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Metabolic Efficiency Training: Teaching the Body to Burn More Fat, by Bob Seebohar
PDF Download Metabolic Efficiency Training: Teaching the Body to Burn More Fat, by Bob Seebohar
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Product details
Paperback: 108 pages
Publisher: Seebohar (2009)
ISBN-10: 0984275908
ISBN-13: 978-0984275908
Package Dimensions:
7.8 x 5.1 x 0.3 inches
Shipping Weight: 4.8 ounces
Average Customer Review:
4.1 out of 5 stars
14 customer reviews
Amazon Best Sellers Rank:
#452,785 in Books (See Top 100 in Books)
I am not unhappy that I purchased this book, but I am not sure it brought my training any further than where I began--thinking that increasing the fat in my diet and reducing carbs will benefit my training. It was an extremely well written book, and you can read this book an a couple hours. I really liked the end of the book when they looked at real diets and real people, but that was a very small part of the book.
Metabolic efficiency is about getting your body to burn more fat than carbohydrates when you exercise. Normally, it is easier to accomplish that when you are exercising at very low intensity (aerobic), but it is possible, through dietary changes, to burn more fat than carbohydrates at higher levels of intensity (anaerobic exercise). When you are exercising at a low intensity level, you are burning more fat than carbohydrates. As your intensity level increases, the amount of fat being burned will decrease and the amount of carbohydrates being burned will increase. The metabolic efficiency point is that point where you are burning 50% fat and 50% carbohydrates. If you increase your intensity beyond that point, then you will burn more carbohydrates than fat. This book is about moving that metabolic efficiency point so that you can increase your intensity level and still be burning more fat.Bob Seebohar offers five strategies for dietary changes to achieve the goal of becoming a fat-burning athlete.1. Carbohydrate to Protein Ratios and the Hand model. Simply, you should not consume more than twice the amount of carbohydrates as protein, creating a ratio of 2:1, but optimal is 1:1. The hand model is about serving sizes. A handful of protein in one hand and a handful of carbohydrates in the other is a meal.2. Periodization Plates. This is about putting food on your plate in the quantities (protein, fat, carbohydrate) that will optimize your blood sugar levels.3. Carbohydrate Unloading. If you are a 'carbohydrate addict,' meaning you typically consume more than 500 grams of carbohydrates per day, then you should start by reducing that amount gradually until it is around 100-150 grams per day.4. Low carbohydrate, high fat. This is a suggested dietary plan suggesting amounts (in grams) of protein, fat, and carbohydrates to consume each day. This strategy is designed to help you eventually achieve nutritional ketosis. This happens when you eat less than 50 grams of carbohydrates per day with moderate protein and fat intake.5. Fat adaptation, carbohydrate restoration. This is about burning fat and those times when increasing your carbohydrates is recommended; the day before intense exercise last more than 3 hours.The book is written at a high level, so it is not an easy read. However, it is only 166 pages, and worth the effort is you are any kind of athlete (recreational to elite) who wants to improve your body and performance. I would rate it higher if it were easier to understand.
Great read. Interesting concept to apply
Very practical guide to becoming more metabolically efficient
Amazing book
Very informative
The information is this book was helpful, however they are guidelines for students of the METS program, Bob's for profit certified training program. If you're looking for a reference guide to help your training, this isn't it. You have to have their certified trainers interpret the information you gather. It wasn't at all what I expected.
Excellent information!!!
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