Dieta – Perdere grasso e non peso! – Pagina 5 – Piero Maina's Website – Never Give Up!

Piero Maina's Website – Never Give Up!

Categoria: Dieta – Perdere grasso e non peso!

Sezione dedicata al piano alimentare. Scopo del piano è la nutrizione come stile di vita e non un sacrificio sporadico per la perdita di peso. L’obbiettivo qui e quello di perdere grasso e non peso. Ovviamente perderò anche peso,ma il target sarà di mantenere la massa magra intatta o anzi incrementarlae viceversa perdere grasso che è il nostro nemico. Per la saluta e per l’estetica.

Why Some People Quit And Some People NEVER Give Up

Title: Why Some People Quit And Some People NEVER Give Up

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

URL: www.BurnTheFat.com!

Word count: 627 words

Throughout my 18 years in the fitness industry as a trainer, nutrition consultant and motivational coach, I have noticed that some people who start a nutrition and exercise program give up very easily after hitting the first obstacle they encounter. If they feel the slightest bit of discouragement or frustration, they will abandon even their biggest goals and dreams.

On the other hand, I noticed that some people simply NEVER give up. They have ferocious persistence and they never let go of their goals. These people are like the bulldog that refuses to release its teeth-hold on a bone. The harder you try to pull the bone out of his mouth, the harder the dog chomps down with a vice-like grip.

What’s the difference between these two types of people? Psychologists say there is an answer.

An extremely important guideline for achieving fitness success is the concept that, “There is no failure; only feedback. You don’t “fail”, you only get results.”

This is a foundational principle from the field of Neuro Linguistic Programming (NLP), and the first time I ever heard it was from peak performance expert Anthony Robbins back in the late 1980’s. It’s a principle that stuck with me ever since, because it’s a very, very powerful shift in mindset.

A lot of people will second-guess themselves and they’ll bail out and quit, just because what they try at first doesn’t work. They consider it a permanent failure, but all they need is a little attitude change, a mindset change, or what we call a “reframe.”

Instead of saying, “This is failure” they can say to themselves, “I produced a result” and “This is only temporary.” This change in perspective is going to change the way that they feel and how they mentally process and explain the experience. It turns into a learning opportunity and valuable feedback for a course correction instead of a failure, and that drives continued action and forward movement.

It’s all about your results and your interpretation of those results

Dr Martin Seligman, a professor of psychology at the University of Pennsylvania, did some incredible research on this subject and wrote about it in his book, Learned Optimism. Dr. Seligman noticed that the difference between people who give up and people who persist and never quit is what he referred to as “explanatory style.” He said that explanatory style is the way we explain or interpret bad events or failures.

People who habitually give up have an explanatory style of permanence. For example, they hit a plateau in their progress and explain it by saying, “diets never work” or “I have bad genetics so I’ll always be fat.” These explanations imply permanence.

Other people hit the same plateaus and encounter the same challenges, but explain them differently. They say things such as, “I ate too many cheat meals this week,” or “I haven’t found the right diet for my body type yet.” These explanations of the results imply being temporary.

People who see negative results as permanent failure are the ones who give up easily and often generalize their “failure” into other areas of their lives and even into their own sense of self. It’s one thing to say, “I ate poorly this past week because I was traveling,” (a belief about temporary behavior and environment), and to say, “I am a fat person because of my genetics” (a belief about identity with a sense of permanence). Remember, body fat is a temporary condition, not a person!

People who see challenges and obstacles as temporary and as valuable learning experiences are the ones who never quit. If you learn from your experiences, not repeating what didn’t work in the past, and if you choose to never quit, your success is inevitable.

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide. For information on Tom’s Fat Loss program, visit: www.BurnTheFat.com!

10 Maggio 2012
No Pain No Gain: Fitness Myth or Ultimate Fitness Truth?

Title: No Pain No Gain: Fitness Myth or Ultimate Fitness Truth?

By line: By Tom Venuto URL: www.BurnTheFat.com!

Word count: 1086 words

No Pain, No Gain. Is this aphorism just a fitness myth and downright bad advice? A lot of people seem to think so. As a bodybuilder with 25 years of training experience and more than two dozen trophies on my shelf, I have another perspective to offer you. Success with your body and in every area of your life is all about stepping outside of your comfort zone and that means embracing pain.

To reach high levels of physical and personal success you must approach your training, and your entire life, as an endeavor in constant growth. The ultimate truth is, you are either moving forward or moving backward; growing or dying. There’s no such thing as comfortably maintaining.

To grow, you must step above past achievements; beyond your perceived boundaries and limits. That means stepping out of the known, into the unknown; out of the familiar and into the unfamiliar; out of the comfortable into the uncomfortable. You must get out of your comfort zone.

The Late Cavett Robert, who was founder of the National Speakers Association, said something I’ll never forget: “Most people are running around their whole lives with their umbilical cords in their hands and they’re looking for some place to plug it back in.”

Most people are scared of the unknown. They prefer to stay in that womb of comfort. When the going gets tough; when the effort gets painful, when the work gets hard, they always pull back into safety. But the extraordinary people do the opposite. They know they have to get out of the comfort zone, and into new territory or they’ll stagnate and die.

Walt Disney once said that he never wanted to repeat a past success. He was always creating something new. They called it “Imagineering.” Disney’s mission was to continuously dream up and create things they had never done before, and look at what Disney has become today.

Here’s a little quote that you should post on your bulletin board, your computer desktop or somewhere you will always see it:

“Do what you always did, get what you always got.”

You can’t grow or change by doing what you’ve already done. You’ve got to train just to prevent yourself from going backwards. Maintenance doesn’t occur when you do nothing, maintenance is working to fight entropy, the tendency for things to naturally deteriorate.

Still, most people won’t leave their comfort zones. They won’t do it in business, they won’t do it in their personal lives. They won’t do it in their sport. They won’t do it for personal health and fitness. Why? The answer is simple… It hurts.

By definition, what’s it like outside the comfort zone? It’s UN-COMFORTABLE, right? Change is uncomfortable. Sometimes it’s physically painful, but it’s always mentally and emotionally painful, in the form of discipline, sacrifice, uncertainty and fear.

The maxim, “no pain no gain” gets knocked all the time as if it were bad advice. The fact of life is that you don’t grow unless you’ are constantly stepping outside the comfort zone, and outside the comfort zone is discomfort and pain.

I find that it’s mostly the non-achievers who make out “no pain, no gain” to be a bad thing. But the winners get it. The champions understand stepping outside the comfort zone in a healthy context, so they embrace it.

When you’re talking about the Olympics, or pro bodybuilding or the Super Bowl or a world championship, you’d better believe it’s physical pain, it’s discipline, it’s sacrifice, it’s blood, sweat, and tears – literally. But for most people who simply want to go from unfit to fit, from overweight to ideal weight, it’s not so much about physical “pain”; it’s more like stretching yourself.

How do you develop flexibility? What does your trainer tell you? You stretch to the point of discomfort, but not to the point of pain, right? You get into a position of slight discomfort and you hold it just long enough, then what happens? The discomfort goes away, because the muscle becomes more pliable, and the range of motion is increased.

Each time, you stretch a little further, just barely into the range you’ve never been in before, and eventually, you’re doing the splits. And why do you approach it like that? Because you don’t want to injure yourself. Stretch too far, too fast and your muscle tears.

The elite athletes and high achievers really have to push themselves; they’re going to push their boundaries and test their limits. But if you’re not an elite athlete or seasoned bodybuilder, and you take the advice, “no pain, no gain” too literally, you’re going to end up getting injured.

I always say to my training partner when I watch him cringing during a set and he finishes up with that pained look on his face, “Are you injured, or just hurt?” He knows what I’m talking about. If he says he’s hurt, I say, “OK, good. As long as you’re not injured. Let’s get on with it. Next set.”

It’s not about injury. That is bad pain. That is stupidity. But do stretch yourself. You can’t improve unless you stretch yourself. If that’s what some people want – if they just want to “stay fit” – OK fine. It actually doesn’t take that much to stay fit, once you’ve already achieved it.

But what if you want to improve? What if you want a new body? What if you want to change? If that’s what you want, you’ve got to push yourself a little. You’ve got to break comfort zones. And if your body is not changing, then I don’t care how hard you think you’re working, whatever you’re doing right now is inside your comfort zone.

The statement “no pain, no gain” has been misinterpreted, criticized and labeled a fallacy by many. However, the people doing the criticizing are almost always comfort zoners who haven’t achieved much. Don’t listen to them. Instead, follow the small percentage of people who step out and achieve great things. If you don’t like the sound of it, then say, “No effort, no gain.” We’re still talking about the same thing.

Embrace the discomfort like the champions do. Soon it subsides, you enjoy the benefits of the change and the pain is forgotten. You’ve reached a new, higher plateau of achievement. Enjoy the view for a short while. But be on guard because it’s not long before that higher level becomes your new comfort zone and then its time to press on again.

About the author
Tom Venuto is a lifetime natural (steroid-free) bodybuilder, freelance writer and best selling author of www.BurnTheFat.com,Feed The Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom has been featured in IRONMAN, Australian IRONMAN, Italian IRONMAN (Olympian’s News), Natural Bodybuilding and Fitness, Muscular Development, Men’s Exercise, and Men’s Fitness Magazines. Tom’s hard work, no-quick fixes approach has won him multiple titles in drug tested bodybuilding including Mr. Natural Pennsylvania, Natural New Jersey, Natural New York State, Natural Mid Atlantic States and NPC Natural Eastern Classic championships. More important, tens of thousands of people in 141 countries have used Tom’s Burn The Fat program to lose as much as 253 pounds or just the last stubborn 5-10 pounds and achieve that coveted 6-pack of abs. To learn more about Tom’s all-natural approach to fat burning, visit his site at www.BurnTheFat.com!

26 Aprile 2012
The Little Thing in Your Head That’s Keeping You Fat

Title: The Little Thing in Your Head That’s Keeping You Fat

By line: By Tom Venuto

URL: www.BurnTheFat.com!

Word count: 1685 words

The Little Thing in Your Head That’s Keeping You Fat

By Tom Venuto

I have no doubt that a scientist somewhere just read the title of this article and said out loud, “YES! Venuto is right! That little thing in your head – the hypothalamus – it IS the thing that is keeping you fat! By George, that Venuto guy isn’t a dumb bodybuilder after all – he’s been doing his research!” At which moment, I will be shaking my head and thinking, “you need to get out of the laboratory and into the real world, with real people, buddy.” Okay, okay, to be fair, Neuro-endocrine control of appetite and body fat really is quite fascinating. But today, I’m talking about PSYCH-ology, not PHYSI-ology. The little thing in your head that’s keeping you fat is actually just a….

Limiting belief!

Self-limiting beliefs are among the biggest problems that people deal with in their struggles to achieve a healthy ideal weight. They’re also one of the reasons that so many people start to falter or fall off the diet and exercise wagon as early as late January or early February in their New Year’s goal pursuits.

If you’re that science guy I spoke of and you’re about to bail because you’re thinking, “Here we go again… another psycho-babble, self help article,” then think again. A belief is the force behind the placebo effect, which is well known by every scientist and medical professional. A respected doctor gives a patient a pill and is told it’s a powerful drug. The patient gets well immediately, not knowing that the “miraculous” substance was a dummy pill. Inert. Sugar. The miracle was in the mind.

But beliefs are not only involved in the mind-body connection, they are unconscious programs that control your behavior. The most important factor in whether you achieve the body and the health you want is NOT what diet or training program you follow. It’s what makes you follow your diet and training program. And guess what? What you believe controls your behavior – whether you will stick with your program or sabotage it with cheating, bingeing or inconsistency.

What to do about limiting beliefs

Ok, so now you agree that beliefs are psychological factors that affect you physically by controlling your behavior, including your eating, exercising and lifestyle. What now? 3 steps. 2 questions.

STEP 1: IDENTIFY LIMITING BELIEFS

You are fully aware of many of your beliefs. For example, beliefs about spirituality or politics are usually in the front of your conscious mind.

But the beliefs that hold back your health and physical development the most are usually the ones you don’t even know you have. They are like unconscious “brain software,” running silently in the background.

So the first step is to bring those unconscious and potentially damaging beliefs up to the surface so you are aware of them. You can’t fix a problem if you don’t know you have one.

2 Quick Questions That Will Help Draw Out Your Beliefs

Beliefs can go back to childhood, but don’t worry, you don’t have to go to a psychotherapist and be regressed back to kindergarten. It’s simpler than that. But it does pay to do this questioning process as a formal “exercise” with serious quiet time, with pen and paper (instead of just thinking about it).

Question #1: What causes me to be overweight (or unhealthy, or not having the body I want)?

Question #2: What’s preventing me from getting leaner? (or healthier?)

Spend some time with it and see how big of a list you can create. Ask yourself whether each belief helps or hurts you. Does it move you forward or backward. Does it empower or disempower you? The ones that hurt you or hold you back will be obvious. You may come up with beliefs such as:

“I’m overweight and I can’t get leaner because”:

I have no time I’m too old I can’t stop eating I hate exercise You just can’t do it when you have 4 kids It’s impossible after having a hip replacement

But the million dollar question is: are these beliefs actually true?

Beliefs are not facts. You may hold your beliefs as absolute reality, but when you deconstruct them and challenge them, you may see that they don’t hold any water.

Self limiting beliefs are false interpretations (negative thought patterns) that hold you back. And you keep holding on to them because making excuses and staying the same is a lot more convenient than changing, isn’t it? Change requires hard work, effort and leaving your comfort zone.

Your mission now: weaken the limiting beliefs and get rid of them

STEP 2: CHALLENGE THOSE BELIEFS

How do you challenge a belief? 4 ways:

(A) Challenge it directly: Is the belief even valid at all? See if you can find a “counter example” that disproves your belief. For example; if you think that after you’ve had 3 or 4 kids, it’s impossible to get a nice flat stomach, what will you say after I introduce you to a dozen of my clients and readers who had 3 or 4 kids and went from bulging belly to rock-hard flat stomach? If they did it, then how could your belief be valid? Answer: It WASN’T! You believed something false and inaccurate and it was holding you back!

(B) Challenge the source: Is it your belief, or have you been living what your parents, peers or culture handed down to you? Just the realization that a belief wasn’t yours to begin with is enough to shatter it.

(C) Challenge the usefulness of the belief: Ok, so you believed something when you were younger. Does still believing it has any usefulness today? Does it help you move closer to what you want in your life today? If not, then wouldn’t today be a good time to get rid of it?

(D) Challenging the belief by weighing the consequences: If you keep this belief, what is it going to cost you? What will the pain be like? What will you miss? And what will these consequences be if you don’t change it NOW?

STEP 3: INSTALL A NEW BELIEF

Nature abhors a vacuum, as Spinoza once said. You don’t simply get rid of a belief, you must also replace it. What things would you want and need to believe instead that would create positive behaviors that would move you toward your goal? Write them down, then massage them into an affirmation. For example, if you’ve hung your hat on the belief that you didn’t have time to exercise, could you write a new affirmation of belief similar to this?

“I’m a very busy person, so that means I must set clear priorities and I must keep my health and body on the top of my priority list. I always schedule time for my most important priorities, I am efficient with my training, and I use every minute of my day wisely. And if Barack Obama, the busiest person in the world, can train for 45 minutes a day 6 days a week, there’s no excuse for me. I can do it too.”

Write down your new belief affirmations and read them, right along with your goals, every day.

Then “activate” this affirmation by doing what Olympic and professional athletes do: engaging in mental rehearsal. Visualize yourself carrying out the behaviors that this belief would generate. Think about and feel what it would be like to take those positive actions steps and play mental movies of how your life would change by doing so. Involve all your senses: see it, hear it, feel it.

Keep it up until you start to see your behavior change and your habitual actions come into alignment with your goals/intentions. If you’re diligent, you’ll see changes in attitude and behavior with 21-30 days. It may happen sooner. It may take longer if you’ve carried deep, lifelong limiting beliefs. But in less than a month, the roots of the new belief pattern will be formed.
Then you can update your goals and affirmations to reflect your current priorities and move on to the next goal you want to achieve or the next limiting belief you want to change. Keep THAT up, and pretty soon, you will be LIMIT-LESS!
BELIEVE ME, spending quality time understanding and working on your beliefs is a lot more productive than spending time in forums arguing about whether a low carb program is better than a high carb program… or even whether the cure for obesity is found in the arcuate nucleus of the lower hypothalamus. It’s in your head all right… but most people have been looking in the wrong place.
Train hard and expect success.

Tom Venuto Fat Loss Coach 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!

4 Aprile 2012
8 Reasons Why You Keep Falling Off The Diet Wagon

Title: 8 Reasons Why You Keep Falling Off The Diet Wagon

Author: Tom Venuto

Word count: 719

URL: www.BurnTheFat.com!

Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:

According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.

According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.

For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.

This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem. Wouldn’t you agree?

In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!

If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it?

I put together this new list (below) of the top 8 reasons why you fall off the wagon.

Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results.

How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world – on paper – it doesn’t do you much good if you can’t stick with it in practice!

THE 8 REASONS

1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)

5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)

7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.

So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.

Train hard and expect success,

Tom Venuto Fat Loss Coach 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!

24 Marzo 2012
Q & A: Intensity or Insanity: How Much Training Effort is Enough?
Title: Intensity or Insanity: How Much Training Effort is Enough?
Author: By Tom Venuto

Word Count: 1705

QUESTION: Tom, do you think that the intensity of your workout is “THE THING” that gives you results or is it more about being consistent with your workouts? The reason I ask is because I’m following your www.BurnTheFat.com! nutrition program and I also just got a new high-intensity workout program called the Insanity series. I like doing these workouts, but I’m having a hard time pushing myself that hard every day and I’m finding now that I’m starting to dread doing them. I have been doing these workouts only 2-3 times per week instead of the 5 times per week that is recommended in the program. This workout brings me to my knees. I’ve started questioning myself and wondering if it’s even worth the torture. – Paul

ANSWER: Intensity is one of the most important training variables, and at times, you’ll definitely want to train with high intensity to get maximum results in the shortest time.

But the real answer to your question may depend on your goals, the shape you’re in now and even your personality type.

Some things to consider:
- Are you a beginner or already in shape and looking for the next challenge?
- Do you like home bodyweight workouts or are you a gym and weights/ cardio machine type?
- Are you the “hard-core” fitness nut type of person or do you simply want to get leaner and healthier, nothing crazy?
- When you say you want “results”, are you talking about fat loss, cardiovascular fitness improvement, muscle growth or all of the above?
With that in mind, let’s answer the HOW MUCH INTENSITY question in the context of fat loss first.

I’m sure you can appreciate that people can lose weight while lying in a hospital bed. If someone is sick and can’t keep food down, then there can be a significant calorie deficit even without exercise. That rules out high intensity training as an absolute prerequisite for weight loss. In fact, this simple example proves that exercise is not a requirement to lose weight at all.

Obviously, starving yourself is NOT the approach I recommend! My burn the fat program (www.BurnTheFat.com!) is based on the opposite: train more and feed the muscle and fuel the training. I’m simply making the point that it’s NOT intensity PER SE or even ANY type of particular workout that creates the fat loss, IT’S THE CALORIE DEFICIT!

To burn fat, focus on establishing and maintaining a calorie deficit.

To increase speed of fat loss, focus on increasing the size of the calorie deficit.

Calorie deficit = fat loss is a liberating concept because it makes you realize you have endless options for achieving your fat loss goal using all kinds of different combinations of nutrition and exercise. Furthermore, none of the workouts have to beat you into submission to achieve a calorie deficit, especially if you work diligently on the nutrition side of the equation.

Countless thousands of people have acheived their goal weight with walking (low intensity exercise) as their only cardio. They chose walking because that’s what suited their needs and their personality.

Here’s where intensity comes in:

From a bodyfat loss perspective, using higher intensity training makes the workout more EFFICIENT. The higher the intensity, the more calories you burn. The more calories you burn, the more fat you lose, if all else remains equal (ie, if you don’t compensate by eating more).

Some trainers claim that low intensity steady-state exercise is “ineffective” or even “totally worthless.”

THIS IS TOTALLY FALSE!

Low intensity training is not ineffective, it’s simply less efficient. For example, it takes a lot of time walking to burn enough calories to put a major dent in your fat stores. If you were to increase the intensity of your cardio, you’d burn more calories in less time and you’d drop the fat faster. You’d also be improving time efficiency by achieving a calorie deficit with less time investment.

But think about this: If that high intensity workout made you start to dread it, or if you started to think of it as torture, or if it got you injured, then how long would you stick with it?

If you can’t stick with it, what good did it do you? It gets tossed on the ever-growing pile of other quick fixes.

It’s surprising how often a moderate approach, or even the slow and steady approach, beats out the quick and intense approach if you extend your time perspective and think long term.

It’s the classic story of the tortoise vs the hare:

The hare comes blazing out of the gate in a sprint and leaves the tortoise in the dust. Looks like the hare will be the clear winner. But the hare gasses out after that sprint and takes a nap.

The tortoise, being the more consistent of the two, slowly but surely keeps making progress, getting closer and closer to the goal, never missing a step.

As the fable goes, the tortoise eventually passes the complacent and or exhausted hare, who is lazily snoozing under a shady tree. In the end, the Tortoise wins the race. Leisurely, I might add… (no “pukey” t-shirt necessary).

Intensity gets you there faster, if you can stick with it, but consistency ALWAYS pays in the long run when it comes to fat loss.

What about intensity in the context of fitness improvement?

It’s important to know that you can get health benefits from moderate and even light exercise. But when you compare it to intense exercise, there’s no contest. Higher intensity types of cardio kick low intensity’s butt.

In fact, it’s almost shocking how much cardiovascular improvement you can get from a fairly small amount of intense, or sprint-like training:

This is one of the reasons High Intensity Interval Training (HIIT) is justifiably so popular.

A paper just published 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.
The researchers concluded:

“The studies indicate that high intensity may be an important success factor for designing effective exercise programs and that high intensity may be particularly critical for improving cardiac function.”

Ok, so that covers intensity in the contexts of fat burning and cardiovascular improvement. What about for building muscle?

Once again, training intensity is a critical factor. For muscles to grow, you have to literally break down muscle fibers, disrput your body’s homeostasis and create a stress response. The adaptation to that disruption is strength and hypertrophy, but it only occurs if you can recover from the stress. The major point is that intensity is a critical factor for all kinds of health and fitness training, but it’s also the one variable that has to be managed the most carefully… and sensibly!

Doing knock-you-to-your-knees workouts of any kind, every single day is not a smart strategy.

I know a few guys – like my friend Mike the kickboxing instructor – the dude is indestructable! He could take any workout you give him, chew it up, spit it out and then say, “Is that it?” (Then he would go teach 3 classes in a row!)

But unless you’re one of these super-human genetic mutants, your body just can’t take a nonstop pounding. Yet there are lots of people with the dispostion and personality type to go in the gym and beat themselves to a pulp each time. Despite the heroic effort, they may be doing their bodies more harm than good (of course, I was never one of those crazy “insane training” people, ahem, cough, cough)

This is why most experts today are recommending only 2-3 HIIT style or high intensity cardio workouts per week when you’re concurrently doing intense weight training. If you want to increase your calorie deficit so you can burn more fat in less time, go ahead and do more training. But for most people, the additional workouts should be low or medium in intensity so they don’t interfere with physical recovery or lead to mental burnout.

Intense daily boot-campish workouts may appeal to the “I want to be tough as a navy seal” personality types and advanced workouts serve their purpose – to provide an appropriate challenge for advanced fitness enthusiasts. If you enjoy it, and if you can recover from it, and if you can stay injury-free, and if you can stick with it consistently, then go for it. But be sure to balance your intensity with recovery:

* Balance your weight training and cardio (volume, frequency and intensity) so you can recover from both and reap the benefits of both forms of training.

* Vary your workouts with some form of periodization or intensity-cycling system.

Last but not least, I believe that weight training should sit atop the exercise hierarchy as one part of a total fitness program.

Fat loss programs that are based entirely on calisthenic, aerobic or body weight exercise are popular today, but I recommend a 4-element model:

1. Nutrition
2. Weight training
3. Cardio training (low/moderate and intense)
4. Mental training (mindset and motivation)

For total fitness and physique development – muscle, strength, conditioning and leanness, combine weights with cardio…

Judiciously balance hare-like intensity with recovery…

AND do it all with tortoise-like consistency…

Then, watch what happens to your body. You will like it!

Train hard and expect success,

Tom Venuto
Author
www.BurnTheFat.com!

PS. You can learn more about my 4-part model of fat loss in my burn the fat program at: 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 “www.BurnTheFat.com!” 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!
3 Marzo 2012
How To Lose 20 Pounds Really, Really Fast!

Title: How To Lose 20 Pounds Really, Really Fast!

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

URL: www.BurnTheFat.com!

Word count: 1816 words

How To Lose 20 Pounds Really, Really Fast By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com!

Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was:

“Tell me what you want… and I’ll show you how to get it.”

Typical reply from client:

“I want to lose 20 pounds fast.”

My reply:

“Are you SURE that’s what you want? …If I can show you how to lose 20 pounds REALLY fast, will that make you happy?”

They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal…

Their face went white when – with a totally straight face – I pulled out a hacksaw and started walking towards them…. menacingly.

Not sure whether to laugh or run in sheer terror, they said,

“What the heck are you doing?”

“You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!”

I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool…

“Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone.”

By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I’m a complete lunatic… (depends on whether I was able to keep a straight face or not)

Finally, the light bulb goes on, and my client would see where I was going with this:

“Okay, smart alec,” I get it… I don’t want to lose WEIGHT, I want to lose FAT.”

Sometimes I would be having so much fun, I would just keep on playin’…

“But why not? This is easy, fast and guaranteed – just what everyone wants these days… it’s even better than taking a pill! Come on… let me hack it off! You’ll be my next testimonial: ‘I lost 20 pounds in 5 minutes!’ Imagine what that will do for my business!”

“Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!”

Naturally, of course, I don’t always have to pull out my trusty blade. Every once in a while… about as often as a total solar eclipse… a client answers my question like this:

“What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I’d like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, “I love your body,” and I want to be able to *honestly* say back to him, “me too!”

It is on these rare occasions that I know there is still intelligent life on this planet.

If you could answer the question, “What do you want” with the lucidity, clarity and specificity that this woman did, I don’t think you would ever have any difficulty reaching your health and fitness goals… or any other goal in your life, for that matter.

Her answer was what you call a very “well-formed” goal, backed up with lots of emotional motivation-inducing “reasons why.”

“I want to lose weight” is a poorly-formed goal.

“Weight” is not the same as “fat.” Weight includes muscle, bone, internal organs as well as lots and lots of water.

If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this:

WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!

FAT LOSS is what you want, not weight loss.

If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?

I bet you wouldn’t! And if that’s true, then…

STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!

By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what’s really happening in your body as a result of your diet and exercise program.

Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they’re worried about losing muscle when they don’t even measure how much muscle they have!)

Instead of being confused by all the “opinions” from weight loss and exercise “experts” who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.

A very wise man once said,

“A single measurement is worth a thousand opinions.”

So, how do you measure body fat?

Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities

If you want to learn a LOT about various body fat testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle (www.BurnTheFat.com!) goes into great detail about the pros and cons of all the various fat testing methods. Instead of re-hashing it all here, let me give you three quick and easy, practical suggestions:

Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there’s a charge – usually $15 – $25, although some clubs offer the service for free to all their members.

Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller.

The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don’t need someone else to measure you)

Some people wonder if this is really accurate. Truth is, it’s not quite as accurate as a multi site skinfold test from an experienced tester, but what’s most important is not the “accuracy” per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it’s the person doing the test that is accurate or inaccurate.

Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com

The Slimguide is the best inexpensive caliper available (about $20), but it wasn’t designed for you to measure your own body fat like the Accu Measure. You’ll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic “SKYNDEX” caliper with the 4-site “Durnin formula.”)

The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:

4 Site formula for men (abdomen, suprailiac, thigh, tricep)

% fat = .29288(sum of 4 skinfolds) – 0.0005(sum of four skinfolds squared) + 0.15845(age) – 5.76377

4-Site Formula for women (abdomen, suprailiac, thigh, tricep)

% Fat = (.29669)(sum of 4 skinfolds) – (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072

[Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]

Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you’re interested.

Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and “keep score.”

You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:

For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.

Now we’re talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.

Losing weight is very easy. Losing fat – and keeping it off without losing muscle – is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.

Or, (slightly less painful), I could show you how to drop 10 – 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?

You don’t have to “throw away your scale” like many “experts” tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror – the more feedback the better – but body fat is where it’s at.

By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I’ve been practicing my “American Psycho” and Jack Nicholson, “The Shining” impersonations… so if you want to come to my office any time soon for personal consultation, you’d better have the right answer to my question, “What do you want?”

For more information about a nutrition and training program that focuses exclusively on FAT LOSS, not WEIGHT LOSS, visit: www.BurnTheFat.com!

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on dozens of websites worldwide. For information on Tom’s Fat Loss program, visit: www.BurnTheFat.com!

30 Dicembre 2011
Burn The Fat….La Mia Esperienza

Titolo: Burn The Fat….La Mia Esperienza

By: Piero Maina

Conteggio parole: 2437

Marzo 2011 – I miei addominali a 49 anni. Al 9 % di massa grassa

Ciao a tutti,

oggi voglio raccontarvi la mia esperienza con il libro che promuovo su questo sito:” (BFFM) – Burn The Fat Body Tansformation System” (Letteralmente, “Brucia il Grasso e Nutri/Alimenta il Muscolo”). Fino ad oggi ne ho sempre parlato solamente agli amici e conoscenti, anche perchè non avevo ancora aperto questo blog ed inoltre per molti la lingua Inglese era ed è un freno all’apprendimento e quindi vedendomi preparato e convinto, grazie anche ai risultati raggiunti che potevano toccare con mano, chiedevano magari una e-mail riassuntiva per poter ottenere il fisico che avevano sempre sognato. Naturalmente spiegavo che l’e-mail era solamente un punto di partenza, tanto per “ingranare”, ma dopo sarebbero stati necessari i feedback e se c’era bisogno di aiuto o di un supporto, io sarei stato presente. D’altronde il mio sapere viene principalmente da questo libro, anche se ne ho letti altri e sono sempre stato interessato alla scienza dell’alimentazione e di riflesso alla forma fisica e posso dire con assoluta certezza che per persone che non hanno gravi patologie mediche o disfunzioni gravi (per loro è sempre bene sentire prima il parere del medico), quello che viene spiegato da Tom Venuto nel suo libro è verità pura per il raggiungimento di uno stato psicofisico ottimale e della buona salute.

Andiamo per gradi. Personalmente compio 50 anni fra un mese e sono atleta da sempre o almeno da quando ho cominciato ad andare a scuola,ho sempre amato lo sport che è stato il mio maestro di vita in quanto ad insegnamenti per disciplina e rigore, oltre ad avermi formato il carattere, ad essere più tenace e a raggiungere sempre gli obiettivi e non a caso il motto di questo sito è “Never Give Up! ( Mai arrendersi o Mai rinunciare).

Purtroppo all’età di 32 anni nel pieno dell’attività e del vigore ho subito un incidente proprio mentre mi allenavo con i pesi e sono stato colpito da “Trombosi Venosa Profonda” alla vena succlavia e vena ascellare sinistra. Questo incidente è occorso a causa della mia conformazione scheletrica che ho scoperto più tardi essere la causa di tutto e in ambiente medico viene chiamata “Sindrome dello Stretto toracico” che sfocia poi in “Sindrome di Paget Schroetter“. Tutto questo l’ho appreso ultimamente grazie ad internet, ma nel 1994 quando ho avuto la prima trombosi mi avevano detto correttamente che era una trombosi da sforzo, ma non mi avevano spiegato bene le cause, e sono rimasto in prognosi riservata per 15 giorni attaccato ad una pompa ad infusione che mi iniettava in vena per 24 ore al giorno urochinasi o urokinasi nel tentativo di scogliere il trombo e ridare quindi pervietà alla vena occlusa. Ho rischiato la vita inizialmente per una eventuale embolia polmonare che fortunatamente non c’è stata. L’anno dopo nel 1995 ho avuto una recidiva perchè ingenuamente dopo le cure con gli anticoagulanti ero tornato ad allenarmi in palestra con pesi ridotti, ma non sapevo che la causa era invece la mobilità della zona sterno-clavicolare che ogni volta che alzavo le braccia per certi tipi d’esercizi le vene subivano una strozzatura causandomi appunto la formazione di trombi. Questa volta il mio braccio sinistro ne ha risentito maggiormente e anche le valvole d’entrata dello stesso braccio si sono danneggiate e sono diventato praticamente mezzo invalido nel braccio sinistro.

Mi è stato consigliato (obbligato) di chiudere completamente con i pesi e di portare un bracciale compressore e di prendere forti dosi di warfarin sodico (6,25 mg/die) per tenere fluido il sangue e in effetti il braccio mi faceva molto male. Ho cercato rimedio presso un luminare in Svizzera che come mi ha visto ha capito immediatamente di cosa si trattava (anche se non nominò le patologie che ho descritto sopra, ma intendeva quelle e forse fui io a non capire) e mi propose un operazione di rimozione della prima costola sinistra sfilata dall’ascella,in modo da creare spazio ed evitarmi così una terza trombosi e la perdita dell’uso dell’arto. Gli Italiani invece volevano tagliarmi i muscoli scaleni così da far scendere i pettorali e creare spazio ed evitare strozzature delle vene interessate. Due metodologie completamente diverse, ma finalizzate entrambe a creare spazio per le vene. Naturalmente non ho accettato nessuna delle due proposte e anche se sapevo che rischiavo, mi era stato detto in Svizzera di stare attento e di non sollevare le braccia (proprio quando stavo iniziando a giocare a golf), ma che col tempo le vene periferiche avrebbero creato una circolazione collaterale e avrei avuto una vita normale,ma niente pesi nè sforzi e anche il golf era meglio non praticarlo e assolutamente cercare di evitare comportamenti a rischio, per evitare un’altra trombosi.

Ho preso anticoagulanti per due anni e mezzo e sapendo cosa potevo e non potevo fare ho gradualmente ripreso le mie attività, ma niente più pesi,nuoto,windsurf (era stata la mia vita fino ai 24 anni e poi ancora per diletto fino al 1994),etc. Arriviamo al 2001, vengo a conoscenza della dieta “Zona“- “The Zone” (Dr.Barry Sears) conosciuta anche come la dieta 40-30-30 (40% carboidrati – 30%proteine – 30% grassi), leggo parecchi libri sull’argomento e la inizio subito. Grandi risultati e benessere e diventai quindi il paladino della zona, ma devo ammettere che pur essendo in buona salute ogni tanto la fame si faceva sentire e dimagrivo come al solito troppo sul viso facendomi diventare troppo scheletrico, tipo uomo di Neanderthal.

Fatta la lunga premessa, veniamo ai giorni nostri, quello che ho scritto sopra era necessario per comprendere che nonostante i trascorsi e il non potermi allenare completamente come avrei voluto, la malattia non mi ha frenato nella volontà e nel raggiungimento dei risultati odierni. C’è un’altra breve parentesi da aprire, parte della causa della mia conformazione scheletrica nasce dai denti, fino al 2008 ero una terza classe scheletrica, (morso inverso) e avrei dovuto risolvere la patologia chirurgicamente, visto che venivo considerato un caso grave e invece ho risolto la cosa grazie ad eventi ed incontri fortuiti con la sola cura ortodontica (apparecchio Damon system), ma non spiegherò in questa sede i dettagli perchè andremmo fuori tema ed è lungo e complesso, ma scriverò un articolo a parte nel prossimo futuro (Clicca qui per l’articolo). Ecco spiegato perchè ho avuto gli incidenti di cui sopra e il perchè della faccia da uomo di Neanderthal ogni volta che dimagrivo troppo.

Le mie credenze (sbagliate), sono sempre state che per dimagrire bisognava non mangiare o fare diete drastiche e con la forza di volontà che avevo le ho portate avanti con non pochi sacrifici e risultati temporanei. Mangiavo poco e mi allenavo molto ai tempi della trombosi e dopo mi allenavo sicuramente meno, ma non mangiavo mai abbastanza. I pasti erano tre o quattro e le quantità e la composizione dei macronutrienti insufficienti o sbilanciati. Inoltre il fattore età era d’aiuto, perchè allenandomi il metabolismo non rallentava e i risultati venivano più facilmente, mi vedevo magro e mi accettavo, ma sicuramente facevo un passo avanti e due indietro e andando avanti con l’età le cose sono cominciate a cambiare, sia per la composizione di massa grassa corporea che nell’elasticità della pelle. Naturalmente per uno che è già parecchio sovrappeso e ha sempre fatto vita sedentaria, il problema si accentua. Sappiate che per gli uomini è necessario mangiare almeno cinque pasti nella giornata, ma l’optimum è sei e per una donna i pasti ottimali sono cinque. Non sapevo che meno mangiavo e più rallentavo il metabolismo invocando lo “starvation” e non fornendo le proteine al mio organismo ogni tre ore, quand’anche dimagrivo perdevo maggiormente massa magra(muscolo), perchè a differenza dei carboidrati, le proteine non vengono sintetizzate dal nostro organismo (ci sono nove amminoacidi essenziali che devono essere necessariamente apportati tramite l’alimentazione/dieta) e pertanto se noi non forniamo le giuste proteine al nostro corpo, il muscolo/massa magra verrà “cannibalizzato” per fornire gli amminoacidi essenziali. Inoltre rallentando il metabolismo, rallentava anche il dimagrimento e facendo continuamente diete dal regime troppo ipocalorico, raggiungevo il famoso “plateau” o stallo. Il nostro organismo si adatta alla situazione. Per quanto m’impegnassi a dimagrire, non vedevo i risultati o per lo meno non ottenevo i risultati all’altezza del sacrificio e dell’ impegno profuso. Con “La Zona” avevo fatto grossi passi avanti e il mio regime alimentare era comunque migliorato molto (tenete presente che anche oggi alla base ci sono gli insegnamenti della dieta zona, ma mangio molto di più e distribuisco diversamente i macronutrienti nell’arco della giornata e i pasti sono sempre minimo cinque), solo che non riuscivo a mantenerlo con regolarità per periodi superiori ai tre/quattro mesi senza “sgarrare”, oltre ad avere una faccia smagrita e l’umore che non era sempre buono. Certo ero contento di avere gli addominali in evidenza (a dire il vero forse sono più in evidenza oggi e ho anche dieci anni in più), ma mancava la prima regola che oggi è saldamente impressa nel mio cervello :” Non bisogna perdere peso o dimagrire solamente, bisogna perdere grasso e semmai cercare di aumentare di peso aumentando la massa magra“. Più massa magra avremo e maggiore sarà il consumo di calorie anche senza fare assolutamente niente durante il giorno, il metabolismo accelera e si crea il processo chiamato termogenesi. Sono due cose ben diverse il perdere peso o il perdere grasso.

Ho comprato Burn The Fat Feed The Muscle ora Burn The Fat Body Transformation System nel 2005, ma pur leggendolo sporadicamente non ci ho mai creduto e ad essere sincero, così come sarà per voi, quando si aprì la pagina del sito con la foto di Tom Venuto tutto “tirato” e le affermazioni che venivano fatte ho esclamato:” …Eccoci qui, un altro sito americano tipo la dieta di Verdone “7Kg. in 7 giorni” e tanto fumo negli occhi….” con quelle foto del prima e dopo tipo le telepromozioni di Mediaset e AB-flex. Comunque non chiedetemi perchè, ma mi sono convinto ad investire il denaro e a comprare il libro con tutti i bonus allegati. Ripeto, li ho letti, ma mi sembravano affermazioni un po’ troppo presuntuose o troppo legate al mondo del body building e io per quello che mi era accaduto e ho raccontato sopra, non avrei potuto seguire e visti i problemi che avevo nella vita privata non mi sentivo disposto ad affrontare quei sacrifici e oramai mi ero rassegnato ad accettare il trascorrere del tempo. Tutto sommato ero sempre magro, le misure dei vestiti erano quelle di 15 anni prima, certo il fisico non c’era più,ma mi dicevo che è così per tutti e dovevo accettarlo altrimenti mi sarei ridotto come quei “poveretti” troppo fissati per i soli muscoli che intravvedevo come uno stereotipo. E continuavo a leggerlo e a dire che quel libro era la Bibbia sul come “bruciare” il grasso, ma non partivo mai e prendevo tempo. Peccato, erano solo fantasie tutte presenti nella mia testa e ho perso cinque anni di tempo.

ABS Piero Sept. 2013- 51 anni e 9 mesi
I miei addominali al 4,9% B.F.

Maggio 2010, muore mia madre e sul lavoro un accanimento senza motivo (che perdurava da 10 anni peraltro), che mi distruggeva psicologicamente e altri fatti privati che sicuramente non mi aiutavano a partire serenamente, ma grazie ai consigli di Tom Venuto e alla messa in pratica degli insegnamenti contenuti nel suo libro, raggiunsi in meno di 100 giorni uno stato di forma che forse non avevo nemmeno quando ero al mio top e di anni ne avevo 32 e cioè poco prima della trombosi al braccio sinistro. Naturalmente da allora ho continuato ad applicare gli insegnamenti imparati e come previsto una volta ingranato il sistema nel mio subconscio è diventato uno stile di vita. Oramai sono due anni e mezzo che mi alimento secondo i principi di BurnTheFat con risultati eccezionali e nessun rimpianto oltre che nessuno sforzo a seguirlo o la credenza di dover rinunciare a qualcosa. A differenza delle comuni diete questo è uno stile di vita e lo scopo è mangiare di più e consumare di più piuttosto che mangiare poco e invocare lo “starvation” (morire di fame… stato di fame estrema, risultante dalla mancanza di macronutrienti essenziali per un lungo periodo di tempo…). Ogni tanto mi dico “peccato non aver avuto queste informazioni 20 anni fa…” , ma oggi guardo il tempo in maniera diversa e quindi la cosa non mi pesa e vado avanti serenamente cercando semmai di condividere con altri la mia esperienza e far si che anche loro possano godere delle stesse informazioni….come ho scritto sopra, il primo impatto alla visione della pagina pubblicitaria è stata di riluttanza, ma credetemi tutto quello che nel libro viene raccontato corrisponde a verità e molte delle immagini del prima-dopo che vedete sono di persone che ho poi conosciuto all’interno del” Burn the fat inner circle” e all’interno di quel forum scoprirete un enorme e insostituibile fonte di informazioni e aiuto per il raggiungimento dei vostri obiettivi, sia da parte di persone pronte ad aiutarvi, sia in termini di materiale disponibile per il vostro “sapere”. Purtroppo l’unica condizione necessaria è la conoscenza della lingua Inglese perchè sia nel forum che per gli articoli si usa solo la lingua Inglese.

Io a quasi 52 anni d’età al 4,94% di massa grassa. Settembre 2013

All’interno del “Burn the fat inner circle“ troverete persone normalissime, non solo fanatici del bodybuilding, ma anche molti obesi o ex obesi che hanno radicalmente cambiato o stanno cambiando la loro vita e il loro fisico oltre che il loro stato di salute e di conseguenza il loro stato di benessere in generale. E troverete persone di tutte l’età, dal diciottenne al settantacinquenne. Tutte con il grande entusiasmo di riuscire e vi assicuro che non sarete lasciati soli,questo si traduce in una migliore motivazione e alla riuscita dei vostri propositi grazie al supporto di persone che desiderano aiutarvi. Anche in questo caso, il primo scettico sono stato io perchè mi sono iscritto al ” Burn the fat inner circle” a maggio 2010 quando erano almeno 4 anni che rimandavo.

Back View – Sempre io al 4,94 % B.F. Settembre 2013

Non fate come me, io d’altronde non avevo nessuno che mi consigliava, non c’erano nemmeno altri italiani iscritti prima e quindi sono stato forse il pioniere e oggi appaio nella Hall of Fame di Burn The Fat Body Transormation System avendo completato per ben otto volte la Burn The Fat Summer Challenge, ( 2010 – 2018 – Qui le mie esperienze nel 2012 – 2013 ) la sfida di 14 settimane o 98 giorni di trasformazione corporea. Con oltre 3.000 partecipanti provenienti da varie nazioni nel mondo, abbiamo terminato la sfida in poco più di 200 persone. Quest’anno (2013), sono entrato nei top 10 finalisti uomini e nel 2012 sono stato premiato come miglior definizione muscolare fra gli uomini oltre i 50 anni, (Most Ripped Man over 50. Cliccate qui per l’intervista sul sito in Inglese) all’interno della sfida per la migliore trasformazione fisica.

Direi che vi ho raccontato tutto,adesso tocca a voi!

Nota del 12/04/2020: Dopo oltre 15 anni è finalmente disponibile anche qui in Italia da qualche mese il libro di Tom Venuto “Burn the Fat Feed the Muscle”, tradotto nella nostra lingua. Si trova su diversi siti on-line e anche su Amazon, per chi è interessato, metto il link di Amazon qui: Brucia i grassi, Nutri i muscoli

© Copyright Piero Maina – Tutti i diritti riservati

5 Novembre 2011
Why Cardio Doesn’t Work For Some People: A NEAT Explanation

Title: Why Cardio Doesn’t Work For Some People: A NEAT Explanation

By: Tom Venuto
URL: www.BurnTheFat.com!

Word count: 1701 words

At the Burn the Fat Inner Circle member forums, I get a question which comes up with alarming frequency: “Why isn’t my cardio working?” Despite not only doing regular cardio for weeks, but actually increasing the duration of her workouts, one member still saw no added fat loss and started wondering what she was doing wrong… or what was wrong with her! I gave her the surprisingly simple answer, which I’ve printed for you as well in this article and new research has added even more to the answer – it’s a NEAT explanation…

How is it possible that some people do tons of cardio and don’t lose weight?

Simple: Weight loss is a function of caloric deficit, not how much cardio you do. Cardio is only one of the tools you use to create and increase a caloric deficit.

Endurance athletes are a perfect example for illustrating the error in thinking that “an hour a day” (or whatever amount) of cardio will guarantee weight loss…

They might train for two, three, even four hours or more on some days, but they are often not trying to lose weight. They (have to) eat huge amounts of food to fuel their training and keep their weight stable.

It’s not unusual at all for a cyclist to burn 4000 or 5000 calories per day and not lose any weight. Why? Same reason you’re doing a lot of cardio but not losing weight: there’s no calorie deficit. Calories in are equaling the calories out.

What you need to do is shift your focus OFF of some kind of prerequisite time spent doing cardio and ON to the REAL pre-requisite for weight loss: a caloric deficit.

If your caloric intake remains exactly the same and you add cardio or other training or activity you will create a deficit and you will lose weight, guaranteed.

With all this talk about “cardio” and “training” one important area that people often forget about is all the other activity in your life outside of your cardio and weight training. There’s a name for that:

Non exercise activity thermogenesis, or NEAT

NEAT is all your physical activity throughout the day, excluding your “formal” workouts.

NEAT includes all the calories you burn from casual walking, shopping, yard work, housework, standing, pacing and even little things like talking, chewing, changing posture, maintaining posture and fidgeting. Walking contributes to the majority of NEAT

It seems like a bunch of little stuff – and it is – which is why most people completely ignore it. Big mistake.

At the end of the day, week, month and year, all the little stuff adds up to a very significant amount of energy. For most people, NEAT accounts for about 30% of physical activity calories spent daily, but NEAT can run as low 15% in sedentary individuals and as high as 50% in highly active individuals.

I’m always telling people to exercise more – to burn more, not just eat less. This is not only for health, fitness and well-being, but also to help increase fat loss.

But some people say that increasing exercise doesn’t always work and they quote from research to make their case. It’s true that some studies paradoxically don’t show better weight loss by adding exercise on top of diet.

But there are explanations for this…

If you add training into your fat loss regime but you don’t maintain your nutritional discipline and keep your food intake the same, you remain in energy balance. If a study doesn’t monitor this type of compensation, or if the researchers trust the subjects to accurately self-report their own food intake (hahahahahahahaha!), it will look like the exercise was for nothing.

In studies where the food intake was controlled when exercise was added… surprise, surprise, weight loss increased!

Stated differently, all these “experts” who keep saying that exercise doesn’t work for weight loss are ignoring or not understanding the concepts of calorie deficit and energy compensation.

Why Exercise “Doesn’t Work” – The NEAT Explanation

So a handful of people exercise and then eat more than they were eating before and then scratch their heads and wonder why they aren’t losing. DUH!

Or, they go on some idiotic crusade against exercise. “SEE! exercise is a waste of time… all you have to do is follow the ‘magic’ diet!”

Wrong. Dieting alone is the worst way to lose weight because without training, the composition of the weight you lose is not so good (goodbye muscle… hello skinny fat person!). Want to avoid skinny fat syndrome? It’s nutrition, then weight training, then add in and manipulate the cardio as your results dictate.

There’s another type of compensation that researchers have recently started studying. When people increase their training, especially high intensity training, sometimes they also compensate by moving less later in the day and in the days that that follow!

For example, you work out like an animal in the morning, but then instead of your usual walking around and doing housework the rest of the day, you crash and plop your tired body in your LAZY BOY for a nice nap and a marathon session of TV. The next day, the delayed onset muscle soreness (DOMS) sets in and then you REALLY don’t feel like moving!

Research on NEAT is extensive and it tells us that NEAT plays a major role in obesity and fat loss. Finding ways to INCREASE NEAT along with formal exercise can be a promising strategy to increase your total daily calorie burn and thus, increase fat loss. The flip side of that equation is finding ways to avoid decreases in NEAT that we might not have been aware of. Because NEAT is so completely off most people’s radars, most people miss this.

(NOTE: For a real eye-opener, try a using a pedometer or bodybugg for a while)

Previous studies have confirmed that many people compensated and decreased their activity (NEAT) during the remainder of the day or on rest days after exercise training. This led anti-exercise pundits once again to spit out their party line, “see, exercise doesn’t work! You might as well just diet.”

However, a study published in Medicine and Science in Sports and Exercise found no immediate debilitative effect on NEAT on the day of exercise or on the following 2 days. In fact, there was a delayed reaction and NEAT actually INCREASED 48 hours after the exercise session (60 minutes of treadmill walking at 6 kph @ 10% grade with 5 minute intervals at 0% grade).

Why the conflicting findings? Scientists aren’t 100% sure yet, but they have discovered that part of it has to do with exercise intensity.

Moderate Intensity vs High Intensity cardio: Effect on NEAT

You sometimes hear certain trainers claim that only high intensity exercise is worthwhile and everything else is a waste of time or at best inefficient. That’s not always true, on many levels, and one of them involves NEAT.

It looks like higher intensity training has more potential to DECREASE NEAT later on than low or moderate intensity training. You burn a lot of calories DURING the workout when training at high intensity. However, the calories burned during the formal training can be at least partly canceled out by a decrease in NEAT outside the training session.

It also appears that moderate intensity exercise may be better tolerated than high intensity exercise by some people, especially beginners and obese individuals. The low or moderate intensity workouts don’t wipe them out so much that they don’t become fatigued, sluggish and sore later in the day…. and there’s no decrease in NEAT.

Am I saying you shouldn’t do high intensity exercise? Not at all.

High intensity training can be very effective and very time efficient and a mix of high and lower-intensity training might be ideal. But if you do a lot of high intensity training, you have to be aware of how OVER-doing it might affect your energy and activity level outside the gym – on the day of training, and even in the days that follow the intense workout. Otherwise, you might end up with fewer total calories burned at the end of the week, not more.

If you don’t understand the calorie balance equation and the calorie deficit… if you don’t understand the compensatory effect of NEAT on energy out and you don’t understand the compensatory effect of eating behaviors on energy in, then you can do cardio until you’re blue in the face and you’ll still be in energy balance… and your body fat will stay exactly the same.

Important points

1. This study SUPPORTS the role of exercise for weight loss and debunks the idea that exercise doesn’t work for weight loss, provided all else remains equal when exercise is added on top of diet.

2. Exercise intensity can affect NEAT for days after a workout is over. Too much high intensity work might zap your energy and activity outside the gym, resulting in a lower level of NEAT. You have to keep up your habitual activity level outside the gym after pushing yourself hard in the gym.

3. This information supports the role of low moderate intensity exercise (like 60 minutes of treadmill walking) based on the effect this has on your activity outside the gym. It is not true that only high intensity training is worthwhile. There are pros and cons of training at various intensities.

4. If you can keep up your NEAT, you can increase your weekly calorie expenditure and increase your fat loss.

5. It’s important in research to look beyond short term results (during a workout bout, 24 hour studies, etc), and also consider longer term effects. We should watch out for more studies on NEAT that go beyond 24 hours to learn more.

NEAT is a great way to improve your total fat loss results, but it can also undermine your efforts if you don’t consider the toll it takes on your daily energy expenditure. The best thing you can do is follow a fat loss system like my Burn The Fat, Feed The Muscle Program that takes account of the big picture, including NEAT.

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 fat loss expert, lifetime natural (steroid-free) bodybuilder, 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!

16 Ottobre 2011

English Spanish Dictionary

Double click on any word on the page or type a word:

Powered by dictionarist.com