T25 - The New Workout for Beachbody

I just ordered the new T25 workouts from Beachbody.

They should be here in about a week. I'll be using them to lose some weight and will post my progress ( or lack thereof) here.

Are Meal Replacement Drinks Good For Me?

Linda, from Baltimore, asks, " Are meal replacement shakes good for me? Can they really be healthy?"

The short answer is, "Be careful."

I sense a healthy dose of caution in your question, Linda. I think that's a good thing.

Make sure the particular meal replacement drink you select has the nutrition you require. Not all of these shakes, smoothies, and drinks are created equally.

I like the Shakeology drinks. They work just fine for me as a lunch replacement. But some people may be sensitive to one of the many ingredients in this drink.

Do your research. Take it slowly, especially at first. Listen to your body and how it reacts. And ask this question to your physician. That's what she's there for.

Drinking a healthy nutrition shake can be a great boost to your day. It can save you time and money when you compare it to that Big Mac combo!

Another alternative to the shakes is to juice your own fresh fruits and vegetables. Juicing is not as fast or as convenient but the drinks are really healthy - in my opinion.



Hope this helps.

If I Go On A Juice Fast, Where Does My Protein Come From?

A common concern for anyone seriously contemplation going on a juice fast to lose weight is where to get their protein.

The first thing to recognize is that vegetables have some protein. Spinach, broccoli, lettuce, and cabbage all contain significant amounts of protein. For instance, a cup of spinach contains about 5.3 grams of protein and a cup of broccoli has about 4.6 grams.  ( source)

So ...selecting veggies that have the most protein can go a long way in ensuring you have adequate protein in your daily diet.

The second thing is to realize that we typically feel like we need more protein than we really do.

How much protein do we need? It depends.

Here is a calculator to help you best answer that question as it relates to you!

 The Protein Needs Calculator.

Lastly, you can boost your protein intake with a powder.

Is Zumba An Effective Way to Lose Weight?

Do you Zumba? It seems everyone does. They even hold classes at the community rec center and the church basements!
The question is: ""Is Zumba an effective way to lose weight?"

The answer is: Yes and no. Yes, Zumba workouts are a fun way to burn calories and that is an important part of any sensible weight loss program. But it's only one part. You also need to eat sensibly as well.

It's a two part program. Zumba can be one part - and a great way to get exercise and burn calories. Just don't fotget to eat right!

Every Other Day Diet Review - Can You Really Lose Weight With This Diet Plan?

Are you ready to really lose weight?

Maybe this time you've had it! Maybe you are sick and tired of looking in the mirror and seeing those puffy jowls and that double chin. Don't you want to see a slim, full-of-life you staring back? Perhaps you've put on another few pounds. Isn't it time
to lose that excess weight?

If you've decided to lose that weight, you may be wondering if the Every Other Day Diet could be your key to safely losing those extra pounds. You are probably wondering, "Would this diet plan really work?" or " Just what makes it so different from all those other diets?"

You need an effective eating plan!

If you are like me, you have good reason to ask a few questions before you jump into another diet program. Without a doubt, you'll need an effective eating program if you're ever going to
lose that weight. But with so many gimmicky diets being offered it is vital to know whether or not the program you are about to begin is sound.

Actually, there are many different ways to lose weight. Some methods are sound. Some are not. It is important that you choose a diet plan that you can stick with. There are difficult diet plans and ones that you can stick with more easily.

You want a diet plan that you can follow.

If you go on a diet that is too difficult to follow, you will probably be worse off than when you started. Few things are more frustrating than getting all motivated to lose weight and then failing to follow through. If your going to lose weight successfully you need to find a sound plan that you can follow.

That's one of the keys to the Every Other Day Diet Plan. It has what you might call a safety valve built into it. Every other day you are allowed a break. Actually the name is a bit misleading. If you just tired dieting one day and eating just as you pleased.....you would likely GAIN weight!

The Every Other Day Diet is a realistic plan you can stick too!

Now - let's be clear - there are guidelines you'll need to follow. But I think you will agree, the Every Other Day Diet takes a lot less discipline and willpower than many other diet plans. It is not magic and you can fail with this diet ...if you don't follow the plan. But it is a realistic plan that can let you successfully lose weight and still eat the food you love.

Jon Benson's Every Other Day Diet has been reviewed by both a nutritionist and medical doctors. After examining it closely, they gave it their approval. The plan comes with a 60 day
money back guarantee so you can try it totally risk free. I can tell you if you are willing to lose weight at a reasonable pace and exercise moderately during the program; you should have no
problem losing weight.

It's not for you if you want a quick fix.

If you are looking for a gimmicky, rapid weight loss program that will compromise your health - then this is definitely NOT the program for you. But if you want a nutritionally sound method to
lose weight - and one that does not take unusual will power to follow - I suggest you learn more by checking out the short video presentation by clicking on the following link.

Click Here! Watch The Eye Opening Fat Loss Presentation

Want To Learn How To Build Muscle Fast?

Would you like to learn how to build muscle fast? It is easier than you may think. Many bodybuilders and gym rats are confused and frustrated as they try and fail to build muscle quickly. They spend hours in the gym or at home working out with weights and never build the muscle mass they desire.

They have not learned the secrets of how to build muscle fast. In this article we will examine why muscles get bigger. We will show you the ideal number of sets and repetitions needed to build muscle fast.

We will examine why you need to train your legs in order to properly build up your whole body. And we will show you why it is so important to get the proper nutrition after you finish your workout.

The human body is an amazing machine. It is tremendously adaptive. We can use this ability to adapt to help build muscle fast. The goal in weight training is to tear down your muscles.

Choose a weight that puts the proper load on your muscles and they will adapt by growing back bigger and stronger. The proper load will cause your muscles to slightly tear and weaken. Muscles repair and grow stronger while resting after your workout. Doing the proper number of sets and repetitions while weight training is a key to learning how to build muscle fast. Too little stress on the muscles will lead to little increase in muscle mass. Too much stress on the muscles will also lead to disappointing results.

What is the proper number of sets to build muscle fast? Do 5 to 7 sets on the large muscle groups such as the chest, back, and thighs. Do 2 to 4 sets for the smaller muscles. For most exercises 5 to 7 repetitions will best build your muscle mass most quickly.

Use a weight heavy enough to get the most out of those 5 to 7 reps. The exceptions to this rep range are the calves and abdominal muscles. Go for 10 to 12 reps with these muscles. How do you build muscle fast ? By training with a heavy enough weight to limit your repetitions.

It is important to train the entire body. Have you ever seen someone who trains their upper body and neglects their legs? The funny thing is that neglecting the legs can also retard upper body development. Since the muscles in the legs and buttocks are so large, they cause the body to release more of the hormones that are essential to muscle growth. These hormones benefit muscle mass throughout the body.

When you exercise these large muscle groups think of them as factories that produce muscle building hormones. Do not neglect the crucial period after your workout. Remember muscles repair and grow stronger while the body rests and recovers. The first few hours after your workout is the period of time your muscles are most ready to take in nutrition. Be sure to give your body the nutrition it needs to build muscle back fast.

Hopefully this article has helped you learn how to build muscles fast. We have learned why muscles become bigger. We have shown you the proper number of repetitions and sets to build muscle fast. We have discussed the importance of training your lower body. And we have shown the importance of getting the proper nutrition after your workout.

Building muscle fast can be done with the proper techniques. Follow the steps outlined in this article and you should start to see results quickly.

How Does Your Body Burn Fat?

How does your body burn fat? Many people want to lose
excess body fat. An increasing percentage of people in our modern
society find themselves overweight. Those overweight folks usually
attempt to remove their excess weight through fad diets and wonder
pills. This leads to failure and frustration.

A better understanding of how the body naturally burns fat can help
those who want to reduce naturally and safely. In this article we will
look at the three sources of calories and how your body uses each source.
We will look at what type of diet best burns body fat safely and
effectively. We will take a look at how exercise helps your body burn fat.
We will look at other factors such as proper rest and stress reduction and
their role in helping you burn body fat. Let's begin with an examination
of the three primary sources of calories and how they affect your body in
burning fat.

In order to answer the question, " How does your body burn fat ? " it is
important to look at the three primary sources of calories. These
sources are carbohydrates, fats, and proteins. Except for water, protein is
the most plentiful substance in your body. It is the major building
material for the body. Because protein is so important in building and
repairing your body, it is not used by the body for energy when enough
carbohydrates and fats are present.

Carbohydrates are the main source of energy for you body. They provide us
with immediate energy by combining with the oxygen in our blood.
Fats are the concentrated energy source of the body. They have over two
times the calories per gram of carbohydrates or proteins. In order for our
body to burn fat we need to eat the proper diet.

A diet that will enable our body to burn fat needs to restrict
carbohydrates. The popular low carbohydrate diets are based on this
fact. If the body has no carbohydrates to burn, it next burns body fat.
But, while a high protein and low carbohydrate diet can be helpful in
burning body fat ; it can also have harmful long term effects. Make sure
your diet is not overly restrictive. Make sure you are still getting the
proper nutrients with any diet that restricts carbohydrates.

Any discussion of the question, "How does your body burn fat ?" must
examine the role exercise plays in burning body fat. Once your body is
using body fat as a source of energy, you need to exercise in order to
burn that energy. An increase in physical exercise will help you burn
more body fat. If you want to burn off some body fat, try to exercise
frequently.

Other factors such as getting proper rest and reducing stress can have
an effect on how your body burns fat. If you are going to follow a
lifetime regimen to manage body fat, it is very important to stay healthy
in all ways. Too much stress or a lack of sleep can lead you away from
the path to a low fat body percentage.

As you can see, the body burns fat when carbohydrates are not readily
available. Carbohydrates are the first choice for energy for your body. Fat is the
next choice as an energy source. Exercise helps you burn body fat
by requiring your body to spend more energy. Proper rest and proper
management of stress help you follow a long term strategy to burn off
body fat.

Discover 5 Of The Best Ways To Burn Body Fat

Many people in our modern society are losing the battle of the bulge. In our busy and stressful culture, they are increasingly searching for the best ways to burn body fat.

In this article we will look at 5 of the best ways to burn that excess body fat . We will look at how aerobic exercise can help you lose that extra body fat. Resistance training can also play an important role in the process of trimming your body fat.

A proper diet plays a very important role in burning body fat. Flexibility training, such as yoga and stretching, can help you burn body fat.

Finally, it is important to properly recover from all the stresses of modern life. We will take a look at the roles proper rest and stress management play in successfully burning body fat. Let's begin with aerobics.

Aerobic exercise is a form of exercise developed by Dr. Kenneth Cooper. Aerobics are a cardiovascular exercise designed to help us use oxygen better by conditioning our heart and lungs. Because aerobic exercises burn calories at a high rate, they help us burn body fat. In order to burn body fat most effectively, you should do aerobics for at least 20 minutes per day three times per week. You should exercise from 60% to 90% of your maximum heart rate. Next, let's take a look at how resistance training can be one of the best ways to burn body fat.

Not only will resistance training build your muscles and firm you up, but it is also a great way to burn off body fat. When you add more lean muscle tissue you increase the number of calories your body burns even while at rest. This increase in your metabolic rate will result in increased burning of body fat. Adding muscle can result in a dramatic lowering of your percentage of body fat.

If you fail to eat properly, then exercise will not be enough to cause you to burn body fat effectively. Eating a big nutritious breakfast and then smaller meals throughout the day can be an effective strategy to burn body fat. You need to eat in order to prevent your body from going into a survival mode. It is also important to eat a balanced diet that includes proteins, carbohydrates, and some fat calories. Proper diet is surely one of the best ways to burn body fat.

Flexibility training is an often overlooked way to burn body fat. But a discipline such as yoga can really help you shed that excess fat. Yoga strengthens you in the areas that you are most weak. It not only works on your primary and secondary muscles but also those hundreds of tertiary muscles that can help burn fat. Yoga and stretching can also help you manage stress and that can help burn body fat.

The benefits of managing stress in your everyday life include helping you to effectively burn body fat. If you manage stress well, you will more likely follow your exercise and diet plans. You will be less likely to cheat on a diet plan or skip an exercise session. You will also be more likely to sleep well. Sleeping well will enable your body to repair and restore itself. That will help keep you on track for the long term.

As you can see, these 5 ways to burn body fat all work together. An effective strategy would include all five ways to burn body fat. You need to do both aerobic exercises as well as resistance training. A proper diet is essential to burning body fat. Flexibility training helps you burn body fat in many subtle ways. And managing stress will help you to maintain your fat burning regimen on a long term basis.

Hopefully, this article has helped expose you to some of the best ways to burn body fat. You can burn your excess body fat if you consistently follow a strategy that follows the steps outlined in this article. Get started and keep going. You will soon burn that excess body fat and have the healthy and attractive body you have always wanted.

Set Your Goals For Quick and Simple Weight Loss Now !

It's a new year and a new chance for you to get rid of that belly fat and get trim and toned for good. This article on how to lose weight by Lauren Johnson should provide an extra boost of motivation for your weight loss journey. Good luck and stick with it!
Quick and Simple Weight Loss

Quick and Simple Weight Loss

By Lauren S Johnson

With the start of a new year, a lot of people are embarking upon a weight loss journey. They have their goals and motivation in place; however, as far as shedding those extra pounds, a lot of us don't exactly know where to start. The two main factors of quick weight loss are healthy nutrition and exercise; however, there are certain steps we can take in order to improve our chances of weight loss success.

The first step towards weight loss success is protein consumption. It is a proven fact that eating protein with every meal improves our metabolic rate and helps us feel full hours longer. If you wish to gain all of the health benefits of protein without any of the carbohydrates, cholesterol and fat, you can always try whey protein shakes. A lot of people consume these shakes as a part of their daily diet. They either substitute one of their meals with whey protein or they consume it as a delicious chocolaty treat. Another compound which has been found helpful in weight loss is fiber. Fiber has the ability to sustain our hunger and improve our metabolism. Apples are one of the best in-between meals snacks because they are rich in fiber and low in calories.

One of the most popular and effective steps towards weight loss is exercise. Physical activity is very important for anyone who is serious about losing weight. However, for many of us, committing to a fitness regimen is the most difficult part of weight loss. We will gladly take diet pills and eat healthy, but physical activity tends to be a weak point. Nonetheless, if you are serious about reaching your weight goals, you absolutely need to incorporate exercise into your daily routine.

Lauren S. Johnson writes health articles about fitness and nutrition. Some of her favorite passions include studying the medicinal benefits of herbal remedies, diet pills, and hoodia gordonii.

Article Source: http://EzineArticles.com/?expert=Lauren_S_Johnson

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Lose Weight Exercises Let You Burn Fat In As Little As 10 Minutes!

Why spend 30 minutes, 40 minutes, or an hour or more trying to burn body fat with cardio exercises when you can use the right lose weight exercises and do the job in 10 minute exercise sessions?


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Lose Weight Exercises - In 10 Minutes

By Michael W Anderson

What if I told you that you can do quality lose weight exercises in as little as 10 minutes and actually burn excess fat. I'm sure your first question would be I thought it took at least 20 minutes of cardio to begin burning fat. I'm here to tell you that you don't have to don't even have to do cardio to lose weight. People can lose fat without doing any cardio at all - so it's clear that you don't have to workout for at least 20 minutes with your heart rate at 60% of your maximum heart rate.

You actually burn fat when you're not working out mainly by increasing your metabolism so that you are a fat burning machine. If you put the right resistance on your muscles in 10-minutes, you can change your body without even thinking about doing cardio. Most people say they don't have time to exercise. If you don't have 10 minutes to devote to doing lose weight exercises... my friend you're just to busy.

With this type of training you combine warm-ups, strength training and interval training into one exercise routine. Instead of wasting time warming up on a treadmill for 10 minutes it becomes part of your routine. Instead of isolating one muscle group you will actually hit 3 muscle zones. They are push muscles, pull muscles and legs. By doing this you hit all the muscle groups and maximum metabolism will be reached.

This is not so new lose weight exercise routine. This type of program has been around for years and is endorsed by so of the top fitness experts in the country.

Nobody likes to go to the gym and spend hours lifting weights or walking on the treadmill without actually getting somewhere. If you have never tried interval training as a lose weight exercise routine you owe it to yourself to try it. With this type of routine I am able to get an awesome workout in as little as 10 minutes. This workout targets the muscles directly and therefore increases you metabolism. This will allow you to burn fat even when your not training.

You can take the necessary steps to change your life and begin an exercise plan that you will stick to. All you need to do is go here to learn more about the best lose weight exercises I have ever seen.
Article Source: http://EzineArticles.com/?expert=Michael_W_Anderson http://EzineArticles.com/?Lose-Weight-Exercises---In-10-Minutes&id=1581259

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Are you ready to melt away the fat and turbocharge your metabolism? Click here to get the lean toned body that you've always wanted. Tell me the secrets....

Keeping Motivated With Those Lose Weight Exercises

It is not always easy to stay motivated when you are doing your 'Lose Weight Exercises' day after day. Personal trainer Michael Anderson shows us how we can use a countdown calendar to keep enthusiastic and on track in our quest to get rid of body fat.


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Lose Weight Exercises - How to Stay Motivated
By Michael W Anderson

As a personal trainer and an expert on lose weight exercises, I am often asked, do you have any tips on staying motivated? That's the number one problem my gym members have when they want to lose weight for a BIG DAY. They ask me what are your secrets. This is what I have to say on this problem.

One trick I use to stay on track is my 'countdown calendar.' I either use a desk or wall calendar or I type up a chart that shows a week per row with an open block of space for each day.

I start by marking the 'BIG DAY' date on the calendar. Then I start counting backwards from the deadline to the present day... T Minus 94 days... T Minus 93 days... and so on. I also write down what I will be training each day and what time. I also list my exercises to lose the weight. Most people say they start strong but lose motivation as they go along. I actually find myself getting more motivated and focused with each passing day as I see the deadline getting closer.

If you don't quantify and feel the time pressure, it's really easy to say, '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'll have time to make it up.' But it does matter.

When you read your goals every day and also use a countdown calendar, it's a great way to give instructions to your subconscious mind.

WOW!

That single tip could be the tipping point to help you finally go all the way and reach your weight lose exercises goals before your BIG DAY.

Think of this program as the beginning of a new lifestyle. You should be able to stick to your lose weight exercises, with no problems. Our lifestyles have to change or we will pay the price when we get older.

Try as hard as possible not to give up just because you don't see results as quick as you hope. Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it. Stick to the weight loss program and you will lose weight.

If you want more information on an exciting new weight loss exercise program that will help you lose the weight as quickly as possible you can go here: http://www.squidoo.com/loseweightexercises

Article Source: http://EzineArticles.com/?expert=Michael_W_Anderson http://EzineArticles.com/?Lose-Weight-Exercises---How-to-Stay-Motivated&id=1627181

2 Of The Best Exercises For Women Wanting To Lose Weight

In this article, Jennifer Jolan describes 2 of her favorite exercises to help you get rid of those extra pounds. Try adding these exercises to your current routine and see if they work for you!
Best Female Exercises For Weight Loss
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Best Female Exercises For Weight Loss

By Jennifer Jolan

Here are a few of the best female exercises for weight loss that you can do. They work for men also, but women seem to react better to these exercises. Read this now if you want to learn how you can REDUCE your exercise time but increase your WEIGHT LOSS results.

Female Exercises for Weight Loss

1. Combo walking on an inclined treadmill

What the heck is combo walking? Simple... you walk forwards for 1 minute and then you turn around and walk backwards for 1 minute. Keep alternating between them for a total of 20 minutes.

Your body isn't ready for this. The backwards walking confuses it. It's forced to react. It's reaction includes quicker weight loss. Why? Because your body adjusts to workouts really quick. If you keep doing the same workout over and over, your body pretty much laughs as you.

It's a cakewalk for it. It can do your workouts in it's sleep. It needs a challenge. Something different. Walking backwards is TOTALLY DIFFERENT. Another thing... walking backwards also keys in on different muscles in your legs as compared to normal forwards walking. Expect to be sore the next day. Don't make me beg you to do this... it's awesome.

Just try it once. Don't worry about what others think.

2. Jump-ups onto a bench

This is a great fast-paced cardio exercise in which you jump up onto a bench with both feet. Then you jump down. Do this as fast as possible for 1 minute non-stop. Do this for a total of 3 sets. Rest 45 seconds between sets. Do this twice a week.

This gets your heart going. It creates a nice oxygen deficit which acts as a catalyst for rapid fat loss.

I consider these 2 of the best female exercises for weight loss.

If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...
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If you're truly serious about losing weight, then go to the link below to get your free ebook now. If you don't Lose 10 Pounds... I'd be QUITE surprised! http://www.weightlossguide4women.com

Jennifer Jolan
Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan

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Will The Acai Berry Aid Your Weight Loss Plans?

Is the Acai Berry a helpful option for losing weight? This article by Tarun Jaswani takes a closer look at the healthful properties of this berry.

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Acai Berry Diet Leads to Constant Weight Loss

By Tarun Jaswani

There are many people in the world who struggle their entire life to lose weight. A lot of them go for surgery which not only proves costly but also endanger their life. There are many techniques such as exercising regularly and controlling eating habits which are definitely effective. But these require patience and perseverance. But If don't have the determination there is a effective technique to speed up the procedure.

Acai Berry is known to be the one of the best option for reducing weight. Acai Berry is used along with the dieting procedure which helps to maintain the level of vitamins and minerals that are not in abundance in the diet of the person.

The Acai Berry plays a vital role in reducing and maintaining the desired weight. Acai Berry has proven to be very effective remedy for weight loss. It increases the metabolism in the body, which helps in reducing the unwanted fats from the body.

Acai Berry also contains anti oxidants, which plays a vital role in eliminating toxins and accumulated fats from the body, which leads to weight loss. Acai Berry proves to be effective only when the person take his diet wisely on regular basis. The main benefit of Acai Berry is that it takes less time as compared to other substitutes which helps in rapidly shedding the weight from the body.

There are many weight loss solutions, which are costly and can be only used by select class of wealthy people. Acai Berry is a natural product, which is available at reasonable costs and can be used by all class of people. Acai Berry is proven to be long-term resolution for many people as they use it on regular basis in order to remain fit and get rid of unwanted pounds under their belly.

People can lose weight only if they have self belief and determination. None of the remedies will work if the person is careless in his food habits. Acai Berry will increase metabolism but what if you increase your intake too. You will not loose wait .You could get your dream figure but only if you are ready to work for it.

Weight loss supplements are designed to work with the dieting process to help improve vitamin and mineral levels that may be missing in the diet. For the first time you have Acai Berry Supplements and what more, You can now try Acai Berry for a 14 Day Free Trial. These supplements have helped many people over the years achieve their weight loss targets. The body will be far more likely to get rid of unnecessary weight if it is absorbing the right amount of nutrients and Acai Berry Will take care of it.

Know More About Acai Berry Effects in a supplement!
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Article Source: http://EzineArticles.com/?expert=Tarun_Jaswani

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Acai Berry and Its metabolism effects have been well documented but its effects with or without excerise is an eye opener. It increases the metabolism level to a point where the amount of activity does not matter and you lose weight naturally!

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Whole Eggs: Dietary Evil or the New Superfood

Whole Eggs: Dietary Evil or the New Superfood
By Tom Venuto
WWW.BurnTheFat.com

QUESTION: Tom, I’m really confused about eggs. I’m not even sure if you're going to be able to answer this or not, but to me and I’m sure others, it’s a very confusing and important topic. I only use egg whites because I did believe that the yolks are bad because of cholesterol and saturated fat. But with the studies coming out saying we are missing all of the best nutrients by throwing the yolks out it is very confusing. Could you please help clarify this issue? I have attached an article I got from another e-book author for your reference about what I’ve been reading, which spurred my frustration to contact you.

ANSWER: It’s overly simplistic to say that the saturated or animal fats cause heart disease. It’s even more simplistic and incorrect to say that foods high in dietary cholesterol such as egg yolks, will always lead to an increase in cholesterol in the blood. Many other factors are involved, including the type of saturated fat, individual genetics, current health status, exercise and the big picture of what else is consumed in the rest of the diet.

Research Says Eggs Are Not Evil

Recent research has been showing that the cholesterol in eggs is handled by most people’s bodies in a way that doesn’t cause heart disease and that dietary cholesterol does not necessarily translate to increased blood cholesterol or an unfavorable ratio of HDL to LDL cholesterol.

After a recent study published in The Journal Of Nutrition, Dr. Robert Nicolosi at the University of Massachusetts said, “Our data shows that eating an egg a day is not a factor for raising cholesterol.”

A study reported at the 2006 experimental biology meeting in San Francisco made similar findings. The researchers discovered that when people ate three or more eggs per day, the amount of low density lipoprotein (LDL) in their bloodstream did in fact increase as previously reported.

However they also found that the subjects actually made bigger LDL particles which were less likely to enter artery walls and build up as artery-clogging plaque.

As a result of these and similar findings, head researcher Christine Green said that a growing body of scientific evidence suggests that eggs should not be considered a “dietary evil.”

Whole Eggs Have “Super-Food” Qualities

Whole eggs have a lot going for them nutritionally speaking. The egg yolks contain a highly bioavailable source of lutein and zeaxanthin which are carotenoids that protect against cataracts and macular degeneration.

Eggs are a great source of high biological value, complete protein and the protein is split almost evenly between the yolk and the white. One large egg contains 6.3 grams of protein with 3.5 grams in the white and 2.8 grams in the yolk.

Although whole eggs appear to have been exonerated, it still may not be wise to suggest that anyone can eat eggs in unlimited quantities, for both health and body composition reasons.

Dr. Udo Erasumus in his book, Fats That Heal, Fats That Kill, said that in 70% of the affluent populations of the world, increased cholesterol consumption decreases cholesterol production in the body through a regulating feedback system that protects them. The other 30% of the population may not have adequate feedback, and are wise to limit their dietary cholesterol consumption.

Unlimited egg consumption is also not wise from a caloric perspective. In a fat burning program, you need to consider calories as well as nutritional value and health impact.

Whole Eggs And Fat Loss

Whole eggs are not low calorie foods - they’re fairly calorie dense, while egg whites are extremely low in calories, which is why egg whites are one of the top choices for lean protein on fat loss and bodybuilding diets.

Now that this news about the health value of whole eggs is starting to become more widely circulated, bodybuilders and fitness enthusiasts have been criticized for their long held practice of throwing away the egg yolks.

However, In all my years of training and consulting, even back in the late 1980’s, and 1990’s I’ve never thrown away all my yolks.

My menu plans typically contain one or two whole eggs with 8-12 egg whites. I know that’s a lot, but that’s a man-sized bodybuilder meal. For non-bodybuilders or people with lower calorie needs, it might be one whole egg and 3-6 whites.

Why do I do this? Because this provides the high protein without so many calories.

Take a look at this egg white - egg yolk comparison:

3 whole large eggs: 225 calories, 18.9 g protein, 15 g fat
8 egg whites & 1 whole egg: 211 calories, 34.3 g protein, 5 g fat

Do you see what was accomplished here? I didn’t remove egg yolks because I’m afraid of cholesterol. I removed most of the egg yolks because I was on a calorie budget and I was on a higher protein diet and I wanted more protein with fewer calories. Make sense?

Another reason that bodybuilders use liquid egg whites so often is for convenience. They can pour them from the carton right into the fry pan and they don’t have to do all that shell cracking and egg white separating.

Let me leave you with a funny story.

Whole Eggs - “Better Than Steroids?"

When I started bodybuilding as a teenager, I latched onto the teachings of a bodybuilding guru trainer from North Hollywood named Vince Gironda.

Gironda trained all the top movie stars back in his day including Erik Estrada, Clint Eastwood, Tommy Chong, Carl “Apollo Creed” Weathers and too many others to mention.

He was also the Trainer of bodybuilding champions such as Larry Scott, the First Mr. Olympia, and believe it or not, he was Arnold’s first trainer when Joe Weider sent the budding young star to America from Austria.

Gironda had been saying from day one (back in the 1950’s and 1960’s) that the whole egg was “nature’s perfect food” and he compared them to “natural steroids.”

On some of his low carb “muscle definition” diets, he said you could eat as many whole eggs as you wanted and even scramble them in butter. He said that he had some of his champion bodybuilders on up to three dozen eggs a day!

I didn’t really understand what a ketogenic diet was at the time, but being an obedient, guru-following teenage bodybuilder, desperate for muscle, I did what he said. I ate up to 3 dozen whole eggs a day for months on end.

Well, there was no miraculous steroid-like effect, and I didn’t drop dead of a heart attack either.

One thing I did notice is that I DID NOT LOSE FAT like Gironda said I would.

The reason should be obvious: three dozen whole eggs is 2700 calories (more if you use extra large or jumbo eggs). I was at nearly maintenance calories from the eggs alone, and eggs weren’t the only thing I was eating.

Gironda, like many other low carb gurus, did not place any restrictions on calories, only on foods. Gironda was a genius, years ahead of his time, but this was the flaw in his program. Even on low carb diets, you STILL need a caloric deficit to lose body fat.

Thus, my approach changed and I started removing yolks to keep me more easily within my caloric deficit without losing the quality protein… but I never cut all the yolks because of their nutritional value.

To this day, I still keep one or two yolks in my omelettes and scrambles… sometimes more, as long as it fits in my calorie budget.

Get crackin!

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. One last thing. Keep in mind that the quality of the egg is only as good as the quality of the bird it came from. This is why many health experts recommend free range eggs and/or omega-3 eggs.

P.P.S. For more information about fat burning nutrition, visit: www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

How to Gain Lean Muscle Without Turning into a Tub of Lard

How to Gain Lean Muscle Without Turning into a Tub of Lard
By Tom Venuto
www.BurnTheFat.com

QUESTION:Hi Tom. I have your BURN THE FAT ebook; it’s great thanks, but now that I’m lean enough my aim is bodybuilding and muscle gain. I read your information on body types in chapter 5 of your book and it was very interesting.

I am definitely an ectomorph body type. I am getting good results gaining about a pound and sometimes 2 pounds a week, but I’m pretty skinny so it’s going to take a while to get where I really want to be, but that’s fine, I’m patient and determined. My question is, can I use all the guidelines in your BURN THE FAT ebook for gaining muscle mass?

ANSWER: It’s true that BURN THE FAT, FEED THE MUSCLE is primarily a fat burning program and as you’re reading through the book, you’ll see that the entire manual is written with references to getting leaner.

However, with a few simple tweaks, the program can definitely be used for gaining muscle. The primary adjustment would be an increase in the calories.

To gain lean body mass, you need a calorie surplus. The biggest dietary reason most people fail to gain lean muscle is that they’re simply not eating enough. Many times when they come off a fat loss program, they are completely paranoid about “losing their abs.”

Of course, that’s a legitimate concern because it’s VERY easy to lose your abs if you get lazy with your diet or you think that a muscle gaining diet means eating everything in sight. To gain muscle and stay lean it takes continued discipline and dietary restraint, but the fact is, you just can’t gain any muscle if you’re afraid to eat more.

The trick in gaining lean muscle without fat gain is to select a small calorie surplus. Overeating, even on clean, bodybuilding foods is going to make you gain fat along with the muscle.

Gaining fat and muscle weight at the same time is commonly known as “bulking up” and that’s the old school approach to building muscle. We don’t want to do that. The whole idea is to Feed The Muscle and build lean body mass only.

Although BFFM is written with a fat loss slant, all the calorie formulas are included in chapter 6, so you can figure out exactly how many you need to lose, maintain, OR gain weight.

A typical male maintains on about 2700 calories per day and a typical female at about 2100 calories, but it’s good to plug your stats into the formulas to individualize, and you need to recalibrate calories anyways, after you come off a long fat loss phase.

What I would recommend for lean gains is to add a 10-15% calorie surplus on top of your maintenance level as your starting point. You will probably need a second increase in calories after a few months or after you’ve begun to add some lean mass in order to keep the lean gains coming.

The only other major adjustments for gaining lean mass would be the protein-carb-fat ratios (covered in detail in chapter 8) and of course, the amount of cardio.

Weight gain programs require more carbs in the macronutrient mix and less cardio. Endomorph types may need to keep 3 days of cardio in the mix to avoid losing their abs. In some cases for ectomorph “hard-gainer” body types, they should cut the cardio completely during the muscle gain phase.

For the endomorph body type who tends to gain fat easily, I recommend continuing to use a carb or calorie cycling method even for the muscle gaining phase. The difference is in the number of calories.

For fat loss, I typically recommend a carb cycle with a 20-30% caloric deficit for 3 days, followed by one full day at maintenance or even maintenance + 5-10%, with ALL the caloric increase coming from carbs.

For lean muscle gain without fat gain, I’d recommend a cycle with 3 days at a 15% surplus, followed by 3 days at maintenance or a small caloric deficit of 5-10% below maintenance.

These are just guidelines. They are not written in stone. I have seen all types of calorie cycling variations work for different people. Any non-linear calorie approach is superior, in my opinion, for keeping the gains lean.

All the other principles in BFFM, such as eating the “foods that burn fat" and avoiding the “foods that turn to fat” apply as equally to weight gain programs as they do to fat loss programs.

In fact, many BFFM “graduates” quickly reached their fat loss goal using these techniques, and then with a few simple adjustments, shifted into a “muscle-gaining phase.” Same program, but one change in calorie levels.

Using the BFFM techniques for muscle mass gains, most people can expect to gain 1/2 pound to 1 pound per week of lean body mass with no increase in body fat, (1/2 to 3/4 of that for women).

It’s not that hard to put on the first 10-12 pounds of lean muscle. After that, gains tend to slow down a bit.

These types of gains can be achieved completely natural - and in fact, natural is the only way I’d ever recommend you do muscle gaining programs.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
http://www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Basketball for Fat Loss?

Basketball for Fat Loss?
By Tom Venuto, CSCS, NSCA-CPT www.burnthefat.com

QUESTION: Hi Tom. I have asked several other experts about this and so far no one seems to give me an EXACT answer. Some trainers tell me I have to go steady and nonstop for 30 minutes straight or more to burn fat. Others tell me I have to do intervals and they have to be in a certain ratio of sprint to recovery. I’m getting tired of my cardio ritual and would like a change. I love basketball. I could play for an hour and enjoy every minute of it, and I FEEL like I’m getting a good workout doing it. But is it really the same as something like a good run?

ANSWER: I just plugged basketball into my calories burned calculator and it says that if you weigh 185 pounds, moderate basketball (full court game play) burns 839 calories per hour. Moderate basketball (non-game) is 528 calories per hour. I’m guessing “non-game” means either half court or just casual play with your buddies.

Either way, 528-839 calories burned per hour sounds like a good fat burner to me - especially the all-out, full court basketball. Don’t you agree?

Basketball also gives you a wide variety of different physical challenges and intensity levels - running down the court, jumping, pivoting, shooting - and you said you enjoy it.

If you feel guilty when you finish your game, as if you didn’t burn enough, when the game is over, just run intervals up and down the court… do about 6-10 of them or until you yak. (just kidding).

If I were to clarify my position on cardio training in my fat loss book today, I don’t think I would change my recommendations much. I'm a very strong proponent of exercise and becoming more active to burn fat rather than just cutting calories. However, I might change some of the language to make it clearer that fat loss is about BURNING calories and that your choices for HOW to burn them are virtually infinite.

The problem, in my opinion?

The word “aerobics” sets people off… especially the macho guys. There’s an instant emotional connotation carried in the word “aerobics, and it’s negative for many people. “Aerobics” is also usually a very narrow definition making for a fairly small list of choices.

I like the word “cardio” a little better, because it’s a little broader, but even “cardio” carries with it some pre-conceived notions and it’s unclear whether various types of “cardio” exercise are good fat burners.

Is basketball cardio? I suppose it depends on your definition.

Is basketball a good fat burner? Sure. But you might not think so if you were inflexible about how you define exercise and training.

What I would do if I wanted to most clearly define what makes a good fat burner, I’d recommend that you focus on:

“INCREASING ENERGY EXPENDITURE” (BURN MORE!)

This description leaves the choice of activity up to your own personal interpretation and personal preference.

Is 500 to 800 calories per hour a lot of energy to expend? You bet. Better still is the fact that you enjoy it. I know, I know, everyone wants to be told EXACTLY what to do; how many minutes, what intensity, what type, what heart rate, blah, blah, blah, and gurus are infamous for being dogmatic about their systems as the “best way” or “only way.” But what if Dan loves basketball and Tom loves the Stepmill and Joe loves to jog and Kyle likes calisthenics and John likes kettlebells and Suzy likes kickboxing? Then what?

By changing your language and focusing on increasing “energy expenditure” (Burning more), that should change your conception of what efficient fat burning exercise is.

DEFINITION OF GOOD FAT BURNING EXERCISE =
High # of total calories burned/expended

DEFINITION OF GREAT FAT BURNING EXERCISE =
High # of total calories burned/expended and high # expended per unit of time

DEFINITION OF WHOOP-ASS FAT BURNING EXERCISE =
High # of total calories burned and high # burned in a short period of time and you love doing it! It’s play time!

Fat oxidation and excess post exercise energy expenditure and all that other scientific stuff (that I could bore you to death talking about) does matter, but your primary focus should be on:

1) Burning as many calories as you can in the time you have.
2) Finding something you like to do.
3) Focusing on RESULTS above all else… Is your body fat decreasing or not?

Last, but not least, don’t forget that optimal fat loss is achieved with a three-part approch including nutrition, weight training and “cardio” training. I’m not saying that basketball should replace your strength training. I’m suggesting that basketball or other sports can be a perfectly viable alternative to traditional aerobics or cardio if they’re high energy cost activities.

Using my new definition for fat burning exercise should help lift the fog of confusion that has been created by only defining fat burning exercise as”aerobics” or “cardio.” The word “Aerobics” is somewhat restrictive in scope and definition. The possibilites for “expending energy” are endless.

So now, go forth and BURN THE FAT… however you choose to do it… just do it!

Train hard and expect success,

Tom Venuto
Fat Loss Coach

www.BurnTheFat.com

PS. By the way, you don’t see a lot of fat jiggling around the court in the NBA do you?

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Tom Venuto

The next several posts will be by natural bodybuilder and the author of Burn The Fat Feed the Muscle , Tom Venuto.

Tom's 340 page download-able book has quickly become the 'Fat Burning Bible'. I think the next several posts by Tom will show that he's for real and Burn The Fat Feed The Muscle may just be the permanent solution to your fat loss struggles.

Tom has successfully coached fitness models and bodybuilders. He's helped them achieve single digit body fat levels. And he does it without pills, supplements, or other gimmicks.

Losing body fat is not easy. The weight loss industry tries to make us feel that its easy. But it takes hard work and the right information. Tom know what he's talking about and gives it to you straight. I think that's what we really want. The true facts and not the hype and deception that we get so much of nowadays.

Keeping The Weight Off For Good

Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good -By Tom Venuto, CSCS, NSCA-CPT www.BurnTheFat.com

I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.

So what does impress me? What gets my attention?

I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.

The difference between losers and maintainers

As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area.

One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled,

“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”

This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondents questions about strategies to aid with maintaining an ideal weight.

In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.

Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.

Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.

Some major differences emerged between losers and maintainers:

First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc). In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.

Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.

The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:

• tracking calories
• tracking body weight
• planning meals
• tracking fat
• measuring the amount of food on their plate

Unfortunately, these types of self-monitoring behaviors, especially weighing and measuring food and counting calories, are among the most avoided and even criticized weight control techniques. Some weight loss “experts” even claim that it's detrimental to count calories, weigh yourself or measure and weigh your food.

However, these self monitoring behaviors are being identified more and more frequently in the research as part of “the difference that makes the difference.” I agree, and they have always played a major role in my own Burn The Fat program

A final difference was that people who reported self-perceived “barriers” to their success were 48-76% less likely to be a successful maintainer.

For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. I interpret this as: the unsuccessful losers were excuse makers!

THE TOP 5 STRATEGIES TO BE A SUCCESSFUL MAINTAINER

So let’s recap and turn these research findings into some practical action steps you can apply today.

1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance.

2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.

3. Include weight training as part of your formal exercise program, throughout the fat loss phase and even more seriously during maintenance.

4. Track and monitor everything! Count calories and nutrients, measure your portion sizes, weigh your food, plan your menus in writing and monitor your body weight and body fat percentage.

5. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don't have time to exercise.”

If you're currently on a fat loss journey, and you want to know how good your odds are for being a successful maintainer, it's pretty easy to predict using these 5 strategies. If you're not using all 5 of them yet, then when would be a good time to start today?

There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality. However, I believe these findings are important and significant.

Not only do they confirm previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I've seen among my most successful “Burn The Fat ” clients.

THIS is the type of advice I'd suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.

Your friend and coach,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc).

www.burnthefat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” 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

Quick Effective Weight Loss

There are many false paths and seemingly easy answers to weight loss. Quick effective weight loss is possible. But it's only possible if you follow a sound, proven pathway that's given real success to others.

That makes sense, right? I mean there's to magic pill or fad diet that's likely to take us to the place we want to be. I think what you and I want is a weight loss solution that we can live our lives with. No quickie "band-aid" solutions. No lose 10 pounds by this weekend, stuff.

Instead, we want a safe, healthy plan that permanently strips the fat away and leaves us feeling good. Feeling healthy and energized....and light on our feet!

So let's agree right here and now that what we are looking for a plan, a strategy, a lifestyle that not only makes us thinner but empowers our life. We want to be lean and healthy.

We're willing to work at it and we are willing to educate ourselves. It doesn't matter if we are young or old ; man or woman. We are willing to commit to a thinner, healthier lifestyle.