An article by Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research – in studying ALL types of diets – has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

Low Carbs or High Carbs?

It’s not so much about the high carb – low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

• How can we build an eating program that we can enjoy while still getting us leaner and healthier?

• How can we build an eating program that helps us control calories?

• How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note:

I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

photo credits:
allyrose18
allyrose18
myhsu

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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Here’s an article by Tom Venuto, NSCA-CPT, CSCS, author of the best-selling fat loss program “Burn the Fat Feed the Muscle”
www.BurnTheFat.com

What the latest research says about omega-3 fatty acids and weight loss

Unless you’ve been living under a rock somewhere for the last several years, you’ve probably heard about the health benefits of eating fatty fish or taking fish oil supplements. Well, it looks like you might be able to add fat loss alongside the other benefits like heart, blood (cholesterol/triglycerides), brain, skin and joint health (and the rest of the list, which is too long to print here).

The biologically active ingredients that seem to make fatty fish so beneficial are are the long chain omega-3 (n-3) fatty acids, EPA and DHA. At least a half a dozen human studies and more than two dozen animal studies have been completed in the last 10 years which suggest that these omega-3 fatty acids found in fish may help you lose more fat. However, the fat loss benefit is not as much as some people want you to believe…

Fish Oil Studies

The results of two new studies on fish oil and fat loss were just released earlier this year. In one study published by the International Journal of Obesity, researchers from Reykjavik Iceland tested the effects of fish or fish oil consumption equivalent to 1.5 grams of combined EPA/DHA on body weight and body composition as part of a calorie restricted diet. (1)

The subjects were 324 young overweight men and women who followed one of four experimental protocols for 8 weeks:

(1) sunflower oil capsules (control)
(2) lean fish
(3) fatty fish (salmon)
(4) fish oil capsules

The researchers reported the following results:

“In young, overweight men, the inclusion of either lean or fatty fish, or fish oil as part of a hypoenergetic diet resulted in 1 kilogram more weight loss after 4 weeks than a similar diet without seafood or supplement of marine origin. The addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

It should be noted that the study was supported by the Seafood Plus organization and there were some limitations in the design that could have influenced the subject’s compliance.

The second study, conducted at the University of South Australia and published in the American Journal of Clinical Nutrition (2) investigated the effect of combining fish oil supplements with regular aerobic exercise.

In a 12-week, placebo-controlled study, the subjects were divided into four groups:

(1) sunflower oil
(2) sunflower oil plus exercise
(3) fish oil
(4) fish oil plus exercise.

The fish oil groups were given 6 grams of high DHA fish oil per day, which contained a total of 1.9 grams of long chain omega-3 fatty acids. The exercising groups performed aerobic exercise three days per week for 45 minutes.

As you might expect, the fish oil plus exercise group came out with the best results:

* minus 1.2% body fat (compared to no decrease in the other groups)
* minus 2 kilograms/4.4 lbs (compared to no decrease in the non exercise group).

Unfortunately, there was a limitation in this study as well: The food intake of the subjects was self reported, which is known to be notoriously inaccurate.

There have been several other human studies on fish oil and fat loss in the last ten years or so and the majority of the findings have been positive. The research is compelling and there have been numerous, and very plausible mechanisms of action proposed.

However, more and more often, I am hearing people in the health, fitness and nutrition industries making some pretty bold and I daresay, premature and outrageous claims about what fish oil can do for fat loss; claims which are not supported by the research.

The studies on fish oil and fat loss are encouraging, but the vast majority of research has been on animals (rats, mice and hamsters) and there have been limitations in nearly all the human studies so far, including:

Small sample sizes, short study durations, statistically insignificant results, lack of randomization, no control groups, imprecise body composition testing, measurement errors, self-reporting of food intake, low compliance control and fish industry or supplement industry-sponsored bias.

Even if you take the results of the existing research at face value, the fat loss really isn’t all that impressive – an extra pound here, an extra kilo there.

Many of the research results barely reach statistical significance, and you even have to wonder if these small improvements in fat loss are simply correcting omega-3 deficiency or fixing omega-3 and omega-6 imbalance… therefore, will they continue over a longer time period or is this a one time improvement?

One of the earlier studies showed the same kind of measurable but modest results: The fish oil group that took 1.8 grams of combined EPA/DHA daily lost 2 pounds and the non fish oil group lost only 0.7 pounds after 3 weeks (3).

Of course, you’ll probably take all the fat loss help that you can get, and since there are already enough good reasons to eat fatty fish for cardiovascular disease prevention and other health benefits, it’s really a no brainer to eat fish such as salmon, trout, mackerel or sardines at least twice a week. (By the way, with the exception of King Mackerel, these are species which have not been reported as having problems with mercury contamination).

Alternately, you can use a fish oil supplement to get the equivalent in omega-3 fatty acids as found in the fish. Non fish eaters or vegetarians can use flaxseed oil, a plant-based source of Alpha Linolenic Acid (ALA) which converts in the body to EPA and DHA (the efficiency and amount of conversion has been a subject of controversy, however).

Based on the three studies cited above, it looks like 1.5 to 2.0 grams per day of combined DHA/EPA is the right dose when fat loss is the goal (although some suggest you should consider body weight when choosing the dosage, i.e., 1 gram total fish oil for each 20 lbs body weight, so a big guy might go with as much as 3.0 grams)

Most fish oil capsules come in 1,000 mg size at a 30% concentration, so if you took five 1000mg capsules a day, that would give you 1.5 grams of EPA/DHA; about the same as you’d get in 3 ounces (85 g) of salmon.

Note: other studies on fish oil and fat loss tested 3.0 to 4.0 g/day of EPA/DHA, but the American Heart Association has warned against taking more than 3 g EPA/DHA per day without a physicians supervision, as there may be potential contraindications and side effects such as increased bleeding time. Based on the research, more fish oil will NOT burn more fat, so be wary of the “mega dose gurus.”

Another tip: Don’t fall for the “premium price” necessarily means better quality party line. Quality and purity are important, but you can get molecularly-distilled, mercury, PCB, Dioxin, Organochlorine-free, 3rd party tested-to-meet-label-claims fish oil for less than ten bucks per bottle of 400 (one gram) capsules… yet I have seen “fish oil gurus” selling the exact same thing for $50 to $60 claiming that everyone else’s products are “contaminated” and “inferior” in quality. If that’s true, then I’d like to see those products submitted to consumer lab for voluntary 3rd party independent analysis and head to head comparison on purity AND cost effectiveness. If they come out superior and cost effective, I will gladly publicize the results myself.

The bottom line is it looks like fish oil may be a legitimate help to your fat loss efforts, especially when combined with exercise, as there may be an important synergy there. However, the idea that fish oil is some kind of miracle fat burner is just not true.

Like Mulder on the X-files, “I want to believe”… but we need much, much more research before we can say for certain exactly how much body composition improvement you can really expect from eating fatty fish or taking fish oil supplements.

References:

(1) Hill AM. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 86(5): 1267-1274. 2007

(2) Thorsdottir I et al. Randomized trial of weight loss diets for young adults varying in fish and fish oil content. Int J Obesity. May 2007. pp 1-7

(3) Couet C. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes. 21: 637-643. 1997

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat Feed the Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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An article by nutritional expert Will Brink, author of the best-selling “Bodybuilding Revealed” program at BodybuildingRevealed.com

Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the man says, “Timing is everything.” Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat.

Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It’s not true all the time and in every situation, however. Following a heavy workout, there is a metabolic “window” – so to speak – where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms.

Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.

The Metabolic Window

To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts.

A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!

Research looking at the issue has gotten a great deal of attention in the sports nutrition world. One particularly interesting study, “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” (Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate and amino acid supplement taken either before or after resistance exercise. It’s counterintuitive to think taking in these nutrients before the workout is superior to post-workout, but according to this small study:

“…results indicate that the response of net muscle protein synthesis to consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis…”

Since this study was published, several researchers have proposed that providing amino acids/protein and carbs both before and after a resistance workout represents the best of both worlds. This is the premise of the book “Nutrient Timing” by John Ivy and Robert Portman.

They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise.

Overall, there’s a solid body of scientific evidence to support using a blend of fast-acting carbs and amino acids/protein for both pre- and post-workout nutrition. It’s definitely a “hot” topic among sports researchers. It’s also a topic that seems to create endless speculation and conversation with non-scientists looking to get the most of their time in the gym. Everyone wants to hear the latest word, it seems.

So what’s the latest word?

The place to discover cutting edge research on a topic is to attend conferences where researchers present their most recent findings. This is a much faster way of getting current info than reading scientific journals, as it can take many months (even years!) to publish the work researchers submit for review and publication.

Each year, I attend various scientific conferences that apply to my interests, research, and business. This year I attended the International Society of Sports Nutrition (ISSN) conference in Las Vegas. The ISSN is a relatively new organization and this was their third conference to date.*

A session on the role of nutrition in exercise and recovery was particularly interesting. One standout study**, “Effects of protein and carbohydrate on anabolic responses to resistance training” looked at the effects of carbs, creatine, and whey – taken alone and in different combinations – on LBM and/or strength. The conclusion was that the combination of all three (whey, carbs, and creatine) was the most effective and that there appeared to be a true synergism between these nutrients.

This study also confirmed that these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day. I don’t think that comes as a big surprise to most people “in the know” about such things, but it’s good to see it confirmed under controlled conditions.

The take home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength, it’s vital to consume a combination of fast-acting carbs and protein during the workout “window.”

Here’s what I recommend:

Mix 30-50g of high quality whey with 75-100g of high GI carbs (such as glucose, maltodextrin, etc.,) and 3-5g of creatine monohydrate and drink half immediately before you hit the gym, and the other half immediately following your workout.

To make it extra simple, I use a pre-made carb drinks (e.g., TwinLab Ultra Fuel, etc.) and add the whey and creatine to that and mix it up. You can “roll your own” of course by buying various carb powders in bulk. I just like the convenience of the pre-made carb mixtures myself.

As you can see, I don’t use a complicated formula for the amounts of protein, carbs, and creatine to take pre- and post-workout. Why? Because – while focusing on such minutiae would make me look smart – it probably won’t have any effects on you.

Following the K.I.S.S. (“Keep It Simple, Stupid”) system works best here. The above formula is more then sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I don’t see the need for that either. I doubt there are any real benefits to it, but more research is needed there.

This isn’t a miracle mixture, of course. If your training and/or nutrition over the rest of the day aren’t up to snuff, this pre- and post-workout drink won’t make up for those shortcomings. In conjunction with a good training program and diet however, combining pre- and post-workout nutrition will clearly add to your success. And remember, it’s not rocket science, so don’t make it any more complicated then it needs to be.

*I recommend that anyone interested in the topic of sports nutrition – lay person or scientist – should join the ISSN.* Visit their web site at http://www.sportsnutritionsociety.org for more information.

**Presented by Dr. Paul Cribb

Click Here for the Bodybuilding Revealed Muscle Building program

About the Author – William D. Brink

Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no “BS” industry insider who’s not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).

He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.

Find out more at Bodybuilding Revealed or Fat Loss Revealed.

photo credits:
PunkJr
gordasm

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By Tom Venuto
www.BurnTheFat.com

“How could you eat that junk? It’s so bad for you!” (nag, nag). “Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables – they’re good for you!” (nag, nag).

Your friends nag you, your family nags you, your doctor nags you, the health newsletters, websites and magazines – they all nag you, and of course, your personal trainer nags the heck out of you, to stop eating all those BAD FAST FOODS. But does all that nagging you and bad-mouthing the fast food industry really help anyone stop?

It doesn’t look that way. The fast food industry is thriving, even in the bad economy. The Chicago Tribune recently said that McDonalds is “recession proof.”

As one of only two companies to turn a major profit over the last year (the other being Wal Mart), McDonald’s is laughing its way to the bank. In fact, McDonalds plans to open 1,000 new stores this year.

I was driving down Route 95 a few weeks ago and pulled over to use the rest room at Mcdonalds on a Saturday morning (there’s a McDonalds conveniently located immediately off almost every exit up and down the full length of Interstate 95).

The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area! You’d think Brad and Angelina were there signing autographs or something. Nope. Just a regular weekend at breakfast-time.

I was shopping in Wal Mart the same week and I almost passed out when I saw (smelled, actually) a McDonalds… INSIDE THE WAL- MART! Also, with lines.

Yep. It looks like your friends and family’s nagging you to stop eating fast food, and all the messages of the health and fitness industry to get people eating more “health food” are not working!

So what does work?

The results of a new survey from the behavior and psychology section of the journal, OBESITY (Feb 2009) provide some answers:

Researchers at the University of Minnesota School of Public health surveyed 530 adults about their attitudes towards fast foods.

They found that people already know fast food is unhealthy. (like, no kidding!)

The primary reasons they eat it anyway are because of the perceived convenience and a dislike for cooking! (I’d add another: they think fast food is always cheaper than healthy food).
So, said the authors of this research paper, nagging people to eat more healthy food and warning them that “fast food is going to make us fat and kill us” is not the best approach.

What’s the right approach?

Focus on teaching people how to make healthy eating fast, convenient and easy, because those are the reasons people are choosing fast food in the first place.

So what’s holding us back from implementing or taking this advice?
Well, I think that most people can’t get over the ideas that they “just cant cook” or that cooking is “too time consuming” or that healthy food “tastes like dirt” (as if McDonalds is gourmet food!)

That said, I’m not going to nag you, scold you or try to scare you out of eating fast food. I’m not going to lecture you about health food (not today, anyway). Nor am I going to bad-mouth the fast food restaurants.
I’m going to lead the new charge by showing you just how easy and convenient it is to eat healthy and nutritious food and make it delicous.

Here’s a few meal ideas (for starters) to prove my point.

3-MINUTE APPLE CINNAMON OATMEAL
* natural oatmeal (like Quaker old fashioned rolled oats)
* natural (unsweetened) applesauce
* cinnamon
* for protein, serve with scrambled eggs or egg whites on side or stir 1-2 scoops of vanilla protein powder into the oats

I eat this almost every morning. It’s faster, easier and cheaper than going to the donut place or getting sausage, cheese, bacon breakfast muffins at the fast food joint! (you don’t have to wait in line, either!)

10-MINUTE LAZY PERSON’S CHINESE STIR FRY
* Brown rice (I like basmati)
* frozen oriental vegetables
* chicken breast, grilled (try foreman grill)
* bragg’s “liquid aminos” (or light/lo-sodium soy sauce)

This takes 30 minutes, however, if you get a rice cooker and make a giant batch, you can have your rice on standby for instant eats and this will take less than 10 minutes.

It doesn’t get much easier than that. (I like those chinese veggies that come with the little mini-corn-on-the-cobs… reminds me of that Tom Hanks Movie, BIG)

2-MINUTE BLACK BEANS AND SPICY SALSA
* black beans (15 oz can)
* Medium or hot salsa
* 1 tbsp extra virgin olive oil
* 2 cloves garlic or chopped garlic to taste
* salt and pepper to taste

This one takes you all of 2 minutes to make. No cooking required! And it’s good! It’s vegetarian as listed above, but if you’re a high-protein muscle-head like me, just add chicken breast or lean ground turkey.

Best part: this is all inexpensive food! Oats, rice, beans… doesn’t get much cheaper than that – buy your healthy staples in bulk and the cost per serving is probably less than mickey D’s! (yes, even the “Value” meals)

Every one of these recipes is compatible with my Burn The Fat program

This means that my way of eating makes you more muscular and leaner… so you can look hot wearing very little clothes this summer… and be healthier… and save money too.

Train Hard, Eat Right, and Expect Success!
Tom Venuto
www.BurnTheFat.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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Coming up with a fat loss diet can be tedious because there are a lot of food choices out there that are acceptable.  Trying to combine all the different food choices can be difficult when you are planning your meals.  You might have a hard time mixing and matching carbs, protein, and fats so I’m going to say that your fat loss diet does not have to be perect.  As long as you follow the basic nutrition rules to support fat loss (see fat loss 101 nutrition part), you’ll lose weight.

Over time, you can refine your diet when you see results.  The most important thing you can do right now is to just put together a decent diet and start.  Stay away from perfection.  There’s no such thing as a perfect diet.  With that said, here are 5 of the top fat los sfoods you can use to start a diet.  These foods are flexible, inexpensive, and can be used in a variety of meals and dishes.  Whatever food choice you pick, you can’t fail if you incorporatre these 5 food choices into your fat loss meal plans.

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When it comes to dieting there are many weight loss diet mistakes that are made on a near daily basis. While there are many real profound mistakes that go along with the territory there are a few that seem to have far more profound and lasting implications than others. These weight loss diet mistakes can be detrimental to your fat loss efforts.  Hopefully by learning about these mistakes you can learn to avoid them in your own weight loss/fat loss pursuits.

Perhaps the single largest weight loss diet mistake that dieters make is adopting an all or nothing attitude. These are the dieters that scour the pantry and the refrigerator removing anything that could be seen as a potential source of temptation. They embark on a dietary regimen that is nearly impossible to maintain and believe that all is lost the moment they stray from the strict guidelines of their diet.  They become obsessed with doing everything perfect that they end up giving up real soon.

While this may work for some in the short term, it sets them up for failure, frustration, and ill will towards the entire dieting process for major fat loss. The important thing when it comes to dieting is the goal. Your goal is to shed pounds. There are many ways in which this can be done that do not require starving yourself or punishing yourself in the process.

First, write down your goals in a variety of places; journal, notebook, workbook, so you can remind yourself daily your final outcome desired.  Constantly remind yourself of the goals for motivation.

Another weight loss diet great mistake when it comes to dieting is selecting a diet plan where you eat the same thing every day. Despite our human need for structure and routine we tend to enjoy changing our lunch routine on occasion. Select a diet or new nutrition plan that allows you to enjoy a wide variety of foods rather than one that limits you to the same meal or meal selection day in and day out.

Other common weight loss diet mistakes include depriving yourself of everything you enjoy. One thing that we often forget is the importance of moderation. Fill up on servings of fruits and vegetables but allow yourself to enjoy the occasional indulgence for the sake of sanity. If you never allow yourself to enjoy a taste of chocolate, why on earth would you want to live forever? Seriously, do not forget to enjoy food for the sake of dieting. There is nothing wrong or sinful about enjoying food. The problem lies when you enjoy only the wrong sorts of foods.

You should also avoid the mistake of not setting goals. While you do not want to set goals that are impossible to achieve you should also avoid the opposite end of the spectrum, which involves having no goals at all. Those who set aggressive goals that are achievable will see the greatest degree of success. Making those goals public and asking for support is another thing that will help you achieve greater success. This is one reason the popular and highly advertised Weight Watchers program has enjoyed the phenomenal success is has.

The final weight loss diet mistake when it comes to dieting that is made all too often is giving up. We all have setbacks along the way. Even those who have achieved monumental dieting success have met with failure on the road. The end result however, for those who stick with the plan is a healthier body and that is something that is worth fighting for. Your goals may get side tracked but you can set new goals. You may have had a bad day or even a bad week when it comes to your dietary goals and plans. Do not let this defeat your desires to become a healthier you.

Learn to overcome those dieting mistakes and move on from them to improve your fat loss efforts.

Learn from your failures and successes.

Let your failures teach you as much as your successes and you should be well on your way to the healthier person that you know is hiding inside. Whether you want to get rid of 10 pounds or 210 pounds the only way to achieve that goal and make it last is by dedicating yourself to the process of becoming a healthier person. A healthy person has healthy eating habits and doesn’t starve him or herself. Nor does a healthy person binge on things that aren’t healthy.

Learn to enjoy food in moderation and you should be well on your to the success you seek.

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5. Learn How to Boost Your Metabolism to Lose More Weight

Metabolism is the process where your body burns calories throughout the day.  Whatever you do, every single movement you make, you burn calories.  And your metabolism is that automatic mechanism in your body that converts stored fuel (muscle, fat, and glycogen) into readily-available energy.  Increase your metabolism and you’ll burn more fat.

Compare your body to a machine or look at it like a machine.  Machines have many parts that make up different systems with the whole.  In your body, you have a variety of interrelated systems.  These systems work with other systems in your body.  Your cardiovascular and muscular-skeletal systems work together and are not mutually exclusive.  When you do a set of repetitions with a moderately heavy weight, you are training within a certain target heart rate.  Your heart pumps out blood to the capillaries and veins to process energy for activating the muscles through glucose and ATP-CP.

Your metabolism operates within these bodily systems. It is influenced by the exercises and workouts you do, the types of food you eat, the number of times you eat, and the number of calories/amount of food you eat.

You can see why the speed of your metabolism is important for purposes of losing fat and weight.  Manipulate your metabolism and you can change your body composition.

In this article, you’ll find quick and practical tips to supercharge your metabolism.  There are 4 ways the body burns calories.

4 different mechanisms of metabolism

1. thermic effect of food
2. increased meal frequency
3. calories burned through exercise and activity
4. basal metabolic rate or calories burned through resting

Thermic Effect of Food

You burn calories for every exercise, activity, and type of movement you do.  Even digesting food burns calories.  This is the thermic effect of food.  It takes calories to digest and some nutrients require more energy to digest.  About 20 to 30% of calories you burn each day is burned due to digesting food.  So when you’re eating, you’re burning calories.

However, your body will burn a different amount of calories depending on what you put in your mouth.  Not all foods are created equally.  Protein foods uses the most calories for digestion burning nearly 25 calories for every 100 calories consumed.  Compare that with fats and carbohydrates where only 10 calories are burned for every 100 calories consumed.

The thermic effect for protein foods are much higher than that of carbs and fats.  So you see why a lot of the popular diets (South Beach, Zone, Atkins, low carbs) out there recommend eating plenty of protein, even as much as 1.5-2 grams for every pound of body weight.

Though I don’t recommend low carb diets, most people can do better by eating more protein.  You increase the thermic effect of food allowing your body to burn more calories with protein ingestion.  Any advantage you get by burning more calories will help you lose more fat in a shorter amount of time.

Rule #1

• Eat more protein, at least 1 gram of protein for every pound of body weight.

Good protein sources: lean meats like ham, turkey slices, chicken breasts, sirloin steak, beef, eggs (both egg white and egg yolk), tuna, salmon and all kinds of fish, nuts, skim milk.

For some more ideas of foods and snacks that increases metabolism, check out this video by diet.com,

Meal Frequency

You’ll also burn more calories and increase metabolism by increasing the amount of meals you eat.  Now this doesn’t mean you have to eat more.  Instead, split your usual 3 meals into 5-6 smaller meals and eat more frequently.  By eating more frequently, your digestive system constantly stays active to digest, process, and transport the nutrients to the energy systems throughout the body.  And all this requires the use of energy.  The thermic effect is increased and you burn more calories.

More frequent meals also suppresses appetite and that helps with controlling your food urges and cravings.  And if you’re eating mostly low GI complex carbs, you’re triggering a slower release of insulin allowing your nutrients to be used for energy rather than stored as fat.

Rule #2

• Eat 5-6 meals per day.  You could split it into 3 large meals and 3 small snacks, 4 medium sized meals and 2 small snacks, or 6 small meals throughout the day.  The main idea is to eat more often, but in smaller portions after you’ve calculated your calorie deficit requirement.

Calories Burned through Exercise

With proper exercising, you can maximize your calorie-burning capabilities and elevate metabolism.  Whether you’re walking, running, lifting weights, or holding a piece of paper, you’re burning calories.  The key is to finding the right intensity for exercise.  Because higher intensity workouts (intensity with respect to effort) will raise metabolism for up to 48 hours and help you lose more fat in the long run.

Focus on high intensity workouts using whatever exercise modalities you prefer.  It could be running, swimming, lifting weights, or doing something as simple as bodyweight exercises at home.  See high intensity interval training for fat loss series for more information on how to structure high intensity workouts for your fat burning regimen.

High Intensity Interval Workouts

High intensity or HIIT workouts are simple.  You just alternate short periods of highly intense exercising with short periods of rest or very low intensity exercise.   That will make one circuit or interval.  You’ll repeat the interval several times.  HIIT workouts are intense but they’re also quick and quality training.  The advantage is that you won’t have to spend hours in the gym doing boring long distance cardio on the treadmill.

HIIT workouts take no more than 15 minutes to complete.  In and out of the gym in 15 minutes and you’ll lose even more fat compared to longer workouts.  Take running for example,

• run fast/sprint for 30 seconds, then jog or walk or 30 seconds,

* repeat 8 times for 8 total intervals

This workout only takes 8 minutes for 8 intervals of 30 seconds sprinting followed by 30 seconds of very light jogging/walking.  The sprint is the work phase and the jog/walk is the active rest phase.  Your overall average speed is much higher using these 30 second intervals than if you were to run all 8 minutes at one go.  The 30 seconds active rest component of the workout allows the body to recover faster for the next sprint interval.  Use a stopwatch or GymBoss timer to keep track of time.

You don’t have to do the running for time, you can do it for distance,

• run fast/sprint for 200 meters, then jog/walk for 200 meters

* repeat 8 times for 8 total intervals

The total distance is 1 mile of sprinting and 1 mile of walking/jogging.  2 miles total with the workout taking you around 15 minutes for the average person.

Further, you can mix and match.  Do 4 intervals of timed running followed by 4 intervals of distance running.  Combine both methods into a more diverse high intensity running workout.  The most important factor with HIIT is to get that dose of intensity into the workout.   Remember, alternate high and low intensity exercise into interval circuits.

High intensity workouts trains both the aerobic, anaerobic and endurance pathways of the energy systems.  So in the end, you’ll be stronger, fitter, and in much better conditioning.  Do biking, swimming, elliptical, hill sprints, pushups, weights with intervals.

If you’re just starting out with HIIT training, use a 1:1 work to active rest ratio, like the running workout here.  Over time, you can decrease it to 2:1.  Rest half as long as it takes you to do the work phase.

Interval Workouts with Weights

A weight interval session will look something like this.  Take 5-6 exercises and group them together into a circuit.  You end up with a full body high intensity weights circuit routine,

• squats 12 reps

• bench press 12 reps

• chinups 12 reps

• crunches 20 reps

• hammer curls 12 reps

• dumbbell tricep extension 12 reps

Do each exercise one after the other without rest.  This is one circuit and should take you about 3 minutes.  Then rest 2-3 minutes and repeat the interval circuit 3 more times for a total of 4 circuits.  Adjust the weight for the next interval if you feel you cannot complete the suggested number of repetitions.

And you can use this same model for all bodyweight exercises.  Here’s an all body weight high intensity circuit routine that I’ve used with great success in the past,

• pushups 30 reps

• burpees 15 reps

• chinups 10 reps

• body weight squats 20 reps

• knee hugs 15 reps

• jump rope for 30 seconds

do 4 circuits and rest 1 minute between each circuit.  The workout takes about 16 minutes on average for me to finish.  It’s quick, efficient, works the entire body, and intense.  If you can’t do the suggested number of reps, reduce the reps according to your fitness level.  Strive to work you way up to doing more reps if your goal is also endurance.

Here’s Dr. Jim Stoppani of Muscle & Fitness Magazine giving some tips on high intensity interval training,

Be creative with high intensity training.  You can do all weight circuit workouts, all bodyweight workouts, or all cardio and running intervals for the week.  Or you can do one on each day.  Mix them up and incorporate different exercises.  Have fun with it.  Training is supposed to be fun once you really get into it.  The options are out there.  Use your imagination to come up with some tough but fun workouts you’ve never tried before.

The plus side is that your metabolism goes up and you lose more fat.  You get to work out less, since interval workouts take less than half the time than normal workouts, and lose more fat in the process.

Basal Metabolism

More specifically, high intensity exercise elevates your basal metabolism.  Basal metabolism is the rate at which your burn calories while doing absolutely nothing.  This includes sleeping , napping, listening to a lecture, watching a movie, breathing, heart beating, and all autonomic/physiological processes of the body.

When you work out for 45 minutes doing cardio with low intensity, you burn around 500-600 calories.  But that’s only 500-600 calories for that duration of the workout.  How many calories will you burn for the time you’re not in the gym, the other 23 hours and 15 minutes of the day?  Low intensity exercise has little no effect on basal metabolism.  High intensity, as mentioned, will increase basal metabolism or up to 48 hours after the initial workout.

Metabolism management is about speeding up metabolism in the hours you’re not working out.   If you have to choose, always focus your workouts on high intensity workouts or at least workouts that are of higher intensity than you’re used to.  Refer to these articles for more information on how to make your own high intensity workouts,

• Short HIIT for fat loss

• Lose Fat Easily with HIIT

• Lose More Fat by Lifting Weights

• Bodyweight Exercise Conditioning

Rule #3

• Do high intensity interval workouts using weights, body weight exercises, cardio, or a combination of all three exercise modalities.

Metabolism management is a total approach to fat loss involving a high intensity dose of exercise and proper dieting.  The combination of eating more protein, eating more frequently, and working out with higher intensity circuit workouts will help you burn more calories and fat in much faster time than if you were to just diet with little to no exercise.

If you’ve been dieting for a long time and haven’t seen satisfactory results, then start taking a total approach to fat loss today.  Don’t go around in circuits chasing for the next secret miracle pill.  There are no secrets to losing weight.  Start training intensely and dieting correctly to lose more fat in a shorter time.

Train Hard.  Train Safely.  Train Smart.

If you have any questions,  comments, or any input you want to add to this article, don’t hesitate to leave a message below or email me at ZQH245@gmail.com or ZQH250@gmail.com

photo credits:
goodrob13
dani-santana
Manky-Maxblack
jontunn

Related posts:

1. The Best 10 Tips on How to Lose Weight
2. Short Workouts for Fat Loss: Lose Fat with HIIT- Part 1
3. Lose More Fat by Lifting Weights- Part 2
4. Weight Loss Cardio the Right Way: High Intensity Interval Cardio for Fast Fat Loss
5. The Most Important Tips on How to Lose Weight

Here at Project Physique, I’ve wrote an entire series on total body fat loss detailing proper dieting and training strategies.  Check out the following articles for a more comprehensive overview of maximum fat loss in minimum time.  Refer to the following articles below if you’re stuck on a fat loss program or have no idea where to start.

• Fat Loss 101: The Dieting Dilemma

• Fat Loss 101: Fat Loss Nutrition

• Fat Loss Principles

I also recommend picking up Chris Aceto’s book, “Everything You Need to Know about Fat Loss” for the latest and most effective fat loss strategies based on updated exercise and science research.

It’s  crucial that you understand that you have to lose fat all over your body if you want to get a six pack.   While you can give priority to abdominal training, you still need a total body fat loss program by training other muscle groups for purposes of managing metabolism and preserving lean muscle mass, and dieting correctly.

It’s easy to approach fat loss the wrong way so be sure to check the articles above and understand all the fat loss principles before putting it to action.  Here, I’ll briefly go over the most important principles of fat loss.

Basically, it boils down to the following 6 factors,

1) Eat a slightly calorie deficit diet

Avoid starvation diets, low carb, and low fat diets,  You need a balanced diet of 50/30/20, 40/40/20, 33/33/33 or something similar carbs/protein/fats macronutrient ratio.  Take the 40/40/20 carbs, protein, fats ratio or example.  This means that 40% of your calories must come from protein sources, 40% from carbohydrates 20% from fats. You can calculate the number of calories of each by first finding your calories deficit requirement and dividing by the percentages to find the number of grams (per nutrient) you need to eat to meet the balance.

First find your maintenance calories requirement of the number of calories you need to eat to maintain your current body weight.  Refer to “Fat Loss 101: Fat Loss Nutrition” to see how you can do these basic calculations.

The next step is to subtract 400-600 calories from maintenance calories requirement to find the calorie deficit requirement to lose weight.  And that will be the number you will start with for fat loss dieting.  You’ll stay away from starvation diets or those popular cabbage and water diets that have you eating only 1,000 calories a day.  Starvation diets trigger the starvation mode within your system to slow metabolism.  A slow metabolism is a killer for fat loss progress.

2) Eat more protein

Proteins are the building blocks of your muscles.  Muscles keep metabolism high ensuring you burn more calories during and after exercise.  Protein also increases the thermic effect of food.  The thermic effect of food or TEF is the number of calories you burn while digesting food.  So the higher the TEF, along with an enhanced metabolism with preserving muscle, the more calories you’ll burn overall, even while doing nothing.  This all factor into managing and optimizing your metabolism for fat burning success.

For a more in-depth look at metabolism management and optimization, check out metabolism management article.  The rule is to eat at least 1 gram of protein per pound of body weight, especially while dieting.  When dieting, you’re eating less calories and you could easily lose muscle if you don’t keep protein intake high.

Some trainers and nutritionists even recommend up to 2 grams of protein per pound of body weight.  That’s probably on the extreme side of high protein diets but regardless, maintain a high protein intake of at least 1 gram per pound of body weight.

Good protein sources include all types of lean meats: chicken breast, sirloin steak, ham/turkey slices, nuts, skim milk, egg whites/yolk, and all kinds of fish like tuna, salmon, seafood.  Also look into whey protein supplements and casein protein powder as another way to get in more protein into your diet.

3) Eat 5-6 meals per day

Eat 5-6 smaller meals per day rather than 3 large meals.   This increase in meal frequency has a number of benefits.  It allows you to eat more often, satisfying your appetite so you don’t go hungry easily.  This regulates insulin release so you won’t be more likely to store fat.  It also increases nutrient partitioning which means nutrients will be delivered to your muscles and cells more efficiently allowing you more energy to workout and recover from those workouts.  You’ll be stronger and have more energy in the gym.  Greater well-being.  Most importantly, an increased meal frequency allows for a higher metabolism.  You burn more fat with a faster metabolism.  Simple as that.

Now, you don’t have to necessarily plan for all 6 meals.  You can eat your usual 3 meals, breakfast, lunch, and dinner, and then squeeze in another 2-3 smaller snacks in between.  Try to eat some protein, carbs, and fats in each meal.  Make sure most of your meals and snacks have at least some protein.  Never eat most of your meals with just carbs and fats as that triggers a high insulin spike.

The important thing is to space out your meals and eat smaller portions, but eat more often.  The end process is that you get to actually eat more, while burning more fat!  This is different from most diets you’ve come across.  With a balanced diet and increase in meal frequency, you get to eat more and satisfy your appetite while losing fat.

4) Drink a lot of water

Water is often overlooked.  Many people feel lethargic and tired without even knowing it because they’re semi-dehydrated.  Our body is made of 70% of water so it makes perfect sense to drink lots of water.  I recommend at least half a gallon of water a day.

5) Do high intensity and weight lifting exercises

High intensity exercise plays along with speeding up your metabolism along with minimizing the time you spend in the gym.  You don’t need to spend an hour or more every single day in the gym doing some boring cardio routine.  You can work out your other muscles more dynamically.

A high intensity interval workout normally takes 15-20 minutes maximum to finish.  Compare that with spending 45 minutes on the treadmill.  Which do you prefer?  Weight lifting and strength training will also preserve and even build some muscle while dieting.

Check out the following articles on high intensity interval workouts and strength training routines for losing fat,

• Lose More Fat by Lifting Weights

• Short HIIT Workouts for Fat loss

6) Get lots of sleep

Sleep is where the body undergoes most of its changes.  You actually lose the most fat during sleep.  The body repairs itself, repairs its muscles, and rejuvenates your mind for the next day’s workout.  Get at least 6 to 8 hours of full sleep a night.  Make sleep a priority because you have to sleep in order to see the changes.

You’ve worked hard in the gym and stuck to your diet.  So give the body some rest.  It needs it.  If you can’t get at least 6 hours of uninterrupted sleep, then take several smaller 5-10 minute naps a day.  Make sleep a priority.

Be Consistent and Persistent

Getting six pack abs is a process that will take some time if you’re consistent with your workouts and dieting.  I’m not going to lie and say you can get a six pack in 7 days, especially if you have more than 10 pounds of fat to lose.

Very often, you see these heavily marketed headlines in fitness mags and gyms promising abs in 10 days.  There’s absolutely no way you can shed it all if you’re 20, 30, 40 + pounds of fat in that small period of time, much less get ripped and lean abs overnight.

But if you’re persistent and consistently with proper training and dieting, you will eventually get a six pack.  Each one of us are capable of building six pack abs.  Don’t be discouraged if you don’t see results in a week.  Time is your friend.  The most important factor I always stress is action.  Take action.  Apply everything you read here.  Go over the steps and exercises in the last two articles and train.

Train Hard.  Train Safely.  Train Smart.

• How to Get Six Pack Abs Fast: Six Pack Anatomy- part 1

• How to Get Six Pack Abs Fast: Six Pack Exercises- part 2

• How to Get Six Pack Abs Fast: Six Pack Nutrition- part 3

If you have any questions, comments or input you want to add to this article, don’t hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com

photo credits:
barkertrax
Lili Vieira de Varvalho

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2. How to Get Six Pack Abs Fast: Six Pack Exercises- Part 2
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5. Fat Loss Principles: A Fat Loss Blueprint