Tag Archive: fat


Firing up your metabolism


Most of us know that the key to controlling fat-loss lies in our bodies metabolic rate.

Now as already proven by science there are quite a few things we can do to manipulate the metabolic rate of our bodies. And by applying all these WILL have a massive impact on our fat-loss journeys to obtain ripped physiques’.

 

Click here to watch video “FIRING UP YOUR METABOLISM”

 

But one thing stands apart from all these. There is one thing we can do that head and shoulders stands above the rest to elevate your metabolic tempo of the body.

Before I name this golden trick, let me take you back a bit.

When we eat a meal our digestive system is activated for 2-3 hours to process the food. This has been scientifically proven to be a very high energy requirement process. So for 2-3 hours after eating a meal (small or big) the body will have a significant raised metabolic rate.

For those that eat 1 large meal a day, it means their metabolic rate is raised for a max 3 hours per day

Those eating 2 biggish meals a day has raised metabolic rates of maximum 6 hours per day.

However those that divide the same amount of food into 5-7 small meals a day will have a raised metabolic rate for about 15 hours and longer per day spanning well into sleeping time. They will eat the same amount of food but just in much smaller meal portions and they will have a significant raised metabolic rate for the major part of a 24 hour cycle. This will have a dramatic impact on fat-loss efforts.

Sure this will result in insulin spiking much more frequently…but insulin spiking is not at all that bad. Insulin is the most potent muscle-building hormone in the body by far and this eating habit will result in a huge advantage to increase muscle size when combined with resistance training.

 

WANT A HOLISTIC TRANSFORMATION SYSTEM FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), available now fully customised on all levels. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

 

But what about the fat gaining aspects of regular insulin spiking? Well, the benefits of a raised metabolic rate by consuming small frequent meals by far offset the negative aspects of spiking insulin multiple times during the day and on top of this the muscle-building benefits of the insulin spiking further add significant benefits to body shape, muscle size and achieving fat-loss.

The bottom line is – when in search for a great looking body, a small frequent meal system can have a drastic positive impact.

But this is not all you can do to fire up the metabolism…look at the following tricks that can further be applied in an effort to raise the bodies metabolic tempo:

TEN Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is the term for all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Eating protein has also been shown to help you feel more full and prevent you from overeating.

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.

BOTTOM LINE:Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off.

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also speed up your metabolism temporarily.

Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.

BOTTOM LINE:Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

ADVERTISEMENT

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.

BOTTOM LINE:Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

 4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.

This means you will burn more calories each day, even at rest.

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training.

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism.

BOTTOM LINE:Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health.

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories. If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.

BOTTOM LINE:Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

ADVERTISEMENT

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5%.

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people.

BOTTOM LINE:Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism.

However, many people can’t tolerate these spices at the doses required to have a significant effect.

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male.

Alone, the effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies.

BOTTOM LINE:Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity.

This may partly be caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.

It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone.

This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.

BOTTOM LINE:Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

ADVERTISEMENT

9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning.

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.

BOTTOM LINE:Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats with Coconut Oil

Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like.

In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.

BOTTOM LINE:Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

Take Home Message

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.

Other ways to manipulate metabolism

“I have a fast metabolism; I can eat and eat and stay skinny.” Most of us have heard someone say this, and a majority of us have responded with annoyance and envy. But what is metabolism, and can we make ours run a bit faster? Taylor Newhouse, a registered dietitian with the Texas A&M School of Public Health, helps break down what you should know about your metabolism.

 

What is metabolism?

Your metabolism isn’t just what keeps your bragging friend lean, it’s the constant process that your body is using to keep everything functioning. Your metabolism is always running, even when you’re sleeping.

“Your metabolism is kind of the engine that keeps your body going,” Newhouse said. “It’s the drive that allows your body to utilize the food and nutrients you put into it.”

Some people do have faster metabolism than others, and that is the work of genetics and someone’s lifestyle. Although there’s nothing you can do about your genetics, there are ways to impact the lifestyle side and give your metabolism a boost to keep it running in high gear.

How can you improve your metabolism?

Because the metabolism’s base rate is set by genetics, there’s no quick way to rev it up; it cannot be changed without making some long-term lifestyle changes.

“We can manipulate our metabolism to a degree,” Newhouse said. “It’s like a campfire: just like we need to give a fire tinder and pieces of wood in order to keep it from slowing down and burning out, we need to fuel our metabolism as well.”

If you’re looking to boost your metabolism, then there are a few changes you can make throughout the day. Working out, hydrating and eating right can help with your overall health, but there are also specific habits you can foster in order to give it a boost.

“Eating your leafy vegetables and working out can definitely help your metabolism,” Newhouse said. “Muscle burns more energy than fat, so lifting weights or anything else that builds muscle — along with eating correctly — can play a large role in how our body processes nutrients.”

Apart from getting in more muscle-building workouts and eating better, another important habit to kick your metabolism into gear is not ignoring the most important meal of the day: breakfast.

“People tend to overlook how important breakfast is,” Newhouse said. “We go all night without food, and our body can approach a fasting state, an episode where our body will withhold calories, if we wait too long to eat after waking up.”

What can slow your metabolism?

If it’s possible to speed up your metabolism, then it’s equally possible — and far easier — to slow it down. There are many habits that are easy to fall into that can make your metabolism run at a slower pace. One of these happens in the late hours of night, and involves what you’re not doing: getting enough shut-eye.

Sleep deprivation is one of the biggest epidemics in American society, with more than one-third of adults getting less than the recommended seven to eight hours of sleep each night. Sleep is not only crucial for your metabolism, but skimping on sleep can also lead to long-term conditions such as heart disease and diabetes.

“Sleep is one of the biggest factors that people seem to forget about,” Newhouse said. “Even if someone eats well and exercises, if they don’t get adequate sleep, then their metabolism won’t run as efficiently.”

Although snacks often have a bad reputation for being unhealthy, they are very important to keep you fueled and nourish your body throughout the day. Snacks should have some protein, fiber and carbohydrates and should not have too much salt or sodium.

“Eating snacks won’t slow down your metabolism if you’re eating the right foods,” Newhouse said. “Healthy snacks — such as nuts, fruit or vegetables — have the nutrients to slow the rate of digestion, keep you feeling fuller longer and keep your body working to process the nutrients.”

Stress can also indirectly lead to problems with your metabolism. People with high amounts of cortisol, a stress hormone, tend to be overweight, and being overweight can slow your metabolism. Lowering your cortisol levels can start a chain-reaction that can help your metabolism run more efficiently.

What does your metabolism do over time?

Believe it or not, metabolism — just like the rest of our body — goes through the aging process. As your metabolism slows, your continuous diet and exercise choices become more important.

While the cause for this is unclear, women entering menopause will experience a slower metabolism and can find it more difficult to stay at a healthy weight, which makes diet and exercise vital to healthy aging.

“Nothing changes overnight,” Newhouse said. “It’s a matter of making the small choices that can add up to try and negate the effects that are naturally slowing down your metabolism.”

If you’re worried about how your metabolism is affecting your lifestyle, contact your health care provider or sit down with a registered dietician to set up a plan for a healthier daily life.

So everyone, fire-up that metabolism and train hard!
Cheers…
Gert Louw

Gert METABOLISM

reference


Men aiming at maximum muscle size usually steer clear from any form of cardio. The bottom line is that all cardio, even moderate cardio, WILL decrease muscle size and make it more difficult to add muscle. It is the normal reaction the body has to cardio. It can be most clearly seen in marathon runners who have these thin sinewy physiques with almost no muscle size.

Body fat should be managed by a very focussed diet and NEVER via cardio. Cardio primarily “eats” into muscle and actually help surprisingly little to bring the fat levels down. It is much easier for the body to use the muscles for energy during cardio than to tap into fat storage and thus why cardio nearly always has the opposite effect.

Now, for one who refuse to give up his resistance training and has no other choice but to drop muscle weight due to health reasons (such as kidney problems), cardio presents a great and healthy opportunity to simply add it to the training regimen. The response the body will have when cardio is added, even by sticking to the same diet and resistance training, is to decrease muscle size.

 

WANT A HOLISTIC TRANSFORMATION SYSTEM FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), available now fully customised on all levels. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

 

The general thought process out there is, that if you want to lose fat you must do cardio. It is unfortunately far from the truth. If you want to lose MUSCLE (!) you do cardio.

This video goes a long way as to give some proof about the matter although, admittedly, this is not an actual scientific experiment.

  • All factors like diet, resistance training frequency and intensity remained the same throughout the study with the only real added change being cardio that was added 5 days per week.
  • Supplements and all other forms of health support stayed exactly the same during the process.
  • The project spanned over a 6 month period.
  • Before the 6 months only resistance training (4 days a week) with no cardio.
  • During the 6 months significant cardio was added 5 days a week (speed swimming – 20 to 30 laps).

Click here to watch video “Visual study to determine body changes when cardio added to resistance training.”

 

The following very noticeable results after the 6 months:

  1. Bodyweight down by 7kg’s (mostly muscle with a smaller fat component as well).
  2. Body shape has become more pronounced and defined.
  3. Visible body fat decrease on upper body and lower body for a more shredded look.

Continuing with the cardio indefinitely will further decrease muscle size but at the same time enhances shape and shredded look thus providing a healthy fit looking body.

But alas, those in search of size should never follow this route!

Another interesting article on this subject: http://massgainsource.com/get-best-cardio-workout/

Wish you all happy training.

Gert Louw

http://www.gertlouw.com

Gert sea4bb


Now, we all wish there was this magic pill that would melt the fat away while we sit on the coach drinking our beer…

Reality is, there are a few “dirty” tricks one can apply to melt the fat away. Some of it will work by sitting on the coach and some of them would need a caloric restricted diet and training to work effectively. So either way there is hope for the coach potatoes wishing for a fat melting pill although it is a bit of a “dirty” road!

  • Dirty trick 2, 3, 4 and 6 will work for the coach potatoes.
  • Dirty trick 1 and 5 must have a caloric restricted frequent meal plan in place and a training system.

But ALL dirty tricks will work much more effective when they have a caloric restricted frequent meal plan in and a moderate to intense training system in place.

 

Please note – the fact that I discuss these “dirty” methods, does not mean I approve of any of it. Neither does it mean I am using it or have ever used it in the past!

This article is meant as an informational study into what last alternatives there are legal and otherwise to control weight for those not prepared to put in the effort with a healthy living and lifestyle. Knowledge is power and to suppress it simply because you disagree with what is being said is not a healthy road to enhance your knowledge base and understanding.

 

Now as you all know, I am not sponsored by any supplement company or brand out there and regularly shoot down overrated/worthless supplements so what I am saying here is unbiased and cutting to the bone.

On the subject of supplement companies, just about ALL the supplements claiming magical fat-loss and other fantastical claims are close to worthless. You will spend a lot of money for something that will make a very, very small difference. You should either just focus on your diet/training/core supplements to reach your goals and if you WANT to spend money on fat loss products then choose something that actually works and steer clear from marketing hype.

Those that think the golden path to fat loss is via cardio, well, in a caloric restricted environment the body very easily go into a catabolic state when doing cardio and such will burn more muscles away than fat! Even under the best scenarios cardio will ALWAYS limit muscle growth/size. So for those wanting some size, cardio is not a weapon but an enemy. With that said, if size is not at all on your agenda then cardio can be beneficial. But one thing you must understand is that losing muscle will mean less shape to your body, especially without clothes. If you want to look great you must have muscles – that IS what gives your body shape and nothing else.

The reason why I call these tricks “dirty”, is because with every one of these there are certain potential health drawbacks. So anyone considering them needs to educate themselves and apply the necessary wisdom to monitor their health and do it under a medical doctor’s supervision.

So back to the “dirty” tricks, here is the list:

 

1. Captopril – prescription required

Health risk level: low, Fat Loss ability: meduim

Dan Duchaine first wrote about the fat loss side effects of Capropril ( a cheap blood pressure medication) and brought the notion to the bodybuilding fraternity. The fat loss effects of Captorpril is well documented by medical studies.

The medical studies also show that Captopril had a slight anabolic effect on muscles with no virilization in women

The wonder about Captopril is that it seems to help one to lose fat in areas where one traditionally struggles to lose fat. However Captopril is not a short-term approach. It take months before it starts showing it’s true colors and usage should be longterm for optimal results.

 

How to take it?

If you suffer from hypotension (low blood pressure) you cannot take it.

25mg before bedtime (Mild diuretic and also makes one slightly sleepy.)

After you established that you are fine with the 25mg, dosages can be increased to 50mg before bedtime.

It is prescription medication so you must get it from your doctor.

A good stack with Capropril is Yohimbe at 10mg per day. It will increase the fat loss effects of Captopril.

 

2. ECA stack – The ECA stack combines ephedrine, caffeine and aspirin in a predetermined ratio.

Health risk level: medium, Fat Loss ability: medium

It causes your body to target specific fat cells to be burned for energy, all the while raising your overall metabolic rate and suppressing appetite. Each ingredient in an ECA stack works with the next. Ephedrine works as a beta agonist and stimulates production of norepinephrine, as well as circulating it through adipose tissue. The caffeine and aspirin function to inhibit the body’s natural response to halt this cAMP production, thus prolonging the effects. If you want to take an ECA stack, review your medical situation with your health care provider before you begin. (It can raise your heart rate and blood pressure)

How to use ECA?

Consume ephedrine, caffeine and aspirin doses up to three times a day, and no more than four, in equal intervals. Slowly taper the dose upward as your tolerance increases. Begin at one dose each day, and add in the next dose every two to four days until you reach the full amount. Take the first dose immediately upon waking. Take each subsequent dose on an empty stomach, at least four hours after the previous one. Avoid taking too close to bedtime as it may interfere with sleep.

Repeat this process for up to eight weeks. Do not exceed this time without taking a break, as your body will gradually build up a tolerance to the ECA stack, and it will stop to work. To maximize the effects of ECA for both fat loss and energy, it is advised to take one to two days off each week to allow your receptors to recover and avoid adrenal fatigue.

Things You’ll Need

  • 25 mg ephedrine
  • 200 mg caffeine
  • 80 mg aspirin

  

3. Glucophage – also know as Metformin ER – prescription required (available on black market)

Health risk level: low, Fat Loss ability: low – medium

This is a very interesting medication. It is prescribed for type II diabetics.

Metformin works by promoting AMPK, which acts like an energy sensor in the body. When activated, AMPK does promote greater fat oxidation, but it also blunts muscle protein synthesis. In addition, some studies show that metformin in high doses many interfere with testosterone synthesis. On the flip side, animals provided with metformin live longer, thought to be due to better glucose control. Also, emerging studies show that metformin provides a significant protective effect against cancer onset, particularly lung and pancreatic cancers.The way it does this is by interfering with the activity of mTOR, which also happens to be a key player in muscle protein synthesis. – Jerry Brainum

Metformin seems to be only truly effective at dosages of about 2000mg per day. Less than that and the fat loss effects dissipate. The problem however is that not many people can stomach dosages above 1000mg a day. Upset stomach, runny tummy and feeling nausea’s.

It also seems to be less effective for fat loss purposes the more healthier the person is. The closer the person is to being diabetic (insulin resistant) the better fat loss effect metformin has.

However all considered it might be beneficial taking metformin simply for it’s amazing anti-cancer properties. This has been proven in a massive study including more than 180 000 people with significant reduced risk for cancer.

 

How to use Metformin

Start with 250mg tablet morning and evening after meals.

If no side effects increase to 500mg tablets morning and evening after meals.

This can be increased eventually to a max of 2 x 500mg tablets morning and evening after meals.

 

4. Clenbuterol – prescription required (available on black market)

Health risk level: medium-high, Fat Loss ability: medium

Clenburerol has been around for a long time and many Hollywood actors have used this as a trick to get body fat levels down.

Clenbuterol Hydrochloride is a powerful bronchodilator that is used to treat breathing disorders like asthma. Beyond treating breathing disorders, Clenbuterol is commonly used as a thermogenic. In fact, you will more than likely find more Clenbuterol use in fat loss plans than anywhere else. It is a very common fat burning tool used by many. It is a long-standing favorite among competitive bodybuilders and other physique athletes during contest preparation.

Clenbuterol should not be taken for long durations – it can harden the heart and also increase heart rate rather dramatically which makes it dangerous for anyone taking part in extreme fitness activities. But for short durations it can be a very effective fat burning tool. It is available as prescription in most countries, except the USA.

How to use Clenbuterol?

The preferred method of Clenbuterol is as follows: will last for 4-6 weeks and can be an excellent way to use it for the person who is only using it the last few weeks leading up to competition. The individual will start with 40mcg per day and increase periodically until he reaches the maximum desired or needed dose and will hold at the maximum dose the final 7-14 days of the plan. The increases in dosing will not be as dramatic as the two-week rotation schedule but stronger than the continuous plan. At this stage, if more Clen is still needed, the person will need to wait 4-6 weeks before beginning a new phase. This makes this type of use best for those who only need a short period of metabolic enhancement.

The maximum Clenbuterol dose will normally be 120mcg per day. Some may find 140mcg per day to be acceptable, especially some men, but no one should for any reason surpass the 140mcg per day mark if they are going to avoid cardiac damage. Regardless of the total dosing or plan of use you use, Clenbuterol use should be kept at no more than 16 weeks of total use. 16 weeks of total use per year should be your guide. For the person competing in more than one show per year at different stages of the year, we can make exceptions. However, this person should try to keep the total use as close to a 16 week total every 12 months as possible for safety reasons.

 

5. Primobolan (Methenolone Acetate) – prescription (available on black market)

Health risk level: low, Fat Loss ability: high (with very low caloric diet)

Although Primobolan (injections) will not in its own result in fat loss, the magic of it lies in the fact that it has an uncanny ability to protect muscle mass under very (!) low daily caloric intakes. So for those wishing to go on an extreme diet, Primobolan can protect the precious muscle mass while you melt the fat away. It is a prescribed drug for hiv+ patients experience severe muscle wasting which usually also occur during long bouts of very low caloric intake due to frequent diarrhea. It protects and even to some degree restore muscle mass under very low daily caloric intakes.

It is considered a banned substance, so be careful athletes!

However it is extremely mild compound with very little side effects.

 

How to use Primobolan?

The acetate version It must be injected once a day in the glutes – not for the faint hearted! (upper outside corner of the bum). But you want to fat to melt away, then you have to suffer the pain!

Recommended dosages:

MALES – standard male Primobolan doses will fall in the 100-150mg per day range, max 12 weeks.

FEMALES – the standard female Primobolan dosing range will be at 25mg per day, max 6 weeks. [However this is one of such compounds better left to men. Virilization risks are low for women but still a risk.]

Not to be used for longer than 3 months in men. It could have a suppressing effect on your natural testosterone levels and men could experience erection problems.

 

6. Somatropin/IGF/IGF1 LR3 – prescription (available on black market)

Health risk level: low, Fat Loss ability: high

Ok now we are straight into the territory of banned substances. But of all, nothing really comes close to the fat burning effect of HGH and related variants – IGF and IGF1 LR3.

Somatropin (pure HGH) is so effective in fat burning that it is the only considered medical approach to attempt to treat Lipodystrophy (fat accumulation at certain areas and around the organs) in HIV+ people.

Even as a banned substance HGH is remarkably safe to use. The biggest drawback is that it can increase growth rate of tumors. It does not increase your risk of tumors but if you have cancer growth it can increase the rate of growth dramatically. Apart from that it is actually very safe at recommended dosages.

By supplementing with Somatropin the benefits in-which may be obtained are truly great. Largely the benefits provided by Somatropin include but are not limited to (in order of max to min benefit):

Main benefits

  1. Increased Fat Burning
  2. A Leaner and Tighter Physique
  3. Increase Recovery Time
  4. Muscle, Joint and Bone Repair
  5. Increased Energy

Other “claimed” benefits (no study have clearly proven any of this)

  1. Healthier Skin (only after long periods of use)
  2. Age Reduction (staving off the effects of age – only after long periods of use)
  3. Decreases Stress slightly
  4. Improved Focus & Clarity of Thought

Based on the benefits that are in almost all cases guaranteed to occur the most obvious question is why wouldn’t you supplement with this amazing hormone? When we begin to look at the aspects revolving around side-effects then the question becomes obvious yet again, as side-effects are in almost all cases non-existent when Somatropin is used responsibly.

Somatropin is not only side-effect friendly it is in almost all cases very well-tolerated in both men and women; a claim not too many hormonal compounds can make and a claim no hormonal compound can make to the extent of Somatropin. Nevertheless, there can be negative adverse side-effects; although rare they will be highly dose dependent, meaning, those who take too much will be more susceptible to such affects. Such side-effects may include:

  • Water Retention
  • Bone Growth
  • Carpal Tunnel Syndrome
  • Tingling of the Hands & Feet
  • Unwanted Intestinal growth

While slight water retention is the most common and tingling is very common in performance enhancing level doses, bone growth and carpal tunnel are only concerns when such doses far exceed personal responsibility.

Somatropin and all its variants are VERY expensive. Black market options are drastically cheaper but can be counterfeited, so be carefull and know your brands. In any case this seems to be the playground of the Hollywood stars!

 

How to use Somatropin

For women a dosing of 1 to 2iu per day is all they need for optimal results. For the average man, 4iu per day will prove to be the perfect dose, providing all the metabolic benefits and muscularity and healing attributes associated with it. Somatropin should be used 1 month on followed by one month off and repeat if necessary. Do not use on a continuous basis since this can increase the risk of unwanted intestinal growth.

 

Other options

DNP – If you ever hear of DNP – skip that page…you play Russian roulette with your life by using it!

Nolvadex – (and other anti-estrogen drugs) are temporary measures to get water levels down but do not have real fat loss abilities.

Insulin doping – this is downright dangerous and should be avoided at all costs. Yes, some bodybuilders reach massive success by performing this successfully but the risks by FAR outweight the potential fatloss and muscle growth benefits…in any case in a sane person’s mind! This is the quickest way in becoming a Diabetic I (insulin dependant for the rest of your life, plus one wrong move calculating the injection protocols and the bodybuilder can be dead within 24 hours)

Thyroid hormones (T3 and other related hormone treatments) – have proven to be mildly effective at best.

 

Conclusion

Well as you see this article hold true to the ‘dirty” side of fat loss. The next step beyond these “dirty” tricks is an operation removing some of your intestines to limit food absorption. So if you want to stay out of hospital, this approach is probably your last call in getting the fat down in a dirty way!

These may seem extreme but can produce real results unlike all the hundreds of fat loss supplements with all their fantastical claims which are close to worthless and will cost you and arm and leg.

Of course there is a simple solution to all – a balanced caloric controlled diet (based on a frequent meal system) combined with a moderate to serious training regime. We are not created sedentary beings. God made us active beings and the moment we become coach potatoes the fat will (!) come rolling in!

 

Wish you all happy training!

Cheers

Gert Louw

gert15


Water controlling APPETITE & SPEED UP FAT-LOSS

Various studies have found that water intake have a significant impact on suppressing appetite and speeding up fat-loss.

Although drinking water just before, during or immediately after eating might have a negative effect on food and nutrients absorption, there is some evidence that drinking water before or during a meal may help aid weight loss when used in conjunction with a calorie-controlled diet.[1]

GertLouw15Large

Drinking water prior to each meal may actually help in appetite suppression. Although this was believed to be the case for many years by dieticians, it was only recently that the approach was subjected to a scientific randomised controlled trial to see how much effect it had:

  • A 2008 study concluded that drinking water is associated with weight loss in overweight dieting women independent of diet and activity.[2]
  • A 2009 study concluded that consuming 500ml water prior to each main meal (combined with a hypocaloric diet), leads to greater weight loss than a hypocaloric diet alone in middle-aged and older adults. [16]
  • A 2010 study concluded that people who consumed two cups (500 mL) of water right before eating a meal ate between 75 and 90 fewer calories during that meal.[3]
  • A 2011 study conducted on middle-aged and older adults (aged ≥40 years) given 500 mL 30 minutes before meal 3 times daily for 12 weeks found that the individuals lost 2 kg body weight compared to the control group.[6]
  • A 2013 study conducted on adults 18-23 concluded that when they were given 500 mL given 3 times daily for 8 weeks they lost body weight.[7]

 

Water controlling BASE METABOLIC RATE

Various studies have found that water intake have a significant influence on the bodies base metabolic rate, the rate at which the body burns energy.

  • A 2011 study conducted on obese children concluded that water drinking on resting energy expenditure was significant.[4] Pediatricians agree that hydration in children may be optimal only in breastfed infants.[5]
  • Another study found that drinking 500 ml of water increased metabolic rate by 30% after 30-40 min with a total thermogenic response of 100 kJ (24 kcal). About 40% of the thermogenic effect originated from warming the water from 22 to 37 °C.[9]
  • However, a later study in 2006 states that approximately 500 mL 3 °C cold water caused only increase in energy expenditure by 4.5% for 60 minutes.[10]
  • Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.

After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen.

The researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They note that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water.

 

Water controlling DIET BEHAVIOUR

Research by Barry Popkin et al. has shown that people who drink lots of water eat more vegetables and fruits,[11] drink fewer sugary carbonated beverages, and consume fewer total calories.[12] The reason for drinking less sugary beverages would likely be that the increased water substitutes for them in the diet, quenching the thirst so that the person does not feel as much need to drink sugary beverages.

Increased water consumption, or replacement of energy-containing beverages with energy-free beverages,[13] or consumption of water-rich foods such as fruits and vegetables with a lower energy density,[14] may help in weight management.

 

Other water benefits

Apart from above significant fat-loss aspects of higher water intake, water adds to the following in the body:

  • Smoother bowel movements and less constipation.
  • Better muscle tone – the less dehydrated the muscles the better they can function and the fuller they look.
  • Water helps clean the body from waste. Healthy amounts of water will decrease colon cancer, breast cancer and bladder cancer by 70%!.
  • Water plays a significant role in kidney health. Higher water intake lessen the pressure on the kidneys especially for the bodybuilder taking in excess food and supplements.
  • Healthier skin, teeth, bones and joints.

 

How much to drink?

Everyone is preaching 8-10 glasses per day. However, there is no real science behind it. From experience by dietitians and the bodybuilding community, it is suggested not less than 4L water per day for men and 3L water per day for women. However bodybuilders should, due to the higher protein and supplement intake, drink closer to 6L water a day to make sure proper hydration for training and kidney health. Less than these suggested amounts and the body tends to hold back water.

 

The following extract from an article by Ron Kosloff:

 

Stay away from soda pop, an almost lethal poison. Listed below are several reasons why:

  • To clean a toilet, pour a can of cola into the toilet bowl and let it sit for one hour, and then flush clean.
  • The carbonic and phosphoric acid in cola removes stains from vitreous china. To remove rust spots from chrome car bumpers, rub the bumper with a rumpled-up piece of aluminum foil dipped in cola.
  • To clean corrosion from car battery terminals, pour a can of cola over the terminals to bubble away the corrosion. (One at a time, though – don’t electrocute yourself!)
  • To loosen a rusted bolt, apply a cloth soaked in cola to the rusted bolt for several minutes.
  • To remove grease from clothes, empty a can of cola into a load of greasy clothes, add detergent and run through the regular cycle. The cola will help loosen the grease stains. It will also clean road haze from your windshield.
  • The active ingredient in cola is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis and arthritis.
  • To carry cola syrup (the concentrate), commercial trucks must use hazardous material placards reserved for highly corrosive materials.
  • The distributors of cola products have been using it to clean the engines of their trucks for about 20 years!
  • In many states in the U.S., the highway patrol carries two gallons of cola in their vehicle to remove blood from the highway after a car accident.
  • You can put a T-bone steak in a bowl of cola and it will be gone in two days.

 

WHAT’S IN OUR DRINKING WATER?

Dr. Kurt Donsbach, shared with me, many years ago, that half of the heart attacks and cancers in America are caused by our drinking water.

Drinking water contains toxic levels of chlorine and fluoride. Chlorine attacks organic matter. What are you made of? Organic matter. Our drinking water is so polluted, it’s scary. Dioxins, E.coli, PCBs, DDT, human waste, trihelamethanes, just to name a few, are in our drinking water. Then add to that the conglomeration of our industrial pollutants.

It’s a fact that all of our oceans are polluted today. When PCBs and dioxins are found in the fat cells of walruses in Antarctica and the South Pole, we must realize that the whole world is now polluted.

Our lakes are polluted and are loaded with Methyl Mercury, which is a very toxic poison, so it’s not very funny that they put it in your teeth fillings. The American Dental Association continues to tell us that this is not true, but metal poisoning, we now know, causes diseases.

The main reason that chlorine is added to our drinking water is to kill bacteria and it ends up killing us! In Europe, they never use chlorine, they use oxygen purification and deionization or they use ozone purification.

Some years back, a myth was created that adding fluoride to the water would prevent tooth decay. Fluoride is a toxic chemical that is painted on children’s teeth, and, among other things, is responsible for causing cancer. The man who heavily promoted fluoride when it became law, Dr. Faulkes, passed away a few years ago. On his deathbed, he expressed great regret and said that he was sorry he ever told people to use fluoride.

Both he and Dr. Hardy Limeback from Canada had been significant promoters of fluoride and have both issued apologies concerning their support of fluoride. They stated that they did not accurately check the opposing scientific date before speaking out of behalf of fluoride. They were just not properly informed. So why do we use it?

“SOME YEARS BACK, A MYTH WAS CREATED THAT ADDING FLUORIDE TO THE WATER WOULD PREVENT TOOTH DECAY.”

When aluminum is produced, the by-product is tremendous amounts of synthetic fluoride. Since chemical and aluminum companies were spending thousands of dollars to dispose of it, why not market it to municipalities to put in the water? So, they ended up selling a poison, and at a profit. I was born with a low thyroid function and I spent a lot of time swimming at the local high school with a pool that was loaded with chlorine.

This lowered my thyroid function even more. If it weren’t for nutritional doctors, supplementation, glandular therapy and purging heavy metals from my body, I probably would have had to have my thyroid removed. Never take synthetic hormones for your thyroid!

When you do this, it displaces the natural nutrients that nourish the thyroid, for example:tyrosine, Vitamin E, essential fatty acids, protein, and manganese. Synthetic hormones actually destroy the thyroid. Chlorine and fluoride are called halogens and act as synthetic hormones. Iodine is the number one nutrient for your thyroid. What halogens do is displace iodine in your thyroid and push it out and then mimic it in your thyroid.

Therefore, you end up with chlorine and fluoride deposits in your thyroid and you can become very unhealthy. I am affiliated with a clinic here in Michigan and the Naturopathic doctor there says that people routinely come to him with poor thyroid function. My friend, Dr. David Jantz, using CRA, will diagnose their health issue as poor thyroid and they’ll say, “No, I went to a medical doctor and he did a blood test and my hormone levels are normal.”

That’s due to the fact that chlorine and fluoride have displaced the hormones and they’re floating around in your blood stream so the medical doctor and the chemist will read that your levels are appropriate when, in fact, the hormones are not in the thyroid to do the job that they were meant to do. Look around at the obesity and the hair loss and the problems we’re having today with low thyroid function.

IS ANYTHING SAFE TO DRINK?

DEHYDRATORS TO AVOID

  • commercial tea
  • coffee
  • beer
  • wine
  • distilled spirits
  • soda pop
  • white sugar
  • white rice
  • white flour
  • hydrogenated oils
  • antibiotics
  • most prescription drugs
  • chlorinated water, etc.

The question becomes, what should we drink? Never drink distilled water. Distilled water is cooked water, it’s depolarized and all the minerals are removed. So when you drink distilled water, it acts as a vacuum and, while it will pull out toxins, it will pull out everything good too.

Drink good reverse osmosis water or deionized water or good spring water that’s tested as pollutant free. You should add either colloidal minerals or Celtic sea salt to your regimen everyday. As I mentioned before, our soil is depleted of half the minerals.

There are 92 minerals in the world, micro, macro, trace, and rare earth, and they are gone due to factory farming, so you have to put minerals back into your own body. Mineral depletion in the United States is paramount. Everyone suffers from a lack of minerals. The people that don’t are the people that supplement.

Remember that in 1936 the government told us that we were missing over 22 minerals in our soil; today it’s over 45. You must take a complete mineral like colloidals or Celtic Sea Salt. People ask me how much water to drink daily. Ah, that is the question of the day, which you and only you might answer.

A decent rule of thumb is that you should drink when you are thirsty, how’s that? The same goes for food, eat when you are hungry. Your body is extremely smart isn’t it? When you do drink, just sip small amounts throughout the day, between meals, of course. Don’t drink large amounts at one time or you will just urinate it out, like big beer drinkers do.

Overhydrating is extremely taxing on your body. If you participate in sports, your perspiration and mineral loss will dictate the amount, but sip it slowly. A decent, accurate test for dehydration is when you take the thumb and index finger of one hand and you pinch a portion of the skin on the top of your other hand, pull up and then let go. If the skin snaps back to a flat position, you are well hydrated. If your skin is very slow to return to a flat position, you are dehydrated.

Always remember how important your thyroid is and have a doctor check it! If you wake in the middle of the night, drink a small amount (8 oz) of good, healthy water. Remember to consume water throughout the day.

When you are in the hospital for dehydration, you are given minerals and water for hydration, but you aren’t told that.

Some medical doctors will tell you that, if you are dehydrated, you should drink 8 to 10 glasses of water a day, but they don’t tell you to take macro and micro minerals. We now know that if you don’t have the 92 minerals found in the world, you won’t have hydration of the tissue.

 

Wish you all happy training!

Gert Louw

GertLouw13Original

 

References

  1. ab“Pre-meal water consumption for weight loss”Australian Family Physician42 (7): 478. July 2013. PMID 23826600.
  2. Stookey JD, Constant F, Popkin BM, Gardner CD (November 2008). “Drinking water is associated with weight loss in overweight dieting women independent of diet and activity”. Obesity16 (11): 2481–8. doi:1038/oby.2008.409PMID 18787524.
  3. http://www.sciencedaily.com/releases/2010/08/100823142929.htm
  4. Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N (October 2011). “Influence of water drinking on resting energy expenditure in overweight children”. International Journal of Obesity 35 (10): 1295–300. doi:1038/ijo.2011.130.PMID 21750519.
  5. Manz F (October 2007). “Hydration in children”. Journal of the American College of Nutrition 26 (5 Suppl): 562S–569S. doi:1080/07315724.2007.10719659PMID 17921466.
  6. Dennis EA, Dengo AL, Comber DL et al. (February 2010). “Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults”Obesity 18 (2): 300–7. doi:1038/oby.2009.235PMC 2859815.PMID 19661958.
  7. Vij VA, Joshi AS (September 2013). “Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects”Journal of Clinical and Diagnostic Research 7 (9): 1894–6.doi:7860/JCDR/2013/5862.3344PMC 3809630PMID 24179891.
  8. Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J (August 2013). “Association between water consumption and body weight outcomes: a systematic review”. The American Journal of Clinical Nutrition 98 (2): 282–99.doi:3945/ajcn.112.055061PMID 23803882.
  9. Boschmann M, Steiniger J, Hille U et al. (December 2003). “Water-induced thermogenesis”. The Journal of Clinical Endocrinology and Metabolism 88 (12): 6015–9. doi:1210/jc.2003-030780PMID 14671205.
  10. Brown CM, Dulloo AG, Montani JP (September 2006). “Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking”. The Journal of Clinical Endocrinology and Metabolism 91 (9): 3598–602. doi:1210/jc.2006-0407PMID 16822824.
  11. Popkin BM, Barclay DV, Nielsen SJ (December 2005). “Water and food consumption patterns of U.S. adults from 1999 to 2001”. Obesity Research 13 (12): 2146–52. doi:1038/oby.2005.266PMID 16421349.
  12. Stookey JD, Constant F, Gardner CD, Popkin BM (December 2007). “Replacing sweetened caloric beverages with drinking water is associated with lower energy intake”. Obesity 15 (12): 3013–22. doi:1038/oby.2007.359PMID 18198310.
  13. Dennis EA, Flack KD, Davy BM (December 2009). “Beverage consumption and adult weight management: A review”Eating Behaviors 10 (4): 237–46. doi:1016/j.eatbeh.2009.07.006PMC 2864136PMID 19778754.
  14. Rolls BJ (July 2009). “The relationship between dietary energy density and energy intake”Physiology & Behavior 97 (5): 609–15. doi:1016/j.physbeh.2009.03.011PMC 4182946PMID 19303887.
  15. Sichert-Hellert W, Kersting M (December 2004). “Home-made carbonated water and the consumption of water and other beverages in children and adolescents: results of the DONALD study”. Acta Paediatrica 93 (12): 1583–7. doi:1111/j.1651-2227.2004.tb00847.xPMID 15841765.
  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/

Click here to view video “Forcing fat-loss and keeping muscles

Forcing Fat Loss and keeping muscles safe – This is probably the most difficult part of any cutting/fat-loss diet.
With your aim to lose as much fat as possible, the error most people make is to pitch the calories too low for their body and as such create a “famine” environment which have certain very unwanted reactions in the body.
This “famine” environment result in a drastic amount of muscle-mass being lost amongst other things. In most scenarios this is much more than the actual fat you are losing. Many people say they do not care about this fact, but what they do not realize is that the muscle mass they carry plays a significant role in their bodies energy burning/metabolic rate. Muscle mass is one of the biggest factors in determining your base metabolic rate. Plus a body with little muscles will NEVER look as good as a body with good muscle mass – muscle give shape to a body. If you lose your muscle you might be slim but will always look floppy and shapeless.

Those interested in the program I’ve been following: available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: https://gertlouw.com/my-transformation-secrets/

The best approach is ALWAYS (!) to pitch the daily calories consumed such, that you lose maximum fat and minimum muscle.

Now how does one do that?
The problem everyone is facing is the fact that not any two of our bodies are the same.

Our bodies reaction to the same amount of calories differ from person to person.

The following factors are just some of the reasons why:

  • Your past few years diet routines.
  • Your past few years exercise routines or lack thereof.
  • How frequently you eat meals and the sizes thereoff.
  • Your amount of muscle mass on your body.

Your age.
And many more…

So if you think you can grab a diet from a book or of the internet and plug-in to reach success – WRONG!
Here is a process that you can apply to adjust any diet to function optimally for your body.
In other words a process to align the calories consumed to allow your body to primarily burn fat and not muscle.

The process:
Start with a sample cutting diet (here is a rock solid place to start: https://gertlouw.com/2014/08/16/cutting-diet-challenges/)
Every 14 days you need to re-align the calorie amounts depending on how your body reacted in this earlier 14 day period.

The realignment process:
Weight yourself in on a scale
Fat calliper pinch measurements on abs, chest, shoulders, upper and lower arms, upper and lower legs, upper and lower back and back of neck.
skinfold-calipers1

All these measurements together paint a picture:
Should the scale be down but fat calliper readings stayed the same, it shows muscle loss and diet must be adjusted across the board with and 10% increase in calories. This must be done every two weeks until such time that the scale drops but fat callipers measurements dropped as well…this is called your sweet spot where your body is NOT in a famine environment but you feed it just enough to protect the muscles and start losing the fat reserves.
Should the fat calliper measurements show an increase and the scale increased as well, then you are consuming too much calories and must cut calories across the board with a 10% factor and redo above monitoring after 14 days. This must be done until such time that you hit the sweetspot.

AND NEVER EVER ALTER YOUR DIET WITH MORE THAN A 10% FACTOR IN CALORIES – this is asking for trouble. The body needs time to adjust.

skinfold-calipers1

Wish you all happy training!

Gert Louw

GERTFITNESS5b

%d bloggers like this: