Fat Loss Trick (BURN!)
By Phil Kaplan
I've created my BURN!
formula to help those people on my programs ingest enough
protein during those select periods within my programs aimed
at "Fat Liberation." This is inherent in my Best
You've Ever Been, the TRANSFORM!
program, and the 17-Day ANSWER!
program. The nutritional strategy that kicks fat loss into
high gear might be considered a trick, but if implemented
carefully into an overall program, it's a trick that can have
lasting and thrilling results. Before, however, you consider
using BURN! as a supplement, I want you to understand the
actual strategy. Read on . . . .
It's the most common goal among
our masses, and it's no wonder. 2/3 of our population now
falls into the overweight category with near half of those
people categorized as obese.
There certainly isn't any shortage of products claiming to
rid the body of fat, but if you take a look around, if you
view the profiles of Americans walking through malls, airports,
and even health clubs, it's pretty clear these wonderful miraculous
products fail miserably.
A product is not going to be a
fat loss solution. At best it's an aid. In order for an aid
to play a role, it's important to understand the foundation.
There are some important pieces to the fat loss puzzle. The
old simple formula says calories out must exceed calories
in, but that simple formula has its flaws. All calories are
not created equal.
you were to consume ice cream cones, nothing but ice cream
cones, for an entire year, and every day you made absolutely
certain to get 2250 calories worth. Do you believe your body
would look and feel the same as it would if you ate natural
foods, supportive blends of lean proteins, natural vegetables
and complex carbohydrates, and ample amounts of essential
fats to the tune of the same 2250 calories per day? Common
sense, very applicable in this case, reveals that the natural
food outcome would be a far cry from that of the ice cream
There are several issues that affect
the calorie equation. The first is, blood sugar.
Blood Sugar Spikes - Fat Release
When we spike blood sugar, we alter
the insulin / glucagon balance. Insulin is a hormone that
transports sugars from the bloodstream into muscles and into
the liver, and the pancreas manufactures insulin based on
the body's momentary need. The pancreas also manufactures
glucagon, and while insulin is in essence a storage hormone,
glucagon is a release hormone. Put in simple terms, glucagon
is the hormone that allows you to release fat, and in order
to burn it you first have to release it from the adipose cell
(fat cell) where it's comfortably resting.
Any time you ingest a simple sugar
(as in ice cream) or refined carbohydrates (as in the waffle
cone) you spike blood sugar. That means for the moment you
have high blood sugar which stimulates the pancreatic hormonal
shift. Insulin is cranked out at an amplified level, and in
order to facilitate that insulin rush, glucagon production
is diminished. That means, if you consume simple sugars and
refined carbs, you're doing a pretty good job of locking in
If you're burning more calories
than you take in, but limit fat release, your body is likely
to begin to breakdown muscle tissue to use amino acids as
an energy substrate. When you break down muscle, you slow
metabolism. Muscle is the physical location where fat is burned,
so when you facilitate muscle loss and its inevitable metabolic
slowdown, you literally cripple the body's fat burning machine.
The second issue relates to TEF,
an abbreviation for a scientific term, The Thermic Effect
Eat Thermic Meals
Any time you contract muscle, any
time you move, any time your body exerts energy, calories
are burned. If you understand that, you'll recognize that
the act of digestion burns calories. Some meals are simple
for the body to digest. Meals high in fat require very little
work, thus, they require a very modest caloric burn. The body
easily breaks down fat so for every 100 calories of fat that
you ingest, your body will likely only burn 5 to do the work
of digestion. Meals made up of refined carbs are made up of
foods that were processed. A machine did much of the work
your body was going to do, thus the simplicity of digestion
makes the caloric requirement extremely low.
Conversely, when you eat raw foods,
lean proteins, and complex carbohydrates your body works hard
to digest and assimilate the nutrients. For every 100 calories
of complex carb that you ingest, your body will burn 10 calories,
twice the metabolic requirement of fat digestion. Proteins
require a great deal of work as they are made up of chains
of amino acids which ultimately have to be reassembled to
synthesize cells. For every 100 calories of protein that you
ingest, your body will burn 20 - 25!
The "calories out" part
of the equation is affected significantly by what the "calories
in" are comprised of.
The real trick to burning fat,
at least from a nutritional perspective, is eating frequent
thermic meals (thermic means heat-generating and a calorie
is a unit of heat). Protein is the most thermic nutrient,
but you want to make certain you also consume a balance of
complex carbs for energy, fiber for optimal digestion, and
essential fats for optimal health. A thermic meal would include
a lean protein, a starchy carbohydrate, and a fibrous carbohydrate.
Eat a thermic meal every 3 - 3 1/2 hours, and minimize or
avoid simple sugars and refined carbs and your body becomes
quite efficient at burning calories. The frequency of the
meals allows blood sugar to remain stable as the complex carbs
are slowly broken down preventing a need for an insulin spike.
This allows you to burn fat virtually all day long.
The exercise part
know exercise fits into the "calories out" part
of the equation, but many people are misinformed. They believe
that aerobic exercise is "fat burning exercise."
The reality is, if you do more aerobic exercise than your
ingested fuel allows for, and if you are on a blood sugar
roller coaster as most Americans, that aerobic exercise can
tap into muscle. In other words, do too much aerobic exercise,
and not unlike the calorie restrictive dieter who inadvertently
slows metabolism, you sacrifice that vital calorie-burning
You can burn fat any time you're
in an aerobic state, and "aerobic state" is not
limited to the treadmill. Aerobic means with oxygen, and an
aerobic physiological state is a condition in which you can
meet oxygen demand. Translated, any time you're meeting oxygen
demand, you can burn fat. Guess what . . . you're meeting
oxygen demand when you drive, when you sleep, even when you
sit on the coach with the remote control. Nutritionally stimulate
your body to release fat and you'll burn fat all day.
You want to do aerobic exercise,
but for a reason that eludes most people. It optimizes the
efficiency of the nutrient transport mechanism. We deliver
nutrients to cells via the bloodstream, and when fat is released
from adipose cells, it relies upon the bloodstream for transport
to be burned. Aerobic exercise optimizes the efficiency of
the heart and lungs, so it's vital, but moderate aerobic exercise
If you want to optimize fat burning,
burn calories by contracting muscle, and do so in a manner
that increases the size, power, and efficiency of the fat
burning machine. Muscle tissue. If you want to lose fat, you
must train intensely with weights, training not a specific
body part, but rather the entire muscular system. You'll also
want to do your aerobic exercise session immediately following
your intense resistance training. You can read more about
the training strategy best suited for fat loss in an article
I wrote titled The Ultimate Fat Loss Solution. I'll include
a link to that piece at the end of this article.
The Secret - Carb Manipulation
First, some relevant points:
- Muscles hold glycogen
- Glycogen is the fuel for muscle
- In an anaerobic state the body
can only burn glycogen
- In an aerobic state the body
can burn glycogen and/or fat
Now I'll explain the trick.
Manipulating carbs can effectively
contribute to fat loss, but the "trick" should not
be employed for more than four consecutive weeks. I've coined
a term, Protein Days, to represent days during which your
caloric intake is reduced just a bit, starches are eliminated,
but protein intake is increased to make certain if the body
is going to burn amino acids for energy needs, there is an
ample supply in the digestive tract and bloodstream (muscle
preservation). On "Protein Days" it's vital that
you eat a meal with protein and fibrous carbs (vegetables)
every 3 hours. This provides a continuous supply of amino
acids. The vegetables do provide some carbohydrate. Remember,
energy is burned in the act of digestion, so the carbs will
be utilized, not stored. The "trick" is to do three
consecutive protein days, and of course these are days during
which you exercise. I'll try to explain, in a manner that's
simple to understand, why this "works" to increase
Normally, you move and you expend
energy. Your muscles release glycogen which allows for the
energy needs to be handled efficiently. Every time you eat,
assuming you normally ingest some carbohydrates, you refill
glycogen stores, so there's a balance. You "spend"
glycogen, and you replace it.
On the first Protein Day, when
carb intake is restricted, you "spend" glycogen,
but it isn't replaced. Resistance training works to deplete
glycogen stores, and when glycogen is depleted, the body will
turn to fat for fuel (especially during the aerobic session).
The second Protein Day, your glycogen stores are running low,
and you may feel a bit spacey (the brain feeds off of glucose
- carbohydrates). This means throughout the day your body
needs to tap into fat stores to meet energy needs. Ditto for
the third Protein Day.
So why not keep it going? Well,
three days of carb manipulation can be a good thing, but if
you stay depleted, some metabolic shifts can occur including
the adjustment of thyroid hormone production (to slow metabolism)
and the cannibilizing of muscle tissue. The day after the
third consecutive protein day, return to eating normally,
but go high carb. The muscles are waiting for fuel, and you'll
find you feel amazingly repleted. This reassures the body
that there isn't any need to compromise metabolism. Finish
the week with three days of supportive eating (thermic meals)
and the following week do another three consecutive Protein
Be certain on the Protein Days
to consume at least 1/2 ounce of water for every pound that
you weigh, ideally you'd drink more than that. You'll also
want to supplement with flaxseed oil to provide essential
fats. I've written on article on the supplements that can
aid in fat loss. I'll include a link at the end of this article.
This is not intended to be a complete
course on applying this strategy. It is outlined in depth
in my programs, but this should help you at the very least
understand how this strategy can serve as a valuable "trick"
to kick things up a bit. After four weeks, it's best to return
to supportive eating, attempting to maintain the reduction
in fat. Eight weeks later you can employ the strategy again.
the real world, it's difficult to get to a meal every 3 hours,
and BURN! was created specifically
as an aid for those applying this fat loss "trick."
While it can be used as a delicious protein powder at any
time, it has only 9 grams of carbs (to be used for the "work"
of digestion) and 32 grams of highly thermic protein in a
serving. It also contains 2 grams of essential fat and a small
amount of caffeine, just to compensate for that spacey feeling
during the reduction in carb intake. Caffeine, used sparingly,
is an ergogenic aid with the ability to further increase fat
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