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"Spot fat reduction" by targeting a hormonal response ?!?

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  • "Spot fat reduction" by targeting a hormonal response ?!?

    I have come across an interesting topic over a Rob Wolf's forum, and independently in my email. The basic premise is that different hormones are responsible for fat storage in different areas, and that you can target your exercise based on the desired hormonal response. So for example, if you would want to reduce fat in the belly / stomach area, you'd do some "lactic acid type" training, which is low weight / high reps / emphasis on the concentrics.

    I have put some more detailed information in my blog, and I will maintain this post when I learn some more about it. “Spot fat reduction” using hormone-focused training ?!? | Thor Falk

    Any views or experiences out there?
    Last edited by Thor Falk; 03-17-2011, 01:26 PM.
    http://thorfalk.wordpress.com

  • #2
    I've often wondered about this. If certain hormonal imbalances cause you to store fat in certain areas of your body, such as chronically high insulin levels leading to fat storage in the abdomen, then it would seem to make sense that you could target specific fat storage areas through eating and exercising in a way that promotes a certain hormonal balance. And I think that's why Primal works at changing body composition so well, because it lowers insulin and cortisol. I'm not sure about testosterone though, or how that would impact men differently from women.

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    • #3
      Thor...I read the link and saw what you posted in your blog. But maybe Im dense. What exactly were the exercises that were recommended for each of the problem areas? For instance, Im interested in what "dynamic" exercising is? I have problem love handles that I desperately want to get rid of ....(I've always had them since being a child!). If there is an exercise out there or type of exercising that is supposed to target the damned things...I WANT TO TRY IT!

      Let me know if you know...
      If you can just get your....mind together....then come on across to me.....
      James Marshall (Jimi)Hendrix

      Comment


      • #4
        There is some strong science here and this has been covered by Poliquins Bio-Signature. But it essentially says that we should all be exercising in a variety of intensities and timeframes - aren't we all doing this anyway?
        Sandbag Training For MMA & Combat Sports
        Sandbag Training Guide on Kindle
        The Complete Guide To Sandbag Training
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        • #5
          I have made a more structured post on this topic here Spot fat reduction, hormones, and training strategy | Thor Falk

          Nachobrawler: this is what I was trying to find out as well - I've got a bit closer. Gotta keep in mind though that Roman is trying to sell his program, so he will obviously keep some of the "top secret" stuff for himself. Having said this - he has been pretty open in the interview (my notes are now in the old post - he talks about Dynamic Training from about 23:20), and I have written down what I understood in my new post. Would be keen to get your views on this.

          Coach Palfrey: do you have any more specific references? Although I'd say that this is generally true, but I would think that it is quite nice that you can decide where you want to focus your training when you have a certain specific goal in mind. It also gives you a tool to use training in a therapeutic sense if you have identified certain imbalances
          http://thorfalk.wordpress.com

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          • #6
            Not sure about scientific references but here is some more reading:

            Poliquin Performance Center - Chicago (PPC-C)

            I'm not generally a fan of Poliquins stuff and this is no exception.
            Sandbag Training For MMA & Combat Sports
            Sandbag Training Guide on Kindle
            The Complete Guide To Sandbag Training
            Brute Force Sandbags
            www.facebook.com/sandbagfitness
            http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

            Comment


            • #7
              Thor: Went back and read your notes. From what I could gather, it sounds as though the "dynamic" way of training involves supersetting multiple muscle groups (i.e. shoulders and legs) with short rest in between sets (maybe 30 seconds)? And the workouts are of VERY high intensity-to be completed in ~40 minutes? Does that sound about right?


              Well, if it is, then I have a problem and I think that his theory about spot reducing probably doesnt hold water. Reason being, I have more or less adopted basically the same regimen as was described to me in the notes over the past few years time.

              Here's a normal work out for me:

              6 to 10 x 3:00 minute rounds of hitting my 100lb Heavy Bag (I do this primarily for the Cardio benefits)
              In between rounds I jump rope for :45 seconds (also for Cardio)
              After jumping rope I move straight into a set for whatever body parts Im working that day, say Chest and Shoulders. I would then do a set of bench presses (working up to my heavy weight for 5 or so reps over multiple sets).Immediately following the bench I would do some sort of shoulder exercise(say lateral raises with a dumbbell. Also working up to a weight where I can get only 8 reps/set). When done with shoulders I would take a drink of water, wipe my forehead with a towel and then restart the timer for the next round. I'd repeat the entire process working through both my chest and shoulder muscle groups with different exercises for both (i.e. wide arm push ups or dumbbell/band flyes & others for chest, as well as bent over laterals and shrugs for shoulders etc). It all takes me ~ 60 minutes and wen I am done....I am toast.

              So, from that, I think I may have already adopted the recommended training regimen for spot reducing my love handles. But you know what, they are still there (I just pinched the crap out of them this morning cause I cant stand looking at them!).

              I have only been primal for 10 weeks and have lost ~25 lbs following this type of workout regimen and the diet (I weighed 226 lbs all week). So, maybe there is more to come and I just need to stick with it. But so far, the damn things aren't going anywhere....
              If you can just get your....mind together....then come on across to me.....
              James Marshall (Jimi)Hendrix

              Comment


              • #8
                Very interesting, though I agree that we should be striving for balance by doing many kinds of training and exercise. I am assuming the hormone theory also applies to women?

                Comment


                • #9
                  Originally posted by nachobrawler View Post
                  Thor...I read the link and saw what you posted in your blog. But maybe Im dense. What exactly were the exercises that were recommended for each of the problem areas? For instance, Im interested in what "dynamic" exercising is? I have problem love handles that I desperately want to get rid of ....(I've always had them since being a child!). If there is an exercise out there or type of exercising that is supposed to target the damned things...I WANT TO TRY IT!

                  Let me know if you know...

                  Aren't love handles and leptin resistance positively associated?

                  I'll try to rustle up a source here...gimme a sec...
                  Chief cook & bottle washer for one kid, a dog, 6 hens, 2 surprise! roosters, two horses, and a random 'herd' of quail.

                  ~The ultimate ignorance is the rejection of something one knows nothing about and refuses to investigate~

                  Comment


                  • #10
                    Originally posted by Eklecktika View Post
                    Aren't love handles and leptin resistance positively associated?

                    I'll try to rustle up a source here...gimme a sec...
                    Awesome Eklecktika....let me know what you find out. Im ready to cut the things off with a butcher knife!
                    If you can just get your....mind together....then come on across to me.....
                    James Marshall (Jimi)Hendrix

                    Comment


                    • #11
                      Originally posted by hazyjane View Post
                      "Primal Body, Primal Mind" by Nora Gedgaudas goes into leptin extensively. It's such a good book!. She says if you have any degree of love handles, you have some degree of leptin resistance!
                      LOL, well, not exactly scientific, but if it's on MDA, it MUST be true, right?

                      It's on my 'to order' list.

                      There are quite a few different places that indicate that abdominal fat = leptin resistance, but not specifically love handles, though I suspect it's just a matter of degree.

                      Thoughts?
                      Chief cook & bottle washer for one kid, a dog, 6 hens, 2 surprise! roosters, two horses, and a random 'herd' of quail.

                      ~The ultimate ignorance is the rejection of something one knows nothing about and refuses to investigate~

                      Comment


                      • #12
                        @Eklecktika...I went back and read some really old post from here and links to other articles on Leptin resistance. I spent about an hour doing it. And what I learned in that hour is....

                        1) My excessive diet soda addiction for many years may have caused my love handles (the sweeteners in the soda cause the body to react like fructose is in the blood stream...by and large creating leptin resistance).

                        2) The best advice I found...consistent in all the articles and threads...for fixing leptin resistance was to adopt a VLC lifestyle. Perfect. That is exactly what I have been doing since going Primal. I average less than 20g carbs a day and they are all from vegetables.

                        So, thanks for the post because you have helped me. And I may go ahead and read "Primal Body, Primal Mind" to see what else she says about it in her book. The good news is that with me giving up Diet Soda completely for lent and being VLC Primal....Im on my way already!
                        If you can just get your....mind together....then come on across to me.....
                        James Marshall (Jimi)Hendrix

                        Comment


                        • #13
                          Originally posted by nachobrawler View Post
                          @Eklecktika...I went back and read some really old post from here and links to other articles on Leptin resistance. I spent about an hour doing it. And what I learned in that hour is....

                          1) My excessive diet soda addiction for many years may have caused my love handles (the sweeteners in the soda cause the body to react like fructose is in the blood stream...by and large creating leptin resistance).

                          2) The best advice I found...consistent in all the articles and threads...for fixing leptin resistance was to adopt a VLC lifestyle. Perfect. That is exactly what I have been doing since going Primal. I average less than 20g carbs a day and they are all from vegetables.

                          So, thanks for the post because you have helped me. And I may go ahead and read "Primal Body, Primal Mind" to see what else she says about it in her book. The good news is that with me giving up Diet Soda completely for lent and being VLC Primal....Im on my way already!
                          SWEET! Glad it was worthwhile!

                          Besides...being a NC boy...What are you doing drinking diet pop anyhow? I thought NC was firmly in the realm of sweet tea!
                          Chief cook & bottle washer for one kid, a dog, 6 hens, 2 surprise! roosters, two horses, and a random 'herd' of quail.

                          ~The ultimate ignorance is the rejection of something one knows nothing about and refuses to investigate~

                          Comment


                          • #14
                            Originally posted by Eklecktika View Post
                            SWEET! Glad it was worthwhile!

                            Besides...being a NC boy...What are you doing drinking diet pop anyhow? I thought NC was firmly in the realm of sweet tea!
                            NC is sweet tea land. But my roots go back to Chi-Town. And I never liked any tea-sweet or unsweetened.And we did in fact call diet drinks "pop" growing up. Here, its either "soda" ..."drink"...or more commonly, "coke". Even a Diet Pepsi is a Coke.

                            So, I live here but I bring some of that ol' midwest charm to the South.
                            If you can just get your....mind together....then come on across to me.....
                            James Marshall (Jimi)Hendrix

                            Comment


                            • #15
                              Originally posted by nachobrawler View Post
                              Thor: Went back and read your notes. From what I could gather, it sounds as though the "dynamic" way of training involves supersetting multiple muscle groups (i.e. shoulders and legs) with short rest in between sets (maybe 30 seconds)? And the workouts are of VERY high intensity-to be completed in ~40 minutes? Does that sound about right?


                              Well, if it is, then I have a problem and I think that his theory about spot reducing probably doesnt hold water. Reason being, I have more or less adopted basically the same regimen as was described to me in the notes over the past few years time.

                              Here's a normal work out for me:

                              6 to 10 x 3:00 minute rounds of hitting my 100lb Heavy Bag (I do this primarily for the Cardio benefits)
                              In between rounds I jump rope for :45 seconds (also for Cardio)
                              After jumping rope I move straight into a set for whatever body parts Im working that day, say Chest and Shoulders. I would then do a set of bench presses (working up to my heavy weight for 5 or so reps over multiple sets).Immediately following the bench I would do some sort of shoulder exercise(say lateral raises with a dumbbell. Also working up to a weight where I can get only 8 reps/set). When done with shoulders I would take a drink of water, wipe my forehead with a towel and then restart the timer for the next round. I'd repeat the entire process working through both my chest and shoulder muscle groups with different exercises for both (i.e. wide arm push ups or dumbbell/band flyes & others for chest, as well as bent over laterals and shrugs for shoulders etc). It all takes me ~ 60 minutes and wen I am done....I am toast.

                              So, from that, I think I may have already adopted the recommended training regimen for spot reducing my love handles. But you know what, they are still there (I just pinched the crap out of them this morning cause I cant stand looking at them!).

                              I have only been primal for 10 weeks and have lost ~25 lbs following this type of workout regimen and the diet (I weighed 226 lbs all week). So, maybe there is more to come and I just need to stick with it. But so far, the damn things aren't going anywhere....
                              I could think of a couple of explanations for this. In no particular order

                              1/ The assertions on which he has based his exercise program are simply wrong. After all, he has a product to sell, and a product sells best with a nice, consistent, easy, and convincing story. Note that he might still do the right thing, it is just that he has the wrong explanation, and when you do something different that fits the same explanation, this simply does not work.

                              2/ You are too impatient - after all it seems you have reduced your love handles along with all other body fat. So maybe you have to wait a bit longer, or you need to tune in a bit more precisely as your exercises are slightly off the mark (see point 3)

                              3/ I would have actually interpreted his prescriptions in the interview differently - maybe listen to them for yourself? details are given in the first post “Spot fat reduction” using hormone-focused training ?!? | Thor Falk. I would have thought that the exercise pace will be tough, but not ultra-tough - maybe to be maintained over a couple of minutes. An important component seems to be the multi-joint/multi-muscle aspect (eg squats combined with presses, aka thrusters). Thinking about it, a CrossFit Fran (executed by a normal person, not someone who finishes it under 2min) might be a good example.

                              Looking at your stuff, I would have thought that this would be more in the testosterone territory. Firstly, because of the effort (5 reps is pretty max effort), and secondly because of the type of exercises: they seem to be more islation-style movements (even the bench press, especially if you compare it with squats / deads), they seem to be upper-body focused (and therefore exclude your largest muscle groups), and certainly hitting the bag is very "aggressive".

                              So maybe you would get better results if you'd sub say thrusters, wallball shots, kettlebell swings, and press lunges for your bag & jumping, and did some squats / split squats / deadlifts for your main workout? Or maybe even if you'd tune down the 5 reps stuff for a while and would focus on "maximising the distance the weight travels, whilst maintaining a good speed" if this makes sense to you.
                              Last edited by Thor Falk; 03-19-2011, 02:12 AM.
                              http://thorfalk.wordpress.com

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