This guest post was written by Jason Klein, Former Fitness Instructor, US Marines and founder of the NEW Marine Body.
We all have a “fit but fat” friend.
Trust me, we all do. Just have a think for a minute.
You know, the guy who’s got a fairly lean build, but still fights to hide his flabby gut in public.
Unfortunately, our “fit but fat” friends are becoming more and more common in our society.
And what about you? Do you just so happen to have 5-10 pounds of extra fat conveniently hiding your “hot abs” from the world?
I say this because most of us, at least to some extent, are permanently trying to lose those last annoying 5-10 pounds that are hiding our defined abs. Yes, you can feel your abs right now, but the problem is that you can’t see them for all the fat on top.
But contrary to popular opinion, the problem of excessive fat storage isn’t due to anything like fatty foods, carbs, or high-fructose corn syrup. Society has long been attacking the wrong culprits, while the real issue has been hiding in the corner of the room all along.
We just haven’t been able to see it because of the blinders put in place by the food industry.
Here’s the problem. Ever since man first started to manipulate food preservatives during the 70s and 80s, we’ve been heading towards downright risky hormonal imbalances.
These imbalances have been the stealth bomber that exacerbate many of our modern health problems. In particular our ever-growing fat storage issues, and not to mention our inability to build and maintain lean muscle tissue.
Have you been the victim of this?
We all know about Darwin’s “Evolution of Man”, but let me break down the vicious cycle that I’ve come to call…
The Evolution of “Fat But Fit” Man
It all begins with poor insulin health.
You’ve probably heard insulin described as the transporter or storage hormone. That’s exactly what it does. Insulin transports and stores nutrients. Just like any hormone, though, insulin can easily be over utilized. You see, without even knowing it, your body can be in a constant state of insulin over-production.
When we eat food, those nutrients are broken down and enter our bloodstream in their simplest form – sugar. As our blood sugar levels rise, our pancreas receives a signal telling it that nutrients are available and need to be stored. This is where insulin comes in.
Insulin is released from the pancreas and enables the transport and storage of these nutrients.
Here’s the problem. What do we usually eat first thing in the morning? Bread, or maybe if we’re feeling like good boys and girls, a bowl of oatmeal. And as a response to these foods, your body starts the day with a hefty dose of insulin production.
What do we snack on? Maybe a banana or oatmeal bar. And what’s for lunch? A sandwich, maybe?
In response, the body is pumping out insulin at full force all day. This leads to a problem known as insulin resistance.
This is essentially the same concept as when a smoker needs to smoke more and more to get the same nicotine response. They’ve become increasingly nicotine resistant.
Insulin resistance can lead to problems such as:
- Type II diabetes
- Heart disease
- Fatty liver
- PCOS in women
- Skin lesions
- Growth abnormalities
The main point to take home here, though, is that when you become insulin resistant, your body has to produce more of it. Remember how I said that insulin is the transport and storage hormone? Well, your body is now better than ever at storing nutrients as fat.
Now, correcting this problem takes a little time and effort. I’m going to share with you two important steps for regaining control of your hormonal levels and fat loss once and for all.
Step 1: Eat Clean
Everyone knows this part, but not everyone does it. In order to get your hormone levels back in balance, you’ve got to eat clean foods. Think, “Is this food in its original package?” Get an abundance of color. Stay away from white foods.
Step 2: Hyperdrive Your Metabolism
Step 2 only takes around 8 minutes.
It’s a simple method that I call the Fat Loss Turbine.
The classic jet turbine has three primary engine components. There’s a similar process involved with your metabolism.
See, the one thing that fit people have got right is that they’ve ignited their own Fat Loss Turbine, which burns through calories and fat like a jet turbine.
Here’s how to ignite yours.
In Marine training, the focus is on hitting large muscle groups in a strategic manner. What does this accomplish?
- Increased after-burn in the working muscles
- Induce optimal muscle growth and fat loss
This is achieved by pairing exercises for large muscle groups with an exercise that involves explosively raising your body from the ground. This is done in a similar style to a Tabata workout, except rather than working out for just 4 minutes, we’re going to be working for 8 minutes.
So what does a Fat Loss Turbine workout look like?
Below is one of the originals that you can try today!
Turbine of the Day: 8-Minute Lower Body Workout
Notes: Each exercise lasts for 40 seconds, with a 20 second rest between exercises. Check out the video for a full walkthrough.
1. Single-leg Glute Bridge (right leg, then left leg)
2. Inverted Hamstring (right leg, then left leg)
3. Frozen Split (right leg, then left leg)
4. Quad Extension (right leg, then left leg)
There are two additional steps to create the full Fat Loss Turbine. I designed this method during my time as a fitness instructor for the US Marine Corps and Navy. Check it out here!
Now, go crush it.
Jason Klein is the creator of the Marine Body. Jason has a Master’s degree in Exercise Science and Performance Enhancement, and is committed to helping everyone from US Marines to soccer moms get in incredible shape.
Start your journey to Marine fitness NOW! <=
I think the glute bridge training is too risky for people with no training experiences … You may injure your spine or neck …
I’ve been intermittent fasting for a few months. It’s not the weight-loss miracle some people think it is, but it’s a good way to control what you eat (by simply limiting the time that you actually can eat). As a by product, your blood stream is free of glucose for longer, which helps you become more sensitive to insulin.
Thanks for the article Jason.
Great article. Sharing it on my facebook page. 🙂
Thanks so much Jenn! Glad you enjoyed it! 🙂