Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

This is the fundamental mechanism underlying fat

Info icon This preview shows pages 59–61. Sign up to view the full content.

This is the fundamental mechanism underlying fat storage and fat loss, and it takes precedence over anything related to insulin or any other hormones or physiological functions. Simply put, you can’t get fatter unless you feed your body more energy than it burns, and you can’t get leaner unless you feed it less energy than it burns. Contrary to (currently) popular belief, it doesn’t many how many carbohydrates you eat or how high your insulin levels are throughout the day. Energy balance is the first law of thermodynamics at work: fat stores can’t be increased without the provision of excess energy, nor can they be reduced without the restriction of energy. That’s why research has shown that so long as they’re eating less energy than they’re burning, people lose fat equally well on high-carbohydrate or low- carbohydrate diets. 1 The bottom line is that the types of foods you eat have little to do with losing or gaining weight. In this regard, a calorie is a calorie. That isn’t to say that you should eat nothing but junk food to lose weight, however. What you eat does matter when we’re talking about maintaining optimal body composition. If you want to lose fat
Image of page 59

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

and not muscle, a calorie is not a calorie, but we’ll talk more about that later. So, with that out of the way, let’s get back to calorie counting. What people usually dislike most about it isn’t the counting but the trying to figure out what to eat while on the run every day or what to buy when rushing through the grocery store. When you have a 30-minute window for lunch and run to the nearest restaurant, you don’t want to have to load an app and try to estimate calories. You want to just order something that sounds healthy and hope for the best. Unfortunately, these quick, “healthy” meals have hundreds more calories than you might think. Repeat that for dinner, with a few random snacks thrown in for good measure, and you’ve simply eaten too much to reduce your total fat mass. You’ll have stored just as much, if not more, fat as you burned, and your weight will remain the same or go up accordingly. So the real problem isn’t counting calories but failing to make and follow a meal plan that allows you to eat foods you like while ensuring that you burn more fat than you store over time. Sure, it’s easier to just heat up a big plate of leftovers or grab some fast food for lunch and carry on with your day, but that convenience comes with a price: little or no weight loss. MYTH & MISTAKE #2 DO CARDIO AND YOU’LL LOSE FAT Every day, I see overweight people grinding away on the cardio machines. And week after week goes by with them looking the same. They are under the false impression that grinding away on an elliptical machine or stationary bike will somehow flip a magical fat-loss switch in the body. Well, as you now know, that’s not how it works.
Image of page 60
Image of page 61
This is the end of the preview. Sign up to access the rest of the document.
  • Winter '17
  • Santos O'Neill Garcia
  • History

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern