Are You Fat As F*CK? *STUDIES CITED*

Welcome to Fitness Fridays! ?Uncage Your Gorilla Mind?https://gorillamind.com/?rfsn=5843992.f06a31 10% DISCOUNT CODE: FRESH
TIME STAMPS (Order of Importance for Fat Loss):
0:00- Intro, Credit to Layne Norton/Eric Helms PhD
1:05- Behavior and Lifestyle Explained
1:25- Sustainability and Adherence Explained
2:24- Calorie Deficit Explained
4:03- Protein and Fiber Explained
4:29- The 4 MAIN WAYS (BMR,TEF,NEAT,EAT) your body burns Calories (fat)
7:01- Exercise Selection Explained
8:08- Self Monitoring Explained
10:15- Carb and Fat Intake Explained
10:51- Supplements Explained
11:59- Quick Recap

Scientific References used:
(Sustainable Dieting/Protein intake/Resistance Training to Preserve LBM/Limiting Cardio:)
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
https://www.ncbi.nlm.nih.gov/pubmed/28899879
https://www.ncbi.nlm.nih.gov/pubmed/24998610
https://www.ncbi.nlm.nih.gov/pubmed/21558571
https://www.ncbi.nlm.nih.gov/pubmed/10865771
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
https://www.ncbi.nlm.nih.gov/pubmed/24092765

(Importance of Adherence/CICO over diet selection Meta-Analysis & other studies:)
https://www.ncbi.nlm.nih.gov/pubmed/25182101
https://www.ncbi.nlm.nih.gov/pubmed/15632335
https://jamanetwork.com/journals/jama/article-abstract/2673150
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

(Tracking calories incorrectly:)
https://www.researchgate.net/publication/272078888_Comparison_of_Methods_to_Account_for_Implausible_Reporting_of_Energy_Intake_in_Epidemiologic_Studies
https://www.ncbi.nlm.nih.gov/pubmed/1454084

(Optimal protein distribution for anabolism:)
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650697/

(Meals before bed:)
https://www.ncbi.nlm.nih.gov/pubmed/10099943
https://www.ncbi.nlm.nih.gov/pubmed/28967343

(Favorable Body Comp Results with High Protein intake:)
https://nsuworks.nova.edu/cgi/viewcontent.cgi?article=1030&context=hpd_hhp_facarticles
https://academic.oup.com/ajcn/article/103/3/738/4564609/#110159779

(Other material referenced which I HIGHLY RECOMMEND:)
Norton, Layne PH.D, Baker, Peter (2019) Fat Loss Forever : How to lose fat and keep it off. Middletown, DE, USA: Independently Published

(3DMJ Calorie Pyramid from Dr. Eric Helms:)
https://www.youtube.com/watch?v=GAvW6xBZjSk

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#FatLoss101 #FreshandfitPodcast #freshandfitpodcast

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