Optimizing Fat Loss: A Comprehensive Guide by Ben Greenfield, Study notes of Nutrition

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WHO AM I?

• Coached for over a decade & top personal trainer

in the nation. Trained in nutrition/performance.

• Now write books and do phone/online consulting

via via PacificFit.net

• Limited face-to-face local consulting

• Free blog at BenGreenfieldFitness.com

• Private Q&A forum at BenGreenfieldFitness.com/

InnerCircle

• Train trainers at SuperhumanCoach.com

IF YOU ARE GOING TO WORKOUT

• The next 7 strategies will give you all the Jedi

exercise for fat loss tricks you need to know…

#1: KNOW YOUR FAT BURNING ZONE

• 20 minute test
• Warm-up well first
• Maximum SUSTAINABLE pace
• Avg HR over 20 minutes
• Subtract 20 beats, then +-3 beats
• Use for:
  • Fasted morning workouts
  • Longer (i.e. weekend) fasted workouts
• Alternative:
  • “Blood Lactate test” (look for 1.0mmol above resting values)
  • “VO2 Max test” (not necessary to go to max, look for “Ventilatory Threshold”)

#2. DO THE BEST WORKOUT FOR FAT LOSS

• Option 1. 4-6 full body movements in a circuit with cardio

boost at the end

• Upper Body Push: Chest Press
• Upper Body Pull: Pulldown
• Lower Body Push: Squat
• Lower Body Pull: Deadlift
• Core: Cable Torso Twist
• Cardio Boost: 2 minutes bicycling
• Go 3-4x through and use 10-15 reps for each exercise
• Minimal rest
• Use “Rule Of Three” to choose appropriate weight

#2. DO THE BEST WORKOUT FOR FAT LOSS

• Option 2. 3-5 Supersets with cardio boost after each

• Standing Overhead Press with Pulldowns  Jumping

Jacks

• Squats with Leg Curls  Treadmill

• Chest Press with Seated Row  Bicycle

• Lunges with Planks  Elliptical

• Do each superset 3-4x, 10-15 reps for each

• Minimal rest

SAMPLE FAT LOSS WEEK

Monday: Fasted 15-30 minute morning cardio, 30-45 minute

afternoon or evening weights using Option 1

Tuesday: Fasted 15-30 minute morning cardio, 15-30 minute

afternoon or evening cardio intervals

Wednesday: Same as Monday, but using Option 2

Thursday: Same as Tuesday, but do a different kind of cardio

intervals

Friday: Same as Monday

Saturday: 1-2 hour fasted cardio

Sunday: Off or make-up day

• Option:
  • One day per week
    • Use amino acids/greens/caffeine
  • One 12-16 hour period per day
    • Combine with cold thermogenesis + fasted workout*
• *Fasted workouts appropriate for
  • Easy stuff (i.e. fat burning zone)
  • Never for hard stuff if:
    • 30+ lbs overweight AND in 1 st 8 weeks of your exercise program
    • Leptin sensitivity aggravated by cortisol/stress

#3: INCLUDE FASTING

#4: KNOW HOW TO FUEL

• Overemphasized in most cases
• Rules:
  • 1. If a fasted workout, eat within 60 minutes after workout
    • Your next “real meal”
    • A protein/carb blend (preferably not shake/smoothie)
  • 2. If not a fasted workout, don’t worry about eating after

UNLESS

• Trying to build muscle
• Have blood sugar issues
• 3. If workout 2+ hours in duration, eat DURING

SAMPLE MEALS

• Before hard workout:
  • Amino acids + fruit (immediately prior)
  • Easy to digest carb (sweet potato or yam, 20-30 minutes prior)
  • Or a real meal (2 hours prior)
• After hard workout
  • Protein shake (i.e. DEEP30, Living Protein, etc.) with nuts/fats
  • Or a real meal
• During workout
  • Slow release fuel (i.e. SuperStarch)
  • Real food (i.e. trail mix, organic bar, etc.)
  • Avoid sugary engineered foods

JUST BE CAREFUL…

#6. USE COLD THERMOGENESIS

• Benefits:
  • Increase Brown Adipose Tissue (BAT)
  • Increase metabolic rate + fat loss
  • Control blood sugar
• Methods:
  • Fat Burning Vest
    • CoolFatBurner.com
  • Cold immersion
  • Cold showers
  • Cold outdoor exercise
    • Cover face, hands, feet
  • Combine with fasting

MORE RESOURCES…

GETFITGUY.COM

MORE RESOURCES…

100WAYSTOBOOSTYOURMETABOLISM.COM