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How to Pack on Ugly Fat

If you know how to pack on ugly fat, you will also know how NOT to pack on ugly fat.

Diet and Lifestyle Are Key to Ugly Fat Gain

The modern Western diet and lifestyle are major keys to the increasing percentage of people who are overweight or obese.

obese photo

Photo by Tobyotter

While many blame genetics, the gene pool has not changed dramatically enough to cause the epidemic of obesity. What has changed is the foods we eat. The genetic code allows for enormous fat increases when the body is provided with a typical modern Western diet.

The Proceedings of the Nutrition Society article Body-weight regulation: causes of obesity indicates: “However, the increasing rates of obesity cannot be explained exclusively by changes in the gene pool, although genetic variants that were previously ‘silent’ are now being triggered by the high availability of energy- and fat-dense foods, and by the increasingly sedentary lifestyle of modern societies.”

Our Western lifestyle consists increasingly of a low energy, sedentary life with many labor saving devices. Couple this with high-energy, low fiber meals containing lots of refined sugars. This lack of physical activity while consuming far too many calories can only lead to energy storage in the form of ugly fat.

In addition, when we eat we are not receiving the “I’m full” signals that would cause of to stop eating. Instead of consuming fiber rich foods that fill up the stomach, we are consuming highly refined carbohydrates with nearly all the fiber removed. We get the sugars without the fiber in the raw foods that would slow digestion.

Another article in the European Journal of Clinical Nutrition entitled A satiety index of common foods tells us, “These kinds of extremely low-fat, high-carb meals do not keep hunger at bay because they are not based on slowly-digested carbs and probably don’t contain enough protein.”

The modern food industry is dedicated to sales, marketing, and food research. They have scientifically investigated different levels of salt, sugar, fat, the chewing sound, and the feeling of food in your mouth. They optimize these factors in order to drives sales. Michael Moss’ book, Salt Sugar Fat tells the story of how the food industry has become so profitable by concentrating on taste, convenience and cost. All important to the modern consumer.

And, don’t forget that these convenience foods are, well, convenient. They are always at hand. As soon as you think you’re hungry you can reach for a convenience food. You may remember the Snickers candy bar slogan, “Don’t let hunger happen to you.” So, always have a few candy bars with you so you don’t experience hunger.

2001 Commercial – “Don’t Let Hunger Happen to You”

Eventually you may develop a food addiction. You’ll fall in love with a food that makes you feel good. You won’t be able to resist another severing until that food is gone. You’ll always find reasons to indulge in more of the food. And, you’ll eat too much even while knowing it’s not healthy.

How to Pack On Ugly Fat

Consume Manufactured  Convenience Foods

obese woman photo

Photo by Tobyotter

The best way to pack on the fat is to avoid natural, raw foods. Instead, consume as many manufactured convenience foods as possible. Avoid raw foods that contain fiber which slows digestion, helps moderate insulin levels, and helps prevent constipation, hemorrhoids, and some cancers.

Much research has goon into manufactured foods to ensure that they are engineered to be highly palatable. They will taste good and you will enjoy eating them. They contain precise amounts of sugar, salt and fat to make you want to eat them. And, often, eat them to excess.

Second, ensure that the manufactured foods you consume do not contain much fiber.

You want to make sure that the sugars in the manufactured foods are digested and get into your blood stream as quickly as possible. This puts more glucose into your blood than you can possible use. Excess blood glucose causes insulin to spike in order to store this sugar energy in fat cells.

Your fat cells will bulge and even more ugly fat cells will be created to store all this excess energy.

Third, watch the TV commercials for new convenience foods. Make sure to give them a try. After all, they have been engineered to taste great and be less filling so you can have more.

Do Not Exercise After Meals

After all, you want the excess glucose to be stored as fat for later use. Using it after meals for exercise defeats the purpose of consuming the manufactured foods.

As your insulin levels begin to spike as more glucose enters you blood stream, the glucose is stored. The spike in insulin levels actually will remove a lot of glucose from your blood stream, lowering glucose levels and decreasing your overall energy level. You will begin to feel tired, and will definitely not want to exercise.

This is a time for a nap. Take an after meal siesta to celebrate the addition of fat to your already bulging fat cells.

Packing on Ugly Fat is Easy

Just do what the average American already does to experience weight gain. Have a “busy” life that requires manufactured convenience foods. Eat these meals every day and watch your ugly fat accumulate.

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Too Much Exercise But Not Enough Results? Lose Weight And Improve Your Health

Statistic Brain tells us that the total revenue of gyms and health clubs in the United States is $21.8 billion. Worldwide, the revenue is $75.7 billion.

IdeaFit tells us that people join a gym to get fit, lose weight, and stay in shape.

treadmill exercise photo

Photo by beltz6

Obviously, people want to exercise to lose weight. Gym memberships, home gym equipment, and workout videos all play their part. But, what are the best exercises for losing weight?

Go to any gym and you will see many people on treadmills, steppers, stair climbers, ellipticals, and cycles (spinners) doing their cardio workouts.

But, a lot of scientific investigations have determined that high intensity interval (or intermittent) training, HIIT, is superior to long cardio endurance training, ET.

Here are just a few studies you should be aware of:

  • From the journal Metabolism, the article Impact of exercise intensity on body fatness and skeletal muscle metabolism by AngeloTremblay, Jean-Aimé Simoneau, and Claude Bouchard of the Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Québec, Canada:

    “The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program.

  • A summary article, High-Intensity Intermittent Exercise and Fat Loss by Stephen H. Boutcher, School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney:

    The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

    The effect of HIIE training on fasting insulin and insulin resistance is shown in Table 1. As can be seen all studies that have assessed insulin response to HIIE have recorded significant improvements of between 23% and 58% increase in insulin sensitivity.

  • From the journal Applied Physiology, Nutrition, and Metabolism, the article High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle indicates:

    This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d·week–1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.

  • In the journal The Journal of Sports Medicine and Physical Fitness, an articleHigh intensity interval exercise training in overweight young women indicates:

    Sixty female university students (aged 19-20, BMI≥25kg/m2 and percentage body fat ≥ 30%) were chosen and then randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group…

    Both of these exercise training programs produced significant improvements in the subjects’ body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The tangible results achieved by our relatively large groups of homogeneous subjects have demonstrated that the HIIT program is an effective measure for the treatment of young women who are overweight.

  • An article HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans by Micah Zuhl, Ph.D. and Len Kravitz, Ph.D. indicates:

    Because of the nature of high intensity exercise, the effectiveness of this type of training for fat burning has been examined closely. Perry et al. (2008) showed that fat oxidation, or fat burning was significantly higher and carbohydrate oxidation (burning) significantly lower after 6 weeks of interval training.

    Increased mitochondria (the energy factory of the cell) size and number is becoming a hallmark adaptation to HIIT (Gibala, 2009). This is referred to as an increase in mitochondria density, and has been thought for many years to only occur from chronic endurance training. Mitochondria use oxygen to manufacture ATP (the energy molecule of the cell) at high levels through the breakdown of carbohydrates and fat during aerobic exercise… An increase in these mitochondrial oxidative enzymes leads to more effective fat and carbohydrate breakdown for fuel.

  • In the journal Applied Physiology, Nutrition, and Metabolism, an article Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? indicated:

    Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health.

The science is clear. For better cardiovascular health, less insulin resistance, and greater fat loss, high intensity interval training (HIIT) should be part of your workout routine.

HIIT Training on Treadmill Video
This is by far the best way to burn fat and not lose muscle. Target fat with high Intensity interval training. This can be adapted to any cardio machine.


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Even More Fat Burning Tips

Now, take a look at 101 really sneaky ways to lose fat. You’ll learn one simple, free secret to activate your fat burning process and keep it going strong. Note: James Bond did this every morning in Ian Fleming’s books.