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  1. #1
    OLYMPIAN Joshua H's Avatar
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    Default Top 10 General Rules for Fat Loss and Muscle Maintenance

    Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle.

    1. Fasted cardio in the morning is ideal best because insulin levels are lowest, hormone sensitive lipase is fully active, the fat cell releasing enzyme while lipoprotein lipase is dormant, the storage enzyme for fat cells. GH is still coming off its overnight high, a major fat burning hormone, less blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep the session under 60 minutes long, 45 minutes is ample, to long and you eat up muscle tissue.

    2. Do not consume carbs when you don’t need them, meaning that if you’re not about to work out or you just got done working out, don’t eat carbs! No more than 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through a workout and the carbs to recover, that’s it! Any other carbs taken in should be "run off" or carbs from veggies, cottage cheese, nuts, natural peanut butter or sources that are not true carb sources like starches and sugars.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get impatient and look for anything to eat. It’s human nature when you feel starved. Even if it’s the right thing to eat, you end up eating way too much of it. Eat often enough to stay full even if its lots of veggies and water.

    4. Do not consume large amounts of fat and carbs together. This is a controversy in many fitness circles right now but it is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin (high glycemic more so) which acts to store anything in your blood stream. Fats normally get booted to storage since they don’t need chemical processing or active transport to become body fat. Plus the body prefers to use carbs (glucose) as energy. So my message is don’t eat them together in huge amounts. A few grams of healthy fat with complex carbs are ok (15g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal as well of course!

    5. Take fish oils! They increase your sensitivity to carbs (allowing you to use more vs store more) and they assist with fat loss via PPAR-delta stimulation (a mitochondrial activator found in muscle). Allwyn Cosgrove, a very popular weight loss specialist and researcher is huge on fish oils to aid in fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the market. They all say proprietary blend which means nothing more than "some of this and some of that". Supplements to take before cardio that are known to assist with fat burning in amounts found to have an effect are:
    -Caffeine 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    -Yohimbine HCL 8mg (alpha 2 adgrenergic antagonist)
    -Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
    -Green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 60 to 30 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight hunger cravings and give your body some slow digesting casein protein to breakdown and use during the night, its void of sugar, low carb (lactose) and high protein, plus it’s got calcium which can help you sleep. No it won’t get stored as fat! Your body does not just turn off your digestive system at night people! If calories are controlled during the day and exercise is intense enough, you will process and use foods like this even at night.

    8. Eat citrus fruits if you must eat fruits as they are acidic and raise insulin much less than most typical fruits (exception of pineapple). Plus they contain flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffeine’s effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

    9. Maintain some form of weight training at least 3x a week or your body won’t have a damn reason to hold muscle, it will burn muscle faster then the recession is burning away at the stock market if you’re doing cardio more than 4x a week. Too much cardio and no weights = a soft skeleton body in no time.

    10. If long duration steady state cardio (45 minutes) stops working, throw in a shorter 30 minute intervals (hard/easy work rest periods) 1-2x a week and go with that as a plateau buster. Works every time for most!

    11. Lastly, when you really feel like you’re hungry as hell all the time and weight loss is not keeping up, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism. Refeed’s are just 1 single very high carb meal of slow and medium digesting carbs. Eaten before bed (yes 1-2 hours before bed!) tricks your body into sucking up all these carbs all night long causing it to blunt any hint of starvation or metabolic slow down. T3, leptin, and a couple other hormones related to hunger and metabolic rate go through the roof because of the overnight presence of insulin (you won’t store much if your diet has been spot on over the week). This does have a limit however. The amount and type of carbs needs to be titrated to your bodyweight.


    These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a half assed effort then you get half assed results. I don’t mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who looks for short cuts and magic pills.

    This is not ment to be a "be all end all" list of reccomendations, it is simply a compilation of tactics I have been taught, adjusted, used and tested on many of my clients as well as myself. Other versions and opinions may exist, try it out for yourself and see what works for you alone.
    Last edited by Joshua H; 02-12-2009 at 10:11 PM.
    branded.me/joshhockett

  2. #2
    NOVICE mshrdbdy's Avatar
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    Quote Originally Posted by Joshua H View Post
    Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle.

    1. Fasted cardio in the morning is ideal best because insulin levels are lowest, hormone sensitive lipase is fully active, the fat cell releasing enzyme while lipoprotein lipase is dormant, the storage enzyme for fat cells. GH is still coming off its overnight high, a major fat burning hormone, less blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep the session under 60 minutes long, 45 minutes is ample, to long and you eat up muscle tissue.

    2. Do not consume carbs when you donít need them, meaning that if youíre not about to work out or you just got done working out, donít eat carbs! No more than 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through a workout and the carbs to recover, thatís it! Any other carbs taken in should be "run off" or carbs from veggies, cottage cheese, nuts, natural peanut butter or sources that are not true carb sources like starches and sugars.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get impatient and look for anything to eat. Itís human nature when you feel starved. Even if itís the right thing to eat, you end up eating way too much of it. Eat often enough to stay full even if its lots of veggies and water.

    4. Do not consume large amounts of fat and carbs together. This is a controversy in many fitness circles right now but it is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin (high glycemic more so) which acts to store anything in your blood stream. Fats normally get booted to storage since they donít need chemical processing or active transport to become body fat. Plus the body prefers to use carbs (glucose) as energy. So my message is donít eat them together in huge amounts. A few grams of healthy fat with complex carbs are ok (15g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal as well of course!

    5. Take fish oils! They increase your sensitivity to carbs (allowing you to use more vs store more) and they assist with fat loss via PPAR-delta stimulation (a mitochondrial activator found in muscle). Allwyn Cosgrove, a very popular weight loss specialist and researcher is huge on fish oils to aid in fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the market. They all say proprietary blend which means nothing more than "some of this and some of that". Supplements to take before cardio that are known to assist with fat burning in amounts found to have an effect are:
    -Caffeine 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    -Yohimbine HCL 8mg (alpha 2 adgrenergic antagonist)
    -Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
    -Green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 60 to 30 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight hunger cravings and give your body some slow digesting casein protein to breakdown and use during the night, its void of sugar, low carb (lactose) and high protein, plus itís got calcium which can help you sleep. No it wonít get stored as fat! Your body does not just turn off your digestive system at night people! If calories are controlled during the day and exercise is intense enough, you will process and use foods like this even at night.

    8. Eat citrus fruits if you must eat fruits as they are acidic and raise insulin much less than most typical fruits (exception of pineapple). Plus they contain flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffeineís effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

    9. Maintain some form of weight training at least 3x a week or your body wonít have a damn reason to hold muscle, it will burn muscle faster then the recession is burning away at the stock market if youíre doing cardio more than 4x a week. Too much cardio and no weights = a soft skeleton body in no time.

    10. If long duration steady state cardio (45 minutes) stops working, throw in a shorter 30 minute intervals (hard/easy work rest periods) 1-2x a week and go with that as a plateau buster. Works every time for most!

    11. Lastly, when you really feel like youíre hungry as hell all the time and weight loss is not keeping up, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism. Refeedís are just 1 single very high carb meal of slow and medium digesting carbs. Eaten before bed (yes 1-2 hours before bed!) tricks your body into sucking up all these carbs all night long causing it to blunt any hint of starvation or metabolic slow down. T3, leptin, and a couple other hormones related to hunger and metabolic rate go through the roof because of the overnight presence of insulin (you wonít store much if your diet has been spot on over the week). This does have a limit however. The amount and type of carbs needs to be titrated to your bodyweight.


    These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a half assed effort then you get half assed results. I donít mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who looks for short cuts and magic pills.

    This is not ment to be a "be all end all" list of reccomendations, it is simply a compilation of tactics I have been taught, adjusted, used and tested on many of my clients as well as myself. Other versions and opinions may exist, try it out for yourself and see what works for you alone.


    Great post!

  3. #3
    GYM RAT MartyMcFly's Avatar
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    Nice post, I'm currently thinking about adding carbs back into the mix, but I'm scared I won't lose any weight.

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    BARBARIAN BROTHER bigdaddyd's Avatar
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    I miss my carbs. But I eat one meal with carbs and I blow up. Amazing.

  5. #5
    BARBARIAN BROTHER Zetawill's Avatar
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    Great post!!

  6. #6
    GYM RAT GatorPump's Avatar
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    Default Great Post

    Any suggestions on small foods to bring to work. I get up early around 5:30. Work from 7-5, then go to bed around 12p.m. How many meals should I be getting in? Should I be keeping it every 2-3 hours. I am in cut down mode, but only need to cut down about 10 more lbs.

  7. #7
    MUSCLEHEAD thepump's Avatar
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    Default great little meals

    the best little meals. tuna,shake with shaker.fruits and vegsss. will help keep you from feeling so hungry.

  8. #8
    MUSCLEHEAD thepump's Avatar
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    Default good read

    Quote Originally Posted by Joshua H View Post
    Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle.

    1. Fasted cardio in the morning is ideal best because insulin levels are lowest, hormone sensitive lipase is fully active, the fat cell releasing enzyme while lipoprotein lipase is dormant, the storage enzyme for fat cells. GH is still coming off its overnight high, a major fat burning hormone, less blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep the session under 60 minutes long, 45 minutes is ample, to long and you eat up muscle tissue.

    2. Do not consume carbs when you donít need them, meaning that if youíre not about to work out or you just got done working out, donít eat carbs! No more than 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through a workout and the carbs to recover, thatís it! Any other carbs taken in should be "run off" or carbs from veggies, cottage cheese, nuts, natural peanut butter or sources that are not true carb sources like starches and sugars.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get impatient and look for anything to eat. Itís human nature when you feel starved. Even if itís the right thing to eat, you end up eating way too much of it. Eat often enough to stay full even if its lots of veggies and water.

    4. Do not consume large amounts of fat and carbs together. This is a controversy in many fitness circles right now but it is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin (high glycemic more so) which acts to store anything in your blood stream. Fats normally get booted to storage since they donít need chemical processing or active transport to become body fat. Plus the body prefers to use carbs (glucose) as energy. So my message is donít eat them together in huge amounts. A few grams of healthy fat with complex carbs are ok (15g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal as well of course!

    5. Take fish oils! They increase your sensitivity to carbs (allowing you to use more vs store more) and they assist with fat loss via PPAR-delta stimulation (a mitochondrial activator found in muscle). Allwyn Cosgrove, a very popular weight loss specialist and researcher is huge on fish oils to aid in fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the market. They all say proprietary blend which means nothing more than "some of this and some of that". Supplements to take before cardio that are known to assist with fat burning in amounts found to have an effect are:
    -Caffeine 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    -Yohimbine HCL 8mg (alpha 2 adgrenergic antagonist)
    -Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
    -Green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 60 to 30 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight hunger cravings and give your body some slow digesting casein protein to breakdown and use during the night, its void of sugar, low carb (lactose) and high protein, plus itís got calcium which can help you sleep. No it wonít get stored as fat! Your body does not just turn off your digestive system at night people! If calories are controlled during the day and exercise is intense enough, you will process and use foods like this even at night.

    8. Eat citrus fruits if you must eat fruits as they are acidic and raise insulin much less than most typical fruits (exception of pineapple). Plus they contain flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffeineís effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

    9. Maintain some form of weight training at least 3x a week or your body wonít have a damn reason to hold muscle, it will burn muscle faster then the recession is burning away at the stock market if youíre doing cardio more than 4x a week. Too much cardio and no weights = a soft skeleton body in no time.

    10. If long duration steady state cardio (45 minutes) stops working, throw in a shorter 30 minute intervals (hard/easy work rest periods) 1-2x a week and go with that as a plateau buster. Works every time for most!

    11. Lastly, when you really feel like youíre hungry as hell all the time and weight loss is not keeping up, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism. Refeedís are just 1 single very high carb meal of slow and medium digesting carbs. Eaten before bed (yes 1-2 hours before bed!) tricks your body into sucking up all these carbs all night long causing it to blunt any hint of starvation or metabolic slow down. T3, leptin, and a couple other hormones related to hunger and metabolic rate go through the roof because of the overnight presence of insulin (you wonít store much if your diet has been spot on over the week). This does have a limit however. The amount and type of carbs needs to be titrated to your bodyweight.


    These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a half assed effort then you get half assed results. I donít mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who looks for short cuts and magic pills.

    This is not ment to be a "be all end all" list of reccomendations, it is simply a compilation of tactics I have been taught, adjusted, used and tested on many of my clients as well as myself. Other versions and opinions may exist, try it out for yourself and see what works for you alone.
    good read

  9. #9
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    nice. what are strategies of others to curb appetite?

  10. #10
    OLYMPIAN Joshua H's Avatar
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    Eat veggies at all meals other then peas corn and carrots which are either high glycemic and or too high in starch. The water content and fiber content will help with feelings of fullness. Most complex carbs are naturaly higher in fiber which will help with satiety. If your eating a protein with every meal as well this will help to bolster the feelings of fullness as well.

    But if all that fails you then look at taking a Glucomannan supplement. It fakes out your stomach by expanding in the gut and making you feel fuller (not bloated unless you go way over reccomended serving).
    branded.me/joshhockett

  11. #11
    GYM RAT bgoo101's Avatar
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    very good post !!!! if you dont follow what is stated above dont bother trying to shred BF...

  12. #12
    RX MEMBER sam the man's Avatar
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    nice piece of writing, good info.
    thanks

  13. #13
    BEARER OF TRUTH "Rodz"'s Avatar
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    Quote Originally Posted by bigdaddyd View Post
    I miss my carbs. But I eat one meal with carbs and I blow up. Amazing.
    LOL same here, i have to eat them before bed, or i wont stop
    Confucius say...
    A ripped guy who eats a pizza, then does an hour of cardio is still ripped.
    A fat guy who eats a pizza, then does an hour of cardio is still fat.

  14. #14

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    Quote Originally Posted by Joshua H View Post
    -Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
    can someone clarify the use of aspirin in supplementation? (pre or post workout) I have heard that it is not good.

  15. #15
    RX MEMBER DannyG's Avatar
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    Thanks for the post...as for the supplements on #6 do you have to buy these individually or is there anything out in the market that is similar?

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