Diet and fitness books appear at a dizzying rate - and with a wealth of dubious claims - in a culture facing increasing health problems based on a sedentary lifestyle. Ori Hofmekler's Maximum Muscle, Minimum Fat pulls out of the pack by focusing on the biological principles that dictate muscle gain and fat loss. Written for the widest readership-competitive athletes, bodybuilders, trainers, martial artists, sports nutritionists and coaches, dieters, and anyone concerned about their health-the book builds on the concepts popularized in The Warrior Diet. Author Hofmekler describes in simple, lay…mehr
Diet and fitness books appear at a dizzying rate - and with a wealth of dubious claims - in a culture facing increasing health problems based on a sedentary lifestyle. Ori Hofmekler's Maximum Muscle, Minimum Fat pulls out of the pack by focusing on the biological principles that dictate muscle gain and fat loss. Written for the widest readership-competitive athletes, bodybuilders, trainers, martial artists, sports nutritionists and coaches, dieters, and anyone concerned about their health-the book builds on the concepts popularized in The Warrior Diet. Author Hofmekler describes in simple, lay terms how under-eating and fasting can trigger an anabolic switch that stimulates growth and rejuvenation; how to reengineer the body at the cellular level to burn fat and build muscles; and how to naturally manipulate the body's hormones for rapid muscle fusion and faster fat breakdown. Maximum Muscle, Minimum Fat offers smart strategies for taking advantage of hunger to stimulate growth, burn fat, and boost brain power; techniques for turning insulin into a muscle builder instead of a fat gainer; and methods for shattering training and diet plateaus-in the process enhancing metabolic function, improving performance, and increasing the capacity to gain, and sustain, prime health.Hinweis: Dieser Artikel kann nur an eine deutsche Lieferadresse ausgeliefert werden.
Foreword by Marty Gallagher xi Introduction: A Revolutionary Way of Looking at Maximum Muscle and Minimum Fat xiii PART I: THE BIOLOGICAL SWITCHES THAT TRIGGER MUSCLE GAIN AND FAT LOSS CHAPTER 1 Turning On the Anabolic Switch 3 Anabolism and Catabolism 3 Negative-Feedback Control 4 How to Materialize Maximum Growth Potential 5 How to Turn Growth Potential into Muscle Gain 6 Undereating 7 Exercise on an Empty Stomach 8 What to Eat During the Undereating Phase 8 Overeating 9 The Great Pump—A Day After Competition 10 CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level 13 Cyclic AMP 13 The Biological Benefits of Stress and Hunger 14 Can You Gain Muscle Without Gaining Fat? 15 Partitioning: Converting Fat to Muscle 17 cGMP: Enhancing Thyroid Actions 17 cGMP and Potency 18 Chronic Elevation of cGMP 19 The Combustion Engine Principle 19 PART II: MUSCLE GAIN CHAPTER 3 Steroid Hormones: The Most Powerful Growth-Materializing Agents 27 Steroid Hormone Synthesis 28 Undereating and Exercise Stimulate Steroid Hormone Synthesis 28 Peptide-Stimulating Hormones and Their Specific Steroid Hormone Targets 29 High Mitochondrial Capacity Required for Proper Steroidal Impact 29 How Dietary Fat and Cholesterol Affect Steroid Hormones 29 High Energy Turnover Enhances Androgen Production 30 How to Take Advantage of Steroid Hormone Actions 31 Regulating Steroid Hormone Levels 31 DHT for Maximum Anabolic Impact 32 How Testosterone and DHT Are Produced 33 Aromatizing—The Modern Man’s Nightmare 34 Steroid Promoters vs. Steroid Suppressors 35 The “Cocktail Hormone” Impact 35 Take Advantage of the Cortisol Wave 36 Reach Maximum Anabolic Potential During Exercise 37 Supersets and Forced Sets 38 Aldosterone for Survival and Muscle Toning 39 Steroid Receptors’ Super Actions 41 Steroid Hormones: Practical Notes 43 CHAPTER 4 Dietary Fats for Repair and Growth 45 Good Fats, Bad Fats 45 Food for Sex and Muscles 46 Anti- and Pro-Inflammatory Prostaglandins 48 Anti-Inflammatory Drugs and Painkillers Suppress Growth 48 Growth-Inhibiting EFAs 49 EFA Balance: The Most Critical Contributing Factor for Maximum Performance 50 EFA Ratios for Reducing Inflammation, Sensitizing Insulin, and Gaining Muscle 51 “Bad” Fat Can Help Build Muscle 53 Practical Conclusions 55 CHAPTER 5 Growth Hormone 57 Growth Hormone Basics 58 GH and Dopamine for Sustaining Potency and Muscularity 59 Stimulation and Inhibition of Growth Hormone 60 GH Secretagogues 60 Feeding Cycles and Growth Hormone 61 Neuropeptide Y and Galanin 62 Hunger and Growth 63 CHAPTER 6 Insulin-Like Growth Factor 1 65 IGF1 and Muscular Development 66 IGF1 and Muscular Differentiation 66 IGF1 and Heat-Shock Proteins 67 Natural Methods to Enhance IGF1 Actions 68 CHAPTER 7 The Anabolic Cycle: Timing Is Everything 69 Short and Long Anabolic Impacts 70 Manipulating the Anabolic Cycle 71 Exercise and Rest 72 How to Take Advantage of the Anabolic Cycle 73 Eat to Gain 75 Conclusions: The Anabolic Cycle 75 CHAPTER 8 Super Muscle: How to Develop Muscle with Superior Biological Capabilities 77 Size and Power 78 Fast-Twitch and Slow-Twitch Muscles 79 Developing Super Muscles 81 Muscle Wiring 81 Super Muscle Fiber 83 Muscle Shifting: Improving Body Proportion 86 Muscle Gain versus Muscle Waste 86 Let Your Body Redesign Itself 88 Preservation of Active Muscles 88 Muscle Nourishment 90 Post-Exercise Recovery Meals 91 Summary 95 Some Practical Dietary Tips for Muscle Gain 97 PART III: FAT LOSS CHAPTER 9 The Biological Principles of Fat Loss 105 Carbohydrate and Calorie Restrictions 106 Eliminating the Reasons for Fat to Exist 107 Subcutaneous and Visceral Fat 107 Delayed Fat Loss 108 Fat Functions 109 Insulin Resistance 109 Toxicity 110 Step 1: Increased Fat Utilization 111 Step 2: Increased Energy Turnover 111 Step 3: Increased Detoxification 113 Regulation of Body Fat via Set Points 114 Frequent and Over-Consumption of Carbs 115 Fat Loss and Exposure to Cold Temperatures 115 Stress and Stubborn Fat 117 Lipolysis: The Chemistry of Fat-Burning 119 Low-Carb Ketogenic Diets 119 Fat-Burning Hormones 121 Practical Tips for Eliminating the Reasons for Fat to Accumulate 121 PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONS CHAPTER 10 Insulin’s Essential Role in Muscle Gain and Fat Loss 125 Insulin and IGF1 125 Insulin and the Thyroid Hormones 127 Insulin and the Pentose Phosphate Pathway 128 CHAPTER 11 The Single Overriding Biological Principles of Muscle Gain and Fat Loss 131 Maximize Muscle Functions While Minimizing Fat Functions 133 Final Note 135 Notes 137 References 139 Index 149 About the Author 157
Foreword by Marty Gallagher xi Introduction: A Revolutionary Way of Looking at Maximum Muscle and Minimum Fat xiii PART I: THE BIOLOGICAL SWITCHES THAT TRIGGER MUSCLE GAIN AND FAT LOSS CHAPTER 1 Turning On the Anabolic Switch 3 Anabolism and Catabolism 3 Negative-Feedback Control 4 How to Materialize Maximum Growth Potential 5 How to Turn Growth Potential into Muscle Gain 6 Undereating 7 Exercise on an Empty Stomach 8 What to Eat During the Undereating Phase 8 Overeating 9 The Great Pump—A Day After Competition 10 CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level 13 Cyclic AMP 13 The Biological Benefits of Stress and Hunger 14 Can You Gain Muscle Without Gaining Fat? 15 Partitioning: Converting Fat to Muscle 17 cGMP: Enhancing Thyroid Actions 17 cGMP and Potency 18 Chronic Elevation of cGMP 19 The Combustion Engine Principle 19 PART II: MUSCLE GAIN CHAPTER 3 Steroid Hormones: The Most Powerful Growth-Materializing Agents 27 Steroid Hormone Synthesis 28 Undereating and Exercise Stimulate Steroid Hormone Synthesis 28 Peptide-Stimulating Hormones and Their Specific Steroid Hormone Targets 29 High Mitochondrial Capacity Required for Proper Steroidal Impact 29 How Dietary Fat and Cholesterol Affect Steroid Hormones 29 High Energy Turnover Enhances Androgen Production 30 How to Take Advantage of Steroid Hormone Actions 31 Regulating Steroid Hormone Levels 31 DHT for Maximum Anabolic Impact 32 How Testosterone and DHT Are Produced 33 Aromatizing—The Modern Man’s Nightmare 34 Steroid Promoters vs. Steroid Suppressors 35 The “Cocktail Hormone” Impact 35 Take Advantage of the Cortisol Wave 36 Reach Maximum Anabolic Potential During Exercise 37 Supersets and Forced Sets 38 Aldosterone for Survival and Muscle Toning 39 Steroid Receptors’ Super Actions 41 Steroid Hormones: Practical Notes 43 CHAPTER 4 Dietary Fats for Repair and Growth 45 Good Fats, Bad Fats 45 Food for Sex and Muscles 46 Anti- and Pro-Inflammatory Prostaglandins 48 Anti-Inflammatory Drugs and Painkillers Suppress Growth 48 Growth-Inhibiting EFAs 49 EFA Balance: The Most Critical Contributing Factor for Maximum Performance 50 EFA Ratios for Reducing Inflammation, Sensitizing Insulin, and Gaining Muscle 51 “Bad” Fat Can Help Build Muscle 53 Practical Conclusions 55 CHAPTER 5 Growth Hormone 57 Growth Hormone Basics 58 GH and Dopamine for Sustaining Potency and Muscularity 59 Stimulation and Inhibition of Growth Hormone 60 GH Secretagogues 60 Feeding Cycles and Growth Hormone 61 Neuropeptide Y and Galanin 62 Hunger and Growth 63 CHAPTER 6 Insulin-Like Growth Factor 1 65 IGF1 and Muscular Development 66 IGF1 and Muscular Differentiation 66 IGF1 and Heat-Shock Proteins 67 Natural Methods to Enhance IGF1 Actions 68 CHAPTER 7 The Anabolic Cycle: Timing Is Everything 69 Short and Long Anabolic Impacts 70 Manipulating the Anabolic Cycle 71 Exercise and Rest 72 How to Take Advantage of the Anabolic Cycle 73 Eat to Gain 75 Conclusions: The Anabolic Cycle 75 CHAPTER 8 Super Muscle: How to Develop Muscle with Superior Biological Capabilities 77 Size and Power 78 Fast-Twitch and Slow-Twitch Muscles 79 Developing Super Muscles 81 Muscle Wiring 81 Super Muscle Fiber 83 Muscle Shifting: Improving Body Proportion 86 Muscle Gain versus Muscle Waste 86 Let Your Body Redesign Itself 88 Preservation of Active Muscles 88 Muscle Nourishment 90 Post-Exercise Recovery Meals 91 Summary 95 Some Practical Dietary Tips for Muscle Gain 97 PART III: FAT LOSS CHAPTER 9 The Biological Principles of Fat Loss 105 Carbohydrate and Calorie Restrictions 106 Eliminating the Reasons for Fat to Exist 107 Subcutaneous and Visceral Fat 107 Delayed Fat Loss 108 Fat Functions 109 Insulin Resistance 109 Toxicity 110 Step 1: Increased Fat Utilization 111 Step 2: Increased Energy Turnover 111 Step 3: Increased Detoxification 113 Regulation of Body Fat via Set Points 114 Frequent and Over-Consumption of Carbs 115 Fat Loss and Exposure to Cold Temperatures 115 Stress and Stubborn Fat 117 Lipolysis: The Chemistry of Fat-Burning 119 Low-Carb Ketogenic Diets 119 Fat-Burning Hormones 121 Practical Tips for Eliminating the Reasons for Fat to Accumulate 121 PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONS CHAPTER 10 Insulin’s Essential Role in Muscle Gain and Fat Loss 125 Insulin and IGF1 125 Insulin and the Thyroid Hormones 127 Insulin and the Pentose Phosphate Pathway 128 CHAPTER 11 The Single Overriding Biological Principles of Muscle Gain and Fat Loss 131 Maximize Muscle Functions While Minimizing Fat Functions 133 Final Note 135 Notes 137 References 139 Index 149 About the Author 157
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