Fat-loss coach here ! Ask me anything :)

Not sure what to tell you about the study exactly as even they haven't come to a definite conclusion (not a noteworthy one in my opinion).

Let me explain:

It studied leaner men and men who tended to be more on the overweight side.

The activity of the brown adipose tissue during cold exposure seems to be compromised the more body-fat you have and the slower your metabolism.

Then they conclude that:

"Brown adipose tissue may be metabolically important in men, and the fact that it is reduced yet present in most overweight or obese subjects may make it a target for the treatment of obesity."

This makes no sense.

If having more body-fat means that the rate and quantity of brown adipose tissue activated is diminished, then the treatment is simply to get leaner.

The study could have been done on Testosterone:

"Testosterone may be metabolically important in men, and the fact that it is reduced yet present in most overweight or obese subjects may make it a target for the treatment of obesity."

We know that the more body-fat you have, the less free Testosterone you have. It just means that being obese fucks you up from an Endocrinological point of view and that you should get leaner with dieting or drugs (worst case scenario, if truly needed), not that Testosterone shots can be used as a treatment for obesity.

To elaborate on my point, if you take extra Testosterone when overweight or obese, most of the Testosterone will get converted to Estrogen through "aromatase" which is contained in your body-fat (the more body-fat you have, the more your Testosterone converts to Estrogen).

Does that make sense ?

 

There are no specific foods although there are ways to make it easier for you to fall asleep and get deep sleep:

- Eat plenty of healthy protein since tryptophan will synthesize into serotonin which then makes melatonin (helps you sleep)

- Avoid blue light before bed

- Avoid caffeine products after 2-3 PM (this is individual and you might need to experiment, you don't want to elevate Cortisol too much)

- Sleep in a dark-room

 

I don't really understand your question about pacing.


How to pace yourself ? Use a timer on your phone or use your watch.


And how is it unintentional ? If your body needs 3 mins between sets then that is simply the time it needs to rest between sets.


I never understood the concept of timing your rest periods between sets. It doesn't make a difference whatsoever on your training or body composition changes.

It's like the concept of going high reps to "tone" and "define" the muscle. It's a bunch of bull****


I sometimes rest 15 mins between heavier sets, especially when I am dieting hard and cutting. It's just the time my body needs and that's OK.

 

It won't. Reducing belly and thigh fat is a matter of dieting and hormonal manipulation through the foods that you eat.

Cardio is added to speed up the process but not long distance. You need HIIT cardio, but only after having a good diet.

 

You will not be able to improve it unfortunately because fasting and good workout performance simply do not go together.


Fasting does have benefits for extremely overweight people and to restore Insulin sensitivity in someone Insulin resistant.


It is still a fad diet like any other in the sense that people think you will get a six pack with decent muscle mass by following an Intermittent Fasting diet because it is how "cavemen used to eat".


It works from a marketing standpoint because people will still rationalize eating junk food while staying within an eating window.


The truth: It won't work to build an impressive physique and to have decent energy levels in the gym.


What works is meal prepping while counting Macronutrients (preparing your 5-6 meals for the day while weighing your food).

I am talking explicitely about fat-loss here.

If you want to lose weight but don't care whether it is fat, muscle or water; intermittent fasting will work because you might significantly reduce your caloric intake by sticking to an eating window.

For fat-loss, calorie counting does not matter but Macros and therefore Intermittent Fasting won't work (even though you could combine Macro counting with Intermittent Fasting; but it is still sub-optimal in my opinion).

 

You are very welcome. Anyone is welcome to PM me for questions or diet plans !

 

There is nothing else apart from the foods that you listed to be honest.

It isn’t cheap, but then again:

You gotta make some sacrifices.

I have often heard from clients that I charge a lot yet they are spending $200 on alcohol every weekend.

It all depends on your priorities.

All the foods that you listed are actually staples of the diets that I sent out to clients, because they are each perfect for Macronutrient manipulation (except maybe salmon and steak, which are fattier so you gotta count the fat for that day).

With regards to the price of food, eggs are probably the cheapest and you could THEORETICALLY do only egg whites all day long and it won’t break the bank.