Wednesday, August 15, 2007

Stubborn Fat: Does it affect you? Part Three

Stubborn Fat: Does it affect you?
Part Three

By David Grisaffi, CHEK


Corrective Exercise Kinesiologist


Golf Biomechanic Certified


Nutrition and Lifestyle Coach


As
you know from reading parts one and two of this series, your hormones
can be a liability when it comes to getting rid of stubborn body fat.
For example, the hormone estrogen has a unique relationship with the
fat cell. Fat cells can release signals that enable your body to
synthesize estrogen and to regulate the reproductive cycle. In turn,
estrogen has an effect upon fat cells. An influx of extra estrogen
into the body from food sources can cause fat cells to grow and become
stubborn.


A similar situation occurs during pregnancy
and in mothers who are breast-feeding, as this causes the fat cells in
the body to swell so that they are able to absorb and store more fuel.
The estrogen is telling them that they need to stock up on extra fat,
so the fat cells prepare to do so. This is why a lot of women gain
weight when starting birth control pills or when entering menopause
when levels of progesterone fall and estrogen becomes the dominant
hormone.


Most of the time, women have a more difficult
time losing body fat than men. However, men are quickly catching up in
this day and age due to the estrogenic foods being consumed in our
modern Western society, rife with environmental pollution and refined
foods. Ironically, one reason women have a harder time with fat loss
than men, is because at any given time, women are more likely to be on
a severely restricted diet in order to attain the coveted thinness
that’s been established as a standard of beauty and attractiveness in
our culture.


Unfortunately, severe and prolonged
dieting shuts down the metabolism, sending the body into starvation
mode. The fat cells begin sending out even more fat storing enzymes
and a significantly smaller amount of fat releasing enzymes. Because
the fat cells are afraid of being starved to death and depleted of
their stores, they will hold on to the fat they have to the best of
their ability, causing the body to start burning lean muscle mass to
get the amount of fuel it needs.


Lean muscle mass,
located in the skeletal muscles and the organ systems, is the
metabolically active part of the body. This means that after the diet
is over and your body is out of starvation mode, your metabolism will
still not be functioning as well as before the diet, because you have
lost some of your muscle mass, which was the engine driving your
metabolism.


In addition, the effects of restrictive
dieting on your fat storing and releasing enzymes can be permanent.
Though the levels will return to closer to a normal level after the
diet, the fat releasing enzymes will almost always be at a little lower
level than before the diet and the fat storing enzymes will almost
always be at a slightly higher level. Even worse: The effects are
cumulative. This means that after each successive bout of dieting, it
will be harder and harder for you to lose fat and control your weight
for the long term.


It sounds hopeless, but it’s not, so
don’t panic just yet! This doesn’t mean that you’re stuck with
unwanted fat and excess weight for the rest of your life. It only
means that you don’t have to diet anymore. Even if you “tortured
yourself” with deprivation diets that left you hungry, anxious, and
unhappy in the past, what we know about hormones, enzymes and fat cells
can actually be great news. You can lose your unwanted fat through
good old-fashioned nutrition, calorie-burning and
metabolism-stimulating exercise and anti-estrogenic foods.


What
I am suggesting to you is not a magic bullet solution, and if you’ve
been a long term chronic dieter, it might take a lot longer to lose the
amount of fat you want to lose. But by putting an end to the
quick-results, crash-diet approach and taking the weight loss
gradually, you will not only avoid the feelings of deprivation that
sabotage many diets, but also, the weight you lose will be three times
more likely to stay off.


To improve your results in
losing stubborn fat and to reduce estrogenic effects on your body,
there are a few steps you must take to ensure your success. Your
success will be dependent on your understanding of how to detox your
liver, eat foods that aid reducing estrogen and exercise.


On
this stubborn fat reduction plan, you are going to consume as many
anti-estrogenic foods as possible and eliminate as many estrogenic
foods as possible. In addition to stimulating greater fat loss, this
type of eating will also aid in the detoxification of your liver.
Without cleaning out the liver and reducing the chemical build up, your
liver becomes overburdened and your fat loss can hit the wall.


There are a few stages in stubborn fat removal, so here we go


First
and foremost you must eat unprocessed foods such as fruits, vegetables,
legumes, nuts and seeds and occasional wild salmon. This starts the
detoxification of the liver as you eliminate all processed foods,
grains, farm fed livestock and chemically altered foods. Try to eat as
much organic food as possible.


The base of your
anti-stubborn fat plan is to consume an enormous amount of cruciferous
vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts,
as these vegetables are very anti-estrogenic. Include citrus fruits
such as grapefruit, orange and pineapple as they have enzymes in
cofactors that help your body against the radical damage and help your
liver detox.


Supplement your diet with omega-3 fatty
acids from wild caught salmon and flaxseed. You can also take an
omega-3 fatty acid supplements such as Carlson's oil available at
mercola.com.


Eating raw nuts and seeds, avocados, and
olive oil also improves your body’s function. In addition, eating green
leafy vegetables, whole oats and barley, legumes (no soy), and spices
such as turmeric (cancer fighter), milk thistle (liver detoxer),
dandelion root (natural diuretic) and ginger increases loss of stubborn
fat by decreasing estrogen in your body


There are
many estrogen inhibitors that can help you decrease body fat quickly.
According to Ori Hofmekler, author of The Warrior Diet, consuming these
foods will greatly improve your ability to remove stubborn fat and
decrease estrogenic effects. Hofmekler says there are additional
estrogenic inhibitors such as chrysin (passion flower), Apigene
(chamomile), Quercetin (onions, garlic) and all of these cofactors can
work together to detoxify your liver and get the stubborn fat off.


To
simplify, systemize and organize this information, Hofmekler has
developed an anti-estrogen, anti-stubborn fat program into three stages:


Stage 1 Defense (Eat Anti-Estrogenic Foods)


Eat Anti-Estrogenic Foods Estrogen inhibitors


Cruciferous vegetables Passion flower


Citrus fruits Chamomile flower


Omega 3 oils


Wild catch salmon


Organic Dairy


Stage 2 Defense (additional foods that promote anti-estrogenic hormones).


Raw nuts and seeds


Avocado


Olives and Olive oil


Rice Germ Oil


Wheat Germ Oil


Stage 3 Defense (Foods that as cofactors and promote liver detoxification)


Green Vegetables


Spices (turmeric, oregano, thyme, rosemary and sage)


Fruits (citrus, berries, apples, pineapple


Whole oats and barley


Legumes (NO SOY)


Herbs (dandelion root, ginger, alma berries, milk thistle)


Three week plan:


Outlined
below is a very simple three week plan that will produce good initial
results in just three weeks. After this initial three week phase, you
can then to rotate the stages to get continued and even better. You can
also alternate the stages by the day. After the first 3 weeks. To gain
more information on to set up a plan on a day to day bases just e mail
me at


As this part is out of the scope of this article.


Stage 1 for a week


Detox liver


Stage 2 for a week


High Fat for fuel change over


Stage 3 for a week


Food reintroduction


In
addition to eating the proper anti-estrogenic foods to remove stubborn
fat, it goes without saying that a very important part of any program
is exercise. Diet alone is not enough. Regular exercise is not only
beneficial for fat loss, but also for your overall health. Exercise
lowers body fat, blood sugar, blood pressure and cholesterol. You need
to set some goals and plan to exercise on a continuous basis.


If
you attempt to lose weight without exercise, you should expect only
temporary success and expect to succumb to the rebound effect. This
simply means that sooner or later, you will eventually gain back the
fat and the harder it will be to remove the next time around.


Instead
of using the diet-only approach, emphasize the diet and exercise
combination and focus on increasing your daily activity level overall
(refer to my article titled, “movement sufficiency, not calorie
deficiency” for more information on exercising more rather than just
eating less, and here are a few quick and practical suggestions:


Walk
to the store instead of driving, go for a bike ride, walk upstairs in
office buildings rather than using the elevator, and park your car at
the end of the parking lot instead of looking for the front row spot.
Take short walk during daily breaks or after you get home. Mow your
lawn with a push mower, vacuum your carpets every other day, tidy up
you backyard, basement or garage, iron your clothes, wash your windows,
and play with your kids. These activities are usually not looked at as
“exercise” or “workouts,” but all the activity adds up at the end of
the day and it can work wonders as it accumulates over the long haul.


Naturally,
of course, you should also have a more structured and formal exercise
program to achieve maximum reductions in body fat. Even mowing your
lawn has health benefits and burns some calories, but for really making
inroads into those stubborn fat stores, more intense and focused
exercise is a must.


A great type of routine for
stubborn fat loss goals is a circuit training program. This style of
training not only raises your metabolism, improves your cardiovascular
ability, and increases strength, it is also time efficient. Put
together a routine that uses large body parts such as legs, chest, back
and shoulders into groups and perform all of the exercises nonstop. You
can also mix cardio interval training into your circuit workouts or in
addition to your circuit workouts to increase the fat burning effect.


Here
is an example of an effective and time efficient circuit program that
can easily be performed at home with nothing but dumbbells and a swiss
ball.


A1 - Swiss ball Squats (ball up against the wall)


A2 - Dumbbell Cleans


A3 - Dumbbell Flys on a Swiss Ball


A4 - Lunge


A5 - Dumbbell 3 Matrix (side laterals, bent laterals, front laterals)


A6 - Dumbbell Row


Do
each exercise with perfect form for 6-8 reps and then get on your
cardio equipment and go hard for 1-2 minutes. Rest about 90 seconds
between before repeating the circuit 2-3 more times, as your schedule
and fitness level dictate.


You can easily take one or
two ideas out of this series, put them to work and immediately begin to
see improvements in stubborn fat reduction. However, the real “secret,”
if there is one, is putting all the pieces together into a
comprehensive healthy lifestyle overall.


The lifestyle
below suggestions may seem basic and general, but when combined with
what you’ve learned in this article series, they will have a profound
impact on your outcome.


  1. Don’t diet – Eat reasonably but do not starve or deprive yourself; avoid yo-yo dieting
  2. Avoid empty calories and processed refined foods like sodas and sweets
  3. Eat many smaller meals – eat light at every meal to keep blood sugar steady and metabolism stoked
  4. Eat healthy fat- Eat omega 3 fatty acids such as those found in salmon to promote proper hormone function and balance
  5. Eat a LOT of vegetables, focusing on the cruciferous variety,
  6. Drink lots of water - What can you say other than, “without it, you will die!” Drink a 1⁄2 and ounce for very pound you weigh
  7. Get sufficient quality and quantity of sleep
  8. Keep stress to minimum
  9. Avoid excessive and chronic use of stimulants
  10. Exercise
    – Just a little increase in daily activities will go a long way towards
    improving your health; add circuits and intervals to knock off the most
    stubborn fat.
  11. Have a little fun – find an exercise program you enjoy and do it



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If you enjoyed the information in this article, you will also enjoy

the


David Grisaffi Walking Guide, which is a complete walking exercise

plan


that comes FREE with the Firm And Flatten Your Abs program at


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David Grisaffi, C. H. E. K. II, CFT, PN


Corrective Exercise Kinesiologist II


Golf Biomechanic


Nutrition and Lifestyle Coach II


mailto:david@flattenyourabs.net


http://www.FlattenYourAbs.net















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