Fat Loss

Fat loss is a biological process where the body liberates and uses stored body fat for energy, and causes a reduction in the percentage of fat stored on the body. In this section you'll learn principles for fat loss that use nutrition and exercise to produce remarkable results. Grounded in science and practical application, our expert writers give you access to the proven programs you can start using immediately to achieve real, dependable fat loss.


Hello fitness friends, look and see what health topic is raising eyebrows along with questions these days: Sugar and its possible link to obesity. According to Phillip and Jackie Mills, MD, authors of Fighting Globesity, over 30 percent of Americans are now clinically obese and 70 percent are either overweight or obese.

1. Exercise

The more time spent exercising and the more vigorous the exercise, the more calories you burn. During the window after exercising, the body’s metabolic rate is increased for a time period. There is a residual benefit of a higher metabolic rate directly resulting from exercise.

If you just can’t seem to lose those last 10-15 pounds or you have hit a plateau in your weight loss goals, it may be time to clean things up.

When our bodies absorb toxins, they coat them in fat to prevent them from causing harm to our system. As a self-defense mechanism, the body will not allow the fat that protects itself from the toxin to be removed. For if the fat is removed, the toxins are allowed to freely cause harm or illness to our body. How to fix this? Remove the toxins.

Recent studies by the National Institutes of Health show that people who eat four to five small meals a day weigh less, and have better overall health than those who eat only two to three times a day. However, proper portion control and the nutrient density of the foods consumed is, at least, equally important as the hours between eating.

In a recent post I discussed the Real Danger in Diet (part 1) was SUGAR.

Today, I will briefly touch on the other Real Danger in Diet (part 2) which is: GRAINS.

The bottom line is that grains contain highly addictive compounds and most are milled (i.e. ground into very fine powders) & pressed into shapes, etc… all of which causes them to become very highly refined carbohydrates.

Recently the Obesity Society released results about intake patterns in the US and the following article was written about that.

It’s nice that it’s finally being acknowledged that the increase in sugar consumption has happened over the last 30 years!! Actually, it’s been increasing for much longer than that.

Are you ready for the holiday season? Are you prepared for the healthy eating challenges it brings with it? While some of us may seek out the fun and festivities, others will likely be attending parties, over-eating and consequently, dealing with the dreaded holiday weight gain. Studies show that on average, most people will gain 5-10 unwanted pounds during this time of year. And of those who are dieting, 95 percent of these individuals will gain their weight back. Why is weight gain so prevalent this time of year, and how can we stay on our healthy course when so many unhealthy variables entice us, and the pressure to overeat threatens to throw us off our healthy course? Whether you’re on a fit body plan of maintenance or about to embark on a new plan for a new body, here are 4 effective tricks that will prevent you from gaining weight, while also allowing you to enjoy the foods you love:

Wake up, drink 2 cups of water, roll your shoulders

Take couple of minutes to breath, brain storm

If you like coffee, then have a cup; if not, you can have caffeine pills.

Take 2 grams of L-Carnitine, take between 200mg - 400mg chromium picolinate plus ginkgo biloba, and 1 gram of vitamin C

Consume less calories than your body burns for 6 days, then on day number 7 check your weight.

Track your progress by taking pictures and tape measurements of your wait size, not by the weight scale alone.

Strength Studio is moving into a new facility in less than a month, and several folks have asked "What type of 'cardio' equipment will you have?" When I tell them, "We don't use 'cardio' machines," they are puzzled. So for those who may not know, I will address several common questions we receive and explain why we don't do traditional "cardio" exercise.

Editor's note: If you're still confused with statements like, "a calorie is not a calorie", or how many NET calories your body actually gets from from protein, carbohydrate and fat, you're not alone. This debate has been kicked around for years by two main camps. In one corner are those that apply the First Law of Thermodynamics to nutrition, which essentially argues that the difference between calories ingested versus calories expended will dictate whether weight is gained or lost. The opposition reminds us that when calories are equal, increasing the percentage of protein in the diet usually results in greater fat loss.  In this in-depth analysis of a protein overfeeding study, leading researcher Brad Schoenfeld, Ph.D, C.S.C.S helps explain how calories really count.

Someone once said “there’s no sunshine without coffee.” I tend to agree. However, there’s a great deal more to understand regarding the benefits of caffeine – the central nervous system stimulant most people associate with coffee – and its effects on mental acuity, performance, etc. In this article I’m going to cover what people really need to know about this topic, and suggest a way to get the most bang for your money when it comes to this highly popular beverage and supplement.

No Unexpected Reduction in Energy Expenditure With Sane Weight Loss.

Plus: 9 Simple Rules Every Dieter Must Follow

In the past weeks I have received a couple of questions which revolved around the notion of diet and exercise induced metabolic shutdown. Although I'd hope that I did answer all your questions more or less to your personal satisfaction, I hope that taking the publication of two very recent papers as an incentive to write a whole article about this complex topic will spare me future lengthy elaborations on what exactly happens, when an obese, overweight or lean person reduces his body weight.

In this 30-minute clip, Dr. Layne Norton discusses what happens to the body when you diet. More specifically, he covers the relationship between bodyfat and the number of diets attempted, the physiological adaptations that occur upon conclusion of the fat loss phase, and the mechanisms by which bodyfat setpoint is affected. He also goes over what happens when weight is re-gained rapidly after a diet and illustrates a sample weight loss progress scenario. 

  • BioLayne Video Log 23 - Is Your Weight Loss Diet Making You Fatter?

While listening to a podcast regarding a new book, the author was discussing hunger as a motivation for exercise. He described studies on mice, how when they were well, or over fed they were reluctant to move, but when they were hungry they would move much more. A recent study examined this in male rats and found that ghrelin, increased food intake and decreased spontaneous physical activity, while agouti-related peptide (AgRP) and neuropeptide Y (NPY) both increased food intake, AgRP decreased, while NPY transiently increased spontaneous physical activity. It seems that intake of about 15-20% below calorie needs improved physical fitness in mice.


As a competitor, I am often asked, “What is the hardest part about competing and getting ready for a show?” There’s zero hesitation when I answer “the diet!” Why? Because I have a HUGE sweet tooth and not being able to have a sugary treat whenever I want is the single most difficult part of cutting down to the body fat needed to be stage ready. With that being said, the inevitable question arises “what about cheat meals?” Whether you are a competitor or someone following an 80/20 rule diet, cheat meals can be very beneficial and a great tool to use when weight loss is the goal. Understanding the science behind these meals and why they work is key.

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