MAXIMUM MUSCLE, MINIMUM FAT

作者: Ori Hofmekler 著

出版社: Random House US

出版时间: 2008-04

版次: 1

ISBN: 9781556436895

定价: 146.00

装帧: 平装

开本: 32开

纸张: 胶版纸

页数: 157页

分类: 外文古旧书>英文书>社会文化

　　Diet and fitness books appear at a dizzying rate – and with awealth of dubious claims – in a culture facing increasing healthproblems based on a sedentary lifestyle. Ori Hofmekler’s MaximumMuscle, Minimum Fat pulls out of the pack by focusing on thebiological principles that dictate muscle gain and fat loss.Written for the widest readership–competitive athletes,bodybuilders, trainers, martial artists, sports nutritionists andcoaches, dieters, and anyone concerned about their health–the bookbuilds on the concepts popularized in The WarriorDiet. Author Hofmekler describes in simple, lay terms howunder-eating and fasting can trigger an anabolic switch thatstimulates growth and rejuvenation; how to reengineer the body atthe cellular level to burn fat and build muscles; and how tonaturally manipulate the body’s hormones for rapid muscle fusionand faster fat breakdown. Maximum Muscle, Minimum Fat offerssmart strategies for taking advantage of hunger to stimulategrowth, burn fat, and boost brain power; techniques for turninginsulin into a muscle builder instead of a fat gainer; and methodsfor shattering training and diet plateaus–in the process enhancingmetabolic function, improving performance, and increasing thecapacity to gain, and sustain, prime health 　　Ori Hofmekler is a well-known political artist and healthexpert. The founder, editor, and publisher of the national healthand fitness magazine Mind and Muscle Power, he is the authorof The Anti-Estrogenic Diet and The Warrior Diet. 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 FATLOSS

　CHAPTER 1 Turning On the Anabolic Switch

　Anabolism and Catabolism

　Negative-Feedback Control

　How to Materialize Maximum Growth Potential

　How to Turn Growth Potential into Muscle Gain

　Undereating

　Exercise on an Empty Stomach

　What to Eat During the Undereating Phase

　Overeating

　The Great Pump—A Day After Competition

　CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level

　Cyclic AMP

　The Biological Benefits of Stress and Hunger

　Can You Gain Muscle Without Gaining Fat?

PArtitioning: Converting Fat to Muscle

　cGMP: Enhancing Thyroid Actions

　cGMP and Potency

　Chronic Elevation of cGMP

　The Combustion Engine Principle

PART II: MUSCLE GAIN

　CHAPTER 3 Steroid Hormones: The Most Powerful Growth-MaterializingAgents

　Steroid Hormone Synthesis

　Undereating and Exercise Stimulate Steroid Hormone

　Synthesis

　Peptide-Stimulating Hormones and Their Specific Steroid

　Hormone Targets

　High Mitochondrial Capacity Required for Proper

　Steroidal Impact

　How Dietary Fat and Cholesterol Affect Steroid Hormones

　High Energy Turnover Enhances Androgen Production

　How to Take Advantage of Steroid Hormone Actions

　Regulating Steroid Hormone Levels

　DHT for Maximum Anabolic Impact

　How Testosterone and DHT Are Produced

　Aromatizing—The Modern Man’s Nightmare

　Steroid Promoters vs. Steroid Suppressors

　The “Cocktail Hormone” Impact

　Take Advantage of the Cortisol Wave

　Reach Maximum Anabolic Potential During Exercise

　Supersets and Forced Sets

　Aldosterone for Survival and Muscle Toning

　Steroid Receptors’ Super Actions

　Steroid Hormones: Practical Notes

　CHAPTER 4 Dietary Fats for Repair and Growth

　Good Fats, Bad Fats

　Food for Sex and Muscles

　Anti- and Pro-Inflammatory Prostaglandins

　Anti-Inflammatory Drugs and Painkillers Suppress Growth

　Growth-Inhibiting EFAs

　EFA Balance: The Most Critical Contributing Factor for

　Maximum Performance

　EFA Ratios for Reducing Inflammation, Sensitizing Insulin, andGaining Muscle

　“Bad” Fat Can Help Build Muscle

　Practical Conclusions

　CHAPTER 5 Growth Hormone

　Growth Hormone Basics

　GH and Dopamine for Sustaining Potency and Muscularity

　Stimulation and Inhibition of Growth Hormone

　GH Secretagogues

　Feeding Cycles and Growth Hormone

　Neuropeptide Y and Galanin

　Hunger and Growth

　CHAPTER 6 Insulin-Like Growth Factor 1

　IGF1 and Muscular Development

　IGF1 and Muscular Differentiation

　IGF1 and Heat-Shock Proteins

　Natural Methods to Enhance IGF1 Actions

　CHAPTER 7 The Anabolic Cycle: Timing Is Everything

　Short and Long Anabolic Impacts

　Manipulating the Anabolic Cycle

　Exercise and Rest

　How to Take Advantage of the Anabolic Cycle

　Eat to Gain

　Conclusions: The Anabolic Cycle

　CHAPTER 8 Super Muscle: How to Develop Muscle with SuperiorBiological Capabilities

　Size and Power

　Fast-Twitch and Slow-Twitch Muscles

　Developing Super Muscles

　Muscle Wiring

　Super Muscle Fiber

　Muscle Shifting: Improving Body Proportion

　Muscle Gain versus Muscle Waste

　Let Your Body Redesign Itself

　Preservation of Active Muscles

　Muscle Nourishment

　Post-Exercise Recovery Meals

　Summary

　Some Practical Dietary Tips for Muscle Gain

PART III: FAT LOSS

　CHAPTER 9 The Biological Principles of Fat Loss

　Carbohydrate and Calorie Restrictions

　Eliminating the Reasons for Fat to Exist

　Subcutaneous and Visceral Fat

　Delayed Fat Loss

　Fat Functions

　Insulin Resistance

　Toxicity

　Step 1: Increased Fat Utilization

　Step 2: Increased Energy Turnover

　Step 3: Increased Detoxification

　Regulation of Body Fat via Set Points

　Frequent and Over-Consumption of Carbs

　Fat Loss and Exposure to Cold Temperatures

　Stress and Stubborn Fat

　Lipolysis: The Chemistry of Fat-Burning

　Low-Carb Ketogenic Diets

　Fat-Burning Hormones

　Practical Tips for Eliminating the Reasons for Fat toAccumulate

PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONS

　CHAPTER 10 Insulin’s Essential Role in Muscle Gain and FatLoss

　Insulin and IGF1

　Insulin and the Thyroid Hormones

　Insulin and the Pentose Phosphate Pathway

　CHAPTER 11 The Single Overriding Biological Principles of MuscleGain and Fat Loss

　Maximize Muscle Functions While

　Minimizing Fat Functions

　Final Note

　Notes

　References

　Index

About the Author
内容简介:
　　Diet and fitness books appear at a dizzying rate – and with awealth of dubious claims – in a culture facing increasing healthproblems based on a sedentary lifestyle. Ori Hofmekler’s MaximumMuscle, Minimum Fat pulls out of the pack by focusing on thebiological principles that dictate muscle gain and fat loss.Written for the widest readership–competitive athletes,bodybuilders, trainers, martial artists, sports nutritionists andcoaches, dieters, and anyone concerned about their health–the bookbuilds on the concepts popularized in The WarriorDiet. Author Hofmekler describes in simple, lay terms howunder-eating and fasting can trigger an anabolic switch thatstimulates growth and rejuvenation; how to reengineer the body atthe cellular level to burn fat and build muscles; and how tonaturally manipulate the body’s hormones for rapid muscle fusionand faster fat breakdown. Maximum Muscle, Minimum Fat offerssmart strategies for taking advantage of hunger to stimulategrowth, burn fat, and boost brain power; techniques for turninginsulin into a muscle builder instead of a fat gainer; and methodsfor shattering training and diet plateaus–in the process enhancingmetabolic function, improving performance, and increasing thecapacity to gain, and sustain, prime health
作者简介:
　　Ori Hofmekler is a well-known political artist and healthexpert. The founder, editor, and publisher of the national healthand fitness magazine Mind and Muscle Power, he is the authorof The Anti-Estrogenic Diet and The Warrior Diet.
目录:
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 FATLOSS

　CHAPTER 1 Turning On the Anabolic Switch

　Anabolism and Catabolism

　Negative-Feedback Control

　How to Materialize Maximum Growth Potential

　How to Turn Growth Potential into Muscle Gain

　Undereating

　Exercise on an Empty Stomach

　What to Eat During the Undereating Phase

　Overeating

　The Great Pump—A Day After Competition

　CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level

　Cyclic AMP

　The Biological Benefits of Stress and Hunger

　Can You Gain Muscle Without Gaining Fat?

PArtitioning: Converting Fat to Muscle

　cGMP: Enhancing Thyroid Actions

　cGMP and Potency

　Chronic Elevation of cGMP

　The Combustion Engine Principle

PART II: MUSCLE GAIN

　CHAPTER 3 Steroid Hormones: The Most Powerful Growth-MaterializingAgents

　Steroid Hormone Synthesis

　Undereating and Exercise Stimulate Steroid Hormone

　Synthesis

　Peptide-Stimulating Hormones and Their Specific Steroid

　Hormone Targets

　High Mitochondrial Capacity Required for Proper

　Steroidal Impact

　How Dietary Fat and Cholesterol Affect Steroid Hormones

　High Energy Turnover Enhances Androgen Production

　How to Take Advantage of Steroid Hormone Actions

　Regulating Steroid Hormone Levels

　DHT for Maximum Anabolic Impact

　How Testosterone and DHT Are Produced

　Aromatizing—The Modern Man’s Nightmare

　Steroid Promoters vs. Steroid Suppressors

　The “Cocktail Hormone” Impact

　Take Advantage of the Cortisol Wave

　Reach Maximum Anabolic Potential During Exercise

　Supersets and Forced Sets

　Aldosterone for Survival and Muscle Toning

　Steroid Receptors’ Super Actions

　Steroid Hormones: Practical Notes

　CHAPTER 4 Dietary Fats for Repair and Growth

　Good Fats, Bad Fats

　Food for Sex and Muscles

　Anti- and Pro-Inflammatory Prostaglandins

　Anti-Inflammatory Drugs and Painkillers Suppress Growth

　Growth-Inhibiting EFAs

　EFA Balance: The Most Critical Contributing Factor for

　Maximum Performance

　EFA Ratios for Reducing Inflammation, Sensitizing Insulin, andGaining Muscle

　“Bad” Fat Can Help Build Muscle

　Practical Conclusions

　CHAPTER 5 Growth Hormone

　Growth Hormone Basics

　GH and Dopamine for Sustaining Potency and Muscularity

　Stimulation and Inhibition of Growth Hormone

　GH Secretagogues

　Feeding Cycles and Growth Hormone

　Neuropeptide Y and Galanin

　Hunger and Growth

　CHAPTER 6 Insulin-Like Growth Factor 1

　IGF1 and Muscular Development

　IGF1 and Muscular Differentiation

　IGF1 and Heat-Shock Proteins

　Natural Methods to Enhance IGF1 Actions

　CHAPTER 7 The Anabolic Cycle: Timing Is Everything

　Short and Long Anabolic Impacts

　Manipulating the Anabolic Cycle

　Exercise and Rest

　How to Take Advantage of the Anabolic Cycle

　Eat to Gain

　Conclusions: The Anabolic Cycle

　CHAPTER 8 Super Muscle: How to Develop Muscle with SuperiorBiological Capabilities

　Size and Power

　Fast-Twitch and Slow-Twitch Muscles

　Developing Super Muscles

　Muscle Wiring

　Super Muscle Fiber

　Muscle Shifting: Improving Body Proportion

　Muscle Gain versus Muscle Waste

　Let Your Body Redesign Itself

　Preservation of Active Muscles

　Muscle Nourishment

　Post-Exercise Recovery Meals

　Summary

　Some Practical Dietary Tips for Muscle Gain

PART III: FAT LOSS

　CHAPTER 9 The Biological Principles of Fat Loss

　Carbohydrate and Calorie Restrictions

　Eliminating the Reasons for Fat to Exist

　Subcutaneous and Visceral Fat

　Delayed Fat Loss

　Fat Functions

　Insulin Resistance

　Toxicity

　Step 1: Increased Fat Utilization

　Step 2: Increased Energy Turnover

　Step 3: Increased Detoxification

　Regulation of Body Fat via Set Points

　Frequent and Over-Consumption of Carbs

　Fat Loss and Exposure to Cold Temperatures

　Stress and Stubborn Fat

　Lipolysis: The Chemistry of Fat-Burning

　Low-Carb Ketogenic Diets

　Fat-Burning Hormones

　Practical Tips for Eliminating the Reasons for Fat toAccumulate

PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONS

　CHAPTER 10 Insulin’s Essential Role in Muscle Gain and FatLoss

　Insulin and IGF1

　Insulin and the Thyroid Hormones

　Insulin and the Pentose Phosphate Pathway

　CHAPTER 11 The Single Overriding Biological Principles of MuscleGain and Fat Loss

　Maximize Muscle Functions While

　Minimizing Fat Functions

　Final Note

　Notes

　References

　Index

About the Author

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MAXIMUM MUSCLE, MINIMUM FAT

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