Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
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Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation

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The author of The Warrior Diet shares his revolutionary approach to physical transformation, offering practical guidance on how to build and maintain a leaner, stronger, and healthier body   Diet and fitness books appear at a dizzying rate—and with a wealth of dubious claims—in a culture facing increasing health problems based on a sedentary lifestyle. Ori Hofmekler’s Maximum Muscle, Minimum Fat pulls out of the pack by focusing on the biological principles that dictate muscle gain and fat loss. Written for the widest readership—competitive athletes, bodybuilders, trainers, martial artists, sports nutritionists and coaches, dieters, and anyone concerned about their health—the book builds on the concepts popularized in The Warrior Diet. In simple lay terms, Hofmekler how under-eating and fasting can trigger an anabolic switch that stimulates growth and rejuvenation; how to re-engineer the body at the cellular level to burn fat and build muscles; and how to naturally manipulate the body’s hormones for rapid muscle fusion and faster fat breakdown. He offers smart strategies for: • Taking advantage of hunger to stimulate growth, burn fat, and boost brain power• Turning insulin into a muscle builder instead of a fat gainer • Shattering training and diet plateaus • Improve metabolic function, performance, and your capacity to gain and sustain prime health   Challenging most common diet and fitness concepts, Maximum Muscle, Minimum Fat provides a revolutionary way of looking at human performance, shedding new light on how the muscle and fat tissues operate and offering practical information on how to achieve optimal physical health.

Additional information

Weight 0.24 kg
Dimensions 0.89 × 15.24 × 22.79 cm
by

,

Format

Paperback
Language

Pages

176
Publisher

Year Published

2008-4-29
Imprint

Publication City/Country

USA
ISBN 10

1556436890
About The Author

Ori Hofmekler is a well-known political artist and health expert. As the founder, editor-in-chief, and publisher of the health and fitness magazine Mind and Muscle Power, he introduced his revolutionary approach diet, nutrition, and exercise and went on to write The Warrior Diet; Maximum Muscle, Minimum Fat; and The Anti-Estrogenic Diet. His dietary and training methods have been endorsed by nutritional and medical experts, scientists, champion athletes and martial artists, and military and law enforcement instructors. The Warrior Diet, LLC and Defense Nutrition, LLC currently provide nutrition and training workshops for their followers, as well as certification seminars for health experts, medical clinicians, coaches, trainers, and military and law enforcement instructors.

“If you are serious about building muscle and melting off body fat, the information contained in this book will provide you with the perfect game plan—the tactical approach you need to turn fitness dreams and desires into concrete reality.”—Marty Gallagher, Olympic lifting and powerlifting champion; coach of national and world championship teams; and author of The Purposeful Primitive“Ori Hofmekler's Maximum Muscle, Minimum Fat gets into the nitty gritty of the biological concepts that aid muscle gain and fat loss.”—Beauty, Health, Wellbeing Blog
Table Of Content

Foreword by Marty Gallagher xiIntroduction: A Revolutionary Way of Looking atMaximum Muscle and Minimum Fat xiiiPART I: THE BIOLOGICAL SWITCHES THAT TRIGGER MUSCLE GAIN AND FAT LOSSCHAPTER 1 Turning On the Anabolic Switch 3Anabolism and Catabolism 3Negative-Feedback Control 4How to Materialize Maximum Growth Potential 5How to Turn Growth Potential into Muscle Gain 6Undereating 7Exercise on an Empty Stomach 8What to Eat During the Undereating Phase 8Overeating 9The Great Pump—A Day After Competition 10CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level 13Cyclic AMP 13The Biological Benefits of Stress and Hunger 14Can You Gain Muscle Without Gaining Fat? 15Partitioning: Converting Fat to Muscle 17cGMP: Enhancing Thyroid Actions 17cGMP and Potency 18Chronic Elevation of cGMP 19The Combustion Engine Principle 19PART II: MUSCLE GAINCHAPTER 3 Steroid Hormones: The Most Powerful Growth-Materializing Agents 27Steroid Hormone Synthesis 28Undereating and Exercise Stimulate Steroid HormoneSynthesis 28Peptide-Stimulating Hormones and Their Specific SteroidHormone Targets 29High Mitochondrial Capacity Required for ProperSteroidal Impact 29How Dietary Fat and Cholesterol Affect Steroid Hormones 29High Energy Turnover Enhances Androgen Production 30How to Take Advantage of Steroid Hormone Actions 31Regulating Steroid Hormone Levels 31DHT for Maximum Anabolic Impact 32How Testosterone and DHT Are Produced 33Aromatizing—The Modern Man’s Nightmare 34Steroid Promoters vs. Steroid Suppressors 35The “Cocktail Hormone” Impact 35Take Advantage of the Cortisol Wave 36Reach Maximum Anabolic Potential During Exercise 37Supersets and Forced Sets 38Aldosterone for Survival and Muscle Toning 39Steroid Receptors’ Super Actions 41Steroid Hormones: Practical Notes 43CHAPTER 4 Dietary Fats for Repair and Growth 45Good Fats, Bad Fats 45Food for Sex and Muscles 46Anti- and Pro-Inflammatory Prostaglandins 48Anti-Inflammatory Drugs and Painkillers Suppress Growth 48Growth-Inhibiting EFAs 49EFA Balance: The Most Critical Contributing Factor forMaximum Performance 50EFA Ratios for Reducing Inflammation, Sensitizing Insulin, and Gaining Muscle 51“Bad” Fat Can Help Build Muscle 53Practical Conclusions 55CHAPTER 5 Growth Hormone 57Growth Hormone Basics 58GH and Dopamine for Sustaining Potency and Muscularity 59Stimulation and Inhibition of Growth Hormone 60GH Secretagogues 60Feeding Cycles and Growth Hormone 61Neuropeptide Y and Galanin 62Hunger and Growth 63CHAPTER 6 Insulin-Like Growth Factor 1 65IGF1 and Muscular Development 66IGF1 and Muscular Differentiation 66IGF1 and Heat-Shock Proteins 67Natural Methods to Enhance IGF1 Actions 68CHAPTER 7 The Anabolic Cycle: Timing Is Everything 69Short and Long Anabolic Impacts 70Manipulating the Anabolic Cycle 71Exercise and Rest 72How to Take Advantage of the Anabolic Cycle 73Eat to Gain 75Conclusions: The Anabolic Cycle 75CHAPTER 8 Super Muscle: How to Develop Muscle with Superior Biological Capabilities 77Size and Power 78Fast-Twitch and Slow-Twitch Muscles 79Developing Super Muscles 81Muscle Wiring 81Super Muscle Fiber 83Muscle Shifting: Improving Body Proportion 86Muscle Gain versus Muscle Waste 86Let Your Body Redesign Itself 88Preservation of Active Muscles 88Muscle Nourishment 90Post-Exercise Recovery Meals 91Summary 95Some Practical Dietary Tips for Muscle Gain 97PART III: FAT LOSSCHAPTER 9 The Biological Principles of Fat Loss 105Carbohydrate and Calorie Restrictions 106Eliminating the Reasons for Fat to Exist 107Subcutaneous and Visceral Fat 107Delayed Fat Loss 108Fat Functions 109Insulin Resistance 109Toxicity 110Step 1: Increased Fat Utilization 111Step 2: Increased Energy Turnover 111Step 3: Increased Detoxification 113Regulation of Body Fat via Set Points 114Frequent and Over-Consumption of Carbs 115Fat Loss and Exposure to Cold Temperatures 115Stress and Stubborn Fat 117Lipolysis: The Chemistry of Fat-Burning 119Low-Carb Ketogenic Diets 119Fat-Burning Hormones 121Practical Tips for Eliminating the Reasons for Fat to Accumulate 121PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONSCHAPTER 10 Insulin’s Essential Role in Muscle Gain and Fat Loss 125Insulin and IGF1 125Insulin and the Thyroid Hormones 127Insulin and the Pentose Phosphate Pathway 128CHAPTER 11 The Single Overriding Biological Principles of Muscle Gain and Fat Loss 131Maximize Muscle Functions WhileMinimizing Fat Functions 133Final Note 135Notes 137References 139Index 149About the Author 157
Excerpt From Book

From the Introduction: A Revolutionary Way of Looking at Maximum Muscle and Minimum FatThe Renaissance culture that flourished in fifteenth- and sixteenth century Italy idealized the classic muscular body, promoted in part by Michelangelo and Leonardo da Vinci. These two great artists attempted to define the ideal human body proportions through drawing and sculpture. The last sixty years, however, have brought dramatic changes in the way men and women treat their bodies. We are now living in a seemingly new renaissance of “body adoration,” and more people than ever are dieting and exercising, striving to build bodies that are hard and lean.The goal of achieving a lean and muscular body began long before the time of da Vinci and Michelangelo. The admiration of muscularity and physical power was depicted in ancient Assyrian, Philistine, Minoic, Greek, and Roman art. Physical power was perceived as a primal male virtue required for protecting one’s family and defeating or dominating other males.According to anthropologist Desmond Morris, women are attracted to hard and muscular men with the potential to become strong mates and protectors of their children. But nowadays, women’s desire to look hard and lean is almost as great as men’s. Without delving more deeply into the anthropological definition of “lean ’n’ mean,” the question is: Why do you want to build muscle and lose fat? The most obvious answers are that a hard and lean body:• Is attractive• Is healthy• Earns admirationMany people, and perhaps most, want to gain muscle and lose fat primarily because they believe that a muscular and lean body looks great. Although that is certainly true, there is a great deal of confusion as to how muscular and lean the body should be. For many men and women, looks come first, whereas health and performance come second. Nothing is wrong with a passionate desire to look big and lean. But big muscles do not guarantee maximum power, and a lean look isn’t always a sign of health, especially in women. In spite of dieting and exercising more than ever, people today are getting fatter and sicker than ever. The vast majority of modern fitness enthusiasts are failing to improve their conditioning in spite of following steady exercise routines.The purpose of this book is to cut through the confusion of claims, speculations, and pseudo-science often associated with modern diets and fitness programs, and to present the hard-core truths about muscle gain and fat loss. Based on science and epidemiological evidence, the book offers a revolutionary way of improving human conditioning and performance. Science is about predictions based on predictable fact. Life is about surprises based on the unpredictable reality. This book is about both.

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