Trouble Spot Fat Loss: Lose Weight, Build Muscle, and Say Goodbye to Problem Areas for Good

249 Pages·2016·1.97 MB·English

by  Krahn Bruce.

Copyright © 2015 Bruce Krahn
All rights reserved. The use of any part of this publication, reproduced, transmitted in any form
or by any means electronic, mechanical, photocopying, recording or otherwise, or stored in a
retrieval system without the prior written consent of the publisher—or in the case of
photocopying or other reprographic copying, license from the Canadian Copyright Licensing
Agency—is an infringement of the copyright law.
Appetite by Random House® is a registered trademark of Random House LLC.
Library and Archives of Canada Cataloguing in Publication is available upon request.
Print ISBN: 978-0-449-01653-4
eBook ISBN: 978-0-44901654-1
Cover image: Grant Hickey, except front cover top middle © Lior Zilberstein Stocksy United, top
right © Lumina Stocksy United
Cover design by Five Seventeen
Image on this page appears courtesy of Revive magazine.
Published in Canada by Appetite by Random House®,
A division of Random House of Canada Limited,
A Penguin Random House Company
www.penguinrandomhouse.ca
v3.1
CONTENTS
Cover
Title Page
Copyright
Foreword
Preface
Introduction
Part One—Fundamentals
1
Small Hinges Swing Big Doors 14 Essential Rules for Body
Transformation
2
How to Get Your Ass in Gear and Never Fail Again
Part Two—The Simple Science of Fat Loss
3
The Skinny on Fat
4
Trouble Spot Fat and Hormones
5
Ditching the Diet Dogma
6
Body Recomposition What Matters Most
Part Three—Your Body Minus the Fat
7
Carb Fasting The Fastest Way to Lose 10 Pounds of Fat
8
The Adrenaline Protocols Exercise for Maximum Fat Loss
9
Supplements That Actually Work
Part Four—Your Body Plus the Muscle
10
Carb Feasting The Fastest Way to Gain 10 Pounds of Muscle
11
Sexy on Demand How to Peak for a Special Event
12
The Trouble Spot Maintenance Plan
Recipes
Anytime Meals
Post-Workout Meals
Exercises
Selected Sources
Acknowledgements
FOREWORD
The book you are holding in your hands contains the most cutting-edge,
valid, and effective advice for losing trouble spot fat than anything else
on the market today. If you’ve tried to lose fat and failed, you’ve
probably figured out that more than 90% of diet and fitness advice out
there is not just bad, it’s dead wrong.
“Eat less, move more” has been the most overhyped mantra of the past
50 years. I’ve found it interesting that despite this idea being pushed by
a lot of fitness and diet “gurus” and even by medical doctors, in those 50
years we’ve witnessed the biggest spike in obesity in history.
“Eat less, move more” is simply bad advice. Next time you hear it,
turn around and run. It’s the advice of simpletons, armchair experts, and
the uneducated. Most offer this advice in a breezy spirit of brushing off
complications and trying to “keep things simple.”
Staying in shape is not that simple. If it were, such a high percentage
of the population wouldn’t be obese. However, rest assured it’s not
overly complicated either. But it does require science, a sound strategy,
and sustainability, as you’ll soon see.
The problem with the “eat less” part of the mantra is that eating less
will make you hungry, kill your energy to burn fat, and strip away any
and all of your calorie-burning, optimal body-shaping lean muscle. It
will simply back your body into a corner, with nowhere to go.
Let’s say I eat 2000 calories a day, and I’m overweight. So I “eat less”
by cutting down to 1500 calories a day. I lose weight briefly before my
metabolism adjusts by slowing down, and I regain most of the weight
back.
So, what do I do when my old “less” becomes the new “more” and I
start to gain weight again? Go down to 1000 calories? When does that
stop? There is no limit to the notion of “eat less,” which officially makes
this the worst advice. Ever.
Similarly, the problem with the “move more” part of the mantra is
that there is no measurability or end point. Do I keep going until I hurt
myself? Until I win an Olympic gold medal? Until I’m living at the gym,
working out two hours a day?
The mantra simply suggests move more, but it provides no stopping
point. There’s no “until.” When pressed, “experts” who espouse this
mantra will say that “move more” entails going to the gym on a regular
basis and being active throughout the day. It might mean taking the
stairs instead of the elevator, choosing a parking spot that’s further from
the door, and so on.
And aren’t you already doing this? And where has it got you? The
problem is that this advice does not include intensity, effort, or
progression—the cornerstone components of great health and a body
others envy.
Sure, the “move more” advice may help you lose the first 10 or 20
pounds of body fat if you’re lucky, but it’ll never help you lose those
final pounds of trouble spot fat hiding your sexy and sculpted frame
underneath.
I assume the unspoken finish line for the “Eat less, move more”
mantra is reaching your target weight. But what if you never reach it?
Or what if you hit it but look soft, scrawny, and weak? Or what if you
hit it by following unsustainable diet and fitness habits that ruin your
social life? Well, I guess it’s just a matter of time before you gain all that
weight back and blame yourself for not being able to follow this
“simple” advice.
So, what’s the solution?
Before I get into that, let me share my personal experience. As a
bestselling muscle-building author and professional fitness model, I
believe in effective training. I was strongly nudged by a close friend, the
famous Dr. John Berardi, to link up with Bruce because he was on to
some cutting-edge information to eliminate trouble spot fat, and it was
very different from what the mainstream media and magazines were
teaching. I had to know more, since I always have a hard time losing the
final few pounds around my lower abs. And I wanted to use the
information to look and feel my best and pass it on to my clients who
struggled with trouble spots of their own, such as the lower back, chest,
thighs, triceps, and butt.
Bruce and I met at my favorite Mediterranean restaurant, and it was
immediately apparent that he was the real deal. I couldn’t help but size
him up in between bites of my chicken and tabbouleh. Forty-five years
old, he was ripped to shreds with bulging biceps and a physique that
dripped with confidence, and if not for his genuine and grateful smile, I
would have been intimidated.
The purpose of our meet-up was to discuss his desire to grow his
online business—my expertise. He told me about his debilitating bout of
depression that almost ended his life in his early 20s. How he turned to
dumbbells and barbells instead of drugs, and how these events led to a
turning point in his life that resulted in a career in fitness. Helping
others with fitness and diet just clicked for him, and shortly after he
found himself busy in the world of celebrity training with the likes of
Nelly Furtado, Criss Angel, and Tom Cochrane.
Did I say I was impressed?
I was most impressed that Bruce’s physique represented a “trade up”—
and that means a lot coming from a guy who is a world-class fitness
model and hangs out with many of the greatest fitness models and
bodybuilders in the world.
Truth is, in my world, the majority of fitness and diet “gurus” are a
joke. We laugh at them because they preach one thing and do another,
and most of them fall into two physique categories: skinny and weak, or
soft and chubby. Personally, I don’t take advice from people who don’t
look the part—I don’t care how many academic degrees they have listed
after their name. Don’t export your advice if it’s not working in your
own life!
Like I said, Bruce is the real deal. He practices what he preaches and
wears the medal of all medals: six-pack abs 365 days a year, not just
when it’s time to get ready for a photo shoot. I understand that not
everyone wants six-pack abs, but if you’re going to give fat-loss advice,
at least have a flat stomach!
I asked him, “Bruce, what’s your approach to getting rid of trouble
spot body fat—you know, those last 10 to 20 pounds of stubborn fat?”
And that’s when he told me about his brand-new masterpiece, Trouble
Spot Fat Loss.
As someone who gets pitched dozens of “new” product ideas, rarely
does anything truly new come across my desk. I asked him, “What makes
Trouble Spot Fat Loss different from the other gazillion diet books out
there?”
Bruce replied, “This is the only book that specifically addresses the
problem of losing gender-specific trouble spot fat. While there are plenty
of books on weight loss, there is no book that specifically speaks to the
hormonal cause of hard-to-lose fat in problem areas, and what can be
done to get rid of it.”
I let out a huge sigh of relief. I might have thrown the rest of my
chicken at him if he had said “It’s simple, just move more and eat
less …”
Trouble Spot Fat Loss is a scientific approach to reducing fat around
your personal trouble spots, using innovative and amazingly effective
methods to help both the athletic and the not-so-athletic.
Bruce explained that the reason so many people have trouble spots is
imbalances in their body’s biochemistry, especially imbalances of
hormones. If you doubt the power of hormones, take a look at what
steroids have done to so many athletes. And just as steroid hormones can
build muscle, other hormones can cause you to store fat on your belly,
back, legs, hips, and arms. His approach is beyond super-cool and
explains why the entire “Eat less, move more” mantra fails so many
hardworking, good folks.
Not only does Trouble Spot Fat Loss educate you on what really matters
when it comes to overall fat loss but it gives fitness-focused individuals
an edge—something to take their results to the next level. If you already
train hard, belong to a fitness club, purchase organic food, regularly
consume supplements, and are out for getting great results, this is the
book missing from your fitness library.
Bruce teaches you scientific, strategic, and sustainable methods to take
your body to its optimal physique, without all the unwanted fat. Apply
his carb-fasting regimen (see chapter 7) and Adrenaline Protocols (see
chapter 8) and you’ll shock your friends the next time you strip down to
your bathing suit at a pool party. They’ll all want to know what you’ve
been up to.
Bruce shows you how to shed your trouble fat, and keep it off. Then
it’s all about your body plus the muscle. This is where every other book
fails, and becomes just the next diet book.
Unless you learn how to add at least 10 pounds of muscle to your
body, you will forever struggle to lose fat. End of story. Adding a few