OK, you are down to those last 10 pounds. Alright, it is probably 12 but 10 sounds a lot better. The diet adjustments are working and working but now there is a plateau. And only twelve. . .ten to go. HELP! (For some reason, I am feeling the need to jump into a phone booth and emerge with a big “N” on my chest — Nutrition Man. Able to jump high cholesterol levels in a single bound. Run through bacteria and fight the good fight against cellulite. We’ll work on the script later. Now, back to the show.)

Once again, I had the pleasure of communicating with one of the best in the area of physiology, a gentleman named L. McDonald. He is also a trainer to some of the top bodybuilders as well as a top author. We had a lively discussion regarding the ideal training for burning stubborn fat. Here is the end result:

Background: This can be done either on an empty stomach or after breakfast but mornings are definitely the ideal. Taking Yohimbe (remember the prior blog on supplements) is recommended along with caffeine. Dosage for Yohimbe is0.2mg/kg of body weight and caffeine. . . a good strong cup of java will do the trick.

For the training. . . .

• 5-10 minutes of an easy warm up, ensuring the insulin levels drop if you have eaten prior.
• 5 minutes of hard, short intervals. Five repeats of 10-15 seconds at near maximum capacity followed by 45-50 seconds of recovery. You can use a machine for this if you like. I like running hills for this. OVER TIME, you can build up to 10 minutes max but please do this very slowly. On a scale of 1 (easy) to 19 (max), these should should be at at a 9.
• Rest for 5 minutes.
• 20-40 minutes of steady cardio done at moderate intensity. Typical heart rate would be 130-140. Again, machines are fine. I bike the trail. The time to take the bike out, switch socks etc., ends up being around 5 minutes so it works out well.
• 5-10 minutes of long intervals. This should look like 5 sets of 30 seconds on/30 seconds recovery. On a scale of 1 (easy) to 19 (max), these should should be at at a 7 or 8.  Again, slowly work up to a 1 minute on/1 minute off max.
• 3-5 minute cool down.

The explanation as to why the aforementioned works so well would take about 50 pages. Suffice it to say, this training is targeting (especially hormonally) stubborn fat.

It is extremely challenging and should be done only once, maybe twice per week. Any more is asking for injury or burnout.

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Tuesday’s at 8am at the Oakland Post Office. Anyone wants to join me for the above training, please let me know.