tag:blogger.com,1999:blog-24790533796048928902024-03-13T21:42:29.278-07:00How to Burn your Body FatYour reference for proper way for healthy fat loss methodsAnonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-2479053379604892890.post-62144620544541741782015-03-31T19:27:00.001-07:002015-11-04T04:38:20.882-08:00Why Some People Can Drink Alcohol Without Getting Fat<div style="line-height: 150%; margin-bottom: 12.0pt;">
<b style="line-height: 150%;">By Tom Venuto, NSCA-CPT, CSCS</b></div>
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<b><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-BurnTheFat-com</a></b></div>
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Alcohol has been implicated as a factor that may
hurt your efforts to lose body fat. Whether alcohol is "fattening"
has been a very controversial subject because technically speaking, alcohol is
NOT stored as fat; it is oxidized ahead of other fuels. </div>
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Whether moderate drinking is healthy has also been
a subject of controversy. Many studies show that cardiovascular health benefits
are associated with moderate beer or wine drinking (which has been of
particular interest lately with reservatrol in the news so much), while other
studies show improved insulin sensitivity. Some experts however, say that
alcohol has no place in a fitness lifestyle. </div>
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A recent study published in the journal Obesity
adds new findings to our knowledge about alcohol, insulin resistance and
abdominal obesity. Analysis of the results as compared to other studies also
gives us some insights into why some people seem to drink and get fat while
others seem to drink and get thin! </div>
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<b>The truth about the beer belly phenomenon</b></div>
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This new study, by Ulf Riserus and Erik Inglesson,
was based on the Swedish Uppsala Longitudinal cohort. The researchers found
that alcohol intake in older men did not improve insulin sensitivity, which
contradicted their own hypothesis and numerous previous studies. </div>
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They also said there was a very "robust"
association between alcohol intake, waist circumference and waist to hip ratio.
They pointed out that a high alcohol intake, especially hard liquor, was
closely associated with abdominal body fat, not just overall body mass.</div>
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Abdominal fat accumulation is not just a cosmetic
problem, it can be a serious health risk. Abdominal fat, also known as "android"
or "central" obesity, increases the risk for cardiovascular disease,
high blood pressure, high blood lipids, glucose intolerance and elevated
insulin levels.</div>
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Many other studies have also found a link between
alcohol intake and abdominal fat, but this too has been controversial. A study
that was widely publicized by the BBC in 2003 dismissed the concept of the
“beer belly.” </div>
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Nevertheless, it looks like there’s some scientific
support to it after all (or at least a “liquor belly” according to this newer
study). </div>
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Hormones may be strongly involved because high
alcohol intake has been shown to decrease blood testosterone in men, and also
increase cortisol levels, which can lead to visceral fat accumulation. </div>
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Why is there so much controversy? Why the discrepancy
in research findings about alcohol’s influence on obesity, abdominal fat, and
insulin sensitivity?</div>
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<b>Well, here’s the real story of why some people
don’t get fat when they drink:</b></div>
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A lot of the confusion is because epidemiological
research cannot show cause and effect relationships and mistakes can easily be
made when drawing associations based on limited data. </div>
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With the nature of these longitudinal studies, you
have to look at the lifestyle and nature of drinkers in general (or in this
study, hard liquor drinkers). Also, the Swedish study focused on older men, so
age may have been a factor. You may be more likely to deposit alcohol right on
your belly as you get older.</div>
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When you hear that alcohol increases belly fat, you
also have to look at what else is going on in the life of the drinker,
particularly what the rest of a person’s diet looks like, and how alcohol
intake affects appetite and eating habits. </div>
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Research says that alcohol can mess up your body’s
perception of hunger, satiety and fullness. If drinking stimulates additional
eating, or adds additional calories that aren’t compensated for and which lead
to positive energy balance, then you get fat. You may also get fat in the
belly, no thanks to what booze does to hormones.</div>
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Another thing that confounds the reports on whether
alcohol contributes to weight gain is the fact that the game changes in heavy
drinkers. We know that alcohol contains 7.1 calories per gram and these
calories always count as part of the energy balance equation… or do they? With chronic
excessive alcohol consumption, it's possible that not all of these calories are
available for energy. Due to changes in liver function and something called the
microsomal ethanol oxidizing system (MEOS), alcoholism may be a real case of
where some calories don’t count. Many alcoholics also skip meals and eat less
with increasing alcohol consumption.</div>
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Alcohol metabolizing pathways notwithstanding, even
if binge drinkers, daily drinkers or heavy drinkers consume most of their
calories from alcohol, if they eat very little, and remain in a calorie
deficit, they will not get fat. Compound this with the hormonal effects and you
witness the skinny, but under-nourished, unhealthy and atrophied alcoholic (the
person you'd think would be most likely to have a beer belly).</div>
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<b>It's the calories that count</b></div>
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The bottom line is, the idea that alcohol just
automatically turns into fat or gives you a beer belly is mistaken. It’s true
that alcohol suppresses fat oxidation, but mainly, alcohol adds calories into
your diet, messes with your hormones and can stimulate appetite, leading to
even more calories consumed. That’s where the fat gain comes from.</div>
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If you drink in moderation, if you’re aware of the
calories in the alcohol, if you're aware of the calories from additional food
intake consumed during or after drinking, and if you compensate for all of the
above accordingly, you won’t get fat. </div>
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Now, with that said, you might be wondering: “You
mean I can drink and still lose fat? I just need to keep in a calorie deficit?”
</div>
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Yes, that's exactly what I mean. But before you
rush off to the pub for a cold one, hold that thought for a minute while you
consider this first: The empty alcohol calories displace the nutrient dense
calories! </div>
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When you’re on a fat loss program you have a fairly
small “calorie budget”, so you need to give some careful thought to how those
calories should be “spent.” For example, if a female is on a 1500 calorie per
day diet, does she really want to "spend" 500 of those calories – one
third of her intake - for a few alcoholic drinks, and leave only 1000 for
health-promoting food, fiber and lean muscle building protein? </div>
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I realize some people may answer “yes” to that
question, but then again, if some people spent their money as frivolously as
they spent their calories, they would be in deep trouble!</div>
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<b>To summarize this into some practical, take-home
advice, here are 7 of my personal tips for alcohol consumption in the fitness
lifestyle:</b></div>
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<b>(1) Don’t drink on a fat loss program.</b>
Although you could certainly drink and “get away with it” if you diligently
maintained your calorie deficit as noted above, it certainly does not help your
fat loss cause or your nutritional status. </div>
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<b>(2) Drink in moderation during maintenance.</b>
For lifelong weight maintenance and a healthy lifestyle, if you drink, do so in
moderation and only occasionally, such as on weekends or when you go out to
dine in restaurants. Binge drinking and getting drunk has no place in a fitness
lifestyle (not to mention hangovers aren’t very conducive to good workouts).</div>
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<b>(3) Don't drink daily. </b>Moderate drinking,
including daily drinking, has been associated with cardiovascular health
benefits. However, I don’t recommend daily drinking because behaviors repeated
daily become habits. Behaviors repeated multiple times daily become strong
habits. Habitual drinking may lead to heavier drinking or full-blown addictions
and can be hard to stop if you ever need to cut back.</div>
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<b>(4) Count the calories.</b> If you decide to
have a bottle of beer or a glass of wine or two (or whatever moderation is for
you), be sure to account for the alcohol in your daily calorie budget.</div>
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<b>(5) Watch your appetite.</b> Don’t let the
“munchies” get control of you during or after you drink (Note to chicken wing
and nacho-eating men: The correlation to alcohol and body fat is higher in men
in almost all the studies. One possible explanation is that men tend to drink <u>and</u>
eat, while women may tend to drink <u>instead of</u> eating).</div>
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<b>(6) Watch the fatty foods.</b> When drinking,
watch the fatty foods in particular. A study by Angelo Tremblay back in 1995
suggested that alcohol and a high fat diet are a combination that favors
overfeeding.</div>
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<b>(7) Enjoy without guilt.</b> If you choose to
drink (moderately and sensibly), then don’t feel guilty about it or beat
yourself up afterwards, just enjoy the darn stuff, will you! </div>
<div style="line-height: 150%;">
To see a complete fat burning system that takes you
by the hand, step by step and shows you what to eat, what to drink (and what
not drink), how to exercise and how to stay motivated, visit:<b> <span style="color: #0070c0;">www-<a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">burnthefat-com</a></span></b> </div>
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<b><u>References:</u></b></div>
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(1) Alcohol Intake, Insulin Resistance, and
abdominal obesity in elderly men. Riserus U, Ingelsson E., Obesity. 15(7):
1766-1773. 2007</div>
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<b>About the Author:</b></div>
<br />
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</div>
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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: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b><br />
<br />
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<b><span style="color: #0070c0;"> </span></b> </div>
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Anonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.com0tag:blogger.com,1999:blog-2479053379604892890.post-91034780291405625532015-03-31T09:49:00.002-07:002015-11-04T04:39:30.604-08:003500 Calories To Lose A Pound - Is This Formula All Wrong?<div style="line-height: 150%;">
<b>By Tom Venuto, NSCA-CPT, CSCS<br />
<span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-BurnTheFat-com</a></span></b></div>
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Most fitness conscious people have heard that there
are 3,500 calories in a pound of fat, so if you create a deficit of 3500
calories in a week, you lose a pound of weight. If you create a deficit of 7000
calories in a week, you lose two pounds, and so on. Right? Well, not so fast… </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibVj8soMUB-H8fgEPmmd38kKh9aQfwyfsbWLIGeAYPk6psGd7h18fOhMXe4zE9ngCqTDebPobLkn37Efg523MYlsKbxkj_qAFZgiWsX0uX594TInYN1y2nH7VRBm8WFkVJ0JV8tjxGtTE/s1600/3500+Calories+To+Lose+A+Pound.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibVj8soMUB-H8fgEPmmd38kKh9aQfwyfsbWLIGeAYPk6psGd7h18fOhMXe4zE9ngCqTDebPobLkn37Efg523MYlsKbxkj_qAFZgiWsX0uX594TInYN1y2nH7VRBm8WFkVJ0JV8tjxGtTE/s1600/3500+Calories+To+Lose+A+Pound.jpg" /></a></div>
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Dr. Kevin Hall, an investigator at the National
Institute of Health in Bethesda has done some interesting research about the
mechanisms regulating human body weight. He recently published a new paper in
the International Journal of Obesity that throws a wrench in works of the “3500
calories to lose a pound” idea. </div>
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<br /></div>
<div style="line-height: 150%;">
Some of the equations in his paper made my head
hurt, but despite the complex math he used to come to his conclusions, his
article clearly prompts the question, "3500 calories to lose a pound of
WHAT?" His paper also contained a lot of simple and practical tips you can
use to properly balance your caloric intake with output, fine tune your calorie
deficit and help you retain more muscle when you diet.</div>
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<br /></div>
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Below, I’ve distilled some of the information into
a simple bullet-point summary that any non-scientist can understand. Then I
wrap up with my interpretation of how you can apply this data in your own fat
loss program:</div>
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</div>
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<b>Calculating the calories required to lose a
pound and fine-tuning your caloric deficit</b></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">3500
calories to lose a pound has always been the rule of thumb. However, this
3500 calories figure goes back to research which assumed that all the
weight lost would be adipose tissue (which would be ideal, of course). <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">But
as we all know (unfortunately), lean body mass is lost along with body
fat, which would indicate that the 3500 calorie figure could be an
oversimplification. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">The
amount of lean body mass lost is based on initial body fat level and size
of the calorie deficit <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Lean
people tend to lose more lean body mass and retain more fat. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Fat
people tend to lose more body fat and retain more lean tissue (revealing
why obese people can tolerate aggressive low calorie diets better than
already lean people) <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Very
aggressive low calorie diets tend to erode lean body mass to a greater
degree than more conservative diets. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">whether
the weight loss is lean or fat gives you the real answer of what is the
required energy deficit per unit of weight loss <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">The
metabolizable energy in fat is different than the metabolizable energy in
muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle
yields about 600 calories. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">If
you lose lean body mass, then you lose more weight than if you lose fat. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">If
you create a 3500 calorie deficit in one week and you lose 100% body fat,
you will lose one pound. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">But
if you create a 3500 calorie weekly deficit and as a result of that
deficit, lose 100% muscle, you would lose almost 6 pounds of body weight!
(of course, if you manage to lose 100% muscle, you will be forced to wear
the Dieter’s Dunce cap) <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">If
you have a high initial body fat percentage, then you are going to lose
more fat relative to lean, so you may need a larger deficit to lose the
same amount of weight as compared to a lean person <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Creating
a calorie deficit once at the beginning of a diet and maintaining that
same caloric intake for the duration of the diet and after major weight
loss fails to account for how your body decreases energy expenditure with
reduced body weight <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Weight
loss typically slows down over time for a prescribed constant diet (the
“plateau”). This is either due to the decreased metabolism mentioned
above, or a relaxing of the diet compliance, or both (most people just
can’t hack aggressive calorie reductions for long) <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Progressive
resistance training and or high protein diets can modify the proportion of
weight lost from body fat versus lean tissue (which is why weight training
and sufficient protein while on calorie restricted diets are absolute
musts!) <o:p></o:p></span></li>
</ul>
<div style="line-height: 150%;">
<b>So, based on this info, should you throw out the
old calorie formulas?</b> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="secret fat loss method" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0uwZ_r7xx1_24TFeuI-MlR4zemrl7aPu_Q33Px4tAlCpWdupcrNqc7J1sPC5MwvmiYqtiyUTYCJkkcNWhHUhaBDlOP6-b_0fKwrwn-mSLsG44s4r3hNHgwLMa7Sdbk9_3DVS6gbM9peY/s1600/TV-FBS-AdBanner-160x600-Orange.jpg" title="secret fat loss method" width="170" /></a></div>
<div style="line-height: 150%;">
Well, not necessarily. You can still use the
standard calorie formulas to figure out how much you should eat, and you can
use a 500-1000 calorie per day deficit (below maintenance) as a generic
guideline to figure where to set your calories to lose one or two pounds per
week respectively (at least that works “on paper” anyway). </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Even better however, you could use this info to
fine tune your caloric deficit using a percentage method and also base your
deficit on your starting body fat level, to get a much more personalized and
effective approach: </div>
<div style="line-height: 150%;">
15-20% below maintenance calories = conservative
deficit<br />
20-25% below maintenance calories = moderate deficit<br />
25-30% below maintenance calories = aggressive deficit<br />
31-40% below maintenance calories = very aggressive deficit (risky)<br />
50%+ below maintenance calories = semi starvation/starvation (potentially
dangerous and unhealthy) </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
(Note: According to exercise physiologists Katch
& Mcardle, the average female between the ages of 23 and 50 has a
maintenance level of about 2000-2100 calories per day and the average male about
2700-2900 calories per day) </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Usually, we would suggest starting with a
conservative deficit of around 15-20% below maintenance. Based on this
research, however, we see that there can be a big difference between lean and
overweight people in how many calories they can or should cut. </div>
<div style="line-height: 150%;">
If you have very high body fat to begin with, the
typical rule of thumb on calorie deficits may underestimate the deficit
required to lose a pound. It may also be too conservative, and you can probably
use a more aggressive deficit safely without as much worry about muscle loss or
metabolic slowdown. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
If you are extremely lean, like a bodybuilder
trying to get ready for competition, you would want to be very cautious about
using aggressive calorie deficits. You’d be better off keeping the deficit
conservative and starting your diet/cutting phase earlier to allow for a slow,
but safe rate of fat loss, with maximum retention of muscle tissue. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
The bottom line is that it’s not quite so simple as
3,500 calories being the deficit to lose a pound. Like lots of other things in
nutrition that vary from person to person, the ideal amount of calories to cut
“depends”… </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Note: The Burn the Fat, Feed The Muscle program not
only has an entire chapter dedicated to helping you calculate your exact
calorie needs, it was designed very specifically to keep a fairly conservative
approach to caloric deficits and to maximize the amount of lean tissue you
retain and minimize the amount of metabolic adaptation that occurs when you’re
dieting. The approach may be more conservative, and the fat loss may be slower,
but it has a better long term track record… You can either lose weight fast,
sacrifice muscle and gain the fat back like 95% of people do, or lose fat slow
and keep it off forever like the 5% of the people who know the secrets. The
choice is yours. For more information, visit: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b> </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>References: </b></div>
<div style="line-height: 150%;">
Forbes GB. Body fat content influences the body
composition response to nutrition and exercise. Ann NY Acad Sci. 904: 359-365.
2000</div>
<div style="line-height: 150%;">
Hall, KD., What is the required energy deficit per
unit of weight loss? Int J Obesity. 2007 Epub ahead of print.</div>
<div style="line-height: 150%;">
McArdle WD. Exercise physiology: Energy, Nutrition,
and Human performance. 4td ed. Williams & Wilkins. 1996.</div>
<div style="line-height: 150%;">
Wishnofsky M. Caloric equivalents of gained or lost
weight. Am J Clin Nutr. 6: 542-546. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>About the Author:</b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: 150%;">
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: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br /></div>
Anonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.com0tag:blogger.com,1999:blog-2479053379604892890.post-53102144776486079302015-03-31T05:27:00.000-07:002015-11-04T04:40:45.779-08:00How To Repair A Damaged Metabolism<div style="line-height: 150%; text-align: center;">
</div>
<div style="text-align: left;">
<b style="line-height: 150%;">By Tom Venuto, NSCA-CPT, CSCS</b></div>
<b></b><br />
<div style="text-align: left;">
<b><b style="line-height: 150%;"><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></b></div>
<b>
</b>
<br />
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3DIgabRYgLQEqaY1PGR1QNc77vtWuIq5Y6IVp83YwmECXUa_sdzbSEtNpmonXylmAoVMFzx9rdgtSBEVBq1mM61VCSdmgVPL0LeE-1VyIgUVbYHfkrdzHhtQH9bSFoRIYFoZOWNd5FA/s1600/repair+metabolism.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="repair metabolism" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3DIgabRYgLQEqaY1PGR1QNc77vtWuIq5Y6IVp83YwmECXUa_sdzbSEtNpmonXylmAoVMFzx9rdgtSBEVBq1mM61VCSdmgVPL0LeE-1VyIgUVbYHfkrdzHhtQH9bSFoRIYFoZOWNd5FA/s1600/repair+metabolism.jpg" title="repair metabolism" /></a></div>
<div style="line-height: 150%;">
If you've caused metabolic damage as a result of
following starvation diets or losing weight too rapidly in the past, it can be
extremely difficult to achieve any further fat loss at all. The good news is,
metabolic damage can be repaired. All it takes is the right combination of
metabolism stimulating exercise and metabolism stimulating nutrition (NOT just
a diet), all done consistently over time.</div>
<div style="line-height: 150%;">
The big irony is that most of the diet programs
that claim to help you get rid of excess weight, only end up making it harder
for you in the long run because they use harsh metabolism-decreasing diets and
not enough exercise (almost never any weight training). </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
It may take a little longer if you have really
messed things up with severe starvation dieting in the past, especially if
you've lost a lot of lean body mass, but it is never hopeless. Anyone can
increase their metabolism. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Most people get an almost immediate boost in
metabolic rate when they start the Burn The Fat program. However, the results
are not going to be "overnight." Give it a little time... </div>
<div style="line-height: 150%;">
Within 3 weeks your metabolism will already be more
efficient. Within 6-8 weeks, it's burning hot. Give me 12 weeks of consistent
diligent effort, sticking with all the metabolism boosting strategies I teach,
and your metabolism really will become like a turbo charged engine, and I'm not
exaggerating when I say that. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
What’s most important for upping your metabolism is
CONSISTENCY in applying the Burn The Fat nutrition and training principles
every single day. </div>
<div style="line-height: 150%;">
That includes:</div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Meal
frequency: eat 5-6 small meals per day<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Meal
timing: eat approximately every 3 hours, with a substantial breakfast and
a substantial post workout meal.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Sufficient
Caloric Intake: maintain a small calorie deficit and avoid starvation-level
diets (suggested safe levels for fat loss: 2100-2500 calories per day for
men, 1400-1800 calories per day for women; adjust as needed) <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Food
choices: Select natural, unprocessed foods with high thermic effect (lean
proteins like chicken, turkey, egg whites and fish are highly thermic, as
are all green vegetables, salad vegetables and other fibrous carbs)<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cardio
training: Push up the intensity a bit if you really want to get a
metabolic boost. Walking and low intensity cardio is fine, but higher
intensity is more metabolism-stimulating<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Weight
training: The basic exercises that include the largest muscle groups or
even call into play the entire body as a unit (squats, front squats, split
squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of
rows and core-activation exercises) will have a much greater metabolism
stimulating effect than isolation exercises (concentration curls, calf
raises, etc)<o:p></o:p></span></li>
</ul>
<div style="line-height: 150%;">
The weight training is extremely important in cases
of "metabolic damage" because this is the stimulus to keep the muscle
you have and begin rebuilding new muscle tissue, which is the engine that
drives your metabolism. </div>
<div style="line-height: 150%;">
The men don't usually have a problem with the
weight training, but I still hear women say they don't want to lift weights as
part of their fat loss programs. Well, people who wont lift weights can expect
a very, very long metabolism "repair process" if they achieve it at
all. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
<b>Consistency is the key</b>. </div>
<div style="line-height: 150%;">
Nothing will undermine the "re-building"
of your metabolism like inconsistency. If you stop and start, or skip meals and
workouts often, you will not even get off the ground. </div>
<div style="line-height: 150%;">
After your metabolism is back up where it should
be, it takes continued "stoking" of the metabolic furnace to keep it
there. Once you get your metabolic engine running, you've got to keep feeding
it fuel or the fire will die down. </div>
<div style="line-height: 150%;">
Picture an old fashioned wood burning stove... </div>
<div style="line-height: 150%;">
Imagine you're in a cabin up in the mountains in
the winter. It's cold in there and you want to keep the cabin warm. Can you
achieve this by feeding the fire once or twice per day? Nope. Not enough fuel
to burn, so not much heat is generated. </div>
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0uwZ_r7xx1_24TFeuI-MlR4zemrl7aPu_Q33Px4tAlCpWdupcrNqc7J1sPC5MwvmiYqtiyUTYCJkkcNWhHUhaBDlOP6-b_0fKwrwn-mSLsG44s4r3hNHgwLMa7Sdbk9_3DVS6gbM9peY/s1600/TV-FBS-AdBanner-160x600-Orange.jpg" width="170" /></a></div>
<div style="line-height: 150%;">
What if you just toss an entire pile of wood in the
stove all at once? Will that work? Nope. Lots of fuel, but can't all be used at
once... it just smothers the fire and the excess just sits there. </div>
<div style="line-height: 150%;">
How about if you throw some tissue paper or
crumpled newspaper in the stove, will that work? Nope - too quickly burning. </div>
<div style="line-height: 150%;">
You have to keep putting small amounts of wood (the
right type of fuel) on the fire at regular intervals or the fire burns out. </div>
<div style="line-height: 150%;">
It's also difficult to get the fire lit again. In
the case of metabolism, it's like going through that initial few weeks of
overcoming inertia all over again. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Your goal is to get your metabolism burning hot and
keep it burning and this cannot be achieved by missing meals, missing workouts
or with sporadic, infrequent training. </div>
<div style="line-height: 150%;">
I have only seen a handful of cases where all these
things were done properly and there was still a longer "repair"
process. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
For example, one case was former ballet dancer. At
5' 5", she was previously 110 lbs and had increased to about 145 or so.
She didn’t want to reach her previous 110, but find a happy medium of about 125
lbs. </div>
<div style="line-height: 150%;">
I figured with 20 lbs to cut, this would be a
simple and predictable process, but she had a challenging time (and I didn't
know why at first). </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
I later found out that she had been anorexic and
bulimic for many years. This had caused a lot of damage, and although she did
reach her goal, it took about twice as long as we had anticipated. </div>
<div style="line-height: 150%;">
The good news is, even in this extreme case, the
same nutrition and training principles worked! It just took a little longer.
And by the way her program included some serious training with free weights and
she ate a lot more (clean) food than she had ever eaten before. No
"starvation!" </div>
<div style="line-height: 150%;">
That’s the power of burning the fat and feeding the
muscles... Trying to starve the fat with crash diets is what causes the
metabolic damage in the first place! </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
If you’re interested in the healthy, sensible way
to take off the fat, while keeping all your muscle and actually increasing your
metabolism in the process, then my Burn the Fat, Feed The Muscle program can
teach you how. No gimmicks or false promises. Just the truth - you have to work
at it and you have to be patient. <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></div>
<div style="line-height: 150%;">
<b><span style="color: #0070c0;"><br /></span></b></div>
<div style="line-height: 150%;">
<b>About the Author:</b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: 150%;">
Tom Venuto is a natural bodybuilder and author of
the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches
you how to burn fat without drugs or supplements using the little-known secrets
of the world's best bodybuilders and fitness models. Learn how to get rid of
stubborn fat and turbo-charge your metabolism by visiting: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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</div>
Anonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.com0tag:blogger.com,1999:blog-2479053379604892890.post-24247025073812288232015-03-30T22:43:00.001-07:002015-11-04T04:42:08.702-08:00Cortisol, Stress And Body Fat: Straight Answers To The Top 20 Questions About The Stress <div style="line-height: 150%; text-align: center;">
</div>
<div style="text-align: left;">
<b style="line-height: 150%;">Hormone</b></div>
<b></b><br />
<div style="text-align: left;">
<b><b style="line-height: 150%;">By Tom Venuto, NSCA-CPT, CSCS</b></b></div>
<b>
<span style="color: #0070c0;"></span></b>
<div style="text-align: left;">
<b><span style="color: #0070c0;"><b style="line-height: 150%;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></b></span></b></div>
<b><span style="color: #0070c0;">
</span></b><br />
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXS-KjxktvxbWk-soTG5K2c_QDxCpFkuAq1EzPdBEVMvW7WP2j1k9uS_2palP4wEqOFraEbp_vVy5rxpaUWPD6qIjxJFBBVOp5Szjy_r_Phfn7D_lbuS9-lf18yYsFKNpNCKN9XVMRU-U/s1600/body+fat.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="body fat" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXS-KjxktvxbWk-soTG5K2c_QDxCpFkuAq1EzPdBEVMvW7WP2j1k9uS_2palP4wEqOFraEbp_vVy5rxpaUWPD6qIjxJFBBVOp5Szjy_r_Phfn7D_lbuS9-lf18yYsFKNpNCKN9XVMRU-U/s1600/body+fat.jpg" title="body fat" /></a></div>
<div style="line-height: 150%;">
It seems that every time science uncovers some type
of association between body fat and anything, opportunistic entrepreneurs are
waiting in the shadows to create a product and a marketing campaign around it.
They ride the wave into the multi millions, until the buzz dies down or until
the Federal Trade Commission (FTC) sues and slaps a padlock on their warehouse doors.
Then, it’s on to the “next big thing in weight loss,” because they know there
will always be a gullible crowd eagerly waiting for the next quick fix. The
most recent example is when researchers discovered a correlation between
cortisol and abdominal body fat. Cortisol was then blamed as the latest culprit
in the obesity problem, and cortisol-suppressing pills were touted as the
“miracle solution.” </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Big Claims, Little Proof</b></div>
<div style="line-height: 150%;">
After a web search on the subject of cortisol, here
are some of the claims you may find:</div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Stress
makes you fat <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
is what makes you fat <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
reducing supplements control stress <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
reducing supplements reduce belly fat <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
reducing supplements get rid of “stress fat” <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
reducing supplements balance hormone levels that cause stress <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
reducing supplements increase muscle growth <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
supplements suppress appetite <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Cortisol
supplements speed up metabolism <o:p></o:p></span></li>
</ul>
<div style="line-height: 150%;">
The advertising claims include just enough
scientific fact to make even the savviest consumers say, “That makes sense, I
think I’ll try that.” They also hit home emotionally by focusing on common hot
buttons such as stress (who isn’t at least a little stressed in this day and
age?) Brilliant marketing. Convincing. Unfortunately, most of the claims being
made are completely false, with only a tiny thread of truth woven in. </div>
<div style="line-height: 150%;">
Cortisol is a very important hormone that you must
understand if you want to get maximum results from your training and nutrition
programs, but if you don’t educate yourself, you may become one of the millions
of victims to fall for this latest fad. The answers to the frequently asked
questions in this article will arm you with the science-based facts, while
helping you steer clear of the hype-based scams. </div>
<h2 style="line-height: 150%;">
<b>What is cortisol?</b></h2>
<div style="line-height: 150%;">
Cortisol is a hormone produced by your adrenal
glands. It falls into a category of hormones known as “glucocorticoids”,
referring to their ability to increase blood glucose levels. Cortisol is the
primary glucocorticoid. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Why does your body produce cortisol?</b></div>
<div style="line-height: 150%;">
Cortisol is a stress hormone. Your body produces
cortisol in response to stress, physical, mental or emotional. This can include
extremely low calorie diets, intense training, high volume training, lack of
quality sleep as well as common daily stresses such as job pressures, fights
with your spouse or being caught in a traffic jam. Trauma, injury and surgery
are also major stressors to the body (Note: much of the research done on
cortisol and stress has been done on recovering patients, and such findings may
not carry over to healthy, athletic populations). </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>What does cortisol do?</b></div>
<div style="line-height: 150%;">
Cortisol is part of the fight or flight response.
Faced with a “life or death” situation, cortisol increases the flow of glucose
(as well as protein and fat) out of your tissues and into the bloodstream in
order to increase energy and physical readiness to handle the stressful
situation or threat.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>How do you know whether your cortisol levels are
high?</b></div>
<div style="line-height: 150%;">
You can get your cortisol levels tested if you
choose to. The most common method of testing is a blood test (blood cortisol
levels). Saliva and 24 hour urine tests are also available.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>What is a normal level of cortisol?</b></div>
<div style="line-height: 150%;">
Cortisol levels are higher in adults than children
and levels fluctuate throughout each 24 hour period, so tests must account for
the time of day. Cortisol concentrations are highest in the early morning
around 6 – 8 a.m. and they are also elevated after exercise (a normal part of
your body’s response to exercise). The lowest levels are usually around
midnight. According to the Medline Encyclopedia, normal levels of cortisol in
the bloodstream at 8:00 a.m. are 6-23 mcg/dl.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Should you get your cortisol levels tested?</b></div>
<div style="line-height: 150%;">
For serious competitive athletes, it may be worth
the time, expense and inconvenience to have cortisol tests done on a regular
basis. Some strength and conditioning coaches insist on it. For the average
trainee, as long as you are aware of the factors that produce excessive
cortisol and take steps to keep it in the normal, healthy range, then testing
is probably not necessary.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="eliminate your body fat" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-cv0QaVZ4ShWbs0eYVs6SabRNLir2hrzo88KXcwHV3pB0mJcO_Lipw2BiU6ntYaK2C_wUETnvTGYJ5NJFj9NNvvwhYl_nEBiHlYAVdHL8s0DXN8VRZwovYWtxzua2VitNxm2Kgw7t2wA/s1600/TV-FBS-AdBanner-160x600-Orange.jpg" title="eliminate your body fat" width="170" /></a></div>
<div style="line-height: 150%;">
<b>Is cortisol related to abdominal obesity?</b></div>
<div style="line-height: 150%;">
Yes. There is a link between high cortisol levels
and storage of body fat, particularly “visceral” abdominal body fat (also known
as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity
and around the internal organs, whereas “regular” fat is stored below the skin
(known as subcutaneous fat). Visceral fat is particularly unhealthy because it
is a risk factor for heart disease and diabetes. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Does Cortisol Make you fat?</b></div>
<div style="line-height: 150%;">
No, cortisol is not “the thing” that makes you fat.
In fact, one of the effects of cortisol is to increase the breakdown of stored
adipose tissue into glycerol and fatty acids where it can enter the bloodstream
and then be used as energy. High levels of cortisol are merely one contributing
factor to storage of abdominal fat, not the primary cause. An excess of
calories from too much food and not enough exercise is what makes you fat.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>If cortisol is related to abdominal obesity,
then will taking a cortisol suppressing pill get rid of abdominal (belly) fat?</b></div>
<div style="line-height: 150%;">
No. Just because there is an association between
high cortisol levels and abdominal body fat doesn’t mean that a taking a
cortisol-suppressing pill will remove abdominal body fat. The studies which
showed a relationship between cortisol and body fat did not test whether
suppressing cortisol removes fat that is already deposited on your body. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Does stress make you fat?</b></div>
<div style="line-height: 150%;">
No. If it did, then everyone who is stressed would
be gaining fat. Many people lose weight while under stress. In some studies,
test subjects with the highest cortisol (and stress) levels lost the most
weight. Stress, by itself, does not increase body fat. However, if stress
stimulates appetite and leads to overeating, then the excess calories from “stress
eating” can make you fatter. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Is cortisol is bad for you?</b></div>
<div style="line-height: 150%;">
Cortisol is not “bad for you,” it is a hormone that
is essential for life as part of our natural stress response. There are many
hormones in our bodies, which in the proper amounts, maintain good health, but
in excess or in deficiency, have negative effects or even contribute to health
problems or diseases. Cortisol is no different. For example, Cushing’s syndrome
is a disease of high cortisol levels, while Addison’s is a disease of low
cortisol levels. You want to maintain a healthy, normal level of cortisol, not
suppress your cortisol to nothing or allow it to remain elevated.</div>
<div style="line-height: 150%;">
Chronically elevated cortisol levels may have a
variety of negative effects. Cortisol is catabolic and elevated cortisol levels
can cause the loss of muscle tissue by facilitating the process of converting
lean tissue into glucose. An excess of cortisol can also lead to a decrease in
insulin sensitivity, increased insulin resistance, reduced kidney function,
hypertension, suppressed immune function, reduced growth hormone levels, and
reduced connective tissue strength. Chronically elevated levels of cortisol can
also decrease strength and performance in athletes. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Can suppressing cortisol improve your muscle
growth and strength?</b></div>
<div style="line-height: 150%;">
High cortisol levels can increase muscle protein
breakdown and inhibit protein synthesis (building up muscle proteins), so a
chronically elevated cortisol level is clearly counterproductive to building
muscle. Bringing elevated cortisol levels back to normal may improve recovery,
strength, hypertrophy and performance. However, there is no scientific evidence
that reducing your cortisol levels below normal will have any effect on
increasing strength or muscle growth. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Should you take a cortisol-suppressing
supplement to help you lose weight?</b></div>
<div style="line-height: 150%;">
In my opinion, no, absolutely not. Cortisol
suppressing supplements are not a valid solution for losing weight. The FTC has
filed lawsuits against the makers of Cortislim and Cortistress, charging them
with making false and unsubstantiated claims that their products can cause
weight loss. Lydia Parnes, acting director of the FTC’s bureau of consumer
protection says, “The defendant’s claims fly in the face of reality. No pill
can replace a healthy program of diet and exercise.” Reducing excessively high
cortisol levels through supplement use may prove beneficial in some ways for
hard training athletes. However, pills do not make you lose fat. Body fat is
lost by creating a caloric deficit through exercise and nutrition.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Should you take a cortisol-suppressing
supplement to help control your stress levels?</b></div>
<div style="line-height: 150%;">
There are quite a few supplements, mostly herbs,
which are reputed to have “calming,” “relaxing,” “tranquilizing,”
“stress-relieving” or “anti-anxiety” effects. These include Magnolia bark, kava
kava, valerian, L-theanine and too many others to mention. However, very few
studies exist which have directly tested the effects of these herbs on cortisol
levels. Although some people may find value in these types of products, the
ideal solution is to reduce the stress or change your perception of the stress
to lessen its physical effects. Treating symptoms does not remove causes. It
can be dangerous to “band-aid” the effects of stress while the stress remains
in place.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>What should you do if you have a lot of stress
in your life?</b></div>
<div style="line-height: 150%;">
It makes sense to take steps to reduce stress in
your life and lessen the impact of stressors that cannot be avoided. Trying to
avoid stress completely is not possible, nor is it desirable. Stress is an important
part of life because you can’t achieve positive adaptations and growth without
stress to trigger them. It’s <i>continuous</i> stress that you want to avoid.
It’s okay to expose yourself to stress, provided there is a sufficient period
of rest afterwards so you can fully recover. </div>
<div style="line-height: 150%;">
One of the best ways to keep cortisol in the normal
range is to reduce stress and allow time for recovery and renewal. There are
effective and natural means of reducing stress that don’t cost a penny,
including getting out in nature, deep breathing, enhancing sleep quality,
relaxation exercises, meditation and visualization-guided imagery. It's
important to develop a calm mind and sense of tranquility.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>What’s in those cortisol pills anyway?</b></div>
<div style="line-height: 150%;">
The ingredients can vary in type and quantity from
one brand to the next. Some ingredients are included in the formulations to
have a relaxing or stress reducing effect, some are included to reduce cortisol
levels, while others are aimed at insulin and blood sugar stabilization.
Cortislim, for example, contains Magnolia bark, beta sitosoterol, theanine,
green tea extract, bitter orange peel extract (source of synephrine), banaba
leaf extract, vanadium, vitamin C, calcium and Chromium. </div>
<div style="line-height: 150%;">
Other ingredients that are often used in the
various product formulations include Epidemium, phytosterols, tyrosine,
Branched chain amino acids, ginseng, ashwaganda, astragalus, kava kava, St.
John’s wort, Melatonin, SAM-e, Valerian, Gingko Biloba, Phosphatidyl Serine
(PS), Acetyl L-carnitine and Glutamine. Reviewing all of these is beyond the
scope of this article. </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>If you decide to take a cortisol suppressing
supplement what should you look for?</b></div>
<div style="line-height: 150%;">
Before you even think about supplements (or drugs),
keep in mind that unnatural suppression of cortisol may not be wise or
necessary, especially if you haven’t used all the natural cortisol and stress
management strategies at your disposal first. Once your nutrition, training and
recovery bases are covered, there is some solid research showing that certain
supplements may be beneficial, especially for athletes engaged in extremely
hard training.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Carbohydrate consumed with lean protein immediately
after training has a cortisol suppressing effect. High glycemic index (GI)
carbs in particular, cause an insulin spike, which not only helps restore
muscle glycogen, stimulates protein synthesis and kick starts the recovery
process, it also helps lower the exercise-induced rise in cortisol. The
research supporting this practice is substantial. (This should serve as a
warning to people on low carb diets that are so strict that they don’t even
allow small amounts of carbs after workouts). Rather than solid food, many
athletes prefer a liquid “meal” using a commercial post workout drink
containing whey protein and maltodextrin plus dextrose or glucose (fast acting
protein and high GI carbs) because the rapid absorption time may speed
recovery. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Vitamin C, known mainly for cold or flu protection
and antioxidant properties, may decrease cortisol levels. A study by Marsit, et
al showed a reduction in cortisol levels in elite weightlifters taking 1000 mg.
of vitamin C per day. Other studies have reported similar findings.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Phosphatidyl serine (PS) is a phospholipid, which
appears to have cortisol suppressing properties. Studies by Fahey and Monteleone
have shown that daily doses of 800 mg can reduce cortisol. These studies did
not conclude that PS would help you lose weight or gain more muscle.</div>
<div style="line-height: 150%;">
Glutamine is an amino acid, which in some studies,
has been shown to decrease cortisol and prevent a decrease in protein
synthesis. Many strength athletes swear by glutamine for improved recovery, but
the research is still not conclusive about efficacy or dosages for athletes or
bodybuilders. Much of the research on Glutamine was performed on patients recovering
from surgery, burns or traumas (severe stresses to the body).</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Acetyl-L Carnitine (ALC) has been studied in
Alzheimers patients as a method of improving cognitive function. One study
showed that long term use of Acetyl L Carnitine lowered cortisol in the
Alzheimers patients. Research on rats and mice has shown that ALC increases
luteinizing hormone, which may in turn elevate testosterone. Whether these
findings carry over to healthy athletes has yet to be proven, but some coaches
and athletes believe that ALC lowers cortisol and elevates testosterone. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
It’s important to note that the research on some of
these substances is often conflicting and inconclusive. It's also important to
note that many of the cortisol suppressing supplements which are marketed to
athletes or to people seeking weight loss do not contain doses anywhere near
the amounts that were used in the research. (Yet another way that supplement
companies deceive consumers).</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
<b>How can you lower your cortisol levels
naturally?</b></div>
<div style="line-height: 150%;">
You can lower cortisol naturally. In fact, if you
are overtrained, unnatural cortisol suppression may be nothing more than a
“band aid,” and continued overtraining can lead to adrenal exhaustion, which
could take months to remedy. Sometimes the best thing you can do is take a rest
or decrease your training volume and intensity rather than artificially attempt
to suppress cortisol. Symptoms of overtraining include elevated resting pulse,
sleep disturbances, fatigue, decreased strength and decreased performance. </div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Avoid
very low calorie diets, especially for prolonged periods of time. Low
calorie dieting is a major stress to the body. Low calorie diets increase
cortisol while decreasing testosterone. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Use
stress reduction techniques (stress, anger, anxiety, and fear can raise cortisol)
<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Avoid
continuous stress. Stress is an important part of growth. It’s when you
remain under constant stress without periods of recovery that you begin
breaking down. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Avoid
overtraining by keeping workouts intense, but brief (cortisol rises
sharply after 45-60 min of strength training) <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Avoid
overtraining by matching your intensity, volume and duration to your
recovery ability. Decrease your training frequency, and or take a layoff
if necessary. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Suppress
cortisol and maximize recovery after workouts with proper nutrition:
Consume a carb-protein meal or drink immediately after your workout. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Get
plenty of quality sleep (sleep deprivation, as a stressor, can raise
cortisol). <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Avoid
or minimize use of stimulants; caffeine, ephedrine, synephrine, etc. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Limit
alcohol (large doses of alcohol elevate cortisol). <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 150%;">Stay
well hydrated (at least one study has suggested that dehydration may raise
cortisol). <o:p></o:p></span></li>
</ul>
<div style="line-height: 150%;">
<b>How do you spot a weight loss pill scam?</b></div>
<div style="line-height: 150%;">
The cortisol pill is just one in a long string of
bogus weight loss products, and it won’t be the last! Why? Because weight loss
supplements are big business! Eight or nine figure fortunes have been made from
the sales of a single product, which was later proven to be a total farce. </div>
<div style="line-height: 150%;">
How do you protect yourself? Do your homework!
Don’t take anything unless you know exactly what’s in the product, why it’s in
the product and how much is in the product. Review the scientific research.
Don’t buy a weight loss product just because a radio personality says it works!
Don’t jump on the phone with your credit card in hand after watching a
thirty-minute infomercial! In this day and age, you have to be smarter than
that! </div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>Conclusions</b></div>
<div style="line-height: 150%;">
Excessive cortisol is not good. But cortisol is not
inherently bad; it’s a vitally important hormone and part of your body’s
natural stress response. Cortisol does not make you fat. Stress does not make
you fat. Stress may lead to increased appetite… Increased appetite may lead to
eating too much… Eating too much makes you gain fat. Make sense? </div>
<div style="line-height: 150%;">
Cortisol suppressing agents may have some practical
uses. But rather than thinking of cortisol supplements as a weight loss miracle
(which they most surely are not), get yourself on a solid exercise and
nutrition program and seek natural ways to enhance recovery and reduce stress.
By doing this first, you may be pleasantly surprised to find that you’re losing
fat and gaining muscle and there isn’t a need to take supplements at all. </div>
<div style="line-height: 150%;">
<i>For more information on how to lose body fat
safely, permanently and naturally without supplements or pills, check out the
e-book, Burn The Fat, Feed The Muscle at <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></i></div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>References:</b></div>
<div style="line-height: 150%;">
1. Bidzinska, B., et al., Effect of different
chronic intermittent stressors and acetyl L Carnitine on hypothalamic beta
endorphin and GnRH and on plasma testosterone levels in male rats.
Neuroendocrinology, 1993, 57(6): 985-990</div>
<div style="line-height: 150%;">
2. Bjorntorp, P., Body fat distribution, insulin
resistance, and metabolic diseases. Nutrition, 1997, 13: 795-803 </div>
<div style="line-height: 150%;">
3. Bjorntorp, P., Do stress reactions cause
abdominal obesity and comorbidities? Obesity Reviews, 2001, 2: 73-86 </div>
<div style="line-height: 150%;">
4. Brillon, et al., “Effect of cortisol on energy
expenditure and amino acid metabolism in humans,” Am J Physiol 268 1995:
E501-13.</div>
<div style="line-height: 150%;">
5. Bruno, G, et al,, Acetyl L Carnitine in
Alzheimer disease: a short term study on CSF neurotransmitters and
neuropeptides. Anzeihmer Disease & Associated Disorders, 1995. 9(3): p.
128-131</div>
<div style="line-height: 150%;">
6. Chrousos, et al., CRH, Stress and Depression: An
Etiological Approach (Las Vegas, NV: Conference on Cortisol and Anti-Cortisols,
1997) </div>
<div style="line-height: 150%;">
7. Chrousos, G.P., The role of stress and the
hypothalamic-pituitary-adrenal axis in the pathogenesis of the metabolic
syndrome: neuro-endocrine and target tissue-related causes. International
Journal of Obesity and Related Metabolic Disorders, 2000, 24, S50-55 </div>
<div style="line-height: 150%;">
8. Dallman, M.F., Pecoraro, N., Akana, S.F., La
Fleur, S.E., Gomez, F., Houshyar, H., Bell, M.E., Bhatnagar, S., Laugero, K.D.,
& Manalo, S. Chronic stress and obesity: a new view of "comfort
food". Proceedings of the National Academy of Sciences, (2003), 30,
11696-11701</div>
<div style="line-height: 150%;">
9. Epel ES, McEwen B, Seeman T, Matthews K,
Castellazzo G, Brownell KD, Bell J, Ickovics JR. Stress and body shape:
stress-induced cortisol secretion is consistently greater among women with
central fat. Psychosom Med. 2000 Sep-Oct; 62(5):623-32.</div>
<div style="line-height: 150%;">
10. Fahey, et al., Hormonal Effects of
Phosphatidylserine (PS) during two weeks of intense weight training (Orlando,
Fl : ACSM Conference, 1998)</div>
<div style="line-height: 150%;">
11. Fry, et al., “Resistance exercise overtraining
and overreaching. Neuroendocrine responses,” Sports Med, 1997, 23 (2): 106-129.</div>
<div style="line-height: 150%;">
12. Futterman, A.D., et al., Immunological and
physiological changes associated with induced positive and negative mood,
Phychosomatic medicine, 1994, 56(6): 499-511</div>
<div style="line-height: 150%;">
13. Griffin J, Ojeda S. Textbook of endocrine physiology,
3rd ed. New York: Oxford University Press, 1996.</div>
<div style="line-height: 150%;">
14. Hickson, et al., “Glutamine prevents down
regulation of myosin heavy chain synthesis and muscle atrophy from
glucocorticoids,” Am J Physiol, 1995, 268: E730-E734. </div>
<div style="line-height: 150%;">
15. Hickson, et al., “Glucocorticoid antagonism by
exercise and androgenic-anabolic steroids,” Med Sci Sports Exerc, 1990, 22:
331-340. </div>
<div style="line-height: 150%;">
16. Kraemer, W.J., et al, Physiological adaptations
to a weight-loss dietary regimen and exercise programs in women. Journal of
Applied physiology, 83, 270-279.</div>
<div style="line-height: 150%;">
17. Krsmanovic, L.Z., et al., Actions of Acetyl L
canitine on the hypothalamo-pituitary-gonadal system in female rats. Journal of
Steroid Biochemical Molecular Biology, 1992. 43(4): 351-358</div>
<div style="line-height: 150%;">
18. Kelley, et al, ‘energy restriction and
immunocompetence in overweight women.” Nutrition Research 18.2 (18): 159-169</div>
<div style="line-height: 150%;">
19. Laitinen, J., Ek, E., & Sovio, U.
Stress-related eating and drinking behavior and body mass index and predictors
of this behavior. Preventive Medicine, 2002, 34, 29-39</div>
<div style="line-height: 150%;">
20. Marsit, J.L, et al., Effects of ascorbic acid
on serum cortisol and the Testosterone:Cortisol ratio in junior elite
weightlifters, Journal of Strength And Conditioning Research, 1998, 12(3),
179-184 </div>
<div style="line-height: 150%;">
21. Martignoni, E., et al, Acetyl L carnitne
acutely administered raises beta endorphin and cortisol plasma levels in
humans. Clinical Neuropharmacology, 1988. 11 (5) p. 472-47</div>
<div style="line-height: 150%;">
22. Monteleone, P., et al, Effects of phosphatidyl
serine on the neuroendocrine response to physical stress in humans.
Neuroendocrinology, 1990, 52:243-248,</div>
<div style="line-height: 150%;">
23. Monteleone, P., et al, Blunting by chronic
phosphatidyl serine administration of the stress-induced activation of the
hypothalamo-pituitary-adrenal axis in healthy men. European Journal of Clinical
Pharmacology, 42(4): 385-388, 1992</div>
<div style="line-height: 150%;">
24. Ottosson, K Vikman-Adolfsson, S Enerback, A
Elander, P Bjorntorp and S Eden, Growth hormone inhibits lipoprotein lipase
activity in human adipose tissue, Journal of Clinical Endocrinology &
Metabolism, 2000, 80: 936-941, </div>
<div style="line-height: 150%;">
25. Palermo, S., et al, The effect of L-acetyl
carnitine on some reproductive functions in the oligoasthenospermic rat.
Hormonal metabolism research, 1990. 22(12), 622 – 626</div>
<div style="line-height: 150%;">
26. Peeke PM, Chrousos GP. Hypercortisolism and
Obesity. Ann NY Acad Sci 1995, 771:665-76.</div>
<div style="line-height: 150%;">
27. Rizza, et al., “Cortisol-induced insulin
resistance in man. Impaired suppression of glucose production and stimulation
of glucose utilization due to a post receptor defect of insulin action,” J Clin
Endocrinol Metab, 1992, 54: 131-138.</div>
<div style="line-height: 150%;">
28. Roberts, A.C. et al, Overtraining affects male
reproductive status. Fertility and Sterility, 1993, 60(4):686-692</div>
<div style="line-height: 150%;">
29. Rowbottom, et al., “The emerging role of
glutamine as an indicator of exercise stress and overtraining,” Sports Med 21.2
1996: 80-97.</div>
<div style="line-height: 150%;">
30. Roland Rosmond, Mary F. Dallman and Per Björntorp,
Stress-Related Cortisol Secretion in Men: Relationships with Abdominal Obesity
and Endocrine, Metabolic and Hemodynamic Abnormalities, The Journal of Clinical
Endocrinology & Metabolism, 1998, Vol. 83, No. 6 1853-1859</div>
<div style="line-height: 150%;">
31. Simmons, et al., “Increased proteolysis: an
effect of increases in plasma cortisol within the physiological range,” J Clin
Invest, 1984, 73: 412-420.</div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
<b>About the Author:</b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: 150%;">
Tom Venuto is a natural bodybuilder and author of
the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches
you how to burn fat without drugs or supplements using the little-known secrets
of the world's best bodybuilders and fitness models. Learn how to get rid of
stubborn fat and turbo-charge your metabolism by visiting: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b>. </div>
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Anonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.com0tag:blogger.com,1999:blog-2479053379604892890.post-31755874930896568052015-03-29T23:44:00.000-07:002015-11-04T04:43:37.102-08:00Nutrition Or Training - Which Is More Important?<div style="line-height: 150%; text-align: center;">
</div>
<div style="text-align: left;">
<b style="line-height: 150%;">By Tom Venuto, NSCA-CPT, CSCS</b></div>
<b></b><br />
<div style="text-align: left;">
<b><b style="line-height: 150%;"><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></b></div>
<b>
</b>
<br />
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_jUgejQB4JBFTG-IkD-7V7c3SFxJCFlPUcHnRbD2S25fSxcWjBIWFIdyuhJg2_GjaaE8a0Kc07W0gi_iBb9TccWgIMX69TfdHzuZovNB2Ne5O6Lm82W3rsdIGTEcD1-sWVJk2OzNtzY4/s1600/nutrition.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="nutrition" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_jUgejQB4JBFTG-IkD-7V7c3SFxJCFlPUcHnRbD2S25fSxcWjBIWFIdyuhJg2_GjaaE8a0Kc07W0gi_iBb9TccWgIMX69TfdHzuZovNB2Ne5O6Lm82W3rsdIGTEcD1-sWVJk2OzNtzY4/s1600/nutrition.jpg" title="nutrition" /></a></div>
<div style="line-height: 150%;">
Legendary bodybuilding trainer Vince, "The
Iron Guru" Gironda was famous for saying, "Bodybuilding is 80%
nutrition!" But is this really true or is it just another fitness and
bodybuilding myth passed down like gospel without ever being questioned? Which
is really more important, nutrition or training? This IS an interesting
question and I believe there is a definite answer:</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
The first thing I would say is that you cannot
separate nutrition and training. The two work together synergistically.
Regardless of your goals - gaining muscle, losing fat, athletic conditioning,
whatever -you will get less than-optimal or even non-existent results without
paying attention paid to both.</div>
<div style="line-height: 150%;">
In fact, I like to look at gaining muscle or losing
fat in three parts - weight training, cardio training and nutrition - with each
part like a leg of a three legged stool. pull ANY one of the legs off the
stool, and guess what happens?</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
In reality, it's impossible to put a specific
percentage on which is more important - how could we possibly know such a
number to the digit? </div>
<div style="line-height: 150%;">
Nutrition and training are both important, but at
certain stages of your training progress, I do believe placing more attention
on one component over the other can create larger improvements. Let me explain:</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
If you're a beginner and you don't posses
nutritional knowledge, then mastering nutrition is far more important than
training and should become your number one priority. I say this because
improving a poor diet can create rapid, quantum leaps in fat loss and muscle
building progress. </div>
<div style="line-height: 150%;">
For example, if you've been skipping meals and only
eating 2 times per day, jumping your meal frequency up to 5 or 6 smaller meals
a day will transform your physique very rapidly.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="proven fat loss method" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTOo7pe_JlZVj-MO-ngtyGkENBrYhgnMzTfztB6nUPmvk0NmFiT1KIHScLksi_eMSChh4EJVpuFg1vDEXldP0TOv1hcuAX7-xPI4u2qTLkaFirRNXFucSOenqzfRtGMZTGi0dnd48uvQs/s1600/TV-FBS-AdBanner-160x600-Orange.jpg" title="proven fat loss method" width="169" /></a></div>
If you're still eating lots of processed fats and
refined sugars, cutting them out and replacing them with good fats like the
omega threes found in fish and unrefined foods like fruits, vegetables and
whole grains will make an enormous and noticeable difference in your physique
very quickly. </div>
<div style="line-height: 150%;">
If your diet is low in protein, simply adding a
complete protein food like chicken breast, fish or egg whites at each meal will
muscle you up fast. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
No matter how hard you train or what type of
training routine you're on, it's all in vain if you don't provide yourself with
the right nutritional support. </div>
<div style="line-height: 150%;">
In beginners (or in advanced trainees who are still
eating poorly), these changes in diet are more likely to result in great
improvements than a change in training. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
The muscular and nervous systems of a beginner are
unaccustomed to exercise. Therefore, just about any training program can cause
muscle growth and strength development to occur because it's all a
"shock" to the untrained body. </div>
<div style="line-height: 150%;">
You can almost always find ways to tweak your
nutrition to higher and higher levels, but once you’ve mastered all the
nutritional basics, then further improvements in your diet don't have as great
of an impact as those initial important changes...</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Eating more than six meals will have minimal
effect. Eating more protein ad infinitum won't help. Once you're eating low
fat, going to zero fat won't help more - it will probably hurt. If you're
eating a wide variety of foods and taking a good multi vitamin/mineral, then
more supplements probably wont help much either. If you're already eating
natural complex carbs and lean proteins every three hours, there's not too much
more you can do other than continue to be consistent day after day...</div>
<div style="line-height: 150%;">
At this point, as an intermediate or advanced
trainee who has the nutrition in place, changes in your training become much
more important, relatively speaking. Your training must become downright
scientific. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Except for the changes that need to be made between
an "off season" muscle growth diet and a "precontest"
cutting diet, the diet won't and can't change much - it will remain fairly
constant. </div>
<div style="line-height: 150%;">
But you can continue to pump up the intensity of
your training and improve the efficiency of your workouts almost without limit.
In fact, the more advanced you become, the more crucial training progression
and variation becomes because the well-trained body adapts so quickly.</div>
<div style="line-height: 150%;">
According to powerlifter Dave Tate, an advanced
lifter may adapt to a routine within 1-2 weeks. That's why elite lifters rotate
exercises constantly and use as many as 300 different variations on exercises. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Strength coach Ian King says that unless you're a
beginner, you'll adapt to any training routine within 3-4 weeks. Coach Charles
Poliquin says that you'll adapt within 5-6 workouts. </div>
<div style="line-height: 150%;">
So, to answer the question, while nutrition is
ALWAYS critically important, it's more important to emphasize for the beginner
(or the person whose diet is still a "mess"), while training is more
important for the advanced person... (in my opinion). </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
It's not that nutrition ever ceases to be
important, the point is, further improvements in nutrition won't have as much
impact once you already have all the fundamentals in place. </div>
<div style="line-height: 150%;">
Once you've mastered nutrition, then it's all about
keeping that nutrition consistent and progressively increasing the efficiency
and intensity of your workouts, and mastering the art of planned workout
variation, which is also known as "periodization."</div>
<div style="line-height: 150%;">
The bottom line: There's a saying among strength
coaches and personal trainers...</div>
<div style="line-height: 150%;">
"You can't out-train a lousy diet!"</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
If your nutrition program is your weakest area,
either because you're just starting out or you simply don't have the
nutritional knowledge you know you need to get results, then be sure to take a
look at the Burn The Fat program at: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></div>
<div style="line-height: 150%;">
<b><span style="color: #0070c0;"><br /></span></b></div>
<div style="line-height: 150%;">
<b>About the Author:</b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: 150%;">
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, <a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">"Burn theFat, Feed The Muscle.” </a>Tom has written hundreds of articles and been
featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular
Development, Exercise for Men and Men’s Exercise, as well as on dozens of
websites worldwide. For information on Tom's Fat Loss program, visit: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b>
</div>
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Anonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.com0tag:blogger.com,1999:blog-2479053379604892890.post-48211927246701606392015-03-27T01:30:00.000-07:002015-11-04T04:44:54.223-08:00How To Lose 20 Pounds Really, Really Fast<div style="line-height: 150%; text-align: center;">
</div>
<div style="text-align: left;">
<b style="line-height: 150%;">By Tom Venuto, NSCA-CPT, CSCS</b></div>
<b></b><br />
<div style="text-align: left;">
<b><b style="line-height: 150%;"><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></b></div>
<b>
</b>
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrJvBFpR0HIVo0G90hhO7hx7R7d01emkgASUXkvbwRhSnGjlrVb8iLygdVJGvE0mPs3WXEiTtS3BTN7neG15J0ze-s_vqJB5DgK5v9n2NyaOTpv6r5APKsGoTjuEyWvEpgq0SesWByrIg/s1600/%23melt+away+23+pounds+of+fat+in+three+week%2320.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrJvBFpR0HIVo0G90hhO7hx7R7d01emkgASUXkvbwRhSnGjlrVb8iLygdVJGvE0mPs3WXEiTtS3BTN7neG15J0ze-s_vqJB5DgK5v9n2NyaOTpv6r5APKsGoTjuEyWvEpgq0SesWByrIg/s1600/%23melt+away+23+pounds+of+fat+in+three+week%2320.jpg" width="232" /></a></div>
<div style="line-height: 150%;">
Back “in the day” when I was a full time personal
trainer and I met with weight loss clients in person at my New Jersey Health
Club, the first thing I would always ask during the initial consultation was:</div>
<div style="line-height: 150%;">
"Tell me what you want... and I'll show you
how to get it."</div>
<div style="line-height: 150%;">
Typical reply from client:</div>
<div style="line-height: 150%;">
"I want to lose 20 pounds fast."</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
<b>My reply:<o:p></o:p></b></div>
<div style="line-height: 150%;">
"Are you SURE that's what you want? ...If I
can show you how to lose 20 pounds REALLY fast, will that make you happy?"</div>
<div style="line-height: 150%;">
They nodded their head affirmatively as their eyes
lit up in anticipation of the rapid weight loss secrets I was about to
reveal...</div>
<div style="line-height: 150%;">
Their face went white when - with a totally
straight face – I pulled out a hacksaw and started walking towards them....
menacingly.</div>
<div style="line-height: 150%;">
Not sure whether to laugh or run in sheer terror,
they said, </div>
<div style="line-height: 150%;">
"What the heck are you doing?"</div>
<div style="line-height: 150%;">
"You said you wanted to lose 20 pounds fast.
This is the easiest, surest, most effective way I know to take 20 pounds off
you FAST! In fact, I figure that right leg of yours might even weigh 25
pounds!"</div>
<div style="line-height: 150%;">
I kept walking closer and started to get into
sawing position, wielding my fast, effective and guaranteed weight loss tool...</div>
<div style="line-height: 150%;">
"Bear with me because this IS quick, but
sometimes it takes a few minutes for me to cut through the bone."</div>
<div style="line-height: 150%;">
By this time, my client (and I) are either
completely cracking up, I have seriously scared the living you know what out of
them, or they just think I'm a complete lunatic... (depends on whether I was
able to keep a straight face or not)</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Finally, the light bulb goes on, and my client
would see where I was going with this:</div>
<div style="line-height: 150%;">
"Okay, smart alec," I get it... I don't
want to lose WEIGHT, I want to lose FAT."</div>
<div style="line-height: 150%;">
Sometimes I would be having so much fun, I would
just keep on playin'...</div>
<div style="line-height: 150%;">
"But why not? This is easy, fast and guaranteed
- just what everyone wants these days... it's even better than taking a pill!
Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds
in 5 minutes!' Imagine what that will do for my business!"</div>
<div style="line-height: 150%;">
"Very funny. I told you, I get it! I want to
lose FAT, not muscles and bones. I need my leg!” </div>
<div style="line-height: 150%;">
Naturally, of course, I don't always have to pull
out my trusty blade. Every once in a while... about as often as a total solar
eclipse... a client answers my question like this:</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
"What do I want? Tom, I want to lose 20 pounds
of body fat in the next 12 weeks. I want to do it slowly, safely and
healthfully and then keep it off permanently. I want all the fat around my hips
and thighs completely gone and I want a firm flat stomach. I want muscle all
over my body while still looking feminine. I'd like to see myself at about 16%
body fat and maintain all my muscle or gain a few pounds of lean mass if I can,
especially in my arms. This is important to me because I want to set a good
example for my kids, I want to be healthy and live to at least 90 and I want my
husband to look at me and say, "I love your body," and I want to be
able to *honestly* say back to him, "me too!"</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
It is on these rare occasions that I know there is
still intelligent life on this planet. </div>
<div style="line-height: 150%;">
If you could answer the question, "What do you
want" with the lucidity, clarity and specificity that this woman did, I
don't think you would ever have any difficulty reaching your health and fitness
goals... or any other goal in your life, for that matter.</div>
<div style="line-height: 150%;">
Her answer was what you call a very
"well-formed" goal, backed up with lots of emotional
motivation-inducing "reasons why." </div>
<div style="line-height: 150%;">
"I want to lose weight" is a
poorly-formed goal.</div>
<div style="line-height: 150%;">
"Weight" is not the same as
"fat." Weight includes muscle, bone, internal organs as well as lots
and lots of water.</div>
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQu5qwoNTT4fE6IPIpt2rBXjdATW7_6xKSIyXvcFFiuU2JFepCjVH1_xOTJ0iMnBwrVxrlQOCKT39zhkbswAF7k2I2Uy_B4JU60NhLCGk4WsXW8XnN9k8IneNBNd_c1Z8t43gSLl1V12Q/s1600/TV-FBS-AdBanner-160x600-Blue.jpg" width="170" /></a></div>
<div style="line-height: 150%;">
If you only learn ONE thing from all my
newsletters, articles and books, PLEASE learn this:</div>
<div style="line-height: 150%;">
WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE
KEEPING THE MUSCLE!!!!</div>
<div style="line-height: 150%;">
FAT LOSS is what you want, not weight loss.</div>
<div style="line-height: 150%;">
If your body were 100% rock-solid muscle, with
absolutely nothing that jiggled (unless it was supposed to), would you care how
much you weighed?</div>
<div style="line-height: 150%;">
I bet you wouldn't! And if that’s true, then…</div>
<div style="line-height: 150%;">
<b>STOP
WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!<o:p></o:p></b></div>
<div style="line-height: 150%;">
<b><br /></b></div>
<div style="line-height: 150%;">
By measuring your body fat, you take the guesswork
out of your health and fitness plan and you get an accurate picture of what's
really happening in your body as a result of your diet and exercise program.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Instead of worrying about whether you are losing
muscle, or wondering if you are losing fat, you can measure it and KNOW for
sure. (I always get a good chuckle when someone tells me they're worried about
losing muscle when they don't even measure how much muscle they have!)</div>
<div style="line-height: 150%;">
Instead of being confused by all the
"opinions" from weight loss and exercise "experts" who are
all telling you something different, you can MEASURE your body composition and
based on the results, you can KNOW for sure whether your program is working.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
A very wise man once said,</div>
<div style="line-height: 150%;">
"A single measurement is worth a thousand
opinions."</div>
<div style="line-height: 150%;">
So, how do you measure body fat?</div>
<div style="line-height: 150%;">
Thanks to technology, there are some methods today
that are so accurate, they can tell you whether your left pinky has more fat
than your right pinky! Unfortunately, many of them are either too expensive or
they are inaccessible, being found only in hospitals or research facilities</div>
<div style="line-height: 150%;">
If you want to learn a LOT about various body fat
testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle (<b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b>)
goes into great detail about the pros and cons of all the various fat testing
methods. Instead of re-hashing it all here, let me give you three quick and
easy, practical suggestions:</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Suggestion 1: Have a trainer or fitness
professional measure you if this service is available at your local health
club. Sometimes, there's a charge - usually $15 - $25, although some clubs
offer the service for free to all their members.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Suggestion 2: Purchase an Accu-measure skinfold
caliper. Do a google or yahoo search to find a reseller. </div>
<div style="line-height: 150%;">
<span style="line-height: 150%;">The Accu-measure was designed to allow you to
measure your own body fat in the privacy of your own home (you don't need
someone else to measure you)</span></div>
<div style="line-height: 150%;">
Some people wonder if this is really accurate.
Truth is, it's not quite as accurate as a multi site skinfold test from an
experienced tester, but what's most important is not the "accuracy"
per se, but the reliability and consistency of your measurements so you can
track your progress. Skinfold calipers in general are not accurate or inaccurate,
it's the person doing the test that is accurate or inaccurate.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Suggestion 3: If you have a spouse, roommate, or
friend who can measure your body fat, you can purchase a Slim Guide body fat
caliper (or just about any brand of caliper) from Creative Health Products:
chponline.com</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
The Slimguide is the best inexpensive caliper
available (about $20), but it wasn't designed for you to measure your own body
fat like the Accu Measure. You'll need someone to measure you with this
caliper. Other models of body fat calipers (if you want to splurge), range from
$150 to $450. (At our health clubs, I use the electronic "SKYNDEX"
caliper with the 4-site "Durnin formula.")</div>
<div style="line-height: 150%;">
The calipers come with instructions, or you can use
these formulas, which I have used and found to be very accurate:</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
<u>4 Site formula for men (abdomen, suprailiac,
thigh, tricep)</u></div>
<div style="line-height: 150%;">
% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of
four skinfolds squared) + 0.15845(age) - 5.76377</div>
<div style="line-height: 150%;">
4-Site Formula for women (abdomen, suprailiac,
thigh, tricep)</div>
<div style="line-height: 150%;">
% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum
of four skinfolds squared) + .02963(age) + 1.4072 </div>
<div style="line-height: 150%;">
[Source: Jackson A S, Pollock, M (1985) Practical
assessment of body composition. Physician Sport Med. 13: 76-90.]</div>
<div style="line-height: 150%;">
Body fat percentages vary based on age and gender,
but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is
average for men (10-14% is ideal). I have detailed charts for body fat charts
in my e-book if you're interested.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Once you know your body fat percentage, then weigh
yourself and record your weight and body fat on a progress chart such as the
one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a
weight loss program). This chart is how you will track your progress and
"keep score."</div>
<div style="line-height: 150%;">
You can calculate your lean body mass (muscle and
other fat free tissue) very easily just by crunching some numbers:</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
For example, if you weigh 200 pounds and you have
10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you
have a lean body mass (LBM) of 180 pounds.</div>
<div style="line-height: 150%;">
Now we're talking! With this data, you can get a
really clear picture of how your exercise and nutrition program are affecting
your physique.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Losing weight is very easy. Losing fat - and
keeping it off without losing muscle - is a much bigger challenge. If you simply
wanted to lose weight, we could just chop off your leg.</div>
<div style="line-height: 150%;">
Or, (slightly less painful), I could show you how
to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using
natural herbal diuretics. Wrestlers do it all the time to make a weight class.
But what good would that do if it’s almost all water and you’re just going to
gain it all back within days? </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
You don't have to "throw away your scale"
like many "experts" tell you to. By all means, keep using the scale,
the tape measure and even photographs and the mirror - the more feedback the
better - but body fat is where it's at. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
By the way, I recently bought a chain saw and a
shiny new axe from Home Depot, and I've been practicing my "American
Psycho" and Jack Nicholson, "The Shining" impersonations... so
if you want to come to my office any time soon for personal consultation, you'd
better have the right answer to my question, "What do you want?"</div>
<div style="line-height: 150%;">
For more information about a nutrition and training
program that focuses exclusively on FAT LOSS, not WEIGHT LOSS, visit: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></div>
<div style="line-height: 150%;">
<b><span style="color: #0070c0;"><br /></span></b></div>
<div style="line-height: 150%;">
<b>About the Author:</b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: 150%;">
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, <u><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">"Burn theFat, Feed The Muscle.”</a></u> Tom has written hundreds of articles and been
featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular
Development, Exercise for Men and Men’s Exercise, as well as on dozens of
websites worldwide. For information on Tom's Fat Loss program, visit: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b>
</div>
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Anonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.com0tag:blogger.com,1999:blog-2479053379604892890.post-6386835127188076262015-03-27T01:14:00.000-07:002015-11-04T04:46:04.825-08:00Did You Inherit Fat Genes? The Truth About Biology And Body Fat<div style="line-height: 150%; text-align: center;">
</div>
<div style="text-align: left;">
<b style="line-height: 150%;">By Tom Venuto, NSCA-CPT, CSCS</b></div>
<b></b><br />
<div style="text-align: left;">
<b><b style="line-height: 150%;"><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></b></div>
<b>
</b>
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio1563uwWWZgQR-q36dhh9KKxGn2PXzMwFxqruWhxEUcUeyfH45pPDprgumY0FdYnj1hq8tmsCvNT45_Udry8VccwxHwkxNdrMZRShOOOR7j3hctwjaDjehzqRPd5O4eEktNXMIKTQZf0/s1600/genetics+and+obesity.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="genetics and obesity" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio1563uwWWZgQR-q36dhh9KKxGn2PXzMwFxqruWhxEUcUeyfH45pPDprgumY0FdYnj1hq8tmsCvNT45_Udry8VccwxHwkxNdrMZRShOOOR7j3hctwjaDjehzqRPd5O4eEktNXMIKTQZf0/s1600/genetics+and+obesity.jpg" title="genetics and obesity" width="259" /></a></div>
<div style="line-height: 150%;">
"Battle Your Biology? Fat Chance,"
proclaimed a headline recently in the health section of the New York Post
newspaper. Quoting new research and citing psychologists, dietitians and
physicians, the article says that more and more evidence proves that your
weight is genetically determined, and if you're fat, "it's not your
fault." "We've known for a while that genes - more than environment
and behavior - explain obesity" argues Dr. James Rosen, an eating disorder
specialist and professor at the University of Vermont. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
While genetics are definitely a factor, believing
you are destined to be overweight for life because you've inherited "fat
genes" is the most disempowering and self-defeating attitude you could
ever adopt. The only way you’ll lose weight permanently is to accept total
responsibility for yourself and acknowledge the fact that you have the power to
change, regardless what mother nature has given you to work with.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
There's no denying that heredity plays a major role
in how difficult it will be for you to lose fat. You inherited a body type, a
predetermined number of fat cells, a metabolic rate and body chemistry just as
you inherited your eye color and hair color. In the 1930's, Harvard
psychologist Dr. William H. Sheldon developed a classification system for these
different body types called "somatotyping." While there are no
absolutes, Sheldon identified three basic somatotypes: ectomorphs, mesomorphs
and endomorphs. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Ectomorphs are the lean, lanky types. They are
usually very thin and bony, with fast metabolisms and extremely low body fat.
An ectomorph can eat like a horse without gaining an ounce. Mesomorphs are the
"genetically gifted." They are lean, muscular and naturally athletic.
Mesomorphs lose fat and gain muscle with ease. Endomorphs are the "fat
retainers." Characterized by round features, excess body fat and large
joints ("big bones"), endomorphs usually have great difficulty in
losing body fat. They have slow metabolisms, they are often carbohydrate
sensitive, they gain fat quickly if they eat poorly or don't exercise, and they
lose fat slowly - even on a healthy diet.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
The tendency of endomorphs to store fat easily can
be partly attributed to metabolic problems. For example, endomorphs often
metabolize carbohydrates inefficiently. Normal people can eat lots of
carbohydrates - up to 60% of their total calories - and they still stay lean.
Endomorphs produce too much insulin when they eat carbohydrates and this leads
to increased fat storage and difficulty in losing existing fat. This condition
is known as "insulin resistance" or "Syndrome X."</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Scientists claim that the tendency to gain weight
easily may also be due to chemical imbalances in the brain that cause people to
overeat. Researchers at Johns Hopkins recently announced the discovery a
compound called C75 that blocks an appetite-regulating hormone in the
hypothalamus. In mice injected with the substance, 30 percent more weight was
lost because the drug caused the mice to eat less. More research is planned to
develop a similar appetite-suppressing drug for humans. Unlike Xenical, which
blocks fat absorption in the intestine, this new drug would affect the brain's
chemistry so that people feel full sooner.</div>
<div style="line-height: 150%;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="genetics and obesity" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTGXcL-inRs-k5X0Lbd4pcK7DmpO0wfTajRx5W9vigafessgh-6-PmYK7-fRmVqtwQKDjtAYBwWeTzOaVXHClPmARc8pOEkyQq5gpuBOqZFIoKGjj8ORY5hsj7X7O8jL2q9WCRFP14Pc4/s1600/TV-FBS-AdBanner-160x600-Blue.jpg" title="genetics and obesity" width="170" /></a></div>
<div style="line-height: 150%;">
Many physicians and health professionals consider
these metabolic disorders and chemical imbalances as genetically transmitted
"diseases" that require medical treatment. "Obesity is a disease
and should be treated like one" says Jackie Newgent, spokesperson for the
American Dietetic Association . This idea should be viewed with a great deal of
suspicion however, because weight loss is potentially the biggest market in the
world for drug sales. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
According to Justin Gillis, a staff writer for the
Washington Post, more than 45 companies worldwide are trying to develop new
obesity drugs, and the stakes couldn't be higher. Gillis writes, "In world
where a blockbuster drug is worth $1 billion a year in sales, analysts give $5
billion as the low estimate for sales of an important obesity drug. If a
company developed a truly safe, effective weight loss drug, and sold it for $3
a day to one quarter of the 97 million American adults estimated to be
overweight, sales would exceed $26 billion a year in this country alone." </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Basically, what the medical community is trying to
tell you is that if you are overweight, it's not your fault; you were born fat,
so don't feel guilty - and don't worry, we have a drug that can
"cure" you. Sounds like there's an ulterior motive at work here,
wouldn't you agree? Before you run to get a prescription for the next
"miracle" drug, you'd better wonder whose interests are being served;
yours or the pharmaceutical giants. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Besides, drugs can never be the solution if they
treat the symptoms and not the cause. Drugs should be considered a last resort
for the morbidly obese who have already tried everything else without success
and who will face serious health consequences if they don't lose weight. The
editors of obesity.com said it best: "Weight loss drugs do not take the
place of diet, exercise, patience, and perseverance."</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
"Dieting can be an uphill battle against your
genes." says Post writer Joyce Cohen. Unfortunately, if you're an
endomorph, Cohen is right. Losing weight is definitely easier for some people
than for others and that doesn't seem fair. But that's the way life is. Life
isn't fair. Let's be honest; not everyone is going to become an Olympic Gold
medallist, a Mr. America or a fitness model. But don't despair - you are not
doomed to live a life of fatness if you don't have "athletic genes." </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Obesity is the result of many influences. Genetics
is only one of them. Like it or not, the primary cause of obesity is your own
behavior. Most of the factors that affect body composition are entirely under
your control. These factors include how much you eat, what you eat, when you
eat, what type of exercise you do, how frequently you exercise, how long you
exercise and how hard you exercise. </div>
<div style="line-height: 150%;">
If you have the genetic predisposition towards
obesity, you can lose fat like everyone else, you're just going to have to work
harder and longer at it than other people. "There is a genetic component
to weight," Says Dr. Thomas Wadden, a psychologist from Syracuse
University, "but no one is destined to be obese. If weight has been a
major problem in your family, you may not be able to become as thin as you'd
like, but you can lose weight." </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
If you find losing weight to be a slow and
difficult process, the empowering thing to do is to look at it as asset,
because overcoming this obstacle will force you to develop discipline, determination
and persistence. These traits will carry over to other areas of your life and
make you a stronger person all around. Arnold Schwarzennegger said,
"Strength does not come from winning. Your struggles develop your
strength. When you overcome hardships, that is strength."</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
The first thing you must do if you want to lose
weight or succeed in any area of your life, is to accept complete
responsibility for your situation. In a short but powerful little book called
"As <b>Man Thinketh," the author
James Allen wrote</b>, <i><u>"circumstances
do not make a man, they reveal him." What he meant was that we are not
products of our environment or our heredity (our "circumstances"),
instead, we products of our own thinking and belief systems.<o:p></o:p></u></i></div>
<div style="line-height: 150%;">
<i><u><br /></u></i></div>
<div style="line-height: 150%;">
We create our own circumstances through positive
thinking and positive action and we create negative circumstances through
negative thinking and lack of action or wrong actions. In other words, we are
responsible for where we are, what we have and how our bodies look. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
Some people get very angry with me when I tell them
this: They say, "Wait a minute. Are you trying to tell me that when bad
things happen to me, it’s my own fault? That I brought unemployment, financial
hardships, failed relationships, weight gain or even health problems onto
myself? Because if that's what you're saying, that's totally unfair!" </div>
<div style="line-height: 150%;">
Well, my friend, with very few exceptions, (some
things really are out of your control) that is exactly what I am saying.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
If you refuse to accept the fact that you are 100%
responsible for your weight, you will never be successful. When people find
themselves in undesirable situations or they aren't getting the results they
want, it’s all too easy to make excuses: It's my genetics, I have big bones, I
have a slow metabolism, I don't have enough time to exercise, etc. etc., etc.
Making excuses is relinquishing control. It is conceding that you a victim of
circumstances instead of the creator of your circumstances. Stop blaming and
start taking responsibility for your life. Take action! Start working out. Eat
better. Do something - do anything - but don't just sit there on the couch and
curse your chromosomes.</div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
So, are you a frustrated "endomorph?" Do
you feel like dieting is an uphill battle against your genes? If your answer is
"yes," please don’t just quit and chalk in up to "bad
genetics," and don't believe that drugs are the answer either - they're
not. Your genetics will largely dictate your athletic ability and how easily
you will lose weight. That doesn't mean you can't get lean; it only means that
you're going to have to adjust your diet and training to fit your body type and
you may have to work harder and be more persistent than the "genetically
lucky" ones. </div>
<div style="line-height: 150%;">
Maybe obesity really should be classified as a
genetically inherited "disease." But frankly, if you have a
"disease" that forces you to learn more about exercise and nutrition,
to eat nutritious foods, to adopt a healthier lifestyle, to develop a strong
work ethic and to become a more persistent person, that sounds like a blessing
in disguise to me. </div>
<div style="line-height: 150%;">
<br /></div>
<div style="line-height: 150%;">
<b>About the Author:</b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: 150%;">
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, <u><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">"Burn theFat, Feed The Muscle.”</a></u> Tom has written more than 200 articles and been
featured in 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: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b><br />
<br />
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<b><span style="color: #0070c0;"> </span></b>
</div>
Anonymoushttp://www.blogger.com/profile/01098173008346006626noreply@blogger.com0tag:blogger.com,1999:blog-2479053379604892890.post-9400868727206824022015-03-27T00:13:00.001-07:002015-11-04T04:47:11.596-08:00Everything You Need To Know About Loose Skin And Weight Loss<div style="line-height: 150%; text-align: center;">
</div>
<div style="text-align: left;">
<b style="line-height: 150%;">By Tom Venuto, NSCA-CPT, CSCS</b></div>
<b></b><br />
<div style="text-align: left;">
<b><b style="line-height: 150%;"><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></b></div>
<b>
</b>
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I receive a lot of e-mail from people with loose
skin or from overweight people who are concerned about having loose skin after
they lose the weight. In fact, this is one of the biggest concerns and most
frequently asked questions I receive from men and women who have a lot of
weight to lose.</div>
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Just recently, I received this email from a reader
of my syndicated "Ask Tom" fat loss column:<br />
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<i>"Tom, I began a fat loss program using your
Burn The Fat system and it worked so well I got down to 15 1/2 stones (from
19). However, this has caused me a problem: Excess abdominal skin. I didn't
crash lose this weight, it came off at the rate of about 2 lbs. per week just
like you recommended. Now I'm unsure of whether to carry on, as my abdomen has
quite a lot of excess skin - I feel like I've turned into a bloody Shar-Pei!
Does everyone go through this? Will the skin tighten up? I was overweight for
more than 12 years. Am I going to end up needing surgical skin removal? Can you
offer me any advice? I'm a medical student in the UK and my colleagues seem
determined to proffer surgery as the only option."</i></div>
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There are 14 things you should know about loose
skin after very large weight losses:</div>
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<b>1. Skin is incredibly elastic.</b> Your skin can
stretch and expand or tighten and retract to a great degree. Look at what women
go through during pregnancy. Some women do experience stretch marks after
pregnancy, but obviously skin is remarkably elastic. </div>
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<b>2. Elasticity of skin depends on both genetics
and environment/lifestyle.</b> Wrinkling and loss of elasticity is partly the
consequence of aging (genetic factors) and also a result of environmental
factors such as oxidative stress, excessive sun exposure, and nutritional
deficiency. The environmental parts you can fix, the genetics and age part, you
cannot. Advice: Get moving and change the things you have control over... Be
realistic and don't worry about those things you don't have control over.</div>
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<b>3. How much your skin returns to its former
tautness depends partly on age.</b> The older you get, the more an extremely
large weight loss can leave loose skin that will not return to normal.</div>
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<b>4. How long you carry extra weight may influence
how much the skin will become taut after the weight loss:</b> For example,
compare a 9 month pregnancy with 9 years carrying 100 excess pounds.</div>
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<b>5. How much weight was carried has a lot to do
with how much the skin will resume a tight appearance.</b> Your skin can only
be stretched so much and be expected to "snap back" one hundred
percent. With extreme obesity, the probability of there still being loose skin
after weight loss is higher.</div>
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<b>6. How fast the weight was gained also has a lot
to do with how much the skin will resume a tight appearance.</b> Your skin can
only be stretched so quickly and be expected to "snap back." </div>
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<b>7. How fast weight is lost also has a lot to do
with how much the skin will tighten up.</b> Rapid weight loss doesn't allow the
skin time to slowly resume to normal. (This is yet another reason to lose fat
slowly; 1-2 pounds per week, 3 pounds at the most if you have a lot of weight
to lose, and even then, only if you are measuring body fat and you're certain
it's fat you're losing, not lean tissue).</div>
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<b>8. There are exceptions to all of the above;</b>
For example, people who gained and then lost incredible amounts of weight
quickly at age 50 or 60, and their skin returned 100% to normal.</div>
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<b>9. Creams probably don't work. </b>There are
many creams advertised as having the ability to restore the tightness of your
skin. the late bodybuilding guru Dan duchaine used to recommend topical creams
made with pycnogenol, which contain the antioxidant bioflavanoids called
proanthocyanidins. But to the best of my knowledge, none of the topical creams
are scientifically validated. I haven't even heard much anecdotal evidence that
they work -- at least not permanently and measurably -- and especially if you
have a lot of loose skin. There are definitely some topicals that will pull
water from under your skin, but remeber, that is temporary. Buyer should beware
with topical products. (as an aside, Ive also heard anectodal reports that skin
brushing was helpful, but again, I am not aware of any scientific evidence
proving this is effective).</div>
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<b>10. Nutrition has a lot to do with the health of
your skin.</b> Essential fatty acids in particular are very valuable for many
reasons, and one of them is for the health of your skin. It would be worth
taking an EFA supplement such as fish oil, flax oil or an oil blend like Udo's
choice. Antioxidants are also very important, so be sure to consume copious
amounts of a variety of vegetables and fruits. Also pay very close attention to
hydration. Drink approximately a gallon of water a day or a minimum of half
your body weight in ounces. (By the way, whey protein is high in a powerful
antioxidant called glutathione).</div>
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<b>11. Exercise has a lot to do with how your skin
appears after you lose body fat.</b> If you use very low calorie diets, you are
likely to lose lean body mass, and this is going to exacerbate the loose,
hanging skin appearance. On the other hand, if you are exercising regularly and
increasing lean body mass with weight training, you will be more likely to
minimize the appearance of loose skin.</div>
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<b>12. Get second opinions if you are considering
surgery.</b>If you're considering surgical skin removal, consult a physician
for advice because this is not a minor operation, but keep in mind that your
plastic surgeon may be making his BMW payments with your abdominoplasty money.
(Surgery might be recommended in situations where it's not 100% necessary).
Surgery should be left as the absolute final option in extreme cases. </div>
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<b>13. Give your skin time.</b> Your skin will
definitely get tighter as your body fat gets lower. I've seen and heard of many
cases where the skin gradually tightened up, at least partially, after a one or
two year period where the weight loss was maintained and exercise continued.</div>
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<b>14. Know your body fat percentage before even
thinking about surgery.</b> Loose skin is one thing, but still having a lot of body
fat is another. Be honest with yourself and do that by taking your body fat
measurement. This can be done with skinfold calipers or a variety of other
devices (calipers might not be the best method if you have large folds of loose
skin. Look into impedance analysis, underwater weighing, DEXA or Bod Pod). </div>
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Suppose for example, a man drops from 35% body fat
all the way down to 20%. He should be congratulated, but I would tell him,
"Don't complain about loose skin yet, your body fat is still high. Press onward
and keep getting leaner and be sure to focus on strength training to increase
lean body mass as well." </div>
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Average body fat for men is in the mid teens (16%
or so). Average body fat for women is in the 20-25% range. Good body fat for
men is 10-12%, and single digits is extremely lean. Men shouldn't expect to
look "ripped" with 100% tight skin on the abs unless they have single
digit body fat. Women shouldn't expect to have tight abdominal skin unless they
are in the low to mid teens in body fat. </div>
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Except in extreme cases, you are actually unlikely
to see someone with loose skin who has very low body fat and especially someone
who has not just "lost weight" but has altered body composition by
adding lean muscle as well. It's quite remarkable how much your skin can
tighten up once your body fat goes from "average" to
"excellent" and even more so when lean body mass increase. Someone
with legitimate single digit body fat and a ton of loose skin is a rare sight.</div>
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So the key to getting tighter skin is to improve your
body composition (muscle to fat ratio), and lose more body fat, slowly and
sensibly, up to the point where your body composition rating is BETTER than
average (in the "good" to "great" category, not just
"okay"). Only AFTER you reach your long term body fat percentage goal
should you give thought to "excess skin removal." At that point,
admittedly, there are bound to be a few isolated cases where surgery is
necessary if you can't live with the amount of loose skin remaining. </div>
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However, unless you are really, really lean, it's
difficult to get a clear picture of what is loose skin, what is just remaining
body fat and how much further the skin will tighten up when the rest of the fat
is lost.</div>
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Need help getting rid of that last bit of body body
fat? Click here to find out how to do it the natural way: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b></div>
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<b>About the Author:</b></div>
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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, <u>"Burn the
Fat, Feed The Muscle.”</u> 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: <b><span style="color: #0070c0;"><a href="http://marchone.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">www-burnthefat-com</a></span></b><br />
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