Burn the fat by Tom Venuto

Kilka słów o Tomie
Tom Venuto jest i był "czystym" kulturystą, trenerem, dietetykiem, odnoszącym sukces trenerem i właścicielem siłowni w Hoboken, w New Yersey. Jest założycielem Fitness Reneissance ([http://www.fitren.com),firmy] konsultingowej i wydawnictwa zajmującej się zdrowiem i fitnessem oraz autorem "Burn The Fat, Feed The Muscle" (BFFM) - sekretów jak spalać
tłuszcz najlepszym kulturystów i zawodników fitness.



Tom napisał ponad 160 artykułów, które ukazały się w magazynach takich jak: IRONMAN, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercisfor Men and Men's Exercise. Jego inspirujące oraz pouczające artykuły regularnie ukazują się nailkudziesięciu światowych stronach internetowych, np. Global-Fitness.Com, Female Muscle.Com, Bodybuilding.Com, Will Brink's Muscle Building Nutrition.com, Critical Bench.Com, Lee Labrada's Lean Body Club, A to Z Fitness.Com i wielu, wielu innych.

Chciałbym w tym temacie przedstawić lekcje Toma Venuto dotyczące odchudzania dostaje je na swój email

Fat Loss Lie #1: "You have to starve yourself to get a lean body"
-----------------------------------------------------------------------------------------

What if I told you that very low calorie diets will actually make you fatter in the long term, and that there's an almost embarrassingly simple way that you can eat more and still burn more fat?

I know it sounds too good to be true, but you're about to see the science behind it, and I've got the real-world results to prove it, so read on.

To get rid of fat, the laws of energy balance and thermodynamics declare that you have to consume fewer calories than you burn. Sorry, theres no way around it. There's no such thing as "calories don't count." Run for cover the next time you hear that claim because it's absolutely false and any scientist will tell you that.

You must have a "calorie deficit" to burn fat off your body. However, the fatal flaw in most popular diet programs is that the calorie deficit is too aggressive or too extreme.

Have you ever been told that to get a lean body you had to eat 1200 calories a day or 1000 calories a day or even less? Did you ever just get FED UP with no results and tell yourself, "That's it, I'm hardly going to eat ANYthing," because you were desperate to get the pounds off as fast as possible?

Yeah, sure, it works in the beginning, because there's a HUGE calorie deficit at first, but theres also a HUGE irony:

When you cut your calories too far, eventually YOUR BODY ADAPTS.

If you're a Star Trek fan, it's kind of like the BORG, where a phaser weapon works against the alien BORG creatures once, but then they adapt, and soon the same phaser blast no longer does anything.

Well, diets are kind of like that, aren't they?

You "fire" a low calorie diet at your body and it zaps off some weight in the begining. But then your body figures out what's going on. Your body doesn't care that you want to look good in a swimsuit; your body thinks you're under attack! Your body thinks you're about to starve to death!

When you fire something extreme at your body (like hardly eating), your metabolic rate slows down in order to protect you.

This "defense mechanism" is often called, "the starvation response."

When you go into starvation mode, here are some of the consequences:

1. Your body releases fewer fat-releasing and fat-burning enzymes such as hormone sensitive lipase and lipoprotein lipase.

2. Your fat cells release less of the hormone leptin, which is the signal that tells your brain you are well fed and not starving (it's the "anti-starvation" hormone)

3. Fat burning hormones crash, including your levels of T3 (no, not the latest Arnold terminator movie, T3 is the active form of thyroid hormone, the important "metabolism-regulating hormone" that you've probably heard about before).

4. You lose muscle. Muscle is metabolically-active tissue, which means it takes a lot of energy just to keep it. When you're "starving," you're in an "energy crisis", so excess muscle is the LAST thing you need. Muscle becomes expendable, and your body cannibalizes your own lean tissue.

5. Appetite hormones rage out of control. When you're starving, a part of your brain called the hypothalamus switches into high gear and flips the appetite switch, sometimes to the point where you become ravenous and cannot fight these physiological cravings with willpower.

Bottom line: It's hormonally, metabolically and physiologically impossible to achieve permanent fat loss by starving yourself.

And that's the first BIG LIE:

Any program that's extremely low in calories may work in the short term, but the "honeymoon" never lasts for long.

In the long run, very low calorie diets can actually make you fatter. Eventually, they lead to binge eating and weight re-gain and you end up with less muscle and a slower metabolism than when you started.

The TRUTH is, you DON'T have to starve yourself to get a lean body. In fact, you can eat more and burn more fat.

Here's how:

1. Avoid very low calorie diets.

Before going on any diet, look at the recommended calories. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1200 or less for women, 1800 or less for men, and active people need even more.

2. Make sure your calorie intake is customized.

Depending on your activity level, age and gender, your calorie needs may be much higher or much lower than the average person. If a diet program recommends the same amount of calories for everyone, that should be a red flag to stay away. It could be perfect for someone else, but starvation level for you.

3. Decrease your calories just a little below maintenance.

Decrease your calories conservatively - only about 20% below your daily maintenance level. A mild calorie cut doesn't trigger the starvation response as much.

For example: If you're female and you maintain your weight on 2150 calories per day,a 20% deficit is 1720 calories per day (correct). Conventional diets might have you slash to 1000 or 1200 calories per day or less without emphasis on exercise (incorrect)

4. Increase your calorie deficit more by increasing activity

If you only cut calories slightly below maintenance, then how do you reduce body fat without the process taking forever? Simple, you BURN more calories and increase your deficit by increasing your activity. (No brainer simple!)

First, if you're not doing so already, you should aim for three days per week of strength training with weights.

Second, you should do at least three days per week of moderate to vigorous cardiovascular exercise.

Third, if you wish to accelerate fat loss more, or if you need to break a progress plateau, you bump up your activity even further by adding additional cardio sessions or increasing the intensity or duration of your current workouts.

It also helps to get more physical activity in general, and to parti****te in physical hobbies, sports or recreational activities that you enjoy.

Fat Loss Lie #2: "You need supplements or fat burners to get lean"
-----------------------------------------------------------------------------------------

EPHEDRA AND EPHEDRINE - THERMOGENIC "FAT BURNERS"

The most popular of the "fat burner" supplements ever on the market were no doubt ephedra or ephedrine-based products, which hit the shelves in 1993.

Ephedrine was immensely popular because there was actually some good scientific evidence showing that it had measurable fat burning effects.

You could also “feel” it… you got an “energy buzz.”

Ephedrine is a drug derived from a plant (a Chinese herb) called ephedra (also known as ma huang). It is similar in chemical structure to amphetamines and works as a "beta-adrenergic agonist" - which means, in plain English, that it's a thermogenic (metabolism- stimulating) agent that helps with the release of stored body fat.

So if it worked, why did it get banned by the FDA and taken off the market in April of 2004?

Well, there were clearly some political and financial agendas involved, But the reason given to the public was concern about adverse affects and safety.

To this day, the decision to remove ephedrine from the market is still controversial because the research was mixed on whether the risks were severe enough to warrant the ban.

PROBABLY SAFE WHEN TAKEN AS DIRECTED, BUT...

Although the FDA had 80 ephedrine related deaths and 1400 adverse effect complaints on file, including strokes, coronaries and seizures, the fact is, when compared to deaths caused by prescription drugs and other over the counter drugs like aspirin, ephedra actually appeared fairly safe when used as directed by healthy individuals and not abused.

However, one huge downside of ephedrine that was not often mentioned by the pro-ephedrine camp is that stimulant-based fat burners can be highly addictive. Addiction leads to improper use or abuse.

In the early and mid 1990's, I used ephedra products myself because they were legal, over the counter and at the time, they were not banned from the natural bodybuilding competitions I parti****ted in.

Research be damned, I never believed that these pills helped me all that much with fat loss.

But what I did notice was the "rocket-engine" stimulant boost - the buzz, The pounding heart rate, the increased physical energy, and the amplified mental focus and workout "intensity."

At the height of the craze, 12 to 17 million people were using ephedra and no doubt, many of them were hooked on what was essentially a mild form of legal speed.

These products were being abused en masse as “pick me ups.” Students were popping these pills to stay awake and study all night. Partiers were doing the same. So were truck drivers.

Like any addictive habit, it's difficult to stop. When you first go cold turkey, you crash emotionally and physically and your workouts suffer as your crutch has been taken away. I suppose it's a lot like trying to kick the booze or cigarette habit. You go through withdrawal.

WHAT GOES UP MUST COME DOWN

Your body is too smart for short term quick fixes to ever work because your body will always fight back to maintain a natural balance or “homeostasis.”

For every artificial peak or high you create, there will be an equal or greater valley or low point.

If you over-stimulate, your body can respond by slowing down your natural metabolic rate to compensate. As a result, when you stop using the stimulant, your metabolism is slower than ever and you gain back any weight you lost and more.

This often prompts you to go back on the stimulants and the vicious cycle of stimulant addiction continues. Some experts say that long term use can even lead to adrenal burnout.

So even if there aren’t any serious coronary or health risks from proper use, there is the risk of irresponsible use and the risk of addiction and dependency on "fake energy." just remember, what goes up, must come down. If you borrow energy you will eventually have to pay it back.

EPHEDRA FREE FAT BURNERS

When the FDA finally pulled the plug on ephedra, supplement companies scrambled like crazed maniacs to come out with "ephedra-free" formulas for their "fat burners" as they anti****ted the imminent doom of their multi-million dollar cash cows.

The ads proclaimed,

"More powerful than ephedrine-based fat burners!"

"The next generation of thermogenic technology!"

The great irony is that most of the fat burners currently on the Market today are completely worthless. At best they provide a watered down, unproven substitute for ephedrine and a slight buzz (most are loaded with caffeine).

Or, they may provide some mild appetite suppression. But NONE of these so called “next generation fat burners" are the “miracles” that the advertisements say they are.

Bodybuilding industry columnist Will Brink put it this way,

"The explosion of ephedrine-free weight loss products was more a function of market pressure vs being based on any science. Claims by some companies that their new ephedrine-free "fat burners" were equivalent to or even superior to EC based products was wishful thinking and marketing-driven BS."

But it didn’t matter. Consumers had been hoodwinked with the classic bait and switch. The ephedrine was gone from the formulas, but the brand names remained the same.

STAGGERING FORTUNES IN FAT BURNERS AND DIET PILLS

In the last year before ephedra was banned, sales had skyrocketed to $1.25 BILLION DOLLARS, according to the Nutrition Business Journal.

The money still continues to pour in at a staggering rate today. To say that money is the main motivation behind the push for diet pills and a fat burners would be the understatement of the century.

Most people who aggressively recommend "fat burning" pills of any kind are profiting from their sale and it's hard to get unbiased information when so much money is at stake.

THE TRUTH: A LEAN BODY DOES NOT COME IN A PILL

It's a common misconception that you can't reach your fat loss goals unless you take some kind of "fat burner" supplement.

It's also a common misconception that you can pop a pill and get dramatic results like you see on TV and in the magazine ads.

The results you see in the ads for fat burners are persuasive, but before and after testimonials are NOT proof that diet pills were responsible for those results.

Not all before and afters are bogus, of course. But many of the legitimate photos are "not typical" and represent the best possible case scenarios, after extremely intense training and strict nutritional regimens.

As for many “miraculous transformations,” the Federal Trade Commission (FTC) And state attorney general’s offices have been exposing them for what they really are… set-ups and outright fakes!

In January of 2007, four diet pill companies you have definitely heard of were sued by the FTC and ordered to pay $25 million in fines.

The reasons: False advertising and no evidence to back up their claims.

San Diego Attorney Todd Macaluso took sworn depositions from several Diet pill before and after models. According to a story in the San Diego Tribune by Penni Crabtree, Los Angeles bodybuilder Mike Piacentino Swore under oath that he was paid to stop working out and to eat ice cream and donuts to fatten him up three weeks in advance of his “before” photo shoot. Then he used his bodybuilding expertise to get back in his usual top shape.

According to an ABC 20/20 expose’, fitness model Marla Duncan said In advertisements that she lost 35 lbs with the help of a popular fat burner pill. However, Jay Nixon, the Missouri Attorney General, found out that Duncan had recently been pregnant and given birth. The “before” photo was taken shortly afterwards. The fat burner pill company settled the case out of court for $100,000 while denying any wrongdoing.

Will you ever look at before and after photos the same again? Do you really want to keep forking over your money to these companies?

AN INTERESTING END TO THE FAT BURNER SAGA…

Diet pills and fat burners are nothing but quick fixes. Every one of them.

Even if they help in the short term, they don’t help in the long term because you are only treating symptoms. Body fat is a symptom of a complex problem with multiple causes including unhealthy lifestyle, poor nutrition, lack of activity and even mental factors like subconscious self-sabotage.

The true solution to any problem, including body fat, is to find the causes and treat them.

After using them for a few years in the 1990's, and after a lot of research, self-experimentation and personal reflection, I made the decision to dump "fat burning" and "pre workout stimulant" pills down the toilet forever. I then decided that I would no longer recommend these products to my readers and clients.

Since then, I've continued my training with no fat burners whatsoever. There has been NO difference in my results and I’ve gone on to win numerous bodybuilding titles.

As a natural bodybuilder today, I routinely reach 4% body fat for competitions and maintain my body fat at around 9% all year, using my own system of natural nutrition and training - NO DRUGS, NO PILLS and NO FAT BURNERS!

I find the obsession so many people have with taking a pill to lose weight both perplexing and troubling at the same time, especially when you consider that fat loss can be achieved naturally, so simply and predictably with nutrition and exercise methods such as what I teach in my Burn The Fat Program

Spending big money, sometimes $40 to $50 a bottle or even more on pills is even more baffling to me when you consider that even if you get some small fat burning effect from the supplements, it's nothing you couldn’t get from another week or two of dieting and exercising!

Think about it.

I recommend you take a pass on "fat burner" pills and supplements and learn how to burn fat the way mother nature intended – through proper nutrition, by building more muscle, and by increasing your activity level to burn more calories.

If you're not satisfied with your results, trust me, it's NOT because you have a "diet pill deficiency."

Fat Loss Lie #3: "You can believe everything you read in the magazines"
-----------------------------------------------------------------------------------------

In general, you tend to trust what you see printed in the magazines, just as you tend to trust the information you hear on the evening news and read in the daily newspapers.

Why? Because the news media and most magazines have mega-credibility. Most people automatically assume - consciously and unconsciously - that if it's in print or on the news, then it must be true.

However, the fitness and bodybuilding publishing industry have some dirty little secrets...

Just as much of the news we hear is "planted," much of the fitness and nutrition information we read in our favorite magazines is also planted and heavily biased.

Publishers realize that the vast majority of readers will believe almost anything if it's printed in a nationally-circulated magazine. As a result they created...
"The magazine / supplement company business model."

Today, most fitness magazine publishers not only depend on supplement company advertising revenue to stay in business, they actually OWN the supplement companies and use their magazines as the primary channel for promoting their products.

It didn't take long before the entire bodybuilding and fitness magazine industry realized that more money could be made selling supplements than selling advertising or subscriptions.

Here's another dirty little secret they don't want you to know about:

Most people cannot sort out where the editorial ends and the advertising begins.... and that is by design.

Editorials are more believable than advertising (that's why they try to make supplement ads look so much like articles these days).

Did you ever notice how many magazine articles are about the latest, greatest "breakthroughs" in supplements? These "articles" aren't really articles at all; they're nothing more than advertisements in disguise... with an 800 number for easy ordering at the end... (how convenient.)

Even if a magazine doesn't have a vested interest in a supplement line, you still can't count on them to reveal the whole truth to you. A full page ad in a high circulation national fitness magazine can cost tens of thousands of dollars, so the publishers don't want to write editorials that will upset, offend or contradict the advertisers.

This is the reason you often get better advice from the smaller, lesser-known newsletters than you do from the major magazines and newspapers.

It's clearly in the magazine's best interest to promote supplements like crazy, and stay in bed with the supplement companies, regardless of whether the products work or not, because the more supplements that are sold, the more the supplement companies will advertise. The more they advertise, the more the supplements sell, and on and on the cycle goes.

It may seem blatantly obvious to you that magazines are "pushing" supplements, or you may have simply suspected it.

However, you would be stunned at how many people - especially beginners - believe every word they read in the "muscle mags" and buy hundreds or thousands of dollars worth of useless "muscle-building" or "fat burning" pills, powders and drinks as a result.

Many people ask me why I became an online publisher rather than starting my own printed magazine. By publishing websites, newsletters and e-books online, I am not handcuffed by the censorship and agendas of the fitness magazine industry.

I do not sell supplements and I have never accepted money to endorse them. I'm not at the mercy of the "magazine / supplement company" business model so I can call it like I see it and just report the scientific facts. In the upcoming lessons, that's exactly what I'll do.

In the next installment of BIG FAT LIES you'll learn more about this subject when I reveal the truth about meal relacement supplements, protein shakes, diet drinks, and liquid diets. Do they really help you burn fat and keep it off? Watch for part 4 to find out!

Train hard and expect success,

Fat Loss Lie #4: "Liquid diets, protein drinks or meal replacement
shakes help you burn fat and keep weight off"
-----------------------------------------------------------------------------------------

Liquid diets go back as far as 1930, when Dr. Stoll's "Diet Aid" was hawked in beauty parlors. In the late 1970's, liquid protein diets such as "The Last Chance Diet" became all the rage, much like low carb diets became popular in the 1990's. According to the FDA, in 1977, 58 deaths were reported by adults following these strict liquid protein diets, which lacked essential nutrients and solid food.

When news of the deaths made the headlines, liquid protein diets fell out of favor. However, they returned just as quickly in different incarnations. One of them was the doctor-supervised liquid protein diet, which provided an extremely low calorie diet (as low as 800 calories per day), primarily aimed at the seriously obese.

Proponents of these "second-generation" liquid diets, which still exist today, say they are safe and nutritionally complete because they are medically supervised and patients are given vitamin and mineral supplements.

The liquid diets became immensely popular again in the late 1980's. According to a New York Times story, when Oprah Winfrey announced the name of the liquid diet program she was using, that company recieved one million phone calls in a single day. By 1988, diet clinics expanded beyond the medical setting and had become a $10 billion dollar industry.

The third generation of liquid diets came in the form of powders or cans of diet drinks, which you could pick up at the local grocery store. Generally, you were advised to eat a shake for "breakfast," a shake for "lunch" then eat a "sensible" dinner consisting of whole foods. Sometimes snacks were allowed in between.

All these liquid diet programs claimed you would lose weight on them. That much is true. But many claimed that you would lose more weight using their products than you would with real, whole food, and that their products would help you keep the weight off. That part is NOT true.

Very low calorie diets (VLCD's) that that emphasize liquid nutrition and de-emphasize whole food, can be unhealthy, nutritionally inadequate and even dangerous, and are one of the worst things you could ever do to your body and your metabolism in the long term. Here's why:

First, these programs are usually 800 to 1000 calories per day or less, which will virtually always trigger your body's starvation response. According to Eleanor Whitney and Sharon Rolfes in the textbook, "Understanding Nutrition, "Very low calorie diet formulas are designed to be nutritionally adequate, but the body responds to this severe energy restriction as if the person were starving - conserving energy and preparing to regain weight at the first opportunity."

Second, the weight comes back. No doubt, the weight losses from liquid diets can be dramatic - but not nearly as dramatic as the weight regain afterward - along with the physical and pychological damage that comes with it. According to Dr. Phillip Sinaikin, an addiction recovery specialist and author of "After The Fast," "A drug addict stands a better chance of recovery than a [liquid] dieter."

The fact is, liquid formula diets do not teach you how to eat in order to stay slim.

In a New York Times survey of 31 men and women who had lost up to 194 lbs on liquid diets, 23 said they began to develop a strong fear of food, yet they experienced uncontrollable cravings and urges at the same time. One respondent said that after a binge that started with 7,000 calories in one day, he had regained 21 lbs in 15 days.

Third: Many of these liquid diet products are poorly formulated and loaded with junk such as pure sugar or corn syrup! YES - CORN SYRUP - That nasty refined sugar that nutritionists are blaming much of obesity and childhood obesity on during the last decade.

You would be shocked - even disgusted - if you looked at the "ingredients list" of some of these drinks and shakes that are actually being passed off as fat loss or health food.

Fourth, even if you know how to select a quality meal replacement product, these products do NOT contain any fat-burning or muscle-building properties that you can't obtain from regular food.

Today, nutritional supplements have come a long way and we now have "fourth generation" products including protein powders and meal replacements that contain protein and carbs. The better products are more adequate in calories than the previous generation of diet drinks and they are usually well fortified with vitamins and minerals and use high quality proteins such as whey and casein. Some even have added fiber.

High quality, modern meal replacement products can play a small role in your nutrition program. But even the very best products will never be superior to real whole foods. Human beings cannot improve on mother nature. Whole food contains naturally-occuring vitamins, minerals, fiber, phytochemicals, and bioactive compounds. They provide bulk and satisfaction and they improve your metabolic functioning.

The truth is that meal replacements are nothing more than "powdered food" (or "liquid food"). They're useful for convenience when you're in a hurry and you don't have time to prepare and eat whole food... but they're not better than food (with a possible exception being post workout drinks, which can also be helpful).

The process of digesting solid whole food every three hours actually stimulates your metabolic rate due to the "thermic effect of food." According to exercise physiologist Victor Katch, the thermic effect of food can be responsible for as much as 10% of your total daily energy expenditure.

Although scientists are still examining the metabolic difference between calories obtained from liquids and calories contained from whole foods, many champion bodybuilders and fitness models have discovered that eating 5 or 6 smaller meals, mostly from whole food, will maintain an optimal metabolic rate, a lot like stoking a furnace with efficiently- burning fuel.

The fat burning solution is to eat real, whole food as much as possible, to eat small frequent meals throughout the day, and avoid very low calorie "liquid diet" products unless your doctor is having you use them for a specific reason. Use the modern, nutritionally-complete meal replacements and protein powders only for convenience purposes, NOT for weight reduction.

Stay tuned for part 5, where you will discover the diet industry's "hidden agenda" behind one of the biggest nutrition and fat loss lies of all... "calories don't count."

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
www.BurnTheFat.com

CLICK HERE to send us your comments about this lesson.

CLICK HERE to find out more about the Burn The Fat program.

-----------------------------------------------------------------------------------------
BURN THE FAT READER FEEDBACK
-----------------------------------------------------------------------------------------

"Dear Tom: I was just about to do a search on the internet to find out the newest pill, powder or whatever to use to get into shape. That's when I stumbled on your website. I ordered your e-book and have since read it. I can't begin to tell you what a pleasure it has been to read. POWERFUL INFORMATION! You've reached me on another level though besides fitness. Your research goes above and beyond just working out or the right kinds of food to eat. You try to get into people's heads. When I read your book, I really felt connected for the first time. I have begun to study and set goals. I have my goal card filled out. I even printed out your last Newsletter. It was excellent. I can appreciate your sense of integrity. I really hope that you can do something to reach the tens of millions of people that need you."

nie wiem czy to nie jest 12 tłustych kłamstw ze strony
https://www.sfd.pl/WIELKIE_TŁUSTE_KŁAMSTWA!!!_Toma_Venuto-t207907.html co o tym sądzicie? nie znam dobrze angielskiego

W troche innej kolejnosci, ale tekst jest bardzo podobny (skrocony) do tego co TY wklejasz.
Ksiazka "Burn The Fat, Feed The Muscle" (BFFM) jest genialna. Przeczytalem dwa razy i szkoda, ze nie ma tlumaczenia na polski...

Jeśli ktoś jest zainteresowany to jestem w posiadaniu kilku pozycji Venuto. A tekst już był. Po polsku nawet.

siema po polsku tzn 12 tłustych kłamstw? jak podałem wyżej. ja jestem zainteresowany za żuć coś w tym temacie

jak masz coś z Venuto to wklej czekam. pozdro