Here are my highlights from The Body Fat Breakthrough: Tap the Muscle-Building Power of Negative Training and Lose Up to 30 Pounds in 30 days! These highlights include interesting passages, questionable claims and arguments and occasionally my own thoughts in bold. These highlights prompt questions for my podcast guests.
Overall, I thought the book offered a good guide for people looking to commence a HIT regime, but some of the claims seem very questionable to me and probably require further study.
2009 , Marc Roig , PhD , head of the Muscle Biophysics Laboratory at the University of British Columbia , and colleagues examined 66 studies reported within the past 50 years that compared negative – style resistance training with normal positive training . With precision , they applied meta – analyses to the data . In the most complete and meticulous literature review on the subject to date , Roig concluded that negative training was significantly more effective in increasing muscular size and strength than positive – style training .
The structure of the muscle also changes internally , with fat developing within the muscle . Fat hampers muscle function , reducing its ability to contract . When you lose muscle and what you have left becomes infused with fat , your ability to move and generate force is compromised .
Possible to look more “buff”?
Add a pound of muscle to your body and your resting metabolic rate goes up 37.5 calories per day .
Interestingly , a pound of fat also has a metabolic rate : approximately 2 calories per day . Muscle is 18.75 times as active metabolically as the same amount of fat .
Interleukin 6 : Muscular contraction , especially the negative action , stimulates interleukin – 6 and its receptor , IL – 6Ra , which are chemical messengers that help with the repair and overcompensation of muscle damage and inflammation . IL – 6 also helps in the breakdown of fat stored in fat cells .
With the negative – accentuated style , you are making a 40 to 50 percent greater “ inroad ” into your starting level of strength , compared with the regular style of training .
I believe this deeper inroad stimulates five key hormones — MGF , IL – 6 , IL – 15 , IGF – 1 , and GH — to start pulsating into the bloodstream and trigger physiological changes .
Muscular growth , especially if the person is adhering to a reduced – calorie eating plan , pulls calories from fat cells . IL – 15 and GH , once they circulate , oxidize fat – cell content at a faster – than – normal rate .
Cold also minimizes the microtrauma in the muscle fibers following a workout . Subsequently , as the chilled tissue warms , the increased bloodflow speeds circulation — which , in turn , makes the recovery process more efficient .
For Viator to build 23.43 pounds of muscle — on 1,800 calories a day , which was probably at or below his daily resting metabolic rate — his body had to resort to his fat stores as a source of calories to build muscle .
Rebuild muscle and lose fat , or build muscle and lose fat . You can do the condition that applies to you on a reduced – calorie diet , because nutrition is secondary to growth stimulation .
That feeling , in my opinion , was the key . But again , why ? Because that “ stimulated to grow ” feeling was an indication that those key hormones — MGF , IL – 6 , IGF – 1 , GH , and IL – 15 — described in Chapter 4 had been activated . Getting those hormones into the bloodstream was essential for the fat – loss and muscle – gain breakthrough that I was searching for .
Flanagan handles a lot of resistance . When he trains , which is not very often ( once every 10 days ) , he trains heavy , very heavy .
Then , if you really want a challenge , try working up to a 60 – second positive immediately followed by a 60 – second negative . When you can do that , you probably won’t need my book or my help .
For example : If you did 30 seconds on the negative , 22 seconds on the positive , and 30 seconds on the negative , your notation on your workout sheet would be 30 – 22 – 30 . When you can finally achieve 30 – 30 – 30 , increase the resistance by 5 to 10 percent at your next workout .
￼Involves a heavier – than – normal overload — which means more force output and more muscle fibers recruited
Recruits more fast – twitch fibers — which contribute predominantly to muscular size ￼ Ensures a higher level of stress per motor unit — which supplies greater stimulation of the involved muscle fibers ￼ Requires greater neural adaptation — which reinforces cross – education of strength gains from one limb or side to the other ￼ Causes more microscopic fiber tears — which ignite the muscle – building process
And there’s a huge benefit , which may be the most important of all . Negative training makes a deeper inroad , repetition by repetition , throughout the entire set — which stimulates the production of growth hormone ( GH ) , insulin – like growth factor 1 ( IGF – 1 ) , mechano – growth factor ( MGF ) , interleukin 6 ( IL – 6 ) , and interleukin 15 ( IL – 15 ) .
Thus , the 30 – 30 – 30 type of occlusion may be another way that the growth process is stimulated .
note that carbohydrates are the body’s preferred source of energy , and — most important from a bodybuilding point of view — carbohydrates are protein sparing . “ Protein sparing ” means that adequate carbohydrates allow a moderate amount of proteins to go a long way . By “ adequate , ” Schendel meant that at least 50 percent of daily calories should be carbohydrates . Proteins then can be used directly for repair and building , which is their primary function in human nutrition .
A large meal of 1,000 calories or more , which is typical in the United States , triggers excessive insulin production . Insulin is your body’s most powerful pro – fat hormone . When it’s released into your body to deal with a spike in blood sugar triggered by a large meal , it prompts fat storage . Small meals of 400 calories or less , by contrast , bring on small insulin responses that don’t encourage fat storage .
How do you drink a gallon of ice – cold water a day ? “ With great difficulty , ” you might reply .
Lack of carbohydrate , combined with an emphasis on fat and protein , leads to an unhealthy condition called ketosis. Besides producing bad breath , ketosis causes the body to pull nutrients from its muscles , heart , and other internal organs . ￼ The high dietary – fat content of most low – carbohydrate diets is harmful to the cardiovascular system . ￼ Without significant carbohydrates — in the form of fruits , vegetables , and whole grains — the diet predisposes users to a long – term risk of cancer . ￼ A high – protein diet is especially risky for patients with diabetes because it can speed kidney disease . ￼ Daily living without significant amounts of dietary carbohydrates is not conducive to an active lifestyle . And it deprives the brain of its primary source of fuel , thus contributing to a feeling of fatigue , “ brain fog , ” and even depression .
These does not seem right to me on many levels.
If you’ve read the book or have a view on the highlights above, I would be really interested to learn about your thoughts in the comments below.
Ellington Darden, if you’re reading this, I would love to interview you on my show and discuss the above?