Thursday, March 1, 2012

The Easy Way to Drop the Fat

Re-Post from Dr. Sears Health Confidential March Issue No. 72 

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What if the central point of the entire weight-loss industry were all wrong?

Trainers and weight “specialists” tell you the only way to drop weight is to consume fewer calories or to melt more calories.
But they made a mistake. It isn’t. Because they left out the most important thing: what your body does with the calories.
And your body can decide to do other things with the calories besides building fat. It’s a decision your body makes depending on the environment you put it in.
And you can control the environment you put it in. One of the biggest ways is with two small words.

More protein.

Protein gives you the feeling that you’re full, more so than carbs or fat. Protein boosts your sensitivity to a hormone called leptin. This hormone tells your brain that you’re full. As a result, you feel satisfied. Overeating stops.
Protein is important for both losing weight and gaining muscle. A very revealing study makes a point I always try to get across to my patients: People who increased their protein intake, shed fat and gained muscle.
In fact, the people who ate a high-protein diet dropped seven pounds in six weeks. The group who followed a standard diet didn’t drop any weight. And, the high-protein group simultaneously gained twice as much muscle.
Also, getting enough protein tells your body that times are good, and flips your metabolic switch from “store fat” to “melt fat.” Then your body will use the calories as essential fuel to function at its best.
Protein IntakeYou Were Born on a Diet
Part of the issue is that you’ve very likely been on an unnatural diet since the day you were born – without realizing it. You’ve never really had access to your natural diet based on protein.
The processed food you’ve been consuming isn’t natural. It bears little resemblance to the native diet our ancestors enjoyed for hundreds of thousands of years.
Nutritionists and dieticians want you to depart from our native way of eating, and tell you that the healthiest things you can eat are processed, nutritionally worthless grains, and corn and soy.
But your body is designed to treat these foods as evidence that you’re starving.
And when you’re starving, your body thinks it has to store fat.
To reverse this process, you have to show your body that its environment is stable and plentiful. Then, your body will cooperate in your effort to become lean. In fact, it will take over, and you’ll see how easy it becomes. Because your body is simply rebuilding its naturally lean and fit state.
Notice how this has nothing to do with counting calories. In fact, if you take the typical American diet and you restrict calories on top of that, you convince your body that the problem has worsened.
It then puts everything you have into storing fat. You’ll direct all systems toward building fat at the expense of everything else.
That’s why restricting calories from the beginning will make you feel tired, and shut down repair functions, your antioxidant system, your immune system, and long-term maintenance.
You need to precede eating fewer calories by telling your body that the environment is good – that the hunting is good and that it doesn’t need to store fat.
So, how do you convince your body that the environment is good? It’s simple. Your body knows how to interpret nutrient intake so it knows whether there is famine or feasting because of thousands of years of past evolutionary experience.
What Kind of Protein Is Best for Me?
Protein ChartTry to get as many kinds as possible, but remember, your body absorbs animal protein more efficiently than plant protein.
So the most important thing you can do is increase your protein first. Try eating one gram of protein for every pound of lean muscle. You will then melt stored fat instead, so you can accomplish things like repair, long-term maintenance and immune surveillance.
If you weigh 180 pounds, and have 20 percent body fat, you have 144 pounds of lean muscle mass. So shoot for 144 grams of protein a day. If you don’t know your body fat percentage, the average man can estimate between 15 to 18 percent and women 18 to 22 percent.
The second step to directing your body to drop fat is to apply the concepts of my P.A.C.E. program to your fitness.

P.A.C.E. Reinforces the “Drop Fat” Message

A true P.A.C.E. workout reinforces the “dump fat” message. Progressively increasing the intensity of your exertion, while keeping the duration short, tells your body it’s okay to get rid of stored fat.
How does P.A.C.E. do this so well for you?
To illustrate how shorter periods of exertion get rid of fat at a greater rate than endurance workouts, take a look at this: Researchers in Quebec’s Laval University divided exercisers into two groups: long-duration and repeated short-duration.
They had the long-duration group cycle 45 minutes without interruption. The short-duration group cycled in multiple short bursts of 15 to 90 seconds, with rests in between.
The long-duration group melted twice as many calories, so you would assume they would melt more fat. However, when the researchers recorded their body composition measurements, the short-burst group showed the most fat reduction.
In fact, the short-burst group drop 9 times more fat than the endurance group for every calorie melted!
PACE Chart 2Higher intensity exertion increases fat oxidation a bit, but helps melt off more than twice as many carbs. That means you help your body choose to build muscle over storing the extra carbs as body fat.
And remember that this study wasn’t even about P.A.C.E. They were simply looking at higher intensity for short periods vs. lower intensity for longer periods. If they would have tested for P.A.C.E., there would have been even more dramatic differences.
Because P.A.C.E. turbo-charges your metabolism. After intense bursts of exercise, your body needs to melt extra calories to repair muscles, replenish energy, and bring your body back to its “normal” state. This process takes anywhere from a few hours up to a whole day – meaning you’ll melt calories long after your workout is over.

P.A.C.E. lets your body choose building muscle over storing fat. And, you get the added benefit of metabolic changes that help you turn repair and rebuilding signals back on.

If you eat protein, but do the wrong workout, your body will get confused. And confusing your muscles and your brain is a horrible idea. How can you benefit by confusing your body?

Eating excess protein first, and working out with P.A.C.E. is how you keep your body from being confused. Signaling your body to build muscle and dump fat have to be done together, at the right time, through what you eat and how you exert yourself.

This kind of reinforcement, by doing things in the right order, helps you accomplish the goal of transforming your body, which is why I created my new PACE Express program. I designed it to help you unlock your body’s own power to transform itself.

If you follow PACE Express the way I lay it out for you, you will transform your body. This is not guesswork… it is a proven system that works time and time again for my patients who use it.
The sad reality is most weight-reduction and fitness programs simply don’t work. The proof is that 90% or more of those people who drop pounds when they diet or follow an exercise plan will regain all of the weight – and in some cases, even more – within 5 years.

But PACE Express works because it gives your body the right challenges in the right order. It’s the formula that let’s your body transform itself naturally.

Have you heard that we’ve launched a national TV campaign for PACE Express? Everyone who’s seen it loves it, and the response has been incredible. My staff has been flooded with phone calls and orders.

Because for the first time, the American television audience has a chance to get a program that really works.

If you’re doing P.A.C.E. now or have ever seriously thought about doing something to drop excess fat – and you don’t want to do aerobics or go jogging – take a look at this video.


1. Phinney S. “Ketogenic diets and physical performance.” Nutr Metab (Lond). 2004 Aug 17;1(1):2.
2. Tremblay A, Simoneau JA, Bouchard C. “Impact of exercise intensity on body fatness and skeletal muscle metabolism.” Metabolism. 1994;43(7): 814-818.

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