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    Maximum Muscle, Minimum Fat

    The Secret Science Behind Physical Transformation

    Author Ori Hofmekler
    Foreword by Marty Gallagher
    Ebook
    North Atlantic Books
    On sale Jun 15, 2010 | 176 Pages | 9781556439803
    Add to cart Add to list Exam Copies

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    The author of The Warrior Diet shares his revolutionary approach to physical transformation, offering practical guidance on how to build and maintain a leaner, stronger, and healthier body
     
    Diet and fitness books appear at a dizzying rate—and with a wealth of dubious claims—in a culture facing increasing health problems based on a sedentary lifestyle. Ori Hofmekler’s Maximum Muscle, Minimum Fat pulls out of the pack by focusing on the biological principles that dictate muscle gain and fat loss. Written for the widest readership—competitive athletes, bodybuilders, trainers, martial artists, sports nutritionists and coaches, dieters, and anyone concerned about their health—the book builds on the concepts popularized in The Warrior Diet.

    In simple lay terms, Hofmekler how under-eating and fasting can trigger an anabolic switch that stimulates growth and rejuvenation; how to re-engineer the body at the cellular level to burn fat and build muscles; and how to naturally manipulate the body’s hormones for rapid muscle fusion and faster fat breakdown. He offers smart strategies for:

    • Taking advantage of hunger to stimulate growth, burn fat, and boost brain power
    • Turning insulin into a muscle builder instead of a fat gainer
    • Shattering training and diet plateaus
    • Improve metabolic function, performance, and your capacity to gain and sustain prime health
     
    Challenging most common diet and fitness concepts, Maximum Muscle, Minimum Fat provides a revolutionary way of looking at human performance, shedding new light on how the muscle and fat tissues operate and offering practical information on how to achieve optimal physical health.

    Foreword by Marty Gallagher xi
    Introduction: A Revolutionary Way of Looking at
    Maximum Muscle and Minimum Fat xiii

    PART I: THE BIOLOGICAL SWITCHES THAT TRIGGER MUSCLE GAIN AND FAT LOSS
    CHAPTER 1 Turning On the Anabolic Switch 3
    Anabolism and Catabolism 3
    Negative-Feedback Control 4
    How to Materialize Maximum Growth Potential 5
    How to Turn Growth Potential into Muscle Gain 6
    Undereating 7
    Exercise on an Empty Stomach 8
    What to Eat During the Undereating Phase 8
    Overeating 9
    The Great Pump—A Day After Competition 10
    CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level 13
    Cyclic AMP 13
    The Biological Benefits of Stress and Hunger 14
    Can You Gain Muscle Without Gaining Fat? 15
    Partitioning: Converting Fat to Muscle 17
    cGMP: Enhancing Thyroid Actions 17
    cGMP and Potency 18
    Chronic Elevation of cGMP 19
    The Combustion Engine Principle 19

    PART II: MUSCLE GAIN
    CHAPTER 3 Steroid Hormones: The Most Powerful Growth-Materializing Agents 27
    Steroid Hormone Synthesis 28
    Undereating and Exercise Stimulate Steroid Hormone
    Synthesis 28
    Peptide-Stimulating Hormones and Their Specific Steroid
    Hormone Targets 29
    High Mitochondrial Capacity Required for Proper
    Steroidal Impact 29
    How Dietary Fat and Cholesterol Affect Steroid Hormones 29
    High Energy Turnover Enhances Androgen Production 30
    How to Take Advantage of Steroid Hormone Actions 31
    Regulating Steroid Hormone Levels 31
    DHT for Maximum Anabolic Impact 32
    How Testosterone and DHT Are Produced 33
    Aromatizing—The Modern Man’s Nightmare 34
    Steroid Promoters vs. Steroid Suppressors 35
    The “Cocktail Hormone” Impact 35
    Take Advantage of the Cortisol Wave 36
    Reach Maximum Anabolic Potential During Exercise 37
    Supersets and Forced Sets 38
    Aldosterone for Survival and Muscle Toning 39
    Steroid Receptors’ Super Actions 41
    Steroid Hormones: Practical Notes 43
    CHAPTER 4 Dietary Fats for Repair and Growth 45
    Good Fats, Bad Fats 45
    Food for Sex and Muscles 46
    Anti- and Pro-Inflammatory Prostaglandins 48
    Anti-Inflammatory Drugs and Painkillers Suppress Growth 48
    Growth-Inhibiting EFAs 49
    EFA Balance: The Most Critical Contributing Factor for
    Maximum Performance 50
    EFA Ratios for Reducing Inflammation, Sensitizing Insulin, and Gaining Muscle 51
    “Bad” Fat Can Help Build Muscle 53
    Practical Conclusions 55
    CHAPTER 5 Growth Hormone 57
    Growth Hormone Basics 58
    GH and Dopamine for Sustaining Potency and Muscularity 59
    Stimulation and Inhibition of Growth Hormone 60
    GH Secretagogues 60
    Feeding Cycles and Growth Hormone 61
    Neuropeptide Y and Galanin 62
    Hunger and Growth 63
    CHAPTER 6 Insulin-Like Growth Factor 1 65
    IGF1 and Muscular Development 66
    IGF1 and Muscular Differentiation 66
    IGF1 and Heat-Shock Proteins 67
    Natural Methods to Enhance IGF1 Actions 68
    CHAPTER 7 The Anabolic Cycle: Timing Is Everything 69
    Short and Long Anabolic Impacts 70
    Manipulating the Anabolic Cycle 71
    Exercise and Rest 72
    How to Take Advantage of the Anabolic Cycle 73
    Eat to Gain 75
    Conclusions: The Anabolic Cycle 75
    CHAPTER 8 Super Muscle: How to Develop Muscle with Superior Biological Capabilities 77
    Size and Power 78
    Fast-Twitch and Slow-Twitch Muscles 79
    Developing Super Muscles 81
    Muscle Wiring 81
    Super Muscle Fiber 83
    Muscle Shifting: Improving Body Proportion 86
    Muscle Gain versus Muscle Waste 86
    Let Your Body Redesign Itself 88
    Preservation of Active Muscles 88
    Muscle Nourishment 90
    Post-Exercise Recovery Meals 91
    Summary 95
    Some Practical Dietary Tips for Muscle Gain 97

    PART III: FAT LOSS
    CHAPTER 9 The Biological Principles of Fat Loss 105
    Carbohydrate and Calorie Restrictions 106
    Eliminating the Reasons for Fat to Exist 107
    Subcutaneous and Visceral Fat 107
    Delayed Fat Loss 108
    Fat Functions 109
    Insulin Resistance 109
    Toxicity 110
    Step 1: Increased Fat Utilization 111
    Step 2: Increased Energy Turnover 111
    Step 3: Increased Detoxification 113
    Regulation of Body Fat via Set Points 114
    Frequent and Over-Consumption of Carbs 115
    Fat Loss and Exposure to Cold Temperatures 115
    Stress and Stubborn Fat 117
    Lipolysis: The Chemistry of Fat-Burning 119
    Low-Carb Ketogenic Diets 119
    Fat-Burning Hormones 121
    Practical Tips for Eliminating the Reasons for Fat to Accumulate 121

    PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONS
    CHAPTER 10 Insulin’s Essential Role in Muscle Gain and Fat Loss 125
    Insulin and IGF1 125
    Insulin and the Thyroid Hormones 127
    Insulin and the Pentose Phosphate Pathway 128
    CHAPTER 11 The Single Overriding Biological Principles of Muscle Gain and Fat Loss 131
    Maximize Muscle Functions While
    Minimizing Fat Functions 133
    Final Note 135
    Notes 137
    References 139
    Index 149
    About the Author 157
    From the Introduction: A Revolutionary Way of Looking at Maximum Muscle and Minimum FatThe Renaissance culture that flourished in fifteenth- and sixteenth century Italy idealized the classic muscular body, promoted in part by Michelangelo and Leonardo da Vinci. These two great artists attempted to define the ideal human body proportions through drawing and sculpture. The last sixty years, however, have brought dramatic changes in the way men and women treat their bodies. We are now living in a seemingly new renaissance of “body adoration,” and more people than ever are dieting and exercising, striving to build bodies that are hard and lean.The goal of achieving a lean and muscular body began long before the time of da Vinci and Michelangelo. The admiration of muscularity and physical power was depicted in ancient Assyrian, Philistine, Minoic, Greek, and Roman art. Physical power was perceived as a primal male virtue required for protecting one’s family and defeating or dominating other males.According to anthropologist Desmond Morris, women are attracted to hard and muscular men with the potential to become strong mates and protectors of their children. But nowadays, women’s desire to look hard and lean is almost as great as men’s. Without delving more deeply into the anthropological definition of “lean ’n’ mean,” the question is: Why do you want to build muscle and lose fat? The most obvious answers are that a hard and lean body:• Is attractive• Is healthy• Earns admirationMany people, and perhaps most, want to gain muscle and lose fat primarily because they believe that a muscular and lean body looks great. Although that is certainly true, there is a great deal of confusion as to how muscular and lean the body should be. For many men and women, looks come first, whereas health and performance come second. Nothing is wrong with a passionate desire to look big and lean. But big muscles do not guarantee maximum power, and a lean look isn’t always a sign of health, especially in women. In spite of dieting and exercising more than ever, people today are getting fatter and sicker than ever. The vast majority of modern fitness enthusiasts are failing to improve their conditioning in spite of following steady exercise routines.The purpose of this book is to cut through the confusion of claims, speculations, and pseudo-science often associated with modern diets and fitness programs, and to present the hard-core truths about muscle gain and fat loss. Based on science and epidemiological evidence, the book offers a revolutionary way of improving human conditioning and performance. Science is about predictions based on predictable fact. Life is about surprises based on the unpredictable reality. This book is about both.
    Copyright © 2008 by Ori Hofmekler. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

    Ori Hofmekler is a well-known political artist and health expert. As the founder, editor-in-chief, and publisher of the health and fitness magazine Mind and Muscle Power, he introduced his revolutionary approach diet, nutrition, and exercise and went on to write The Warrior Diet; Maximum Muscle, Minimum Fat; and The Anti-Estrogenic Diet. His dietary and training methods have been endorsed by nutritional and medical experts, scientists, champion athletes and martial artists, and military and law enforcement instructors.

    The Warrior Diet, LLC and Defense Nutrition, LLC currently provide nutrition and training workshops for their followers, as well as certification seminars for health experts, medical clinicians, coaches, trainers, and military and law enforcement instructors.

    Ori Hofmekler View titles by Ori Hofmekler
    “If you are serious about building muscle and melting off body fat, the information contained in this book will provide you with the perfect game plan—the tactical approach you need to turn fitness dreams and desires into concrete reality.”
    —Marty Gallagher, Olympic lifting and powerlifting champion; coach of national and world championship teams; and author of The Purposeful Primitive

    “Ori Hofmekler's Maximum Muscle, Minimum Fat gets into the nitty gritty of the biological concepts that aid muscle gain and fat loss.”
    —Beauty, Health, Wellbeing Blog

    About

    The author of The Warrior Diet shares his revolutionary approach to physical transformation, offering practical guidance on how to build and maintain a leaner, stronger, and healthier body
     
    Diet and fitness books appear at a dizzying rate—and with a wealth of dubious claims—in a culture facing increasing health problems based on a sedentary lifestyle. Ori Hofmekler’s Maximum Muscle, Minimum Fat pulls out of the pack by focusing on the biological principles that dictate muscle gain and fat loss. Written for the widest readership—competitive athletes, bodybuilders, trainers, martial artists, sports nutritionists and coaches, dieters, and anyone concerned about their health—the book builds on the concepts popularized in The Warrior Diet.

    In simple lay terms, Hofmekler how under-eating and fasting can trigger an anabolic switch that stimulates growth and rejuvenation; how to re-engineer the body at the cellular level to burn fat and build muscles; and how to naturally manipulate the body’s hormones for rapid muscle fusion and faster fat breakdown. He offers smart strategies for:

    • Taking advantage of hunger to stimulate growth, burn fat, and boost brain power
    • Turning insulin into a muscle builder instead of a fat gainer
    • Shattering training and diet plateaus
    • Improve metabolic function, performance, and your capacity to gain and sustain prime health
     
    Challenging most common diet and fitness concepts, Maximum Muscle, Minimum Fat provides a revolutionary way of looking at human performance, shedding new light on how the muscle and fat tissues operate and offering practical information on how to achieve optimal physical health.

    Table of Contents

    Foreword by Marty Gallagher xi
    Introduction: A Revolutionary Way of Looking at
    Maximum Muscle and Minimum Fat xiii

    PART I: THE BIOLOGICAL SWITCHES THAT TRIGGER MUSCLE GAIN AND FAT LOSS
    CHAPTER 1 Turning On the Anabolic Switch 3
    Anabolism and Catabolism 3
    Negative-Feedback Control 4
    How to Materialize Maximum Growth Potential 5
    How to Turn Growth Potential into Muscle Gain 6
    Undereating 7
    Exercise on an Empty Stomach 8
    What to Eat During the Undereating Phase 8
    Overeating 9
    The Great Pump—A Day After Competition 10
    CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level 13
    Cyclic AMP 13
    The Biological Benefits of Stress and Hunger 14
    Can You Gain Muscle Without Gaining Fat? 15
    Partitioning: Converting Fat to Muscle 17
    cGMP: Enhancing Thyroid Actions 17
    cGMP and Potency 18
    Chronic Elevation of cGMP 19
    The Combustion Engine Principle 19

    PART II: MUSCLE GAIN
    CHAPTER 3 Steroid Hormones: The Most Powerful Growth-Materializing Agents 27
    Steroid Hormone Synthesis 28
    Undereating and Exercise Stimulate Steroid Hormone
    Synthesis 28
    Peptide-Stimulating Hormones and Their Specific Steroid
    Hormone Targets 29
    High Mitochondrial Capacity Required for Proper
    Steroidal Impact 29
    How Dietary Fat and Cholesterol Affect Steroid Hormones 29
    High Energy Turnover Enhances Androgen Production 30
    How to Take Advantage of Steroid Hormone Actions 31
    Regulating Steroid Hormone Levels 31
    DHT for Maximum Anabolic Impact 32
    How Testosterone and DHT Are Produced 33
    Aromatizing—The Modern Man’s Nightmare 34
    Steroid Promoters vs. Steroid Suppressors 35
    The “Cocktail Hormone” Impact 35
    Take Advantage of the Cortisol Wave 36
    Reach Maximum Anabolic Potential During Exercise 37
    Supersets and Forced Sets 38
    Aldosterone for Survival and Muscle Toning 39
    Steroid Receptors’ Super Actions 41
    Steroid Hormones: Practical Notes 43
    CHAPTER 4 Dietary Fats for Repair and Growth 45
    Good Fats, Bad Fats 45
    Food for Sex and Muscles 46
    Anti- and Pro-Inflammatory Prostaglandins 48
    Anti-Inflammatory Drugs and Painkillers Suppress Growth 48
    Growth-Inhibiting EFAs 49
    EFA Balance: The Most Critical Contributing Factor for
    Maximum Performance 50
    EFA Ratios for Reducing Inflammation, Sensitizing Insulin, and Gaining Muscle 51
    “Bad” Fat Can Help Build Muscle 53
    Practical Conclusions 55
    CHAPTER 5 Growth Hormone 57
    Growth Hormone Basics 58
    GH and Dopamine for Sustaining Potency and Muscularity 59
    Stimulation and Inhibition of Growth Hormone 60
    GH Secretagogues 60
    Feeding Cycles and Growth Hormone 61
    Neuropeptide Y and Galanin 62
    Hunger and Growth 63
    CHAPTER 6 Insulin-Like Growth Factor 1 65
    IGF1 and Muscular Development 66
    IGF1 and Muscular Differentiation 66
    IGF1 and Heat-Shock Proteins 67
    Natural Methods to Enhance IGF1 Actions 68
    CHAPTER 7 The Anabolic Cycle: Timing Is Everything 69
    Short and Long Anabolic Impacts 70
    Manipulating the Anabolic Cycle 71
    Exercise and Rest 72
    How to Take Advantage of the Anabolic Cycle 73
    Eat to Gain 75
    Conclusions: The Anabolic Cycle 75
    CHAPTER 8 Super Muscle: How to Develop Muscle with Superior Biological Capabilities 77
    Size and Power 78
    Fast-Twitch and Slow-Twitch Muscles 79
    Developing Super Muscles 81
    Muscle Wiring 81
    Super Muscle Fiber 83
    Muscle Shifting: Improving Body Proportion 86
    Muscle Gain versus Muscle Waste 86
    Let Your Body Redesign Itself 88
    Preservation of Active Muscles 88
    Muscle Nourishment 90
    Post-Exercise Recovery Meals 91
    Summary 95
    Some Practical Dietary Tips for Muscle Gain 97

    PART III: FAT LOSS
    CHAPTER 9 The Biological Principles of Fat Loss 105
    Carbohydrate and Calorie Restrictions 106
    Eliminating the Reasons for Fat to Exist 107
    Subcutaneous and Visceral Fat 107
    Delayed Fat Loss 108
    Fat Functions 109
    Insulin Resistance 109
    Toxicity 110
    Step 1: Increased Fat Utilization 111
    Step 2: Increased Energy Turnover 111
    Step 3: Increased Detoxification 113
    Regulation of Body Fat via Set Points 114
    Frequent and Over-Consumption of Carbs 115
    Fat Loss and Exposure to Cold Temperatures 115
    Stress and Stubborn Fat 117
    Lipolysis: The Chemistry of Fat-Burning 119
    Low-Carb Ketogenic Diets 119
    Fat-Burning Hormones 121
    Practical Tips for Eliminating the Reasons for Fat to Accumulate 121

    PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONS
    CHAPTER 10 Insulin’s Essential Role in Muscle Gain and Fat Loss 125
    Insulin and IGF1 125
    Insulin and the Thyroid Hormones 127
    Insulin and the Pentose Phosphate Pathway 128
    CHAPTER 11 The Single Overriding Biological Principles of Muscle Gain and Fat Loss 131
    Maximize Muscle Functions While
    Minimizing Fat Functions 133
    Final Note 135
    Notes 137
    References 139
    Index 149
    About the Author 157

    Excerpt

    From the Introduction: A Revolutionary Way of Looking at Maximum Muscle and Minimum FatThe Renaissance culture that flourished in fifteenth- and sixteenth century Italy idealized the classic muscular body, promoted in part by Michelangelo and Leonardo da Vinci. These two great artists attempted to define the ideal human body proportions through drawing and sculpture. The last sixty years, however, have brought dramatic changes in the way men and women treat their bodies. We are now living in a seemingly new renaissance of “body adoration,” and more people than ever are dieting and exercising, striving to build bodies that are hard and lean.The goal of achieving a lean and muscular body began long before the time of da Vinci and Michelangelo. The admiration of muscularity and physical power was depicted in ancient Assyrian, Philistine, Minoic, Greek, and Roman art. Physical power was perceived as a primal male virtue required for protecting one’s family and defeating or dominating other males.According to anthropologist Desmond Morris, women are attracted to hard and muscular men with the potential to become strong mates and protectors of their children. But nowadays, women’s desire to look hard and lean is almost as great as men’s. Without delving more deeply into the anthropological definition of “lean ’n’ mean,” the question is: Why do you want to build muscle and lose fat? The most obvious answers are that a hard and lean body:• Is attractive• Is healthy• Earns admirationMany people, and perhaps most, want to gain muscle and lose fat primarily because they believe that a muscular and lean body looks great. Although that is certainly true, there is a great deal of confusion as to how muscular and lean the body should be. For many men and women, looks come first, whereas health and performance come second. Nothing is wrong with a passionate desire to look big and lean. But big muscles do not guarantee maximum power, and a lean look isn’t always a sign of health, especially in women. In spite of dieting and exercising more than ever, people today are getting fatter and sicker than ever. The vast majority of modern fitness enthusiasts are failing to improve their conditioning in spite of following steady exercise routines.The purpose of this book is to cut through the confusion of claims, speculations, and pseudo-science often associated with modern diets and fitness programs, and to present the hard-core truths about muscle gain and fat loss. Based on science and epidemiological evidence, the book offers a revolutionary way of improving human conditioning and performance. Science is about predictions based on predictable fact. Life is about surprises based on the unpredictable reality. This book is about both.
    Copyright © 2008 by Ori Hofmekler. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

    Author

    Ori Hofmekler is a well-known political artist and health expert. As the founder, editor-in-chief, and publisher of the health and fitness magazine Mind and Muscle Power, he introduced his revolutionary approach diet, nutrition, and exercise and went on to write The Warrior Diet; Maximum Muscle, Minimum Fat; and The Anti-Estrogenic Diet. His dietary and training methods have been endorsed by nutritional and medical experts, scientists, champion athletes and martial artists, and military and law enforcement instructors.

    The Warrior Diet, LLC and Defense Nutrition, LLC currently provide nutrition and training workshops for their followers, as well as certification seminars for health experts, medical clinicians, coaches, trainers, and military and law enforcement instructors.

    Ori Hofmekler View titles by Ori Hofmekler

    Praise

    “If you are serious about building muscle and melting off body fat, the information contained in this book will provide you with the perfect game plan—the tactical approach you need to turn fitness dreams and desires into concrete reality.”
    —Marty Gallagher, Olympic lifting and powerlifting champion; coach of national and world championship teams; and author of The Purposeful Primitive

    “Ori Hofmekler's Maximum Muscle, Minimum Fat gets into the nitty gritty of the biological concepts that aid muscle gain and fat loss.”
    —Beauty, Health, Wellbeing Blog

    Additional formats

    Other Books by this Author

    • The 7 Principles of Stress
      The 7 Principles of Stress
      Extend Life, Stay Fit, and Ward Off Fat--What You Didn't Know about How Stress Can Reboot Your Mind, Energy, and Sex Life
      Ori Hofmekler
      9781623171810
      $19.95 US
      Paperback
      North Atlantic Books
      Nov 07, 2017
    • Unlock Your Muscle Gene
      Unlock Your Muscle Gene
      Trigger the Biological Mechanisms That Transform Your Body and Extend Your Life
      Ori Hofmekler
      9781583943090
      $17.95 US
      Paperback
      North Atlantic Books
      Oct 04, 2011
    • The Warrior Diet
      The Warrior Diet
      Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body
      Ori Hofmekler
      9781583942000
      $21.95 US
      Paperback
      Blue Snake Books
      Dec 04, 2007
    • The Anti-Estrogenic Diet
      The Anti-Estrogenic Diet
      How Estrogenic Foods and Chemicals Are Making You Fat and Sick
      Ori Hofmekler
      9781556436840
      $16.95 US
      Paperback
      North Atlantic Books
      May 15, 2007
    • The 7 Principles of Stress
      The 7 Principles of Stress
      Extend Life, Stay Fit, and Ward Off Fat--What You Didn't Know about How Stress Can Reboot Your Mind, Energy, and Sex Life
      Ori Hofmekler
      9781623171810
      $19.95 US
      Paperback
      North Atlantic Books
      Nov 07, 2017
    • Unlock Your Muscle Gene
      Unlock Your Muscle Gene
      Trigger the Biological Mechanisms That Transform Your Body and Extend Your Life
      Ori Hofmekler
      9781583943090
      $17.95 US
      Paperback
      North Atlantic Books
      Oct 04, 2011
    • The Warrior Diet
      The Warrior Diet
      Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body
      Ori Hofmekler
      9781583942000
      $21.95 US
      Paperback
      Blue Snake Books
      Dec 04, 2007
    • The Anti-Estrogenic Diet
      The Anti-Estrogenic Diet
      How Estrogenic Foods and Chemicals Are Making You Fat and Sick
      Ori Hofmekler
      9781556436840
      $16.95 US
      Paperback
      North Atlantic Books
      May 15, 2007

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