“The proper training, nutrition, supplementation, and recovery strategies can naturally optimize the hormonal environment leading to an average of 10-20 pounds of fat loss in 30 to 60 days primarily from the mid-section. I have reviewed tens of thousands of patient blood work tests over the last 15 years and know exactly what ratios lead to rapid fat loss success” Eric Serrano MD
By: Eric Serrano MD and Scott H. Mendelson
1. Cleanse Fat Cells to Lower body Fat Levels and Keep them low forever!
Your fat cells are the storage ware house for excess materials- fill up this space with good fats and you can prevent the accumulation of new body fat. The body is very smart- provide it with tons of good fats and it will suck them up filling cells rather quickly. Alpha Omega M3was designed to provide all of the great benefits of Omega 3 while being engineered to maximize body comp improvements. Take 6-9 Alpha Omega M3 caps per day along with good dietary fat choices with meals and watch your pants waist stay loose and your sleeves get tight with new increases in muscle! Loading up on the right combination of essential fats can also optimize insulin sensitivity putting the body into a better situation for rapid fat burning.
Fat Cell Cleansing with Alpha Omega M3 will help you earn the coveted Six Pack abs and keep them razor sharp forever!
2. Avoid Trans Fat Consumption-Make your Fat Cells Kick out Stored Fat
Fat cells are storage dumps of stored energy, unfortunately this reserve builds up to be much larger than nature intended due to the negative impact of trans fats and other chemicals which retard fat cell function. Trans fats were designed to prolong product shelf life and these properties make them much more difficult to get rid of once they enter the fat cells.
As result fat cells are great at sucking up material and expanding but lose their ability to kick out stored material to be used as fuel. This recipe is the reason for your fat bulging disasters in the love handles and other sensitive areas. Alpha Omega M3contains the specific ratio of ingredients needed to revive optimal fat cell function so that your body can purge the materials filling your trouble spot fat pockets. IN addition to being a powerful craving stopping device, Alpha Omega M3 interferes with the entire fat storage process making it very difficult for the body to turn excess energy into body fat.
3. Do Not Drink Fruit Juices.
A healthy glass of OJ each morning- no way! It is poison in my book. Fresh squeezed orange juice including the fiber from the pulp would be my preference. The glycemic index rating for oranges is moderate while orange juice is sky high partially due to added sugars put in juices. Remember the glycemic index determines blood sugar and insulin levels. This is the first thing I pull out of any diet especially if there are juvenile behavior problems. Use real fruits for your nutrient needs and remember to include avocados and grapefruit which both fit well in most fat loss plans.
4. Eliminate the Consumption of Refined Foods
Most acknowledge that refined foods such as bread, pasta, packaged baked goods, cereal etc support the storage of body fat. Do not be fooled by whole wheat bread, pitas, tortillas and other products that also contained enriched flour. In many cases these items are the same as their white counter parts with some added coloring.
5. Amino Load with 100% MR and Muscle Synthesis Powder Before and After Exercise
Amino Loading is a term we use to describe the powerful combination of 100% MR and Muscle Synthesis Powder which efficiently deliver a proprietary blend of amino acids in a rapid fashion. Consumed before training this unique combo forces the body to use more stored fat as fuel during exercise while also helping the trainee to shift to a more anabolic (fat burning) hormonal environment.
During and after training the strategic ratios of amino acids developed by Dr. Serrano provide an alternative energy source to support improved training performance (especially important during a low carb diet) and lay the building blocks needed for new muscle growth. Following training your first priority should be accelerating recovery and Amino Loading with 100% MR and Muscle Synthesis provides the critical ratios of amino acids needed to be quickly assimilated into hungry muscles.
100% MR and Muscle Synthesis Powder are highly effective not only due to the high quality and amounts of raw materials, but the specific ratios which allow for rapid utilization by the muscles while optimizing the anabolic hormonal environment naturally.
Following years of hormonal blood work, muscle biopsies, performance evaluations and body comp testing- the formulas have been perfected and deliver unmatched results- every time!” Eric Serrano MD
6. Protein Shakes Provide too little – Too Late
A protein shake post workout alone does not do the job, during training you pump blood into the muscles to act as a nutrient super highway to carry in raw materials. Drinking a shake following training will draw blood away from the muscles and into the stomach to support digestion which deteriorates much of the raw material value and slows down the delivery of nutrients.
Timing is critical and there is no time to spare post workout. 100% MR and Muscle Synthesis Powder rapidly deliver the raw materials needed as they bypass digestion barriers and get right into the bloodstream to take advantage of the hormonal and metabolic conditions created by training.
7. Do not use bars of any kind as meal replacements when trying to maximize fat loss.
Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch. Otherwise, do not use them, be aware that this “net impact carbs” and other labeling tricks are a scam. Companies have replaced sugar with other sweeteners which do not count as carbs on the label. As a result you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar. I have yet to find a bar high enough in fiber and low in sweeteners to allow people to lose body fat when eaten regularly.
8. Do not replace solid food meals with shakes and never consume a shake without fiber as your first meal of the day.
I understand people are very busy in the mornings, but a real food meal for breakfast is superior to a protein shake as it relates to fat burning. The body has been starving overnight and must have real food which provides a basis of nutrients and fiber. Without fiber your blood sugar will go haywire. Furthermore do not rely on dairy based shakes for every meal. We are amazed to see meal plans that include eating one food meal and 5 shakes per day.
People wonder why they cannot lose body fat; their blood sugar levels are out of control! Consume two to three solid food meals per day. Mixed nuts are a great protein shake alternative as they are high in good fats, proteins and have adequate fiber content. Aim to get raw or organic nuts which will have the most nutrients available, peanuts are not a good choice in comparison to mixed nuts.
9. Rotate foods to avoid food allergies- especially protein shakes.
Food allergy testing is one of the greatest advancements in Dr. Serrano’s practice over the last 10 years. Proper testing identifies specific foods that cause allergies which can produce the following symptoms: stomach upset, excessive body fat, poor energy, difficulty losing body fat, rashes trouble concentrating and many more. Most people consider a food allergy lactose intolerance or an immediate allergic reaction to peanuts. Allergies can be develop from constantly consuming the same foods.
Developing food sensitivities to dairy based protein shakes is very common since they are highly concentrated with common allergens. A great alternative to Dairy-based shakes is the DigestA+Lean Protein which delivers great improvements in body composition with easy digestion.
Some people have eaten enough chicken to grow feathers! Right after consumption of certain protein sources patients can feel sick and could not figure out why. Well here is your answer, rotate your foods or you will pay a price. Take items that you have consumed for months on end out of the diet for at least 4 weeks and you will see a huge difference. The most common culprits are eggs, milk, dairy proteins including whey/casein and peanut butter.
Experiment with a wide variety of protein sources, Dr. Serrano likes steak for breakfast when rotating off of eggs. Try something new for once, fish, seafood, buffalo, pork, lamb etc. There is more to life than turkey, chicken and eggs. Make sure that protein sources are Organic/grass fed to ensure the highest possible quality.
You must rotate your dairy protein shakes by switching from brand to brand every two weeks. There are elements within the manufacturing process that create allergic reactions which are similar to the symptoms listed earlier in this article.
Our clients are able to take a very aggressive approach to fat loss without sacrificing muscle. We use Amino Loading with 100% MR and Muscle Synthesis around training and between meals to increase rates of fat burning, protect lean muscle, accelerate recovery, improve energy and destroy cravings for bad food choices.
Taken between meals the 100% MR and Muscle Synthesis make the brain believe a massive amount of food has been consumed. As a result metabolic rate increases, but there is nothing to burn except stored fat since the 100% MR and Muscle Synthesis Powder have no caloric burden. This leaves only body fat to be burned by a raging metabolism. Placing a scoop of each between meals a couple times per day will have a huge impact on energy levels, this will help to eliminate your mid afternoon slump while accelerating fat burning and recovery.
10. Do Not Under Eat or Diet Endlessly.
Calories are not the only significant factor determining rates of fat loss. Starving to lose body fat is not the answer; you must fuel your human engine with quality food sources and combinations at the right time. Calories are secondary to food choices. Eat 2,000 calories of lucky charms and 2,000 calories of high quality protein, healthy fats and fibrous green vegetables. See what happens, not the same after all!
Never diet for more than 16 weeks, by that time the body is going to hold on to every bit of fat it can and chop away at muscle. You must rotate your emphasis and use phases to restore metabolism for future fat loss efforts by overfeeding to produce quality muscle which will burn more calories 24×7!
11. Elevate green vegetable intake for the numerous fat loss benefits.
Green vegetables help to keep you full and increase absorption rates of protein. A lack of green vegetable fiber to replace other fiber sources during a low carbohydrate is a problem for many people. Numerous vitamins and minerals are within green vegetables; the most popular include broccoli, asparagus, green beans etc. Notice we recommend green vegetables which does not include potatoes, tomatoes, corn or peas! Focus on the greens; the sicker you are the more you need! Aim for at least one serving of green vegetables with each food meal. Flavor vegetables with extra virgin olive oil as a large salad, but use less lettuce and more solid greens. Grass fed butter also adds great flavor to green vegetables.
Lastly green vegetables do not count as carbohydrates in our estimation when it comes to low carb dieting calculations. They are mostly fiber and water and will not put you over carb allowances. If you must consume shakes as meal replacements add extra fiber to slow the rate of digestion.
12. Consume The “Right” Fats!
Dietary fat is not the enemy; low-fat diets do not work and can lead to many health problems. I have found a correlation between very low cholesterol levels and depression. Good dietary fats are a key component of good health. The best choices are extra virgin olive oil, avocados, mixed nuts, fats from organic meats, and the like. The most important supplemental fat source is omega 3 fatty acids which you have all heard of lately due to the recent research. You must get a filtrated fish oil which is toxin free; The raw materials within the Omega 3 are molecularly distilled for toxin elimination. A un filtrated oil can lead to metal toxicity and other health problems. the presence of toxins within many fish oil products also causes fish burps and digestive problems since the ingredients become rancid.
Eating grass fed beef is your best choice as a red meat source, in many situations properly raised grass fed beef will have a higher omega 3 content than some fish! Verify the cattle are raised without the use of antibiotics or hormones.
13. Do Not Abuse Alcohol
I am not sure how drinking became so popular amongst people wanting to reduce body fat. Let’s break it to you, drinking is probably one of the worse things you can do, it will set you back for weeks depending how much you consume. Dr. Serrano has dozens of patients paying the price now for drinking done years ago. As certain fat deposit sites were developed directly from alcohol side affects and take three times as long to burn off. One of those nice sugar laden tropical drinks is the obesity market’s best friend. No better way to pack on the pounds.
Beyond the empty calorie content, Alcohol intake also negatively impacts the hormonal environment for weeks in some cases.
In addition to what has been obvious from a metabolic standpoint. Drinking binges lead to junk food binges. A fat storing environment is cultivated when drinking alcohol, and drunkenness leads to bad food choices.
14. Drink .6 x your body weight in pounds to determine the number of ounces you need per day.
Cold water forces the body to expend energy to heat it up to body temp. Consider water to be an essential nutrient. You must drink water with and between meals to optimize performance especially during times of increases physical activity and heat. Do not wait until you are thirsty, be pro active. Even a 2 % decrease in bodily water content can trigger many health problems. This is perhaps the easiest thing people can do to improve their well being.
In addition to all of the health benefits, water will keep muscles full and prepared for action. Diet beverages etc. are not a substitute for water. Coffee in general is fine, but use regular milk or real cream instead of sugar and the like. Remember that coffee will dehydrate you to a degree so you must drink ample water to replace what is lost.
15. Never Use Breakfast as a Cheat Meal
We do advocate periodic cheat meals at strategic times, but never for the first meal of the day. Research proves that breakfast is the most important meal of the day when it comes to setting the pace for blood sugar and insulin levels for the next 24 to 48 hours. We want clients to satisfy cravings, but at the same time to minimize the damage and prevent body fat accumulation.
Take Omega 3 before and after any cheat meal and you can keep fat storing hormones in check which will minimize body fat accumulation.
The Omega 3 is not only a great investment in lowering body fat levels quickly, but also keeping them low long term by creating several powerful barriers to body fat accumulation even when the diet is less than perfect. Satisfying fat cells with the proprietary blend of raw materials makes it more difficult for “garbage” to penetrate the cell to increase body fat even with the diet is less than perfect.
Insulin is the body’s most potent fat storage hormone so optimizing these levels via improved insulin sensitivity is crucial for avoiding body fat accumulation while forcing more raw materials into muscles to assist with the recovery process.
16. Gain Muscle for a Change
It seems like 75% of the people come into to my office, and 90% of women and want to lower body fat %, cannot diet effectively forever and at times the best long term solution for reviving metabolism is to put on some good old fashion muscle! Remember that a long term diet, especially with low caloric intake, will actually teach the body to store fat to preserve survival. If you have been dieting for an extended period of time with poor results, a sluggish metabolism may be to blame!
No ladies you are not going to pack on 20 lbs. of muscle overnight, that is not going to happen without the right genetics and efforts to do specifically that, however some gains in muscle, say even 5 lbs. can help you burn many more calories 24×7 while improving your hormonal landscape as well. Remember more muscle also helps with long term bone health and every day function.
17. Change Your Nutrition Plan at Least Every 3 Months to prevent metabolic staleness
Do you follow the same training program forever? Well if you do it is a mistake, the body adapts very quickly too many stimuli including those created through your nutrition plan. The priorities of your nutrition plan should change often and so should your macronutrient %s.
The goal is to break the cycle of the body using just protein or even carbs for fuel by macronutrient cycling; we want the body to be over loaded with dietary fat for a period of time so the system can efficiently use fat as fuel. When you will return to lower dietary fat intake, yet the body will still know how to utilize the stored fat on your backside as fuel instead of your hard earned muscle.
18. Macronutrient Cycling For Rapid Fat Loss
Macronutrient cycling is an advanced nutrition protocol designed to prevent metabolic staleness, increase fat burning/muscle building enzymes and optimize the hormonal environment
19. Amino Load with Between Meals
Amino Loading provides the specific fuel the body seeks for optimal mental and physical function between meals. Why does Amino loading fool the body into burning body fat? The specific ingredients, ratios and proprietary technology found with Amino Acids high impact nutrition with only a few calories signaling the body to believe massive amounts of food have been consumed. Metabolism is revamped through the roof to handle the incoming nutrients, but there is no food to digest, leaving stored body fat as the only source available to burn.
20. Lower your Stress Levels
I know easier said than done, but it is a key factor of the fat loss equation. Stress will ruin your insulin sensitivity causing the body to over secrete the fat storage hormone insulin. Furthermore high cortisol levels elevated due to stress also activate fat storage receptors, for men in the mid section and women have a harder time with the hips/buttocks area.
We are well equipped to deal with short term stress such as being chased by a wild animal, but the long term stressors from overdue bills, relationship issues, sick relatives etc. are what really take a toll. Signs that you are overstressed include excessive body fat levels, consistent fatigue, irritability and lack of motivation. Overtraining syndrome has similar symptoms as high-stress levels are one of the key factors involved with reducing your capacity to recover from training.
21. Get The Proper Rest. A lack of sleep or poor quality sleep makes your hormones turn in the wrong direction. Countless studies show that a few nights of poor sleep can negatively alter your insulin sensitivity. In our experience, those with inadequate or poor sleep quality consume more sugar for a variety of reasons.
A good nights rest is a key to successful days fueling optimal physical and mental energy to accomplish the tasks at hand. Optimizing your natural anabolic hormone levels is an important part of the recovery process as it relates to weight training especially. Waking up feeling less than well rested? This is a strong indication that you are lacking in the rest department!
Lack of sleep is a common cause of overtraining. While some people have trouble going to sleep many more experience difficulty staying in a deep level of sleep. Waking up feeling tired is a sign that the quality of sleep is poor. High-stress levels are a common reason behind some sleep difficulties.
The three most common traits that we see amongst those who are most successful are a sense of urgency to reach a set of goals, the ability to get right back on track when life knocks you off course and finally the ability to consistently execute a well-designed routine with no room for excuses. See you at the beach!