Lose The Flab Now: 5 Strategies To Successful Weight Loss

Losing weight depends on five simple strategies. Let these 5 strategies work for you.

Strategy 1 - Start your day right by eating breakfast

Your body has gone without food for at least 8 hours - and it's starving. Skipping breakfast keeps your body in "starvation mode" and slows down your metabolism so you don't burn any needed calories. A morning meal revs up your metabolism and keeps your body burning fat all day.

Strategy 2 - Stop starving yourself

Skipping meals and eating too little actually lowers your metabolism. Cutting too many calories puts you in a fasting state, which causes your body to hold on to fat and calories to survive. This drastically decreases your metabolism and makes it much harder for you to lose weight.

Strategy 3 - Small Meals for a Big Boost

Eating smaller, more frequent meals provides a steady source of energy to your body, which boosts your metabolism and increases your energy throughout the day. By eating five to six small meals instead of three large ones, your body burns calories as you go, rather than storing the extra as fat.

Strategy 4 - Burn calories with a good cardio routine

Cardiovascular exercise raises your metabolism and helps your body burn fat. Any exercise that gets your heart pumping, from aerobics to walking to vacuuming, gives you calorie-burning benefits that last all day

Strategy 5 - Let your muscles do the work

Muscle burns more calories than fat. The more muscle you have, the faster your metabolism gets and the more calories you burn, even at rest! Try to strength train two to three times a week. This is as easy as lifting light weights or even carrying groceries!

Lose The Flab Now: How to Gain Lean Muscle Without Turning into a Tub of Lard

By Tom Venuto
www.BurnTheFat.com

QUESTION:Hi Tom. I have your BURN THE FAT ebook; it’s great thanks, but now that I’m lean enough my aim is bodybuilding and muscle gain. I read your information on body types in chapter 5 of your book and it was very interesting. I am definitely an ectomorph body type. I am getting good results gaining about a pound and sometimes 2 pounds a week, but I’m pretty skinny so it’s going to take a while to get where I really want to be, but that’s fine, I’m patient and determined. My question is, can I use all the guidelines in your BURN THE FAT ebook for gaining muscle mass?

ANSWER: It’s true that BURN THE FAT, FEED THE MUSCLE is primarily a fat burning program and as you’re reading through the book, you’ll see that the entire manual is written with references to getting leaner.

However, with a few simple tweaks, the program can definitely be used for gaining muscle. The primary adjustment would be an increase in the calories.

To gain lean body mass, you need a calorie surplus. The biggest dietary reason most people fail to gain lean muscle is that they’re simply not eating enough. Many times when they come off a fat loss program, they are completely paranoid about “losing their abs.”

Of course, that’s a legitimate concern because it’s VERY easy to lose your abs if you get lazy with your diet or you think that a muscle gaining diet means eating everything in sight. To gain muscle and stay lean it takes continued discipline and dietary restraint, but the fact is, you just can’t gain any muscle if you’re afraid to eat more.

The trick in gaining lean muscle without fat gain is to select a small calorie surplus. Overeating, even on clean, bodybuilding foods is going to make you gain fat along with the muscle.

Gaining fat and muscle weight at the same time is commonly known as “bulking up” and that’s the old school approach to building muscle. We don’t want to do that. The whole idea is to Feed The Muscle and build lean body mass only.

Although BFFM is written with a fat loss slant, all the calorie formulas are included in chapter 6, so you can figure out exactly how many you need to lose, maintain, OR gain weight.

A typical male maintains on about 2700 calories per day and a typical female at about 2100 calories, but it’s good to plug your stats into the formulas to individualize, and you need to recalibrate calories anyways, after you come off a long fat loss phase.

What I would recommend for lean gains is to add a 10-15% calorie surplus on top of your maintenance level as your starting point. You will probably need a second increase in calories after a few months or after you’ve begun to add some lean mass in order to keep the lean gains coming.

The only other major adjustments for gaining lean mass would be the protein-carb-fat ratios (covered in detail in chapter 8) and of course, the amount of cardio.

Weight gain programs require more carbs in the macronutrient mix and less cardio. Endomorph types may need to keep 3 days of cardio in the mix to avoid losing their abs. In some cases for ectomorph “hard-gainer” body types, they should cut the cardio completely during the muscle gain phase.

For the endomorph body type who tends to gain fat easily, I recommend continuing to use a carb or calorie cycling method even for the muscle gaining phase. The difference is in the number of calories.

For fat loss, I typically recommend a carb cycle with a 20-30% caloric deficit for 3 days, followed by one full day at maintenance or even maintenance + 5-10%, with ALL the caloric increase coming from carbs.

For lean muscle gain without fat gain, I’d recommend a cycle with 3 days at a 15% surplus, followed by 3 days at maintenance or a small caloric deficit of 5-10% below maintenance.

These are just guidelines. They are not written in stone. I have seen all types of calorie cycling variations work for different people. Any non-linear calorie approach is superior, in my opinion, for keeping the gains lean.

All the other principles in BFFM, such as eating the “foods that burn fat" and avoiding the “foods that turn to fat” apply as equally to weight gain programs as they do to fat loss programs.

In fact, many BFFM “graduates” quickly reached their fat loss goal using these techniques, and then with a few simple adjustments, shifted into a “muscle-gaining phase.” Same program, but one change in calorie levels.

Using the BFFM techniques for muscle mass gains, most people can expect to gain 1/2 pound to 1 pound per week of lean body mass with no increase in body fat, (1/2 to 3/4 of that for women).

It’s not that hard to put on the first 10-12 pounds of lean muscle. After that, gains tend to slow down a bit.

These types of gains can be achieved completely natural - and in fact, natural is the only way I’d ever recommend you do muscle gaining programs.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
http://www.BurnTheFat.com

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

Lose The Flab Now: Achieving Health and Fitness Through Healthy Diet

Because of so many illnesses and chronic diseases that occur among people through the years, more and more individuals are playing attention to their health and fitness because these would help them combat certain medical conditions. Today, one of the major reasons why people are overweight or suffer from minor and major health risks is that they don’t practice having a healthy diet.

Effective formula for a healthy diet

Healthy diet—which include eating balanced amount of food from all food groups—along with exercise or regular physical activity can lessen people’s inclination to health problems. Doctors say that though basic principle of healthy diet is simple, there are those people who are having a hard time sticking to it. The major reasons behind this include a super busy lifestyle, work that causes a lot of stress or even an environment that is not conducive to having a healthy diet.

Despite hectic schedules and busy lifestyles, people can start and maintain a healthy diet if they really want to. Experts say that nothing is impossible to formulating and effective diets plan if one really wants to achieve a healthy mind and body.

For starters, experts advise a mix up food choices from each food group. Eating a large variety of foods and veggies can also serve as a warm up in avoiding the foods that contribute to drastic weight gain. Having a balanced intake of calcium-rich foods, whole grains, and protein-rich products will also keep you in track. To be able to maintain eating a healthy diet, you must also know your restrictions of fats, salt and sugars levels, and intakes. Lastly, you must monitor your body weight regularly for you to determine if your body is absorbing all the nutrients that it needs.

When do you know if your diet is healthy?

Being free from any illness or medical condition is the major determinant that a person is healthy. For those who are having a hard time identifying what is healthy on their diet and which are now, here are some tips for you. Experts say that a diet is healthy if it is: - based on starchy foods such as bread, cereals, rice, pasta, and potatoes because they are a good source of energy—not to mention being the main source of a range of nutrients of a person’s diet like fiber, calcium, iron, and vitamin B;

- loaded up a lot of fruits and veggies such as orange, apples, celery, broccoli, carrots, beans and peas because eating at least 5 portions of any variety can provide the vitamins the body needs and it also satisfies hunger without having to worry about fats and excess carbohydrates;

- filled with fish dishes that have high amounts of fish oil because it can provide protein, vitamins, and minerals that are not available to other food groups;

- low on saturated fats and excess sugars such as meat pies, sausages, hard cheese, butter and lard, pastry, cake, biscuits, cream and the others because they are high in complex calories stored in the muscles and sugars that can cause tooth decay.

- less in salt content because experts believe that goods that are high in salt or meals that uses too much salt can raise the person's blood pressure which can lead to more complicated diseases especially those related to coronary illnesses; and

- high in water content because experts believe that for a person to achieve optimum health and fitness, he or she should take in lots and lots of water and foods that are high in fluid content to keep the body well-hydrated.

Lose The Flab Now: Workout Ideas to Make Fitness Fun

When you ask someone to workout with you, you will usually hear the word "no". Besides, working out is boring. Maybe even you will consider that working out is boring and rather do fun things than spending time at the gym doing some boring workout routines. However, you have to consider that more and more people are putting up with the boring workout routines because of the alarming increase of heart related diseases and obesity. You have to consider that you have to take care of your body in order to live a happier and more satisfying life.

You and only you are responsible for maintaining your body's health. This is why you have to do fitness workouts in order to keep your body in top working condition. Failing to do so will result in a disease-ridden life where you and your family will suffer. So, while you are still not experiencing diseases because of being overweight, such as diabetes and heart diseases, you have to start doing fitness workout in order to keep your body healthy plus give you the benefit of having a great looking body that you can show off during summers at the beach.

However, if you find regular fitness workout routines very boring, there are quite a lot of fitness workouts that you can do to make workout more fun. There are fun activities that you can do where you can definitely enjoy and at the same time, give you a great quality fitness workout experience.

First of all, most people consider that fitness workouts are only limited at the gym. However, you have to consider thinking out of the box and start being creative. Active sports such as swimming, golf, tennis, football, and basketball is a fun sport that can give you great quality fitness workout experience. For example, if you like to play tennis, there are quite a lot of tennis schools available that can teach you how to play. You can even include your family in this fun activity and all of you can have fun while at the same time, promote fitness.

If you are not sports minded or you can't think of any sport that can be fun for you, you can also consider dancing as a great fitness workout experience. You can try and enroll in dance classes. Although some people think that dancing is easy, you have to consider that it's not. Dancing is quite difficult and can be very stressful for your body as it will require you to run, walk, and jump around in the dance floor to do those dance moves. Dancing can definitely be a great fitness workout alternative if you find regular gym workouts boring. Plus, dancing is also fun especially if both you and your significant other enroll in the same classes.

These are just some of the examples that can make fitness workout more fun and more enjoyable. There are still quite a lot of activities out there that you can do for fun and at the same time, give you a great quality workout. There are belly dancing activities, there are hiking and camping activities, there are rock climbing activities and a lot more. All you need to do is find one that interests you and be creative.

Lose The Flab Now: Weight-Loss Friendly Recipe: MANDARIN ORANGE MOUSSE

1 box SF orange Jell-O
1 box SF white chocolate pudding
1 can mandarin orange slices (drained)
1 8-oz tub of fat free Cool Whip.

Mix Jell-O with 1 cup boiling water. Dissolve Jell-O completely. add 1 cup cold
water and let it sit for 5 minutes. Using electric beater, beat in pudding
mix until well combined. Fold in drained fruit and Cool Whip. Chill and serve.

4 servings

Lose The Flab Now: EXCLUSIVE REVIEW: Burn The Fat, Feed The Muscle

Why is Burn the Fat, Feed the Muscle the Last Resource You'll Ever Need to Learn the Truth About Fat Loss and Help You Avoid Over-Hyped Diet and Fitness Programs

Burn the Fat, Feed the Muscle is a downloadable e-book (340 pages) that will teach you how to burn fat, get leaner, and stay that way for life. It is one of the most thorough educational resources for this purpose. Burn The Fat will teach you exactly how to live a healthier lifestyle, and achieve body composition goals like fat loss or muscle building. Sounds great, right? There is a catch because YOU are responsible for your progress. The nature of buying an information product is that you are paying for the information that you must then apply in order to benefit from it. Just like hiring a personal trainer doesn’t mean you are guaranteed to automatically lose 20 pounds of fat because YOU must do the work yourself, the same is true of buying an e-book. Burn The Fat is arguably the best all-in-one resource for teaching you how to get lean without drugs, supplements, or crazy diet programs, but it takes simple, hard work.

There are thousands of positive testimonials from people whom have used Burn The Fat successfully shedding anywhere from 20-200 lbs of fat (you can read them in the “Testimonials” section on www.burnthefat.com). On the other hand, Burn The Fat has been a best-selling ebook since 2003 and a lot of people have not successfully implemented the program as well. While the book is catered towards helping practically anyone achieve their specific weight loss goals, Burn The Fat is not for everyone. Put bluntly, it takes a lot of hard work, a principle difference from most diet programs that promise quick results and instant benefits.

The author, Tom Venuto, is renowned for saying that “fat loss is simple, but not easy.”

If you are committed to taking action daily, Tom will show you exactly how to lose body fat naturally and keep it off permanently. He will reveal the science behind successful fat loss, and the practical steps you need to take to make it happen. His step-by-step system works for everyone, but it’s not an easy adjustment to those that are unwilling to make lifestyle changes.

The book covers almost everything you’ll ever need to know about nutrition – how to plan and prepare an effective meal plan, what kinds of foods are best for fat burning, and when is the optimal time to eat certain foods and meals. It also has a great section about exercise, the other main ingredient to successful fat loss. You’ll learn about both strength training and cardio, and even be able to use the sample programs included.

The greatest things about Burn The Fat is that it is entirely individualized to make it a perfect fit for anyone who reads it. Tom is very clear when he explains subjects such as body types, metabolic individuality, unique carbohydrate needs, and how to setup a personal meal plan. This is not a one-size-fits-all diet program that has strict rules and demonizes specific diet protocols or entire food groups. Burn The Fat takes a very broad and holistic approach in its ability to help you regardless of your circumstances and dietary preferences.

A common misconception is that Burn The Fat is only for bodybuilders or men. The truth is that men and women of all ages have successfully “burned the fat” and kept it off, whether it was 10 lbs or 100 lbs. Tom explains that fat loss progress is based on principles that apply to both men and women equally, and he is sure to distinguish when there are minor differences in how you apply those principles depending on your gender. Burn The Fat has even been used by professional bodybuilders, fitness and figure models to prepare for on-stage competitions because it is based on scientific evidence which is applied in a practical system that will work for anyone.

It’s very common to hear that Burn The Fat is not a diet, it’s a lifestyle program. It takes a lot of work, perseverance, trial-and-error testing, and even sacrifice, but it can work for anyone regardless of their situation. The price is miniscule for an instant download of the ebook, and also some bonus special reports. It can be the best investment you ever make, or just another purchase to add to the tally for failed weight loss help. You’ll be happy to hear that Tom will offer you a 100% money back guarantee to anyone whom is dissatisfied with the product, but he is confident that you won’t be writing him for a refund, you’ll be writing to thank him and tell him about your success story as so many others already have.

In an industry that is packed with fad diets, quick fix solutions, and over-hyped products, Burn the Fat, Feed the Muscle provides a clear and effective solution for those seeking improved health, fitness, and muscle to fat ratios. I think this is arguably the best fat loss program available in any format. I highly recommend this book for anyone that is willing to put in the work and achieve natural and permanent results to be proud of.

Take action today! Visit the official website: www.BurnTheFat.com

Lose The Flab Now: Best Diet Advise? Find A Plan And Stick To It

The topic of weight loss is becoming more of an issue as the future draws near. Americans are the epitome of an overweight society. We eat and snack and eat and snack. I don't even think it's how much we eat, but more, what we eat. Our fast food mentality is driving us to an early grave. If you check out and super market or drugstore, you will be overwhelmed with weight loss products. It's bizarre how much we advertise and consume these magic pills when we continue to make the problem worse with our processed foods. Weight loss is a major concern that isn't getting anything but worse.

I recall as a child that we went to a fast food restaurant like McDonalds about once every couple of weeks. Wow, has this changed. I read in a recent poll that Americans typically hit up the old drive-through, once or twice a day on average. That's terrible! Didn't anyone watch "Supersize Me" or read about the leading cause of death in Americans? While society refuses to change its eating habits, companies are making a killing on weight loss products. This is simply a battle between the media and our stomachs. Everyone craves that Big Mac, but also wants that tone tummy. Our media has made it clear that thin is beautiful and healthy.

With a deluge of weight loss products on the market today, how do you know what to choose when dieting. The Internet has made it much easier in attaining much needed information on specific weight loss programs and diet plans. Whether you're looking for chocolate shakes to replace your daily meals, or desiring a magic pill that pulls all of the water out of your body, hence giving you a false thin appearance, there are plenty to choose from. From the list of weight loss products, Slim Fast seems to be a popular choice for many dieters. This company offers countless munchies and meals that keep your calories down. Another popular business is Weight Watchers. This company not only offers a spectrum of weight loss products, but also provides a website where you can log on and punch in the amount of calories you've acquired for the day. This way you can be sure of what you actually ate.

No matter what your diet plan, the key is to eat right and exercise. If you forget these two basics, then you might as well pack it in. Just because we live in a world of junk food, doesn't mean you have to give in to temptation.

Lose The Flab Now: On A Diet? Get Help Online

Weight loss is a prime issue in America these days. While the land of the free is overwhelmed with diets and exercise regimes, it clearly appears that we still have trouble dropping weight. Could it be the abundance of fast food restaurants that reside on every street corner, tempting us as we drive by? Well, we certainly have a choice on whether or not to indulge in this heart-stopping decadence. I believe that the problem with Americans is self-control. Do we have it? I understand that everyone wants to achieve fast weight loss, but what are you willing to do to make it happen?

The media sure can make you feel fat. Check out the various celebrities who are standing at 5'11'' and weighing in at 110. Is this reality or a CG utopia created by Spielberg or Bruckheimer? While some people choose to deny it, this daily dose of tinsel town has an obvious affect on the general public. We see these stars and strive to measure up. If you don't believe me, just take a gander at your local high school. It's obvious that we all want to achieve fast weight loss, but only the few really work for it. My sister is a perfect example of this. She expects some wonder pill to miraculously shed off her excess pounds. This is not reality. If you want fast weight loss, you have to work for it.

The vast spectrum of diet plans gracing the markets these days have created options galore when it comes to fast weight loss. The trick is locating that particular diet that's right for you. It's always a good idea to speak with a nutritionist before attempting some random new-age diet. This way you can fully understand your personal body type, and what is necessary to achieve fast weight loss. Although some people hate to hear it, most fitness and diet experts will always recommend some kind of workout routine in order to successfully lose weight. A healthy diet and regular exercise are the keys to fast weight loss.

If you are in need of a good diet plan or fitness regime, jump online and get help now. The great thing about cyberspace is the loads of free information. Simply by logging onto your computer, you can attain a better understanding of how specific diets work. It is feasible to accomplish fast weight loss; you just have to know how to go about it. With all of the rave diets on the market today, you will surely find a routine that's right for you.

Lose The Flab Now: Diet To Lose Weight

Are you overweight? Maybe you're just dying to shed a few pounds. In this image-based world we all share now days, a little extra weight can equal a heavy emotional burden. Fortunately, it doesn't have to be a struggle. You can drop those extra pounds, no matter how severe, and get on with your life. Do you diet to lose weight, or possible just exercise on a daily basis? Both are a good start. However, the key is doing them together to reach maximum results. Across America many people of all shapes and sizes exercise and diet to lose weight.

The process of losing weight can be a frustrating one. Not everyone has the time to hit the gym five days a week. We all have to work for a living, and then find some kind of balance for our families and our health. If you are currently on a diet to lose weight, what is your goal? Are you able to exercise at home or even a little at work? Many people think that's funny, but in reality, you may be able to accomplish a few exercises at work. Knock off 50 jumping jacks or 20 push-ups. It all counts, and is much better than nothing. The diet side of things can get hairy. You truly need to find a diet that suits your body's needs and metabolism. Once you've secured a healthy eating routine, you actually want to keep it forever. It's not over once you lose the weight. When you diet to lose weight, you stick with it or risk gaining all of the weight back. Now, this doesn't mean you can't alter your eating habits. You just want to keep your caloric intake at a reasonable level.

If you exercise and diet to lose weight, but are not seeing sufficient results; it may be time to find a new regime. You can easily hop on the Internet and locate a plethora of diet and fitness routines. There are infinite facts and pointers at your fingertips to aid you in this process. While many of us exercise and diet to lose weight, not all of us see fast results. The trick is truly finding the right plan for you. It may also be prudent to consult a nutritionist and a personal trainer in your pursuit of weight loss. The plus side to losing weight these days is the numerous options. We know so much more about what works and what doesn't. Get on the Internet today and get started with your weight loss regime. It's never too late to get in shape and diet to lose weight.

Lose The Flab Now: Weight-Loss Friendly Recipe: DELI CRAB SALAD

6 oz. imitation crab meat
2 Tbsp. light mayo
Chopped green onion or chives
1/2 to 1 tsp. mustard
1/4 cup fat free sour cream
onion powder (to taste)
salt and pepper (to taste)
1 cup cooked macaroni noodles


Cook noodles and measure out 1 cup. Run cold water over the noodles to chill them.
Mix the shredded or diced crab pieces with the pasts. Mix in green onions or chives. In
a separate bowl, mix remaining ingredients. Pour sauce over pasta mixture and stir
well. Put it in the fridge for a few hours or overnight to let the flavors blend.


2 big servings


Tips: You can also add other things liked chopped celery, and you can serve it on
lettuce leaves to make it look fancy. The last time I made it, I used Trader Joe's Lemon
Mayonnaise, which is kind of spicy, to add more zip. You could also use a sharp
mustard.

Lose The Flab Now: Online Weight Control Programs: Be Wise in Choosing the Best Program for You

There are some advantages as to why you should consider online weight control programs.

• First, they are operated online.

Meaning, your time is your own and there is no pressure and stress associated when going back and forth to the gym places, or when undergoing locally-operated weight loss programs. If you are quite a busy person, online programs are simply perfect for you.

• Second, you have many options.

You can take your time in visiting websites offering these programs. Take more time in comparing and assessing which one brings out the best program layout or presentation. Add more time to check their features, which should perfectly suit your needs.

But, the problem is, there are just so many online weight control programs that sometimes it becomes difficult to pick one that’s just suitable for your needs, right? If you are one of those who want to control or lose weight, you may also possibly be one of them who are in the confusion as to what best weight control program you should enroll in.

If you have never been enrolled to any online weight control program before, it may take quite some time before you can come up with a decision over picking the best program. After all, you are going to spend some of your hard-earned money, so you need to be very careful with the coming up of the right decision.

So, what are you supposed to consider when choosing the right online weight control program?

Here, take a look below to find some tips:

• Look at the features.

Since you are going to pay for your membership for your chosen online weight control program, be sure to examine the site’s features. Definitely, these are going to include the benefits. Check if your needs are met. Are you planning to lose 100 pounds? Or only 10 pounds? Or are you just going to ensure you maintain your current weight? The features of the program you’ve chosen must be clear about the exact benefits it is going to give you. Otherwise, think about if it is going to be worth your money. If you are not sure it could serve your needs, then, look for others.

When features are being talked about, you might want to look examine the website for the following:

* Membership benefits and perks

– do you find what you are looking for an online weight control program?

* Exercise program

– does it include demonstration videos, charts for outlined calories burned, etc.?

* Community section or online message forums/boards

– are these available and accessible, where you can post your concern/inquiries?

* Guaranteed results

– does the program outlines clear, guaranteed results?

* Free trial programs

– does the program offer these trial periods free of charge?

• The cost. Is the cost worth the program?

Does monthly/yearly cost fit your budget? This one must be examined as well, as you are the one who’s going to pay. You don’t want to end up broke because of exaggerated price that you cannot afford. On the other hand, you don’t want to end up stuck in a program that costs little but does not give what you need, with as far as effectiveness of the program is concerned.

If the above-mentioned tips are answered, you can go on and join your chosen online weight control program as you can be sure that what you are going to spend is worth every cent of your money.

An excellent weight-loss program is Tom Venuto's Burn The Fat, Feed The Muscle. Check out its official website today.

Lose The Flab Now: Skyrocket Your Fat Loss Success!

In this candid and revealing interview, Tom Nicoli, a clinical hypnotherapist who was featured on Dateline NBC’s Ultimate Weight Loss Challenge, meets with fat loss expert and best selling author Tom Venuto.

The two Toms discuss what it really takes to increase or even “skyrocket” your fat loss success and they uncover the reasons why it takes more than hard work and physical effort to succeed – it also takes the right mindset.

Some of the facts Tom reveals you will surprise you because you won’t hear them from most other experts in the weight loss and fitness industry.

Why?

Because they either don’t know or they have a vested interest in keeping the truth hidden from you.

Download "Skyrocket Your Fat Loss Success!" HERE

File type: PDF

File Size: 346 KB

FREE

Lose The Flab Now: Weight-Loss Friendly Recipe: EASY CHEESE LASAGNA

1 jar (28 oz) spaghetti sauce (look for a lower-calorie/lower fat one)(I like to use a
spicy spaghetti sauce because otherwise the lasagna tastes bland to me)
6 uncooked lasagna noodles
1 15oz container of fat free ricotta cheese (I use FF cottage cheese)
1-2 cups chopped raw vegetables, such as mushrooms, broccoli, bell pepper,
zucchini
8oz shredded low-fat mozzarella cheese

Preheat over to 375. Spray an 11x7 dish with cooking spray. Spread 1/3 of the sauce on the bottom of the dish. Arrange 3 noodles in a single layer over the sauce. Top with another 1/3 of the sauce, all of the ricotta cheese, the vegetables, and 1/2 of the mozzarella cheese. Lay the next 3 noodles on top. Spread the remaining sauce over the noodles. (Some people also drizzle 1/4 - 1/2 cup of water around the edges, though I don't.)

Cover the dish tightly with foil. Bake about 1 hour or until noodles are tender. Take the foil off. Sprinkle with remaining mozzarella cheese, and bake uncovered for 5 minutes longer. Let stand 5 minutes before cutting.

6 servings

Tips: It's important to put the foil on the pan tightly because it's the steam that cooks the noodles. If you remove the foil but find the noodles aren't completely cooked (poke them with a knife), use a spoon to push the noodles back down under the sauce. Recover the pan with the foil and return to the oven for another 10-15 minutes.

If you take the foil off and the lasagna looks "soupy", remove the foil and return the pan to the oven for 10 minutes or until the juice has evaporated. Then sprinkle on the cheese and finish baking.

Lose The Flab Now: Weight-Loss Friendly Recipe: CHICKEN PICCATTA

CHICKEN PICCATTA

12 oz chicken breasts
1 tsp. minced garlic
1/4cup lemon juice
1/4 cup flour
2 Tbsp. olive oil
1/3 cup capers
1 can artichoke hearts (packed in water, not oil)
1 package sliced mushrooms

Coat chicken with flour. In a large skillet, cook garlic and oil over moderate heat,
stirring constantly, until garlic is pale gold. Add chicken and brown 2-3 minutes on
each side. Add lemon juice, artichokes, capers and mushrooms. Simmer, covered, for
about 30-35 minutes. Turn and baste the chicken occasionally. Cook until chicken
juices run clear.

4 servings

If you have never tried capers, this is a great way to start. They add a nice
spiciness to the sauce.

This recipe comes from the old Week 9 WW Recipe Card, with a few additional
suggestions.

Lose The Flab Now: Whole Eggs: Dietary Evil or the New Superfood

Whole Eggs: Dietary Evil or the New Superfood
By Tom Venuto
www.BurnTheFat.com

QUESTION: Tom, I’m really confused about eggs. I’m not even sure if you're going to be able to answer this or not, but to me and I’m sure others, it’s a very confusing and important topic. I only use egg whites because I did believe that the yolks are bad because of cholesterol and saturated fat. But with the studies coming out saying we are missing all of the best nutrients by throwing the yolks out it is very confusing. Could you please help clarify this issue? I have attached an article I got from another e-book author for your reference about what I’ve been reading, which spurred my frustration to contact you.

ANSWER: It’s overly simplistic to say that the saturated or animal fats cause heart disease. It’s even more simplistic and incorrect to say that foods high in dietary cholesterol such as egg yolks, will always lead to an increase in cholesterol in the blood.

Many other factors are involved, including the type of saturated fat, individual genetics, current health status, exercise and the big picture of what else is consumed in the rest of the diet.

Research Says Eggs Are Not Evil

Recent research has been showing that the cholesterol in eggs is handled by most people’s bodies in a way that doesn’t cause heart disease and that dietary cholesterol does not necessarily translate to increased blood cholesterol or an unfavorable ratio of HDL to LDL cholesterol.

After a recent study published in The Journal Of Nutrition, Dr. Robert Nicolosi at the University of Massachusetts said, “Our data shows that eating an egg a day is not a factor for raising cholesterol.”


A study reported at the 2006 experimental biology meeting in San Francisco made similar findings. The researchers discovered that when people ate three or more eggs per day, the amount of low density lipoprotein (LDL) in their bloodstream did in fact increase as previously reported.


However they also found that the subjects actually made bigger LDL particles which were less likely to enter artery walls and build up as artery-clogging plaque.


As a result of these and similar findings, head researcher Christine Green said that a growing body of scientific evidence suggests that eggs should not be considered a “dietary evil.”

Whole Eggs Have “Super-Food” Qualities

Whole eggs have a lot going for them nutritionally speaking. The egg yolks contain a highly bioavailable source of lutein and zeaxanthin which are carotenoids that protect against cataracts and macular degeneration.

Eggs are a great source of high biological value, complete protein and the protein is split almost evenly between the yolk and the white. One large egg contains 6.3 grams of protein with 3.5 grams in the white and 2.8 grams in the yolk.

Although whole eggs appear to have been exonerated, it still may not be wise to suggest that anyone can eat eggs in unlimited quantities, for both health and body composition reasons.

Dr. Udo Erasumus in his book, Fats That Heal, Fats That Kill, said that in 70% of the affluent populations of the world, increased cholesterol consumption decreases cholesterol production in the body through a regulating feedback system that protects them. The other 30% of the population may not have adequate feedback, and are wise to limit their dietary cholesterol consumption.

Unlimited egg consumption is also not wise from a caloric perspective. In a fat burning program, you need to consider calories as well as nutritional value and health impact.

Whole Eggs And Fat Loss

Whole eggs are not low calorie foods - they’re fairly calorie dense, while egg whites are extremely low in calories, which is why egg whites are one of the top choices for lean protein on fat loss and bodybuilding diets.

Now that this news about the health value of whole eggs is starting to become more widely circulated, bodybuilders and fitness enthusiasts have been criticized for their long held practice of throwing away the egg yolks.

However, In all my years of training and consulting, even back in the late 1980’s, and 1990’s I’ve never thrown away all my yolks.

My menu plans typically contain one or two whole eggs with 8-12 egg whites. I know that’s a lot, but that’s a man-sized bodybuilder meal. For non-bodybuilders or people with lower calorie needs, it might be one whole egg and 3-6 whites.

Why do I do this? Because this provides the high protein without so many calories.

Take a look at this egg white - egg yolk comparison:

3 whole large eggs: 225 calories, 18.9 g protein, 15 g fat
8 egg whites & 1 whole egg: 211 calories, 34.3 g protein, 5 g fat

Do you see what was accomplished here? I didn’t remove egg yolks because I’m afraid of cholesterol. I removed most of the egg yolks because I was on a calorie budget and I was on a higher protein diet and I wanted more protein with fewer calories. Make sense?

Another reason that bodybuilders use liquid egg whites so often is for convenience. They can pour them from the carton right into the fry pan and they don’t have to do all that shell cracking and egg white separating.

Let me leave you with a funny story.

Whole Eggs - “Better Than Steroids?"

When I started bodybuilding as a teenager, I latched onto the teachings of a bodybuilding guru trainer from North Hollywood named Vince Gironda.

Gironda trained all the top movie stars back in his day including Erik Estrada, Clint Eastwood, Tommy Chong, Carl “Apollo Creed” Weathers and too many others to mention.


He was also the Trainer of bodybuilding champions such as Larry Scott, the First Mr. Olympia, and believe it or not, he was Arnold’s first trainer when Joe Weider sent the budding young star to America from Austria.

Gironda had been saying from day one (back in the 1950’s and 1960’s) that the whole egg was “nature’s perfect food” and he compared them to “natural steroids.”

On some of his low carb “muscle definition” diets, he said you could eat as many whole eggs as you wanted and even scramble them in butter. He said that he had some of his champion bodybuilders on up to three dozen eggs a day!

I didn’t really understand what a ketogenic diet was at the time, but being an obedient, guru-following teenage bodybuilder, desperate for muscle, I did what he said. I ate up to 3 dozen whole eggs a day for months on end.

Well, there was no miraculous steroid-like effect, and I didn’t drop dead of a heart attack either.

One thing I did notice is that I DID NOT LOSE FAT like Gironda said I would.

The reason should be obvious: three dozen whole eggs is 2700 calories (more if you use extra large or jumbo eggs). I was at nearly maintenance calories from the eggs alone, and eggs weren’t the only thing I was eating.

Gironda, like many other low carb gurus, did not place any restrictions on calories, only on foods. Gironda was a genius, years ahead of his time, but this was the flaw in his program. Even on low carb diets, you STILL need a caloric deficit to lose body fat.

Thus, my approach changed and I started removing yolks to keep me more easily within my caloric deficit without losing the quality protein… but I never cut all the yolks because of their nutritional value.

To this day, I still keep one or two yolks in my omelettes and scrambles… sometimes more, as long as it fits in my calorie budget.

Get crackin!


Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. One last thing. Keep in mind that the quality of the egg is only as good as the quality of the bird it came from. This is why many health experts recommend free range eggs and/or omega-3 eggs.

P.P.S. For more information about fat burning nutrition, visit: www.BurnTheFat.com

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

Exercise Without The Effort: The Ebook

"Do You Hate Exercise But Know That You Still Have To Do It?"

"Everyone Knows Getting Regular Exercise Helps Stay In Shape, Improves Overall
Well-Being And Boost Life Expectancy
– So Why Don’t You?”

If You Like The Idea Of Losing A Few Pounds, Stopping Aging Dead In It’s Track,
Shaping A More Flexible Or Sexier Silhouette, But Can’t Fit Gym Or Workout Sessions
In Your Schedule, Please Read On.

If you have come across this information today, it is safe to assume that you recently decided that your overall health level wasn’t par with your expectations.

Maybe you’d like to regain that lost silhouette that you remember having ten years ago, fight the symptoms and potential harm caused by physical conditions, or maybe you just want to keep those aging lines and wrinkles at bay for a couple more years...

No matter the specific reason, you are here today looking for a solution to help you get your health back under your control, without the strenuous work or time consuming work-out sessions at the local gym.

Today’s lifestyle makes it harder and harder to keep, constantly adding even more damageable stress and pressure to perform. Let’s admit that after spending over 8 hours at work and driving through monster traffic, hitting the gym becomes the least of your worries – especially when you have kids at home.

So, where in this world can you find the time to exercise and stay healthy without having to add even more pressure and stress into your life, trying to cram work-out sessions into a schedule that is already full?

"Make Exercise Part Of Your Daily Routine!”

The answer is simple: All you have to do is integrate exercise into most of the activities that can already be found in your schedule.

Humanity survived without high tech gyms for many thousand years, so don’t worry, you can do it too. And it’s actually a lot easier than you may think.

By leveraging your time this way, you can easily achieve the same results as you would spending time working out at the gym – without having to suffer the repetitive and boring repetitions of standard machine workout.

In fact, by successfully integrating exercise into your lifestyle, you won’t even feel like you’re exercising – yet you are guaranteed to feel the results within just a few short weeks, maybe even days!

Results such as ...

A Better Sense Of Wellness – A healthy body is proven to feel more relaxed and to be better fit to fight against stress, thus increasing your overall sense of well-being and satisfaction, having a positive impact on all areas of your life.

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And many, many more ...

As we go about our every day activities in a society that constantly requires more out of us as individuals, it is now more important than ever to keep a healthy exercising routine.

But even more important than society’s expectations is your own ability to cope with this pressure and feeling in harmony with yourself and your lifestyle – A step in which a healthier body plays an important role.

"Discover The Secret To Exercise Without Efforts”

Because it’s easier to do nothing than to work-out, and because exercising at the gym can get so boring, it’s no wonder that so many people would simply skip it and watch their health go downhill.

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Exercise Without Effort is a complete guide, containing over a dozen ideas and tips to help you integrate exercise into your schedule, making exercising effortless and more enjoyable for you.

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Exercise Without Effort is the fastest and easiest way to get started on the road to a better, healthier you, and can be yours today just a fraction of what you’d pay for your local gym membership, without sacrificing results.

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Exercise Without Effort is nothing more than an actionable plan mixed with easy to apply tips and ideas to transform your daily routine into a great source of efforts-free exercises.

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To A Healthier You,

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P.S: Don’t forget that Exercise Without Effort is available to you today for just one easy payment of $19, a fraction of what you’d pay for a local gym membership. Click here to order now!

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Lose The Flab Now: The BIGGEST Loser Can Be YOU

We all know that what you eat is pretty important when trying to lose weight, but finding a successful plan can be tough.

How much would you lose if you had the exact diets that winners from The Biggest Loser followed?

Ray Kelly is an Exercise Physiologist from Australia, who trained not 1, but 2 Biggest Loser winners!

In his new report he outlines the exact foods these champions ate in the leas up to jumping onto the scales for the final time.

Introducing: The Biggest Loser Diet

But that's not all this expert has provided. Here's what you'll see in this report:


- An outline of the meal plan promoted in the bestselling book from The Biggest Loser!


- A sample meal plan using The Biggest Loser eating style!


- An outline of the Blue Team's eating style!


- An outline of Red Team's eating style!


- The meal plan that helped Adro Sarnelli lose over 100lbs to win The Biggest Loser Australia 2006!


- The meal plan that helped Chris Garling lose over 150lbs to win The Biggest Loser Australia 2007!


- Required information on Carbohydrates, Proteins, and Fats, with examples of the best foods from each group to eat!


- Bonus tips on Weight Loss, and Special Occasions!


So if you are yet to reach you goals, I highly recommend you get your hands on this!

Instantly download it HERE

Lose The Flab Now: The Low Body Fat Secret Of Bodybuilders And Fitness Models

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
www.BurnTheFatInnerCircle.com

The secret to getting super lean – I’m talking about being RIPPED, not just “average body fat” – is all about mastering the art of "peaking." Most people do not have a clue about what it takes to reach the type of low body fat levels that reveal ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way.

Here’s a case in point: One of my newsletter subscribers recently sent me this question:

Tom, on your www.burnthefat.com website, you wrote:

‘Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind! Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up all their muscle. Some of them are nothing but skin and bone.’

"There seems to be a contradiction unless I'm missing something. Why do bodybuilders and fitness competitors have to go through a 12 week 'transformation' prior to every event instead of staying 'lean and mean' all the time? If they practice the secrets exposed in your book, they should be staying in shape all the time instead of having to work at losing fat prior to every competitive event, correct?"

There is a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don’t remain completely ripped all year round, and it’s the very reason they are able to get so ripped on the day of a contest…

You can’t hold a peak forever or it’s not a "peak", right? What is the definition of a peak? It’s a high point surrounded by two lower points isn’t it?

Therefore, any shape you can stay in all year round is NOT your “peak” condition.

The intelligent approach to nutrition and training (which almost all bodybuilders and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

I am NOT talking about bulking up and getting fat and out of shape every year, then dieting it all off every year. What I’m talking about is going from good shape to great (peak) shape, then easing back off to good shape.... but never getting "out of shape." Makes a lot of sense, doesn’t it?

Here’s an example: I have no intentions whatsoever of walking around 365 days a year at 4% body fat like I appear in the photo on my website. Off-season, when I'm not competing, my body fat is usually between 8 – 10%. Mind you, that’s very lean and still single digit body fat.

I don't stray too far from competition shape, but I don't maintain contest shape all the time. It takes me 12-14 weeks or so to gradually drop from 9.5% to 3.5%-4.0% body fat to "peak" for competition with NO loss of lean body mass...using the same techniques I reveal in my e-book.

It would be almost impossible to maintain 4% body fat, and even if I could, why would I want to? For the few weeks prior to competition I’m so depleted, ripped, and even “drawn” in the face, that complete strangers walk up and offer to feed me.

Okay, so I’m just kidding about that, but let’s just say being “being ripped to shreds” isn’t a desirable condition to maintain because it takes such a monumental effort to stay there. It’s probably not even healthy to try forcing yourself to hold extreme low body fat. Unless you’re a natural “ectomorph” (skinny, fast metabolism body type), your body will fight you. Not only that, anabolic hormones may drop and sometimes your immune system is affected as well. It’s just not “normal” to walk around all the time with literally no subcutaneous body fat.

Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% body fat. Some years I’ve stayed leaner - like 6-7%, (which takes effort), especially when I knew I would be photographed, but I don’t let my body fat go over 10%.

This practice isn’t just restricted to bodybuilders. Athletes in all sports use periodization to build themselves up to their best shape for competition. Is a pro football player in the same condition in March-April as he is in August-September? Not a chance. Many show up fat and out of shape (relatively speaking) for training camp, others just need fine tuning, but none are in peak form... that’s why they have training camp!!!

There’s another reason you wouldn’t want to maintain a “ripped to shreds” physique all year round – you’d have to be dieting (calorie restricted) all the time. And this is one of the reasons that 95% of people can’t lose weight and keep it off --they are CHRONIC dieters... always on some type of diet. Know anyone like that?

You can’t stay on restricted low calories indefinitely. Sooner or later your metabolism slows down and you plateau as your body adapts to the chronically lowered food intake. But if you diet for fat loss and push incredibly hard for 3 months, then ease off for a while and eat a little more (healthy food, not "pigging out"), your metabolic rate is re-stimulated. In a few weeks or months, you can return to another fat loss phase and reach an even lower body fat level, until you finally reach the point that’s your happy maintenance level for life – a level that is healthy and realistic – as well as visually appealing.

Bodybuilders have discovered a methodology for losing fat that’s so effective, it puts them in complete control of their body composition. They’ve mastered this area of their lives and will never have to worry about it again. If they ever “slip” and fall off the wagon like all humans do at times … no problem! They know how to get back into shape fast.

Bodybuilders have the tools and knowledge to hold a low body fat all year round (such as 9% for men, or about 15% for women), and then at a whim, to reach a temporary “peak” of extremely low body fat for the purpose of competition. Maybe most important of all, they have the power and control to slowly ease back from peak shape into maintenance, and not balloon up and yo-yo like most conventional dieters!

What if you had the power to stay lean all year round, and then get super lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up? Wouldn’t you like to be in control of your body like that? Isn’t that the same thing that bodybuilders and fitness/figure competitors do, only on a more practical, real-world level?

So even if you have no competitive aspirations whatsoever, don’t you agree that there’s something of value everyone could learn from physique athletes? Don’t model yourself after the huge crowd of losers who gobble diet pills, buy exercise gimmicks and suffer through starvation diets like automatons, only to gain back everything they lost! Instead, learn from the leanest athletes on Earth - natural bodybuilders and fitness competitors…

These physique athletes get as ripped as they want to be, exactly when they want to, simply by manipulating their diets in a cyclical fashion between pre-contest "cutting" programs and off season "maintenance" or "muscle growth" programs. Even if you have no desire to ever compete, try this seasonal “peaking” approach yourself and you’ll see that it can work as well for you as it does for elite bodybuilders.

If you’re interested in learning even more secrets of bodybuilders and fitness models, visit the Burn The Fat website at: www.BurnTheFat.com

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT) and a certified strength & conditioning specialist (CSCS). Tom is the author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using the secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn body fat and increase your metabolism by visiting: www.burnthefat.com. To learn more about Tom's Fat Loss Support Community, visit: www.burnthefatinnercircle.com

Lose The Flab Now: Speed Eating and Fat Loss: Diet Advice Your Mom Was Right About All Along

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

A new study just published in a recent issue of the journal Obesity has revealed that thin people eat very differently than heavy people at all-you-can-eat buffet restaurants.

Researcher Brian Wansink and his team from the Cornell University Food and Brand Laboratory observed diners at 11 different Chinese buffet restaurants across the United States.

Their goal was to find out whether the eating behaviors of people at all-you-can-eat buffets varied based on their body mass.

Trained observers recorded the height, weight, gender, age, and behavior of 213 patrons. The various seating, serving and eating behaviors were then compared across BMI levels.

The heavier (higher BMI) patrons:

• ate more quickly
• chewed more food per bite
• used forks
• sat facing the food buffet

The thin (lower BMI) patrons:

• ate more slowly
• chewed less food per bite
• used chopsticks
• sat facing away from the food buffet

This study confirms earlier research from the University of Rhode Island published in the journal of the American Dietetic Association which found that eating slowly leads to decreases in energy intake.

Scientists even have a name for this now:

"TIME-ENERGY DISPLACEMENT"

Time-Energy Displacement means that the more time you take to eat, the less energy (calories) you are likely to consume. The faster you eat, the more energy (calories) you’re likely to consume.

But wait, there’s even more! A study from the University of Alabama looked at satiety (how full a food makes you feel), energy density (calories per unit of volume) and eating time of various foods. To maximize the effects of Time-Energy Displacement, it was found even more advantageous to choose foods that FORCE you to ingest calories more slowly.

This includes choosing more:

Foods that have a high satiety factor such as high fiber and high water foods (so you feel fuller more quickly):

• Peas
• Red beans
• Raspberries
• Broccoli
• Green beans
• Chick Peas

Foods with a high “chew factor” (so you can’t eat them fast if you tried; you have to chew them thoroughly):

• Lean meats such as top round, lean sirloin
• Celery
• Apples
• Pears
• Peaches

Foods with a low energy density such as salad vegetables and greens (so you’d get tired of eating before you took in a lot of calories):

• Tomatoes
• Artichoke
• Cucumber
• Salad Greens
• Cabbage
• Okra

These results also confirm all the studies that have been advising us not to drink our calories. Liquid calories, especially soft drinks and dessert coffees are two of the biggest sources of excess calories in the typical American’s diet.

The problem: calories in liquid form can have a very high caloric density and can be consumed very quickly. Liquid calories also do not activate the satiety mechanism in your brain and gastrointestinal tract the way solid food does.

"Don't inhale your food" used to be an admonishment about proper eating etiquette you heard from your mom. It is now scientifically-proven fat loss advice.

To learn more research-proven tips for burning fat, visit the “Burn The Fat” website at www.BurnTheFat.com

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets 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

Lose The Flab Now: Lose 45 lbs in just 29 days! – 100 lbs in 60 Days!

New Breakthrough Secret discovered by lady doctor has other doctors baffled!

Find out how Dr Suzanne Gudakunst discovered how calories, carbs, and such have far less to do with the real reason you're fat and can't seem to lose weight regardless of what you do!

It is currently available at:

=> www.topsecretfatlosssecret.com

But hurry as lobbyist want her secret forever banned because it threatens the food & drug companies' continued stronghold on the masses in order for them to remain rich at the cost of YOUR health!

Lose The Flab Now: How an Entire Year Could Go By With No Results

How an Entire Year Could Go By With No Results
By Tom Venuto
www.BurnTheFat.com

QUESTION: Dear Tom: I’ve been going to the gym for the past year now, but I have only lost 2 pounds. I eat about 1800 calories a day and I do 3 cardio and 3 weight training sessions a week. I am 5 feet 5 inches and 128 lbs. I would like to be at 120 lbs.

To lose 8 more lbs isn’t a lot to ask, but I’m really frustrated. I’ve been VERY persistent, and I rarely cheat except once each weekend, but at this rate, it will take me another 4 years for me to reach my goal! Please help!

Vicky

ANSWER:

Don’t worry, it won’t take another 4 years! In fact, you can reach your target weight within the next month if you start getting feedback, charting results and making some strategic changes to your program.

First, it’s important that you understand how a year could go by with almost no progress.

Have you been doing the same nutrition, same calories, same cardio, same weight training and the same intensity for the entire past year with no changes? If so, then you shouldn’t be suprised if you’ve continued to get the SAME results (very little).

If you do more of the same, you usually get more of the same.

Caloric intake, for example is not something you calculate once and then never pay attention to again. Calories have to be calculated and customized for each individual in the beginning and then adjusted continuously in “real time” during the course of a fat loss program, based on actual results.

Just because you start at 1800 doesn’t mean your caloric intake should stay there. Calories may need to be increased or decreased depending on whether your goals, your body weight and your activity levels change and based on your weekly progress (or lack of).

Which brings me to another point. I am a huge fan of using progress charts. There is a saying in business management and sports coaching:

“What gets measured gets done.”

When you start “keeping score” and tracking performance right down to the numbers, it’s almost miraculous how this awareness of how you’re doing translates into improved results.

When you track your body composition results every week, if a week or two goes by with no results, then you don’t continue with more of what got you no results, you change some variable in your program immediately!

An old Turkish proverb that says,

“No matter how far you’ve traveled down the wrong road, always turn back!”

Of course, you don’t have to throw out your entire program, you can simply “tweak” ONE or maybe two variables within the same program.

Also, when you measure, track and analyze muscle versus fat (body composition), instead of just scale weight, you might even discover you’ve gained some lean body mass and this offsets the drop on the scale (which means it’s possible you made more progress than you thought).

Now, back to the calories. To break a plateau, you can take a reduction in calories, or an increase in activity, either of which will create a deficit if you are currently in energy balance, or increase your existing caloric deficit.

1800 calories may not provide a large enough deficit for some women, and in fact, the majority of women your height, weight and activity level usually are losing fat safely and successfully on 1500-1600 calories per day. (for men about 2200-2500 calories, avg.)

At the end of the day, fat loss boils down to calories in versus calories out, so if you plateau, you may need a simple calorie reduction, provided you don’t restrict too low for too long (which tends to trigger your body’s “starvation response.”)

As for your cardio program, 3 days a week of cardio works for many people, but usually, I would consider three weekly cardio sesssions a maintenenance workout or at best a starting point for beginners, NOT a “maximum fat loss” program.

Example: this week, you could increase your cardio from 3 sessions to 4 sessions. If you combine the decrease in food intake with an increase in calories burned through activity, that will almost certainly get you burning fat again.

If it does, then stay with 4 days a week of cardio. If not, the next week go up to 5 days a week. Repeat this simple “feedback loop” process as many times and for as long as necessary.

Also remember that more (often) is not always better. You can also increase the intensity and get more calories burned in same amount of time. This feedback loop process can be used to make decisions about your training intensity, duration and type, as well as frequency.

Whichever strategy you choose to break the plateau, remember Albert Einstein’s definition of insanity:

“Insanity is to keep doing the same thing over and over again and expecting a different result.”

Although this seems like common sense to some people, what happened to you is really quite common because it does appear that you’re doing everything you’re “supposed to be doing” with perfectly good intentions.

You have have all the key elements there: You’re exercising (weights and cardio). You’re watching your nutrition, and you’ve been disciplined and consistent in following it.

The trouble with many popular programs - even good ones - is that they are too dogmatic. Their entire program may revolve around “X” number of calories, “X” days per week of cardio and “X” days a week of weights….

And you’re not allowed to “tamper” with that “holy grail” formula.

I can understand the rationale for a simple diet and exercise prescription for a beginner in order to not confuse them with too many choices, but what if it doesnt work after a month, three months, six months, A WHOLE YEAR? What if there are no options, what then?

In NLP, there’s a principle, (borrowed from cybernetics), called The Law of Requisite Variety, which says,

“The person with the most flexibility is the person with the most power and the greatest chance for success.”

You need to know what to do when you’re not getting results… you need options and choices for breaking plateaus, and that’s important because plateaus happen to everyone - including me.

Some people think that hitting a fat loss plateau means there’s something wrong with them. But plateaus are natural and normal. In fact, you could look at it this way:

Hitting a plateau means your body is healthy and your body is functioning normally, because normal function of the body is to adapt effectively to stress, to protect you and to maintain homeostasis.

Exercise is a stress. Dieting is a stress. It’s natural for your body to adapt to them. When you adapt, you must place a new “positive stress” on the body if you want continued improvement.

If you want to learn more details about how to change your program to break plateaus and make continuous progress as fast as safely possible, then I recommend you take a look at Burn the Fat, Feed The Muscle (BFFM).

BFFM has flexibility, feedback and performance tracking built right into it. Chapter 4 in BFFM teaches the “BFFM feedback loop method”, and shows you how to chart progress and adjust your diet and workouts on a weekly basis, to keep you making progress or get you back on track if your progress stalls out.

There is no reason to allow even a few weeks, let alone an entire year to go by without results. But you can’t expect to get different results if you continue doing more of what’s not working.

Keep after it! Be persistent… but also be flexible!

Your friend and coach,

Tom Venuto, CSCS, NSCA-CPT
www.BurnTheFat.com

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