Guillaume Belanger's Reviews > Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation

Maximum Muscle, Minimum Fat by Ori Hofmekler
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Ori Hofmekler does a lot of things, but he is really an expert in human survival science. This book is not an easy read because it is dense with complicated information about the relationship and interactions of a wide range of different hormones that control anabolic (building) and catabolic (breakdown) processes in the body. We learn that all hormones come in pairs with opposite actions. This is obviously necessary to achieve balance, but it is clearly not understood by most of us.

Hofmekler strives for optimal survival. This means optimal metabolism, optimal extraction of nutrients, optimal muscle mass and performance, optimal hormonal balance, and therefore the need for optimal foods and food utilisation, optimal extraction of nutrients by the digestive system, optimal training.

Recommendations are to eat mostly protein and saturated fats from eggs and raw milk products, as these are the most easily and efficiently digested and absorbed source of protein (almost entirely used, compared to protein from meat where at most 30% of it is used). To eat enough omega 3 fats (krill and fish oils) and avoid omega 6 fats (polyunsaturated vegetable oils) in order to them in a 1:1 ratio, eliminate sugars and starchy carbs, eat lots of vegetables, and a very moderate amount of fruit. What is most important, however, is the kind of training we do and the timing of eating to control hormones.

The best kind of training is high-intensity exercise, both interval training for cardio and muscles, and resistance training with weights. Indeed, the ultimate is a complete mixture of all sorts of high intensity exercises done in a sequence in order to stimulate as many bodily systems and muscles in as many different ways as is possible. The high intensity of the training should not allow for more than 45-60 minute workouts. That's optimal.

We should work out on an empty stomach, whether we are doing resistance training with weights or high-intensity interval training. Training on an empty stomach forces the body to learn how to use its glycogen and fat reserves very efficiently. In addition, this triggers a mechanism that is intended to preserve the protein of the muscles being used, instead looking for dead tissue and non-active sources of protein like scar and tumour tissue to be recycled as amino acids to sustain and maintain the active muscles. Eating after workouts should be about one hour after, and should not contain any sugar or starchy carbs, but mostly protein. An intense workout stimulates the secretion of growth hormone, one of the most important of all hormones, and enhanced secretion will continue for about 24 hours as long as there is no sugar or insulin in the bloodstream whose presence immediately stop growth hormone production. In addition, the body cannot utilise more than about 30 g of protein at once for tissue repair and muscle growth. Anything in excess of this is wasted. Typically, we should eat little most of the day, and eat big meals in the later part of the day from 17h onwards, ensuring plenty of time between the end of the meal and the time we go to bed to ensure proper digestion and good sleep.
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Started Reading
April 1, 2010 – Finished Reading
August 12, 2015 – Shelved

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