Following on from the last post concerning protein myths here is an excellent article on a protein benefit by Tom Venuto. Oh, by the way, Mum has put on 2kg!! (read my previous post to see why for some people putting ON weight can be so good).
Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food Group
By Tom Venuto, NSCA-CPT, CSCS
Burnthefat.com
There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!
One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.
In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.
Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called, “dietary thermogenesis” (also known as the thermic effect of food).
In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.
The researchers found that during weight maintenance, the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.
Although calories will always be the bottom line when it comes to fat loss, studies such as these are confirming what bodybuilders have known for a long time: That calories are not the only factor that can influence your body composition. Your protein intake and your ratios of protein relative to carbohydrate and fat can clearly play a key role in helping you lose fat and keep the fat off.
None of this is news to bodybuilders or to anyone who is already familiar with bodybuilding-style nutrition programs such as Burn The Fat, Feed The Muscle. But it’s interesting that such positive results were achieved in studies where protein was increased so conservatively - as little as 30 additional grams of protein per day or a 20% increase above traditional protein recommendations.
Many bodybuilding-style diets (such as Burn The Fat and Body For Life) call for as much as 30%-40% of the total daily calories from protein and some competitive bodybuilders crank up the protein (temporarily) to as much as 50% before competitions.
I’m curious to see if any research is ever conducted with these more aggressive protein intakes. If so, my guess is that we will find once again, that the bodybuilders are ahead of the science when it comes to the manipulation of diet for improving body composition.
The take home lesson is simple: If you remove some carbs and put in some protein - nothing too radical; even as little as trading 30 grams per day of carbs for 30 grams of lean protein - this small change in your diet may decrease your appetite, decrease your body fat and help you keep the fat off after you lose it.
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: burnthefat.com.
Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Wednesday, August 26, 2009
Tuesday, February 3, 2009
Diet Failure - 8 reasons.
Following is a very good article by Tom Venuto, a natural lifetime (steroid-free) bodybuilder, fat loss and nutrition expert, and author. He expertly covers in detail the 8 main reasons why most people have already abandoned their new year fat loss resolutions.
Already?
Yep! I Know, It's February already, and it's really not your fault. You made the resolutions a month ago determined to make a difference this year, but, unfortunately, they are all shot to hell.
But, it is only the beginning of February - really still 11 months to go!
Go on! Read what Tom has to say, grab a hold of those resolutions again and go for it. It's never too late for success!
8 Reasons Why You Keep Falling Off The Diet Wagon
By Tom Venuto
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
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: BurnTheFat.com
Biceps Workout.
Adjustable Bar Curls.
25.0 kg (55.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 5 reps (5)
47.5 kg (104.7 lb) x 1 rep (4)
30.0 kg (66.1 lb) x 10 reps (16)
25.0 kg (55.1 lb) x 12 reps (30)
Next time - Legs.
Already?
Yep! I Know, It's February already, and it's really not your fault. You made the resolutions a month ago determined to make a difference this year, but, unfortunately, they are all shot to hell.
But, it is only the beginning of February - really still 11 months to go!
Go on! Read what Tom has to say, grab a hold of those resolutions again and go for it. It's never too late for success!
8 Reasons Why You Keep Falling Off The Diet Wagon
By Tom Venuto
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
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: BurnTheFat.com
Biceps Workout.
Adjustable Bar Curls.
25.0 kg (55.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 5 reps (5)
47.5 kg (104.7 lb) x 1 rep (4)
30.0 kg (66.1 lb) x 10 reps (16)
25.0 kg (55.1 lb) x 12 reps (30)
Next time - Legs.
Subscribe to:
Posts (Atom)