1. Eating fats makes you fat.

False. Actually, a BIG false. 

You need fats to have healthy T levels, we’ve gone through that a bit, and will more-so in the future. Fats, actually, help you burn fat. It’s spikes in insulin that come from highly glycemic carbohydrates that will make you carry more body fat.

Don’t be afraid of eating fats of the natural variety, they’re very good for you. 

Does this mean limiting carbs from your diet all-together? No! I’m not one of those guys that wants you to eliminate carbs all-together because of the muscle loss you can create in doing so, but also because that’s just no way to live.

Yesterday I told you about my pal John Romaniello, he’s the go to guy with meal timing when it comes to carbohydrates. His program will show you how to get the most out of your body whilst also eating foods you and I both love.

Grab his program. Read everything he has to say. And benefit from the knowledge you’re going to gain and the body he’s going to help you forge: Final Phase Fat Loss

2. Going for runs gets you in better shape.

I have nothing against running. And I don’t want you to stop going for runs, in fact, I go for one or two every week. They’re great to clear the mind, refocus, and can provide an excellent work break.

Here’s the thing…

Long runs raise cortisol. 

I’m going to talk about cortisol a fair bit in this course because high cortisol levels were a large part of why my T levels were low while I was fighting. Odds are (again, backed by recent studies) if you’re a guy, cortisol is negatively effecting your life as well.

Cortisol is a stress hormone. It rises when you’re stressed and during prolonged exertion, like long jogs. This is part of the reason why our workouts should be under 60 minutes, but also why you should take up sprinting and weight training to go along with your jogging.

I’m not telling you NOT to jog, just replace some of those runs with sprints. Sprints will help you release T and HGH. They’re GREAT for your hormones while jogs aren’t. 

Much more on cortisol to come…

3. To lose fat just eat fewer calories.

Fat loss isn’t merely a matter of calories, and for one massively important reason…

MUSCLE.

It doesn’t matter if you don’t want to bulk up, get bigger, or walk around like an immobile bodybuilder – that’s not my idea of the ideal as well. I always say “aesthetically athletic”. Muscular, but not massive.

Regardless of your goal, muscle is incredibly important. It will help you burn more fat, but it’ll also help you use more carbs as fuel rather than storing them as unhealthy fat. 

Thus, it’s the KIND of cals you need to focus on, not just the cals. 

This means lowering your carbohydrates, especially those that are high-glycemic (have a look at this index, it’ll show you which carbs won’t have a high negative effect on your insulin levels, and which ones will), and having the high-sugary carbs only around your workout. 

By focusing your high-glycemic carbs post workout, you’re ensuring that they’re going to feed your muscles, not your fat cells.

You also want to make sure you’re eating enough fat. This will help you maintain lean muscle as you cut your carbs back.

Again, my pal Roman is great with this meal timing stuff, and his program will help you eat more of the goodness, the ice cream, the cake, but keep your body moving in the right direction…

Check him out here: Final Phase Fat Loss