To foot & intensive training: Synergistic for fat loss

Jade Teta ND, CSCS

Wander-and high intensity exercise like intervals and strength training are synergistic in their actions. This is no calorie phenomena, but rather a hormonal. Thus the body to properly age recover well, build muscle and burn fat it needs the right balance of stress, the production of hormones (cortisol, adrenaline, noradrenaline) compared to growth promoting hormones (testosterone, and human growth hormone (HGH)). During the training session the desirable effect is together all these hormones, maximize fat loss increase. It has shown that it dramatically increased growth hormone adds to the potential of growth hormone fat burning increases in cortisol by itself.Studies, this was in 2000 from the journal of clinical endocrinology and metabolism (vol. 85 # 2) and published in the edition of March 2004 the American Journal of Physiology, Endocrinology and metabolism (vol. 286). so while the intense workouts is useful to train enough to elicit this beneficial hormonal response in the intensity high.

In the days and hours after intensive training, however it is for the levels of growth hormones to maximize most beneficial while minimizing levels of stress hormones. This is where foot comes in.  Foot reduces cortisol levels.  A 2007 article published in the journal of physiological Anthropology (vol. 26 # 2) showed that walk, reliably and predictably cortisol levels lowers. This effect has been reinforced if that took on foot, place in a natural that define what the Japanese Shinrin Yoku call. It is important to note that should be walking at a leisurely pace. It is easy to turn on foot in a "aerobic zone" training that is not as beneficial. This is because aerobic exercises cortisol raises moderate intensity instead it lowers and never a high reached enough intensity to generate the growth-promoting hormones.It is very easy tip the scales towards stress production if aerobic exercise all you tun.Dies muscle loss just as easily as fat loss. Moderate intensity aerobics burns calories, but hardly hormonal benefits. 

A workout program for optimal fat burning and slows down aging would Sprint high intensity exercise as weight lifting, and interval training combine walking with low-intensity activity such as leisure.We would say our customers that not even exercise but need should be considered on foot.Leisure walking is slowly at a relaxed pace, so complete and easy conversation (a speed of 3.5 or less on a typical treadmill) and as much as possible should be done every day.Add 2-3 intensive weight lifting and 2-3 of intensive interval exercise sessions throughout the week along with this sprinkled on foot is a great plan for body composition and healthy Altern.Intensive Workouts should short (less than 40 minutes) be kept, while 5,000 to 10,000 Schritte.Diese can at once be leisure walking, as long as you like his can. shooting at least 30 to 60 minutes, one day or or throughout the day.

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4 Carbohydrates for fat loss

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Jade Teta ND, CSCS

Carbohydrate intake has replaced fat as one of the most talked about issues in body change. Body change or body transformation is a term I like to use to not only distinguish weight loss from fat loss, but also to take fat loss one step forward. Fat loss is when weight is reduced with as little muscle lost as possible. The body fat % goes down, but it is still possible to be losing some lean tissue when you lose fat. Body change is fat lost and muscle gained, a very difficult process to pull off, and widely regarded as the Holy Grail of physique development. While fat loss can be accomplished fairly easily with the reduction of all or most carbohydrates, many will often watch some lean muscle be lost in the process. When we are talking body change and want to lose fat but also add muscle, it is almost impossible to avoid the smart use of carbohydrates.

4 Carbs to know

In particular, there are 4 carbohydrates that seem most beneficial in physique development. For a long while this information was handed down by physique coaches and bodybuilders in more of a “folklore” capacity; it was just the way it had been done. In my late teens and early twenties when I first got into bodybuilding, the advice I got was to eat only oats, brown rice, potatoes, and sweet potatoes……that was it.  Because this was a little heretical to my Italian roots, I asked why I could not have pasta. The answer I received was “it will make you hold water”…the look I got was more, “shut the hell up and do what I tell you”. So I did.

As I watched my good friend Gary Leake become a national level bodybuilder in the 90's, I saw him doing the same thing. Oats, rice, potatoes, sweet potatoes. When I met my wife Jill Coleman, a natural professional physique competitor and coach, I watched her go through the same process….oats, rice, potatoes, and sweet potatoes. Over the years I continued to wonder what about these carbs made them different and why they were used over others.

Oats, potatoes, rice, and sweet potatoes, when eaten together in a mixed diet, have three main characteristics that make them uniquely suited to body change. They are generally hypoallergenic (i.e. are less likely to cause allergic reactions), they have a lower acid load compared to an entirely grain based carbohydrate diet, and finally the four together allow for smart manipulation of the glycemic index (a measure of how fast a carbohydrate enters the blood stream).

Hypoallergenic:

This is a concept not very well understood by most in the bodybuilding and physique competitor world. Mostly because their interest is usually centered on purely biochemical considerations and rarely focuses on immunology. Food allergy is a misunderstood term. Allergies are usually thought of as immediate reactions to things the body does not “like”. Examples are reactions to peanuts, shellfish or bee stings where there is an immediate reaction of redness, swelling and potential life threatening reactions (i.e. anaphylaxis). These immediate reactions are mediated mainly by and immune compound called IgE. However, most food “allergies” are not nearly as noticeable as the reactions just mentioned. Instead, most reactions to food are more aptly described as “delayed sensitivity reactions” and are mediated through a different immune compound called IgG.

This distinction is important because in delayed reactions to food the immune reaction is more subtle and can occur up to 4 days after consuming the food. This makes connecting a food to a symptom very difficult. In traditional allergies the hallmarks of inflammation are immediate and include redness, swelling and pain. In delayed reactions they are more subtle and will usually result in digestive upset, diffuse joint pain, increased mucous production, and most important for physique athletes water retention. The most common delayed sensitivity reactions I see in my clinical practice are to dairy and grains (soy a close third); especially gluten containing grains (wheat, barley, rye, spelt, etc.).

The major reason wheat is such an issue is because of the protein gluten. Gluten can trigger subtle inflammatory reactions in many people. Rice, potatoes and sweet potatoes are “gluten free” and the gluten like compound found in oats, called avenin, is not reactive, or at least less reactive, in most individuals. However, oats can become significantly contaminated with other gluten molecules if they are processed in a factory that also processes wheat. Here is an excerpt  from The Paleo Diet Update ?(Vol. 4 # 16) to understand gluten: “Gluten is a water-soluble protein found in wheat, barley, rye and oats.1 It is composed of an insoluble fraction called glutenin and alcohol-soluble proteins (prolamines) called gliadin in wheat, hordein in barley, secalin in rye and avenin in oats.1 It is believed that the gliadin proteins constitute the fraction in gluten responsible for celiac disease (CD).1 Recent reviews on gluten sensitivity show it is far more prevalent then we believe and does not necessarily result in outright celiac sprue.” In other words, many people react to gluten without even realizing it and the gluten compound they are most reactive to is gliadin from wheat. This reaction can cause whole body inflammation and result in an appearance of looking puffy/bloated…hence the common dogma that bread and pasta make you “hold water”.

Potatoes, rice, and sweet potatoes are very well tolerated by even the most allergic individuals and the gluten, avenin, in oats is not reactive in most people. This is one reason these four carbohydrates are preferred in body change.

Acid load

Acid base balance is perhaps the most confusing issue in all of medicine and is not usually a consideration for physique athletes. None-the-less, I believe it is a benefit of these 4 carbs, especially potatoes and sweet potatoes. The blood must remain within a narrow PH, not too acid and not too alkaline. All food, when eaten, enters the blood stream and will transiently alter the blood PH. The body then works to restore tight control of acid/base balance via the kidneys and lungs. Recent research has shown acid-base balance to be a factor in health, muscle development and recovery from exercise. This is important when considering carbohydrate intake since the two major sources of acid load in the diet are protein and grain based carbs. Vegetables and fruit on the other hand are net alkaline producing.

Most all starchy carbohydrates are acid producing in the body especially grains, including whole grains.  However, two of the 4 carbs for fat loss are alkaline.  Potatoes and sweet potatoes have a net alkaline effect on the blood PH. Oats and rice remain acid producing, but when balanced with potato and sweet potato the impact is far better than a high grain based diet without the use of potato. Interestingly, most bodybuilders and physique athletes prefer potatoes in the post workout period. The benefits of this have been thought to be all about glycemic index, but the alkaline nature of theses two carbs is likely another positive benefit of this practice. Two other carb sources, I often recommend as substitutes for oats and rice, are banana and quinoa. Bananas and quinoa are also more alkaline forming in the body.

GI manipulation

Glycemic index (GI) is a concept many people talk about. However, it is misunderstood by many including those helping people try to lose weight. There are times when you want higher glycemic index carbohydrates and times when you don’t. Higher glycemic index carbohydrates after a workout can be useful. Low glycemic index carbs are best done away from workouts. Rice and oats are often see as low glycemic index carbs.  However, that is only the case for brown rice and whole oats. White rice and quick cook oats have a higher glycemic impact then their less refined counterparts.

Potatoes are the most misunderstood carbohydrate in my opinion. It always amazes me to see many weight loss experts telling people to avoid them. There is a reason potatoes are the preferred carbs of many in the physique development world. They are easy to cook, require no extra preparation and travel easily. Many people have been misled by nutritionist, trainers and physicians who dont have the experience to combine with their book smarts. Potatoes are NOT the high glycemic index bad guys they are portrayed to be and can actually range from 5o (low GI) to 85 (higher GI) on the glycemic index depending on what type (new, sweet, russet), how they are prepared and processed. The glycemic index of potatoes can then be lowered further by cooling potatoes down to room temperature or less. This “adjustable GI” of potatoes allows for a very versatile carbohydrate source when working for body change.

When a potato is cooled its starch becomes “resistant” to digestion effectively lowering the glycemic index between 10 and 20%.  Ironically most fat loss competitors eat their potato at room temperature as a matter of convenience. By doing this they are reducing the glycemic index of the food substantially. This is very different than the mashed potatoes and gravy many people think about. A room temperature potato eaten like an apple with the skin on is an entirely different animal than a hot baked potato with butter and sour cream.

Sweet potatoes too, especially the white ones are very beneficial. Like regular potatoes, sweet potatoes can be manipulated to have a greater or lesser glycemic impact.  Removing the skin, eating hot and mashing raises the impact on blood sugar allowing an extra insulin kick for muscle building. Leaving the skin on, eating them cold and covering them with cinnamon controls insulin levels to decrease the fat storing potential. White sweet potatoes in particular have an even greater beneficial impact on blood sugar. Several studies have shown the pale variety of sweet potato has compounds in it that improve insulin sensitivity in even the most insulin resistant populations; diabetics.

Final Thoughts

Carbohydrate intake is essential for those who wish to go beyond fat loss and build muscle as well. Low carbohydrate diets need to be replaced with smart carbohydrate diets. These 4 carbs have been used by physique competitors for decades. Combining these 4 carbohydrates with ample vegetable intake and adequate protein can create the correct environment for fat loss and muscle gain. By working within your carbohydrate tipping point (what ME refers to as “enough carb to train hard, but not enough to store fat”) these carbs provide a great tool kit for smart insulin manipulation and effective body change.

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Metabolic effect of top fitness model Obi Obadike

“The World’s Most Ripped Fitness Model and International Cover/Spokes Model”- Obi Obadike!! That is the way many describe one of the biggest superstars in the world of physique development and fitness modeling. This blog post is a transcription of a recent interview Metabolic Effect (ME) did with Obi.

Intro to interview:

Metabolic Effect is all about learning and living the fat loss lifestyle.  Many people wrongly assume weight loss and fat loss are the same. They also believe if they eat “healthy” and go for a few long runs every week they will look and feel the way they desire. Healthy exercise is not the same as fat loss exercise and a healthy diet differs from a fat loss nutrition plan.

Unfortunately, these distinctions can sometimes be hard to understand. It sometimes helps to have a fat loss coach. Someone who lives, eats, and breathes the fat loss lifestyle to clue you in on what the fat loss lifestyle “looks like”. So, we went out and asked one of the most well known, respected and leanest physique athletes on the planet, Obi Obadike, to enlighten us on what it takes to make real physique change and keep it. By the way, in case your wondering how his last name is pronounced, its Oh-bah-dee-kay.

Before we get into the interview, let me tell you about Obi. He is a professional fitness model. But, that moniker really does not do him justice. Picture the guy gracing the cover of any major fitness magazine with ripped abs and a chiseled physique, but instead of the big bulbous muscles of a bodybuilder he has the perfect symmetry you would expect from an elite athlete. Obi is part of a unique group of professionals who are some of the leanest people on the planet. And he, is the leanest of the lean. And because his job demands it, he stays that way year round. Among his peers of elite physique models and athletes, he is widely regarded as the most “ripped” in the industry. For those not familiar with the term “ripped”, it is used to describe a physique so lean that every muscle can be seen in detail as if on an anatomy chart.

If this is your first time exposed to Obi, you are in for a treat. Rather than go through Obi’s extensive accomplishments, we have linked to his website where you can read more about this athlete. For now, lets get into the interview.

Interview:

ME: Obi, lets get right into it. Many in the physique and fat loss field, myself included, view yours as the model physique. Can you help us understand what it is you do differently then everyone else? How do you keep such a lean physique? Please don’t tell me its all genetics ?

Obi: Genetics always plays into the development of anybody’s physique as it just a fact of life. I did go through a period a couple of years ago where I was focused on size and bulk but I realized after going through that period that I enjoyed much more just staying lean and not trying to be that guy who is always trying to measure how big his arms are. I train like an athlete and not like a bodybuilder. I see myself as an athlete first and a fitness model second. I follow a simple method of eating good 5 days a week and cheating twice a week.

I’ve been an athlete since I was 5 years old and I’ve been weight-training for over 18 years so it wasn’t like I looked like this overnight. I try to tell people building muscle won’t happen overnight. Lord knows it didn’t for me. I remember being that skinny kid in high school that people used to make fun of.

Here is a brief overview of my exercise regime. My training consists of sprints once a week, I do about 20 minutes of cardio three times per week. I weight-train 4 days one week and 5 days the following week. I alternate each week from 4 days to 5 days.

ME: It is interesting because many people would think you need to do a lot more cardio.  But you illustrate a key point we try to make with the ME lifestyle. Weight training should be the focus. Now, I know you are a physique coach as well and help others with their physique development. What I have noticed is that these individuals take on the same quality as your physique. They just look leaner and harder than everyone else? What have you figured out about developing this type of physique that everyone else has yet to catch on to?

Obi: In my opinion, getting lean and ripped for most of the general society is 80 percent diet and 20 percent training. For me, I know my body very well and so the way I eat and train works for me but it may not work for everybody else. The main thing is you have to figure out what diet and training method works for your body type and your current metabolism. If I sat on my butt and just ate like crap and didn’t work out trust me I would gain weight and wouldn’t look too good. If I train consistently and eat healthy the majority of the week then I can walk around at 4 percent body fat all year round. It is very easy for me to go from 4 down to 2 percent. I only get that lean typically just for photo-shoots.

I want to tell people that it is very dangerous to get your body fat percent that low and I wouldn’t advise the average non-competitor to do that. I think for me I am used to it and it isn’t that hard on my body because I am not coming from 12 percent down to 4 percent. My drop is very minimal compared to others when I get that razor lean. This may be the first time I’ve talked about this but being under 4 percent doesn’t feel good mentally or physically. My energy level is low and my attention span is minimal and I am frankly not as functional as I could be if my body-fat percentage was higher. Any guy that wants abs I would say to get your body-fat percentage at a healthy 6 to 10 percent body-fat. For my clients I just try to construct an appropriate diet and training plan geared toward their fitness goals and metabolism and body type. And, that is the point of this, people should learn how their own body responds. I spend time with my clients helping them understand that.  Once they do, they are able to achieve the results.

ME: Tell us about a typical day in the life of Obi? How many meals do you eat daily? What types of workouts are you doing? Do you pay attention to things like sleep, stress, etc?

Obi: I wish I could say I get 8 hours of a sleep a day but I don’t because I am so busy with so many things going on in my life. I eat about 4 small meals a day typically and my training consists of sprints once a week and 3 miles a day running on the road or track about 3 times a week at an 8 minute mile pace.

I weight-train 4 days one week and 5 days the following week. I alternate each week from 4 days to 5 days. I also use a new innovative fitness device called the ISO BO.  Full disclosure, I am the new global spokes model for this product.  But, despite that I really feel it is an extremely useful product. It is a 2 and ½ pound device that will kick your butt more than 400 different ways anerobically.  And, that is the point and something I know ME stresses.  Anaerobic exercise is key to a lean physique. I use this product about two to three times a week. It will tone your upper body and lower body and you can use the product anywhere because of its portability. The website to the ISO BO is www.isogear.net

ME: I have to ask it? Your abdominal development is widely regarded as the best in the industry. You have changed the 6-pack into and 8-pack. Do you work your abs? Is this from your days as a sprinter? Is it all diet? Give us an idea of what it takes to develop that kind of midsection?

Obi: First of all I am flattered that any person would regard my abs as the best or one of the best. I see so many fitness models with incredible abs every day that it is hard to even acknowledge something like that. I do attribute my ab development to my sprinting days from a young kid to high school and then to college. Think about it, every time you lift your leg up in the air you work your abs. So imagine how many times you are contracting your abs while sprinting. After many years of doing this you will eventually develop some pretty decent abs. Many fitness competitors these days seem to implement sprinting in their training because of its positive effects. I work my abs every other day and I keep it simple. I do regular sit-ups, leg raises, crunches and sometimes broom twists. My abs exercises are honestly nothing out of the ordinary.

ME: What are your top 5 fat burning foods?  The ones you eat daily?

Obi: Typically the best fat burning foods are ones that are rich in Protein or those containing fiber. The examples are oatmeal, apples, chicken, vegetables, and tuna. Protein, fruits and vegetables are all great foods that will help in the fat burning process. What I eat daily is chicken, turkey, oatmeal, vegetables and I do eat fruit. By the way I eat fruit within moderation and am careful not to overdo it because too much can slow my results.

ME: What are your workouts like? Are they old school bodybuilding routines, athletic conditioning, metabolic workouts, interval training? Is it really necessary to spend hours in the gym?

Obi: I superset all my weight-training exercises which allows me to accomplish more anaerobically then just focusing on one body-part. This speeds the workout up and allows me to get more work done.  For example I will train chest/biceps and I will do one exercise of chest and one exercise of biceps. I do these back to back with little or no rest. Or another example, I will do one set of shoulders and then one set of back. I try to have very little rest for me while I train this way. Typically I will rest a little if I am fatigue or just need to catch my breath because training like this can be very intense.

ME: How about cardio? Is this something you do daily?

Obi: I do cardio four days a week. Three days running and one day sprinting. I perform my running outside on a track or on the road. As I mentioned, I keep these short. It is basically 3 miles at an 8 MPH pace. The sprints are once a week. This workout consists of ten 100 meter sprints. I will run a sprint and then slowly walk back to the starting line.

ME: I think most people might look at a guy like you and just think, “this guy is a machine, he simply does not have the same urges for junk food as the rest of us.” Or “He must not have a life and just sits around and eats broccoli and chicken all day.” Is developing this kind of physique really that hard for people?  How do you manage? Are you really not interested in food the same way others are?

Obi: I do eat junk food occasionally. This is typically after a photo-shoot when I get down so lean. For me to come out of that phase I have to eat junk food to raise my body-fat levels back up again. The main thing I say is it is ok to eat junk food, but just use it as a treat to yourself. One or two times a week with eating healthy throughout the rest of the week. I cheat just like the next person I just try to be smart about it so it doesn’t affect my physique too much.

ME: What are the supplements you take daily?

Obi: A Basic Whey Protein supplement, NutriVite Multi-Vitamin Shot and an appetite suppressant pill called SBL Lean which helps to curb cravings when I am dieting. That can be purchased on my website (www.obiobadike.com) and there is an SBL Symbol on the right hand side with my upper body and abs. You can click on that and can purchase the product. When dieting it is very easy to have the munchies and want to cheat; The SBL Lean helps me stay more in control and not feel so hungry.

ME: Finally, give us a glimpse into how you would help the average Jane or Joe develop the physique of their dreams? What are the things they must do?  Eat 100g of protein, avoid all carbs, go low fat, exercise everyday for 3 hours? What are the things you would say are absolutely essential?

Obi: The main thing is having a balanced macronutrient diet. A diet high in protein, low in carbs, and also low in fats. I don’t believe in zero carb diets as it is not effective at all in attaining your fitness goals. My advice for any new client is to follow a high protein, low carb/fat diet and then train about 4 times a week. Weight-training about 3 days a week and then perform cardio about 4 times a week. Weight-training should be about 45 minutes and cardio about 45 minutes for the average person.

ME: Obi, thanks so much for spending the time with us. It is always a pleasure to talk with you and learn from you.

Obi: It is my pleasure.  Thanks for having me. I would like to thank Jade for the opportunity of this interview and I wanted to say thanks to all my fans and close friends that have supported me unconditionally in my career.

To learn more about Obi check out his website www.obiobadike.com

Here is a sample training regime from Obi’s own workouts:

Obi:  I train chest/biceps on Monday, shoulders/back on Tuesday,  Wednesday I do leg/triceps, Thursday is chest/biceps, and Friday, shoulders/back. I do abs and calves every other day. I super-set all of my weight-training exercises. I perform only about 3 days a week cardio running which consists of about 3 miles a day at an 8 minute mile pace which would be about 24 minutes of cardio. I run sprints once a week doing 10 100 meter sprints at 60 percent speed. My diet consists of mostly chicken, vegetables, brown rice, and oatmeal.

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The new ME diet: why the different.

Jade Teta ND, CSCS
Since the release of The New ME Diet, a lot of people have been asking us how this book is different from other diet and health books.  They also wonder about the subtitle, Eat More, Workout Less and Actually Lose While You Rest. It may sound like marketing hype, but the science actually supports our contention that you can actually consume more food, spend less time in the gym and reprogram your metabolism so that you burn fat more efficiently even when your not working out.
Fat Loss vs. Weight Loss
One of the key differences of the diet is that it focuses on fat loss, not weight loss. It is important to understand you may be burning calories and losing weight, but you may or may not be burning or losing fat. Ironically, the things you do for weight loss (i.e., eat less and exercise more) can work against your fat burning physiology.  Consider the way elite sprinters look vs. elite long distance runners.  What is obvious to most people when they watch professional track and field events is how much more muscular sprinters are when compared to long distance runners.  What is less understood is that sprinters usually have less body fat as well. That is where most people become a little confused. They are confused because they usually understand long distance athletes like marathon runners burn much greater amounts of calories. Keep in mind that long distance runners exercise for hours when training for and engaging in their sport.  Sprinters on the other hand exercise in short bursts lasting seconds to minutes and then have long periods of time where they rest and recover before they repeat. The calorie comparison is not even close. So, the idea that you can exercise less and still develop a lean muscular physique is something that is revealed in the example of these two athletes.
Caloric weight loss vs hormonal fat loss
The question than becomes why?  If it is not calories that are making the sprinters more muscular and leaner, then what is it? It is hormones. Where “weight loss exercise” is about burning calories, “fat loss exercise” is about changing hormones. When I say hormones, most people will think of the sex steroids including estrogen, progesterone and testosterone.  But, there are other hormones that impact hunger (ghrelin, leptin, CCK), brain chemistry and mood (serotonin, dopamine), as well as fat storage (insulin, glucagon, adrenaline, human growth hormone). The fact that hormones impact fat storage is easily demonstrated by looking at the fat distribution of men vs. women.  Women store their body fat in hips, thighs, and butt while men store fat in the middle.  Hormones determine whether you burn mostly sugar or fat and where on the body that fat may be burned (belly vs butt).
Consider a doughnut and a chicken breast. Which has more calories?  A Dunkin Doughnut Kruller and a chicken breast with the skin on each have 250 calories.  The doughnut is high in fat and sugar and very low in protein.  The chicken breast is high protein, has moderate fat, and very little sugar. If you eat a doughnut for breakfast vs a chicken breast which is going to keep you full, balanced in energy and free from cravings before lunch? The chicken will win every time.  Not because of calories, but because for the hormonal signal induced by the protein/carb/fat ratio present in each food. Another interesting thing to consider; most people can easily eat  5, 6 or more doughnuts.  On the other hand, it is very difficult to overeat chicken breast. Most people would be lucky to get down two.
To illustrate further how powerful hormones are consider 2 meals.  Meal 1: 2 cups Kashi Go Lean Cereal, Skim Milk, and a large glass of OJ.  Meal 2: 8 egg white omelet stuffed with 1 cup each of mushrooms, spinach, tomato. 1 large apple and a cup of blueberries on the side. Many people would be surprised to know meal 1 has more calories. But, it is obvious meal 2 contains much more food. Before you think we are simply reverting back to talking about calories, consider what meal 2 does. The large volume of food causes the food transit to slow, increases the stretch of the stomach (called gastric distention) and leads to a balance of hunger hormones.  This results in the feeling of being full and satisfied much earlier in the meal.  In addition, the after effects of the meal result in a balanced insulin response (decreased fat storage) and enhanced glucagon response (enhanced fat burning).  This is due to the amount of fiber and protein in meal 2 relative to the sugar/starch in the meal.
Another key distinction of weight loss compared to  fat loss is the impact on shape and tone of the body.  If you play the weight loss game, you will shrink in size, but remain the same shape.  If you are an apple shape, you will end up being a smaller apple shape. Likewise, many people who focus on weight loss lose muscle making their bodies saggy and soft.  It is healthy to lose the weight if you are overweight, but it is not fat loss.  Fat loss is not only healthier, but only fat loss results in the body changing its contour an increasing its tone. Eating meals like meal 1, may be considered “healthy” but they will do little to help you burn fat.
A healthy diet does not equal a fat loss diet
There are plenty of healthy foods that will not aid fat loss.  Beans, whole grains, milk, nuts and seeds, avocado, etc.  These are all very healthy foods, but they don’t aid fat loss. This is why many people struggle with body transformation.  Because they are getting advice from doctors, nutritionists, and personal trainers who do not get the distinction of weight loss vs. fat loss or a healthy diet vs. a fat loss diet.
Similarly, healthy exercise does not equal fat loss exercise.  Aerobic exercise is certainly healthy for you, it just is not ideal for fat loss.  Aerobic exercise results in both the loss of fat AND muscle. In time, this results in a less efficient metabolism. This is why runners who get injured or can no longer keep up the mileage will often develop soft and saggy bodies. Contrast that with runners who engage in weight training and other more intense activities.  In the later scenario, they are able to stay leaner and maintain more muscle mass. Just because an exercise is healthy does not mean it will optimize fat loss.
Individual approach
Finally, each person is as different on the inside chemically as they are on the outside physically. There is no one size fits all approach that will work for fat loss.  This is the key difference between The New ME Diet and other programs. Any diet book that attempts to fit its participants to a protocol or standard “start to finish process” will work for some, but leave most disappointed. The more sound approach is to understand your unique metabolism, start out with a blueprint, and then use your own biochemical reactions to help you find the unique diet suited to you.
In The New ME Diet, we do this by first stratifying you into your unique burner type. You take the metabolic questionnaire in the book and it helps give you a general idea about your hormonal balance.  It then assigns a diet based on burner type: sugar burner, muscle burner, and mixed burner.  This, however, is just the beginning of the program.  Obviously, it is impossible to stratify all people into three groups.  Once you know your burner type, you learn how to monitor your biofeedback tools of hunger, energy, and cravings to adjust the diet to the perfect formula for you.  We call this your “Metabolic Effect” or ME and it is different for everyone. Hence the acronym “ME”.
Individual fitness
Like the diet, exercise cannot be one size fits all either. There is certainly a more efficient way to do things as illustrated by the sprinter vs. marathon runner example.  However, treating everyone as if they are a teenager (they usually respond to any change in diet or exercise), athlete, or fit celebrity will not work for most people. Teens, athletes, and most celebrities usually have “highly functioning metabolisms” and/or have an internal motivation for staying healthy and fit looking. Their livelihood depends on it. High intensity programs built to simply work people into exhaustion or improve athletic performance usually don’t work for the average fat loss seeker.
In order to use the high intensity principles that burn fat, yet keep it safe and individualized, The New ME Diet, uses rest-based training.  This is a concept we developed for Metabolic Effect Inc. It entails individuals working to their maximum comfort level, then resting for as long as needed and doing it again.  In this way, participants rest whenever they need to, within a set or between sets.  This approach changes the game and takes the focus off of sets and reps and instead on the total volume of exercise and individual can accomplish in a given time. The language we like to use is “push until you can’t, then rest until you can”. This makes the workouts employed in the book universally scalable for all fitness levels and physical abilities. One additional benefit is the workouts only require a set of dumbbells and a small area of floor space. No fancy equipment or gym membership is necessary.
The goals of all ME workouts are to generate the appropriate “metabolic after-burn effect”. This effect is hormonally driven. The workouts are designed to create the proper response by focusing in on what we call the “Bs and Hs”. These are Breathless, Burning, Heavy, and Heat.  Each of these parameters deliver a hormonal advantage to the exerciser.
Pushing yourself to the point of becoming breathless and where you are unable to talk and remaining there until you have to rest has benefits.  It is correlated with the release of adrenaline and noradrenaline.  These two hormones are the trigger for creating the metabolic effect or after-burn.  Without them, the effect cant happen.
Burning is related to lactic acid. Lactate has often been thought of as a waste product. However, it is now being viewed by researchers as a hormone and it is highly correlated with the release of  human growth hormone a key muscle building and fat burning hormone.
Heavy means lifting heavy weights that force the body to strain.  This is correlated with the release of testosterone and IL-15 two fat burning and muscle building hormones for men and women.  Finally is the Heat component.  This is related to adrenaline and noradrenaline release and gives key insight into how many fat calories the workout is consuming.
Final Thoughts
The New ME Diet is a lifestyle system that allows the use of nutrition, exercise, and lifestyle factors to create the proper hormonal balance for sustained fat loss. Weight loss does not equal fat loss. The tools for weight loss, eating less and exercising more, are different than the tools for fat loss. Fat loss involves eating more food more often, remember the 8 egg white omelet?  It also involves exercising in a way that stimulates fat burning at rest, not just during exercise.  In other words, fat loss exercise is about working smarter not longer. Similar to a weight loss diet and exercise approach, a healthy diet or healthy exercise habits are not the same as fat loss diet and exercise.  Finally, any approach to fat loss must take into account the unique genetic, metabolic and psychological sensitivities of the person. The New ME Diet changes the weight loss approach to diet and exercise into metabolically charged fat loss leading to a more sustainable and significant body change.
To learn more about the book or get involved in this new fat loss system check it out on amazon and/or get involved in out 10-week fat loss acceleration program.
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