DangerouslyHardcore.

com presents:

Traditional Wisdom Is Keeping

You

FAT
By John Kiefer

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Disclaimer
TheContentpresentedhereinisforinformationalpurposesonlyandintendedfor usebyadultscapableofunderstandingtheContentandcapableofseekingmedical advice from appropriately licensed professionals when necessary or appropriate. Although I have researched various topics extensively and attempted to organize numerous issues associated with diet and exercise in a clarifying manner, the Content is not intended as a substitute for professional medical input or action. Alwaysseektheadviceofaqualifiedhealthproviderregardingamedicalcondition or your ability to apply the Content in a safe manner. Please never disregard professional medical advice or fail to seek it in a timely manner because of somethingyouhavereadanywhere,includinghere.

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Introduction
Imgladyoudecidedtoplungeintoanewworldofsuccessbydownloadingthis freereport.Myths,pseudoscienceanduncheckedgymlorehaveplaguedyour progressforlongenough.Byteachingyouhowthebodyworks,Iwillsupercharge yourprogress. WhatImgoingtosharemightdestabilizeyourfaithineverythingyouthinkyou knowabouteating.Youvebeensabotagedbyparentsandteachers,andnowthat youreonyourown,youcontinuetosabotageyourperformanceandaesthetic goals.Andevenworse:youmaybepassingitaround. Andno,ImnottalkingaboutthoseTwinkiesandHoHosstashedawayinyour cabinets,sodontdarttothekitchentothrowoutallthejunkfood.Frankly,even thosefoodscanbeusedforgood. Itstimetotwistyourconceptofgood,bad,anduglyandsharehowtoaccelerate yourprogress.

Stop Eating Breakfast

Thatsright:thekingofdailynutrition,thepreeminent meal of the day, the home of Lucky the Leprechaun, Breakfast is Trix the Rabbit and Snap, Crackle, and Pop thwarts youreffortstogetbigger,strongerandleaner. making you fatter, slower, Even if you think youre playing it safe with oatmeal and egg whites, or a bowl of fruit and cup of Weight weaker and Watchers yogurt, eating food at the very beginning dumber. of your day is making you fatter, slower, weaker and dumber. Im not bucking an American tradition to be sensational or to say something intriguing just to get your attention. Like you, I ate breakfast religiously, but after
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reading volumes of scientific studies, I realized that breakfast is the ultimate goal crippler. Everyoneofmyclientswhohadadesiretobestronger,faster,leanerorevenjust needed extra brainpower for the LSATachieved instantaneous results by followingmyguidelinesforbreakfast,whichisnobreakfastatall. I dont act on someones pet theory without proof, and I dont think you should either.Mypettheorysgotscientificteeth. So,whyskipbreakfast?

Reason no. 1: Breakfast Stops Fat Loss

Everybody and their kid sister knows the breakfastboostsyourmetabolism rationaleandrepeatsitadnauseam,butdoesitmakesense? Sciencesaysno. Letsthinkintermsofmetabolisminsteadofhungerforaminute.Yourmetabolism whenyouwakeisnotburningcarbs.Idontcarewhatyouatebeforegoingtobed, orhowmuch,yourbodyisburningfatbymorning.Firstthinginthemorningyour metabolismisrippingthroughfatlikeahotknifethroughbutter(ref 1). Fatisthefuel,thebodysthefurnaceandhormonesstoketheflames.Heresaquick rundownoftheaveragepersonshormonalhappeningsaround7AM: Cortisollevelselevatethroughthenightandpeak(ref 2). Ghrelinlevels,themainhungercontrolhormone,peak(ref 3). HumanGrowthHormonelevelspeak(ref 4). Insulinlevelsremainextremelylowfromthenightoffasting(ref 5). Allfouroftheseeffectsstimulatemassivefatburning.
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Trust me, I know youre hungry in the morning, but you should be thankful. Ghrelin may spark hunger, but it also stimulates growth hormone release (ref 6), whichinturn,ignitesmorefatburning (ref 7)!Hungerandfatburninggohandin handfirstthinginthemorningandifyouendurethe hunger, your body rewards you with a six packof Eating breakfast abs. elevates cortisol Evencortisol,normallythoughtofasamuscleburner, breaksdownbodyfatwheninsulinlevelsarelow (ref and insulin 8), which means cortisol in the morning is a monster fatburner. levels, which makes you fat. Acceleratedfatburninglastsallmorningunlessyou eat, which invariably raises insulin levels. The resulting hormonal cocktail, particularly the simultaneouslyelevatedcortisolandinsulin,conspirestomakeyoufat. Breakfast can reduce fat burning for the entire rest of the day (ref 9), and while cortisol levels remain high, the insulin release causes new empty fat cells to be created (ref 10). As the insulin continues to rise, growth hormone subsides (ref 11) andbodyfatburninggrindstoahalt. Skippingbreakfastisawaytolosebodyfatfasterandkeepitoff.

Reason no. 2: Breakfast Makes You Fatter

Skippingbreakfastandeatingmorefoodattheendofthedayinsteadleadstomore fatlosswhenleaningdown.Andthisisntconjecture Researchprovesthateatingbreakfastmakesyoufatter. So what happens when researchers test two groups, one that eats most of their calories in the beginning of the day, to simulate the noeatingafterseven routine,

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andtheotherthatskipsbreakfast,eatingmostoftheirmealsinthelatterhalfofthe day? Bylookingatbodycompositioninsteadofjustbodyweight,researchersfoundthat thebigbreakfasteatinggrouplostmoreweightbutlostalotmoremuscleandalot lessfat.Thenightgroupactuallylostmorefatandkepttheirmuscle(ref 12). Breakfastnotonlycanmakeyoufat,butitkeepsyoufat.

Reason no. 3: Breakfast Makes You Weak

Strengthcoachestypicallyresisttheideaoftrainingwithoutbreakfast,arguingover it until theyre blue in the face. Then, for some reasonI guess because its free to trythey decide to test it out. Suddenly, theyre stronger. Theyre leaner. Theyre morefocused.Afteramonth,theywontshutupaboutbreakfasttheawesomeness ofskippingit. The central nervous system functions with greater efficiencywhennotshovedfromequilibriumwith food. Without the morning disruption of food, motor signals from the central nervous system (CNS) increase in amplitude (ref 13), allowing an increase in singlerep power production, and finemotor control(ref 14). When you skip breakfast and train, the enhanced precision and amplification of your CNS augments your ability to coordinate movement. Youll hold perfect form while lowering 315 lbsintothegrooveandlaunchtheweightfromyourchestforapersonalrecordon thebenchpress.
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When we let the body manage its blood sugar, the nervous system stays fine-tuned and ready to perform.

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Sowhathappenstoyournervoussystemwhenyoueatthatbreakfast,forcingyour bodytoswitchfromburningfattoburningFruityPebbles? The bodys internal dolingout of fuel with an external source that hits all at once. Thebodymustworktodispersetheloadoffoodandachieveanewbalancepoint. Since neurons possess the ability to burn glucose without the help of insulin, fluctuationsinbloodsugarseriouslyaffectfiringefficiency. When the body manages its own production and usage of blood sugar, the nervoussystemstaysfinetunedandreadytoperform.

Reason no. 4: Breakfast Makes You Stupid

NomatterwhatIsayaboutfatloss,someonewillsaythatskippingbreakfastturns peopleintomentalsloths.Doesitreally?Youthinkso?Idisagree.Sodoesscience. When I talk about the mental benefits of skipping breakfast in a public forum, someone always says, Well, I design tests for grade schools and the kids that eat breakfastalwaysperformthebest;Ihavethestudies butIdonthavethetimetoshowyou.Evenifthey havethem,theyreobservationalstudies.Theyrenot experiments. Are there any experiments showing that breakfast improves cognitive abilities? Yes, when those experiments involve severely malnourished people
(ref 15).

When kids skip breakfast they pay attention, behave, and perform better all day.

What about healthy kids? Researchers withheld breakfastfromonegroupofkids,lettingthemeatat

lunch,whiletheothergrouphadabalancedbreakfast.Theyfoundthatwhenkids skipbreakfasttheypayattention,behave,andperformbetterthroughouttheentire schoolday(ref 16).

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Skippingbreakfastsharpensyourfocus.

Reason no. 5: Breakfast Makes You Smaller

All the help you think that Powerbar and banana you down as you rush out the dooranddrivethroughtraffictothegymisalark.Apretrainingmorningsnackis keepingyoupuny! Thatsright:Imgoingstraightforthejugularonthisone. Maybeyoureokaylosingalittlestrength.Maybeyouremarriedandcontentand dontfeellikeyouneedtolookyourbestallthetime so fat loss doesnt matter (which sucks for your spouse,butnojudgmentshere).Andfrankly,IQhas neverbeenyournumberoneconcern,soifastackof pancakes throws off your cognitive powers, so be itthose fluffy, butterdrenched flap jacks justify beingadunceonWhoWantsToBeAMillionaire. Buttogiveupsize,mass,andbulgingbicepsjustso you can keep eating breakfast? If youre willing to trainonanemptystomachorafterhavingjustacup ofcoffeeortwo,thesacrificeandhungerpangswillpaydividends. Trainingwithoutbreakfastdoublesthegrowthresponsecomparedtotrainingon afullstomach. Youreadthatcorrectly.Bytrainingfirstthinginthemorningfasted,liftingweights triggerstwicethegeneticgrowthfactoractivationcomparedtoeatingamealbefore training(ref 17).

Skipping breakfast can double your muscular growth potential.

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Conclusion
Asyoucansee,Imnotsomecrazedantibreakfastzealot.Tobehonest,Iusedtobe a total breakfast Nazi. I wouldnt start the day without downing some sort of nutrition,likeoatmeal,eggwhitesandaproteinshake,andIwouldntletanyoneI workedwithskipthesupposedanabolicwindowthatoccurswhenyouwake. But after a decade of research and experience, I discovered breakfast slows down myresults.IfIwanttogetleaner,stayleanorgetbig,thenIditchbreakfast.Inother words, I always skip breakfast. I do admit that I miss starting the day with pancakes, biscuits and gravy, eggs Benedict or French toast or hashbrowns. Sometimes I even crave large bowl of Cocoa Puffs. I dont mind going without, however.Theresultsareworththesacrifice. WhatamIsaying? Being bigger, stronger and smarter than Ive ever been with far less effort is no sacrifice.

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About the Author

John Kiefer is a highly sought after training and nutrition consultant. His goal to achievesuperhumanresultsforhimselfandothers,andtodiscovertheextremesof human performance through training and nutrition keeps him at the cutting edge. Hehasreadover40,000medicalresearchpaperscoveringvariousfacetsofhuman biology to guide his work. His extensive knowledge of human nutrition and performanceistemperedby15yearsofexperienceapplying,observingandrefining hismethodology.Heprefersbeingcalledbyhissurname,Kiefer. Kiefer graduated Magna Cum Laude with a B.A. in Mathematics and a B.A. in PhysicsfromOtterbeinCollegein1997inunderthreeyears.HereceivedhisMaster ofSciencedegreefromtheUniversityofFloridainDecember2001.In20002001,he took a hiatus in his studies to develop webbased software. He published his first diet book for radical fat loss, The Carb Nite Solution, in 2005 and introduced his second dieting method for strength and lean muscle gain, Carb BackLoading in 2010. Because of his extensive knowledge base, Kiefer advises athletes across several disciplines. In addition to working with everyday people, his current client list includes worldrecord holding power lifters, strongmen, bodybuilders, fitness and figure competitors, IronMan athletes, marathon runners, collegiate strength coaches andeveneditorsofsomeofthemostprestigious fitnessmagazinesintheindustry. YoucanlearnmoreaboutKieferandhisphilosophyatDangerouslyHardcore.

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