Module 5: Shiver Your Way To Leanness? (Plus FREE BONUS REPORT: The Stanford Secret)
First a question from one of your fellow Inner Circle members. Joe said...
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Matt -- I'm at 21% body fat. Is it possible to get below 10% body fat in the next 6 months? Please be honest.
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Before I give you my response, I will let you know that I asked Joe for his current weight as well as I needed that to formulate my answer. He told me he weighs 231 pounds.
My response:
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Ok, let's run the numbers. You are 231 pounds (let's say 230 to make it easier) at 21% body fat. This means you have 48.3 pounds of fat, which leaves 182.7 pounds of lean mass. (side note: lean mass is everything that is not fat. It includes muscle, but it is NOT all muscle.)
Ok, let's run the numbers. You are 231 pounds (let's say 230 to make it easier) at 21% body fat. This means you have 48.3 pounds of fat, which leaves 182.7 pounds of lean mass. (side note: lean mass is everything that is not fat. It includes muscle, but it is NOT all muscle.)
On my plan, you'll lose 2 pounds of fat per week. You can actually lose way more the first 2 weeks, but we'll just use 2lbs per week.
6 months is 26 weeks. 2 pounds of fat lost per week for 26 weeks equals 52 pounds of fat -- which is MORE fat than you currently have.
Conclusion: You should be able to get to 10% body fat in LESS than six months.
Next obvious question: "Ok, how long will it take me to get to 10% body fat?"
Again, let's check the numbers. First, let's assume that during the next few months you end up losing 10-12 pounds of lean mass. Relax, you aren't going to lose muscle. But you will lose a bunch of water weight and fluid as you get leaner. So let's assume when you're done with your diet, you are going to end up with 170 pounds of lean mass.
More math: For you to have 170 pounds of lean mass and 10% body fat, that means your total weight will be: 190lbs (roughly.)
[190lbs @ 10% body fat gives you 19 pounds of fat, 171 pounds of lean mass.]
So how long will it take you go from having 48.3 pounds of fat -- where you are now -- to 19 pounds of fat -- assuming 2 pounds of fat lost per week?
Again, math. Answer: 15 weeks.
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The reason I'm sharing this response with you is to show you that when it comes to matters of fat loss and fitness, if you can clear away the "bro-science" and focus on the math your plan of action will be much more clear.
Ok, let's jump into...
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SHIVER YOUR WAY LEAN & HEALTHY
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I get a lot of questions every day from clients and readers. As you might expect, most of the questions fall into 1 of 3 categories.
"Matt, how can I..."
- Build muscle?
- Burn fat?
- Get healthy?
Of the 3, the last question is the toughest. Because the top minds in the field of health, fitness and wellness can't agree on what's the best approach for health. Sure, we all agree on the basics -- don't smoke and wear your seat belt.
But beyond that, there's a lot of gray areas. And besides, the entire point of living is lost is you spend your days stressing about how to be healthy and well. What fun is life if you can't just, well... enjoy life?
To that end, I'm always focused on finding solutions for health and fitness that are not only effective, but practical as well.
To that end, this research paper caught my eye. The author's hypothesis is stunningly simple: The human body responds quite well to A) Fasting and B) Freezing.
While Inner Circle members are probably the exception to the rule, few people skip meals these days. And even fewer people allow themselves to become cold. And yet -- according to this researcher, fasting and freezing just might be the simple secret to getting lean and maintaining optimal health.
Here are the best parts from the research:
- Our modern day of lack of "calorie scarcity", lack of mild cold stress and lack of sleep could actually explain why obesity is such a problem in our modern day times.
- Way back in 400 BC Hippocrates advocated for eating 1 or 2 meals per day.
- Under-eating by 30-40% actually "switches on" genes that promote longevity. In other words, if you want to live longer, eating less (even for brief periods) is one of the single most important things you can do.
- Modern humans evolved to be able to manage periods of under-eating and periods of mild cold stress. Shivering is actually an important response that helps burn fat and boost your metabolism.
- Sleeping in a cold, dark room is our best chance and replicating the environment that our ancestors lived in. Some studies even show a correlation between room temperature and body fat! In other words, if you are in a warm room most of the time you are more likely to be overweight.
- Everyone always says "eat less, move more" to lose weight but studies actually show that modern humans burn roughly the same amount of calories in any given day as our ancestors that lived in the wild. So "moving more" cannot be the solution.
- This means we must focus on eating less -- which is why Hippocrates solution of eating only 1 or 2 meals per day can be so powerful.
Action Steps:
1) Eat less often. It takes 4 hours for blood sugar levels to come back down after a meal. So after a meal, try to wait at least 4 hours (6-8 hours would be better) before eating again.
2) Be cold. When you are cold, get up and move around rather than getting under a blanket. Try a cold shower after your workout. Or if nothing else, at least try and sleep in a cold room.
3) Lastly, sleep more. None of us sleep enough. While longer days are normal during the summer, do your best to shut off the TV/Phone/Computer during the winter months and spend more time sleeping in a cold, dark room.
If you have a few spare minutes, I highly recommend you check out the research paper. Implementing these strategies can not only help you build muscle and burn fat, it can extend your life and even protect you against many of the modern diseases we face.
Finally, as I mentioned earlier, here's a link to the free bonus report The Stanford Secret Report
in PDF format.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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