of nuts or 1/2 cup of cooked legumes is considered one serving. Fat is a concentrated source of calories; portion size is important when watching your calorie intake. On your diet plan, get two to three servings of fat a day, which is 1 teaspoon of oil or 2 tablespoons of salad dressing. Anabolic steroid - Wikipedia. This article is about androgens as medications. For androgens as natural hormones, see Androgen. Anabolic steroids, also known more properly as anabolic- androgenic steroids (AAS). They are anabolic and increase protein within cells, especially in skeletal muscles. AAS also have varying degrees of androgenic and virilizing effects, including induction of the development and maintenance of masculinesecondary sexual characteristics such as the growth of the vocal cords and body hair. The word anabolic, referring to anabolism, comes from the Greek . The American College of Sports Medicine acknowledges that AAS, in the presence of adequate diet, can contribute to increases in body weight, often as lean mass increases and that the gains in muscular strength achieved through high- intensity exercise and proper diet can be additionally increased by the use of AAS in some individuals. Their use is referred to as doping and banned by most major sporting bodies. For many years, AAS have been by far the most detected doping substances in IOC- accredited laboratories. Testosterone is now nearly the only androgen used for this purpose and has been shown to increase height, weight, and fat- free mass in boys with delayed puberty. These sports include bodybuilding, weightlifting, shot put and other track and field, cycling, baseball, wrestling, mixed martial arts, boxing, football, and cricket. Such use is prohibited by the rules of the governing bodies of most sports. AAS use occurs among adolescents, especially by those participating in competitive sports. It has been suggested that the prevalence of use among high- school students in the U. S. Oral administration is the most convenient. Testosterone administered by mouth is rapidly absorbed, but it is largely converted to inactive metabolites, and only about 1/6 is available in active form. In order to be sufficiently active when given by mouth, testosterone derivatives are alkylated at the 1. This modification reduces the liver's ability to break down these compounds before they reach the systemic circulation. Testosterone can be administered parenterally, but it has more irregular prolonged absorption time and greater activity in muscle in enanthate, undecanoate, or cypionateester form. These derivatives are hydrolyzed to release free testosterone at the site of injection; absorption rate (and thus injection schedule) varies among different esters, but medical injections are normally done anywhere between semi- weekly to once every 1. A more frequent schedule may be desirable in order to maintain a more constant level of hormone in the system. In addition, because estered testosterone is dissolved in oil, intravenous injection has the potential to cause a dangerous embolism (clot) in the bloodstream. Transdermal patches (adhesive patches placed on the skin) may also be used to deliver a steady dose through the skin and into the bloodstream. Testosterone- containing creams and gels that are applied daily to the skin are also available, but absorption is inefficient (roughly 1. Individuals who are especially physically active and/or bathe often may not be good candidates, since the medication can be washed off and may take up to six hours to be fully absorbed. There is also the risk that an intimate partner or child may come in contact with the application site and inadvertently dose himself or herself; children and women are highly sensitive to testosterone and can suffer unintended masculinization and health effects, even from small doses. Injection is the most common method used by individuals administering AAS for non- medical purposes. Studies indicate that the anabolic properties of AAS are relatively similar despite the differences in pharmacokinetic principles such as first- pass metabolism. However, the orally available forms of AAS may cause liver damage in high doses. AAS were ranked 1. Long- term steroid abusers may develop symptoms of dependence and withdrawal on discontinuation of AAS. Recreational AAS use appears to be associated with a range of potentially prolonged psychiatric effects, including dependence syndromes, mood disorders, and progression to other forms of substance abuse, but the prevalence and severity of these various effects remains poorly understood. As a result, AAS users may get misdiagnosed by a psychiatrist not told about their habit. Case reports describe both hypomania and mania, along with irritability, elation, recklessness, racing thoughts and feelings of power and invincibility that did not meet the criteria for mania/hypomania. Compared with individuals that did not use steroids, young adult males that used AAS reported greater involvement in violent behaviors even after controlling for the effects of key demographic variables, previous violent behavior, and polydrug use. The drug response was highly variable. However: 8. 4% of subjects exhibited minimal psychiatric effects, 1. The mechanism of these variable reactions could not be explained by demographic, psychological, laboratory, or physiological measures. There have been anecdotal reports of depression and suicide in teenage steroid users. A 1. 99. 2 review found that AAS may both relieve and cause depression, and that cessation or diminished use of AAS may also result in depression, but called for additional studies due to disparate data. Most of these side- effects are dose- dependent, the most common being elevated blood pressure, especially in those with pre- existing hypertension. For example, AAS may prematurely stop the lengthening of bones (premature epiphyseal fusion through increased levels of estrogen metabolites), resulting in stunted growth. Other effects include, but are not limited to, accelerated bone maturation, increased frequency and duration of erections, and premature sexual development. AAS use in adolescence is also correlated with poorer attitudes related to health. Development of breast tissue in males, a condition called gynecomastia (which is usually caused by high levels of circulating estradiol), may arise because of increased conversion of testosterone to estradiol by the enzyme aromatase. This side- effect is temporary; the size of the testicles usually returns to normal within a few weeks of discontinuing AAS use as normal production of sperm resumes. Alteration of fertility and ovarian cysts can also occur in females. The kidney damage in the bodybuilders has similarities to that seen in morbidly obese patients, but appears to be even more severe. Water- soluble peptide hormones cannot penetrate the fatty cell membrane and only indirectly affect the nucleus of target cells through their interaction with the cell. However, as fat- soluble hormones, AAS are membrane- permeable and influence the nucleus of cells by direct action. The pharmacodynamic action of AAS begin when the exogenous hormone penetrates the membrane of the target cell and binds to an androgen receptor (AR) located in the cytoplasm of that cell. From there, the compound hormone- receptor diffuses into the nucleus, where it either alters the expression of genes. It has been hypothesized that this reduction in muscle breakdown may occur through AAS inhibiting the action of other steroid hormones called glucocorticoids that promote the breakdown of muscles. Through a number of mechanisms AAS stimulate the formation of muscle cells and hence cause an increase in the size of skeletal muscles, leading to increased strength. Depending on the length of use, the side effects of the steroid can be irreversible. Processes affected include pubertal growth, sebaceous gland oil production, and sexuality (especially in fetal development). Some examples of virilizing effects are growth of the clitoris in females and the penis in male children (the adult penis size does not change due to steroids. Men may develop an enlargement of breast tissue, known as gynecomastia, testicular atrophy, and a reduced sperm count. Compounds with a high ratio of androgenic to an anabolic effects are the drug of choice in androgen- replacement therapy (e. Determination of androgenic: anabolic ratio is typically performed in animal studies, which has led to the marketing of some compounds claimed to have anabolic activity with weak androgenic effects. This disassociation is less marked in humans, where all AAS have significant androgenic effects. The VP weight is an indicator of the androgenic effect, while the LA weight is an indicator of the anabolic effect. Two or more batches of rats are castrated and given no treatment and respectively some AAS of interest. The LA/VP ratio for an AAS is calculated as the ratio of LA/VP weight gains produced by the treatment with that compound using castrated but untreated rats as baseline: (LAc,t. The LA/VP weight gain ratio from rat experiments is not unitary for testosterone (typically 0. Animal studies also found that fat mass was reduced, but most studies in humans failed to elucidate significant fat mass decrements. The effects on lean body mass have been shown to be dose- dependent. Both muscle hypertrophy and the formation of new muscle fibers have been observed. The hydration of lean mass remains unaffected by AAS use, although small increments of blood volume cannot be ruled out. After drug withdrawal, the effects fade away slowly, but may persist for more than 6. Overall, the exercise where the most significant improvements were observed is the bench press. AR agonists are antigonadotropic . By suppressing endogenous testosterone levels and effectively replacing AR signaling in the body with that of the exogenous AAS, the myotrophic- androgenic ratio would be expected to be further increased, and this hence may be yet an additional mechanism contributing to the differences in myotrophic- androgenic ratio. In addition, some AAS, such as nandrolone, are also potent progestogens, and activation of the progesterone receptor is antigonadotropic similarly to activation of the AR. Body Fat Pictures and Percentages. Inked by Leigh. On my old blog, I did a video post on the topic of body fat percentage. It is still incredibly popular to this day. A problem some people had with it was: a) It is a video, not a blog postb) too long in length. What I want to do with this post is provide you with a comprehensive picture gallery of various body fat percentages in men and women. In short, I am providing you the video in a post form, with a few changes and updates. What is the measurement of body fat percentage? Put simply, the measure of body fat percentage is assessing what percentage of your body is made up of fat. The opposing percentages are organs, water, muscle tissues, etc. What are the methods of measuring body fat percentage? There are quite a few methods of measuring body fat; the most common methods are the following: 1. Skinfold Measurement (Skin Pinch. Bioelectrical impedance analysis (Handheld/Scale Deviced)3. Dual energy X- ray absorptiometry (Dexa Scan)4. Height and circumference methods (Measurement Collections)5. Hydrostatic Testing (Underwater Density Test)Pic 1. Of all these tests, it is a general consensus the DEXA scan (pic 1) provides the most accurate results you can achieve beyond doing an autopsy. Knowing the exact body fat percentage while living is extremely difficult. There are many cons to the different types of measurement. Water is usually the leading deceiver of body fat readings in all methods. When we look at the error factors of these methods, we see pictures can be used as much as anything else. Do we need to know our body fat percentage? Technically, there is no need to know our body fat percentage. While our body fat percentage can provide insights into our health status, simply knowing doesn’t do much to change things. Knowing merely provides amusement, motivation, or a harsh dose of reality. What is the minimum body fat percentage for human beings and how do we decrease it? There is currently no definitive answer for what is essential body fat. Looking at research though we assume a range of 5% for men and 1. For hormonal and reproductive reasons women need to store a higher level of body fat than men. It is thought that 1. There is some argument about this, but technically the data isn’t there to conclude if it is body fat or lifestyle/training habits that cause problem. In my personal opinion, I think women should tread lightly trying to maintain body fat levels below 1. To decrease body fat, you need to take part in a deficit based program. If you would like more information on this, you can use the Fat Loss Troubleshoot. What do different body fat percentages look like? As I discussed, the level of accuracy on body fat levels is difficult even with machine use. Still, there is something to be said for photography hints towards varying body fat levels at lower levels of body fat. Is it possible to use pictures to estimate body fat percentages? I think it is as relevant as other basic methods. How can we utilize pictures to determine a rough estimate for body fat pictures? See below. Male Body Fat Percentages by Picture. There are various tell- tale signs of body fat levels for men and women. If we look at the lean body mass of a muscled skeleton and compare it to a human counterpart, it shows up quickly how close to low body fat level they are. If you consider the skeleton model to be 0% body fat, then you simply use the male model in this picture and determine how close they are in relation. Looking at the diagram above for the male, we see clearly defined chest striations (1), serratus anterior (2), upper abdominal (3), and quadriceps (4). For men, generally speaking, these are going to be the last areas for fat to be lost. People generally claim much lower body fat percentage than they should. Look at some of these percentages below and compare them to the muscled skeleton. You will understand why they are at higher body fat levels than you once might have thought. Lowest body fat and possible comparison to skeletal muscle. You can start to see loss of definition as levels increase. After 3. 0%, there is truly no need to attempt visual estimations. Female Body Fat Percentages by Picture. Females follow a lot of the same rules as males do with a few slight alterations. Lower body fat levels can really be registered by taking notice of their face (1) chest separation, (2) glutes (not shown), iliacus/quad, (3) and breasts (4). These pictures give you a more accurate look at varying body fat levels and percentages in females. Lowest body fat and possible comparison to skeletal muscle. You can start to see loss of definition as levels increase. After 3. 0%, there is truly no need to attempt visual estimations. Does everyone look alike at the same body fat percentage? No, not at all. Body fat percentage isn’t an indicator of your amount of lean body mass. What is the right look? This is up to personal preference and program design. This post isn’t about judgment, but more so a definition of the difference between the two. Take these two males in the picture below. Both are roughly at 1. Again, this isn’t about judging, but simply stating a noticeable physical difference. The man on the left has a legitimate 1. The same is true for these females below. The first is a fitness competitor and the later is a fashion model. You may or may not like one or the others appearance, but that isn’t the point of the comparison. The point is both are roughly 1. As you can see, there is quite a stark difference between the two. There are also other variables and factors to take into consideration when looking at body composition. One of the main factors is carbohydrate and water manipulation. I discuss in detail how to manipulate both in the Water Manual. Water manipulation or advanced super- compensation techniques can have dramatic differences on your appearance. The 1. 5% woman on the left is likely utilizing those techniques. It is often done by bodybuilders and figure competitors. Closing point. As you can see body fat percentages range and methods for measurement vary. You can also see training will greatly affect what you look like at various body fat percentages. If you want to know what I think your body fat percentage is, you can join in on the forum discussion in the private forums. Update: This post has been so popular I decided to create a report going into even more detail than this post does. If you would like to get more in depth on this topic, you can download this new report now! Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease and claim to be a doctor or dietitian. This is merely an opinion blog. Read full disclaimer here - http: //www. Posted in Body Composition & Fat Loss and tagged 1. Body fat pictures, measuring body fat percentage, pictures of body fat.
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