"BIG FAT LIES" PART 9
Fat Loss Lie #9
:: You can lose fat permanently without exercise ::
Trying to lose fat without exercise is like trying to sit on a chair without four legs. If one leg is missing, your chair is going to fall over.
An effective fat burning program must have four crucial components, which I like to call "THE BIG FOUR:"
1. A nutrient dense diet of natural foods with a conservative calorie deficit
2. Weight training
3. Aerobic training
4. Mental training: Goal setting, motivation and a positive self image
Except for those genetically gifted, fast-metabolism types (that we all hate), it's extremely difficult for most people to lose fat permanently without exercise("burning" fat).
To lose fat, there must be a calorie deficit. However, there's more than one way to create a calorie deficit.
One way is to decrease your calorie intake (eat less). The other is to increase the amount of calories you burn though exercise.
Of the two ways to create a calorie deficit, burning the calories is superior.
Consider two people: Person A, using exercise, generatesa total daily energy expenditure of 3600 calories. He thenconsumes about 2900 calories per day and loses fat asa result.
Person B (with the same body weight), by not exercising,only generates a total daily energy expenditure of 2500calories a day and consumes about 1800 calories per dayto lose weight.
The calorie deficit is the same in both cases - 700 caloriesbelow maintenance level. However, person A is far more likelyto be successful with long term fat loss because he isburning the fat with exercise while person B is starvingthe fat with diet and not exercising.
LISTEN: This is a huge and important revelation!
Paradoxical as it seems, the most effective approach to fat loss is to eat more and exercise more. Some exercisephysiologists today are calling this a "high energy flux,"which simply means high energy input, high energy output.
The result is a turbo-charged metabolism, while avoidingthe starvation mode that comes from low caloric intake.
Most people are starving themselves to death!!! They slash their calories too much and exercise too little or not at all.
You don't have to starve yourself - you just have to choose the right foods, and exercise MUST be a part of your lifestyle.
Why would you resort to starvation when you couldeat more and burn more fat, more efficiently through exercise?
Maybe you've believed that eating more food and working out at the same time will "cancel each other out. Maybe you've shied away from the hard work involved in exercise.
There's also a trend these days towards avoiding too much cardiovascular exercise because of the notion that it will make you lose muscle.
Quite to the contrary, cardio training -combined with weight training - is the only method of fat loss that allows you to eat more, create a calorie deficit and burn fat at the same time without slowing down yourmetabolism.
Look at the benefit and decide for yourself:
1. Exercise - aerobic and weight training - raises your metabolic rate. Dieting decreases your metabolic rate.
2. Exercise creates a caloric deficit without triggering the starvation response. Dieting puts you in "starvation mode."
3. Exercise is good for your health. Dieting is harmful to your health.
4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the wt. loss to come from lean body mass.
5. Exercise increases fat-burning enzymes and hormones. Dieting decreases fat burning hormones and increases fat storing hormones.
6. Exercise increases your cell's sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat.
If anyone ever tries to sell you a fat loss programand it doesn't include exercise (it's just a "diet"), hold on to your wallet and run for cover.
Even if you could get lean without exercise, you should be working out for your health anyway, not just for cosmetic reasons.
If you only remember one thing from this entiremini series, and you remember this, you will beset for a healthy life of leanness:
"Don't Starve The Fat, BURN THE FAT"
burnthefat.com
Train hard and expect success,
Tom Venuto
---------------------------------------------------------------------
BURN THE FAT READER MAIL & FEEDBACK...
---------------------------------------------------------------------
" Your Burn the Fat, Feed the Muscle book is fantastic. I finally have a long-term plan that doesn't involve smoke and mirrors. Your factual, direct, and logical advice is on target for every body type and experience - it stands out from the overload of misinformation previously available.
A non-bodybuilder cannot extract this kind of customization from the muscle magazines, either. You make it accessible for anyone. Absolutely amazing - and it works! I've recommended your book to so many yo-yo dieters! I will never be one of them again.
Thank you for your sage advice - much appreciated, Tom."
-Mary Anne Neubert
"A year ago I weighed 350 pounds. My blood presure was 260/180. my resting heart rate was 120. I also have diabetes. I was a stroke waiting to happen.
I have to admit, my doctor put me on meridia, an appetite supressant. That started me but it didn't keep it going. After two months I hit a plateau. Then I found your book, and my results increased exponentially.
I have followed your plan and have lost over 100 lbs!
I need to loose about 30 more lbs, but with your plan I am totaly stoked because I know I will achieve my ultimate goals.
I owe most of my success to you and your book. My doctor suggested gastric bypass surgery, but I had a cousin that died from it and decided to never go that route.
I was a size 52 in Jeans, but i am at 36 now. I was at 3X in shirts but went to Large, then back up to XL, because of muscle growth. I truly love it. Thank you so much!
- Charles Archer
:: You can lose fat permanently without exercise ::
Trying to lose fat without exercise is like trying to sit on a chair without four legs. If one leg is missing, your chair is going to fall over.
An effective fat burning program must have four crucial components, which I like to call "THE BIG FOUR:"
1. A nutrient dense diet of natural foods with a conservative calorie deficit
2. Weight training
3. Aerobic training
4. Mental training: Goal setting, motivation and a positive self image
Except for those genetically gifted, fast-metabolism types (that we all hate), it's extremely difficult for most people to lose fat permanently without exercise("burning" fat).
To lose fat, there must be a calorie deficit. However, there's more than one way to create a calorie deficit.
One way is to decrease your calorie intake (eat less). The other is to increase the amount of calories you burn though exercise.
Of the two ways to create a calorie deficit, burning the calories is superior.
Consider two people: Person A, using exercise, generatesa total daily energy expenditure of 3600 calories. He thenconsumes about 2900 calories per day and loses fat asa result.
Person B (with the same body weight), by not exercising,only generates a total daily energy expenditure of 2500calories a day and consumes about 1800 calories per dayto lose weight.
The calorie deficit is the same in both cases - 700 caloriesbelow maintenance level. However, person A is far more likelyto be successful with long term fat loss because he isburning the fat with exercise while person B is starvingthe fat with diet and not exercising.
LISTEN: This is a huge and important revelation!
Paradoxical as it seems, the most effective approach to fat loss is to eat more and exercise more. Some exercisephysiologists today are calling this a "high energy flux,"which simply means high energy input, high energy output.
The result is a turbo-charged metabolism, while avoidingthe starvation mode that comes from low caloric intake.
Most people are starving themselves to death!!! They slash their calories too much and exercise too little or not at all.
You don't have to starve yourself - you just have to choose the right foods, and exercise MUST be a part of your lifestyle.
Why would you resort to starvation when you couldeat more and burn more fat, more efficiently through exercise?
Maybe you've believed that eating more food and working out at the same time will "cancel each other out. Maybe you've shied away from the hard work involved in exercise.
There's also a trend these days towards avoiding too much cardiovascular exercise because of the notion that it will make you lose muscle.
Quite to the contrary, cardio training -combined with weight training - is the only method of fat loss that allows you to eat more, create a calorie deficit and burn fat at the same time without slowing down yourmetabolism.
Look at the benefit and decide for yourself:
1. Exercise - aerobic and weight training - raises your metabolic rate. Dieting decreases your metabolic rate.
2. Exercise creates a caloric deficit without triggering the starvation response. Dieting puts you in "starvation mode."
3. Exercise is good for your health. Dieting is harmful to your health.
4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the wt. loss to come from lean body mass.
5. Exercise increases fat-burning enzymes and hormones. Dieting decreases fat burning hormones and increases fat storing hormones.
6. Exercise increases your cell's sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat.
If anyone ever tries to sell you a fat loss programand it doesn't include exercise (it's just a "diet"), hold on to your wallet and run for cover.
Even if you could get lean without exercise, you should be working out for your health anyway, not just for cosmetic reasons.
If you only remember one thing from this entiremini series, and you remember this, you will beset for a healthy life of leanness:
"Don't Starve The Fat, BURN THE FAT"
burnthefat.com
Train hard and expect success,
Tom Venuto
---------------------------------------------------------------------
BURN THE FAT READER MAIL & FEEDBACK...
---------------------------------------------------------------------
" Your Burn the Fat, Feed the Muscle book is fantastic. I finally have a long-term plan that doesn't involve smoke and mirrors. Your factual, direct, and logical advice is on target for every body type and experience - it stands out from the overload of misinformation previously available.
A non-bodybuilder cannot extract this kind of customization from the muscle magazines, either. You make it accessible for anyone. Absolutely amazing - and it works! I've recommended your book to so many yo-yo dieters! I will never be one of them again.
Thank you for your sage advice - much appreciated, Tom."
-Mary Anne Neubert
"A year ago I weighed 350 pounds. My blood presure was 260/180. my resting heart rate was 120. I also have diabetes. I was a stroke waiting to happen.
I have to admit, my doctor put me on meridia, an appetite supressant. That started me but it didn't keep it going. After two months I hit a plateau. Then I found your book, and my results increased exponentially.
I have followed your plan and have lost over 100 lbs!
I need to loose about 30 more lbs, but with your plan I am totaly stoked because I know I will achieve my ultimate goals.
I owe most of my success to you and your book. My doctor suggested gastric bypass surgery, but I had a cousin that died from it and decided to never go that route.
I was a size 52 in Jeans, but i am at 36 now. I was at 3X in shirts but went to Large, then back up to XL, because of muscle growth. I truly love it. Thank you so much!
- Charles Archer
posted by Tmastery at 1:24 PM
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