Resources Used For the 8% Body Fat Blueprint
Here are is the list and people I used to while creating the 8% Body Fat Blueprint. The research findings and my own personal experience using my own program formed the blueprint for my new eating, training and supplementation protcols when dieting and getting lean for any occasion, event, show etc, This doesn’t mean I’m NOT going to change. I certainly will, I’m NOT an expert, I’m a self experimenter who uses research to form hypotheses and test them for a leaner, healthier, more muscular body.
The list below is a vast list of various studies, articles and helpful resources I read, reviewed and pulled from to substantiate my claims in the program. The premise however, remains simple…earn your carbs and only eat them when your most insulin sensitive. Train right and train hard, be consistent and take care of sleep, water and supplements with a 80% consistency grade (if that makes sense).
Carb and protein superior post workout https://www.ncbi.nlm.nih.gov/pubmed/16775553/
Rate of muscle glycogen replenishment enhanced with protein and carbs https://www.ncbi.nlm.nih.gov/pubmed/1601794/
Cardio Not Effective for Weight Loss: https://www.ncbi.nlm.nih.gov/pubmed/21787904
Fat utilization during exercise. https://www.ncbi.nlm.nih.gov/pubmed/9232557
Essentials of Strength and Conditioning 4th Edition
Reducing carb intake to shift fuel source to fatty acids
Insulin functions, fat metabolism and effects on fat regulation.
Fat burning during/post exercise due to norepinephrine, growth hormone and epinephrine)
Article on insulin