Ultimate Super Fantastic Top Secret Fat Loss Secret
"The reason your fat has nothing to do with overeating, lack of exercise or lack of will power on your part!
it has to do with plaque and parasites in your bowels
doctors are keeping this truth from you."
... the good Dr says
the Top Secret Fat Loss Secret
Interesting video from inside the colon though showing a parasitic worm holding on for dear life as it was being blasted out by a doctor.
I just don't know about this. Comments?
Labels: Diet, Dieting, fat loss, Natural Weight Loss, Parasites, Quick Weight Loss
The Perfect Beverage For Weight Loss Programs
The perfect beverage for dieters and people on weight loss programs. When normal beverages aren't enough, there's this...
When all other marketing schemes have failed, the drugs, the pills, the creams and they still need to make more money and create packaging for it...
Labels: Diet, Dieting, Friday-Fun, water
Weight Loss Mistakes
When trying to lose fat, there are several, easy mistakes almost everyone makes. If you are looking to lose fat, avoid making any of the mistakes listed below. Losing fat is not difficult, it just takes time and commitment. Too much too soon.
Fat loss takes time, you can't rush it, plain and simple. If you try to lose too much in a short period of time, you will fail, get discouraged, and probably stop your diet. It's a long term process, making changes for life, not just "the moment" and making your commitment into a lifestyle.Eating carbs later in the day.
You should not consume any carbs in the second half of your day. For example, if you get up at 8:00AM, stop eating carbs at 4:00pm. Make your meals consisting of a lean protein and a vegetable or salad and some fats. Good fats mind you. Here's a great article on night time eating by Tom Venuto
.Not taking time to prepare meals.
If you are going to diet, do it right. Plan you meals for the following day, the night before. If you need to cook anything, have it ready. If you don't prepare, you may end up eating whatever is available, which is usually fattening. Not exercising regularly.
You need to exercise to burn fat. I suggest doing some type of cardio, 30 minutes a day, 4 times a week. This can include walking, biking, running, swimming, etc. For best results, exercise in the morning, on an empty stomach.Not weight training.
Weight training not only makes you look and feel better, it also increases your metabolism, to help burn more fat. You build more muscle which then requires more fuel to support it and if you're cutting calories, that fuel must come from fat. Muscle is your friend, your best friend.
Doing the same thing over and over again.
If you don't switch up your exercises, you will get tired of it, and probably quit all together. Not only that, but the body will adapt to what you are doing, and you will not see any results. Most personal trainers switch up your program every 4 to 6 weeks. This gives you time to get used to your program and excel at it, and then just as it's becoming boring, it's switched up inspiring you as well as giving your muscles a "shock" because there's a "new program" in town. This is called periodization
which I covered in 2004.
Another way to mix things up is to do a Random Act of Fitness
. Throw something random into the mix. Paying too much attention to the scale.
If you are weight training, and increasing muscle mass, you may not be dropping in weight, but you will be dropping fat. This is probably the biggest reason people dont think they're getting results. They pay attention to the scale rather than body fat percentage. Your ultimate goal is to gain lean muscle mass, while dropping body fat. The scale stays the same, but you look better. Giving up.
Whatever you do, don't give up. You will regret it, a couple months down the road. If you are frustrated and not losing weight, try something different, try and make it fun. Try martial arts, yoga, Five Tibetan rites, or something different like that. The five secret Tibetan exercises will help you increase energy and improve mood. Activate your power centers and pop out of bed alert and happy every morning. Not only do you get to try something new, but you end up with a social network of exercise friends. Making friends at Taekwondo or Yoga gives you a reason to continue and possibly challenge one another.
A good social network for discussing your challenges and success' may help as well. Have a friend in your weight loss support forum
that holds you accountable may be just the thing as well. I'm happy to recommend my new weight loss forum
for just that purpose.
Never give up. If you're not getting the results you want, make sure you tell yourself that "you are getting results". Everything produces a result. If it's not the one you want, then it's time to take a look at what you're doing and modify it, then wait to see the results. Usually this can be done on a week to week basis. If you hit a plateau, ask yourself "is it because I'm eating too much, or eating too little". yes, eating too little can slow down your metabolism and create a plateau. Adding in a second cardio session at night might break the plateau as would adding extra calories in the form or lean protein. Add 2 ounces of chicken to each meal for the week and see if that breaks your plateau. You'd be suprised.
Labels: Dieting, motivation, weight loss
6 Diet Tips For Quick Weight Loss
Did you know that water is essential for weight loss?
Water helps to flush your body clean of toxins & fat. Drinking ample water each day allows your bodily functions to work optimally. One of the biggest benefits of drinking water while losing weight is that it makes you feel full. If you always have a full water bottle with you & drink it throughout the day, it will take away your "extra" hunger & help you from snitching unwanted calories. Aim for at least 64 ounces of pure water a day.2) Fiber.
Fiber is a wondrous fat loss aid. Eating foods high in fiber throughout the day will really make you feel full & help to keep your appetite in check. Try to incorporate about 5 grams of fiber each meal (about 25 total for the day). If you are currently not up to par with your fiber intake (& chances are you are not) gradually increase to 25 grams a day to prevent bloating. High fiber foods: vegetables, nuts/seeds, beans, whole grains (like oatmeal, granola, non-sugary cereals) & many fruits.
3) Eat 5 meals a day.
Some may think that sounds like an awful lot of food but eating 5 small meals during the day will really help you lose fat. It may take some getting used to but your body will adjust & you will start to lose unwanted pounds. If you eat 5 small, balanced meals a day you will not be hungry, you will have higher energy levels through out the whole day & food cravings should virtually disappear.4) Be prepared.
It is so much easier to eat healthy when you plan ahead. Bring some healthy meals to work, make leftovers at dinner for lunch the next day, keep good food in the fridge at work or even in your drawers (nutrition bars, shakes & a shaker bottle, nuts & seeds, fruit or other favorite healthy snacks).5) Free day.
Yippee! A day of eating anything you want, anything you desire is allowed! Not only is it allowed, it is also encouraged. By completely denying yourself of all sweets & snacks, you may be setting yourself up for a disastrous fallout.
Allow yourself one day a week where you can have a piece of your favorite dessert or a Pina Colada or whatever your favorite treat may be. Allowing yourself a little breathing room for just 1 day a week can really help you maintain the correct mindset to stay focused & committed to your weightloss efforts.6) Try a diet supplement.
While there’s no substitute for a healthy diet & consistent exercise program, many people find taking a fat burning supplement helps the process along.
Labels: Diet, Dieting, Quick Weight Loss, weight loss
Hoodia And A Good Diet
By Rob CooperHoodia
, the appetite and thirst suppressant of the South African aborigines has been tested as a dietary aid for persons wanting to stay on a weight loss diet plan. The natural supplement
has been proven to help individuals eat less in a natural and safe manner. However, like any diet aid, Hoodia suppressive qualities will only be truly beneficial if a healthy diet is also implemented.Genuine Hoodia
has been a lifesaver for natives traversing the desert. Facing scorching heat and having little food, Hoodia
helped people survive extreme conditions. The properties of a seemingly plain cactus are amazing. Thus, in the 1960’s scientists in Africa decide to attempt extracting the lifesaving properties, to help save the lives of obese
individuals having difficulty maintaining a healthy diet, and sticking to a weight loss program.
Successful, the diet aid still has one negative flaw. Since Hoodia suppresses both appetite and thirst, dieters must be careful to maintain healthy eating habits. As per trial results, a 100% Hoodia supplement
can influence appetite for the day. During regular mealtimes, an individual may not feel like eating a meal, preferring to skip eating altogether. Health care professionals will admonish patients to eat regularly. While avoiding meals seems like a good idea at the time, the body may go into starvation mode.
In starvation mode, the body assumes adequate food is not available, and metabolism slows down to preserve what the body has in store. Thus, an individual on a weight loss program will have an increasingly difficult time losing the weight in a healthy manner. Also, if the body is starved, as soon as a person begins eating regularly, lost weight will likely return. Basically, "slow and steady wins the race" also applies to healthy dieting. Also, lifestyle changes will result in maintaining a healthy weight and not suffering frustrating fluctuations. So, Hoodia
consumers must eat a well balanced diet.
To maintain a health diet, individuals should consume at least 3 ounces of whole grains per day. Health researchers have discovered the necessity of adequate fiber for proper digestion. Oatmeal
is a good choice. In fact, lack of sufficient fiber may result in poor health including higher cholesterol
, and the possibility of developing certain types of cancer
. Thus, whole grain breads, crackers, or cereals are essential to good health. Wheat free is best as most people have wheat intolerances.
Fruit is also an important element in a healthy diet. The recommended daily allowance is 3-5 servings. However, a person’s idea of proper serving sizes, and the actual amount needed per day, is usually larger than the actual requirements. Therefore, check with a physician to find out the exact amount needed for good nutrition. Also, fresh fruit, rather than juices are recommended. Fruit juices often have added sugars and preservatives. Fresh is always best. Harvey Diamond of Fit For Life fame recommends fresh fruit juices daily. For a great resource, listen to my Harvey Diamond interview
I did in 2005.
Many individuals do not consume enough fresh vegetables to satisfy the body’s needs for certain vitamins and minerals. Unless the habit is developed early in childhood and veggies are consistently included in meals, most people generally choose sweet and starchy foods.
Frankly, vegetarians usually have lower cholesterol
levels, are less likely to be overweight, and consume enough vegetables for a healthy diet. While canned vegetables are more convenient for preparation, fresh vegetables are preferable. Also, uncooked carrots and beans, among other selections, retain the full amount of vitamins and minerals. During the cooking process, especially if boiled, vegetables tend to lose nutritional values. If cooked vegetables are desired, steaming is a much better method for sustaining taste and healthy qualities.
Last in the food pyramid are proteins. Many people usually eat too much red meat, not enough fish, and very little beans. In actuality, the opposite should be true. Legumes and fish are far healthier, especially for cardiovascular health, than red meats. Nevertheless, proteins are a necessary element of a diet
. Muscles need protein.
A proper diet is essential to good health, even if Hoodia suppresses the appetite. Also, drinking enough water for proper hydration is important. Consider the fact that the body is 80% water. Dehydration will negatively affect the skin, internal organs, and the muscles. So, even if Hoodia keeps the individual from becoming thirsty, keep a water bottle handy and liquidate the body’s assets.
If Hoodia helps people maintain a healthier diet and realize a proper weight, yeah! Changing eating habits can be extremely difficult, and many well-meaning dieters often give up in frustration, feeling deprived and hopeless. Any healthy diet aid is a Godsend. However, consumers need to take Hoodia responsibly, remembering to eat properly, and drinking enough to sustain a healthy body.
, Natural Weight Loss
, Weight Loss
Labels: Dieting, Hoodia, Natural Weight Loss
10 Changes To Your Diet That Will Instantly Make it 90% Better
By: Jayson Hunter RD, CSCSMeal Plans
Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.
Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.
Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.
1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.
3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.
4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.
5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.
Read the next 5 Changes To Your Diet To Make It Better
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to Meal planning Software
More Health and Fitness Articles
Tags: diet, dieting, weight loss, meal planning, Natural Weight Loss
Labels: Diet, Dieting, Meal Planning
Tom Venuto Skyrocket Your Fat Loss Success
Here is a free report called Skyrocket Your Fat Loss Success
in which interviewer Tom Nicoli talks with Tom Venuto of Burn the fat. Mr Nicoli is a clinical hypnotherapist and is featured on Dateline NBC's "Ultimate Weight Loss Challenge
". Mr Nicoli is an expert in Personal Success, and he describes a part of that as requiring physical fitness and health, as does my own view.
Mr Nicoli interivews Tom Venuto and shares Tom's views and advice on fat burning and nutrition in this Skyrocket Your Fat Loss Success Interview.
pickup the free fat loss success report
here are a few snippets from the interview:Tom Venuto:
I think that details matter, and there are some nutrition methods you could certainly call secrets that most people in the general public aren’t aware of. But before you get into those details, I think it’s more important to focus on the more “obvious” fundamentals.
There’s something called “The Pareto Principle,” which is also
known as the 80/20 rule. It was created by the Economist Vilfredo
Pareto in the beginning of the 16th Century, and to paraphrase
him, he said that you have to separate the vital few things from the
trivial many things. In other words, the very first thing you have to
do is master the fundamentals before you worry about little details
In my fat loss system, there are four fundamental pillars that must
support your program. The first one is Strength Training; the
second is Cardio Training; the third is Nutrition; and the fourth is
Mental Training, which we already touched on. If you’re missing
any one of those four, then all the attention to details and all the
cutting edge nutrition secrets in the world aren’t going to help you.
Most people just go on diets, and what we don’t need is another
diet. We need to change our habits, change our behaviors, and
change our lifestyles.
What’s missing from most weight loss programs is the exercise
part. I believe that it’s better to burn the fat than starve the fat.
When you starve the fat with strict diets and you cut calories too
low, it works initially, and you see that very gratifying initial drop
on the scale. But what happens to everyone eventually is you
plateau, because your body adapts, and your metabolism adjusts to
the reduced food intake. Your body thinks you’re starving, so your
body just starts burning fewer calories. Strength training and
exercise help because strength training increases your lean body
mass. It helps you keep your muscle, which prevents your
metabolism from slowing down. It also allows you to eat a little bit
more. So instead of a severe cut in calories, you’re burning the fat
instead of starving the fat.
Tom then talks about the ...
4 pillars of fat loss
... the foundation of your success.
Read more about that in the free skyrocket your fat loss report
The interview then continues...Mr Nicoli:
Now is that information difficult for people to understand and apply?TOM VENUTO:
It’s very simple. You know, some people have complex nutrition systems where they talk about metabolic typing, and they may have you go and get blood tests, or you may have to fill out a complex questionnaire. Those things are fine and can be helpful, but what I do is much, much simpler.
What I recommend is to start with a baseline. This baseline consists of fundamentals that apply universally to almost everyone. Without these fundamentals in place, the fine tuning will have much less impact on your results. Once you have your baseline in place, you can simply begin to systematically adjust your intake one variable at a time, things like grams of carbohydrates, for example, and by getting in a feedback loop, you can figure out exactly how your body processes and responds to
food in a very, very short period of time.
Get your free fat loss success report
The free report is 32 pages long and provides a great insight into the mental aspect of fat loss as well as Mr Nicoli's own advice and information from his own personal success program. This Tom Venuto interview on Fat Loss Success is not to be missed.
Tags: weight loss
, fat loss
, free report
, ultimate weight loss challenge
, tom venuto
, tom nicoli
Labels: Diet, Dieting, fat loss, Tom Venuto
Forget Calories Diet
Here's a diet that proposes that you forget calories and instead eat more food using their system of fat burning foods, self absorbing calories and foods that signal your brain that you're satisfied and not hungry any more.
the forget calories diet proposes that if you're currently eating less than 6 meals a day, you're losing a chance to burn more fat. When you eat a meal, your bodys metabolism turns on and you burn more calories. You burn more calories on a per meal basis rather than a per day calorie diet.
the forget calories diet combines foods into groups and then their diet schedule shows you which calorie groups to combine together at each meal to maximize your dieting results. The forget calories diet claims 10 pounds in 10 days. I think that's possible because I've done it myself.
The complete forget calories
system shows you:
* what food groups to eat together to maximize diet results
* what foods to eat so that your brain signals your body that it's no longer hungry.
* what foods to eat to reduce blood glucose levels after your meal. With lower blood glucose, your body will seek out and destroy fat cells.
* what foods are self absorbing calories. The foods that require more digestion to burn them than they provide, hence self absorbing calories.
In theory, the forget calories diet seems technically sound. Eat 6 meals a day which maximize metabolism, eat negative calorie foods, eat foods that send satisfaction signals to the brain and drastically cut back on overeating because you never feel hungry.
sounds perfect actually.
Have a look at the Forget Calories Diet
, negative calories diet
, negative calories
, negative calorie foods
, fat burning foods
Labels: Calories, Diet, Dieting, Fat Burning Foods, fat loss, Forget Calories
Brain Science And New Year's Resolutions
By Tom Venuto, NSCA-CPT, CSCSwww.burnthefatbook.com
Motivational speaker Jim Rohn once said,
"I find it fascinating that most people plan their vacations with better care than they plan their lives. Perhaps it's because escape is easier than change."
Success psychologists say that 95% - 97% of the people in the world do NOT have written goals and fail, while 3-5% have written goals and succeed.
If these statistics are correct, then Mr Rohn's observation really IS quite fascinating isn't it?
Unfortunately for most people, the odds for success are actually even lower, because out of the few people who do set goals, most don't take goal setting seriously, they don't do it scientifically and they only do it once a year.
Goal setting is so important, that I always teach goal setting and mind dynamics first, and only THEN, do I teach nutrition and training second.
It doesnt matter how much you know about nutrition or exercise. Until specialized fitness knowledge is linked with goals and directions, the knowledge is useless and you won't accomplish very much or keep the changes long term.
In fact, I devoted the entire first chapter of my book, Burn the Fat, Feed the Muscle (www.burnthefatbook.com
) to the subject of goals and constructive "mind programming" for successful, permanent behavior change.
I've also studied neuro linguistic programming (NLP) for many years and more recently spent many months researching the latest information about neuroscience to see just how much of the traditional self help and goal setting wisdom is actually backed by brain research.
As you start thinking about your goals for 2007 right Now, I'd like to help you start the year off right by sharing two very valuable, science based tips on acheiving your goals:
SCIENTIFIC GOAL SETTING TIP #1Repetition is an effective way to "plant" a goal in the non-conscious mindWhy don't most new years resolutions stick?
Psychology and neuroscience today are giving us the answers.
Thanks to new technologies in brain imaging, such as PET scans, SPECT scans and functional MRI's, we can now actually see your thoughts as electrochemical impulses and we can see the formation of new neural connections in real time right before our eyes.
We can also see where, geographically, in your brain, a particular type of thought is occuring.
most importantly, we can see how long it takes to form strong neural patterns and what types of stimuli cause the patterns to form more quickly
Here's what we've discovered:
Setting a goal once is a conscious activity. Willpower is also a conscious activity. But research has shown that at least 5/6 of your brain power is in the non conscious mind and that the information and instructions that reach the non conscious mind are responsible for your automatic behavior.
Some pyschologists believe that 95% of our behaviors are unconscious and automatic... more commonly known as habits.
Long term behavior changes don't take place when you set goals one time as with most new years resolutions. There's an old saying in "self help" circles that it takes at least 21-30 days to form a habit. This has now been proven to be fairly accurate on a neurological basis.
New neural patterns begin to form only after they've been repeated enough times. They continue to strengthen with further repetition. If you make new years resolutions
on January 1st and you don't continue to repeat and reinforce your desire for those "goals," no new neural connection is formed, no new habits are formed, no new behaviors are formed....
Your resolutions wither away and die and any results obtained through willpower (trying to force the new behaviors through conscious effort), are quickly lost when you slip back to your old ways.
What you repeat over and over again is programmed into the subconscious mind and begins to take root. On a practical level, this means RE-writing your goals everyday and thinking about them in positive terms and in mental pictures, every day, repeatedly until the habit is formed and turned over to "auto-piliot."
In 1956, when Earl Nightingale wrote
"The Strangest Secret is that we become what we think about most of the time,"
we didnt know what we know now about the brain.
Nevetheless, Earl was right.
You don't change your body by trying to change your body. You change your body by creating new habitual patterns of thinking and visualizing.
Trying to force new behaviors with willpower while continuing with your old ways of thinking will always fail because your automatic behavior is mostly under non-conscious control.
Its not the new years resolution you set once... its the goals (mental thoughts and images) you focus on all day long that create the long term (and automatic) behavioral change... when you change your behaviors, you change your body and your life...
SCIENTIFIC GOAL SETTING TIP #2: Emotion is a goal-turbocharger
Is there any way around this tedious process of "mental programming" through repetition? Not really. The fields of NLP and hypnosis have given us some tools for creating more rapid changes, but ultimately you have to begin to "run your own brain" and change your habitual way of thinking. No one else can do it for you and there's no way around it.
there is however, a scientifically proven way to to speed up the process and that is with the use of strong emotion.
Since modern imaging technology can see activity in the brain and scientists have located the seat of emotions in the brain, we know that the strength and number of neural connections associated with a thought or behavior are increased when you're in a highly emotional state.
The neuron connections are also stronger, longer lasting and it takes longer to lose a neural connection when it was formed with great emotion.
With this knowledge, we see another reason why new years resolutions fail: They are set casually with no emotion and no strong emotional "reason why" that gives you the leverage to you need to make a change permanent.
On January 1st, you may think you're setting "real" goals, but if you're like most people, you're not only doing it a mere once a year and then losing focus, you're also likely to be making flimsy, wishy-washy, emotion-less "resolutions."
Zig Ziglar once said that,
"A goal casually set and lightly taken will be freely abandoned at the first obstacle."
You might want to back up and read that quote again, maybe even write it down or print it out, because this one hits the bull's-eye!
This truly explains why New Year's resolutions almost never work, and why so few people can keep off the pounds after they get rid of them.Goal setting
should not be casual or lightly taken. Goal setting is an important and serious matter. This is not a game - this is your life, and you only have one life to live.Goal setting
is also not a one time event - it is an ongoing process of literally "re-wiring your brain." With the discovery of brain plasticity, we now know that this is science fact, not self-help fiction.
Make the time to set REAL goals, today! Take it seriously, do it scientifically, re-write your goals every day, think about them constantly, and then take massive action
Do it and this will be the most successful year of your life!
For more information about successfully achieveing your new years resolution using Burn The Fat, Feed The Muscle, visit: www.BurnTheFatBook.com
to read a review of Burn the Fat
, visit my Burn The Fat Review
. Also, I have reviewed Tom's latest book, Fat Burn Files
]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: www.burnthefatbook.com Tags: New Years Resolutions
, goal setting
, positive thinking
, hypnosisNew Years Resolutions Goal Setting Positive Thinking Tom Venuto
Labels: Burn The Fat, Diet, Dieting, goal setting, goals, new years resolutions, Tom Venuto
Cheat Days and Diet Compliance
Hello Tom, I've been doing BFL for the past year, and did well at first, losing 3 dress sizes and 5% body fat, but then I totally hit a plateau and have had no more results since December. I'm wondering if I've been strict enough with my eating
I bought your ebook, Burn The Fat
, and I'm very excited about the information I've read so far, but I need some clarification about the eating part.
I've been eating according to the BFL philosophy with one "cheat" day per week. What I'm reading in your Burn The Fat
program is instead, to allow myself a couple of "cheat" meals any time during the week or on the weekend, but not to take an entire day off the program.
However, in your list of foods that turn to fat, you mention that certain foods should only be eaten very rarely. Does that mean that they shouldn't even be eaten at a weekly cheat meal? I can live with that, but then, what constitutes a "cheat" meal, (for example, if my favorite hash browns aren't allowed? :)
I know you get a billion emails, but I would really appreciate it if you have time to answer.
It's not productive in the long term to totally deprive yourself of foods you enjoy. What you have to do is find a sensible way to work even your most "sinful" favorite foods into your diet, but do it in an amount and frequency that doesn't set you back or sabotage your progress. This can be done by allowing yourself some "cheat meals" (some people call them "free meals" or "reward meals.")
One really good way to look at the "cheat meals" concept is in terms of "compliance," which means, what percentage of your meals are following the guidelines of the program and what percentage are off the program.
Too many meals or days off the program and your results are compromised. Too many days in a row eating nothing but "rabbit food" and you go crazy with cravings, right?
How much you need to comply (stick with) your program varies from person to person. It depends a lot on how ambitious your goals are and on how responsive your body is to nutrition and exercise.
When making your decision, keep in mind we all have different genetics and body types, which is something I discuss in great detail in chapter 5 of Burn The Fat, Feed The Muscle (www.burnthefatbook.com
Are you a carb-tolerant mesomorph who gains muscle easily and loses fat easily or are you a carb-sensitive endomorph who gains fat easily? Depending on the answer, your diet program may need to be more or less strict than others.
Don't compare yourself to others - you have to get to know your own body type. Some people can "Get away with" more cheat meals and still make progress (Yeah, I hate them too!)
Unless you're a competitor in physique sports like bodybuilding, fitness or figure, or you're getting ready for some type of transformation challenge or photo shoot, I suggest at least 90% compliance.
Whether you adjust your level of compliance above 90% (get more "strict") or below 90% (get more lenient), depends how far away or close you are from achieving your goals, and most importantly, on what kind of results you're getting each week.
If you're complying 90% of the time, and you are getting awesome results, you don't have to change a thing, and you may be able to loosen up your diet a little. I know some people who are definitely only "on the program" 80% or 85% of the time and they look great.
90% compliance means you are following healthy nutritious, fat burning eating guidelines 9 meals out of 10. If you're eating small frequent meals like the burn the fat program suggests, that's 5 small meals a day X 7 days a week = 35 meals. 90% compliance means about 31-32 of those meals are spot-on! The other 3 or 4 are for you to enjoy special occasions, reward yourself, and live a little.
If you're like most people, and you simply want to drop a few pounds, trim a few inches off your waistline and look better in shorts or in a swimsuit for summer, then 100% compliance is unrealistic AND unnecessary. 90% compliance is more realistic as a lifesytle, while being strict enough for most people to get results.
On the other hand, if you had a very ambitious goal like preparing for a figure or fitness competition and you thought you had to reach at least 12 or 13% body fat (which is very low for women), and you knew you would be onstage with judges looking at every inch of your body in a teeny bikini (paying very close attention to whether anything on your butt and thighs was "jiggling"), then you would want to be as strict as possible during the pre contest diet period (100% compliance or very close to it).
Keep in mind also, that this is a competitive situation and every time you "cheat" and your competitors don't cheat, you decrease your probability of placing high in the contests.
Unless you have a competitive physique goal like this, however, then total deprivation of pleasure foods or cheat meals (100% compliance), is not necessary because you always tend to crave what you cannot have. That's a binge waiting to happen.
I prefer this 90 or 95% compliance approach over the "entire day of cheating" approach, because I have seen people use the term "cheat day" pretty darn loosely (basically making it the equivalent of BINGE DAY), and they do a lot of damage in terms of setting their progress back.
They end up frantically playing "catch up" for the better half of the following week with punishing extra exercise and dietary deprivation. Slow and steady is better than binge and punish don't you agree?
Allow yourself some leeway. Enjoy food. Enjoy life. Have your pizza, or chocoloate or your hash browns or whatever makes your stomach happy. It will help, not hurt in the long run. Just be sure to be mindful of your calorie limits, and when you say you are going to comply 90% of the time, then keep your promise to yourself and comply!
For more information about dieting for fat loss, visit: www.BurnTheFatBook.com
to read a review of Burn the Fat
, visit my Burn The Fat Review
. Also, I have reviewed Tom's latest book, Fat Burn Files
]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: www.burnthefatbook.com
Labels: Burn The Fat, Diet, Dieting, Tom Venuto
What is the Miami South Beach Diet
What is the Miami South Beach Diet? Who can benefit from the Miami South Beach Diet? These are just simple questions that most of the people often ask when they encounter the term “Miami South Beach Diet”. So what’s the fuss about? Well, just to make everything clear, the term “Miami South Beach Diet” is particularly used here to refer to the origin of the South Beach Diet.
It is interesting to know that the term “Miami South Beach Diet” first came out when a Miami cardiologist Dr, Arthur Agatston formulated this diet program for his patients who have suffered from heart disease, so to have a better health. From then on, the South Beach Diet is then addressed as a “Miami South Beach Diet”.
So, the Miami South Beach Diet as many of the people commonly associated it with the mentioning of the actual beach, doesn’t really involve lounging on the beach all day, or partying at a chic club at night. Yes, it may have an enchanting identity but the Miami South Beach Diet plan is fairly simple and candid.
The primary objective of the Miami South Beach Diet is indeed to clear someone’s diet of the kinds of carbohydrates and fats that are adamant to weight gain. As such, the Miami South Beach Diet generally differentiates the “good” carbohydrates from the “bad” carbohydrates and maintained that by removing the bad carbohydrates out of the diet, you can lose weight. Also considerable is the lowering of the body’s levels of cholesterol and insulin, which is said to ultimately lead to weight loss.
In contrast to what most people may think, the Miami South Beach Diet was not really designed by a pack of overweight surfers. It is therefore interesting to know that the Miami South Beach Diet is actually based on the concept that the high-glycemic carbohydrates or those which rate higher than 55 on the glycemic scale
, such as white bread and white rice are bad carbohydrates that lead to weight gain. With that, the Miami South Beach Diet then recommends that dieters consume more low-glycemic carbohydrates or good carbs, like whole grains and vegetables, which take more time to break down and don’t lead dieters to cravings for high calorie foods.
Although the Miami South Beach Diet plan is made originally for those who have heart disease or diabetes, it is good to hear that the Miami South Beach Diet plan is also applicable to people who wishes to minimize their blood sugar levels and shed some extra pounds. This diet is said to have been devised to help people maintain a healthy lifestyle and lose weight.
Author: unknownRelated: South Beach Diet - What it is
, South Beach Diet Lures Vegetarians
Labels: Diet, Dieting, South Beach Diet
Risks of Ephedra Supplements
If you've been thinking about taking ephedra supplements and were curious about the possible risks and potential adverse interactions with other substances, read on...
Ephedra supplements used to be a very popular way to promote weight lose in the obese. Like most stimulants, ephedra supplements significantly boost metabolism and lower appetite, so they make an effective and tempting alternative to diet and exercise.
Ephedra supplements are definitely a risky and unhealthy way to lose weight. While not an especially dangerous drug in itself, mixed with caffeine or other stimulants ephedra can become a serious risk to your health. Every year there are some reported cases of people who unknowingly overdosed by taking some kind of ephedra supplement and then going on to have coffee, Sudafed, or some combination of other stimulants that put them over the top.
Even ephedra by itself boosts your chances of having heart attacks, especially in people who already have heart trouble or blood pressure
issues. The irony is that most people that would want to take ephedra supplements to lose weight are the exact same people who are at the most risk by taking them.
Because of the risks associated with it, ephedra supplements have waned in popularity as diet pills. They've been replaced by a host of other 'natural' and 'herbal' supplements that are every bit as dangerous but just haven't gotten a bad reputation yet. Don't be fooled by the term 'natural' or 'herbal'; these two words are by no means synonymous with 'healthy' or 'safe'. After all, ephedra comes from a 100 percent natural herb, and so do hemlock and nicotine.
Most of the ephedra supplement overdose cases I hear about these days have been in college aged kids taking 'herbal ecstasy' concoctions. Herbal ecstasy is basically a combination of epehdra, caffeine, and pseudephedrine, all of which together act synergistically to really put your heart into overdrive. For many the result is just a lot of sweating and teeth clenching as they go dancing from club to club, but every now and then the cocktail proves too much and causes heart failure.
Ephedra supplements are hard to find in stores because of the dangers linked to them, but they are still legal and available to anyone determined to take them. I see them now and then in gas station markets or 7-11s, usually sold at the counter in colorful little packets labeled something ridiculous like 'Super Boost' or 'Ultimate Energy Pills'.
My recommendation, use a food and exercise plan to lose weight. "Simply Eat
" is a no nonsense approach to food and will help you get the results you're looking for.
Tags: ephedra supplements
Labels: Diet, Dieting
Benefits of a Coffee Diet
By Carol SimpsonRob's Note: I found this article about the Benefits of a Coffee Diet. I advise people to eliminate coffee from their diet and instead switch to Sunrider Calli Tea as a much more alkaline source of fat burning foods. I do not recommend a coffee diet, but rather post this as a resource in order to warn people.
Many people need to lose some extra pounds that tend to show up in unflattering places on the body. One remedy that has attracted recent attention is the coffee diet.
Everyone knows that the only way to lose weight is to decrease your consumption of food and increase the amount of food that your body ‘burns’. Many people complain that even when they cut down their intake, they still do not lose very much weight. One problem may be that, even with increased exercise, they are not ‘burning’ enough calories.
One possible solution is by trying the coffee diet. The basic premise is that under this program, and with a decrease in eating and an increase in exercise, your body’s metabolism will be increased and you will ‘burn’ more calories. In addition, the increase in coffee will also help to suppress your appetite particularly for carbohydrates. Looks like you win all the way around using the coffee diet.
Under the coffee diet, you need to drink more coffee. You should also consume a normal breakfast in the morning to get your body’s metabolism working to help burn off your excess weight.
The idea is that you do not have to make any great changes in your lifestyle. Each cup of coffee contains about 100 mg of caffeine. On the coffee diet, after you drink your coffee, your metabolic rate can increase as much as 10%. For a person not used to drinking coffee, the coffee diet can increase the metabolism even more.
When your metabolic rate is increased while on the coffee diet, you burn more calories than before even when you are not active. Not that you can just sit there and burn off weight, but your body is burning calories faster.
The other potential benefit of the diet is that there are few side effects as with other products. Other than the normal ‘side effects’ of drinking coffee, everything is the same. Now of course, some people are sensitive to caffeine at any time. However, there are no artificial or unnatural chemicals in the coffee itself. Naturally, if you are trying this diet, don’t put three tablespoons of sugar into your coffee, and coffee ice cream does not count as a diet helper. However, if you like your coffee with a little cream and sugar, go low fat or sugar substitute.
Although you may think the idea of a coffee diet might just be another fad, there have been some scientific studies made on using it. The results showed that some people, but of course not everyone, benefited from the coffee diet.Related: Coffee and Dieting
, Coffee as a Health Drink
(not sure I believe that research)
Tags: coffee diet
, fad diet
Labels: Diet, Dieting
3 Day Diet - Is It Right For You
There are many occasions that make women want to lose weight quickly. Maybe there is a wedding or a class reunion that is right around the corner. We want to look our best for such occasions, especially if we haven’t seen some of the party goers for a long time. One weight loss option is the 3 day diet. This plan promises quick weight loss in only three days.
Of course, quick weight loss is very appealing to many of us, but it is not recommended by most of our doctors. Many nutritionists argue that the 3 day diet only leads to temporary weight reduction. Most of us who follow the plan will only find the weight creeping back on in just a few weeks.
However, we must consider the purpose for the 3 day diet before abandoning the eating plan entirely. If the goal is to lose about ten pounds in three days for a specific occasion, then this plan is perfect for you. If you want permanent weight loss and an eating plan that you can follow for the rest of your life, then the 3 day diet is definitely not for you.
The plan is very restrictive and it requires a lot of will power. Anyone following the 3 day diet is urged to follow the plan for only three days. This is why the plan is best for anyone who wants to slim down quickly for a special occasion and not for someone looking for a long-term diet plan. People who follow the 3 day diet are instructed to go off of the diet for at least two days before starting the regimen over again.
Just about every woman has experienced the urge to drop one or two dress sizes before a special event. Maybe it is that little black dress that is hanging in the back of the closet that you haven’t been able to zip up for a few years. The 3 day diet can be a great way to get you back into that dress in just a few days, or so the plan suggests.
Maybe you just need a kick start to your long term weight loss plan. Sometimes losing a lot of weight quickly can give a dieter the motivation required to get on a good diet and exercise plan. I have found that dropping significant weight in the beginning of a weight loss plan will insure that I am motivated to continue.
Even though the 3 day diet
has many critics, remember to consider the purpose for the plan. This is not a long term diet and it definitely is not a way of life. The 3 Day Diet is a fad diet and I do not recommend it at all.
Labels: Diet, Dieting
3 day diet
Drink 4 glasses of water or diet soda per day.
You can add herbs, salt, pepper, lemon, vinegar, Worcestershire, soy sauce, mustard & ketchup to your foods.
Black Coffee or Tea w/1-2 packets of Sweet & Low or Equal
1/2 Grapefruit or Juice
1 Toast with 1 Tbsp. Peanut ButterLUNCH
1/2 Cup of Tuna
Black Coffee or Tea w/1-2 packets of Sweet & Low or EqualDINNER
3 Oz. any lean meat or chicken
1 cup green beans
1 cup carrots
1 cup regular vanilla ice cream
black coffee or tea w/1-2 packets of Sweet & Low or Equal
1 cup cottage cheese or tuna
8 regular saltine crackersDINNER
2 beef franks
1 cup broccoli or cabbage
1/2 cup carrots
1/2 cup regular vanilla ice cream
black coffee or tea w/1-2 packets of Sweet & Low or Equal
5 regular saltine crackers
1 oz. cheddar cheese
1 boiled egg
black coffee or tea w/1-2 packets of Sweet & Low or EqualDINNER
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
3 DAY DIET
The 3 day diet plan - is a calorie limited diet over 3 days. There are claims that following it correctly, you can lose up to 10 lbs in 3 days. After the 3 days of dieting you should return to eating a normal healthy diet for at least four to five days, and you should not over eat.
This diet is not a good sustainable diet and most weight lost should be from water and muscle. I am providing this 3 day diet info as a way of warning people about it. I do not recommend it. Any time you calorie restrict to this degree, you are doing your body a dis-service. The body needs food for metabolic functions. Rapid weight loss like this is not advisable.
Tags: 3 day diet
Results of the 3 Day Diet
I'd love to hear your results from the 3 day diet. Post a comment
Labels: Diet, Dieting
Forget Calories Diet
Lose a pound every single day by eating 6 special meals
Here's an interesting diet that describes eating what they call "special" foods that trick your brain into feeling satisfied or satiated.
you eat less and you feel fuller with no need to count calories
they suggest not to count calories but rather to eat from a list of foods they recommend which all have a high satiety rating.
these same foods are said to reduce your blood glucose level to super low levels after each meal which then makes your body search out and burn as much fat tissue as possible after each meal.
so, the Forget Calories diet
* no calorie counting
* eating high satiety foods until you feel full
* self absorbing calories (foods that require your body to burn calories just to digest them)
it's an accelerated fat burning diet.
This Forget Calories
fat burning diet requires more research on my part. I'll have to do a review of the results once I get them. Stay tuned.
, fat burning
Labels: Diet, Dieting
Last Diet Book Ever - Easiest Diet in The World
Wow, can you believe its spring, already.
I've been away traveling with Peak Potentials events for
the past 3 weeks spending time in Vancouver Canada and Orlando Florida.
I'm in my office this week wading through thousands of
emails that have flooded my inbox (which I still havent'
gotten to the bottom of yet) when I this incredible email
caught my attention
Who could it be but my friend and fellow fitness -crusader,
Just then, he blasts across the following link for me to
inspect... Last Diet Book Ever
"Yo, buddy, what's the latest?," I say.
Expecting an update on a soon to be released seminar series,
I'm blown away as Jon begins to explain how he's written
the "LAST BOOK on DIETING."
"It's really the Antidiet Users Manual," he says.
As you may know, I'm not a fan of diets and that's being
kind. So I was interested right way.
I've just spent the last hour going over it and I love it.
It's just as the title says, SIMPLE. And so absolutely true.
It's clearly years of experience and wisdom condensed.
No filler, no fluff. Just pure, elegant simplicity.
What made this an insanely great deal is the price.
Jon says, "and it's only $5."
That's it. That's crazy!
Well, at leas that's the deal for the first 5,555 books,
then it goes up to full price.
I was lucky enough to be one of the people who would be
allowed to share this ridiculous launch special - only $5.
If you're dieting now, or have ever tried any diets, Jon's
"Simply Eat" is a book that empowers any and all dieters.
If it were another diet book, you know I'd never send it to
I encourage you to go see what it's all about: Last Diet Book Ever
Check it out - Jon does a much better job explaining it to
you than I can here.
Please don't delay though - Jon's sold over 2,800 of these
Jon says, "This is the book that contains 5 simple steps I
have worked on for years, narrowed down from over 2,300
And it will work for YOU.
"Simply Eat!" was created to be the ideal companion to any
nutrition and fat-burning book. No matter what plan you are
following, this will help make it more efficient and easier.
"Simply Eat!" also contains a few secrets I've never shared
before in any publication.
Dear Reader, go see what this is about:Last Diet Book Ever
here are some comments already received:
"The first six pages changed my life."
"This has to be the most unique principle (Step 2) I have
ever seen...how simple!"
"Why every -diet- book on earth doesn't cover this (Step 3),
I'll never know..."
"This is such an ideal plan for my children, too..."
And the list goes on.
The $5 copies are going fast -- so enjoy!
Eat Well, Be Well
P.S. That is a live counter...just refresh your page and
see for yourself. At this rate, the 5,555 will be gone in a
few days, so read up:Last Diet Book Ever
Labels: Diet, Dieting