By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Wednesday, December 10, 2008
Friday, July 18, 2008
7 Fat Loss Strategies For Busy Moms
7 Fat Loss Strategies For Busy Moms By Holly Rigsby, CPT
www.FitYummyMummy.com
Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.
1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.
Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use exercises that work more than one muscle at a time.
When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.
Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.
A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.
3. Pair exercises.
Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).
This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.
4. Keep your reps between 8 and 12.
Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.
If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.
6. Perform total body workouts.
You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.
7. Cardio is not the cure-all for fat loss.
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.
Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."
www.FitYummyMummy.com
Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.
1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.
Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use exercises that work more than one muscle at a time.
When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.
Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.
A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.
3. Pair exercises.
Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).
This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.
4. Keep your reps between 8 and 12.
Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.
If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.
6. Perform total body workouts.
You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.
7. Cardio is not the cure-all for fat loss.
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.
Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."
Friday, June 13, 2008
What Are Turbulence Training Workouts?
Turbulence Training Workouts have become quite popular recently, especially since famous trainer, Jillian Michaels, of the popular TV show The Biggest Loser, recommended these workouts to her public as a sure way to lose fat fast and firm up.
Turbulence Training is a fitness oriented weight loss program created by expert trainer, Craig Ballantyne. The entire program is built on workouts which are short but highly intensive. This is done because the target audience of TurbulenceTraining are busy, time-crunched people who can't afford to spend hours at the gym, who have jobs, family, and other obligations but still want to have a lean firm body.
There are many kind of Turbulence Training workouts, but what they have in common are the following things:
* They are full body strength and resistance workouts
* They incorporate high intensity interval cardio exercises
* They are high intensity workouts
* The workouts tend to be short
* Most of them are bodyweight workouts
* They all burn a lot of fat and strain the muscles so that you get a full and rewarding workout every time
Reviews of these workouts tend to be positive. You can hear what Jillian Michaels said about it here: Jillian Michaels on Turbulence Training but this isn't such an easy program to follow, especially in the beginning when you're not that fit. Beware: these workouts tend to become addictive. You might go overboard when you do them so pace yourself and develop your fitness level slowly.
Doing these workouts will require a commitment on your part as you need to give it a little time to see results. However, if you're looking to tone up, lose fat, and increase your energy levels, I recommend that you do these workouts on a regular basis.
Turbulence Training is a fitness oriented weight loss program created by expert trainer, Craig Ballantyne. The entire program is built on workouts which are short but highly intensive. This is done because the target audience of TurbulenceTraining are busy, time-crunched people who can't afford to spend hours at the gym, who have jobs, family, and other obligations but still want to have a lean firm body.
There are many kind of Turbulence Training workouts, but what they have in common are the following things:
* They are full body strength and resistance workouts
* They incorporate high intensity interval cardio exercises
* They are high intensity workouts
* The workouts tend to be short
* Most of them are bodyweight workouts
* They all burn a lot of fat and strain the muscles so that you get a full and rewarding workout every time
Reviews of these workouts tend to be positive. You can hear what Jillian Michaels said about it here: Jillian Michaels on Turbulence Training but this isn't such an easy program to follow, especially in the beginning when you're not that fit. Beware: these workouts tend to become addictive. You might go overboard when you do them so pace yourself and develop your fitness level slowly.
Doing these workouts will require a commitment on your part as you need to give it a little time to see results. However, if you're looking to tone up, lose fat, and increase your energy levels, I recommend that you do these workouts on a regular basis.
Monday, June 9, 2008
Body Bot Review - The Workout Robot
Just 5 days ago, I got a membership to an exciting new workout tool called BodyBot which was created by Ryan Lee (the renowned trainer). I thought it will interest you to know what I thought about Body Bot.
So here goes my body bot review:
Body Bot isn't really a robot, it's an online based video program which allows you to create our own workout sessions.
Now, I know that you may be thinking that this is a complicated software which will require a lot out of you to operate, but in fact, it's very simple to use:
You login to your membership page and then you choose which body part you want to workout. You do it with a click of a mouse.
After you're decided which body part you want to workout, you get a wide selection of different body bot exercises to choose from. Each of these exercises works the body part you've chosen. Each exercise that you choose is in fact a 20 second video in which Ryan Lee does the exercise along with you. All right there on your computer screen inside your Body Bot member's page.
You drag with your mouse the exercise you want and place it in a slot at the bottom of your screen. You repeat that with 8 different exercises (in any ordr that you want) and you have a 4 minute workout session which is tailor made for you. You can of course, change it as often as you like. The entire Body Bot experience is very easy.
Now, you just play the workout session and follow what Ryan Lee is doing. It's as simple as that.
The best thing about Body Bot is its versatility. You can create a huge number of different variations of workouts so you never get bored and are always motivated.
I highly recommend this piece of software. It can give you the perfect home workout which is short and intensive.
Check out some video samples here: BodyBot.com
So here goes my body bot review:
Body Bot isn't really a robot, it's an online based video program which allows you to create our own workout sessions.
Now, I know that you may be thinking that this is a complicated software which will require a lot out of you to operate, but in fact, it's very simple to use:
You login to your membership page and then you choose which body part you want to workout. You do it with a click of a mouse.
After you're decided which body part you want to workout, you get a wide selection of different body bot exercises to choose from. Each of these exercises works the body part you've chosen. Each exercise that you choose is in fact a 20 second video in which Ryan Lee does the exercise along with you. All right there on your computer screen inside your Body Bot member's page.
You drag with your mouse the exercise you want and place it in a slot at the bottom of your screen. You repeat that with 8 different exercises (in any ordr that you want) and you have a 4 minute workout session which is tailor made for you. You can of course, change it as often as you like. The entire Body Bot experience is very easy.
Now, you just play the workout session and follow what Ryan Lee is doing. It's as simple as that.
The best thing about Body Bot is its versatility. You can create a huge number of different variations of workouts so you never get bored and are always motivated.
I highly recommend this piece of software. It can give you the perfect home workout which is short and intensive.
Check out some video samples here: BodyBot.com
Sunday, May 18, 2008
Why Cardio Doesn't Work for Fat Loss
Why Cardio Doesn't Work for Fat Loss
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Monday, May 5, 2008
Politically Incorrect Holiday Fat Loss Tips
Politically Incorrect Holiday Fat Loss Tips by Craig Ballantyne
www.TurbulenceTraining.com
I was at a big event last week and was reminded how
important it is to have strategies for this season of high-calorie
parties and busy schedules. But I get ticked off by the tired old
suggestions you find on the Internet or in magazines like Woman's World.
Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the
calories from 5 shortbread cookies.
Well it doesn't work that way...So here are my politically
incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.
By the way, I "borrowed" a few ideas from contestants in my
Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.
Click here to get started with Turbulence Training for Fat Loss:
==> http://www.turbulencetraining.com
Strategy #1 - Green Tea & Almonds
One of the most common tips you'll hear is to "fill up" before you
go to a party where there will be lots of goodies.
Unfortunately, most people I talk to have no luck with this tip.
Most people still go to a party and eat everything in sight.
But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.
The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.
Hopefully that might work for you...
Strategy #2 - Don't waste your time on any fancy cardio programs
Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.
You can't expect to hit the cardio confessional and burn off last
night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.
Here are more nutrition tips:
- Focus on portion control (and if you have no discipline, forget
even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big
opportunities to change your diet and lose fat.
Strategy #3 - Take care of yourself first.
My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.
So take a deep breath. Ask yourself as you're running around to
please everyone else, "Have you set aside time for yourself"
Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.
Strategy #4 - Get on a roll
This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.
Don't procrastinate till January 1st. Get started now. Dozens of
men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.
They aren't waiting for Jan. 1st to show up. They are taking
control now, and getting on a roll, and not letting anything (from
work parties to peer pressure) get in their way.
Strategy #5 - Exercise in short bursts whenever you can
Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!
On a more serious note, here's how to avoid falling off the fitness
program during the busy holiday season.
Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.
Get this workout as part of your bonuses when you start using
Turbulence Training today: http://www.TurbulenceTraining.com
Stay healthy and fit over the holidays,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.squidoo.com/Turbulence-Training-Ebook-Review
www.TurbulenceTraining.com
I was at a big event last week and was reminded how
important it is to have strategies for this season of high-calorie
parties and busy schedules. But I get ticked off by the tired old
suggestions you find on the Internet or in magazines like Woman's World.
Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the
calories from 5 shortbread cookies.
Well it doesn't work that way...So here are my politically
incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.
By the way, I "borrowed" a few ideas from contestants in my
Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.
Click here to get started with Turbulence Training for Fat Loss:
==> http://www.turbulencetraining.com
Strategy #1 - Green Tea & Almonds
One of the most common tips you'll hear is to "fill up" before you
go to a party where there will be lots of goodies.
Unfortunately, most people I talk to have no luck with this tip.
Most people still go to a party and eat everything in sight.
But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.
The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.
Hopefully that might work for you...
Strategy #2 - Don't waste your time on any fancy cardio programs
Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.
You can't expect to hit the cardio confessional and burn off last
night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.
Here are more nutrition tips:
- Focus on portion control (and if you have no discipline, forget
even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big
opportunities to change your diet and lose fat.
Strategy #3 - Take care of yourself first.
My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.
So take a deep breath. Ask yourself as you're running around to
please everyone else, "Have you set aside time for yourself"
Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.
Strategy #4 - Get on a roll
This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.
Don't procrastinate till January 1st. Get started now. Dozens of
men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.
They aren't waiting for Jan. 1st to show up. They are taking
control now, and getting on a roll, and not letting anything (from
work parties to peer pressure) get in their way.
Strategy #5 - Exercise in short bursts whenever you can
Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!
On a more serious note, here's how to avoid falling off the fitness
program during the busy holiday season.
Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.
Get this workout as part of your bonuses when you start using
Turbulence Training today: http://www.TurbulenceTraining.com
Stay healthy and fit over the holidays,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.squidoo.com/Turbulence-Training-Ebook-Review
Sunday, April 27, 2008
How To Lose 20 Pounds Really, Really Fast
How To Lose 20 Pounds Really, Really Fast
By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com
Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was:
"Tell me what you want... and I'll show you how to get it."
Typical reply from client:
"I want to lose 20 pounds fast."
My reply:
"Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?"
They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal...
Their face went white when - with a totally straight face – I pulled out a hacksaw and started walking towards them.... menacingly.
Not sure whether to laugh or run in sheer terror, they said,
"What the heck are you doing?"
"You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!"
I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool...
"Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."
By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (depends on whether I was able to keep a straight face or not)
Finally, the light bulb goes on, and my client would see where I was going with this:
"Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT."
Sometimes I would be having so much fun, I would just keep on playin'...
"But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!"
"Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!”
Naturally, of course, I don't always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this:
"What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body," and I want to be able to *honestly* say back to him, "me too!"
It is on these rare occasions that I know there is still intelligent life on this planet.
If you could answer the question, "What do you want" with the lucidity, clarity and specificity that this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter.
Her answer was what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why."
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this:
WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that’s true, then…
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!)
Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.
A very wise man once said,
"A single measurement is worth a thousand opinions."
So, how do you measure body fat?
Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities
If you want to learn a LOT about various body fat testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle goes into great detail about the pros and cons of all the various fat testing methods. Instead of re-hashing it all here, let me give you three quick and easy, practical suggestions:
Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offer the service for free to all their members.
Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller.
The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don't need someone else to measure you)
Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but what's most important is not the "accuracy" per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it's the person doing the test that is accurate or inaccurate.
Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com
The Slimguide is the best inexpensive caliper available (about $20), but it wasn't designed for you to measure your own body fat like the Accu Measure. You'll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic "SKYNDEX" caliper with the 4-site "Durnin formula.")
The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:
4 Site formula for men (abdomen, suprailiac, thigh, tricep)
% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377
4-Site Formula for women (abdomen, suprailiac, thigh, tricep)
% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072
[Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]
Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you're interested.
Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score."
You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:
For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.
Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.
Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.
Or, (slightly less painful), I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?
You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better - but body fat is where it's at.
By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better have the right answer to my question, "What do you want?"
For more information about a nutrition and training program that focuses exclusively on FAT LOSS, not WEIGHT LOSS, visit: www.burnthefat.com
About the Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on dozens of websites worldwide. For information on Tom's Fat Loss program, visit: www.burnthefat.com
By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com
Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was:
"Tell me what you want... and I'll show you how to get it."
Typical reply from client:
"I want to lose 20 pounds fast."
My reply:
"Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?"
They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal...
Their face went white when - with a totally straight face – I pulled out a hacksaw and started walking towards them.... menacingly.
Not sure whether to laugh or run in sheer terror, they said,
"What the heck are you doing?"
"You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!"
I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool...
"Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."
By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (depends on whether I was able to keep a straight face or not)
Finally, the light bulb goes on, and my client would see where I was going with this:
"Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT."
Sometimes I would be having so much fun, I would just keep on playin'...
"But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!"
"Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!”
Naturally, of course, I don't always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this:
"What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body," and I want to be able to *honestly* say back to him, "me too!"
It is on these rare occasions that I know there is still intelligent life on this planet.
If you could answer the question, "What do you want" with the lucidity, clarity and specificity that this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter.
Her answer was what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why."
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this:
WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that’s true, then…
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!)
Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.
A very wise man once said,
"A single measurement is worth a thousand opinions."
So, how do you measure body fat?
Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities
If you want to learn a LOT about various body fat testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle goes into great detail about the pros and cons of all the various fat testing methods. Instead of re-hashing it all here, let me give you three quick and easy, practical suggestions:
Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offer the service for free to all their members.
Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller.
The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don't need someone else to measure you)
Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but what's most important is not the "accuracy" per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it's the person doing the test that is accurate or inaccurate.
Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com
The Slimguide is the best inexpensive caliper available (about $20), but it wasn't designed for you to measure your own body fat like the Accu Measure. You'll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic "SKYNDEX" caliper with the 4-site "Durnin formula.")
The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:
4 Site formula for men (abdomen, suprailiac, thigh, tricep)
% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377
4-Site Formula for women (abdomen, suprailiac, thigh, tricep)
% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072
[Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]
Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you're interested.
Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score."
You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:
For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.
Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.
Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.
Or, (slightly less painful), I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?
You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better - but body fat is where it's at.
By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better have the right answer to my question, "What do you want?"
For more information about a nutrition and training program that focuses exclusively on FAT LOSS, not WEIGHT LOSS, visit: www.burnthefat.com
About the Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on dozens of websites worldwide. For information on Tom's Fat Loss program, visit: www.burnthefat.com
Wednesday, April 16, 2008
How To Avoid 8 Years Of Poor Health In A Fat Body
How To Avoid 8 Years Of Poor Health In A Fat Body
By Rob Poulos
I was puttering around on the internet this morning and I saw something that caught my eye. It was the latest data regarding our current life expectancy as humans from the World Health Organization, along with a history of how that's changed over the years.
This info went all the way back to the Neanderthal period (the guys from the Geico commercials) up to present day humans. Those poor Geico guys only lived to be 20 years old on average, while today's humans can expect about 75 years of life.
But did you know that today's people have an average healthy life expectancy of just 67 years? In other words, this is saying that you can expect 8 years of your life in poor health. 8 years! That's 2900+ days of poor health. I don't know about you, but that's not something I'm looking forward to.
I sure think we can do better than 67 years of good health on this planet. And you know what? We can. This number is an average. Like anything else, you don't have to be average if you don't want to be. The average person doesn't exercise properly, if at all. The average person doesn't know how to make the right foods selections and maintain a healthy diet. The average person doesn't apply themselves mentally and emotionally to maintain relatively stress free living.
If this sounds a little bit too much like you, the good news is you don't have to be this person any longer. While it is a shame that today's health, fitness, and diet industry is simply confusing more people than it's helping, there are a few people and organizations out there that can provide a realistic, effective and efficient approach to breaking past the average healthy life span and living those years full of energy, strength, and vitality.
I get questions from my Fat Burning Furnace readers all the time, after going through the FBF materials, about how they can't believe how little exercise I recommend. And even though I've told them up front that they can let go of the aerobics or traditional cardio, many still have trouble doing that. And what I tell them is directly related to the subject of life expectancy and just how much time we really have in our lives.
I tell them that having a lean, strong, and healthy body is great. It's one of the most important things we can attain. Period. But, how much time is it worth to you? That's the question I asked myself over and over when seeking out my own methods and developing the FBF methods.
Most people, after years and years of trial and error, come to realize that spending several days and hours a week working out is just not worth the trouble. And carefully measuring your food, counting calories, and depriving yourself of nutrient rich foods like whole grain carbohydrates is also something that shouldn't be necessary to enjoy a healthy and energy filled life. And it isn't.
What we really should be focusing on is how much time and effort is minimally required to get the results we're looking for. Think about that. Not how much, but how much is minimally required. Remember, we've got just 67 healthy years as a starting point...If I valued my time on this planet, this is what I would be searching for.
If it really took hours and hours a week and all of that crazy nutrition manipulation to burn fat, build muscle, strength, and cardiovascular health, I'm not sure I'd do it. Not for very long anyway. I've tried that approach, for years, and if you have you know it's no fun. And it's just not realistic given the demands our lives place on us in today's world.
But as I've mentioned before, you don't have to worry about that kind of stuff anymore. The principles in my FBF system allow you to approach your genetic potential for a lean, strong, and healthy body in just minutes each week and with very simple lifestyle changes.
I've been using the FBF principles for a while now. I work out twice each week. I even take a week off entirely every few weeks or so. I don't count calories. I don't deprive myself of the foods I love. If it's my daughter's birthday, I eat a piece of cake. I just work the FBF principles and continue to stay in great shape day after day, week after week, year after year.
I work out so little because of the way the workouts are performed and created, and I eat with such flexibility because I stick with the FBF lifestyle, which gives you the power of flexibility and variation that is lacking in most programs.
What I'm saying is that I've discovered what is minimally required to give me the health and body that I wanted. And many of my FBF students are doing it as well. Sure I could add another day a week to my workouts, but at this point it would actually be detrimental to my results. I could also start messing with my diet in all sorts of crazy ways, but that would just make my body angry and cause me unneeded stress.
So, I ask you, are you trying to find what's minimally required to get you the results you want? If you truly value your time and the other worthy pursuits in your life, I'm suggesting that this is exactly what you should be doing. If you don't, you may just end up being an average 67 year old with 8 years of poor health to look forward to.
Claim your free copy of Rob Poulos's "7 Secrets Of Permanent Fat Loss & Fitness" at his website: http://www.fatburningfurnace.com
Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness. Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.
By Rob Poulos
I was puttering around on the internet this morning and I saw something that caught my eye. It was the latest data regarding our current life expectancy as humans from the World Health Organization, along with a history of how that's changed over the years.
This info went all the way back to the Neanderthal period (the guys from the Geico commercials) up to present day humans. Those poor Geico guys only lived to be 20 years old on average, while today's humans can expect about 75 years of life.
But did you know that today's people have an average healthy life expectancy of just 67 years? In other words, this is saying that you can expect 8 years of your life in poor health. 8 years! That's 2900+ days of poor health. I don't know about you, but that's not something I'm looking forward to.
I sure think we can do better than 67 years of good health on this planet. And you know what? We can. This number is an average. Like anything else, you don't have to be average if you don't want to be. The average person doesn't exercise properly, if at all. The average person doesn't know how to make the right foods selections and maintain a healthy diet. The average person doesn't apply themselves mentally and emotionally to maintain relatively stress free living.
If this sounds a little bit too much like you, the good news is you don't have to be this person any longer. While it is a shame that today's health, fitness, and diet industry is simply confusing more people than it's helping, there are a few people and organizations out there that can provide a realistic, effective and efficient approach to breaking past the average healthy life span and living those years full of energy, strength, and vitality.
I get questions from my Fat Burning Furnace readers all the time, after going through the FBF materials, about how they can't believe how little exercise I recommend. And even though I've told them up front that they can let go of the aerobics or traditional cardio, many still have trouble doing that. And what I tell them is directly related to the subject of life expectancy and just how much time we really have in our lives.
I tell them that having a lean, strong, and healthy body is great. It's one of the most important things we can attain. Period. But, how much time is it worth to you? That's the question I asked myself over and over when seeking out my own methods and developing the FBF methods.
Most people, after years and years of trial and error, come to realize that spending several days and hours a week working out is just not worth the trouble. And carefully measuring your food, counting calories, and depriving yourself of nutrient rich foods like whole grain carbohydrates is also something that shouldn't be necessary to enjoy a healthy and energy filled life. And it isn't.
What we really should be focusing on is how much time and effort is minimally required to get the results we're looking for. Think about that. Not how much, but how much is minimally required. Remember, we've got just 67 healthy years as a starting point...If I valued my time on this planet, this is what I would be searching for.
If it really took hours and hours a week and all of that crazy nutrition manipulation to burn fat, build muscle, strength, and cardiovascular health, I'm not sure I'd do it. Not for very long anyway. I've tried that approach, for years, and if you have you know it's no fun. And it's just not realistic given the demands our lives place on us in today's world.
But as I've mentioned before, you don't have to worry about that kind of stuff anymore. The principles in my FBF system allow you to approach your genetic potential for a lean, strong, and healthy body in just minutes each week and with very simple lifestyle changes.
I've been using the FBF principles for a while now. I work out twice each week. I even take a week off entirely every few weeks or so. I don't count calories. I don't deprive myself of the foods I love. If it's my daughter's birthday, I eat a piece of cake. I just work the FBF principles and continue to stay in great shape day after day, week after week, year after year.
I work out so little because of the way the workouts are performed and created, and I eat with such flexibility because I stick with the FBF lifestyle, which gives you the power of flexibility and variation that is lacking in most programs.
What I'm saying is that I've discovered what is minimally required to give me the health and body that I wanted. And many of my FBF students are doing it as well. Sure I could add another day a week to my workouts, but at this point it would actually be detrimental to my results. I could also start messing with my diet in all sorts of crazy ways, but that would just make my body angry and cause me unneeded stress.
So, I ask you, are you trying to find what's minimally required to get you the results you want? If you truly value your time and the other worthy pursuits in your life, I'm suggesting that this is exactly what you should be doing. If you don't, you may just end up being an average 67 year old with 8 years of poor health to look forward to.
Claim your free copy of Rob Poulos's "7 Secrets Of Permanent Fat Loss & Fitness" at his website: http://www.fatburningfurnace.com
Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness. Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.
Monday, April 7, 2008
Why Bother With The Master Cleanse?
There's a lot of buzz surrounding the Master Cleanse. Lately it seems like every Hollywood actress or actor who needs to get in shape is turning to this decades old health system that involves drinking a mixture of lemon juice, maple syrup, and cayenne pepper.
With all the diets out there to choose from why would anyone bother with the Master Cleanse?
There's two main reasons people like the Master Cleanse. The first (and most obvious) is that it works. The results people are getting with the Master Cleanse border on miraculous, and they are backed by thousands of devoted users who are living testimonials to the effectiveness of the Master Cleanse.
The second reason people choose the Master Cleanse over other diets and wellness programs is that it's fast. The typical person only spends 10 days on the Master Cleanse, compared to other diets that can last months or even years you can see why they choose the Master Cleanse.
Another interesting thing about the Master Cleanse lasting just 10 days is that you only need a short term burst of will power to get through it. Having to sacrifice for months is what makes other diets so hard to stay on, but most people can will their way through 10 days.
What can you expect from 10 days on the Master Cleanse?
Even though most people are going on the Master Cleanse to lose weight quickly, there's many other health benefits to be gained by doing the Master Cleanse. Flushing out your system is what the Master Cleanse is really designed to do. Even back 60 years ago when the Master Cleanse was first invented people had health problems as a result of waste building up inside of them. Today with processed foods, pollution, and all around poor diets our bodies desperately need to be flushed out every once in a while.
When you flush out your body with the Master Cleanse the waste you eliminate will be abnormal. The smell, color, and texture of the waste that comes out of your body shocks some people, so you should be prepared.
If you want to try the Master Cleanse there's more you need to know then just drinking the lemonade mixture for 10 days. In fact most people who try the Master Cleanse without knowing all the steps fail. If you think the Master Cleanse is something you would like to try there's a good book at Master Cleanse that you should read before starting the Master Cleanse because it covers the common problems people face, and how to avoid them.
With all the diets out there to choose from why would anyone bother with the Master Cleanse?
There's two main reasons people like the Master Cleanse. The first (and most obvious) is that it works. The results people are getting with the Master Cleanse border on miraculous, and they are backed by thousands of devoted users who are living testimonials to the effectiveness of the Master Cleanse.
The second reason people choose the Master Cleanse over other diets and wellness programs is that it's fast. The typical person only spends 10 days on the Master Cleanse, compared to other diets that can last months or even years you can see why they choose the Master Cleanse.
Another interesting thing about the Master Cleanse lasting just 10 days is that you only need a short term burst of will power to get through it. Having to sacrifice for months is what makes other diets so hard to stay on, but most people can will their way through 10 days.
What can you expect from 10 days on the Master Cleanse?
Even though most people are going on the Master Cleanse to lose weight quickly, there's many other health benefits to be gained by doing the Master Cleanse. Flushing out your system is what the Master Cleanse is really designed to do. Even back 60 years ago when the Master Cleanse was first invented people had health problems as a result of waste building up inside of them. Today with processed foods, pollution, and all around poor diets our bodies desperately need to be flushed out every once in a while.
When you flush out your body with the Master Cleanse the waste you eliminate will be abnormal. The smell, color, and texture of the waste that comes out of your body shocks some people, so you should be prepared.
If you want to try the Master Cleanse there's more you need to know then just drinking the lemonade mixture for 10 days. In fact most people who try the Master Cleanse without knowing all the steps fail. If you think the Master Cleanse is something you would like to try there's a good book at Master Cleanse that you should read before starting the Master Cleanse because it covers the common problems people face, and how to avoid them.
Tuesday, April 1, 2008
Can You Think Yourself Thin?
The Law Of Attraction And Weight Loss: Can You Think Yourself Thin?
By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com
--------------------------------------------------
Metaphysics & Brain science merge and prove that positive thinking and goal setting literally create your body and your entire life experience
---------------------------------------------------
On recently broadcast special edition of CNN's Larry King Live, Mr. King interviewed a panel of "mind experts" about how the thoughts you think literally turn into the events you experience, the material things you possess... AND even the health of your body.
For years, "positive thinking" and goal-setting were often criticized as "pollyanna" and "the law of attraction" was relegated into the category of "new age" fluff.
On the recent Larry King show, panel experts Bob Proctor, John Assaraf and others who were featured in the movie 'The Secret' explained that recent breakthroughs in neuroscience along with understanding mental laws, reveal why goal setting, the "law of attraction" and "positive thinking" all work, regardless of whether you look at them from a metaphysical or a scientific perspective.
Scientists have even identified specific parts of the brain, such as the reticular activating system (RAS), which works with the visual parts of our brain to call our conscious attention to things that are important to reaching our goals and to filter out those things that are unimportant.
The RAS is activated by "programming" goals into our sub-conscious minds. Our sub concscious mind is the "power center" and THIS is the mechanism that explains why goal setting and positive thinking are now being accepted as scientific methods for change.
We are discovering that our brain is cybernetic in nature, which means that it is literally like a computer, waiting for a program to be installed.
Here's the kicker - the subconcsious is completely neutral and impartial - it will carry out any instructions you give it.
Unfortunately, many of us are still running negative programs we picked up from others as children when our non-conscious minds were totally open and impressionable, or which we developed over the years as a result of repetition of our own negative thinking.
As it turns out, our own thoughts, repeated daily, are one of the primary ways that our "mental computer" is programmed on a sub-conscious level, which is the level of beliefs, habits and automatic behavior.
To change your results, you must overwrite old negative programming and install positive new programming into your subconscious.
This can be achived through such techniques as written goal setting, positive self-talk (affirmations), and mental imagery (visualization).
In the 1970's, the Soviets and East Germans were the first to formally use structured mental rehearsal, and at that time, they dominated in several olympic sports. This was reported in great detail in Charles Garfield's landmark book, "Peak Performance." Today, virtually all elite athletes use visualization extensively, as we now know that the brain cannot differentiate between real practice and practice that is vividly imagined.
If you are getting more of the same negative results in your life - such as the same health problems, or the same body fat continues to return even after you lose it, then you have probably been un-consciously running old negative programs and re-inforcing them with negative thought patterns.
You can begin the positive mental reprogramming process by writing down your goals, changing your internal dialogue and taking a few minutes to relax, quiet your mind and perform a session of visualization or mental rehearsal every day (seeing yourself in your "mind's eye" not as you currently are, but as you ideally would like to be).
These methods, repeated often enough, will begin to program the non- conscious portion of the mind, which is the same part of the mind that controls your heart beat, digestion and new cell production, all on "automatic pilot."
In the last decade, neuroscientists discovered that you have the capacity to create an almost infinite number of new neural connections in your brain when you run new thought patterns.
The Old neural pathways are like grooves in a record, and if you are struggling with your health related behaviors or behaviors in any other area of your life, you have been playing the "old records" over and over again.
If you were to carve a new groove into that record, it would never play the same way again. the old pattern would weaken and the new one would take over. Brand new, positive thoughts, feelings and images begin to create new neural patterns.
Psychologists estimate that it takes 21 to 30 days to establish a new pattern in your brain. During this time, the focus on sticking with your practice and repeating your new thought patterns is critical.
Is this easy? For most people, no it's not. In fact, controlling your thinking and keeping it constructive may be one of the most difficult challenges you have ever faced. Fortunately, writing goals and reading affirmations can help get you started.
You can take some of the pressure off yourself by simply accepting that negative thoughts and self criticisms will pop up from time to time. Just observe them, without mulling over them or adding to them, and change the polarity of the thought by quickly repeating one of your positive affirmations or by changing your mental pictures.
So is there something to this whole "positive thinking" thing?
The philosophers and theologians have been saying yes for the entire span of recorded history: "As you think, so shall you be." Variations on this proverb can be found in every spiritual and philosophical tradition.
But... if you are the left-brained, "prove-it-to-me" type, you dont have to go on faith anymore. Scientists are beginning to prove more and more convincingly that thoughts are powerful things. Even Larry King seemed impressed with what his panel of "mind mentors" had to say.
So how soon are you going to begin your mental training right alongside your physical training? When are you going to learn how to harness this power locked up inside your mind?
Guess what? You're already using this force every day because you cannot turn it off. Whatever you are thinking and picturing in your mind repeatedly on a daily basis is already on it's way to you, so it's simply a matter of HOW you are using it, not IF you are using it.
What do you say to yourself every day? Do you say, "I am becoming leaner, healthier and more muscular every day?"... or do you say "I am a fat person - Ive tried everything, nothing ever works?"
The fact is - you can think yourself thin and healthy or you can think yourself obese and ill. Maybe not in the literal sense...but most certainly as the critical part in the chain of causation...
You see, there's a lot of talk these days in the personal improvement world about law of attraction, manifesting, intention, visualization, affirmations and of course, positive thinking.
Without understanding that there is an orderly, scientific basis underneath all of these things, many people will simply remain skeptics, while on the opposite extreme, others may get the idea that you can sit around meditating and visualizing, then expect a mystical "law of attraction" to kick in and then "poof!" a great body materializes out of thin air... along with the perfect relationship, a nice bank account and fantastic career success.
What really happens is "Positive thinking" and related methods quite literally re-program your brain, which in turn creates new behaviors that move you physically toward whatever you have been thinking about and focusing on.
So success is achieved through positive thinking + positive doing.... attraction + action. There are two sides to the coin. Without paying attention to both, you may continue to struggle... often against nothing but yourself.
If you want to transform your body or any other aspect of your life, then you have to change on the inside (the mind) first and then everything else will follow.
This process of *scientific* goal setting and mental reconditioning through emotionally charged mental imagery (visualization) and internal mental dialogue (affirmations) is the very first thing I have always taught my clients and the first thing I wrote about in my book, Burn The Fat, Feed The Muscle You can learn all of these techniques in detail in chapter 1. Learn more about the psychology of body transormation inside the Burn The Fat ebook:
www.burnthefat.com
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com.
By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com
--------------------------------------------------
Metaphysics & Brain science merge and prove that positive thinking and goal setting literally create your body and your entire life experience
---------------------------------------------------
On recently broadcast special edition of CNN's Larry King Live, Mr. King interviewed a panel of "mind experts" about how the thoughts you think literally turn into the events you experience, the material things you possess... AND even the health of your body.
For years, "positive thinking" and goal-setting were often criticized as "pollyanna" and "the law of attraction" was relegated into the category of "new age" fluff.
On the recent Larry King show, panel experts Bob Proctor, John Assaraf and others who were featured in the movie 'The Secret' explained that recent breakthroughs in neuroscience along with understanding mental laws, reveal why goal setting, the "law of attraction" and "positive thinking" all work, regardless of whether you look at them from a metaphysical or a scientific perspective.
Scientists have even identified specific parts of the brain, such as the reticular activating system (RAS), which works with the visual parts of our brain to call our conscious attention to things that are important to reaching our goals and to filter out those things that are unimportant.
The RAS is activated by "programming" goals into our sub-conscious minds. Our sub concscious mind is the "power center" and THIS is the mechanism that explains why goal setting and positive thinking are now being accepted as scientific methods for change.
We are discovering that our brain is cybernetic in nature, which means that it is literally like a computer, waiting for a program to be installed.
Here's the kicker - the subconcsious is completely neutral and impartial - it will carry out any instructions you give it.
Unfortunately, many of us are still running negative programs we picked up from others as children when our non-conscious minds were totally open and impressionable, or which we developed over the years as a result of repetition of our own negative thinking.
As it turns out, our own thoughts, repeated daily, are one of the primary ways that our "mental computer" is programmed on a sub-conscious level, which is the level of beliefs, habits and automatic behavior.
To change your results, you must overwrite old negative programming and install positive new programming into your subconscious.
This can be achived through such techniques as written goal setting, positive self-talk (affirmations), and mental imagery (visualization).
In the 1970's, the Soviets and East Germans were the first to formally use structured mental rehearsal, and at that time, they dominated in several olympic sports. This was reported in great detail in Charles Garfield's landmark book, "Peak Performance." Today, virtually all elite athletes use visualization extensively, as we now know that the brain cannot differentiate between real practice and practice that is vividly imagined.
If you are getting more of the same negative results in your life - such as the same health problems, or the same body fat continues to return even after you lose it, then you have probably been un-consciously running old negative programs and re-inforcing them with negative thought patterns.
You can begin the positive mental reprogramming process by writing down your goals, changing your internal dialogue and taking a few minutes to relax, quiet your mind and perform a session of visualization or mental rehearsal every day (seeing yourself in your "mind's eye" not as you currently are, but as you ideally would like to be).
These methods, repeated often enough, will begin to program the non- conscious portion of the mind, which is the same part of the mind that controls your heart beat, digestion and new cell production, all on "automatic pilot."
In the last decade, neuroscientists discovered that you have the capacity to create an almost infinite number of new neural connections in your brain when you run new thought patterns.
The Old neural pathways are like grooves in a record, and if you are struggling with your health related behaviors or behaviors in any other area of your life, you have been playing the "old records" over and over again.
If you were to carve a new groove into that record, it would never play the same way again. the old pattern would weaken and the new one would take over. Brand new, positive thoughts, feelings and images begin to create new neural patterns.
Psychologists estimate that it takes 21 to 30 days to establish a new pattern in your brain. During this time, the focus on sticking with your practice and repeating your new thought patterns is critical.
Is this easy? For most people, no it's not. In fact, controlling your thinking and keeping it constructive may be one of the most difficult challenges you have ever faced. Fortunately, writing goals and reading affirmations can help get you started.
You can take some of the pressure off yourself by simply accepting that negative thoughts and self criticisms will pop up from time to time. Just observe them, without mulling over them or adding to them, and change the polarity of the thought by quickly repeating one of your positive affirmations or by changing your mental pictures.
So is there something to this whole "positive thinking" thing?
The philosophers and theologians have been saying yes for the entire span of recorded history: "As you think, so shall you be." Variations on this proverb can be found in every spiritual and philosophical tradition.
But... if you are the left-brained, "prove-it-to-me" type, you dont have to go on faith anymore. Scientists are beginning to prove more and more convincingly that thoughts are powerful things. Even Larry King seemed impressed with what his panel of "mind mentors" had to say.
So how soon are you going to begin your mental training right alongside your physical training? When are you going to learn how to harness this power locked up inside your mind?
Guess what? You're already using this force every day because you cannot turn it off. Whatever you are thinking and picturing in your mind repeatedly on a daily basis is already on it's way to you, so it's simply a matter of HOW you are using it, not IF you are using it.
What do you say to yourself every day? Do you say, "I am becoming leaner, healthier and more muscular every day?"... or do you say "I am a fat person - Ive tried everything, nothing ever works?"
The fact is - you can think yourself thin and healthy or you can think yourself obese and ill. Maybe not in the literal sense...but most certainly as the critical part in the chain of causation...
You see, there's a lot of talk these days in the personal improvement world about law of attraction, manifesting, intention, visualization, affirmations and of course, positive thinking.
Without understanding that there is an orderly, scientific basis underneath all of these things, many people will simply remain skeptics, while on the opposite extreme, others may get the idea that you can sit around meditating and visualizing, then expect a mystical "law of attraction" to kick in and then "poof!" a great body materializes out of thin air... along with the perfect relationship, a nice bank account and fantastic career success.
What really happens is "Positive thinking" and related methods quite literally re-program your brain, which in turn creates new behaviors that move you physically toward whatever you have been thinking about and focusing on.
So success is achieved through positive thinking + positive doing.... attraction + action. There are two sides to the coin. Without paying attention to both, you may continue to struggle... often against nothing but yourself.
If you want to transform your body or any other aspect of your life, then you have to change on the inside (the mind) first and then everything else will follow.
This process of *scientific* goal setting and mental reconditioning through emotionally charged mental imagery (visualization) and internal mental dialogue (affirmations) is the very first thing I have always taught my clients and the first thing I wrote about in my book, Burn The Fat, Feed The Muscle You can learn all of these techniques in detail in chapter 1. Learn more about the psychology of body transormation inside the Burn The Fat ebook:
www.burnthefat.com
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com.
Wednesday, March 26, 2008
3500 Calories To Lose A Pound:
3500 Calories To Lose A Pound - Is This Formula All Wrong?
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
Most fitness conscious people have heard that there are 3,500 calories in a pound of fat, so if you create a deficit of 3500 calories in a week, you lose a pound of weight. If you create a deficit of 7000 calories in a week, you lose two pounds, and so on. Right? Well, not so fast…
Dr. Kevin Hall, an investigator at the National Institute of Health in Bethesda has done some interesting research about the mechanisms regulating human body weight. He recently published a new paper in the International Journal of Obesity that throws a wrench in works of the “3500 calories to lose a pound” idea.
Some of the equations in his paper made my head hurt, but despite the complex math he used to come to his conclusions, his article clearly prompts the question, "3500 calories to lose a pound of WHAT?" His paper also contained a lot of simple and practical tips you can use to properly balance your caloric intake with output, fine tune your calorie deficit and help you retain more muscle when you diet.
Below, I’ve distilled some of the information into a simple bullet-point summary that any non-scientist can understand. Then I wrap up with my interpretation of how you can apply this data in your own fat loss program:
Calculating the calories required to lose a pound and fine-tuning your caloric deficit
* 3500 calories to lose a pound has always been the rule of thumb. However, this 3500 calories figure goes back to research which assumed that all the weight lost would be adipose tissue (which would be ideal, of course).
* But as we all know (unfortunately), lean body mass is lost along with body fat, which would indicate that the 3500 calorie figure could be an oversimplification.
* The amount of lean body mass lost is based on initial body fat level and size of the calorie deficit
* Lean people tend to lose more lean body mass and retain more fat.
* Fat people tend to lose more body fat and retain more lean tissue (revealing why obese people can tolerate aggressive low calorie diets better than already lean people)
* Very aggressive low calorie diets tend to erode lean body mass to a greater degree than more conservative diets.
* whether the weight loss is lean or fat gives you the real answer of what is the required energy deficit per unit of weight loss
* The metabolizable energy in fat is different than the metabolizable energy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories.
* If you lose lean body mass, then you lose more weight than if you lose fat.
* If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound.
* But if you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you manage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)
* If you have a high initial body fat percentage, then you are going to lose more fat relative to lean, so you may need a larger deficit to lose the same amount of weight as compared to a lean person
* Creating a calorie deficit once at the beginning of a diet and maintaining that same caloric intake for the duration of the diet and after major weight loss fails to account for how your body decreases energy expenditure with reduced body weight
* Weight loss typically slows down over time for a prescribed constant diet (the “plateau”). This is either due to the decreased metabolism mentioned above, or a relaxing of the diet compliance, or both (most people just can’t hack aggressive calorie reductions for long)
* Progressive resistance training and or high protein diets can modify the proportion of weight lost from body fat versus lean tissue (which is why weight training and sufficient protein while on calorie restricted diets are absolute musts!)
So, based on this info, should you throw out the old calorie formulas?
Well, not necessarily. You can still use the standard calorie formulas to figure out how much you should eat, and you can use a 500-1000 calorie per day deficit (below maintenance) as a generic guideline to figure where to set your calories to lose one or two pounds per week respectively (at least that works “on paper” anyway).
Even better however, you could use this info to fine tune your caloric deficit using a percentage method and also base your deficit on your starting body fat level, to get a much more personalized and effective approach:
15-20% below maintenance calories = conservative deficit
20-25% below maintenance calories = moderate deficit
25-30% below maintenance calories = aggressive deficit
31-40% below maintenance calories = very aggressive deficit (risky)
50%+ below maintenance calories = semi starvation/starvation (potentially dangerous and unhealthy)
(Note: According to exercise physiologists Katch & Mcardle, the average female between the ages of 23 and 50 has a maintenance level of about 2000-2100 calories per day and the average male about 2700-2900 calories per day)
Usually, we would suggest starting with a conservative deficit of around 15-20% below maintenance. Based on this research, however, we see that there can be a big difference between lean and overweight people in how many calories they can or should cut.
If you have very high body fat to begin with, the typical rule of thumb on calorie deficits may underestimate the deficit required to lose a pound. It may also be too conservative, and you can probably use a more aggressive deficit safely without as much worry about muscle loss or metabolic slowdown.
If you are extremely lean, like a bodybuilder trying to get ready for competition, you would want to be very cautious about using aggressive calorie deficits. You’d be better off keeping the deficit conservative and starting your diet/cutting phase earlier to allow for a slow, but safe rate of fat loss, with maximum retention of muscle tissue.
The bottom line is that it’s not quite so simple as 3,500 calories being the deficit to lose a pound. Like lots of other things in nutrition that vary from person to person, the ideal amount of calories to cut “depends”…
Note: The Burn the Fat, Feed The Muscle program not only has an entire chapter dedicated to helping you calculate your exact calorie needs, it was designed very specifically to keep a fairly conservative approach to caloric deficits and to maximize the amount of lean tissue you retain and minimize the amount of metabolic adaptation that occurs when you’re dieting. The approach may be more conservative, and the fat loss may be slower, but it has a better long term track record… You can either lose weight fast, sacrifice muscle and gain the fat back like 95% of people do, or lose fat slow and keep it off forever like the 5% of the people who know the secrets. The choice is yours. For more information, visit: http://www.burnthefat.com
References:
Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann NY Acad Sci. 904: 359-365. 2000
Hall, KD., What is the required energy deficit per unit of weight loss? Int J Obesity. 2007 Epub ahead of print.
McArdle WD. Exercise physiology: Energy, Nutrition, and Human performance. 4td ed. Williams & Wilkins. 1996.
Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 6: 542-546.
About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
Most fitness conscious people have heard that there are 3,500 calories in a pound of fat, so if you create a deficit of 3500 calories in a week, you lose a pound of weight. If you create a deficit of 7000 calories in a week, you lose two pounds, and so on. Right? Well, not so fast…
Dr. Kevin Hall, an investigator at the National Institute of Health in Bethesda has done some interesting research about the mechanisms regulating human body weight. He recently published a new paper in the International Journal of Obesity that throws a wrench in works of the “3500 calories to lose a pound” idea.
Some of the equations in his paper made my head hurt, but despite the complex math he used to come to his conclusions, his article clearly prompts the question, "3500 calories to lose a pound of WHAT?" His paper also contained a lot of simple and practical tips you can use to properly balance your caloric intake with output, fine tune your calorie deficit and help you retain more muscle when you diet.
Below, I’ve distilled some of the information into a simple bullet-point summary that any non-scientist can understand. Then I wrap up with my interpretation of how you can apply this data in your own fat loss program:
Calculating the calories required to lose a pound and fine-tuning your caloric deficit
* 3500 calories to lose a pound has always been the rule of thumb. However, this 3500 calories figure goes back to research which assumed that all the weight lost would be adipose tissue (which would be ideal, of course).
* But as we all know (unfortunately), lean body mass is lost along with body fat, which would indicate that the 3500 calorie figure could be an oversimplification.
* The amount of lean body mass lost is based on initial body fat level and size of the calorie deficit
* Lean people tend to lose more lean body mass and retain more fat.
* Fat people tend to lose more body fat and retain more lean tissue (revealing why obese people can tolerate aggressive low calorie diets better than already lean people)
* Very aggressive low calorie diets tend to erode lean body mass to a greater degree than more conservative diets.
* whether the weight loss is lean or fat gives you the real answer of what is the required energy deficit per unit of weight loss
* The metabolizable energy in fat is different than the metabolizable energy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories.
* If you lose lean body mass, then you lose more weight than if you lose fat.
* If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound.
* But if you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you manage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)
* If you have a high initial body fat percentage, then you are going to lose more fat relative to lean, so you may need a larger deficit to lose the same amount of weight as compared to a lean person
* Creating a calorie deficit once at the beginning of a diet and maintaining that same caloric intake for the duration of the diet and after major weight loss fails to account for how your body decreases energy expenditure with reduced body weight
* Weight loss typically slows down over time for a prescribed constant diet (the “plateau”). This is either due to the decreased metabolism mentioned above, or a relaxing of the diet compliance, or both (most people just can’t hack aggressive calorie reductions for long)
* Progressive resistance training and or high protein diets can modify the proportion of weight lost from body fat versus lean tissue (which is why weight training and sufficient protein while on calorie restricted diets are absolute musts!)
So, based on this info, should you throw out the old calorie formulas?
Well, not necessarily. You can still use the standard calorie formulas to figure out how much you should eat, and you can use a 500-1000 calorie per day deficit (below maintenance) as a generic guideline to figure where to set your calories to lose one or two pounds per week respectively (at least that works “on paper” anyway).
Even better however, you could use this info to fine tune your caloric deficit using a percentage method and also base your deficit on your starting body fat level, to get a much more personalized and effective approach:
15-20% below maintenance calories = conservative deficit
20-25% below maintenance calories = moderate deficit
25-30% below maintenance calories = aggressive deficit
31-40% below maintenance calories = very aggressive deficit (risky)
50%+ below maintenance calories = semi starvation/starvation (potentially dangerous and unhealthy)
(Note: According to exercise physiologists Katch & Mcardle, the average female between the ages of 23 and 50 has a maintenance level of about 2000-2100 calories per day and the average male about 2700-2900 calories per day)
Usually, we would suggest starting with a conservative deficit of around 15-20% below maintenance. Based on this research, however, we see that there can be a big difference between lean and overweight people in how many calories they can or should cut.
If you have very high body fat to begin with, the typical rule of thumb on calorie deficits may underestimate the deficit required to lose a pound. It may also be too conservative, and you can probably use a more aggressive deficit safely without as much worry about muscle loss or metabolic slowdown.
If you are extremely lean, like a bodybuilder trying to get ready for competition, you would want to be very cautious about using aggressive calorie deficits. You’d be better off keeping the deficit conservative and starting your diet/cutting phase earlier to allow for a slow, but safe rate of fat loss, with maximum retention of muscle tissue.
The bottom line is that it’s not quite so simple as 3,500 calories being the deficit to lose a pound. Like lots of other things in nutrition that vary from person to person, the ideal amount of calories to cut “depends”…
Note: The Burn the Fat, Feed The Muscle program not only has an entire chapter dedicated to helping you calculate your exact calorie needs, it was designed very specifically to keep a fairly conservative approach to caloric deficits and to maximize the amount of lean tissue you retain and minimize the amount of metabolic adaptation that occurs when you’re dieting. The approach may be more conservative, and the fat loss may be slower, but it has a better long term track record… You can either lose weight fast, sacrifice muscle and gain the fat back like 95% of people do, or lose fat slow and keep it off forever like the 5% of the people who know the secrets. The choice is yours. For more information, visit: http://www.burnthefat.com
References:
Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann NY Acad Sci. 904: 359-365. 2000
Hall, KD., What is the required energy deficit per unit of weight loss? Int J Obesity. 2007 Epub ahead of print.
McArdle WD. Exercise physiology: Energy, Nutrition, and Human performance. 4td ed. Williams & Wilkins. 1996.
Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 6: 542-546.
About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com
Sunday, March 16, 2008
How To Lose 9 Pounds Every 11 Days
If you want to discover how to lose 9 pounds every 11 days read this article without skipping a single word. I don't want you to miss out.
It's entirely possible to lose 9 pounds in 11 days. You can do it with any number of low calorie diets. But you can only do it once or twice. However, to lose 9 lbs. every 11 days is an entirely different matter. It's not simple to maintain this rate of weight loss over and over again.
Why do most diets fail to provide this sort of continuous weight loss?
It's due to the nature of most diets on the market today: they're are based on deprivation. In the struggle of diets to market themselves to as much of the public as possible, most diets focus on a fast weight loss. That's how they make their marketing promise to the consumers. But what these diets don't provide and also neglect to acknowledge is that the weight reduction they provide is mostly short termed. In fact, statistics show that 95% of diets fail miserably: people lose weight in the beginning, hit a plateau and then even gain some or all of the weight back.
Why does this happen?
It happens due to the impact of most diets on your metabolism. Our metabolism reacts to the amount and types of calories that we consume. If we suddenly eat much less calories or less of a specific food group (like in low calorie or low carb diets), our metabolism slows down and burns less and less fat. That's why people lose weight in the beginning of a diet but then hit a plateau. This is a biological process which is part of the human genetic makeup.
If you want to continue to lose fat for a long time, you need to find a way in which to keep your metabolism running high so that it will continue to burn off tons of fat. You can do it with a weight loss method called calorie shifting. This is a weight loss method which was developed a few years ago in which you shift the type of calories that you eat during the day and so 'trick' your metabolism into believing that you're not dieting. Because your metabolism remains high, you burn off a lot of calories fast. How fast? The answer is that you can lose 9 pounds every 11 days. Because your metabolism remains high, it's easy to maintain your weight loss.
The calorie shifting diet has already been used by tens of thousands of people worldwide and the feedbacks are encouraging. If you're looking for a continuous weight loss, it is well worth considering.
The calorie shifting diet is also known as FatLoss4Idiots. To read more on this diet, click here: http://www.CalorieShiftingDiet.com.
To read how you can start to lose as much as 9 lbs. every 11 days and keep it off, visit this webpage:
How to lose 9 lbs. In 11 days with The Shifting Calories method.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now writes extensively on fitness and diet issues.
Article Source: http://EzineArticles.com/?How-To-Lose-9-Pounds-Every-11-Days&id=810750
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