Burn The Fat, Feed The Muscle - Get The Body You Desire In 49 Days!

The Real Way To Stop Eating Fast Food

2013-08-20T15:32:00.003-07:00

“How could you eat that junk? It’s so bad for you!” (nag, nag). “Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables - they’re good for you!” (nag, nag).

Health And Fitness Is Not A 12 Week Program

2013-08-15T15:43:00.001-07:00

Not long ago, one of the members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly), sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before.

"I want to enter a before and after fitness contest called the “12 week body transformation challenge." I could win money and prizes and even get my picture in a magazine."

“I want to lose THIS”, she continued, as she grabbed the body fat on her stomach. “Do you think it’s a good idea?”

Building A Better Body One Brick At A Time

2013-08-14T14:49:00.001-07:00

The quest to develop a stunningly fit, lean and attractive body is a long, slow journey. It's not something you achieve overnight by popping a few pills or strapping an electric gizmo to your belly.

Which reminds me, did you know that by the time the FTC finally blew the whistle on the electronic ab belt scam, the makers of those "ab zappers" had swindled over $100 million dollars from unsuspecting consumers? Fortunately, some of those companies had to pay it back, and then some! The FTC charged three companies - Fast Abs, Ab Tronic and Ab Energizer - with false advertising and deceptive warranty practices for these "ABSurd" products.

Can You Think Yourself Thin?

2013-08-13T15:45:00.002-07:00

Metaphysics & brain science merge and prove that positive thinking and goal setting literally create your body and your entire life experience.

On recently broadcast special edition of CNN's Larry King Live, Mr. King interviewed a panel of "mind experts" about how the thoughts you think literally turn into the events you experience, the material things you possess... AND even the health of your body.

Count Down To Fitness Success And Keep Your Motivation Drive Alive

2013-01-24T04:15:00.003-08:00

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...

Irvingia Gabonensis Supplement Craze: In-Credible Weight Loss From An African Tree?

2013-01-23T15:30:00.002-08:00

Irvingia gabonensis is the latest weight loss supplement to hit the marketplace, saturate the internet with advertisements, ignite forum discussions and flood my email inbox with questions. In the weight loss marketplace, this may gain the dubious distinction of becoming the next hoodia or acai berry (scam), but I'll just present the facts, make my case and then let you judge for yourself.

Irvingia gabonensis comes from a West African tree commonly known as the wild mango or bush mango. The trees bear edible fruits, and they're especially known for their nuts which go by many different names including ogbono, etima, odika or dika nuts. Like other nuts and seeds, Irvingia gabonensis is high in fat (50%), and oil can be extracted from them. Irvingia gabonensis is also comprised of 26.4% carbohydrate, 7.5% protein, 2.3% ash and 14% fiber. Dietary fibers are often recommended to aid with weight loss programs as well as for their health benefits.

Why Some People Quit And Some People Never Give Up

2013-01-23T01:54:00.001-08:00

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

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

Calorie Restriction For Life Extension: What They Didn't Tell

2013-01-21T17:52:00.003-08:00

On a recent episode of the Oprah show, one of the guests was a 51 year old man with the heart of a 20 year old. He's been following a calorie restriction plan and they said he might be one of the first people to reach 120 years old by following this plan. There have been stories both in the lay press and scientific press about calorie restriction for years and it has been a frequent talk show topic on other many other TV shows. However, before you cut your calories in half in hopes of adding another decade onto your life, you'd better get the other half of the story they didn't talk about on Oprah.

Trans Fatty Acids: The poison in our food supply that most people are STILL eating everyday.

2013-01-16T17:16:00.002-08:00

Most people are eating poison every day without giving it a second thought. This substance can increase belly fat and consuming even small amounts (2% of total energy intake) is consistently linked to coronary heart disease. The research also says that this stuff can increase visceral fat, contribute to insulin resistance, increase risk of type 2 diabetes, increase bad cholesterol, decrease good cholesterol, trigger systemic inflammation and adversely affect almost every cell in your body.

What substance could be so harmful that it causes all of these health problems and yet is so prevalent in our food supply that most people are eating dangerous amounts every single day? This industrially manufactured ingredient is called Trans Fatty acids (TFA’s).

Don't Catch These Two Diseases

2013-01-15T16:23:00.001-08:00

One of my favorite motivational speakers is a guy by the name of Brian Tracy, who is one of the world’s top experts on success psychology and personal achievement. In case you haven’t heard of Brian, he is sort of like a calmer, more “laid back” version of infomercial guru, Tony Robbins.

Not long ago, I had the chance to attend a seminar Brian held at the Jacob Javitz center here in New York City. One part of his talk really grabbed my attention, and I’d like to share it with you...

Brian said that that there are two diseases running rampant across America and much of the industrialized world today. If you had to hazard a guess, which two do you think they are? Cancer? Diabetes? Heart Disease? Osteoporosis? Obesity?

The New Visualization Breakthrough: Mental Training Tactics For Health And Fitness Success

2013-01-14T20:01:00.002-08:00

Understanding the mind's role in motivation and behavior is one of the most critical elements in fitness success. If you struggle with changing habits and behaviors or if you can’t get motivated, then even the best training and nutrition program is not much help.

A fascinating fact about your subconscious mind is that it's completely deductive in nature. In other words, it’s fully capable of working backwards from the end to the means. You don't need to know how to reach a goal at the time you set the goal. If you "program" only the desired outcome successfully into your "mental computer," then your subconscious will take over and help you find the information and means and carry out the actions necessary to reach it.

Faith Based Diets: Does God Punish You For Being Fat?

2013-01-13T17:20:00.004-08:00

Faith based diets have been around for decades. But is overeating really a sin? Does God punish you for being fat? A recent column in an issue of USA Today answers, “weight loss is hard enough without feeling that the Almighty is on your back, too”…

Recently, I was sitting in a wonderful little breakfast “parlor” on Main Street in Santa Monica (California), enjoying a bowl of oatmeal, a mountain of fresh fruit and a “sexy omelette” (the bodybuilder’s favorite). There was even a “Schwarzenegger omelette” on the menu - I kid you not! Although the usual dietary temptations are omnipresent everywhere, I noticed a lot more healthy eateries and healthy options on menus out here, which is okay by me! It seems like people are much more health conscious in Southern California compared to back home in the New Jersey/New York City area.

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8 Reasons Why You Keep Falling Off The Diet Wagon

2013-01-10T15:44:00.004-08:00

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.

The Little Thing In Your Head That's Keeping You Fat

2013-01-09T14:42:00.001-08:00

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

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

2013-01-08T18:08:00.003-08:00

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

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

An Explanation And Solution For Slow Female Fat Loss

2013-01-07T17:39:00.002-08:00

You may have heard (or, heh, realized), that it's more difficult for women to lose fat than men. Immediately most people think it must be estrogen or hormonal issues. But perhaps the biggest factor is NOT hormones, but the simple fact that women are usually smaller and lighter than men.

When you have a smaller body, you have lower calorie needs. When you have lower calorie needs, your relative deficit (20%, 30% etc) gives you a smaller absolute deficit and therefore you lose fat more slowly than someone who is larger and can create a large deficit more easily.

Orthorexia And The Rules Of Clean Eating (Pt. 2)

2013-01-06T17:49:00.000-08:00

In part one, I described the growing obsession many people have with eating only the purest, healthiest foods, aka “clean eating.” You’d think that nothing but good would come from that, but some experts today dislike the concept of clean foods because it implies a dichotomy where other foods, by default, are “dirty” or forbidden - as in, you can never, ever eat them again (imagine life without chocolate, or pizza… or beer! you guys). Some physicians and psychologists even believe that if taken to an extreme, a fixation on healthy food qualifies as a new eating disorder called orthorexia.

Orthorexia And The Rules Of Clean Eating

2013-01-05T15:18:00.003-08:00

Clean eating has no official definition, but it’s usually described as avoiding processed foods, chemicals, preservatives and artificial ingredients. Instead, clean eaters choose natural foods, the way they came out of the ground or as close to their natural form as possible. Vegetables, fruits, legumes, 100% whole grains, egg whites, fish, and chicken breast are clean eating staples. Clean eating appears to be a desirable, sensible, even noble goal. Eating clean is what we should all strive to do to achieve optimum health and body composition isn’t it? Arguably the answer is mostly yes, but more and more people today are asking, “is it possible to take clean eating too far?”

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Does Cold Weather Make You Store Body Fat?

2013-01-03T16:48:00.004-08:00

Do you get fatter in the cold weather? It’s a good question right now, considering that this year’s farmer’s almanac is predicting a frigid winter. It’s FREEZING here in New Jersey and we just got dumped with 3 feet of snow!

Some of my friends up in the great white yonder think that temps in the 20’s are balmy. Yeah right. With the wind chill, even my bones had goose bumps today. I can’t even fathom the sub zero stuff those guys live in. Adding insult, my friends in LA and South Florida have been more than happy to share their local January weather reports with me. 80 degrees and sunny. Thanks guys –you suck.

Back to the question. I just got an email from a burn the fat reader who asked, “Tom, is there any evidence that during cold winter weather it gets harder to lose body fat? For me, it seems easier to drop fat during the hot weather.”

What Is The Ideal Body Fat To See Your Abs?

2013-01-02T20:49:00.003-08:00

Measuring your body fat percentage is a valuable tool to chart your progress on your quest to get six pack abs. Hopefully most people realize by now that abdominal exercises don’t burn fat off your stomach. Abs are made in the kitchen, not just in the gym. No matter how much you work out, if you don’t eat right and achieve a calorie deficit, your abs will remain covered in a layer of adipose.

When the realization hits you that you must reduce your body fat percentage to see your abs, one of the biggest questions that pops into your mind is, “how low do I have to get my body fat percentage to see my abs?” It’s a tough question and the answer may be different for men than women.

How To Go From Calorie Clueless To Calorie Competent

2013-01-01T18:54:00.000-08:00

Why is it that any time you hear the words “calorie counting” or “food journaling”, people start running for the hills? If creating menus, counting calories and keeping a food journal are research-proven, effective tools for nutrition awareness, education, motivation and accountability (they are), then why is there so much resistance to it?

One reason is because it’s perceived as work and hard work doesn’t sell! Another reason is that skeptics say, “What about intuitive eating?” “What about people who lose fat without counting calories?”

Sure, you could choose not to count calories and eat what you “feel” your body is asking for, but if you do, that’s called guessing. If you guess correctly and eat the right amount, you lose weight. I would call that luck! Would you rather roll the nutritional dice or bet on a sure thing?

Nutrition Label Lies & Loopholes: Serving Size Sleight of Hand

2012-12-31T18:10:00.002-08:00

For years, concerned consumers and watchdog organizations have been screaming that the U.S. labeling laws are full of loopholes and in need of serious revision. After years of talk, the Food and Drug Administration (FDA) says they’re planning to so something about it. But will it be enough?

There are many food labeling issues we could complain about, but one of the biggest problems (due to its direct relationship to the obesity crisis) is serving sizes.

I’m not just talking about supersizing. What’s worse is that the actual calories are being disguised with serving size sleight of hand.

Once an Endomorph Always an Endomorph? (Can Your Body Type Change?)

2012-12-30T22:03:00.003-08:00

Are you an ectomorph, mesomorph or endomorph body type? To maximize your results, regardless of whether your goal is fat loss or muscle gain, it’s helpful to know your body type and adjust your approach according to your type. But a big question that almost no one has ever answered is, “Does your body type change over time?” If so, then what? Do you have to totally change your nutrition and training again? And if your body type doesn’t change, does this mean you are stuck being a fat endomorph for the rest of your life, doomed because of genetics? Read on to find out.

The Double-Edged Sword of “Healthy” Fast Food

2012-12-26T20:02:00.005-08:00

What’s on the menu at the big fast food chains lately? Oddly enough, the answer is… “health food!” Even more incongruous, many are marketing their food for weight loss. Healthy weight loss food at Taco Bell and McDonalds? Is this a noble move to be applauded, is it a big corporate money grab, or is it a double edged sword?

Remember Jared Fogle, the Subway guy? He lost 245 pounds while eating at Subway regularly. He simply picked the lower calorie menu items. Seeing an opportunity, the local store owner pitched Subway corporate with an idea. Before long, Jared was the company spokesperson in their nationwide advertising campaigns which became known as The Subway Diet.

New HIIT Research: A Practical Model For High Intensity Interval Training

2012-12-23T16:47:00.000-08:00

High Intensity Interval Training, also known as HIIT, has become immensely popular in the last decade. HIIT involves alternating brief bursts of very high intensity exercise (work intervals) with brief segments of lower intensity exercise (recovery intervals). One problem with some types of HIIT is that they call for such high intensity bursts - literally all out sprints - that they’re not practical for everyone, and possibly not even safe for older or overweight individuals. A recent study out of McMaster University has tested a protocol for HIIT that produces impressive results in a short period of time without the need for “all-out” sprints…

Many of the previous studies on HIIT used ALL-OUT intervals on a specialized cycle ergometer, pedaling against a high resistance.