Maximum Muscle, Minimum Fat: The Science of Physical Perfection

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More About This Book

Overview

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. Author Hofmekler describes in simple, lay terms how under-eating and fasting can trigger an anabolic switch that stimulates growth and rejuvenation; how to reengineer 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. Maximum Muscle, Minimum Fat offers smart strategies for taking advantage of hunger to stimulate growth, burn fat, and boost brain power; techniques for turning insulin into a muscle builder instead of a fat gainer; and methods for shattering training and diet plateaus–in the process enhancing metabolic function, improving performance, and increasing the capacity to gain, and sustain, prime health.

Product Details

  • ISBN-13: 9781556436895
  • Publisher: North Atlantic Books
  • Publication date: 4/29/2008
  • Pages: 176
  • Sales rank: 371,808
  • Product dimensions: 6.04 (w) x 8.99 (h) x 0.51 (d)

Meet the Author

Ori Hofmekler is a well-known political artist and health expert. The founder, editor, and publisher of the national health and fitness magazine Mind and Muscle Power, he is the author of The Anti-Estrogenic Diet and The Warrior Diet.

Read an Excerpt

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.

Table of Contents


Foreword   Marty Gallagher     xi
Introduction: A Revolutionary Way of Looking at Maximum Muscle and Minimum Fat     xiii
The Biological Switches That Trigger Muscle Gain and Fat Loss     1
Turning On the Anabolic Switch     3
Anabolism and Catabolism     3
Negative-Feedback Control     4
How to Materialize Maximum Growth Potential     5
How to Turn Growth Potential into Muscle Gain     6
Undereating     7
Exercise on an Empty Stomach     8
What to Eat During the Undereating Phase     8
Overeating     9
The Great Pump-A Day After Competition     10
Muscle Gain and Fat Loss at the Cellular Level     13
Cyclic AMP     13
The Biological Benefits of Stress and Hunger     14
Can You Gain Muscle Without Gaining Fat?     15
Partitioning: Converting Fat to Muscle     17
cGMP: Enhancing Thyroid Actions     17
cGMP and Potency     18
Chronic Elevation of cGMP     19
The Combustion Engine Principle     19
Muscle Gain     21
Steroid Hormones: The Most Powerful Growth-Materializing Agents     27
Steroid Hormone Synthesis     28
Undereating and Exercise Stimulate Steroid Hormone Synthesis     28
Peptide-Stimulating Hormones and Their Specific Steroid Hormone Targets     29
High Mitochondrial Capacity Required for Proper Steroidal Impact     29
How Dietary Fat and Cholesterol Affect Steroid Hormones     29
High Energy Turnover Enhances Androgen Production     30
How to Take Advantage of Steroid Hormone Actions     31
Regulating Steroid Hormone Levels     31
DHT for Maximum Anabolic Impact     32
How Testosterone and DHT Are Produced     33
Aromatizing-The Modern Man's Nightmare     34
Steroid Promoters vs. Steroid Suppressors     35
The "Cocktail Hormone" Impact     35
Take Advantage of the Cortisol Wave     36
Reach Maximum Anabolic Potential During Exercise     37
Supersets and Forced Sets     38
Aldosterone for Survival and Muscle Toning     39
Steroid Receptors' Super Actions     41
Steroid Hormones: Practical Notes     43
Dietary Fats for Repair and Growth     45
Good Fats, Bad Fats     45
Food for Sex and Muscles     46
Anti- and Pro-Inflammatory Prostaglandins      48
Anti-Inflammatory Drugs and Painkillers Suppress Growth     48
Growth-Inhibiting EFAs     49
EFA Balance: The Most Critical Contributing Factor for Maximum Performance     50
EFA Ratios for Reducing Inflammation, Sensitizing Insulin, and Gaining Muscle     51
"Bad" Fat Can Help Build Muscle     53
Practical Conclusions     55
Growth Hormone     57
Growth Hormone Basics     58
GH and Dopamine for Sustaining Potency and Muscularity     59
Stimulation and Inhibition of Growth Hormone     60
GH Secretagogues     60
Feeding Cycles and Growth Hormone     61
Neuropeptide Y and Galanin     62
Hunger and Growth     63
Insulin-Like Growth Factor 1     65
IGF1 and Muscular Development     66
IGF1 and Muscular Differentiation     66
IGF1 and Heat-Shock Proteins     67
Natural Methods to Enhance IGF1 Actions     68
The Anabolic Cycle: Timing Is Everything     69
Short and Long Anabolic Impacts     70
Manipulating the Anabolic Cycle     71
Exercise and Rest     72
How to Take Advantage of the Anabolic Cycle     73
Eat to Gain      75
Conclusions: The Anabolic Cycle     75
Super Muscle: How to Develop Muscle with Superior Biological Capabilities     77
Size and Power     78
Fast-Twitch and Slow-Twitch Muscles     79
Developing Super Muscles     81
Muscle Wiring     81
Super Muscle Fiber     83
Muscle Shifting: Improving Body Proportion     86
Muscle Gain versus Muscle Waste     86
Let Your Body Redesign Itself     88
Preservation of Active Muscles     88
Muscle Nourishment     90
Post-Exercise Recovery Meals     91
Summary     95
Some Practical Dietary Tips for Muscle Gain     97
Fat Loss     101
The Biological Principles of Fat Loss     105
Carbohydrate and Calorie Restrictions     106
Eliminating the Reasons for Fat to Exist     107
Subcutaneous and Visceral Fat     107
Delayed Fat Loss     108
Fat Functions     109
Insulin Resistance     109
Toxicity     110
Increased Fat Utilization     111
Increased Energy Turnover     111
Increased Detoxification      113
Regulation of Body Fat via Set Points     114
Frequent and Over-Consumption of Carbs     115
Fat Loss and Exposure to Cold Temperatures     115
Stress and Stubborn Fat     117
Lipolysis: The Chemistry of Fat-Burning     119
Low-Carb Ketogenic Diets     119
Fat-Burning Hormones     121
Practical Tips for Eliminating the Reasons for Fat to Accumulate     121
Muscle Gain and Fat Loss Conclusions     123
Insulin's Essential Role in Muscle Gain and Fat Loss     125
Insulin and IGF1     125
Insulin and the Thyroid Hormones     127
Insulin and the Pentose Phosphate Pathway     128
The Single Overriding Biological Principles of Muscle Gain and Fat Loss     131
Maximize Muscle Functions While Minimizing Fat Functions     133
Final Note     135
Notes     137
References     139
Index     149
About the Author     157

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