Super-fast twitch type iib muscle can have "profound effect" on metabolism and body fat

"the results from the current study indicate that modest increases in type IIb skeletal muscle mass can have a profound systemic effect on whole-body metabolism and adipose mass."

"increased type II muscle mass attenuates the pathological consequences of excess adiposity on whole-body metabolism."

"These findings indicate that type II muscle has a previously unappreciated role in regulating whole-body metabolism through its ability to alter the metabolic properties of remote tissues."

Fast/Glycolytic Muscle Fiber Growth Reduces Fat Mass and Improves Metabolic Parameters in Obese Mice

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2828690/

A diet you can stick to

Interesting point about: the diet you can stick to is the diet you should be doing.

It's not only true of yo-yo dieting, its also true with junk food, you know you can't keep eating it.

Mentions that the #1 factor in successful fat loss is being able to sustain it, which is not based on will power. Will power-based diets always fail.

Also good point that "eating clean" is an overused underdefined term.

Bottom line: learning how to eat healthy for you is the lifelong task, if you keep trying you will get better and better at it. It's a journey because people are extremely different in their metabolism speed and nutrient needs.

Layne Norton
https://www.youtube.com/watch?v=IhDnkrUEq6w

gyms today = health coffee shops

"gyms today are like health coffee shops"

Lee Priest on gyms today
https://www.youtube.com/watch?v=BQMQsbiNV3Y

key chains that leads to fat burning

HSL burns stored fat
perlipin guards stored fat
so have to:
1. get rid of perilipin to allow HSL to work
2. increase HSL

Key chains in fat burning:

adrenaline and/or glucagon > cAMP > PKA > reduce perilipin
higher fat diet > higher HSL > burns fats faster (assuming perilipin is gone to allow access to stored fat)

-First, perilipin is the shield that keeps fat cells from being broken down (by HSL). To burn stored fat you have to get rid of perilipin otherwise HSL cannot access fat.

-So the question is, how to you get rid of perilipin? Through activating cAMP which triggers PKA (protein kinase A). PKA phosphorylizes perilipin i.e. gets rid of it, which is the goal.

-So then how do you trigger PKA? This is the big question. Best answers now: through triggering the hormones glucagon and adrenaline (epinephrine)

-So then how do you trigger glucagon and epinephrine?

-Trigger glucagon by eating protein

-Trigger adrenaline by exercising at higher intensities

http://www.ncbi.nlm.nih.gov/books/NBK22429/

"glucagon / hsl axis" is really the [low perilipin] / hsl axis
http://www.unleashyourthin.com/eat-this-to-turn-on-your-fat-burning-switch/