Nice form på deg. Husker når du startet denne loggen. Lagt på deg mange kg muskler siden den tid. Når det kommer til magefett har jeg postet et sitat ang. før her på forumet, men legger det ved igjen. Det er hentet fra siden"Leangains". Inneholder flere punkter som kan bidra til å kvitte det nederste magefettet.
Jeg spiser selv på denne måten, og liker det veldig godt.
Stubborn Fat Strategies
Here are a few strategies that you should consider implementing to target stubborn fat. Keep in mind that your diet needs to be in order first and foremost. You can't throw this into the mix and expect results if your diet is sub par.
1. Intermittent fasting. For the reasons I mentioned earlier.
2. Increase your activity level in the fasted state. Add cardio or whatever else to get your energy expenditure up. A personal favorite of mine is lower intensity and longer duration activities like walking in the 12-16 hour time interval of the fast. Not only is this the "golden age" of subcutaneous fat oxidation, but lower intensity activities selectively use fatty acids to fuel the activity. There are other reasons I favor low intensity over high intensity activities (such as HIIT). They interfere minimally with your performance in the gym and can be done on a daily basis, which is not the case with HIIT.
3. Supplementation. While I have gotten lean without thermogenics and alpha-2 receptor antagonists, such as yohimbine, they can speed up the process.
For starters: Caffeine is a dirt cheap thermogenic that will ramp up catecholamine levels. During the fast add caffeine pills and dose depending on tolerance. If you're not a regular coffee-drinker, you can get pretty wired off 200 mg. If you're a habitual coffee-drinker (like me), it might take up to 600 mg to even get an effect. L-Tyrosine may work synergistically with caffeine so you may consider experimenting with that as well. Personally though, I have never gotten much out of it - though many people swear by it.
For more ambitious supplementation, add the alpha-2 antagonist yohimbine or a supplement containing yohimbine in addition to caffeine pills. Take the equivalent of 0.2 mg/kg body weight shortly before fasted cardio or during the fast. This works out to 16 mg yohimbine for an 80 kg/175 lbs male if you have pure yohimbine hcl.
Other commercial thermogenics, such as Meltdown, contain 3 mg yohimbine per capsule; so you'd have to take up to 5 capsules to reach similar levels. But proceed with caution:the product says, "Never exceed more than three total capsules daily or in a single dose." Personally, I haven't noticed anything out of the ordinary with such dosing (>3 capsules), but I need to throw in a disclaimer here lest someone screws himself over. It would be best to start low to assess tolerance. Meltdown contains quite a few other ingredients that might make the effects stronger and more unpredictable versus straight yohimbine hcl (i.e., 5 capsules of Meltdown might be more potent than 15 mg of Y-HCL in terms of stimulatory effect and perhaps side effects).
Important: Keep in mind that insulin negates the effects of yohimbine on alpha 2-receptor inhibition. Always take it in the fasted state and never between meals. Considering the half-life of yohimbine is very short (30 min), you can also experiment with more frequent dosing during the fast. For example, three dosages taken every second hour until your first meal. In that case I would probably not recommend starting with 0.2 mg/kg, since there will be a gradual buildup of the active compound. 0.15 mg/kg is a better starting point for multiple dosages in a relatively short time frame (every second hour).
An 80 kg male could use the following schedule.
7 AM: 12 mg yohimbine.
9 AM: 12 mg yohimbine.
9 AM-10 AM: 45 to 60 min walk.
11 AM: 12 mg yohimbine.
1 PM: Meal one.
Another option: AlphaBurn. Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A better alternative can be found in Alpha Burn, and other supplements containing rauwolscine, which is a stereoisomer of yohimbine. Reg from Predator Nutrition recently sent me a box of these and I can vouch for it's psychoactive effects not being as rough as pure yohimbine. While it won't make you as jumpy and jittery as yohimbine, it seems to have a pretty potent appetite suppressive effect. If you consider buying this, see my supplement guide to obtain a code, exclusive to Leangains readers, that gets you 5% off any order from Predator Nutrition.
4. Fasted Weight Training. Heavy weight training jacks up catecholamines very high and heavy training in the fasted state creates the most powerful response. Heavy training and fasting are both stressors to which the body responds with increased catecholamine output; in combination it seems the effect is synergistic. How can we combine everything mentioned up to this point and heavy weight training to facilitate stubborn fat loss? Like I've said in the past, I'm not a fan of using weight training as a means to create a calorie deficit. I also do not recommend training completely fasted, since that would be highly counterproductive to the anabolic response. But I've found a way around all this.
Protocol needed: Fasted Training (see the Leangains Guide for details).
We're going to assume that you're at the gym at 10 AM and break your fast at 12-1 PM.
10 AM: Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase.
10-11 AM: Weight Training: I suggest using a setup similar to reverse pyramid training, which is my favored approach. This is a high intensity, low volume setup. Keeping intensity high is key in order to reap the catecholamine-related benefits. Do 2-3 sets of 4-8 reps for compound movements and 1-2 sets of 8-10 reps for assistance movements (curls, triceps work, etc). Do no more than 5 movements per session.
11-12 AM: When you're done, which should be in no more than an hour, insulin (which was temporarily elevated by the pre-workout BCAAs) will be back to fasted baseline again. Immediately take 0.2 mg yohimbine and do 30-45 min of steady state cardio; cycling, treadmill walking at 3-3.5 mph (slight incline optional), brisk walking outside, etc. The yohimbine will rapidly take effect.
12-1 PM: Eat.
5. Carb refeeds. Refeeding on high carb meals, with a low fat content, will boost leptin and kick up hormonal output and metabolic rate a notch. It may sound counter intuitive for those not familiar with this concept, but it may in fact be just what you need to get past a fat loss plateau, or to see fat loss in stubborn areas. Much can be written about this, but Mark Sisson recently wrote an easy layman's guide to carb refeeds that you might want to check out if you need a quick summary of the benefits.
For a more thorough explanation of refeeds and leptin, I urge you to check out Lyle McDonald's excellent series on body weight regulation. There's plenty more on this topic on Lyle's site; just do a search for "refeeds", or "refeeding", and you'll be busy for hours.
If you follow my approach, as I've laid out in the Leangains Guide, you will refeed after every weight training-session.
Keep it simple
As a final note, keep in mind that none of the above mentioned strategies are essential in order to get to your desired level of leanness, assuming that entails a ripped six-pack. I've gotten myself and several clients very lean without supplementation, cardio, and with fed state training.
In the end, getting rid of stubborn fat comes down to patience. There's no "quick fix" solution. Only various strategies that may present some hard-to-define benefits in theory.
When determining what strategies you can use (and this goes for any diet), first look at what you can implement into your daily routine with a minimum of added effort. Don't go out of your way to find advanced strategies that increase the perceived challenge of your diet. That's always a recipe for failure in the long term.
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