To Top

IRON MAN E-Zine: Issue #440: 3 Shocking Fat-Burning Facts

IRON MAN E-Zine: Issue #440:
3 Shocking Fat-Burning Facts


3 Shocking Fat-Burning Facts

It’s the time of year when body-conscious folks start working to look their best by summer. A flat belly is great, and etched abs can really grab attention–but there’s nothing like phenomenal abdominals WITH overall muscle and rippedness.

The problem is, most people fail to even get to the first level–a flat, no-fat midsection. Why? It usually has something to do with the following 3 fat-burning facts you should be aware of. Knowing these will help you succeed in exiting the chub club and joining the buff brigade…

1) When your insulin is up, you can’t burn fat. That’s correct, insulin turns off fat burning. Insulin is a storage hormone that shuttles excess energy substrates to fat cells. What causes insulin to surge? A few things: large, stomach-stretching meals; simple carbohydrates (candy, cake, sodas, chips, etc.); and whey protein.

Did you get that last one? Many, many bodybuilders have whey-protein shakes between solid-food meals to feed their muscles; however, it’s a superfast protein that spikes insulin. So every time you chug down a whey shake, there’s an insulin wake, and fat burning stops dead in its tracks. What’s the alternative?

Use a casein-whey protein array instead. Casein is a slow-digesting protein that trickles into your bloodstream for hours–and it prevents the dreaded insulin spike that turns off fat burning.

But isn’t straight whey a better muscle builder? That’s debatable. Consider this: The most potent human growth substance on earth is mother’s milk–and it’s about half whey and half casein. [Note: We use Muscle Meals meal replacements and Pro-Fusion protein powder–both are casein-egg-whey protein arrays–but there are other combo-protein brands out there.]

2) You’re not burning as many calories as you think. According to Dr. Doug McGuff, if you hit the treadmill for an hour and burn 300 calories, that’s not 300 EXTRA calories you burned. You have to subtract the calories you would’ve burned just being awake. That’s your basal metabolic rate (BMR).

For an average 185-pound man that’s 80 to 100 calories an hour. So you really only burned an extra 200 calories during that hour on the treadmill. More bad news. One pound of fat equals 3,500 calories. That means it would take you about 17 hours on that treadmill to burn ONE measly pound of fat…

That fact is not to discourage you but to make you realize that you need proper diet AND exercise to make a big dent in fat stores. If you cut back portions at your meals to create a 200-calorie deficit each day and you also weight train and do a little extra cardio activity, you can easily lose 3 pounds of fat a week consistently and in a healthy manner. But don’t just do cardio because…

3) Weight training is the number-one exercise for burning fat. There are a number of reasons why that’s true…

• Weight training increases your fat-burning hormones: testosterone, growth hormone and epinephrine; steady-state cardio does not.

• Weight training builds muscle, and muscle stokes your metabolism. Steady-state cardio does not build muscle. That’s very important: If you add five pounds of muscle, your body burns an extra 250 to 300 calories a day. It’s why inactive older people get fatter and fatter–they gradually lose muscle and their metabolisms slow to a crawl so they pack on bodyfat. They need to lift weights to reverse the process. Remember, build more muscle to burn more fat.

• Weight training uses glycogen for energy, which comes from carbohydrates. So a lot of the carbs you eat replenishes muscle glycogen rather than being treated as excess energy and moved to fat cells. People who don’t weight train see most of the carbs they eat go directly to fat because they don’t have a muscle-glycogen deficit.

• Weight training creates muscle microtrauma, which burns bodyfat during the repair process. If you get a little sore from a workout, that’s not a bad thing–your body will work hard to repair it, and that takes excess energy, a lot of which comes directly from bodyfat. (For more on that and how to enhance that process in the gym, see The Ultimate Fat-to-Muscle Workout e-book.)

•Weight training removes sugar from your bloodstream, creating an ideal environment for fat burning. That’s why you should do about 20 minutes of low-intensity cardio work immediately AFTER your weight workout–because with no sugar in your system your body will tap into bodyfat instantly. It’s the most efficient time to hit the treadmill.

Please forward this e-zine to anyone you know who is interested in losing bodyfat as quickly as possible. For more info, like meal-by-meal eating schedules, see our X-treme Lean diet and nutrition e-book, which also contains complete weight-training programs (of course) designed for increasing fat-burning hormones and building muscle.

Till next time, train hard–and smart–for BIG results.

—Steve Holman and Jonathan Lawson


1) X-Rep Mass Workout Offer: Our 2 BIG best-selling X-Rep e-books–The new X-traordinary X-Rep Workout and Beyond X-Rep Muscle Building. You save $20. For more info, click here.

2) Triple-Shred Discount Fat-Loss Offer: Get our rip-up-for-summer fat-to-muscle e-books, X-treme Lean, X-traordinary Abs and The Fat-to-Muscle Workout. You save up to $35. For more info, click here.


X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides…

X-WORKOUTS: Find specialized e-workout programs, including Power-Density, 10×10 and Eric Broser’s Power/Rep Range/Shock….

NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.

Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.

To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.


This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.


Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.


Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at

All Content (c) Copyright 2010 IRON MAN Magazine
All Rights Reserved

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in E-zine

  • Ezine 918: Pain-to-gain

    Subject: IRON MAN E-Zine: Issue #918: Pain-to-gain exercise change (build more muscle size) Q: I’m a big fan of Position-of-Flexion mass training....

    Steve Holman and Jonathan LawsonDecember 19, 2014
  • Ezine #905: Rhythm Method for More Muscle Hypertrophy

    I've been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one....

    Steve Holman and Jonathan LawsonNovember 13, 2014
  • Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

    I really like X-centric sets . Great muscle feel and pump. I'm getting ready...

    Steve Holman and Jonathan LawsonOctober 20, 2014
  • Ezine #897: Speed Muscle Growth

    Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what...

    Iron Man MagazineOctober 3, 2014
  • Ezine #879: No-Cardio Fat Loss

    Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio...

    Steve Holman and Jonathan LawsonSeptember 3, 2014
  • Slight Volume Uptick to Get Big Quick

    I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know...

    Steve Holman and Jonathan LawsonAugust 29, 2014
  • Best Muscle-Growth Method for You

    Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I'm wondering if 4X is better for...

    Iron Man MagazineAugust 15, 2014
  • Light the Iso-TORQ Fuse to Get Huge

    When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

    Steve Holman and Jonathan LawsonAugust 11, 2014
  • One Intra-Set Change to Jack Up Muscle Gains

    Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds...

    Steve Holman and Jonathan LawsonJuly 31, 2014