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The Samurai Diet: The Science & Strategy of Winning the Fat Loss WarBy Nate Miyaki
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Can you achieve outstanding fat loss and physique enhancement results while simultaneously improving overall health and wellness?
Is there a sustainable approach that will allow you to maintain a year-round six-pack, without compromising your health, sanity, or ability to function in the real world?
Is there a functional plan that will allow a busy, working professional to look more like a fitness model and less like the average Y2K American, without having to throw away their career goals, live like a professional athlete, or have their life revolve around food?
The answer is yes. Will it be magic-pill/infomercial easy? No, but with the right strategies and practical application, it is possible.
Many bodybuilders and fat loss enthusiasts will follow extreme measures to attain a ripped physique -- unknowingly disrupting normal metabolic and hormonal functioning, and ultimately compromising long-term health.
At the same time, there are many Paleo/Low Carb eaters that seek to improve biomarkers of health, but lose out on the physique enhancing benefits of scientifically researched, modern sports nutrition principles. Despite consistent exercise and healthy eating patterns, they are unable to attain the lean, sculpted physique they desire.
The truth is that with a more informed approach, you don't have to sacrifice one goal to achieve the other.
The Samurai Diet makes use of Bruce Lee's philosophy: research your own experience, absorb what is useful, reject what is useless, and add what is essentially your own.
The Samurai Diet pulls the best principles from Paleo Nutrition, Sports Nutrition, Bodybuilding & Fitness Nutrition, the Traditional Japanese Diet, Intermittent Fasting approaches, and research from university labs and peer-reviewed research journals across the globe.
The Samurai Diet combines evolutionary theory, scientific research, and practical experience (as a natural bodybuilder, fitness model, and physique enhancement coach) to unveil a hybrid plan geared towards simultaneously achieving your two main goals: improving health AND improving appearance.
- Sales Rank: #160447 in eBooks
- Published on: 2011-10-05
- Released on: 2011-10-05
- Format: Kindle eBook
From the Inside Flap
The Science & Strategy of Winning the Fat Loss War
Copyright 2011
Medical Disclaimer: The information within this book is intended for general information purposes only. Individuals should always see their health care provider before implementing the suggestions made within this book. This book is not intended to take the place of sound medical professional medical advice or to treat specific maladies. Any application of the material set forth in the following pages is at the reader's discretion and is his or her sole responsibility. The author assumes no liability.
From the Back Cover
In this book you will learn:
- The major problems with the average, Y2K American Diet.
- What foods to eat and what foods to cut out in order to maximize fat loss, including the science behind why.
- Why most foods marketed as "health foods" are not that great for fat loss.
- How public policy and traditional nutritionists are influenced by major food refining industries, and why you will never optimize body composition following "standard, accepted" advice.
- How exercise changes the way your body processes nutrients for 24-48 hours, and why the diets of active populations should be different than those of sedentary populations.
- Why one-size-fits-all, universal diet programs or nutritional dogma don't work. Targeted recommendations need to be based off of a person's current status and goals.
- The difference between treating sick populations with specific medical conditions and advising athletes with elite physique enhancement or performance goals.
- Why low carb diets may be the absolute best approach for some demographics but disastrous for others.
- The health and physique enhancement benefits and drawbacks of both dietary fat and carbohydrates.
- Why ketosis does not automatically equal fat loss, and the major drawbacks of ketogenic dieting.
- How extreme calorie cuts can disrupt normal metabolic and hormonal functioning, lead to huge weight rebounds, and a lifetime of yo-yo'ing.
- Why drastically restricting carbs during periods of intense, anaerobic training can lead to a chronic catabolic environment, cortisol overdominance, muscle loss, stubborn fat, and the "Skinny-Fat" Syndrome.
- How dietary variables can affect hormones such as testosterone, growth hormone, cortisol, and leptin.
- The science and psychological factors involved in deciding your optimal meal frequency pattern.
- Why food combining practices and the satiety index are just as important as the glycemic index.
- The difference between essential nutrients and energy nutrients.
- How BOTH low carb, healthy fat AND lower fat, good-carb based diets can be used to effectively drop body fat.
- The science, evolutionary theory, and social factors behind why eating the majority of your calories/carbs at night can be one of the most effective and sustainable approaches for real world fat loss.
- The problems with chronic "dieting" and why periodic cheating, feasting, over-feeding, or carb-loading can be beneficial for fat loss.
- Learn why you must understand and use the sacrifice/reward pattern on both a daily and weekly basis.
- The reasons we store fat BESIDES caloric excess.
- High calorie, low satiety, nutrient poor foods vs. low calorie, high satiety, nutrient dense foods.
- Why you should not "drink" calories.
- Why a protein-only breakfast may be ideal for fat loss.
- The critical importance of post-workout nutrition and what to do about it.
- The evolutionary theory, scientific research, and practical experience supporting why eating the majority of your calories/carbs at night is the most realistic, functional, and sustainable approach.
- Why supplements are not magic pills, but the few that science supports.
- The tough love truth about what you really need to do to maintain a year-round ripped physique.
- Various food charts, numbers, and calculations.
- Sample diets for men and women.
- Over 25 pages of scientific references, including old-school paper citations and new-school web links.
About the Author
I am a fitness author, model, personal trainer, and nutrition consultant. I enjoy taking that practical experience, combining it with my formal education, and sharing everything I know about health, fat loss, and physique enhancement with my family and friends. I enjoy doing that most through the written word. I am also passionate about samurai and Bruce Lee philosophy.
More about me:
Certified Personal Trainer, American Council on Exercise (ACE)
Certified Specialist in Sports Nutrition, International Sports Science Association (ISSA)
Certified Specialist in Fitness Nutrition, International Sports Science Association (ISSA)
BA University of California, Berkeley
Post-baccalaureate studies in Kinesiology, San Francisco State University
Contributing Writer -- T-Nation, Bodybuilding.com, Musclemania.com.
2009 Musclemania America & World Natural Bodybuilding Championships -- 1st place, bantamweight.
2004 NPC Max Muscle Natural Bodybuilding Championships -- 1st place, lightweight.
Voted one of "24 Fittest College Students in the Country" -- Muscle & Fitness (2004).
10+ years running private personal training & nutrition consulting practice.
Former professional wrestler and stunt/acrobatics instructor.
Overall coolest dude you know (actually probably one of the lamest, which is why I have so much time to study and write about this stuff).
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