Reducing bodyfat

Flex, Feb, 2005

Q | I've heard that you have nutritional techniques for spot-reducing bodyfat. How do you do this?

A | After much research and anecdotal experience, I believe that bodyfat deposits are site-specific and dependent on hormones. For instance, if you are catabolic from weight training, you will store fat differently than if you are insulin resistant or suffering from low levels of testosterone or growth hormone. As a bodybuilder, training takes you into a catabolic state, so it makes sense to adjust your diet to compensate.

Weight training drives up cortisol levels, a hormone that tears down muscle tissue and encourages bodyfat storage. I recommend that bodybuilders do the following to avoid that problem.

Take phosphatidylserine | This supplement has been shown to dramatically reduce levels of cortisol circulating in the bloodstream. Phosphatidylserine can also improve mood, memory and motivation, helping to fight off stress and depression. Take 800 milligrams before training.

Boost EFAs | Increase your consumption of essential fatty acids (fish oils), which are rich in omega-3s. They have been shown in the laboratory to reduce muscle breakdown and to raise testosterone levels. Take two to four grams (g) per day.

Reduce caffeine | Although caffeine is a good preworkout supplement to boost energy, it can drive up cortisol levels. You needn't eliminate caffeine, but try to limit its use to training days.

Use simple carbs postworkout | Research shows that simple carbs taken during or after workouts decrease cortisol levels and aid muscle gains. Consume 50-100 g of carbs, plus 30-50 g of protein after you work out.

When your cortisol levels are under better control, your bodybuilding gains will follow suit. With these strategies, you'll be less likely to convert calories to bodyfat and more likely to keep your body in an anabolic muscle-building condition.