Burn The Fat Feed The Muscle

Why Is Burn The Fat, Feed The Muscle The Best Selling E-Book In Internet History, With Thousands Of Satisfied (And Now Fat-Free) Users In 133 Countries from Algeria to Zimbabwe?
The Worlds No1 Fat Loss Program
Burn The Fat, Feed The Muscle is the #1 best selling diet and fitness ebook in the history of the Internet. In fact, it's one of the best selling e-books on ANY subject in the history of the Internet -... And there's a reason why...

It's because thousands of women and men of every age are burning off BODY FAT - not muscle or water weight - and they're doing it naturally, without supplements, pills or "magic potions," simply by using the proven, scientifically-accurate and common-sense advice found inside this amazing diet and fitness guidebook.

Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another "diet program" into an already over-saturated market. Tom's Burn the Fat can be more accurately described as a "Fat Loss Bible." It is quite simply one of the most complete, detailed, and precise guides to fat loss you will ever read. What makes it so much different than other weight loss publications on the market?

Well first of all, it's not a "weight loss" program, it's a "fat" loss program. This may seem like semantics or wordplay at first, but once you've read just the first three chapters, there will be no doubt in your mind that pursuing "weight loss" is not only the wrong goal, it may be the reason that you've failed to reach and maintain your ideal body weight. Burn The Fat shows you exactly why it's fat you must lose, not "weight" (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it.

Secondly, what makes Burn The Fat different is the amount of attention that is paid to each and every element of successful, healthy, permanent fat loss. Burn The Fat not only thoroughly dispels the lies, myths and fallacies surrounding a very confusing subject, it is simply the most detailed book about fat loss ever written. By reading Burn the Fat, Feed the Muscle, (or better yet, "studying it"), you will learn more about fat loss than you could from an entire semester of nutrition classes or from an entire shelf of maintstream diet publications at your local bookstore.

Click Here To Find Out Why It's The Best Selling Ebook In History!

You may be wondering, "Is this a low carb diet? A high protein diet? A high fat diet? what type of program IS it???" The truth is that Burn the Fat is neither a high protein diet, or a low carb diet. That's because with the information in this book, you will be able to easily determine your own ideal protein, carbs and fats ratio. You will be able to analyze your body type (are you an endomorph, ectomorph, or mesomorph?), you will determine your BMR (Basal Metabolic Rate, or the amount of "maintenance" calories your body requires every day), and you will find out whether you are carb tolerant or carb intolerant.

This personalized approach makes perfect sense because each of us is a unique individual and no two people are exactly alike in terms of body physiology and personal goals.

One of the most powerful chapters in the book is the first one called, "How To Set Powerful, Compelling Goals That Will Propel You Forward and Charge You Up with Unstoppable Motivation." In this chapter, you will learn what is probably the ultimate secret to burning fat and getting in shape... and it has nothing to do with diets, supplements or training programs. There's also a great quote in this chapter from the legendary Green Bay Packers coach, Vince Lombardi...

"The dictionary is the only place success comes before work. Hard work is the price we must all pay for success." That line does a nice job of expressing the "no quick fix" philosophy behind the entire book. In the rest of the book, you'll learn the complete and exact mechanics of fat loss - explained on both a scientific and a practical level (which you can easily apply in your own daily life in terms of what to eat and how to exercise to burn fat).

If there is any drawback to the Burn The Fat ebook, it's that it contains so much information, that some readers may find it a bit overwhelming. Those who are looking for a "cliff's Note's" quick start type of fat loss program, might be a bit intimated at first. The good part however, is that even these types of readers can feel confident and assured that it will be worth the effort because this will literally be the last book they ever have to buy on the subject.

Who will benefit most from Burn the Fat? Everyone!

An Important message about a great new fat loss resource :::
1%u0964 "Burn the Fat, Feed the Muscle"
2%u0964 What I have to say about it
3%u0964 A quick word from author/bodybuilder Tom Venuto about stubborn fat

CLICK HERE For FREE Gifts

"Burn the Fat Feed the Muscle"

If you're interested in getting leaner, there is a great new ebook that you must check out, by Tom Venuto. Tom is one of the most respected names in the bodybuilding game because of the amazing physique he has built WITHOUT the use of steroids or other drugs.
Here is a guy who has competed in bodybuilding 28 times at between 3.7% and 4.5% bodyfat, which is a phenomenal achievement when you realize that it's been done naturally.
Therefore when Tom decides to write down his fat loss secrets then you just have to take a look.

Visit Our Website and Claim Your FREE Gifts

Tom's program is based on using the right type, frequency and intensity of exercise (BURN), which allows you to actually eat more (FEED) and still easily shed your unwanted body fat. There is NO starvation dieting involved.
This program also allows you to keep your muscle, which is important because most conventional diets cause you to lose at least a pound of lean tissue for every pound of fat you lose. Retaining muscle is the key to optimal fat burning metabolism

On this webpage you can read all about Tom's new fascinating 'Burn the Fat, Feed the Muscle' principles: CLICK HERE To Find Out More And Get Your FREE Gifts

Dear Friend,

Tens of thousands of men and women in more than 130 countries are now enjoying the lean and muscular bodies they never believed they could have. The best part is, they did it without drugs, supplements or starvation diets, and without messing up their metabolisms%u2026

How did they do it? They used a scientifically-proven and real-world tested program that's been sweeping the Internet called, Burn The Fat, Feed The Muscle ("Burn The Fat" For short)

CLICK HERE To Check It Out

What Makes This Fat Burning Breakthrough So Exciting is That it Gives You The Power To...

Lose fat permanently. It's a fact - 95% of the people who go on conventional diets gain all the weight back and sometimes they end up fatter than when they started. Burn The Fat teaches you how to be in the successful 5% group that keeps fat off forever.

Lose body fat without wrecking your metabolism. If you've ever started a diet, then smashed into the dreaded "fat loss plateau," it's probably because you cannibalized your own muscle and slowed down your metabolism. The Burn The Fat system teaches you the only way to prevent your metabolism from crashing when you diet and what to do if you think you've already damaged your metabolism
Lose fat without drugs. Steroids or fat burning drugs can work, but the results are temporary and the side effects are nasty. The tiny handful of natural bodybuilders who have learned how to use training and nutrition science to alter body composition without drugs are the only people in the world who keep their fat loss and muscle gains permanently. You will learn these fat burning secrets from a natural bodybuilding champion who knows from real-world experience exactly how it's done and has been teaching "regular people" how to do it for more than 17 years.

CLICK HERE For The Ultimate Fat Loss Program

Lose fat without supplements. 97% of all supplements are a total waste of money! You are being lied to and ripped off by profit-hungry companies that don't give a rat's turd about your health and well-being. If you want to learn the ugly truth about the $13 billion per year supplement industry, and the $40 billion per year weight loss industry, then read every word of this report because it could save you thousands of your hard-earned dollars!

Introducing The World's First Complete Fat Burning System Based on The Secret Techniques of The World's Best Bodybuilders and Fitness Models

"Burn the Fat, Feed the Muscle" (BFFM) is a 340 page fat burning success manual in e-book format, jam-packed cover to cover with all the fat loss methods previously known by only by an elite group of top fitness models and bodybuilders.

All around the world, thousands of people are calling Burn The Fat their "Fat Loss Bible" because in one place, you now have all the information you'll ever need to help you melt away body fat permanently without losing muscle and without using risky and dangerous drugs or expensive and unnecessary supplements.

Here's just a small sample of what you'll learn when you Get your copy of Burn the Fat, Feed the Muscle today:

Fat burning nutrition secrets to break through any fat loss plateau - even if you have bad genetics, a slow metabolism or you've been stuck at the same weight for years! 10 fool-proof methods that work like magic every time.

The top twelve worst foods you should never eat
The top twelve best foods you should eat all the time

How to crank up your metabolism and turn your body into a food-incinerating, fat-melting human blast furnace! Easy metabolism-boosting techniques revealed!

The #1 reason why most people can't drop the last 10 -20 lbs of ab flab and how you can lose it with ease...and (if you want to), go even further and get hyper-ripped and rock-hard like a bodybuilder or fitness model.

Which body type classification you are and how to eat right for your body type (if you're eating wrong for your body type you can forget about losing any body fat no matter how hard you train or how strictly you diet)

How to boost your energy levels higher than you ever thought possible - almost instantly! (you'll notice the difference the very first day)

The #1 most effective way to burn body fat ever (If you could only make one change to your current diet program, this would be it!)

Dozens of the best-kept fat loss secrets of bodybuilders and fitness models that almost NOBODY knows about...compiled by a 14-year, rare study of the most "ripped"athletes on earth.

The three critical factors that determine whether you'll lose muscle while dieting...and how the slightest nutritional "tweak" can guarantee you keep every ounce of lean body mass while dieting!

7 strategies to make sure your body never goes into "starvation mode" and the one thing you must do immediately if you suspect it's already happened to you.

What to do when you've tried everything and the stubborn fat still won't come off (this is one of the little-known tactics bodybuilders and fitness models use in the final weeks before competitions)

Why you don't need supplements (they're totally optional), and why you'll never get the whole truth about "fat burner" supplements from any magazine (Even if they wanted to tell you, there's a reason why they CAN'T!)

Why you will almost ALWAYS fail to keep the fat off permanently if you use a conventional low carbohydrate diet - If you've failed on low carb diets before (especially diets that put you in ketosis), this is the reason why!

How a "unique new spin" on the old low carb diet can increase your rate of fat loss to the maximum possible without muscle loss or metabolic downgrade
Fat-slashing cardio routines and the truth about how much cardio you REALLY need to lose body fat and when you should do it for maximum impact

Not one, but FOUR weight training programs designed to fit your schedule and experience level - plus a "conservative" routine for "time-crunched" people who can't train as often as they'd like to - YOU pick the routine you want; its all mapped out for you day by day

The psychology of permanent fat loss...Goal setting and motivation tactics that program your subconscious mind for massive success...Follow this "secret mental training formula" and you'll be practically "hypnotized" into eating properly and working out consistently!

And that is just the beginning! Burn the Fat Feed the Muscle is so much more than just an "e-book" - it's a complete fat burning SYSTEM for sure-fire success.

In fact, this is quite possibly the most comprehensive program for fat loss ever developed because it covers fat burning nutrition, fat burning cardio training, fat burning weight training, as well as the fat burning psychology and motivation techniques that none of the other trainers or nutritionists teach ever you!

The Worlds No1 Weight Loss Program

There are many fantastic ways to get focused and motivated to begin a diet or exercise program, but often the most difficult thing to do is keep that drive and ambition alive for more than a few weeks and see your goal through to completion.
Within just weeks of starting, many people have already hit their first snag or setback, and as a result, have slipped backwards in the mental focus and motivation department. Setting goals in writing is an essential step to success, but how do you stay focused on them? One technique I have used ever since my very first bodybuilding competition 18 years ago, is...
The "contest countdown calendar."
I have used it ever since, through 28 competitions and it will work for you too, for any fitness goal.
I purchase a desk or wall calendar - the type that shows each week stretching horizontally across the page with an open block of space for each day.
After I set my goal and place a deadline on it, I do NOT stop there. I take out my calendar and start counting backwards from my target goal deadline to the present day.
T-minus 117 days....
T-minus 116 days...
T-minus 115 days....
I also fill in my workouts for the entire 3-4 month period, which is the typical length I allow for my mid-range goals like contest prep.
you would be shocked - pleasantly so - just how focused this keeps you. Even better still, you get MORE and MORE motivated with each passing day you countdown because the deadline is getting closer
Deadlines are absolutely critical to your success. Little gets done without deadlines.
There is a saying in management and psychology that "work will always expand to fill the time allowed for it's completion."
Remember term papers in school? when you were given a term paper assignment and you had the entire semester to do it, did you run home that first night and get cracking on it?
How about after a week? two weeks? A month? TWO MONTHS?
probably not, eh?
If youre like most people, you put it off until the last minute and you barely got it turned in on time. In fact, there are always a few people who pull all nighters the night before!
Alas, the power of the deadline!

In your fitness endeavours, if you don't have IMPENDING deadlines that give you that twinge in your stomach that says "take action now, or else!" then you find it very easy to say to yourself, ' I have plenty of time so this one cheat meal doesn't matter... it doesn't make much difference at this point if I skip this one workout... I have time to make it up..."
And then, just like the term paper, you are scrambling at the last minute to reach your weight goal. But in the case of a your body, the consequences are more severe and painful than just a bad grade or late penalty.
Inevitably, you succumb to crash dieting and overtraining or other unhealthy fast-weight-loss madness, which eats up your own muscle like a hungry cannibal and sends you spiraling into the dark pit of metabolic damage and the inevitable plateau and weight gain that follow.
But the solution is so simple: Count your way down to success!
Don't stop with setting goals. Put your goal countdown on paper, review your goals every single day, AND know, every single day, how many days there are until your target goal date. You will stay more consciously focused and even better, your unconscious mind will go to work for you in keeping you motivated, on track, and on schedule. You'll come in for a landing on your goal deadline date like an F-16 landing on an aircraft carrier.
I just did my countdown calendar earlier this week... T minus 117 days til my next bodybuilding competition, and thanks to this simple but powerful technique, I'm already focused like a laser beam and have been making steady progress without so much as a hiccup...
Don't under-estimate this simple technique... Give it an honest test... because it's often the simplest motivational techniques that are the most powerful of all!.
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle," which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: The Worlds No1 Fat Loss Program
The Worlds No1 Fat Loss Program

Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach From New Jersey Teaches You How to Turbo-Charge Your Metabolism, Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation ... Guaranteed!

Discover How He's Taught Thousands of People to Get Leaner Faster Than They Ever Thought Possible!
Even if You Have Less-than Average Genetics... Even If You've Never Succeeded at Losing Weight Before... Even If You Have Stubborn Fat Deposits That Don't Seem To Budge... Right Here You've Found The Fat Loss Success System You've Been Looking For!

The Worlds Best Fat Loss Program

Outlaw bodybuilder Thumbs Nose At Weight Loss "Experts" Who Earn Fortunes On The Sweat And Dreams Of Young Men & Women, And Finally Reveals The Simple Proven Science
Of Fat Loss No One Else Will Tell You About...


CLICK HERE to get your copy of the FREE 12-part mini course, BIG FAT LIES! We'll also give you a FREE subscription to the world-famous, no-hype, no B. S. fat burning tips e-zine, plus a 40 page FREE report, Skyrocket Your fat loss Success! All these gifts are YOURS Free as a thank you for visiting our website.

::: Important message about a great new fat loss resource :::

1. "Burn the Fat, Feed the Muscle"
2. What I have to say about it
3. A quick word from author/bodybuilder Tom Venuto about stubborn fat

::: "Burn the Fat Feed the Muscle" :::

If you're interested in getting leaner, there is a great new ebook that you must check out, by Tom Venuto. Tom is one of the most respected names in the bodybuilding game because of the amazing physique he has built WITHOUT the use of steroids or other drugs.

Here is a guy who has competed in bodybuilding 28 times at between 3.7% and 4.5% bodyfat, which is a phenomenal achievement when you realize that it's been done naturally.

Therefore when Tom decides to write down his fat loss secrets then you just have to take a look.

Tom's program is based on using the right type, frequency and intensity of exercise (BURN), which allows you to actually eat more (FEED) and still easily shed your unwanted body fat. There is NO starvation dieting involved.

This program also allows you to keep your muscle, which is important because most conventional diets cause you to lose at least a pound of lean tissue for every pound of fat you lose. Retaining muscle is the key to optimal fat burning metabolism.

The Ultimate Fat Loss Program

Burn the Fat Feed the Muscle has already worked for tens of thousands of people in 137 countries worldwide. My system can work for you too. If you're tired of all the hype and b.s., if you're ready for the truth, and if you're really sincere about wanting to reach your goals, then don't put this off! Make a decision that could improve your life today! As motivational speaker Tony Robbins says, "It's in your moments of decision that your destiny is shaped." Right now, if you don't decide to take the first step towards a better body, better health and a better you, then you're deciding to keep looking and feeling the same as you've always been.

Do calories matter or do you simply need to eat certain foods and that will guarantee you'll lose weight? Should you count calories or can you just count "portions?" Is it necessary to keep a food diary? Is it unrealistic to count calories for the rest of your life or is that just part of the price you pay for a better body? You're about to learn the answers to these questions and discover a simple solution for keeping track of your food intake without having to crunch numbers every day or become a fanatic about it.

In many popular diet books, "Calories don't count" is a frequently repeated theme. Other popular programs, such as Bill Phillip's "Body For Life," stress the importance of energy intake versus energy output, but recommend that you count "portions" rather than calories%u2026

Phillips wrote,

"There aren't many people who can keep track of their calorie intake for an extended period of time. As an alternative, I recommend counting 'portions.' A portion of food is roughly equal to the size of your clenched fist or the palm of your hand. Each portion of protein or carbohydrate typically contains between 100 and 150 calories. For example, one chicken breast is approximately one portion of protein, and one medium-sized baked potato is approximately one portion of carbohydrate."

Phillips makes a good point that trying to count every single calorie - in the literal sense - can drive you crazy and is probably not realistic as a lifestyle for the long term. It's one thing to count portions instead of calories - that is at least acknowledging the importance of portion control. However, it's another altogether to deny that calories matter.

Calories do count! Any diet program that tells you, "calories don't count" or you can "eat all you want and still lose weight" is a diet you should avoid because you are being lied to. The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow.

Anything that sounds like work - such as counting calories, eating less or exercising, tends to scare away potential customers! The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.

I believe that it's very important to develop an understanding of and a respect for portion control and the law of calorie balance. I also believe it's an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis - including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.

The law of calorie balance says:

To maintain your weight, you must consume the same number of calories you burn. To gain weight, you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.

If you only count portions or if you haven't the slightest idea how many calories you're eating, it's a lot more likely that you'll eat more than you realize. (Or you might take in fewer calories than you should, which triggers your body's "starvation mode" and causes your metabolism to shut down).

So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here's a solution that's a happy medium between strict calorie counting and just guessing:

Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch all the numbers including calories, protein, carbs and fats. Once you have your daily menu, print it, stick it on your refrigerator (and/or in your daily planner) and you now have an eating "goal" for the day, including a caloric target.

Rather than writing down every calorie one by one from every morsel of food you eat for the rest of your life, create a menu plan you can use as a daily goal and guideline. If you're really ambitious, keeping a nutrition journal at least one time in your life for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started on the road to a better body is one good menu on paper. If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods using your primary menu as a template.

Using this meal planning method, you really only need to "count calories" once when you create your menus, not every day, ad infinitum. After you've got a knack for calories from this initial discipline of menu planning, then you can estimate portions in the future and get a pretty good (and more educated) ballpark figure.

So what's the bottom line? Is it really necessary to count every calorie to lose weight? No. But it IS necessary to eat fewer calories then you burn. Whether

So what's the bottom line? Is it really necessary to count every calorie to lose weight? No. But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don't count calories and eat less than you burn, the end result is the same - you lose weight. Which would you rather do: Take a wild guess, or increase your chance for success with some simple menu planning? I think the right choice is obvious.

For more information on calories (including how calculate precisely how many you should eat based on your age, activity and personal goals, and for even more practical, proven fat loss techniques to help you lose body fat safely, healthfully and permanently, check out my e-book, Burn The Fat, Feed The Muscle at Burn the fat Feed The muscle

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: Burn the fat Feed The muscle

Just the other day, I came across a story about another "revolution
in weight loss," with scientists claiming to have devised a workout
that burns three times more fat than regular workouts lasting twice
as long.

According to the story, the researchers found their specific brand
of interval training triggers a metabolic response that allows more
fat to be burned under the skin and within the muscles.

Can you really lose weight three times faster with only half
the exercise?

Here, as Kent Brockman would put it, is my two cents...

First, let's take a closer look at what happened in the study.

Researchers at the University of New South Wales and the Garvan
Institute studied a group of overweight women, putting them through
a 20 minute cycling regime in which they sprinted on a stationary
bike for 8 seconds followed by 12 seconds of cycling lightly [1].
The women performed the workout three times a week for 15 weeks.

"They lost three times more weight than other women who exercised
at a continuous, regular pace for 40 minutes," says University of
New South Wales Associate and study co-author Professor Steve Boutcher.
The scientists believe the regime would also be applicable to swimming,
walking, running and rowing.

Other types of interval training using longer work and rest periods,
says Professor Boutcher, are not as effective for overweight people.
As far as I can tell, the work-rest ratio (8-second sprint, 12-second
recovery) is based on a previous study by the same researchers showing t
hat short work and rest ratios burn more calories than longer (24-second
sprint, 36-second recovery) intervals.

Boutcher thinks the current government recommendations for exercise
are largely ineffectual. "Walking for 60 minutes, seven times a week
does not result in much fat loss, usually 1.15 kilograms over 15 weeks,"
he says. "For a lot of overweight people this is going to be a revolution."

So, is this a revolution in weight loss?

Maybe... if you've had your head in the sand for the last 10 years.

Using interval training to lose fat is certainly not a revolutionary
idea. It forms the core of the cardiovascular workouts featured in
the Fight Fat and Win (FFW) programs. And there are plenty of other
people who have been writing about it -- and using it -- for a number
of years.

However, even though interval training is both a highly effective
and time-efficient way to train, saying that it'll help you lose
weight "three times faster" than regular cardio does (in my opinion,
anyway) paint a rather overly optimistic picture about what to expect.

I'll explain why in a moment.

Yes, I know that interval training is often said to be "nine times"
more effective than steady-state aerobic exercise. However, if you've
actually read the study on which this claim is based (Interval Training
and Fat Loss: The Untold Story), you'll know that neither group in the
study lost a significant amount of weight. The aerobic exercise group
lost one pound, while the interval-training group lost an average of
just 100 grams. And that was after 15-20 weeks of regular exercise.

With all the fuss about interval training and fat loss, you'd think
there are dozens of studies to show that it consistently leads to
greater fat loss than steady-state cardio. But there aren't.

It's true that interval training is a great way to increase calorie
expenditure in the hours after exercise. It's also been shown to boost
the activity of various fat-burning enzymes. However, most studies of
interval-style workouts have looked at changes in performance and
fitness, rather than weight loss.

Studies to track changes in body composition are few and far between,
which is one of the reasons this Australian study caught my eye.

However, when I looked at the research in detail (and the paper has
yet to reach the pages of a peer-reviewed journal, so I only had
access to a short summary of the study), the results weren't quite
as exciting as they first appeared.

At the end of the 15-week study, the interval-training group had lost,
on average, 2.5 kilograms (5.5 pounds) of fat. The steady-state group
actually gained 0.5 kilograms (1.1 pounds).

So, the actual amount of fat lost in the interval training group wasn't
all that great -- 5.5 pounds over 15 weeks, which works out at just 0.37
pounds of fat loss per week. This figure doesn't really grab your attention
like "three times greater weight loss."

In fact, I can't actually figure out how the researchers arrived at a
figure of "three times greater weight loss," as the interval-training
group lost weight while the steady-state group gained it.

What about diet? How did that affect the results?

Although the women's calorie intake was monitored using a food diary,
self-reporting is a notoriously inaccurate way to estimate calorie
intake. Some studies show that people underestimate their calorie
intake by up to 50% [2]. In other words, someone who says they are
eating 1000 calories per day may really be eating 2000 calories.

So, changes in calorie intake might have been primarily responsible
for any weight loss. Or they might have had nothing to do with it.
We don't really know for sure.

And we still don't know how well interval training compares to more
intense steady-state cardio. This study used only moderate-intensity
cardio (60% VO2max). To trigger a substantial post-exercise calorie
burn, you need to work at around 75% of VO2max, or 85% of your maximum
heart rate. It's possible that steady-state cardio performed at or above
this threshold would produce very similar results to interval training.

With all that said, I still think that interval training is a great
way to lose fat. It's something I use myself and recommend to others.
In fact, the interval training used in this Australian study is very
similar to the level III workout in the Fight Fat And Win (FFW) program,
which involves a 25-minute workout sandwiched between 5 minutes of
warming up and 5 minutes of cooling down.

However, interval training alone is not a magic bullet, and I think
most people would be disappointed losing only 5.5 pounds of fat after
15 weeks of exercise. A program that combines resistance exercise, good
nutrition AND interval training is one that will deliver the best results.

C Finn, UK


References

1. Trapp, E.G. & Boutcher, S.H. Fat loss following 15 weeks of high
intensity, intermittent cycle ergometer training. University of New
South Wales, Sydney, Australia

2. Lichtman, S.W., Pisarska, K., Berman, E.R., Pestone, M., Dowling, H.,
Offenbacher, E., Weisel, H., Heshka, S., Matthews, D.E., & Heymsfield, S.B.
(1992). Discrepancy between self-reported and actual caloric intake and
exercise in obese subjects. New England Journal of Medicine, 327, 1893-1898

About The Author

Christian Finn holds a masters degree in exercise science, is a certified
personal trainer and a regular contributor to Men's Health, Men's Fitness
and other popular fitness magazines.
www.FinnsFitnessFacts.com
The worlds #1 Fat Loss Program

"No Pain, No Gain." Is this aphorism just a fitness myth and downright bad advice? A lot of people seem to think so. I have another perspective to offer you. What you're about to read is an excerpt of an interview I did with Scott Tousignant, a top fitness trainer and motivation coach from Canada. Being a student of psychology as well as physiology, I think this was one of my favorite interviews as it deals with the mind as much as the body. If you choose to adopt the mindset you'll learn in this interview, I believe that your new level of fitness achievement and personal growth in every area of your life will astound you%u2026

Scott Tousignant: Tom, I've heard you talk about stepping outside of your comfort zone, and embracing discomfort. Can you talk a little bit about the importance of this?

Tom Venuto: It goes hand in hand with personal growth and being better than the you of yesterday. If that's your attitude, and if that's your belief system, and it becomes part of your conscious awareness, you realize that you have to keep growing. You realize there is no such thing as retirement. Retirement equals death. When those kinds of things are your belief system, when you have those kinds of beliefs, the next question - the only next question - is HOW? How do I keep growing? It's simple: You have to expand your boundaries. We're all living inside these little circles or these small boxes, and you've got to get outside the box. It's like, do you know those little crustaceans that keep growing and they have to discard the old shell and find a bigger shell to accommodate the bigger size?
Burn the fat Feed The muscle

Scott Tousignant: Yeah.

Tom Venuto: Well eventually that creature reaches maturity, but we never stop, or at least that should be part of our purpose. We don't reach a state of adulthood or a state of maturity in our personal development where we're finished with growing. You approach life and you approach your vocation and your sport or your hobby as constant growth and you expand forever. You step over your boundaries, you step over your past limits. And that means going into the unknown. You step out of the familiar and into the unfamiliar, out of the comfortable into the uncomfortable. You get out of your comfort zone. The Late Cavett Robert, who was founder of the National Speakers Association, said something that always stuck with me:

"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."

Scott Tousignant: [laughs]

Tom Venuto:: Most people want that womb of comfort. But the extraordinary people are the exact opposite. They know they have to get out of the comfort zone, and into new territory or they'll die inside that old, small shell. Walt Disney once said that he never wanted to repeat a past success. He was always creating something new. They called it "Imagineering." They had to create something new and different that they had never done before. It was a never ending process of constant growth and look at where Disney is today.

Scott Tousignant: That's right.

Tom Venuto: This is playing the game at a new higher level. And to play at a new, higher level, you have to grow. You have to become more. You have to step up and step out. You step out of what you've already done and into new territory because that's where growth takes place. I think it's one of the single most important secrets of personal growth and change: You don't change by doing what you've already done. Here's another little quote that everybody should post on their bulletin board, their computer desktop or somewhere they can always see it:

"Do what you always did, get what you always got."

Scott Tousignant: Right.

Tom Venuto: That pretty much sums it up. You have to do what you always did just to maintain. You have to work at the level you've always been working at just to prevent yourself from going backwards. You're working against entropy in this world. And the world is changing! Think about technology in business - it's changing so much, so fast, that if you don't step outside of your comfort zone and grow in your business and career, you're going to lose your job. Your competition is going to eat you for lunch, but most people won't step outside of their comfort zone. 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? Because change is painful. By definition, what's it like outside the comfort zone?

Scott Tousignant: [laughs] Uncomfortable.

Tom Venuto: [laughs] Right, uncomfortable! The change is uncomfortable. Sometimes it's physically painful, but always mentally and emotionally, in the form of discipline, uncertainty and fear. I don't care what anybody says about "no pain, no gain." That phrase gets knocked all the time as if it were wrong. Well, I'm going to tell you, the fact of life is that you don't grow unless you step outside the comfort zone, and outside the comfort zone is discomfort.

Scott Tousignant: Mm-hmm.

Tom Venuto: It's the losers who put their own semantic spin on "no pain, no gain," to make it seem like a bad thing. But, hey, 95% of the people in the world are not achievers so that's not surprising. The winners understand "no pain, no gain," and stepping outside the comfort zone in a healthy context, so they embrace it.

Scott Tousignant: Right. And I think an important point to make is that, as you step into discomfort and try these new things and grow, your comfort zone will expand, so you've got a much bigger comfort zone. These things that may seem uncomfortable right now become comfortable to you.

Tom Venuto Exactly. And then you've got to keep stepping outside of that comfort zone and then a new level opens up beyond you that you never saw before. The next level. There's always a next level.

Scott Tousignant: Mm-hmm.

Tom Venuto: When you're talking about something big like 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 you know what? 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. Do you know how you develop flexibility? What does the 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, right?

Scott Tousignant: Yeah.

Tom Venuto: You hold it just long enough, and then what happens? The discomfort goes away, because the muscle becomes more pliable, and the range of motion is increased. And the next time, you stretch it a little bit further.

Scott Tousignant: Right. Good analogy.

Tom Venuto: Each time, you stretch 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.

Scott Tousignant: Right.

Tom Venuto: You expand your comfort zone slowly. The elite athletes and high achievers really have to push themselves; they're going to test their limits. If you're not an elite athlete, and you take the advice, "no pain, no gain" too literally, then 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?" And 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."

Scott Tousignant: [laughs]

Tom Venuto: I think that's how most people should approach this. It's not about how much you can injure yourself.

Scott Tousignant: Right.

Tom Venuto: That would be just plain dumb. Stretch yourself just a little bit. You have to extend your range of motion, you have to extend your boundaries, or you can't grow. You can't improve unless you stretch yourself. If you do the workout you've always done, you're going to get the body you've always gotten. 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? You've got to step out, you've got to break comfort zones, and I don't care how hard you think you're working, if your body is not changing, then whatever you're doing right now is inside your comfort zone.

Scott Tousignant: That's right. Again, like the slow stretching, it's the day by day, and just be better today than you were yesterday.. Awesome. That's just incredible advice. Thanks Tom.

This interview was an excerpt from the MP3 audio interview program,Unstoppable Fat Loss