Though it is written by a body builder the information is practical enough for a non-bodybuilder. Tom covers virtually everything you could want to know about weight loss.

The best part is that it is all spot on and accurate. It is obvious to me from reading his book that he understands science well enough to really know the nitty-gritty details of how the body processes food and makes fat.

He is able to cover every aspect of weight loss from goal setting and motivation right down to the how-do-you-do-it details.

The book is very comprehensive. As I’ve said many times, if you understand the principles of weight loss, it will be so much easier to lose weight than to follow some ‘plan’ that doesn’t make any sense to you.

When you understand the principles of weight loss, you can follow your own game plan. If something goes wrong, you’ll know how to fix it.

This is exactly what Tom teaches: all the principles you need to know about weight loss.

http://tobeinformed.com/burnfat

You can lose weight. I want to assure you of that fact.

There are certain things that are important to keep in mind.

When I was little, my father always used to tell me that ‘ you go where your head goes’.

He actually meant it literally when we were wrestling around.

But it is a beautiful metaphor for a truth. Your mind is a powerful guide to where you ared headed in life.

You are what you think. So losing weight has to start in the mind.

In his book, Burn the Fat, Feed the Muscle Tom Venuto talks about setting goals first.

He doesn’t talk about setting them last. You start at goal setting and that is why he put it at the beginning of his book. He specifically says, “all the knowledge in the world is useless if you don’t know how to apply it”.

Tom goes on to spend quite a bit of time on how to get your mind set right on your goals.

Here are a few additional things that I have found useful for weight loss that people seem to miss.

- Drink lots of water. This is a big one. Water is essential to almost every body function. Your metabolism is slowed by a lack of water

- Eat lots of Essential Fat. This sounds counterintuitive, but it works.

- Pay attention to WHEN you exercise. To burn off fat, you have to deplete the bodies short term energy supply. If you don’t, you will never burn fat .

- You MUST do something to strengthen your muscles while losing weight. If you lose muscle mass you are hurting yourself in two ways.

1. You will be a flabby skinny person. Skinny without tone looks terrible.

2. You will slow your ability to burn calories. Resting muscle burns more calories than resting fat.

- Your body needs adequate protein. There are plenty of formulas on what adequate protein is.

Opinions vary, even among the experts in human nutrition. Here is one take: .8g per kg of your weight or .36g per pound of body weight.

You need a complete protein and enough of it, every 8 hours. If you don’t get it your body will burn your muscle tissue and for the reasons we already talked about you don’t want that to happen.

That ought to be helpful. See your doctor before starting any diet or exercise program. (ToBeInformed – Copyright 2006 and beyond)

 

 

 

 

 

 

 

 

 

Tags: weightloss, Tom Venuto, fitness, losing weight, lose weight, burn fat, burn the fat, feed the muscle, protein, drinking water, metabolism

Really appreciate your response. I knew it would be hard to evaluate my situation without knowing all details, but I suppose you have to have a starting point!

I have always worked my core muscles. I work my upper body using free weights on a Monday. Tuesdays is a session for stomach. Wednesdays is leg strengthening, ie squats, lunges
etc. Thursdays is stomach again. I do these in the morning or at lunchtime, as I run in the evening. Fridays, Sat & Sun I just do my normal training without these additional
sessions.

Perhaps I should shave a little bit off my meals? Here is example of my diet, being totally honest :

Breakfast – 1/4 bowl of porridge with tbl spoon all bran, few shredded wheat, topped with tbl fresh fruit – skimmed milk & tbl spoon of honey. Small glass fresh fruit juice.

Mid morning Рcaf̩ latte with skimmed milk and 1/4 tsp sugar.

Lunch : 1 x slice bread with low fat spread with cheese or lean chicken. Small tub natural yogurt with tbl spoon fresh chopped up fruit, sprinkled with sesame seeds. Handful of grapes.

2pm – apple or other fruit.

4pm РCaf̩ latte with skimmed milk & 1/4 tsp sugar + 2 x crispbread

On route to training – handful fruit gums.

Evening training 6pm

Cereal bar on way home after training.

Evening meal – Chilli con carne with brown rice

Small glass port or red wine + couple of handfuls of nuts (naught!)

During the day, I sip water, but I know I should drink more. On a good day I’ll get through 1 litre of water.

I have trained for lots of years and I’m wondering if my body has just adjusted to this. Need to know what to do to kick start my metabolism so to achieve my 5lb weight loss. I did think about eating my main meal at lunchtimes as I thought eating quite late may not be helping, but think I
might feel too sluggish during the day if I try this.

Appreciate your comments.

Thankyou & kind regards.

Linda

MY REPLY

Hi Linda,

Yes, those details are a little more helpful.

Right off the bat, I see two problems with your diet.

You are not drinking enough water. Most experts agree that drinking TWO liters a day is bare minimum.

And My biochemistry teacher in school was very adamant about drinking a full gallon a day.

sounds to me with the amount of working out you do, plus your consumption of alcohol, which dehydrates the body further + your latte (coffee also dehydrates the body) + only getting a liter a day is probably slowing your metabolism a bit.

In addition, that amount of water intake is probably causing your body to function less than optimal.

***********
sidebar note :

You can join my weight loss email list and / or get more weight loss info

***********

One of the biggest factors that determine athletic
performance is lack of adequate water. This is serious
stuff.

Drinking adequate water can actually help you lose weight,
have more energy, look and feel better.

Since you are working out a lot plus the other factors that
I mentioned above, If I were you, I would drink at least
three liters of water per day.

It’s hard to drink water, I know. I’ve found that I drink
more water when I add some minerals to the water. I like to
use concentrace minerals which you can find at any health
food store. Two drops is plenty for an entire liter. You
will find it easier to drink the water.

The second problem that I see, is that you are not getting
enough essential fats in your diet.

Eudo Erasmus, an expert on essential fats talks about this
in one of his books. I don’t remember the exact figure and
I’m too lazy to look it up, but I think if you increase your
total caloric intake of essential fats, you will actually
help yourself lose weight. Again, it sounds
counterintuitive, but there you have it.

Maybe you could replace those nuts with Eudo’s formula for
essential fats – you can also find that in the health food
store.

I hope you find this reply helpful.

Once again, my disclaimer:

This email is for information and entertainment purposes
only. You are advised to NOT follow any of my advice and
instead you should consult with a doctor. That goes for if
you have any health conditions or think you might have, or
if you are changing you diet or exercise level.

All the best,

Dave

Tags: running, water, essential fats, eudo erasmus, water intake, exercise weightloss

 

 

 

David,

Thankyou for your e-mails.

Yes, they are motivating.

I am a competitive runner. Although I know quite a lot about keeping fit and nutrition etc, I am finding it difficult to lose 5lbs. I am not overweight, but feel that my running would improve a little if I lost a few 1lbs. I want to do this sensibly, as I don’t want to lose muscle mass.I train every day, two of the days being light recovery work. I eat little and often, and quite healthily. However, my weight just stays the same.

My only sin is I like a glass of wine most nights (only one, maybe 2 at weekends). Also, I have a thing for nuts, and unfortunately sometimes the salted variety. Other than that, not sure what else I can do.

Any suggestions??

Thankyou.

L

My Reply:

I added more article links and a link to an abdominal building forum.

You might also want to take a look at this pay ebook on keeping your metabolism racing along  – you can also read a review of the book, “Burn the Fat” :

This is a wonderful book if you want to learn how to lose weight and still look healthy.

What kind of exercise opens the meridian channels of your body?
(even the National Institute of Health has recognized acupuncture which works on meridian channels.)

What kind of exercise rejuvenates the body instead of consuming valuable resources?

What kind of exercise is easy enough to be done by the very young and the very old at the same time?

What kind of exercise can the whole family easily do together as a group?

What kind of exercise have you been missing out on lately?

What kind of exercise can help the mind become calm?

Here is the answer.

Technorati Tags: exercise,

Sing up for my Weight Loss Email List and Receive all of my articles for free, one day at a time! ]

Tom Venuto wrote an excellent article below, visit his website to learn more about his e-book. Burn the Fat, Feed the Muscle

By Tom Venuto, NSCA-CPT, CSCS
http://www.tobeinformed.com/burnfat

Not long ago, one of the members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly), sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before.

“I want to enter a before and after fitness contest called the “12 week body transformation challenge.” I could win money and prizes and even get my picture in a magazine.”

“I want to lose THIS”, she continued, as she grabbed the body fat on her stomach. “Do you think it’s a good idea?”

Linda was not “obese,” she just had the typical “moderate roll” of abdominal body fat and a little bit of thigh/hip fat that many forty-something females struggle with.

“I think it’s a great idea,” I reassured her. “Competitions are great for motivation. When you have a deadline and you dangle a “carrot” like that prize money in front of you, it can keep you focused and more motivated than ever.”

Linda was eager and rarin’ to go. “Will you help me? I have this enrollment kit and I need my body fat measured.”

“No problem,” I said as I pulled out my Skyndex fat caliper, which is used to measure body fat percentage with a “pinch an inch” test.

When I finished, I read the results to her from the caliper display: “Twenty-seven percent. Room for improvement, but not bad; it’s about average for your age group.”

She wasn’t overjoyed at being ‘average’. “Yeah, but it’s not good either. Look at THIS,” she complained as again she grabbed a handful of stomach fat. “I want to get my body fat down to 19%, I heard that was a good body fat level.”

I agreed that 19% was a great goal, but told her it would take a lot of work because average fat loss is usually about a half a percent a week, or six percent in twelve weeks. Her goal, to lose eight percent in twelve weeks was ambitious.

She smiled and insisted, “I’m a hard worker. I can do it”

Indeed she was and indeed she did. She was a machine! Not only did she never miss a day in the gym, she trained HARD. Whenever I left my office and took a stroll through the gym, she was up there pumping away with everything she had. She told me her diet was the strictest it had ever been in her life and she didn’t cheat at all. I believed her, and it started to show, quickly.

Each week she popped into my office to have her body fat measured again, and each week it went down, down, down. Consistently she lost three quarters of a percent per week – well above the average rate of fat loss – and on two separate occasions, I recall her losing a full one percent body fat in just seven days.

Someone conservative might have said she was overtraining, but when we weighed her and calculated her lean body mass, we saw that she hadn’t lost ANY muscle – only fat. Her results were simply exceptional!

She was ecstatic, and needless to say, her success bred more success and she kept after it like a hungry tiger for the full twelve weeks.

On week twelve, day seven, she showed up in my office for her final weigh-in and body fat measurement. She was wearing a pair of formerly tight blue jeans and they were FALLING OFF her!

“Look, look, look,” she repeated giddily as she tugged at her waistband, which was now several inches too large.

As I took her body fat, I have to say, I was impressed. She hadn’t just lost a little fat, she was “RIPPED!”

During week twelve she dropped from 18% to 17% body fat, for a grand total of 10% body fat lost in three months. She surpassed her goal of 19% by two percent. I was now even more impressed, because not many people lose that much body fat in three months.

You should have seen her! She started jumping up and down for joy like she was on a pogo stick! She was beaming… grinning from ear to ear! She practically knocked me over as she jumped up and gave me a hug – “Thank you, thank you, thank you!”

“Don’t thank me,” I said, “You did it, I just measured your body fat.”

She thanked me again anyway and then said she had to go have her “after” pictures taken.

Then something very, very strange happened. She stopped coming to the gym. Her “disappearance” was so abrupt, I was worried and I called her. She never picked up, so I just left messages.

No return phone call.

It was about four months later when I finally saw Linda again. The giddy smile was gone, replaced with a sullen face, a droopy posture and a big sigh when I said hello and asked where she’d been.

“I stopped working out after the contest… and I didn’t even win.”

“You looked like a winner to me, no matter what place you came in” I insisted, “but why did you stop, you were doing so well!”

“I don’t know, I blew my diet and then just completely lost my motivation. Now look at me, my weight is right back where I started and I don’t even want to know my body fat.”

“Well, I’m glad to see you back in here again. Write down some new goals for yourself and remember to think long term too. Twelve week goals are important, but fitness isn’t 12 week program you know, it’s a lifestyle – you have to do it every day, for the rest of your life.”

She nodded her head and finished her workout, still with a defeated look on her face. Unfortunately, she never again come anywhere near the condition she achieved for that competition, and for the rest of the time she was a member at our club, she slipped right back into the sporadic on and off workout pattern.

Linda was not an isolated case. I’ve seen the same thing happen with countless men and women of all ages and fitness levels from beginners to competitive bodybuilders. In fact, it happens to millions of people who “go on” diets, lose a lot of weight, then quickly “go off” the diet and gain the weight right back.

What causes people to burn so brightly with enthusiasm and motivation and then burn out just as quickly? Why do so many people succeed brilliantly in the short term but fail 95 out of 100 times in the long term? Why do so many people reach their fitness goals but struggle to maintain them?

The answer is simple: Health and fitness is for life, not for “12 weeks.”

You can avoid the on and off, yo-yo cycle of fitness ups and downs. You can get in great shape and stay in great shape. You can even get in shape and keep getting in better and better shape year after year, but it’s going to take a very different philosophy than most people subscribe to. The seven tips below will guide you.

These guidelines are quite contrary to the quick fix philosophies prevailing in the weight loss and fitness world today. Applying them will take patience, discipline and dedication and they will put you in the minority. Just remember, the only thing worse than getting no results is getting great results and losing them.

1) Don’t “go on” diets. When you “go on” a diet, the underlying assumption is that at some point you have to “go off” it. This isn’t just semantics, it’s one of the primary reasons most diets fail. By definition, a “diet” is a temporary and often drastic change in your eating behaviors and/or a severe restriction of calories or food, which is ultimately, not maintainable. If you reach your goal, the diet is officially “over” and then you “go off” (returning to the way you used to eat). Health and fitness is not temporary; it’s not a “diet.” It’s something you do every day of your life. Unless you approach nutrition from a “habits” and “lifestyle” perspective, you’re doomed from the start.

2) Eat the same healthy foods consistently, all year round. Permanent fat loss is best achieved by eating mostly the same types of foods all year round. Naturally, you should include a wide variety of healthy foods so you get the full spectrum of nutrients you need, but there should be consistency, month in, month out. When you want to lose body fat, there’s no dramatic change necessary – you don’t need to eat totally different foods – it’s a simple matter of eating less of those same healthy foods and exercising more.

3) Have a plan for easing into maintenance. Let’s face it – sometimes a nutrition program needs to be more strict than usual. For example, peaking for a bodybuilding, figure, fitness or transformation challenge contest requires an extremely strict regimen that’s different than the rest of the year. As a rule, the stricter your nutrition program, the more you must plan ahead and the more time you must allow for a slow, disciplined transition into maintenance. Failure to plan for a gradual transition will almost always result in a huge binge and a very rapid, hard fall “off the wagon.”

4) Focus on changing daily behaviors and habits one or two at a time. Rather than making huge, multiple changes all at once, focus on changing one or two habits/behaviors at a time. Most psychologists agree that it takes about 21 days of consistent effort to replace an old bad habit with a new positive one. As you master each habit, and it becomes as ingrained into your daily life as brushing your teeth, then you simply move on to the next one. That would be at least 17 new habits per year. Can you imagine the impact that would have on your health and your life? This approach requires patience, but the results are a lot more permanent than if you try to change everything in one fell swoop. This is also the least intimidating way for a beginner to start making some health-improving changes to their lifestyle.

5) Make goal setting a lifelong habit. Goal setting is not a one-time event, it’s a process that never ends. For example, if you have a 12 week goal to lose 6% bodyfat, what are you going to do after you achieve it? Lose even more fat? Gain muscle? What’s next? On week 13, day 1, if you have no direction and no long term goal to keep you going, you’ll have nothing to keep you from slipping back into old patterns. Every time you achieve a short term goal (daily, weekly and 12 week goals), you must set another one. Having short term goals means that you are literally setting goals continuously and never stopping.

6) Allow a reasonable time frame to reach your goal. It’s important to set deadlines for your fitness and weight loss goals. It’s also important to set big, ambitious goals, but you must allow a reasonable time frame for achieving them. Time pressure is often the motivating force that helps people get in the best shape of their lives. But when the deadline is unrealistic for a particular goal (like 30 pounds in 30 days), then crash dieting or other extreme measures are often taken to get there before the bell. The more rapidly you lose weight, the more likely you are to lose muscle and the faster the weight will come right back on afterwards. Start sooner. Don’t wait until mid-May to think about looking good for summer.

7) Extend your time perspective. Successful people in every field always share one common character trait: Long term time perspective. Some of the most successful Japanese technology and manufacturing companies have 100 year and even 250-year business plans. If you want to be successful in maintaining high levels of fitness, you must set long term goals: One year, Ten years, Even fifty years! You also must consider what the long term consequences might be as a result of using any “radical” diet, training method or ergogenic aid. The people who had it but lost it are usually the ones who failed to think long term or acknowledge future consequences. It’s easy for a 21 year old to live only for today, and it may even seem ridiculous to set 25 year goals, but consider this: I’ve never met a 40 or 60 year old who didn’t care about his or her health and appearance, but I have met 40 or 60 year olds who regretted not caring 25 years ago.

Burn The Fat, Feed the Muscle (BFFM) is a fat loss program which acknowledges the simple truth that going “on diets,” entering “Fitness challenges” or competing in “Transformation contests” without having long term goals and a lifestyle attitude, is a recipe for failure. Don’t let yourself be part of the latest fitness dropout statistics: visit the Burn The Fat website for more details on how to change your lifestyle… and keep the change! 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 more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide. For information on Tom’s Fat Loss program, visit:
http://www.tobeinformed.com/burnfat

——-

I thought you might enjoy Tom’s article.

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When talking about loosing or controlling weight, I can tell you about my personal methods. Please keep in mind that I am not a health care professional and that you should not follow my example, but instead consult with a qualified health care professional on weight loss and before dieting or taking up any form of exercise. This article is for information purposes only.

Quote: I don’t like to follow the mainstream except when the mainstream agrees with my opinion.

What do I think is important for controlling my weight?
First off, I believe that some type of exercise is necessary.

I prefer the exercises of Falun Dafa. The reasons are many. First off, I like to avoid the tired and worn out feeling that comes from ‘traditional’ workouts such as going to the gym or aerobic exercises.(though I certainly concede that both have their advantages.)

I like the Falun Dafa exercises because when I’m done, instead of feeling dragged down, and ready to crash, I feel energized and full of peaceful wholesome energy.

***
Next, it is my opinion that most of the various cultures in the world, including and perhaps especially the United States where I live, inadvertently encourages eating food combinations that promote weight gain.

Considering that the United States has an epidemic of obesity, perhaps my thoughts are not too far off the mark.

So what are unhealthy eating combinations? Well, in my opinion, the primary culprit is mixing fat and sugar together. Why? Well a fat molecule is made up of a fatty acid head and a string of carbohydrates as a long tail. So, when you put that combination of foods in your body, you give your body the ingredients it needs to create fat molecules. And we can’t blame our bodies for doing what they do naturally, can we?

There is actually much more technical rationale for what I believe, but I want to keep this simple. Just keep in mind that I believe that eating sugar and fat together is a bad idea.

I don’t believe in giving up fat, quite the contrary, the right kinds of fat are not only beneficial but absolutely essential to the proper maintenance of the human body.

One of the greatest mistakes a dieter can make is avoiding fat.

And one of the smartest moves in my amateur opinion IS avoiding the combination of Fat and Sugar as I’ve already stated.

What are some common examples of the weight producing combinations? Cookies, ice cream, frappachinos, cake, milk shakes, hamburgers and buns, meat and potatoes, hot dogs on buns, meat and rice (though this is a lot better than meat and potatoes because rice has a metabolism raising effect), pizza, non skinny foo foo drinks such as mochas, are good examples of bad food combinations. If you get these with skim milk it is not as bad.

Oh, and whole, 2%, and 1% milk are natural combinations of fat and sugar. I like to drink skim milk.

You get the idea. There are plenty of examples I’m sure you could think of yourself.

Another thing that is important in keeping my weight controlled as well as keeping some tone is that I know a person needs a protein source approximately every 8 hours. If your body doesn’t get protein (a complete protein that contains all of the essential amino acids) then it will catabolize or ‘rob’ the protein from your muscle tissue, this leads to less muscle tone and may contribute to flabby muscles.

So, what do you do to get a complete protein every 8 hours? My personal favorite is drinking a cup of skim milk. I know some people are lactose intolerant. A little tuna or lean chicken works well. You just need a small amount, you don’t have to eat an entire chicken. Maybe you could cut that chicken up in portions and have a little bit of it once every 8 hours or so until it is gone.

Some people think soy milk is good. In my opinion it is not. First of all, there is speculation that much of the value of protein in soy is greatly reduced by processing. I suspect that soy caused me to actually gain weight when I used it.

Secondly, if you like soy and soy products, you might want to do a google search on ‘the dangers of soy’.

Stay tuned for moreon this subject in the near future.

When most people start on a weight-loss
regime the first thing they wish to attack
is their waistline. They start off with
visions of turning a beer gut into an
abdominal six-pack. After a few weeks of
strenuous exercise nothing appears to
happen and soon they lose confidence and
give up.

This article is designed to explain, in
laymen’s terms, why this happens and why
you may be using the wrong exercises, or
possibly the right exercises at the wrong
time. Either way you are doing yourself no
favors.

Never give up because only losers quit.
We’ve all heard the old saying: “The height
of stupidity is to repeat the same thing
and expect a different result.” If it isn’t
working you try a different routine and you
keep doing that until you find the routine
that does work, that is the way of winners.

Why These Exercises do not Reduce Waist

The first thing you must accept is that all
abdominal exercises only strengthen
abdominal muscles, if those muscles are
covered by a layer of fat when you start
they will still be covered by the same
layer of fat when you finish. You will have
stronger abdominal muscles but you will not
look any different. Therefore your attempt
to create figure from fat will have failed.
The secret to making these abdominal
exercises work is to lose fat first. You
lose fat by diet and aerobic exercise, by
burning more calories than you take in with
food. When you have reduced your waistline
to a more natural size you can then take up
abdominal exercises and start working on
that perfect six-pack.

Weight Loss

In a nutshell you need to reduce your calorie intake and burn
some calories off by using light exercise. Losing weight can
only be achieved by eating less and moving more. Forget the
complicated scientific formulae, it all boils down to eating
less and moving more.

Exercise Wisdom

Conventional wisdom claims that you need to exercise for
30-minutes each day and that this demand can be broken down to
six five minute sessions or three ten minute sessions,
whichever suits you best. You can carry out aerobic exercise
using simple methods like parking your car as far from the
store as possible and forcing yourself to walk further. Maybe
walking up the stairs instead of using the escalator, any small
act of this nature that adds to your normal exercise output is
aerobic exercise and burns calories.

Eating habits

Furthermore it makes sense to eat five or six meals each day
rather than two or three. Why? Because you will eat smaller
meals and it is better for your metabolism to deal with smaller
meals rather than large meals. You can also eat between these
meals providing you restrict it to a piece of fruit or a raw
carrot. Dieting doesn’t have to be hard it has to be sensible.

Your brain doesn’t get the message that your stomach is full
for at least twenty minutes after it is full. How often have
you eaten way beyond the capacity that is required simply
because the message hasn’t got through?

Conclusion

There is no point in attempting abdominal exercises while you
still have a layer of fat and expecting a figure improvement.
Muscle building and weight loss are separate subjects that
should be approached individually if you are to get the best
results.

This article is (c) Copyright David McCarthy 2005 and may be
reproduced in its entirety with no additions.

About The Author: David McCarthy is webmaster of
http://www.recipesmania.com a website devoted to freely sharing
knowledge on all facets of food, cooking, weight loss, food
related health subjects and a free weight loss program. It
contains recipes for all occasions from health to partying.

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