Questions for Q and A session

Hi Matt

Is it worthwhile to take glutamine during a fat loss phase –and, if so, what are the benefits of doing so and how much/when should it be taken?

Simon

Whats the best way to preserve muscle, and loose body fat?

I have injured my knee unable to do any c.v work. I am able to do a little in the evening at the gym light weights. Any advice on what I cn do in the morning / or anything generaly to help me from puting lots of weight on

Hi Matt

SPEEDING UP METABOLISM WHEN YOU’VE STARVED YOURSELF

I lost 10kg (now 77kg) by reducing calorie intake quickly – to get thin for my wedding – the problem is that I think my metabolism may have slowed down a lot – I am still restricting calories but weight is falling very very slowly now. Having just joined FWFL I realise severe reduction is calories, with no exercise is not the way to go. But what practical ways can I increase my metabolism now to re-start my weight loss?

By the way – are the questions on your 8pm USTREAM TV broadcast put onto your website in text forum for those of us who can’t watch tonight

Cheers

Justin

Hey Justin,

we’ll be doing a transcript of the calls and also leaving it on ustream tv – you can watch it there in the future.

I’ll address these questions tonight, but it’s pretty easy to upregulate your metabolism. You need to do weights, eat frequently and eat protein each time you eat.

I would do 4 week fat loss but with weights and HIIT cardio 50:50 – you’ll be eating more and getting leaner, maybe not lighter though.

Hi Matt,

Firstly, thanks for all your help, I have bought regen and FWFL from you and both have given me great results and am stronger and leaner than ever before.

My question is now im lifting heavy, (going for 1 rep max or 2 rep max most days), and training a lot, is it still ok to cut out all starchy carbs from mon-thurs, and some of sunday. I’m feeling fine on saturdays and during most training sessions, just wondered if a few starchy carbs perhaps in the morning would promote better recovery/strength gains.

Thanks a lot,
Tom

p.s i dont think i can make 8pm tonight, is there another way we can view the conference later?

Can you recommend some strategies to help alkalize the body in addition to eating plenty of vegetables and some fruits?

Canned oily fish and smoked fish

Hi Matt

A quick question about the benefits of tinned oily fish and smoked oily fish. My nutrionist mentioned there were pretty much no benefits of tinned mackeral, sardines, salmon etc because they are heated up to such a high temperature that the Omega 3 lose their benefit (oxidised). She also warned against smoked fish for the same reason plus smoking causes carcinogens apparently. Is there any truth to this? – and if there is, is it still worth taking tinned and smoked fish to lose fat.

I’m just trying to decide what fish to include in the plan and the recipes I’m adapting.

Many thanks

Justin

Hi Matt

You state in the fat loss ebook that high intensity weight training is the best form of exercise to burn fat.

What do you mean by this?

Thanks
Andrew

Hi James,

you’ve got a few questions in there. the 4WFL will definetley lower your body fat – but you have to make some mental and planning adjustments around your intake and training. Training in the depleted state will burn more fat, and increase adaptation – the best long distance athletes in the world do this type of training. so if you trained and then didnt eat the next session would be worthless in that you’d probably not break any world records, BUT – you’d burn loads of fat and upregulate adaptation (the mitochondria become more efficient).

the best thing to have after a late session would be a recovery shake – either high or low carb, depending on the requirements for the next days training. Pre evening sessions a lquid smoothis based drink would also digest quicker and supply useful energy for the training.

you’ll need some BCAAs and tyrosine for training during the intensive phase.

what i’d do is this;

get ready – and clean up the diet initially.
do the intensive phase – to drop the fat – realise that you wont be doing many performance runs whilst cutting.

switch to maintenance – adding back in carbs post training only but follow a carb cycling approach training hard in a depleted state earlier in the week – sun – weds / thurs then rest friday and carb load and do performance training on the weekend.

18.Comment by James Lord — February 24, 2010 @ 1:13 pm |Edit This

Hello,

I am a new subscriber and planning to start in a week or so. I am a triathlete and currently on a 24 week plan towards the Ironman in August. Over half of the training I do is club training and the time I the evening can vary from 6pm to 10pm.

Therefore I was looking for advice on 2 things. Firstly what I should be taking to refuel after exercise ending late a night (or perhaps I shouldn’t?). This is often followed by an early morning session, so if I don’t refuel straight after the training session the morning session will be worthless.

Also I don’t like to eat later than preferably 3 hours (but sometimes 2 hours) before training. Therefore if I am training early evening then it will be difficult to have a meal at 6pm. Would you suggest a Protein shake instead? or can should I use my 3pm meal as fuel for this, and then a recovery shake instead of my 6pm meal after?

I would welcome your thoughts before I start to plan my dates. Although I am fairly fit and not exacty overweight, I carry a fair bit of excess bodyfat that slows me down a lot. Therefore a plan to reduce my BF% is very welcome!

Hi Matt

Do you know when you the Q&A’s might be transcribed? It’s just easier for scanning through rather than having to watch the whole video

Cheers

Justin

Plus – do you have a nutritional table by ingredient (say broccoli) that is accurate- I’m creating some low-carb recipes. The tables I have seen vary so much that it’s laughable. Can we trust the carb content written on the supermarket labels? Cheers

they are all transcribed mate, just have a look on the site and you should be able to find them.

food lists wise alot of them are old – based on 60′s reserach (when the content was loads higher).

I would look at some compitive studies on contect between organic and non-organic and go from there.

Well done and thanks for the comments – often we get problem areas and stubborn fat deposits and there are a number of things you can do to shift these.

the intensive phase will help you continue to drop fat in those and other areas – also I would switch to sprint based running / intervals and off running at a steady state.

You may wish to do additional detox strategies alongside the other 4WFL tasks – such as sauna and the addition of certain supplements to hep the fat break down in these areas – certain creams as well have been proven to help fat break down in these areas as long as you are training directly after you use them.

start with the intervals and sauna combined with 4WFL – and a high strength multi vitamin – then if this doesnt work consider more detox options and also the topical creams and some stimulant based fat burners for sort term use only.

well done on the 2% – and yes keep going but do a 5 day on 2 off approach.

on off days dont stuff your face just eat normally with small additional serving of carbs.

Healthy puddings would involve nut cakes, with egg and using sucralose instead of sugar – you can tailor most recipes.

also replace normal flour with ground linseeds.