Lyle McDonald_The Stubborn Fat Solution

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This book provides an excellent primer on body fat and fat metabolism; basic fat cell metabolism, the interaction between hormones, exercise and body fat, why we have stubborn fat depots in the first place, how fat burning supplements works on fat cells, are all topics covered in this book



Table of Contents



Introduction

Chapter 1: Defining the Problem

Chapter 2: What is Body Fat

Chapter 3: Types of Body Fat

Chapter 4: Basic Fat Cell Metabolism

Chapter 5: Burning Body Fat

Chapter 6: Hormones and Body Fat

Chapter 7: Why is Stubborn Fat Stubborn

Chapter 8: Diet, Exercise and Supplements

Chapter 9: The Stubborn Fat Protocols: Introduction

Chapter 10: The Protocols

Chapter 11: The End



The Stubborn Fat Solution is aimed at lean dieters trying to achieve extreme levels of leanness. Until men are 10-12% body fat and females are ~15-17% body fat, the information in this book is not necessary (although it will still be informative).



Example of the protocols:



Stubborn Fat Protocol 1.0



1. Can be done any time of the day. Ideally, the protocol should come 3 or more hours after a meal.



2. Caffeine (100-200mg), yohimbine (0.2mg/kg), tyrosine (1-3grams) 30 minutes before. All supplements are optional.



3. 5-10 easy warm up.



4. 10 minutes of intervals OR up to 20 minutes of high rep /short rest weight training. Anywhere from 10X15 seconds hard/ 45seconds easy at a perceived exertion approaching 9-10 during the hard bits (make the easy bits very easy) up to 5Xl minute hard/ 1 easy at a perceived exertion of 7-8 during the hard bits, Intervals would ideally be done on a machine you don't usually use to maximize the hormonal response.



5. Rest completely for 5 minutes.



6. 20-40 minutes steady state cardio at an RPE of 3-4. This should be done on the type of cardio machine you habitually use, as you'll generally be able to burn the most calories this way since you can usually perform more work at the same low heart rate.



7.Can eat immediately afterwards