Fat Loss 101 - Layne Norton

[SelfMotivated]

This is a great video from Layne Norton that I think a lot of people will find useful. It's 20 minutes long, but there is some great information in there. If you want to lose fat the RIGHT way and truly do what's best for your body watch this video, you won't be disappointed:



Cliff Notes:
*** I still highly recommend watching the video in it's entirety just in case I missed something
- Who's Layne Norton? For those that don't know he's a Champion Natural Body builder and power lifter AND has a PhD in Nutritional sciences with an emphasis on Protein and Amino Acids (not that broscientist at the gym)
- Metabolic Damage - if you decide to do some kind of extreme diet and workout routine instead of being patient with a proper diet and sensible workout routine you will damage your metabolism. This means that it will be harder for you to consistently lose fat over a long period of time (fast forward to 4:10)
-You WILL Plateau, all that's needed to break it is usually 70 - 80 calories NOT 500 calories
-Typically plateaus come every 3 - 6 weeks
- High Intensity Interval Training is the best cardio for fat loss and muscle retention, no more than 3 - 4 session a week
- Slow cardio is the most damaging if overdone****
- Don't start TOO aggressively on your diet
- Aim to lose no more than 1% body fat per week
- A slower rate of fat loss will mean you are more likely to keep in off in the long term
- Are you someone who wants to lose fat the right way? Fast Forward to 8:15
- Knowing your macros > knowing your calories (fast forward to 12:00)
- Looking for a trainer? (Fast Forward to 15:20)
- Important Notes at 18:25

[DrTorpedo]

Cliffs for reps?

Edit: Meant reps for cliffs lol

[Fonzie630]

Man ive gained a ton of weight since i left the military can anyone help me

[cumminslifter]

Cliffs for reps?

same

[SelfMotivated]

Man ive gained a ton of weight since i left the military can anyone help me

Watch the video, man you'll be infinitely more knowledgeable on how to achieve your goal.

****Cliffs incoming since people requested.

[SelfMotivated]

Cliffs added.

[cumminslifter]

Cliffs added.

damn, on spread

[Tyler31622]

Cliffs: Layne Norton is a piece of chit, who throw's his PHD in everybody's face who want's to have a good debate with him, He think's he's god and somehow has unlocked the secret to nutrition, and human biology.


Only need to change calorie's by 70-100 calories? are you phucking kidding me, you probably change that many calorie's every single day, typical moron.

[mynameisuntz]

Has there been research quantifying metabolic damage, and more specifically, what a "proper diet" looks like in order to avoid it? I somehow doubt I'm at risk because I do prefer slower fat loss, but just curious if there are numbers out there defined in the literature.

[SelfMotivated]

Has there been research quantifying metabolic damage, and more specifically, what a "proper diet" looks like in order to avoid it? I somehow doubt I'm at risk because I do prefer slower fat loss, but just curious if there are numbers out there defined in the literature.

Not that I know of, however the general consensus of a proper diet is basically just making sure you're meeting your minimum macro/micro requirements and making sure a majority of your diet comes from whole foods.

[mynameisuntz]

Not that I know of, however the general consensus of a proper diet is basically just making sure you're meeting your minimum macro/micro requirements and making sure a majority of your diet comes from whole foods.

Right, but then I wonder about fasting diets which are high in protein/fat but significantly lower in calories than Layne's recommendations.

[bambam601]

Only need to change calorie's by 70-100 calories? are you phucking kidding me, you probably change that many calorie's every single day, typical moron.

i dont disagree with that.
when my weight stalled, i only dropped calories by 100 and my weight loss resumed.

[-Lucifer]

- High Intensity Interval Training is the best cardio for fat loss and muscle retention, no more than 3 - 4 session a week
- Slow cardio is the most damaging

Good to know. Bob Chick was a big advocate of slow cardio.

[mynameisuntz]

Good to know. Bob Chick was a big advocate of slow cardio.

This is another thing I'd be interested to see some research on. Long-term, what's really the difference between 30 minutes of HIIT vs. 30 minutes of jogging?

[SelfMotivated]

This is another thing I'd be interested to see some research on. Long-term, what's really the difference between 30 minutes of HIIT vs. 30 minutes of jogging?

I don't know of any studies that are readily available. The common "evidence" that I've seen is the comparison of a marathon runner vs. a sprinter. Now as far as the accuracy of that image I'm not sure. I believe there was another video where he discussed research done by Dr. Jacob Wilson that compared fat loss with all out sprints for 30 seconds vs. 1 hour of cardio (end result was 6, 30 second all out sprints burned more fat, rest time was however long until the subjects felt that they were ready to do it again, I believe it was a few minutes). Also, he talked about Wind Gates, that a professional bodybuilder had done (link in my sig) which is some sort of high intensity resistance cardio (http://www.youtube.com/watch?v=af1J7bHGxyY).

[SelfMotivated]

Good to know. Bob Chick was a big advocate of slow cardio.

Edited original post, I misquoted. Slow cardio is the most damaging IF overdone****

Although if HIIT yields more fat loss and better muscle retention in a fraction of the time as slow cardio then why bother with slow cardio?

[DrTorpedo]

Cliffs: Layne Norton is a piece of chit, who throw's his PHD in everybody's face who want's to have a good debate with him, He think's he's god and somehow has unlocked the secret to nutrition, and human biology.


Only need to change calorie's by 70-100 calories? are you phucking kidding me, you probably change that many calorie's every single day, typical moron.

Not +/- 70-100 but a consistent decrease of 70-100 cals over a week or so.

[jimsmith9999]

I don't know of any studies that are readily available. The common "evidence" that I've seen is the comparison of a marathon runner vs. a sprinter. Now as far as the accuracy of that image I'm not sure. I believe there was another video where he discussed research done by Dr. Jacob Wilson that compared fat loss with all out sprints for 30 seconds vs. 1 hour of cardio (end result was 6, 30 second all out sprints burned more fat, rest time was however long until the subjects felt that they were ready to do it again, I believe it was a few minutes). Also, he talked about Wind Gates, that a professional bodybuilder had done (link in my sig) which is some sort of high intensity resistance cardio (http://www.youtube.com/watch?v=af1J7bHGxyY).

The marathon runner vs sprinter argument is a misses the mark. They both train differently as they have different needs. Sprinters carry more muscle because it helps them with the explosive pace needed for their sport. For marathon runners, the extra mass does not help so they don't train for strength.

As for what is ideal - I think it's highly dependent. When on a fat loss diet I tend to use full body training (focused on compounds) which means I'm hitting my lower body 3 week with heavy weights. I can't handle the additional volume from sprints - my lifts suffer. So even if HIIT is superior in isolation for fat loss, I don't think that it would be superior within the the over context of my training & diet. YMMV.

[SelfMotivated]

As for what is ideal - I think it's highly dependent. When on a fat loss diet I tend to use full body training (focused on compounds) which means I'm hitting my lower body 3 week with heavy weights. I can't handle the additional volume from sprints - my lifts suffer. So even if HIIT is superior in isolation for fat loss, I don't think that it would be superior within the the over context of my training & diet. YMMV.

I see where you're going here and I guess, as with most things, it depends on what you're doing. I agree it's probably not the best of the best in every single situation, but I think for some it would be useful, especially if it's only a few times a week. I have been doing it 3 times a week after my workout (6 all out sprints for 30 seconds) for the past few weeks, so we'll see how it goes moving forward.

[mynameisuntz]

The marathon runner vs sprinter argument is a misses the mark. They both train differently as they have different needs. Sprinters carry more muscle because it helps them with the explosive pace needed for their sport. For marathon runners, the extra mass does not help so they don't train for strength.

As for what is ideal - I think it's highly dependent. When on a fat loss diet I tend to use full body training (focused on compounds) which means I'm hitting my lower body 3 week with heavy weights. I can't handle the additional volume from sprints - my lifts suffer. So even if HIIT is superior in isolation for fat loss, I don't think that it would be superior within the the over context of my training & diet. YMMV.

Yes, this is what I was going to say upon my return to this thread.

Though I have a slight foot injury at the moment, I tend to run 20-30 miles per week. But I also eat sufficient calories, high protein, high fat, and weight train 5x per week. I have a tough time believing that doing HIIT instead of my normal jogging would be dramatically different in the broad picture (assuming we're talking about similar caloric burn) without any scientific evidence to suggest such.

[SelfMotivated]

Yes, this is what I was going to say upon my return to this thread.

Though I have a slight foot injury at the moment, I tend to run 20-30 miles per week. But I also eat sufficient calories, high protein, high fat, and weight train 5x per week. I have a tough time believing that doing HIIT instead of my normal jogging would be dramatically different in the broad picture (assuming we're talking about similar caloric burn) without any scientific evidence to suggest such.

Here's an article Layne wrote, with supporting data from other researchers: http://www.biolayne.com/contest-prep...-bodybuilding/

As far as the difference between sprinting vs. long distance jogging in terms of muscle mass are concerned, I'm not quite sure how much of an advantage sprinting has, but even if it's as small as a 2% gain over a year, that adds up in the long run, which is what I believe is the message he is trying to get across.

[WonderPug]

Cliffs: Layne Norton is a piece of chit, who throw's his PHD in everybody's face who want's to have a good debate with him, He think's he's god and somehow has unlocked the secret to nutrition, and human biology.


Only need to change calorie's by 70-100 calories? are you phucking kidding me, you probably change that many calorie's every single day, typical moron.

Jason?

[jimsmith9999]

Here's an article Layne wrote, with supporting data from other researchers: http://www.biolayne.com/contest-prep...-bodybuilding/

As far as the difference between sprinting vs. long distance jogging in terms of muscle mass are concerned, I'm not quite sure how much of an advantage sprinting has, but even if it's as small as a 2% gain over a year, that adds up in the long run, which is what I believe is the message he is trying to get across.

If that is the point, and we are talking about competitive bodybuilders, that 2% might make a difference. For everyone else though, it's going to be a wash for a whole variety of factors.

[SelfMotivated]

If that is the point, and we are talking about competitive bodybuilders, that 2% might make a difference. For everyone else though, it's going to be a wash for a whole variety of factors.

What factors?

[chuntbaby]

with a mix off HIIT cardio and some LISS/MISS cardio I notice my legs stay fuller than if I was just doing LISS/MISS alone.

Also HIIT is fun and challenging

[saw7988]

I'm still very skeptical of the whole metabolic damage thing. Thousands of people out there doing RFL and retaining all their LBM. People on Lyle's forum pretty much all agree you can just RFL all the fat away until 12-13% with minimal LBM losses. Given how much people misreport, the psychological effects of such an extreme diet, the hormonal effects, and low success rate of keeping the fat off, it's hard for me to believe that there's actual "metabolic damage" when there's basically no data from research showing anything significant (not significant like 10%, significant like gaining weight on 1000 calories).

[illiniStrive]

The marathon runner vs sprinter argument is a misses the mark. They both train differently as they have different needs. Sprinters carry more muscle because it helps them with the explosive pace needed for their sport. For marathon runners, the extra mass does not help so they don't train for strength.

Yes, sprinters lift weights regularly as part of their training. People act as if all they do is sprint and that's why their legs are so huge...

[cumminslifter]

Yes, sprinters lift weights regularly as part of their training. People act as if all they do is sprint and that's why their legs are so huge...

agree with both of you, I hate when ppl compare them. 2 totally different goals, that's like comparing a NFL lineman to a soccer player

[AAOBob]

I'm still very skeptical of the whole metabolic damage thing. Thousands of people out there doing RFL and retaining all their LBM. People on Lyle's forum pretty much all agree you can just RFL all the fat away until 12-13% with minimal LBM losses. Given how much people misreport, the psychological effects of such an extreme diet, the hormonal effects, and low success rate of keeping the fat off, it's hard for me to believe that there's actual "metabolic damage" when there's basically no data from research showing anything significant (not significant like 10%, significant like gaining weight on 1000 calories).

I also wonder how much cell tech is involved as well being that many he is talking about are pros.