| • Researchers at the University of Washington found that a diet that’s30 percent protein helped a group of overweight subjects lose morefat—an average of eight pounds each in three months. It turns out
that the protein helped suppress appetite and boost metabolsim. The
subjects ate about 440 fewer calories per day thanks to an increase in
protein. That could be one more reason a moderate-carb, higher-protein
diet works so well at helping the body shed fat.
|• Water appears to be a potent|
|weapon for dieters. A University ofWashington study found that one glass ofwater halted nightime hunger pangs for
almost 100 percent of subjects. Try it with
a squeeze of lemon.
| • Conjugated linoleic acid is a fatty acid found in dairy foods and beef—and it may help you control your
weight. Scientists at the Univerisity of
Wisconsin had 40 overweight subjects
take four grams of CLA or a placebo
with breakfast. After six months the CLA
users had lost 1.3 pounds, while those
who took the placebo gained 2.4 pounds.
Although CLA isn’t a miracle fat-loss compound, it does appear to be
helpful in curbing fat gain.
| • Did you know that cold temperatures tend to stimulate appetite?Folks with naturally low body temperatures are more prone to weightgain because of that. In fact, every degree increase in body temperature
increases metabolism by 14 percent. One reason may be that higher
temperatures are more conducive to growth hormone release. If you’re
training in a cold gym, bundle up to keep your muscles warm, your
metabolism stoked and the GH flowing.
| • Appetizers, if they are the right kind, can de-appetize you. Don’tskip the appetizer: If you want to eat less, have raw vegetables or asalad with low-cal dressing, and tell the waiter to remove the bread from
| • Here’s another reason to get enough essential fatty acids, oromega fats, every day either from fish or fish-oil supplements. An ’04study reported in the Journal of Nutritional Health and Aging found that
an omega-3 deficiency causes sugar cravings. Get more omega-3s, eat
fewer carbs, lose bodyfat.
| • A study out of Arizona State University found a correlation betweenlow vitamin C and low fat burning during low-intensity exercise.Subjects who were lacking in vitamin C burned 25 percent less fat
than those who had normal vitamin C levels. Giving vitamin C to
those who were deficient upgraded their fat-burning activity. Perhaps
a 500-milligram dose of vitamin C before cardio is good fat-burning
| • Growth hormone is a potent fat burner, and one of the biggestsurges of GH occurs in the first two hours of sleep. That means beingrelaxed and getting into deep-sleep mode early, without restlessness, is
important. There are a few things you can do to help make that happen
more readily, like dimming the lights about an hour before bedtime. Light
hampers melatonin, a hormone that regulates your sleep cycle. Also, a
hot tub session or a warm bath can help you fall asleep faster.
|• Artificial sweeteners cause water retention. That includesaspartame, acesulfame K and saccharin. If you’re having trouble gettingthe lean look, drop the diet sodas.|
|• Fat in your diet can help you burn more bodyfat. After you’ve beendieting and hit a pleateau, you may want to try eating avocados, coconut|
|——————An omega-3 deficiency
3s [from fish],
|butter or even some real butter—in moderation, of course. That canactivate more fat-emulsifying enzymes, which are suppressed by strictdieting.|
| • Capsaicin gives chili peppers their hot taste and may help fry fatcells. A study reported in the Journal of Agricultural and Food Chemistryfound that fat cells exposed to capsaicin in the lab died. Reason
enough to spice up your diet.
| • Postworkout carbs won’t feed your fat cells. Researchers testedwhat happened when subjects got a 100-gram dose of high-glycemic-index carbs immediately after a hard exercise session, and it actually
increased fat burning.
| • interesting tiptip to help get rid of cellulite and/or prevent it: Sleep naked. Bissoonsays, “Tight elastic on underwear can cut off circulation and inhibit
the lymphatic drainage in thighs and buttocks.” No doubt men will be
spreading this cure like wildfire, which could result in another baby
| • We’ve all heard that eating six times a day is better for yourhealth than having the normal three square meals, but is there sciencebehind it? Yes, and it goes as far back as 1964. An English researcher
named Fabry found that eating one-sixth of your food six times a
day rather than one-third three times a day speeds weight loss for
the overweight, improves cholesterol numbers and improves glucose
tolerance. More recent studies have also demonstrated that eating
smaller meals more frequently reduces insulin and cortisol output.
Remember, cortisol is the stress hormone that can force your body
to burn muscle tissue for energy and also increase carb cravings.
Apparently, not eating for a number of hours triggers the starvation
mechanism, which causes your body to preserve bodyfat—for famine—
and burn more expendable muscle. Don’t forget to eat!
| • The branched-chain amino acid L-leucine is the most importantof the BCAAs for muscle growth. Research shows that taking evensmall amounts after your workout can significantly improve the anabolic
environment. It may help you burn more fat as well. A Brazilian study
showed that by increasing protein synthesis, L-leucine also amped up
energy expenditure, which translates to a heightened metabolism. Take
|Protein to Get Lean|
| Most people know that to get leaner you have to increase your mealfrequency to five or six a day and err on the side of more protein than carbs.But what type of protein is best when your goal is to drop fat as quickly as
possible without losing valuable muscle?
| Most trainees have chosen whey in the past few years because of itshigh biological value and fast absorption; however, the tide is changing toa fast/slow combo—a mix of whey and casein with a helping of egg.
Why? Casein is a slow-releasing protein, so it protects your muscle from
being used for energy after the fast whey has rapidly moved in and out of
your bloodstream. Casein sticks around and trickle-feeds your muscle tissue
and thwarting humger long after the whey has beat a retreat. That’s good for
metabolic stimulation and satiation.
|Straight whey has also been shown to cause insulin to surge, and insulinturns off the fat-burning process. Yikes!|
|What about egg protein? Eggs have been championed as the perfectfood, so having some egg aminos in the mix complements the other twoproteins perfectly.|
| In Old School, New Body wemention that we use a packet or halfa packet of Muscle Meals, a meal
replacement with a casein-egg-
whey protein array. Supplements
arent mandatory on the plan, but
they help make eating small protein-
charged meals frequently more
| High-protein diets stimulate themetabolism and reduce hunger on low-calorie fat-loss-style diets, and ananabolic/anticatabolic mix extends both of those effects. You can thank
casein’s ability to hang around for hours and hours for those lean-machine
|BCAAs throughout the day—but especially after a workout—to enhancemuscle building and fat burning.|
| • Water is important to weight loss. Your metabolism depends on it.A study at the University of Utah found that subjects who drank eight to12 eight-ounce glasses of water a day had faster metabolisms than those
who drank only four glasses.
| • You know that growth hormone is an anti-aging hormone. It’s also amuscle builder and a powerful fat burner. One of the best ways to increaseyour GH is to go for the burn in the gym. Muscle burn is caued by lactic
acid, and studies show that lactic acid in the blood triggers GH release.
Higher reps and/or the F4 method in Old School New Body will ignite
muscle burn so your GH churns.
| • A study reported in Physiology & Behavior showed that exposureto temperatures slightly warmer than comfortable curbed appetite.Subjects who were exposed to a temp of 81 degrees ate 10 percent
less and had a 20 percent reduction in appetite compared to subjects
who were in a 72 degree environment. Keep the thermostat higher to
get leaner—and save summertime electricity too.
| • Recent studies show that as far as fat gain goes, it doesn’t matter ifyou get your calories during the day or at night. That may be true as longas the calorie count is the same. Getting most of your calories at night,
however, has been shown to increase ghrelin, a hormone that causes
hunger, by nightfall the next day. The result is that you tend to binge at
night, a time when you expend the least energy, and that can cause more
fat deposition. In the morning you aren’t hungry, so your body burns
muscle tissue. You don’t get famished again until the evening hours,
when you binge and store more bodyfat. Back-loading most of your
calories at night is a sure way for most people to burn muscle and pack
on fat. Eat less at night and spread your calories throughout the day.
And if you’re training hard, don’t forget to include protein in every meal.
| • Research out of the University of Massachusetts shows that thelonger you sit, the greater your appetite. Sedentary subjects felt almost20 percent hungrier than those who moved more during the day.
Apparently, being still for long periods triggers the release of ghrelin, a
hormone that ups your appetite. If you’ve got a desk job, get up and
move around every 30 minutes.
|carbs to around 30 percent, they burned more fat during workouts thanwhen on their normal diets. Apparently, eating fat makes your musclesmore efficient at extracting oxygen from your bloodstream. More
oxygen facilitates better conversion of fat to energy, and your muscles
turn into fat-burning turbines. So if you go lower carb, increase your
intake of good fats, like those in nuts, fish and avocados,and you’ll
get leaner faster. Incidentally, that finding may be why researchers in
another study found that taking conjugated linoleic acid—a good fat—
prior to workouts burns more fat and builds more muscle. Try about five
| • You probably know that oatmeal is an excellent choice forbreakfast. A bowl has around 20 grams of slow-releasing carbs, soyou don’t get an insulin spike, plus it gives you about five grams of
fiber. Unfortunately, oatmeal is bland, so most people add sugar. Bad
idea if you’re trying to get lean. To pump up the flavor without the extra
carbs—simple or otherwise, as with fruit—simply add a scoop of your
favorite vanilla protein powder. You’ll get a sweet vanilla taste and a
whopping 20-plus grams of muscle-building protein.
|Another Blubber-Burning Fat|
|Most of us have heard that the essential fatty acids found in fish and fish-oilcapsules help our bodies burn fat. Now there’s another blubber burner in the fat family:monounsaturated fats.|
| According to the February ’08 issue of Prevention, a study conducted at ReinaSofia University Hospital in Córdoba, Spain, fed overweight subjects various diets thatcontained the same number of calories but with different carb and fat contents. The
diet rich in monounsaturated fats prevented the accumulation of belly fat—both
the subcutaneous fat that’s just below the skin and the visceral fat, the deeper, most
|So where do you get monounsaturated fats? From the oils of certain plants and plantfoods, like olives, nuts and avocado.|
| Two other studies of interest: One found that a diet high in monounsaturated fat helpedsubjects lose weight, albeit in small increments, without changing their calorie intake.Another found that a breakfast high in monounsaturated fat can boost calorie burn for five
hours. Guacamole dip for breakfast? No, but maybe some nuts on your cereal or in yogurt
|Fat Shrinking and Moderate Drinking|
| What’s the secret of staying leanwithout completely cutting out alcohol?First, keep in mind that alcohol is an
energy substrate, so when you drink it,
your body burns it first. That means any
carb and/or fat you eat around the time
you drink alcohol goes to fat cells—like
pretzels, chips, peanuts and even the
carbs in your “fun” beverage.
|1) If possible choose the lowest-carb libation. A good choice is wine atfour grams of carb per glass.|
| 2) Don’t drink on an empty stomach. Alcohol lowers blood sugar, whichcan make you ravenous for high-carb foods. The solution is to eat a mealof lean protein—chicken or fish—and a high-fiber, low-starch cruciferous
vegetable like broccoli—not potatoes, rice or pasta.
| 3) Moderation: Three glasses of wine should be the limit, and stoppingat two is better—and don’t eat carbohydrate around the time you partake.That’s very important because, as mentioned above, it goes right to fat
| Because your body must burn off the alcohol first, fat burning isessentially switched off until it is metabolized. That’s why you don’t want tochow down on carbs while you drink—have a healthy meal about an hour
or so prior—and it’s also why a low-carb beverage is best.
| Other than those fruity, high-sugar mixed drinks, beer may be the worstfat-adding alcohol because each 12 ounces has about 15 grams of carbsand 150 calories, compared to the 75 or so calories per glass of wine. So
if you drink four beers, that’s 60 grams of carb potentially being stored as
fat—and 600 extra calories. Ouch. That’s going to take you at least an hour
of cardio to burn off.