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Alimentazione, Allenamento, Allenamento con i pesi - Bodybuilding, Cardio - Running, Dieta - Perdere grasso e non peso!, Q & A - Domande e Risposte, Tenersi in forma

The Doctor Says, “Aerobics Will Kill You!”

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Title: The Doctor Says, “Aerobics Will Kill You!”

By line: By Tom Venuto

URL: www.BurnTheFat.com!

Word count: 1492 words

The Doctor Says, “Aerobics Will Kill You!” By Tom Venuto www.BurnTheFat.com!

I recently got an email from a reader who was told by a fairly prominent doctor/authorthat aerobics and running will “kill you” (that was more or less the gist of it). As a result, you should avoid aerobics like the plague, says this MD. Since I’ve tolerated enough “steady state cardio is dead” and “aerobics doesn’t work” nonsense over the last few years, despite the success stories I keep churning out that clearly show otherwise, (not to mention my own bodybuilding success, which includes regular cardio), I thought I should not only answer my reader, but also make this topic into an article for anyone else who may have doubts.

Here’s the “killer cardio” question and my response:


——————————————————————————————
BURN THE FAT READER EMAIL:
——————————————————————————————

Tom, your articles are great. Here’s the problem. More runners die from sudden heart attack and stroke than any other form of exercise on the planet.
It’s because nothing is more foreign to human beings than getting their heart rate up and keeping it there for long periods of time.
Recent studies have shown that while there are benefits to aerobics, (like weight loss), in the long term, statistics show a direct increase in heart disease.
Part of the reason for this is that in an effort to adapt to the unnatural demands being put on the body, to economize, the heart and lungs actually shrink.
Just look at the long list of joint, bone, and muscle injuries that come along with running (it’s right there in the magazines).
As I know you know, a serious weight lifter, if he’s paying attention to form, should almost never suffer injury from weight training. The same is true for the following:
Instead of unnatural, self-abusive aerobics, the best way to actually increase heart and lung capacity and size is to go beyond aerobics. In short, spurts of intense exercise, such as wind-sprints, you move past your ability to produce ATP with oxygen as fast as you are using it, causing your muscles to become ATP depleted.
That’s the point at which your anaerobic energy system kicks in. This is also known as crossing your aerobic threshold.
Burst training, sprints, whatever you want to call it, it shouldn’t be done in addition to aerobics, it should be done in place of aerobics.
Incidentally, I am not saying that one shouldn’t walk, jog, bicycle, swim, etc, just be reasonable.
I had a heart condition that has been totally alleviated. Monday, Tuesday, Thursday and Friday of each week, I go through a 45 minute weight training session, followed by a 20 minutes of the interval program.
Check it out, I think this sort of thing would be a great addition to your already good program.
-Jeff

————————————————- RESPONSE: ————————————————

While I agree with much of what you said about the benefits of intense “burst” exercise, I find the anti-running and anti-aerobics arguments promoted by these “experts” to be horribly inflexible, dogmatic and, unlike what you suggested, totally UNreasonable.

Based on the science, I also find the argument that traditional cardio or aerobics is “unhealthy” to be wholly unconvincing. That doctor isn’t giving the full picture.

I subscribe to many sports medicine and exercise science journals and I’ve certainly seen research papers looking at sudden death in elite runners, etc. But most of them were case studies and epidemiology. Believe me, there’s another side to the story.

Marathon running is a highly publicized sport, and the media loves bad news, so the oxymoron of a runner dying of a heart attack makes a great story, which means greater visibility for what is actually a very rare occurrence.

It’s also easy to cherry pick case studies on just about anything to start up a big scare.

This comes from the American Journal of Cardiology:

“The overall prevalence of sudden cardiac death during the marathon was only 0.002%, strikingly lower than for several other variables of risk for premature death calculated for the general U.S. population.”

Although highly trained athletes such as marathon runners may harbor underlying and potentially lethal cardiovascular disease, the risk for sudden cardiac death associated with such intense physical effort was exceedingly small.”

I also find comparing serious endurance athletes pushing their physical limits to regular cardio for general fitness training to be an inappropriate comparison.

What does a rare cardiac event during a 26 mile run have to do with you doing 30 or 45 minutes of jogging or me doing 40 minutes of moderate work on the stairmaster to get cut for a bodybuilding contest?

Even sillier are the people who keep using the late marathon runner and running author Jim Fixx as an example of anything but a guy who had a genetic predisposition for heart disease (gun was loaded). Rumor has it he was a long time smoker, too.

I know some bodybuilders and weight lifters who died of heart attacks in the gym. Should we argue against against weight lifting too? Should we just play it safe and stay on the couch? Freak incidents happen and heredity is a factor.

Please note, I’m saying all this as a strength/physique athlete (bodybuilder), who understands full well that excessive aerobics is counterproductive to my goals and that weight training is priority #1.

But in the right amounts, balanced with proper recovery (as you said, “reasonable”) regular cardio can be instrumental in helping me lower my body fat and it can benefit you in many other ways, physically and mentally.

There are MANY ways to do cardio and all of them have their place at certain times for certain people.

What you’re talking about with sprints or burst training is also known as High Intensity Interval Training or HIIT for short.

HIIT can be a great way to get cardiovascular conditioning and burn a lot of calories in a very time efficient manner.

Furthermore, a paper just published recently in the ACSM’s Exercise and Sport Sciences Review (July 2009) discussed the research suggesting that intense aerobic interval training provides greater benefits for the heart than low or moderate intensity exercise.

The benefits discussed included:

  • Increased maximal oxygen uptake
  • Improved heart muscle contractile function
  • Improved heart muscle calcium handling
  • reduced cardiac dysfunction in metabolic syndrome
  • Reversed pathological cardiac hypertrophy
  • Increased physiological hypertrophy of the heart muscle
  • Overall improved quality of life and length of life by avoiding fatal heart attacks.

This is NOT an argument AGAINST regular cardio, it is evidence in favor of intense cardio.

I like HIIT and intense types of cardio! I don’t need to add it to my program because it’s already a part of it.

My first book about fat loss, BurnTheFat Feed The Muscle was first published in 2002 and I recommended HIIT way back then – as well as regular cardio, not one or the other. I Still do!

There were also people promoting HIIT long before me. It’s not any revolutionary idea – people just keep putting new names and spins on it for marketing purposes.

The problem is, to argue in favor of HIIT should not be construed as arguing against conventional cardio or aerobics.

Many of the world’s best bodybuilders and fitness models used slow, steady state cardio exclusively prior to competitions and they got ripped right down to the six pack abs. They didn’t die of a heart attack and they didn’t lose muscle either.

In fact, many bodybuilders opt for low intensity cardio specifically for muscle retention when they get to the tail end of contest prep where body fat stores are getting low and food intake is low. Adding more high intensity training on top of all the weight training is often catabolic in that caloric deficit situation.

Listen, HIIT and other types of intense cardio are great. It’s time efficient, making it ideal for the busy person, and its very effective for both fat loss and cardiovascular conditioning. It’s also more engaging, as many people find longer, slower sessions of cardio boring.

If you have a history of heart disease and you smoke like a chimney and at the same time you decide you want to take up marathon running, ok, I’ll concede to some caution.

But, “Aerobics is going to kill you!”??????

GIVE ME A BREAK!

Perfect marketing hook for a cultish “HIIT is the only way” type of program… little more.

Bottom line: sure, do your HIIT, do your sprints, do your Tabatas….

OR…

Do your regular steady state aerobics or running too…

Or, do a little bit of everything like I do!

Be sure weight training is your foremost training priority and then do whatever type of cardio you enjoy and whatever type gets you the best results.

If you like to run, then RUN, and tell the “experts” who say otherwise to BUZZ OFF and take their sensationalistic journalism and marketing with them!

Train hard and expect success!

Tom Venuto, author of Burn The Fat Feed The Muscle

Founder & CEO of Burn The Fat Inner Circle at www.BurnTheFat.com!

About the Author:

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom’s site at: www.BurnTheFat.com!

Clubfitting, Clubmaking, Golf

Il bastone da golf su misura e le 22 variabili su cui intervenire

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Titolo:  Il bastone da golf su misura e le 22 variabili su cui intervenire

Autore:Piero Maina

Conteggio Parole: 1746

Spesso mi sono trovato a discutere su quanto un bastone da golf su misura/”fittato” possa influenzare positivamente il gioco e naturalmente il dibattito a seconda di chi era l’interlocutore poteva prendere pieghe diverse. Come ho già scritto in altri articoli,  l’ indiano alias il golfista è sicuramente più importante del bastone, in quanto anche con il bastone più performante della terra, se non sarò coordinato non alzerò palla. Viceversa se sarò un golfista particolarmente dotato giocherò con qualsiasi bastone, naturalmente compensando e “mettendoci del mio”, ma saprò con fatica e mestiere, mandare la palla nella direzione voluta. Premesso questo, sono pronto a confermare che non esiste bastone da golf di serie che vada meglio di un bastone fatto su misura da un bravo clubmaker dopo un’attenta sessione di fitting. Sicuramente ci possono essere delle eccezioni, nel senso che un giocatore che sia molto vicino agli standard utilizzati per la costruzione del bastone di serie possa trovarsi bene, ma se lo stesso venisse assemblato nuovamente con specifiche identiche e materiali superiori, si avrebbero altre sensazioni e rese, GARANTITO! (Una piccola parentesi: fare lo score, resta poi un altro mestiere e questo vorrei che fosse chiaro una volta per tutte)

Quando parliamo di bastoni da golf di serie, dobbiamo pensare che la scelta sarà per forza limitata anche se in questi ultimi anni si è ampliata e con la possibilità di semi personalizzazione si è fatto un altro passo avanti rispetto al passato, ma dietro l’offerta ci sono sempre ragioni commerciali. Al di fuori delle tolleranze di produzione che non permettono di ottenere le specifiche dichiarate, le aziende devono sempre provare a fornire un modello “standard” che accontenti la maggior parte dei golfisti, lasciando con l’amaro in bocca tutti coloro che avranno caratteristiche distanti da quelle presenti su quel bastone; statiche e dinamiche.

La differenza di un bastone su misura è che la scelta dei componenti da cui possiamo attingere è a priori più ampia visto che abbiamo a disposizione l’intero mercato. Scegliendo una testa del bastone che più si addice a noi tecnicamente, ma che sarà anche di nostro gradimento alla vista e per materiali e processi produttivi, in quanto non dimentichiamo che  qualunque bastone che sulla carta appaia perfetto, se non verrà accettato da chi deve giocarci, non giocherà mai. Continuando, potremo scegliere lo shaft che fra i modelli in “after market ” sarà sicuramente un prodotto superiore rispetto a quelli offerti in “primo equipaggiamento”  e la scelta è a 360°  in termini di peso/profili e materiali e in ultimo il grip completerà l’opera a livello estetico, ma non dimentichiamoci dell’importanza che riveste tecnicamente e quindi creare il giusto diametro e il giusto peso e utilizzare la giusta tipologia, in modo che il cocktail dei componenti una volta assemblati sia ad hoc in termini di lunghezza,peso,angoli e bilanciamento per il golfista in questione che dovrà giocarci. Per quei giocatori alti di handicap che sono piuttosto discontinui in termini di ripetitività e consistenza, il bastone su misura li aiuterà a minimizzare i loro difetti di swing. Nel senso che se fanno slice, continueranno a fare slice finché non riusciranno a cambiare il movimento, ma se si ostineranno a giocare con certe tipologie di bastoni il divertimento che dovrebbe derivare dal gioco si trasformerà in totale delusione. Con le dovute modifiche all’attrezzatura invece vedremo il difetto del volo della palla diminuire e trovando un po’ più spesso il fairway anche il resto del gioco ne godrà.

Un’azienda per quanto possa cercare di personalizzare un bastone da golf, non sarà mai in grado per tempi,costi e organizzazione di personalizzarlo come un clubmaker professionista di buon livello, visto che le variabili su cui si può intervenire sono addirittura 22. Certo non tutte le 22 variabili sono variabili principali o variabili “A”, ci sono anche variabili secondarie o “B” che avranno un effetto minore nel cambiamento/miglioramento del gioco e/o del volo della palla e addirittura un ulteriore downgrade a variabile “C” per alcune specifiche che avranno un effetto quasi trascurabile sul miglioramento del gioco. Ovviamente come clubfitter, non guarderò una ad una queste varabili, ma una volta identificate le problematiche di quel dato giocatore dopo un’attenta analisi all’interno di una sessione di fitting , ricercherò sempre in primo luogo  le eventuali anomalie “A” perchè una volta sistemate il giocatore si accorgerà immediatamente del miglioramento, ottenendo un chiaro,visibile,tangibile cambiamento in meglio e nulla verrà lasciato al caso. Questa diversificazione è stata fatta dal noto Clubmaker/Clubfitter e oggi produttore di componentistica per clubmakers Tom Wishon.

Io e Tom Wishon – Tampa (FL) USA – 2008

Tom Wishon è sicuramente uno dei più grandi esperti viventi in termini di conoscenza dei bastoni da golf, con 38 anni di studio dei bastoni e fondatore e presidente della Tom Wishon Golf Technology, ex professionista di golf della PGA Americana, per 11 anni nel panel tecnico di Golf Digest, ha progettato oltre 50 nuove teste di bastoni con innovazioni che lo consacrano come l’unico nel mondo dei progettisti di bastoni da golf ad avere fatto ciò e i suoi modelli hanno vinto sia sul PGA Americano che in Ryder Cup. E’ stato il clubfitter del compianto Payne Stewart  e Scott Verplank oltre ad altri giocatori di fama internazionale e di due presidenti degli Stati Uniti. Ho avuto l’onore di conoscere Tom Wishon, oltre a partecipare a seminari dove lui era relatore, di studiare i suoi libri e anche di avere degli scambi di idee via e-mail direttamente con lui.

Vediamo di seguito quali sono le 22 variabili suddivise per area:

Testa del bastone

Shaft

  • Peso
  • Flessibilità
  • Profilo della flessibilità
  • Torque
  • Distribuzione del peso/Punto di bilanciamento

Grip

  • Tipo
  • Misura
  • Peso

Bastoni assemblati

  • Lunghezza
  • Swingweight/MOI
  • Peso Totale
  • Set Make-Up (Composizione dei bastoni nella sacca)

Ora, non è che quando un giocatore si presenta chiedendo un bastone su misura con delle richieste del tipo: colpire la palla lunga,diritta e forte e fare par su tutte le buche , magari essendo un giocatore dalle capacità golfistiche limitate e non proprio atleticamente in forma, noi saremo in grado di accontentarlo; perchè pur migliorando sensibilmente la qualità dei suoi colpi, il suo livello medio basso non gli permetterà comunque di diventare un giocatore scratch con la sola attrezzatura personalizzata. Lo stesso dicasi se la richiesta fosse per ottenere un drive che gli permetta di mandare la palla a 250mt. Se la bassa velocità della testa del bastone e le scarse caratteristiche dello swing non saranno consone, non sarà possibile raggiungere quel risultato. D’altro canto come ho scritto sopra se lo stesso giocatore insiste a giocare con attrezzatura sbagliata, una volta creato il drive adatto a lui la distanza aumenterà esponenzialmente e anche la precisione, ma i 250 mt. resteranno un sogno, a meno che anche le prestazioni fisiche e lo swing non crescano altrettanto nella giusta direzione.

Come mia abitudine cerco di spiegare meglio  che posso, approfondendo, ma senza entrare troppo nel tecnico e spero di esserci riuscito, altrimenti faremmo un corso di clubmaking/fitting. Vorrei concludere aggiungendo gli effetti primari “A” e secondari “B” delle 22 variabili presentate qui sopra nell’articolo così che anche voi possiate comprenderne la correlazione:

DISTANZA

Effetto “A”

  • Loft
  • Lunghezza del bastone
  • Peso totale
  • Peso dello shaft
  • Swingweight/MOI
  • Roll (Drive)

Effetto “B”

  • Momento d’Inerzia (MOI riferito all’asse del centro di gravità)
  • Roll (Legni da terra)
  • Posizione del Centro di Gravità
  • Set Make-Up (Composizione dei bastoni nella sacca)
  • Flessibilità dello shaft
  • Profilo della flessibilità dello shaft
  • Disegno della faccia

PRECISIONE

   Effetto “A”

  • Angolo di lie (Ferri corti e medi, Wedges, putter)
  • Lunghezza
  • Angolo della faccia (legni)

Effetto “B”

  • Face Progression/Hosel Offset
  • Shaft Torque (Legni)
  • Momento d’inerzia della testa del bastone (asse dello shaft)
  • Posizione del Centro di gravità
  • Peso Totale
  • Set Make-Up (Composizione dei bastoni nella sacca)
  • Diametro del grip
  • Peso dello shaft
  • Distribuzione del peso/Punto di bilanciamento dello Shaft
  • Swingweight/MOI del bastone

TRAIETTORIA

   Effetto “A”

  • Loft
  • Roll (Drive)

Effetto “B”

  • Face Progression/Hosel Offset (Legni,Ibridi)
  • Posizione del Centro di Gravità
  • Flessibilità dello shaft
  • Profilo della flessibilità dello shaft
  • Roll (Legni da terra)

CONSISTENZA

   Effetto “A”

  • Angolo di lie (ferri, wedges, putter)
  • Angolo della faccia (legni)
  • Lunghezza del bastone
  • Swingweight/MOI
  • Set Make-Up (Composizione dei bastoni nella sacca)

Effetto “B”

  • Roll (Legni)
  • Bounce (Ferri, wedges)
  • Raggio e larghezza della suola (Ferri,wedges)
  • Peso dello Shaft
  • Momento d’Inerzia della testa del bastone (asse della testa)
  • Diametro del grip
  • Peso totale
  • Posizione del Centro di Gravità

FEEL/SENSAZIONI

   Effetto “A”

  • Tipo di Grip/composizione
  • Diametro del grip
  • Swingweight/Moi
  • Set Make-Up (Composizione dei bastoni nella sacca)
  • Peso dello shaft
  • Peso Totale
  • Flessibilità dello shaft (legni)
  • Profilo della flessibilità dello shaft (legni)

Effetto “B”

  • Momento d’Inerzia della testa del bastone (asse della testa)
  • Flessibilità dello shaft (ferri)
  • Posizione del centro di gravità
  • Lunghezza del bastone
  • Profilo della flessibilità dello shaft (Ferri)

Bene, direi che una volta in possesso di queste informazioni, saremo in grado di intervenire “primariamente” su quelle specifiche che sono di maggior importanza sull’effetto del gioco, con un po’ di allenamento si arriverà a padroneggiarle e quindi a comprendere meglio su quali caratteristiche del bastone operare. Ricordiamoci inoltre che le specifiche sopra riportate sono inerenti solo ed esclusivamente per i bastoni e se la palla volerà alta per un difetto di “swing”, la correzione che ne deriverà cambiando o modificando tale specifica ce ne farà notare il cambiamento senza aver modificato il nostro swing.

Concludendo, ecco perchè non si possono confrontare dei bastoni di serie con quelli costruiti “realmente” su misura. Per realmente intendo dire con cognizione di causa e giusti materiali assemblati al fine di ottenere le migliori performances per quel giocatore. Per ripetermi, non è che se avrò dei “super componenti” e li “incollerò” insieme otterrò un bastone “super” per forza, il solo top di gamma non giustifica la perfetta riuscita e viceversa. Bisogna avere componenti di buona/ottima qualità, ma soprattutto che le specifiche una volta assemblati i componenti, siano quelle corrette per il golfista che dovrà giocare con quel bastone.

Come per un vestito, se avete avuto l’occasione di provare vestiti fatti su misura per voi fatti da un buon sarto e soprattutto quando le vostre caratteristiche fisiche non sono proprio “classiche” capirete cosa voglio dire. Buon gioco!

© Copyright Piero Maina – Tutti i diritti riservati

Alimentazione, Dieta - Perdere grasso e non peso!, Q & A - Domande e Risposte, Tenersi in forma

5 Tips to Avoid Plateaus and Metabolic Slowdown

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Title: 5 Tips to Avoid Plateaus and Metabolic Slowdown

By line: By Tom Venuto, CSCS, NSCA-CPT

URL: www.BurnTheFat.com!

Word count: 1340 words

5 Tips to Avoid Plateaus and Metabolic Slowdown By Tom Venuto www.BurnTheFat.com!

QUESTION:Tom, Is it possible to not lose body fat because you’re eating too little? -Linda

ANSWER: Yes and no. This gets a little complicated so let me explain both sides.
Part one of my answer: I say NO, because if you are in a calorie deficit you WILL lose weight.
Most people have heard anecdotes of the dieter who claims to be eating 800 calories a day or some starvation diet level of intake that is clearly in a deficit and yet is not losing fat. Like the mythical unicorn, such an animal does not exist.
Every time you take a person like that and put them in a hospital research center or metabolic ward where their food can be counted, weighed, measured and almost literally “spoon fed” to them, a calorie deficit always produces weight loss.
There are no exceptions, except possibly in rare diseases or mutations. Even then metabolic or hormonal defects or diseases merely lead to energy imbalance via increases in appetite, decreases in energy expenditure or changes in energy partitioning. So at the end of the day it’s STILL calories in versus calories out.
In other words, NO – it’s NOT your thyroid (unless you’ve got a confirmed diagnosis as such…and then guess what… it’s STILL calories in vs calories out, you’re just not burning as many as someone should at your height and weight).
One famous study that was published in the New England Journal of Medicine years ago proved this point rather dramatically. After studying obese people – selected specifically because they swore they were eating less than 1200 calories but could not lose weight – Steven Lichtman and his colleages at St. Luke’s Roosevelt Hospital in New York came to the following conclusion:
“The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.”
That’s right – the so-called “diet-resistant” subjects were eating more than they thought and moving less than they thought. This was probably the single best study ever published that debunks the “I’m in a calorie deficit but I can’t lose weight” myth:
Part two of my answer, YES, because:
1) Energy intake increases.
Eating too little causes major increases in appetite. With hunger raging out of control, you lose your deficit by overeating. This happens in many ways, such as giving in to cravings, binge eating, eating more on weekends or simply being inconsistent, so some days you’re on your prescribed 1600 calories a day or whatever is your target amount, but on others you’re taking in 2200, 2500, 3000 etc and you don’t realize it or remember it. The overeating days wipe out the deficit days.
2) Metabolism decreases due to smaller body mass.
Any time at all when you’re losing weight, your metabolism is slowly decreasing due to your reduced body mass. The smaller and lighter you get, especially if there’s a large drop in skeletal muscle mass, the fewer calories you need. So your calorie deficit slowly shrinks over time as your diet progresses. As a result, your progress slows down even though you haven’t changed how much you eat.
With starvation, you always lose weight, but eventually you lose so much weight/body mass that you can reach energy balance at the same caloric intake you used to lose weight on. You might translate that as “I went into starvation mode” which wouldn’t be incorrect, but it would be more accurate to say that your calorie needs decreased.
3) Metabolism decreases due to adaptive thermogenesis.
Eating too little also causes a starvation response (adaptive thermogenesis) where metabolic rate can decrease above and beyond what can be accounted for from the change in body mass (#2 above). This is “starvation response” in the truest sense. It does exist and it is well documented. However, the latest research says that the vast majority of the decrease in metabolism comes from reduced body mass. The adaptive component of the reduced metabolic rate is fairly small, perhaps 10% (ie, 220 calories for an average female with a 2200 TDEE). The result is when you don’t eat enough, your actual weight loss is less than predicted on paper, but weight loss doesn’t stop completely.
There is a BIG myth about starvation mode (adaptive thermogenesis) that implies that if you don’t eat enough, your metabolism will slow down so much that you stop losing weight. That can’t happen, it only appears that way because weight loss stops for other reasons. What happens is the math equation changes!
Energy balance is dynamic, so your weight loss slows down and eventually stops over time if you fail to adjust your calories and activity levels in real time each week.
I teach a system for how to adjust calories and activity weekly using a feedback loop method in my Burn The Fat, Feed The Muscle program (more info from www.BurnTheFat.com!)
So what can be done to stop this metabolic slowdown caused by low calorie dieting and the dreaded fat loss plateau that follows? I recommend the following 5 tips:
1) Lose the pounds slowly.
Slow and steady wins in long term fat loss and maintenance every time. Rapid weight loss correlates strongly with weight relapse and loss of lean body mass. Aim for one to two pounds per week, or no more than 1% of total body weight (ie, 3 lbs per week if you weigh 300 lbs).
2) Use a higher energy flux program.
If you are physically capable of exercise, then use weight training AND cardio to increase your calorie expenditure, so you can still have a calorie deficit, but at a higher food intake (also known as a “high energy flux” program, or as we like to say in Burn The Fat, “eat more, burn more.”)
3) Use a conservative calorie deficit.
You must have a calorie deficit to lose fat, but your best bet is to keep the deficit small. This helps you avoid triggering the starvation response, which includes the increased appetite and potential to binge that comes along with starvation diets. I recommend a 20% deficit below your maintenance calories (TDEE), a 30% deficit at most for those with high body fat.
4) Refeed.
Increase your calories (re-feed) for a full day periodically (once a week or so if you are heavy, twice a week if you are already lean), to restimulate metabolism. On the higher calorie day, take your calories to maintenance or even 10, 15, 20% above maintenance and add the extra calories in the form of carbs (carb cycling). The leaner you get, and the longer you’ve been on reduced calories, the more important the re-feeds will be. (You can learn more about this method in chapter 12 of Burn The Fat, Feed The Muscle at www.BurnTheFat.com!)
5) Take periodic diet breaks.
Take 1 week off your calorie restricted diet approximately every 12 weeks or so. During this period, take your calories back up to maintenance, but continue to eat healthy, “clean” foods. Alternately, go into a muscle building phase if increasing lean mass is one of your goals. This will bring metabolism and regulatory hormones back up to normal and keep lean body mass stable.
There is much confusion about how your metabolism, hormones and appetite mechanisms are affected when you’re dieting, so this was really one of the most important questions anyone could have asked.
If this didn’t REALLY click – then you may want to save this and read it again because misunderstanding this stuff  leads more people to remain frustrated and stuck at plateaus than anything else I can think of.
If you’d like to learn exactly how you should be eating to lose 2 lbs of fat per week, then visit www.BurnTheFat.com!.
Train hard and expect success,
Tom Venuto, Author of Burn The Fat, Feed The Muscle www.BurnTheFat.com!

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!