Eight Re-Gain Mistakes

Eight Re-Gain Mistakes
By Tom Venuto



If you want to burn off fat and keep it off permanently, there are a few things you absolutely must do, and a new study from Wake Forest University has just uncovered another one.

Previous research has concluded without a shred of doubt that high levels of exercise are one of the keys to keeping fat off and maintaining your ideal weight.

In a new study published in the October issue of Medicine and Science in Sports and Exercise, researchers found for the first time, proof that the drop in physical activity that happens automatically during calorie restriction is directly correlated to weight regain.

We've known for some time that when you restrict calories, your level of non exercise physical activity (non exercise activity thermogenesis or NEAT), drops spontaneously, even if you don't realize it's happening.

Your physical activity energy expenditure (PAEE) also tends to drop when you restrict calories.

Basically, when you cut calories, you get sluggish, you move your body less, you don't feel like exercising and if you do exercise, you do it with with less "gusto."

This means that unless you intentionally counter this tendency by pushing yourself to keep active and keep up the intensity, despite your low calorie intake, your weight loss will slow down automatically as you continue with caloric restriction. (can you say, "fat loss plateau?")

The new twist to this story is that in this latest study the researchers followed up on the subjects through the maintenance period - with 6 month and 12 month checkups.

This is significant, because most fat loss "success stories" are reported immediately after the weight loss phase, but you never know what happened to them afterwards.

Not surprisingly, it wasn't much of a "maintenance" period... almost everyone regained most of the weight.

The surprise was WHY they regained back the weight and WHO regained the most...

The drop in physical activity during the diet was directly related to the weight regain after the diet!

The researchers wrote,

"The greater the decrease in physical activity energy expenditure (PAEE) during the energy deficit, the greater the weight gain during the follow up."

"That won't happen to me," you say? Think again. That drop in activity usually happens unconsciously. It's part of the "starvation response" (or "weight-regulating mechanism" if you prefer). Your body tricks you in countless ways, in order to restore energy balance and stabilize your weight.

If you believe that diet alone is the answer or that you can skimp on the training, you are shooting yourself in the foot and thinking short-term.

When you extend out your time frame to a year or longer, you get a whole new perspective.

For years, I have been imploring my readers and subscribers to "burn the fat" with higher levels of exercise - strength training AND cardio training - while "feeding the muscle" with a higher intake of clean food, instead of simply "starving the fat" with low calorie diets and little or no exercise.

"Eat More, Burn More"... "BURN The fat FEED the muscle." those are the mottos you want to remember.

Can you lose weight without exercise? Of course. Just be sure you have a dietary-induced calorie deficit. Is it the best way? Not by a long shot.

Bottom line: If you want to maximize your fat loss, and keep fat off permanently, it is imperative not only to keep up a high level of energy expenditure (burn calories not just cut them), but also to make a conscious effort to make sure your activity level does not drop as you lose weight during the calorie deficit.
Tom Venuto is a natural bodybuilder, fat loss expert and author of the best seller, Burn The Fat, Feed The Muscle: Fat Burning Secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism without drugs or supplements, by visiting http://www.BurnTheFat.com

Fat Burning Foods

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, 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 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.
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: http://www.burnthefat.com . To get Tom's free fitness newsletter, visit http://www.tomvenuto

Conquer Body Fat

Conquer Body Fat for Good with Burn the Fat

All too often fitness programs come out that claim to be the end all be all to getting in shape. They promise to be the missing link in your journey to finally combat body fat for good. It seems that there is a new fad each and every day. The sad thing is that most of what you see in this industry is just that, a fad. They work in the beginning but before long you are right back where you started. That is not the case with Burn the Fat Feed the Muscle.

Burn the Fat Feed the Muscle is a book written by natural bodybuilder Tom Venuto. After years of trying different supplements, different exercise programs and different diets Tom has personally tried (over a 20 year period) he has developed a program that is guaranteed to make your body a fat burning machine. Yes, a fat burning machine which will let you finally get rid of the body fat for good and gain muscle while you are doing it.

So what makes Burn the Fat different from all the other fitness programs out there? For starters, Tom Venuto starts the book off by telling you that there is no such thing as a quick fix, and he makes sure that you understand that there is a difference between weight loss and fat loss. He also tells you that his book is not just about fat loss; it is a book that was written to help people get healthy. This is all based on a nutrition secret that competitive body builders use.

Burn the Fat is a 340 page ebook (this is not counting the incredible bonuses that you get with your purchase) that is packed with information. You aren't going to find any pictures, but there are some graphs, this means that there is a lot of reading to do. You can do the reading on your computer or print it out. It is a lot of reading, but there isn't any fluff in there. This is about changing your body... changing your life.

Tom goes over how important setting goals are to success with Burn the Fat. He teaches you how to clearly define your goals, develop a strategy that you can stick with that will help you achieve those goals. The next thing that Tom goes over is that there are different body types and that those different body types respond differently to a diet and exercise program. This is where Burn the Fat is different from just about every fitness book out there; all the other books want you to believe that all body types respond the same.

In Burn the Fat you will also learn the proper intake of foods and liquids that you should eat. Tom takes about 20 pages to tell you the foods that you should eat and the foods that you should NOT eat, and he even takes the time to tell you the alternatives to those bad foods that you are currently eating. There is a section on supplements and how overall they are just a waste of money.

Naturally Burn the Fat also addresses exercise. Any intelligent person knows that exercise is important, no essential to changing their body, losing weight and getting healthy. In Burn the Fat, Tom Venuto goes over the type of exercises you need to do to make your body a fat burning machine. Remember, that this isn't just about losing weight; it is about losing fat forever. If you are serious about getting healthy and being healthy for the rest of your life it is time for you to make the investment in yourself and get a hold of Burn the Fat Feed the Muscle today!
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