"BIG FAT LIES" PART 1
Fat Loss Lie #1:
:: The only way to get really lean is to "starve" yourself::
There's no way around the fact that you must reduce calories in order to burn fat. Energy balance and thermodynamics dictate that you have to burn more than you take in for fat loss to occur.
However, most popular diet programs are too low in calories. Many border on starvation: 1200 calories, 1000 calories, even 800 calories or less.
Ironically, if you cut your calories too low, your metabolism slows down to protect you from starving.
Your fat cells begin to release less of the hormone leptin, which is the signal that tells your brain you are well fed and not starving.
This in turn triggers a cascade of other hormonal, enzymatic and metabolic events including a decrease in thyroid output (the "metabolism-regulating hormone") and a dramatic increase in appetite.
It's hormonally, metabolically and physiologically impossible to achieve permanent fat loss by starving yourself. In fact, very low calorie diets can actually make you fatter in the long run.
Very low calorie diets not only slow your metabolism so you burn fewer calories, they are also much more likely to cause muscle loss.
If you lose muscle tissue, your weight loss will become even harder and any increase in calories that follows will cause immediate fat gain.
This "rebound effect" is almost inevitable because no one can stay on low calories (with a raging appetite and irresistble cravings) forever.
Carefully look at the calorie recommendations of any diet program before you start it. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1200 or less for women, 1800 or less for men)
Any program that's extremely low in calories will work in the beginning - but it will never work for long.
You see, the human body is very "smart" - it always strives to maintain a perfect state of equilibrium:
Metabolism, body temperature, blood sugar, hormone levels, acid-alkaline balance and every other system in the body, are all regulated within a narrow range that your body finds safe and comfortable and body fat is no different.
When you put yourself through drastic measures attempting to achieve rapid weightloss, your metabolism cybernetically adjusts itself to maintain equilibrium in energy balance and body fat balance, much the same way as a thermostat maintains the temperature of your home within a desirable range.
As soon as you're in danger of starving, your body will quickly turn your metabolic "fat thermostat" down, so you burn fewer calories and turn your "appetite thermostat up" so you eat more calories!
This fail safe mechanism is often referred to as "the starvation response."
The only way to get rid of fat and keep it off permanenly is to avoid the starvation mode with physiologically and hormonally correct nutrition and training.
I recommend that you decrease your calories very conservatively -only about 20% below your daily calorie maintenance level - then increase your exercise level aggressively to burn more calories.
Example: If you maintain your weight on 2150 calories per day a 20% deficit is 1720 calories per day and you can increase that defict as needed by increasing activity (correct)
Conventional diets might have you cut to 1000 or 1200 calories per day without the emphasis on activity (incorrect)
There are some exercise physiologists today who are starting to call this concept "energy flux." That's a fancy way of saying, "eat more, burn more" and that's what my Burn The Fat, Feed The Muscle philosophy is based upon.
Bottom line: it's always better to burn the fat than to starve the fat...
So get moving... when you exercise, including both resistance training and cardio training, you can actually eat more food while still keeping a small calorie deficit. You will burn fat, retain your lean body mass and your metabolism will thank you!
There are 11 more great lessons on the way, so stay tuned. You can learn even more about your body's "starvation mode" and how to avoid triggering it in chapter 2 of the Burn The Fat Ebook.
Tom Venuto
--------------------------------------------------------
BURN THE FAT READER FEEDBACK
--------------------------------------------------------
"I am 28 years old and in the past few years I've been trying to get myself back to the lean 150-155 pound physique I had before college. I allowed my weight to blow up to 195 and found myself stuck at that weight even though I was working out regularly. I started Burn The Fat in early October and the results were immediate. My energy level was higher from the first day on, and by increasing my cardio and maintaining my weight training according to your recommendations, the fat loss was immediate as well.
Before I knew it I was back under 160 lbs, so I knew something was going on. I figure that at my height, my ideal weight is around 150 and I'am surprised that I am almost there so soon.I have recommended Burn The Fat to a number of people, mostly because they notice the results, or they notice that I'm eating all the time at work and they ask me about it. It's only from reading your book that I realized I was actually starving myself before. Who would have thought you could actually eat more and still lose fat?"
-martin
:: The only way to get really lean is to "starve" yourself::
There's no way around the fact that you must reduce calories in order to burn fat. Energy balance and thermodynamics dictate that you have to burn more than you take in for fat loss to occur.
However, most popular diet programs are too low in calories. Many border on starvation: 1200 calories, 1000 calories, even 800 calories or less.
Ironically, if you cut your calories too low, your metabolism slows down to protect you from starving.
Your fat cells begin to release less of the hormone leptin, which is the signal that tells your brain you are well fed and not starving.
This in turn triggers a cascade of other hormonal, enzymatic and metabolic events including a decrease in thyroid output (the "metabolism-regulating hormone") and a dramatic increase in appetite.
It's hormonally, metabolically and physiologically impossible to achieve permanent fat loss by starving yourself. In fact, very low calorie diets can actually make you fatter in the long run.
Very low calorie diets not only slow your metabolism so you burn fewer calories, they are also much more likely to cause muscle loss.
If you lose muscle tissue, your weight loss will become even harder and any increase in calories that follows will cause immediate fat gain.
This "rebound effect" is almost inevitable because no one can stay on low calories (with a raging appetite and irresistble cravings) forever.
Carefully look at the calorie recommendations of any diet program before you start it. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1200 or less for women, 1800 or less for men)
Any program that's extremely low in calories will work in the beginning - but it will never work for long.
You see, the human body is very "smart" - it always strives to maintain a perfect state of equilibrium:
Metabolism, body temperature, blood sugar, hormone levels, acid-alkaline balance and every other system in the body, are all regulated within a narrow range that your body finds safe and comfortable and body fat is no different.
When you put yourself through drastic measures attempting to achieve rapid weightloss, your metabolism cybernetically adjusts itself to maintain equilibrium in energy balance and body fat balance, much the same way as a thermostat maintains the temperature of your home within a desirable range.
As soon as you're in danger of starving, your body will quickly turn your metabolic "fat thermostat" down, so you burn fewer calories and turn your "appetite thermostat up" so you eat more calories!
This fail safe mechanism is often referred to as "the starvation response."
The only way to get rid of fat and keep it off permanenly is to avoid the starvation mode with physiologically and hormonally correct nutrition and training.
I recommend that you decrease your calories very conservatively -only about 20% below your daily calorie maintenance level - then increase your exercise level aggressively to burn more calories.
Example: If you maintain your weight on 2150 calories per day a 20% deficit is 1720 calories per day and you can increase that defict as needed by increasing activity (correct)
Conventional diets might have you cut to 1000 or 1200 calories per day without the emphasis on activity (incorrect)
There are some exercise physiologists today who are starting to call this concept "energy flux." That's a fancy way of saying, "eat more, burn more" and that's what my Burn The Fat, Feed The Muscle philosophy is based upon.
Bottom line: it's always better to burn the fat than to starve the fat...
So get moving... when you exercise, including both resistance training and cardio training, you can actually eat more food while still keeping a small calorie deficit. You will burn fat, retain your lean body mass and your metabolism will thank you!
There are 11 more great lessons on the way, so stay tuned. You can learn even more about your body's "starvation mode" and how to avoid triggering it in chapter 2 of the Burn The Fat Ebook.
Tom Venuto
--------------------------------------------------------
BURN THE FAT READER FEEDBACK
--------------------------------------------------------
"I am 28 years old and in the past few years I've been trying to get myself back to the lean 150-155 pound physique I had before college. I allowed my weight to blow up to 195 and found myself stuck at that weight even though I was working out regularly. I started Burn The Fat in early October and the results were immediate. My energy level was higher from the first day on, and by increasing my cardio and maintaining my weight training according to your recommendations, the fat loss was immediate as well.
Before I knew it I was back under 160 lbs, so I knew something was going on. I figure that at my height, my ideal weight is around 150 and I'am surprised that I am almost there so soon.I have recommended Burn The Fat to a number of people, mostly because they notice the results, or they notice that I'm eating all the time at work and they ask me about it. It's only from reading your book that I realized I was actually starving myself before. Who would have thought you could actually eat more and still lose fat?"
-martin
posted by Tmastery at 8:40 AM
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