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How to Lose Fat Successfully

by Fred Hahn on August 12, 2012

The Human Food Diet Plate

I am in the process of finishing this paper to help my clients understand how to lose fat successfully without having to read a novel-sized diet book (which a lot of folks just won’t do). I thought it might make a nice blog post.

It is NOT grammar checked so be kind when you comment. It also doesn’t flow quite right. Regardless, I hope the info may help you or a loved one understand how the basic processes to lose fat successfully without losing lean mass at the same time. So, please take what you can from it and enjoy!

All comments pro and con are welcomed.

The Serious Strength Real Food, Fat loss Eating Plan

“You are not what you eat. You are what your body does with what you eat.” – Dr. Jeff Volek, PhD, RD

So, you want to maximize fat loss and, at the same time, take in all of the nutrients you need to live most healthfully, right? Right. So let’s get started.

Important note: Fat loss should be an outcome of healthful eating. It should not come about by counting calories or starving yourself. Though many people use these approaches with some degree of success, these approaches always fail in the long run. They also cause micronutrient (vitamins and mineral) deficiencies and result in lean tissue (muscle, bone, organs) loss. So please, abandon these approaches to fat loss. They are an unnatural, unhealthy and impermanent approach to becoming healthier and attaining a desirable level of body fat.

Blood Sugar is the Key
Eating healthfully normalizes your blood sugar which in turn allows stored body fat to be used as your primary source of fuel. It also promotes strength building. So again, the main idea of this plan is to reset your metabolism so that your body uses stored fat as its primary source of fuel by keeping blood sugar normal.

To lose fat successfully without losing lean tissue (muscle and bone), it’s best to eat in a manner that keeps your blood sugar levels normal and supplies you with adequate amount of quality proteins. The amount of glucose (blood sugar) that our adult body considers normal is about a teaspoon or, a few grams at most. To put this in perspective, your morning multi- grain muffin can have as much as 10 times this amount. Add this to the sugar in your coffee, your glass of juice, your banana and perhaps that “healthy” bowl of cereal in the morning and you have shoveled more sugar into your blood in the morning than you should eat in a week. Most people are completely unaware of this.

When you keep your blood sugar normalized, this keeps your level of a hormone called insulin normal. This in turn allows more fat to freely exit your fat cells and makes it much more difficult to store calories as fat.

According to the current edition of Lehninger’s Principles of Biochemistry, when blood insulin levels are high, fat is more readily stored in the adipocytes (fat cells) and is less available for usage:

“High blood glucose elicits the release of insulin, which speeds the uptake of glucose by tissues and favors the storage of fuels as glycogen (sugar) and triaglycerols (fat), while inhibiting fatty acid mobilization in adipose tissue.”

What this means is this: the more foods you eat that raise your blood sugar, the higher you will raise your insulin levels. When insulin is high, you will potentially store more body fat and less body fat will be burned as fuel.

Believe it or not, you now know more than what 95% of all registered dieticians know on how lipids (fat) are stored and used for fuel. What you need to know now is which foods cause the problems and which foods don’t.

What to Eat and What Not to Eat
The foods that skyrocket blood sugar and thus raise insulin levels the most are grain-based, refined, starchy/sugary carbohydrates. If you can avoid eating these foods, you will achieve your fat loss goals much faster. If you don’t, you probably will not be able to obtain your fat loss goals. For some people, perhaps for you, these sorts of foods can be an addiction. Carb addicition is real and if you feel that you are one so afflicted, please read the book Wheat Belly by Bill Davis M.D. (referenced below).

The acceptable foods on the Serious Strength Real Food Diet are as follows:

All animal matter (e.g., all poultry, all beef, all lamb, all pork including bacon, whole eggs, venison, all fish, shellfish, organ meats, etc.)
All non-starchy plant matter (e.g., leafy greens like kale, chard, spinach, lettuces, cabbage, asparagus, artichokes, Brussels sprouts, celery, carrots, broccoli, cauliflower, onions, peppers, rhubarb, etc.)
Fibrous fruits (e.g., strawberries, blueberries, blackberries, raspberries, tomatoes, avocados, etc.)
Fruit Oils/animal fats (e.g., butter, coconut oil, lard, tallow, olive oil, macadamia oil, avocado oil)
All herbs and spices

The non-acceptable foods that you would do best to avoid are as follows:
All grain-based foods (e.g., rice, bagels, muffins, breads, oatmeal, pasta, etc.)
Legumes (e.g., peanuts, soy, beans of all kinds)
Starchy/sugary fruits/gourds (e.g., bananas, plantains, papaya, mango, figs, dates, grapes, squash, etc.)
Tubers (e.g., potatoes, yams, taro, cassava, yucca)
Nuts
All dairy (e.g., milk, cream, cheeses, etc.)

Fatty Protein Intake
If you don’t eat adequate fatty proteins (e.g., salmon, lamb, beef, whole eggs, etc.) on a daily basis, you won’t be able to maximize the benefits of resistance training. You also will not enjoy robust health. All human beings require adequate amounts of amino acids derived from fatty protein sources to build cells of all kinds including muscle and bone cells.
You should strive to take in at least 1 gram of quality protein per pound of lean body weight. We will help you determine what your lean body mass is with our computerized body composition device and then will give you an amount of protein to shoot for. You don’t have to count protein grams. It’s actually very simple to eat the right amount of protein.

For example, if you’re lean body weight is 100 pounds, you want to take in about 100 grams of fatty protein per day.

So you could eat:
Breakfast: 3 eggs, 2 slices bacon = ~30gms.
Lunch: Order of sashimi = ~40 gms
Dinner: 4 oz. hamburger, other cuts of beef, pork or lamb = ~27gms.
You could also drink a protein shake of your choice – preferably one that is low in carbohydrates. To provide some fat to the shake, you can add a raw egg or two (if you trust your eggs) or a tablespoon of coconut, olive, flax or MCT oil which stands for “medium chain triglycerides.” A company called NOW makes high quality MCT oil. A quick Google search and it will come up right away. But do not use vegetable oils because they are unhealthy.

So remember, eating refined carbs like bread, pasta, bagels, cakes, cookies and other starch-based carbs like rice, potatoes, oatmeal, beans, etc. increases blood sugar higher than normal which as we’ve discussed, raises insulin and this tells your body to store fat and to keep it locked in the fat cells.

Replacing these foods with high quality fatty proteins like lamb, salmon, beef, eggs, chicken, turkey, pork, etc., and leafy greens and other vegetables tells your body to release fat from your fat cells to be used as fuel and build muscle, bone and other vital tissues. Eating in this manner not only promotes speedy fat loss, but will improve your overall health to a marked degree. Your doctor will be pleased indeed.

Use this knowledge to your advantage!

Strongly suggested readings:
The Protein Power LifePlan by Drs. Michael and MaryDan Eades
The New Atkins for a New You by Drs. Volek, Phinney, Westman
Why We Get Fat by Gary Taubes
Wheat Belly by Dr. William Davis

I've been involved in exercise ever since I became a member of The Charles Atlas Club when I was 10 years old. In 1998, I founded and established Serious Strength on the Upper West Side of NYC. My clients include kids, seniors (and everyone in between), top CEOs, celebrities, bestselling authors, journalists and TV personalities.
my book. my Gym.

in Health/Fitness,Losing weight/diet,Nutrition,obesity,weight loss/diet · 190 comments

{ 40 comments }

sumoman October 14, 2012 at 1:25 PM

Is it a ploy by you to prevent me from proper scientific discussions?

Fred Hahn October 14, 2012 at 1:41 PM

Jaun I have no idea. See here:

http://www.ncbi.nlm.nih.gov/pubmed/11676593

sumoman October 14, 2012 at 3:04 PM

Fred go to your wordpress login, click Setting on the left column and click Discussion – check to see what Comment Moderation says; mine says ‘Hold a comment in the queue if it contains 2 or more links.’

When I post a comment with a single link on your site the page simply goes blank.

Fred Hahn October 14, 2012 at 3:07 PM

I changed it to 5

sumoman October 14, 2012 at 3:10 PM

Regarding your resistance link to Winbag & Crapinelli, the following statement is obviously wrong, ‘Sensible resistance training involves precise controlled movements for each major muscle group and does not require the use of very heavy resistance.’

Obviously if you wish to become very strong you will have to use ‘very heavy resistance’… or else you would not be able to use ‘very heavy resistance’.

If all you wish are ‘health’ and ‘fitness’ benefits then yes, HIT, circuits or fast walking will suffice.

Fred Hahn October 14, 2012 at 3:16 PM

“Regarding your resistance link to Winbag & Crapinelli, the following statement is obviously wrong, ‘Sensible resistance training involves precise controlled movements for each major muscle group and does not require the use of very heavy resistance.’”

****That’s rude and childish to call them names Juan.

“Obviously if you wish to become very strong you will have to use ‘very heavy resistance’… or else you would not be able to use ‘very heavy resistance’.”

****Obviously not. That’s what the research indicates.

“If all you wish are ‘health’ and ‘fitness’ benefits then yes, HIT, circuits or fast walking will suffice.”

****Fast walking will not suffice actually as it does not build lean tissue on a progressive basis.

sumoman October 14, 2012 at 3:34 PM

“That’s what the research indicates.” – fortunately Fred there are millions of actual people who lift weights who can advise you that to lift heavy weights you have to lift heavy weights. They are called, strongmen, powerlifters, weightlifters, scientists, coaches, etc, etc – they will advise you that for maximum strength you have to lift in the 90 to 100% 1RM range.

By the way thanks for resetting the links to 5 – unfortunately it makes no difference so you might as well set it back to a more spam free 2.

Fred Hahn October 14, 2012 at 4:45 PM

“fortunately Fred there are millions of actual people who lift weights who can advise you that to lift heavy weights you have to lift heavy weights. They are called, strongmen, powerlifters, weightlifters, scientists, coaches, etc, etc – they will advise you that for maximum strength you have to lift in the 90 to 100% 1RM range.”

****The study was not discussing how one should train to demonstrate the ability to lift maximum weights. For some reason you continually fail to grasp this concept. Strength takes many forms.

FE: You can’t do what this man does:

http://www.youtube.com/watch?v=XBFRZnjK8a4

But you can probably lift more weight than he can the way you lift here:

http://vimeo.com/4116275

So, who is stronger?

The main goal of resistance training is to build and/or maintain lean tissue and all of the other physiological benefits that RT sets in motion as outlined in this paper:

http://bit.ly/W9DKmR

So you see, just lifting the heaviest weight you can is not the intended goal for the typical person, nor is it necessary to derive the immense benefits that RT can bestow. There are many, many heavily muscled men and women who use moderate loads in their training and rarely if ever lift heavy.

Fred Hahn October 14, 2012 at 4:57 PM

“I believe the issue (regarding dietary-fat mediated temporary insulin resistance) is postprandial TAG, not fasting TAG. High-fat/low-carb diets definitely lower the latter, but not necessarily the former. Otherwise, we might achieve accurate lipid panels without having to fast for 12-hours before the blood draw. Fat added to a high-carb meal might help by slowing absorption of the carbs into the blood, but it might also hurt by causing a temporary rise in insulin resistance at the very time when insulin sensitivity is needed the most. This might help explain the relatively mild glucose response curves observed — at least sometimes — by certain fruitarians after consuming large high-sugar fruit smoothies. (Two other factors, of course, would be the fiber and the fact that roughly half of fruit carbs are fructose instead of glucose.)”

***I’m not sure what your point is. Postprandial TAG will go up but so what? Insulin resistance is used to describe a chronic condition, not a temporary response to a given meal. And how you would even measure a temporary state of IR? “A temporary rise in insulin resistance” what does this mean exactly? I believe you are trying to make the case that it’s harmful in some way but where is the evidence for this? I believe that you are looking at the issue deeply enough since you are tossing terms around rather loosely and implying things that we don’t know to be true – or even real.

Best to ask an expert like Dr. Richard Feinman these questions. He’s a professor of cellular biology at SUNY downstate. I gave you his blog address.

Fred Hahn October 14, 2012 at 5:33 PM

From the Winnett / Stuart paper:

“CURRENT DOGMA
It is typically believed that at least three sets using high loads (mostly ≥80% 1 RM) and low repetitions (5-9) per set are best to increase muscle strength (32,48), whereas lower loads (50%-70%) and higher repetitions (9-19) are best to increase muscular endurance. On close scrutiny, evidence to support these contentions largely is lacking (9-11). Some of the earliest reports of what is the basis of formal RT are from De Lorme (19). These reports showed that heavy RT restored muscular strength and power in war veterans with physical disabilities. Regrettably, De Lorme’s conclusions still guide the canonized belief of the previously mentioned strength-endurance continuum.”

hitssquad October 14, 2012 at 11:11 PM

Fred,

“Insulin resistance is used to describe a chronic condition, not a temporary response to a given meal.”

Then perhaps a different name should be used for it, but it would still remain the same temporary phenomenon. The authors of the study cited called it “central insulin resistance”.

“I believe you are trying to make the case that it’s harmful”

No — not without carbs. If I thought it were harmful, why would I be eating a half pound of butter each and every day?

I was inspired to post because it seemed to me that sumoman’s comment (“all the fat floating in your blood blocks sugar absorption causing your blood sugar to rise horribly – thus on a high fat diet you must eat no carbs”) echoed what many low-carb doctors have been warning about.

“Postprandial TAG will go up but so what?”

What low-carb doctors are warning is that any given-sized carb load will cause a greater blood-sugar rise (total area under the curve) if eaten with fat. The more fat in the meal, the greater the blood-sugar rise, and so fat should be kept under 20% of calories if and when eating significant loads of carbs. I don’t eat more than 20 grams of carbs per day, so this doesn’t affect me, but not everyone in the “low” carb and allied communities eats as low-carb as I do, and so it *might* affect them — especially if they were “low” carbing because they were insulin-resistant in general to begin with.

“Dr. Richard Feinman […] I gave you his blog address.”

I’ve been visiting his blog for over a year, but thanks for the thought.

Fred Hahn October 15, 2012 at 7:33 AM

“Then perhaps a different name should be used for it, but it would still remain the same temporary phenomenon. The authors of the study cited called it “central insulin resistance”.”

***Maybe so. Remember the study was on rats.

“I was inspired to post because it seemed to me that sumoman’s comment (”all the fat floating in your blood blocks sugar absorption causing your blood sugar to rise horribly – thus on a high fat diet you must eat no carbs”) echoed what many low-carb doctors have been warning about.”

****Juan’s post is unscientific and does not correctly describe what is actually happening. The fat doesn’t CAUSE blood sugar to rise. High blood glucose inhibits fat absorption.

“What low-carb doctors are warning is that any given-sized carb load will cause a greater blood-sugar rise (total area under the curve) if eaten with fat.”

***What low carb doctors are you referring to please? The fact is when you add fat to carbs it LESSENS blood sugar spikes/increases.

“The more fat in the meal, the greater the blood-sugar rise, and so fat should be kept under 20% of calories if and when eating significant loads of carbs. ”

****Wrong. It’s the opposite.

“I don’t eat more than 20 grams of carbs per day, so this doesn’t affect me, but not everyone in the “low” carb and allied communities eats as low-carb as I do, and so it *might* affect them — especially if they were “low” carbing because they were insulin-resistant in general to begin with.”

****Like I said, if you are eating say 60-150 grams of carbs or so, it is always better to add fat to keep the rise lower and slower. High fat AND HIGH carbs are the issue because insulin levels are kept chronically high. This is when you typically get high TGD levels.

sumoman October 15, 2012 at 7:36 AM

Fred, my personal guru Dr Graham notes that humans are actually better suited to consuming fruit sugars (as fruit, not as concentrates) than fattists make out – its when you add fat that sugar processing becomes a problem, in short the modern epidemic of fatties is due to fat and sugar. My personal guru Dr Graham further notes that eliminating sugars simply replaces one problem (sugar absorption in the presence of fat, with resultant diabetes) with various fat related diseases (such as atherosclerosis).

“The main goal of resistance training is to build and/or maintain lean tissue and all of the other physiological benefits that RT sets in motion as outlined in this paper” – nonsense Fred.

Amongst athletes the main goal is to improve the muscles’ force curves for various sports. Hypertrophy is also a goal in some sports as is the strengthening of various connective tissues. HIT claims to be superior to all forms of resistance training, it does this by claiming that one trains for ‘strength’ then trains the ‘skill’ – though in your case you seem to be avoiding the term strength and replacing it with hypertrophy (presumably in the back of your mind you realise that HIT fails at developing ‘strength’ at so many levels). I suppose for the old and decrepit that slow HIT style training would be about the only option, though I suspect that the H in HIT would not really need much emphasis.

Fred Hahn October 15, 2012 at 9:06 AM

“Fred, my personal guru Dr Graham notes that humans are actually better suited to consuming fruit sugars (as fruit, not as concentrates) than fattists make out – its when you add fat that sugar processing becomes a problem, in short the modern epidemic of fatties is due to fat and sugar.”

*****I’d get another guru Juan.

“My personal guru Dr Graham further notes that eliminating sugars simply replaces one problem (sugar absorption in the presence of fat, with resultant diabetes) with various fat related diseases (such as atherosclerosis).”

*****I’d get another guru Juan.

“Nonsense Fred. Amongst athletes the main goal is to improve the muscles’ force curves for various sports.”

****And this WILL happen if you increase the total number of myofibrils and practice lifting very heavy things.

“Hypertrophy is also a goal in some sports as is the strengthening of various connective tissues.”

****That sport would be body building. No other sport had a *goal* of hypertrophy.

“HIT claims to be superior to all forms of resistance training, it does this by claiming that one trains for ’strength’ then trains the ’skill’ – though in your case you seem to be avoiding the term strength and replacing it with hypertrophy”

****Not entirely true. HIT claims to be superior due to the efficiency of it and in some cases, it is more effective at building MUSCLE because training to failure ensures the recruitment of the T2 fibers. As far as strength is concerned, HIT uses the time tested progressive resistance model which you do to. One keeps adding more weight as you go along.

FE: In looking at my records, my overhead press max was 150 pounds for one rep in 2006. It is now 180. My biceps curl max was 155 – now it is 192.

“and (presumably in the back of your mind you realise that HIT fails at developing ’strength’ at so many levels).”

****You presume incorrectly.

“I suppose for the old and decrepit that slow HIT style training would be about the only option, though I suspect that the H in HIT would not really need much emphasis.”

*****You are correct. And is another reason why HIT is superior – anyone can use the principles to become more muscular and stronger.

And of course you failed to address my question of who’s stronger – the guy in the video who can do 10+ one arm pullups or you since you can’t do one.

sumoman October 15, 2012 at 9:59 AM

“And of course you failed to address my question of who’s stronger – the guy in the video who can do 10+ one arm pullups or you since you can’t do one.” – Fred, I answered that some time back – because you are old and decrepit you have entirely forgotten that you posted the video earlier and that I answered it earlier.

“That sport would be body building. No other sport had a *goal* of hypertrophy.” – Fred your lack of knowledge regarding sports is astounding. Various positions in American Football, Sumo, Shotputters, etc, not only require greater strength but greater mass.

“I’d get another guru Juan.” – I am assuming you entirely disagree with the scientific community regarding the modern epidemic of fatties being due to fat and sugar and that eliminating sugars simply replaces one problem (sugar absorption in the presence of fat, with resultant diabetes) with various fat related diseases (such as atherosclerosis).

“My biceps curl max was 155 – now it is 192.” – But Fred in our Fred Curl contest I beat you easily – http://vimeo.com/859825

Fred Hahn October 15, 2012 at 10:20 AM

“Fred, I answered that some time back – because you are old and decrepit you have entirely forgotten that you posted the video earlier and that I answered it earlier.”

****No you didn’t. And you didn’t again. Apparently all of the fruit you eat and the fat you avoid has gobbled up your neurons and turned the ones you have left into a form of syrup disallowing clear thinking.

“Fred your lack of knowledge regarding sports is astounding. Various positions in American Football, Sumo, Shotputters, etc, not only require greater strength but greater mass.”

*****Your sugary cerebrum leads you astray. The GOAL of football is not to have larger muscles. The GOAL of Sumo wresting is NOT to build larger muscles. The goal of these sports is to defeat the opposing team. All of the sports you mention require that greater muscle and in the case of sumo wrestling fat mass, but none of the sports you mention have a goal of muscular hypertrophy. You need to eat some fat.

“I am assuming you entirely disagree with the scientific community regarding the modern epidemic of fatties being due to fat and sugar …”

****To be more specific, the obesity epidemic is due, in large part, to EXCESS carbohydrate consumption which leads to chronically elevated blood glucose which leads, in some people, to insulin resistance. Obesity and T2D usually ensues.

“…and that eliminating sugars simply replaces one problem (sugar absorption in the presence of fat, with resultant diabetes) with various fat related diseases (such as atherosclerosis).”

****It doesn’t matter what I think. Science disagrees with this idea. Atherosclerosis not not *caused* by eating a high level of dietary fat. Explain that to the native Inuit or the Masai or the French who eats only their traditional fare.

Atherosclerosis is caused, at least in part, by damage to the artery walls which then results in a large degree of small dense, LDL formation to “patch up” the damage. Over time, in some people, atherosclerosis builds to CVD related levels. It hass nothing to do with fat in the diet as even vegans and vegetarians suffer from CVD. Vegans and vegetarians I might add who have been vegans for their entire life.

sumoman October 15, 2012 at 11:31 AM

“To be more specific, the obesity epidemic is due, in large part, to EXCESS carbohydrate consumption which leads to chronically elevated blood glucose which leads, in some people, to insulin resistance.” – Fred a fruitarian eats about 80% sugar, yet as noted by hitssquad has a relatively mild glucose response curve. The question is therefore why it is that people have diabetes and sugar problems when they are consuming less than 80% sugar.

The answer is that if you are consuming less than 80% carbs, that you protein and fats must be correspondingly higher. The American diet is approximately 40% fat which blocks proper sugar absorption causing insulin spikes and wayward blood sugar. In effect you are blaming sugar because of fat. This would be like blaming a full tank of gasoline for you vehicular troubles when you have filled up your oil ’til it comes out of the oil cap.

Fred Hahn October 15, 2012 at 12:26 PM

“Fred a fruitarian eats about 80% sugar, yet as noted by hitssquad has a relatively mild glucose response curve. The question is therefore why it is that people have diabetes and sugar problems when they are consuming less than 80% sugar.”

*****You’re not talking scientifically Juan. Any one who is a fruitarian is horribly unhealthy. Perhaps their bodies are so dysfunctional that they no longer have the ability to register a proper level of BG. When you start smoking, you cough heavily. After a few days or weeks you adapt and no longer cough in the same way. This is not better but much worse. People who have T2D are carbohydrate intolerant. They need to eat less carbohydrate. When they do their symptoms disappear and all of their blood markers for CHD and CVD improve.

“The answer is that if you are consuming less than 80% carbs, that you protein and fats must be correspondingly higher. The American diet is approximately 40% fat which blocks proper sugar absorption causing insulin spikes and wayward blood sugar. ”

****Your description of the supposed mechanisms does not reflect what the scientific literature suggests. If as you state that dietary fat *blocks* sugar absorption, than it could not cause a spike in blood sugar. The best way to block sugar absorption is to not eat any.

“In effect you are blaming sugar because of fat. This would be like blaming a full tank of gasoline for you vehicular troubles when you have filled up your oil ’til it comes out of the oil cap.”

****Again, you convolute the issue. I’m suggesting that high levels of blood glucose caused by excessive carbohydrate intake leads to chronically high levels of insulin secretion which results, in SOME people, in IR, excess adiposity and T2D. I’m not sure why I have to say this so many times. Why not read the literature.

And once AGAIN you have failed to answer my question as to who is stronger – the man who can to 10+ one arm pullups with either arm or you. Since this is the 4th time I have asked you and the 4th time you have not answered, I’ll assume you think that he is stronger than you are. He sure looks it.

http://www.youtube.com/watch?v=XBFRZnjK8a4

sumoman October 15, 2012 at 12:59 PM

“And once AGAIN you have failed to answer my question as to who is stronger” – Fred, I answered this earlier but your failing memory means you are once again asking the question again. He weighs 140 lbs and only has videos of him doing pull-ups and few presses, curls and bodyweight stuff. All these indicate that he does not do HIT. My own videos show a much greater variety of stuff and like the fellow in the video I also am much stronger than you, I also don’t do HIT.

Conclusion, HIT does not work. People who are stronger than you and stronger than virtually all HITers do not do HIT.

Fred Hahn October 15, 2012 at 1:55 PM

“Fred, I answered this earlier but your failing memory means you are once again asking the question again. He weighs 140 lbs and only has videos of him doing pull-ups and few presses, curls and body weight stuff.”

****No you never answered actually. Re-post what you said for my fat-filled brain. And he must be stronger than you are since you can’t do one, one arm pull up. If he weighs 140 he’s just short of stature. His body weight is meaningless.

“All these indicate that he does not do HIT. ”

****So what?

“My own videos show a much greater variety of stuff and like the fellow in the video I also am much stronger than you, I also don’t do HIT.”

*****We’re not talking about me. We’re wondering why if you’re so strong, how come you can’t do a single one arm pull up like that little falla in that video?

“Conclusion, HIT does not work. People who are stronger than you and stronger than virtually all HITers do not do HIT.”

****Conclusion – you hate the fact that for all your heavy lifting and bravado of great super-human strength, you can’t do a single one arm pullup.

sumoman October 15, 2012 at 3:09 PM

“Conclusion – you hate the fact that for all your heavy lifting and bravado of great super-human strength, you can’t do a single one arm pullup.” – not at all Fred, its just that I hate having to repeat myself numerous times to you. If I answer this question you will ask it again in a few days and then I have to go searching through hundreds of comments to see what I said previously… only for you to ask the same question again.

You’ve done this many times over the years – in fact I use to keep a list of my answers to you in the sure knowledge that you would once again ask me the exact same question yet deny that you had asked it, alas the list became too long .

Fred Hahn October 15, 2012 at 3:17 PM

So how come you can’t do a one arm pull up Juan if you possess super human strength?

sumoman October 15, 2012 at 3:50 PM

Fred, I’ve explained at length a million times already that I can do the top half of a one arm chin-up despite hardly ever doing chin-ups. Believe it or not I can only work on so many things at once. Obviously if I weighed 140 lbs like the fellow in the video I would be able to do one arm chin-ups.

Fred, can you do a chin-up with 2 arms?

You will no doubt ask exactly the same question in a few days or a few weeks. I used to assume you did this because you were trying to divert the question from your own appalling lack of strength but I am beginning to believe you have some sort of dementia.

sumoman October 15, 2012 at 4:13 PM

Fred, can you do a chin-up with 2 arms?

Fred Hahn October 15, 2012 at 5:11 PM

“Fred, can you do a chin-up with 2 arms?”

****Nope. I can hardly walk down the street. My kids need to feed me.

Can you do a one arm chin up?

Fred Hahn October 15, 2012 at 5:20 PM

“Fred, I’ve explained at length a million times already that I can do the top half of a one arm chin-up despite hardly ever doing chin-ups.”

*****A million times? Really? Only the top half – the easiest part. Why if your so super humanly strong? You should be able to do more than the man in the picture.

“Believe it or not I can only work on so many things at once. Obviously if I weighed 140 lbs like the fellow in the video I would be able to do one arm chin-ups.”

****I see. You are blaming your genetics then on your inability to do do even one. You’re not fat. The fellow in the picture is short. But he is much more muscular than you are therefore he is stronger. Therefore he can do things you can’t. Would you like to see videos of people who weigh more than you doing one arm pullups? What would you say then?

****

sumoman October 16, 2012 at 1:31 PM

Fred, so far in these comments you have compared me to Arnold Schwarzenegger and Dorian Yates (elite bodybuilders), John Brzenk and Allen Fisher (elite armwrestlers) and then scoured the internet for a top performer in the one arm pull-up.

I am flattered that you ask why I do not meet the standards of such illustrious company. Surely, however, you realise that this merely reinforces the terrible state of HIT. Quite often HITers accuse me of being genetically superior and/or on drugs. Yet on HIT I was as weak as you. In proper strength training terms my efforts are hardly worth mentioning, yet to the HITer I am some sort of genetic superior on drugs because I can squat more than 300 lbs.

You will note that I never mention such elite performers when questioning your abilities. This is because your abilities hardly even qualify as absolute beginner standard, for example;

Q Fred, can you do a 300 lb deadlift?
A Juan, you know that my back is genetically deformed!

Q Fred, can you do a 200 lb squat?
A Juan, I have had both my kneecaps replaced by bottletops due to kung-fu so cannot squat!

Q Fred, what can you lift over head with one dumbbell?
A 80 lbs.

Q Fred, what can you Fred curl?
A 90 lbs.

Q Fred, what can you bench?
A I was too busy to engage in the bench press challenge which I, Fred, issued to you Juan.

Q Fred, what can you leg press?
A 6000 lbs on the MedX machine.

Q Fred, can you perform a 2 arm pull-up?
A No.

Fred Hahn October 16, 2012 at 1:35 PM

I told you Juan that I cannot even get out of a chair by myself and my children have to feed me. Recently, I’ve had trouble blinking my eyes.

Q:Now, if your so strong, how come you can’t do a single one arm pullup even though you can squat 40,000 pounds and lift cars over your head?
A: I have not had enough skill practice.

sumoman October 16, 2012 at 1:55 PM

Fred, let’s have a contest to see which of us can get to a one arm pull-up first. I will do it by strength training. You can do it by using HIT and ‘skill’ training.

I predict that (a) I will win (b) you will merely attain the ability to drop very quickly.

Fred Hahn October 16, 2012 at 3:13 PM

“Fred, let’s have a contest to see which of us can get to a one arm pull-up first. I will do it by strength training. You can do it by using HIT and ’skill’ training.”

*****How will you do it if not by skill training using a pull up bar?

“I predict that (a) I will win (b) you will merely attain the ability to drop very quickly.”

****Really? Hmmm…

sumoman October 16, 2012 at 3:46 PM

“How will you do it if not by skill training using a pull up bar?”

Fred, first I would have to decondition your mind to HIT, so far this has taken over a decade and shown no sign of success.

Then I would have to teach you about special strength training and periodisation, by which time you would be even more old and decrepit, so much so that it would be of no use to you.

Fred Hahn October 16, 2012 at 4:30 PM

“Fred, first I would have to decondition your mind to HIT, so far this has taken over a decade and shown no sign of success.”

****Success in what?

“Then I would have to teach you about special strength training and periodisation, by which time you would be even more old and decrepit, so much so that it would be of no use to you.”

***I see. So you’re not a skilled strength coach then. Ah well.

Paul October 17, 2012 at 11:46 AM

You two are the best! I love coming here and reading your back and forth…it’s like a soap opera for trainers.

As a former collegiate gymnast I can tell you that one arm pull ups are easily performed by short men with very little body fat, and damn near impossible for tall people regardless of the type of training because of the lever length of the arms. This is true for almost any body weight exercise, so comparing the abilities of one person to another is silly unless you adjust for the difference in the length of the bones involved.

As for what humnas should eat…don’t forget to include the evolutionary biological evidence that clearly shows what our species has eaten for 99% of our time on this planet, and how we have suffered when straying from this.

sumoman October 17, 2012 at 1:41 PM

“As a former collegiate gymnast I can tell you that one arm pull ups are easily performed by short men with very little body fat, and damn near impossible for tall people regardless of the type of training because of the lever length of the arms.”

In Fred’s case it seems he is genetically incapable of performing any strength feat…

Fred Hahn October 17, 2012 at 6:54 PM

“In Fred’s case it seems he is genetically incapable of performing any strength feat…”

Yes it’s true and this morning when I awoke, I found myself incapable of getting out of bed.

Paul October 18, 2012 at 11:39 AM

I think there should be a sarcasm font, so slow people would know when you’re making fun of their arguments. I vote for comic sans.

Fred Hahn October 18, 2012 at 2:33 PM

Or perhaps “Juanfont Bold”

sumoman October 18, 2012 at 3:57 PM

Fred, I am sure that in HIT circles that your MedX cervical flexion strength is legendary.

Fred Hahn October 18, 2012 at 4:03 PM

“Fred, I am sure that in HIT circles that your MedX cervical flexion strength is legendary.”

That’s a good point and an exercise I’d smoke you in.

nougat January 24, 2013 at 5:43 AM

hello
why are you saying that all dairy is a no-no?
in protein power by the drs eades it is acceptable – as long as you count the carbs dairy contains.
ps i lost some weight with this program + slow burn…unfortunately it came back…but i’m trying again..:D

thank you

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