@Kai – As long as you get the majority of your carbohydrates in the AM and immediate surrounding the training sessions, just space other meals evenly throughout the day.
That’s pretty much the key =)
The below article is being reprinted with permission of John Romaniello and FinalPhaseFatLoss.com
Beings that John is such a good friend of mine, he’ll be stopping in throughout the day today to answer questions you might have about the article and the awesome content he’s been providing at FinalPhaseFatLoss.com for the last week or so.
Three Hormones You MUST Address for Fast Fat Loss
By John Romaniello
It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.
Such a focus makes sense, of course, because if there is a universal truth to fat loss, that’s it.
This is what we call “energy balance.” In order to lose fat, you have to create what we call “energy debt” or “energy deficit” -that is, eliminate the balance and instead be on the negative side of the balance scales.
That works very well for “beginning” fat, of course. However, success doesn’t last forever.
As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing. Eat less, do more, lose fat.
And then it stops-and usually, stops suddenly, as those same people can also tell you.
Of course, the first instinct people have is a very natural one: to simply do more of what was bringing them success in the first place.
So they eat even less and do even more.
And…have no results.
You see, what these people fail to realize (and what most fat loss programs fail to address) is that:
After a certain point, simple energy deficit no longer covers the tab.
It becomes more about what type of deficit. Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise.
Even then, things don’t always happen as quickly as you want.
You see, once you’ve hit a fat loss plateau-or when you’re trying to lose the last few pounds, like I was when I was dieting for the beach house-fat loss becomes a bit less about energy balance a lot more about hormones.
Some hormones, such as leptin, actually control the majority of your general fat loss efforts and all the factors thereof: appetite, satiety, “starvation mode.” However, assuming you’re eating enough and trying to create an energy deficit through training, leptin isn’t the issue.
In Final Phase Fat Loss, you’re never on a severe diet, so you don’t have to worry about leptin.
There are other hormones which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat-they determine where you gain it, and whether you’re able to lose it from those areas.
Those “problem” areas on your body are there for a reason.
“Problem areas” are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.
In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.
Back Got Back: Low Body Fat Storage
One of the most common types of fat storage that we see in women is the “pear shape” -fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).
This is so common that we often refer to a “pear shape” as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.
High levels of estrogen are awesome for enjoying Grey’s Anatomy and makin’ babies, but terrible for fat loss, which makes it obvious that women usually have more trouble losing fat than men.
However, anyone-male or female-with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you’ll store fat in your lower body; mainly in the hips and thighs.
And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.
On the whole, estrogen related fat storage is a pain in the ass (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.
In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management-combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.
No worries, ladies (and gents!), I’m here to help.
Muffin Tops: No Love for the Love Handles
Probably my least favorite incarnation of regional fat storage is love handle and lower back fat. This is, of course, because I personally suffer from such.
Even when I am in lean condition-I’m talking shredded pretty much everywhere else-
I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it.
The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.
When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by…well, followed by more rapidly digesting carbs made my insulin spike and crash and spike and crash all over the place.
On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.
The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.
On the other hand, insulin resistance is the opposite: you don’t deal well with carbs, and anything other than a low carb diet pretty much means you’re gonna hang on to some fat.
And, to make matters worse, as I mentioned previously, there are regional effects. It’s been shown that people who store fat in the love handles are generally very insulin resistant-and therefore it can be reasoned that insulin resistance leads to love handle and lower back fat storage.
Which means, of course, that insulin resistance makes it very hard to lose fat from that area as well.
I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.
The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at love handle and lower back fat while you increase insulin sensitivity.
The better news is that I’ve figured out a specific series of training sessions that will do just that.
The One, The Only: Belly Fat
Without question, the most common type of regional fat storage is belly fat. If this isn’t you, it’s someone you know.
Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.
Outside of that, it’s hormones baby, hormones.
The one we’re talking about here is cortisol. This hormone has been in the media a lot the past few years, and I’ve talked about it a bit, so by now you know that cortisol is sometimes called a “stress” hormone.
That moniker is more appropriate than you know.
Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress-both emotional and physical. So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend. (Although that helps, I’ve heard.)
Instead, it is of far greater effect to combat cortisol through resistance training.
Now, if you’re observant, you may have noticed what seems to be a contradiction.
As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone. Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.
It’s important to note, however, that long duration cardio and extended lifting sessions are what produce the most cortisol, and I always recommend against those.
Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect, and the cortisol related belly fat storage.
I’ll share that with you tomorrow.
In fact, tomorrow I’ll be sharing another entire article with you. In that article, I’ll teach you how to fight hormones with hormones. I’ll show you how to use specific types of training to combat the nefarious three hormonal nemeses by producing hormones that offset the effects of estrogen, insulin and cortisol.
Be on the look-out for “How to Conquer Your Hormonal Nemeses” tomorrow.
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I will be posting the second part of this article tomorrow, but for now, leave a comment or post your questions for John and I to answer below!
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68 comments - add yours
Originally Posted By jijahYou said extended weight lifting session produces most cortisol.
Question: How long is ‘extended’. 45 minutes, one hour?
Nah, more like 90 min. But that’s not uncommon. I see guys in my gym for 3 hours at a clip!
Of course I’m sure Joels readers know better, so it’s not going to be an issue for you guys.
Originally Posted By WendyI have fat in the belly area as well as love handles, how should I taget that? Which hormone catagory does that fall under?
Both cortisol and insulin resistance. In FPFL, you’ll wind up addressing both. The way the program is designed, you actually do workouts that address ALL hormonal in order to completely maximize the fat burning response
Thanks for the article John.
I knew about the estrogen causing lower body fat.
I recently got a body fat analysis: I’m 5’9″ 160lbs. 23% is fat. want to reduce it
to 17%. I am very active, moderate to high bicycling to and from work (1 hour round trip) 4 to 5 days a week, I recently started combinding strength trainging and cardio as a circuit 4 days weekly. Most of the fat stores are on my upper inner thighs, butt and upper inner arms(luckily that area isn’t that noticable unless I pinch it). So my question:
Will the training technique help with the arm area as well?
Ooops. One other question. I travel to Italy a lot for work and there are no gyms in the hotels. Is is ok just to do the bodyweight workouts while I am traveling or do you have other suggestions for mixing it up?
Originally Posted By KrisHi Guys,
Interesting article – I have two questions – the first pertaining to the article and the second has to do with John’s Program.
1) Can you have a combination of harmonal challenges? I’m in my late 40’s and at 21% body fat. My problem areas seem to be belly muffin top (no abs) and when I do store fat it does seem to go to the butt/hip area. So under which category would I fall into?
2) John this one’s for you – I noticed for your Final Fat Loss the people featured as spokes people are either people on the internet who seem to be in the same social network (you guys all sponsor or promote each other’s product) or younger people who probably do respond better than say someone in my age group – late 40’s. Now I have been physically active for most of the time lifting weights – 47 years old, 21% body fat, weigh in @ 118 lbs – but I do have my trouble areas that have been a problem since entering into my 40’s with a desk job. Will this program help?Thank you both for your time to answer these questions for me.
Awesome questions!
Firstly, I think I’ve done myself and everyone a bit of a disservice in the way I wrote some stuff by NOT clarifying that FPFL is made up of all of the training styles that I’ve talked about.
So a typical training week would include density training, lactic acid training, dynamic training, and heavy strength training, rotated throughout the week
While someone my night suffer from estrogen related fat storage, they will still benefit immensely from density training overall, because it is an exceptional fat loss training modality.
Therefore, on the days where you a workout that elicits a hormonal response intentioned to counteract a specific problem, you could consider “specified” type training, and then the rest of the days would be ‘generalized.”
In your case, most of the days would be addressing a specific problem. Overall you’ll make great progress.
In terms of your second question — you have a good point.
In terms of the people in my network that appear as testimonials, that happens a lot because we’re often willing to act as guinea pigs for each other. For example, Vince Del Monte has an incredible new monthly program that I’m subscribed to which I’m getting good results on. Because I trust Vince as a trainer and a pro, I’m willing to put my body in his hands and let his programs do their thing.
He was nice enough to do the same when he knew I could use a testimonial with some more “weight” from his professional opinion and his position in the industry. But of course he used it, and I’m happy to say it worked!
However, I’m aware that it can be construed as collusion of sorts, but I just have to rely on benefit of the doubt to think that our readers just trust us; which I know to be the case most of the time.
In terms of having more young people than older people as testimonials.
You know…I wish it was different. I’ve used the methods from Final Phase with a LOT of women who are your age or older, and I think the reaction is just generational.
It’s easy to convince a young guy to let you use his picture and name in a testimonial. Our generation is so used to the internet.
My mom, on the other hand, would DIE if she knew I had a picture of her (especially her BEFORE) picture!
So it’s not that I don’t work with those clients or get them results with Final Phase, it’s just that it’s hard to convince them to let you put them on the internet, because it’s “weird.”
If that makes sense.
I am confident, however, that Final Phase Fat Loss will help ANYONE break through a plateau if they follow and are smart about nutrition.
Of course, the main thing is that I’d love for you to try it. Give a shot, and give it your all. I’m confident it’ll work, which is one reason there’s a guarantee. And then, if you’re willing, I’d love to use you as a testimonial!
Sorry for the long rambling response!
Originally Posted By LauraThis is a lot of great information. I was 5’7″ and 132 lbs and 18.5% body fat and then my doctor put me on some hormones and I gained 20 lbs in less than 6 weeks. I am off the hormones now, but the weight will not budge. Have I dont something to completely mess up my system? Any suggestions?
The fat loss will happen over time, but it takes a while for you system to reset to normal. Hormones are powerful and the “bounceback” period is often long.
Sometimes a year or so.
If your doc took you off the hormones, I have to assume whatever issue the were prescribed for has begun to sort itself out; in which case it’ll just take a bit of time for things to normalize.
hang in there!
Great article John! I am 46 year old female 4’11” and I weigh 189 discusting!!! I am so ready to do something about it! I have the ugly belly fat I look 6 months pregnant…lol it’s not funny really it’s so unhealthy and I joined the gym 2 days ago but I don’t know where to start. Could you please help me with a step by step plan just for me…? I’ve never done weight training only areobic.
Sincerely
Originally Posted By kymThis is all very interesing. I am stuyding for my masters in holistic nutrition and know that nutriiton plays a huge role on our hormone function. The relationship of exercise and hormones is very interesting. Where is the research coming from with the exercise/hormone workout variations. How are you determining what hormone imbalance individuals have and what workout to do? By body type? Can the various workouts for the various hormone types be combined? Can you combine the dynamic training with the lactic acid training and get the results needed? or are you suggesting to stick with one workout type?
Kym,
A good part of the research is being done right by guys in the field–Charles Poliquin is leading the pack in terms of testing stuff out and developing theories. Much of it comes from observation and empirical evidence. Essentially, it’s the trainers doing most of the work and noticing the trends.
Most of it is just taking preexisting scientific knowledge and applying it to training in a new way.
And, as I mentioned previously, in FPFL you do ALL types of workouts during every week!
It’s synergistic =)
Originally Posted By GaryJohn,
Your articles on fat loss are very interesting. I have lost 40 lbs.and 8 inches off of my waist but I still have those love handles and som elower ab fat. I have tried all kinds of training to the point of overtraining, carb cycling and diets. I am in great shape for my age but due to a major heart attack two years ago I am very leary of supplements. Why would your protocols work when others have failed? Thanks for yur articles and input.
Hey Gary, thanks for writing.
I guess the simple answer is that it’s different than anything else you’ve tried. It’ the most comprehensive fat loss training program I’ve ever come across, and the only people who didn’t get results on it were guys who were slacking off on nutrition (however, even though they didn’t lose all the fat, they gained conditioning).
I can’t guarantee that it’ll work, of course. I can just guarantee that if you try it and it does’t work, the cash goes right back in your pocket. If you DO try it, just give your all and be smart with the food, dude.
But seriously, there’s nothing else like it.
@Rosalie – 3-4 times per week depending on your schedule. I prefer 4, and that is the online in the FPFL program.
Originally Posted By JeffI was always skinny as a kid. I still have ectomorphic characteristics. However, when I lean up for the summer, I still have trouble with the back fat and love handles. Would this indicate I have insulin resistance tendencies?
That’s probably the single best indicator there is!
You’re like me. I can be literally shredded everywhere else (I’m talking striations across my delts and lats) and still have some love-chub. Doing more dynamic work has helped a lot.
Originally Posted By JeffJohn, my girlfriend is kind of an oddity when it comes to storing fat as female. She has legs, a butt, and arms that a lot of girls that would love to have. All of the fat she does store however, goes straight to her belly. No matter what she does, she can’t get rid of it. It is very frustrating for her. From reading the article, it looks like maybe cortisol is a factor here. I can’t wait for tomorrow’s article to see what exercises you think would help those that may be having problems with cortisol.
High cortisol, likely–and, to be honest, higher than average testosterone
and lower than average estrogen.
You’ve already mentioned great arms and legs, which I assume means muscular development.
I’m willing to be she’s also pretty athletic, generally confident, and has a sex drive that is well above average? (lucky guy!)
My man, Mark! What’s going on, my friend, I’m excited to start!
Sadly, the skin isn’t going to be helped by fat loss. It may have a tiny effect, but not much.
Generally, surgery is the only option (yikes!)
I hate to be the bearer of bad news :-/
Originally Posted By CeceliaThank you for all information on fat loss,i have lost 11 pounds in the last 2 months tahnks to Mike and the team
Great job so far! Keep it up, Cecelia!
hey john thanks for all the info cant wait to get the package just 2 questions
1) will it work for teenagers? im a male about 17 years old, and i people tell me that this is the time i have the greatest testoterone already, so will the hormonal changes still take place for someone of my age? or is it simply genetics.
2) what about nutrition? you told us that it isnt all about calories but now hormones get involved ( i lost 10kg of fat, and now can not loose any more for some reason, even though i could do with loosing another 10kg >.<), so will your programme be giving some nutritionol information or diet of some sort?
thanks again
Originally Posted By LauraOoops. One other question. I travel to Italy a lot for work and there are no gyms in the hotels. Is is ok just to do the bodyweight workouts while I am traveling or do you have other suggestions for mixing it up?
Ooooh you have to travel to Italy for work? Man your life sucks! Haha that’s awesome! I can’t wait to get to Italy one day–I’ll definitely pick your brain for travel tips.
But you ask a great question! You can absolutely do bodyweight versions of the FPFL system. As I said, it’s really the concepts of the training modalities that does the trick.
Originally Posted By Joel MarionGreat discussion guys! Keep the questions and comments coming!
Joel
Thanks for posting this, brother. Looks like people are getting a lot out of it happy to help.
Hey Joel & Roman!
Joel, thanks for re-posting this as it prompted a question I have been meaning to ask.
Am I wrong in thinking that someone can suffer from issues with all three hormones? Since I have a hard time losing from my legs/hips my main problem is estrogen but I also have problems in the other areas. My thinking being that if one hormone is out of whack it is probable that the others are as well, right?
@sule – Hey Sule — great job taking charge of your health and your body at your age. Good stuff.
I do give some nutrition information in the book, and so much of it is inspired by people I really admire and learn a lot from in the nutrition field, like Joel, Isabel De Los Rios and then really brought together under my own experience.
It’s not as comprehensive as a full diet program, but the recommendations work quite well!
Wow this article is fanstastic and I always suspected homones to be at stake. I too suffer from all three, but I am supplementing with low dosages of cortisol as mine is low. I suspect over excercising and too much stress in my life. Look forward to doing what I can to help myself out of this hole I have gotten myself into.
Originally Posted By MeshelHey Joel & Roman!
Joel, thanks for re-posting this as it prompted a question I have been meaning to ask.
Am I wrong in thinking that someone can suffer from issues with all three hormones? Since I have a hard time losing from my legs/hips my main problem is estrogen but I also have problems in the other areas. My thinking being that if one hormone is out of whack it is probable that the others are as well, right?
You’re absolutely right, Meshel – it’s usually more than one hormones.
And that’s one of reasons the program is designed the way it is =)
This what I really appreciate about you John — you’re honest. It might be bad news, but it is what it is! Thanks for the integrity … why would everyone here not do this?
Mark
cannot wait for your article tomorrow regarding cortisol. I always kept my weight under control until 40. Now I am 56, 50 pounds overweight, most of it in my stomach. I work out at the gym 5 or 6 days a week. Maybe, I am doing the wrong workout??
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...