5 Fat Burning Tips
for beginner & advanced readers
The 2 Pounds Per Week
Rule and How to Burn at
Fit to Walk? Walk to Fitness
the easiest and cheapest ways to
keep fit and healthy
Top 3 Reasons WHY More Moms
are NOT “into”
ISSUE: Do you look good and fit?
THE IDEAL BODY 3
MEASUREMENTS Hello Fitness Fans!
I am very glad to introduce you to my current KieFit Journal -
WHY CARDIO DOESN'T 5
WORK FOR FAT LOSS
Within KieFit Journal you will find tips about workout and train-
ing, burning fat faster, and in this KieFit Journal issue
FIT TO WALK? WALK 6
TO FITNESS “How to Relax Deeply” (page 12) and more interesting article.
Tom Venuto, a well known Certified Personal Trainer, has often
5 MORE FAT BURNING 7 been asked, what are his ideal body proportions for Bodybuilders
TIPS FOR YOU
+ or a classical muscular male physique.
THE 2 POUNDS PER
In Kiefit Journal at page 3 you will find a very interesting article
WEEK RULE AND HOW
about body dimensions und muscle mass.
TO BURN FAT FASTER
10 Why for all endurance sports the decrease in weight does not
take place? in KiefFit Journal issue of March 2009 is a helpful
TOP 3 REASONS WHY 11
MORE MOMS ARE NOT article included from author Craig Ballantyne about the possible
TRAINING reasons – To read the full article go to page 5 to read
„Why Cardio Doesn’t Work for Fat Loss“.
HOW TO RELAX 12
DEEPLY - 3 EXCEL- Read on page 7 the five reasons for weight loss, how many
LENT SELF-TALK TIPS
calories have ordinary drinks, why you should consider to not eat
KIEFIT.COM ISSUE 13 fast food anymore!
OPPORTUNITYS— Read and enjoy!
SEND ME YOUR COM- 15
MENTS AND IDEAS
Send me your comments and ideas for further
articles. Submit your article to Email:
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dules you know to be mentioned
of KieFit Journal.
here in the next issue!
Use your article to generate additional free traffic
to your website as well. Submit your personal Fitness
and Sport events you wish to be
Closing date to submit your articles you wish to be published here and invite Kiefit
Journal readers to attend!
published here on 25th of each month.
IDEAL BODY MEASUREMENTS 2
The Ideal Body Measurements
By Tom Venuto, NSCA-CPT, CSCS
I’m often asked what my regimen are working and equally, with no single mus-
body measurements are let’s you catch yourself if cle groups that are out of
and/or what are the ideal certain body parts are lag- proportion compared to oth-
measurements for a body- ging behind others, or in the ers - for example, a huge
builder or a classical mus- case of waist and hips, if chest and rib cage with
cular male physique. Be- you’re gaining body fat. small arms looks silly -
lieve it or not, there are ac- huge arms and small legs
tually many formulas for The waist measurement is looks un-symmetrical as
determining the “ideal body an important one, because well.
These are somewhat typi-
proportions.” On the other when your waist circumfer-
cal off season / pre contest
hand, you might want to ence is going down, you I’m not all that hung up on
height, weight and body fat
take them with a grain of know your overall body fat weighing a certain amount
measurements for a natural
salt… is going down. Also, when either, although I do weigh
bodybuilder. In the profes-
your waist shrinks even a myself regularly. The main
sional and open federations
QUESTION: Tom, there is little bit, it tends to com- reason I monitor my weight
(not drug tested), those
one thing that I really would pletely change the way you closely is because in the off
weights and measurements
like to know – your meas- look – even if you don’t gain season, I’m always inter-
urements. You have a phy- any muscle, a narrow waist ested in gaining more lean might be considered
sique that (in my opinion) is creates an illusion of body mass and prior to “small.” However, a
ideal and 17-18 inch arm on a
your photos lean and proportionate
are a real body can look very
inspiration to impressive.
me. I am
able to move up in weight broader shoulders. Abdomi- competition I have to make Steve Reeves for example,
gradually with my workouts, nal fat and a large waist a weight class was known as one of the
so I know I am building measurement is also a (middleweight has a 176 most symmetrical and aes-
muscle, but I never have a health risk. 1/4 lbs cutoff. ) thetically pleasing body-
measurement to shoot for – builders of all time, even
e.g. biceps, chest, waist, There have been all kinds I’m 5’ 8” tall and I weigh though he was not “huge”
hips, etc. Also, it seems like of different formulas pro- 174-176 for competitions. by today’s standards.
certain ratios (for example, posed over the years for That is very much a “false”
chest to waist ratio, and the “ideal proportions”, but I weight, however, because I Reeves wrote about ideal
maybe there are others?), never aimed for a certain easily lose 6-10 pounds of measurements frequently
would be helpful also. My measurement myself. Body- water weight in the three and was always striving for
thinking is that if my waist building is a very visual days before a contest. By his idea of perfection in this
and hips are “growing” sport. The judges don’t the Monday after a Satur- regard (and came close to
faster than my chest, then come up on stage and day contest, my weight is achieving his own personal
that might be an indicator measure your arms in a usually back up to 180-184 ideal). One of his criteria for
that I am gaining fat where bodybuilding contest – you or so. Off season, I weigh ideal proportions included
it likes to show up first (hips are judged on appearance. about 195-200 lbs. My off having his arms, calves and
and waist). The measure- season body fat is usually neck measure the same.
I’ve always gone after a around 9-10% and before
ments I have of myself are:
chest, waist, hips, biceps, certain “look” as opposed to contests it’s around 4%. Steve Reeves Measure-
a certain measurement. I ments:
forearms, thighs, calves.
cut out photos of bodybuild- Years ago I do remember Arms: 18.5 inches
ers whose physiques I ad- measuring my arms and Calves: 18.5 inches
ANSWER: Personally, I no mire and want to emulate they were 17 1/2” cold and Neck: 18.5 inches
longer take my measure- and rather than having a 18” pumped. That was a Thighs: 27 inches
ments, although I did regu- measurement in mind, I long time ago. I would Chest: 54 inches
larly when I was a teen- always have a picture of my imagine they’re bit larger Waist: 30 inches
ager. I do, however think ideal in mind. now, but who knows. My
it’s a great way to chart pro- waist is 31-32” most of the
gress. Circumference On top of a solid base of year, even smaller before
measurements give you muscle size, I simply work contests (last notch on the >> continued >>
feedback about how well towards symmetry, so all lifting belt!)
muscles are developed
your training (and nutrition)
IDEAL BODY MEASUREMENTS 3
The Ideal Body Measurements (continued)
By Tom Venuto, NSCA-CPT, CSCS
In his “classic physique” the chest they really are. But somehow
book, Reeves said his for- 6. 36% of the chest produces beginners and natural ath-
mula for “ideal proportions” the upper arm girth letes get the idea in their
was as follows: head that bodybuilding suc-
7. The calves come out a cess means 250 pounds and
Muscle to bone ratios: little less at 34% a 20 inch arm.
Arm size= 252% of wrist size 8. The forearms get 29% of
Calf size= 192% of ankle size the chest measurement The truth is, a 17 to 18 inch
Neck Size= 79% of head size arm on a ripped 175-180
Chest Size= 148% pound physique with
of pelvis size excellent balance,
Waist size= 86% symmetry and pro-
of pelvis size portion can look
Thigh size= 175% much larger than it
of knee size really is – it’s an opti-
cal illusion of sorts.
height and weight Some of these
chart for a body- guidelines for “ideal
builder (natural) proportions” are the
5’5” 160lbs “Grecian” or
5’6” 165lbs “classical” ideals
5’7” 170lbs while others are ide-
5’8” 175lbs als for bodybuilders.
5’9” 180lbs In either case, keep
5’10” 185lbs in mind they are sub-
5’11” 190lbs jective – they’re just
6’0” 200lbs Incidentally, McRobert’s book someone else’s opinion of
6’1” 210lbs Brawn has an entire chapter what is an ideal measure-
6’2” 220lbs called “expectations” which ment. The only opinion that
6’3” 230lbs discusses the truth about matters in the end is your
6’4” 240lbs measurement claims. own.
I find all these measurement Train hard and expect suc-
In the book Brawn, Stuart ideals very interesting, but cess,
McRobert published the old personally I take them with a
Tom Venuto, NSCA-CPT, CSCS
“John McCallum formula for grain of salt. Lifetime Natural Bodybuilder
“challenging yet realistic” www.BurnTheFat.com
measurements for “hard gain- Be careful with some of the
ers. His formula is based on formulas for “ideal measure-
wrist measurement and was ments”, because if they were
also published in the book based on steroid using and or
Super Squats: pro bodybuilders, you may
get discouraged by trying to
John McCallum’s realistic pursue an impossible goal for
measurement ideals for hard a natural bodybuilder or the About the Author:Tom Venuto is a
gainers measurements of someone natural bodybuilder, certified per-
1. 6.5 times your wrist gives with a totally different bone sonal trainer and freelance fitness
chest girth structure than you have. writer. Tom is the author of "Burn the
Fat, Feed The Muscle,” which
2. 85% of the chest girth pro- teaches you how to get lean without
duces the hips Measurements - especially drugs or supplements using secrets
3. Take 70% of the chest arm measurements - are also of the world's best bodybuilders and
girth for the waist frequently exaggerated. fitness models. Learn how to get rid
4. 53% of the chest gives the Twenty inch arms, for exam- of stubborn fat and increase your
metabolism by visiting:
thigh girth ple, are rare and when you www.burnthefat.com
5. The neck size is 37% of actually see them in person,
you realize just how massive
WORKOUT & TRAINING Seite 4
Why Cardio Doesn't Work for Fat Loss
By: Craig Ballantyne, CSCS, MS
Cardio exercise is such a The scientists think they gram of high-intensity resis-
strange thing. In theory, it know where things went tance and interval training
should work so perfectly well sour. They classified the (i.e. Turbulence Training) for
for all men and women, but subjects into 2 groups, your weight loss efforts.
as anyone who has tried it called the "Compensators" As Australian Professor
knows, the practicality of it and the "Non- Steve Boucher has shown in
just doesn't add up. compensators". research, interval training
After all, some men and hormones
women do cardio 6 called cate-
hours, 9 hours, or more cholamines.
per week, and still have And
belly fat to burn. On the increased
other hand, it works just catechola-
fine for others. mines can
British researchers petite,
wanted to get more in- among
sight into this paradox, other fat-
and studied 35 over- burning
weight men and women, benefits.
who weren't previously
exercising. In the real
(Reference: Interna- people lose
tional Journal of Obesity 32: 33 pounds after 12 weeks of
177-184, 2008). The Compensators were cardio. Heck, few even
hungrier, and as a result achieve an average weight
Subjects exercised 5 times consumed an extra 268 loss of 8 pounds with aero-
per week for 12 weeks. calories per day, all but wip- bic
That's a lot of exercise, but it ing out their cardio efforts. exercise.
helped the subjects lose an
average of 8.2 pounds, Therefore, the Compensa- So again, check your appe-
which is great - I was posi- tors lost the least amount of tite, and consider giving
tively surprised by the re- weight, and scientists be- high-intensity exercise a go
sults. lieve that was due to the for your next workout pro-
huge "compensatory" in- gram. About the Author
So cardio will work for some crease in appetite experi- Learn about the "Dark Side of
people, however, in my ex- enced by this group. Beat the curse of cardio with Cardio" in the free report from
Craig Ballantyne at
perience, it works best in high-intensity Turbulence www.TurbulenceTraining.com
young men, who need the Does your appetite increase Training. . Craig is a Certified Strength
help the least! when you do slow cardio? If & Conditioning Specialist and
Back to the study, the vari- it does, research shows it writes for Men's Health,
Men's Fitness, Maximum
ance in fat loss between will ruin your cardio efforts. Fitness, Muscle and Fitness
individu- Hers, and Oxygen maga-
als was zines. His trademarked Tur-
huge. bulence Training fat loss
workouts have helped thou-
Check sands of men and women
this out… around the world lose fat,
So if your cardio program is Craig Ballantyne, CSCS, MS gain muscle, and get lean in
Author, Turbulence Training less than 45 minutes three
The best subject lost a stag- not working for you, check
times per week. For more
gering 32.3 pounds in 12 your appetite and calorie information on the Turbu-
weeks, while the worst sub- intake to see if you are lence Training workouts that
ject actually GAINED 3.74 "compensating" for your ef- will help you burn fat without
pounds. forts. If you are, you might long, slow cardio sessions or
fancy equipment, visit
be better off using a pro- www.TurbulenceTraining.com
WORKOUT & TRAINING Seite 5
Fit to Walk? Walk to Fitness
by David Jackson / http://www.goarticles.com
Walking is one of the easiest and cheapest There are ways to measure the intensity of
ways to keep fit and healthy. If you are one of your walking exercise, this will help you as-
those who have no time or money to go to the sess whether you need to slow down or
gym for a workout, you can take up a walking quicken the pace of your workout. A simple
program or regimen instead. It will not cost way is through the so-called 'talk test'. If you
you a thing and you can do it as you wish or can still carry a conversation while walking,
as often as you want--anywhere and anytime. then your pace is normal. But if you are al-
Health experts recommend a minimum of 30- ready catching your breath and cannot talk
minute of moderate physical activity a couple anymore, then you better slow down.
of times a week to stay fit, and brisk walking
fits this category. You can brisk walk just Another way is by monitoring your pulse or
about anywhere--in the park, your neighbor- heart rate. You can do this manually by feeling
hood, office block or even while doing your the pulse in your wrist or neck or mechanically
grocery shopping. through an electronic device.
Walking, whether lei- You should be realistic
surely or vigorously, with your performance
leads to a fit body and goals, so you can stick to
mind. The health bene- your walking program. If
fits are proven by re- you have done it for three
searches. It reduces to six months, it will be-
the risks of various come a habit and will fit
medical disorders or rightly in your lifestyle. The
diseases such as heart- important thing is to keep
related ailments on walking.
etc.), diabetes, certain But if you fail to stick to
types of cancer such as your walking program, find
breast cancer, muscle ways to make it more en-
pains or bone fractures, joyable. Walking need not
arthritis among many be one dull routine. You
more. Walking also can make it fun. Invite your
reduces anxiety, stress and depression. It pro- friend or spouse to join you, or you can even
motes better sleep. take along your pet dog. If you really don't feel
like walking outdoors or if the weather pre-
As a regular exercise, walking is also effective vents you from doing it outside, use a treadmill
in managing your weight and shedding those or stairs. Think of ways of including even short
extra pounds. Walking burns calories consis- walks into your day to keep you on track, 15 to
tently. In fact, according to fitness experts, 20 minutes walk during your lunch break or
low-impact exercises such as walking provide walking to and from your appointments.
a higher level of fitness and health than
strenuous exercise such as jogging. Walking
is also easier to maintain than a fitness pro-
gram in the gym because you can do it any-
time and anywhere since it does not require
any equipment or gadgets.
About the Author
My name is David Jackson, and my weight is the reason
Following a walking program or schedule is
for this blog. I have a slight problem with my weight. So in
advisable. You can design one that suits your trying to help myself , I thought I would create this Blog
lifestyle and fitness level. You should walk at about Health. http://how-to-get-six-pack.com/
your own pace, do not overexert yourself. Copyrights@ How To Get Six Pack. This article may be
printed in any form , on the guarantee that the article stay
Most people start with 15 to 30 minutes of the same without any omittances , deletions , alterations
walking a few times a week. Then they just or changes throughout this article. This copyright is to stay
increase the frequency and intensity as they with this article
5 FAT BURNING TIPS Seite 6
5 More Fat Burning Tips for You
By: Craig Ballantyne, CSCS, MS
At this time of year, we can use every last tip feel terrible, and will make you want to have
to help avoid holiday weight gain. an afternoon nap at your desk.
So here are 5 more fat loss tips for beginner & Make one small improvement to your nutrition
advanced readers. everyday for the rest of your life.
1.) No liquid calories (with the exception of a
post-workout drink). 3) Eat more fruits and vegetables.
Get rid of all the juices, the sodas, and the If you are eating 2 servings per day, then go “Make one
sports drinks. Liquid up to 4 servings per day by the end of the small
is the to your
thing everyday for
you the rest of
need when you are trying to lose fat. week. And even if you think you are doing your life.”
great by having 5 servings per day, you still
You must also limit your alcohol intake - espe- need to double that (take 2-3 weeks to work
cially if you are adding mix to drinks...that is a your way up to 10 servings per day).
double calorie bomb! A single "Jackand Coke"
is over 200 calories (100 calories from booze Stick with fiber-rich fruits and vegetables -
and 100 calories from mix). organic if possible.
2) No fast food. 4) Eat 1oz of almonds or walnuts per day (1/2
oz in the AM, and the other half in the after-
Do not eat at fast food restaurants. Even if noon).
you choose what you think is healthy, remem-
ber this: Most nuts are roasted in oils (possible source
of trans fats), so stick to natural or dry-roasted
Fast food restaurants are all about profit. nuts.
And in order to profit while giving you cheap, Don't panic...this small amount of nuts won't
quick, and easy to make you fat, but will fill you up and help you
prepare foods, the quality of the food ingredi- lose weight.
ents will be poor - especially the protein.
5) Be consistent with your workouts.
Now you might have read that you can still
make healthy choices at fast food restaurants. And make sure the workouts are efficient and
But you know what, that's just politically- effective. To make it easy for you to follow,
correct opinion. If it's fast food, it's poor food. stick with the Turbulence Training fat burning
Walking into a burger joint and grabbing a workout system.
chicken breast on a It doesn't matter if you train in the morning
white bread bun with a piece of old lettuce and before or after breakfast, or at night before or
a half-green, after dinner, or at 1pm on days
half-pink tomato is "barely" healthy eating. when the moon is in line with Saturn...don't
worry about the details, just train consistently.
The politically-incorrect truth is that it's going
to take time and effort to eat properly. You will lick here to get Turbulence Training
have to plan, shop, and prepare ==> turbulencetraining.com
healthy meals. You will have to spend time
cleaning, cutting, and cooking your food.
That's the truth.
But believe me, it will taste so much better
than fast food, and healthy eating will make
you more alert. Eating fast food will make you >> continued >>
5 FAT BURNING TIPS Seite 7
5 More Fat Burning Tips for You (continued)
By: Craig Ballantyne, CSCS, MS
6) BONUS TIP: Go for a walk after lunch or I never thought in a million years that just 10- YouTube:
dinner (or anytime you eat a big meal). 20 minutes of weight training followed by
Research shows this will help you control some cardio would get me such steady re- Fooled By The Fat
your cholesterol and triglycerides, plus any sults. I even cheat a bit on the weekends." Burning Zone?
movement is better than sitting around Billy Williams
watching the TV and snacking.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Change your workouts to beat a fat
loss plateau. “BONUS TIP:
Go for a walk
"The constant shakeup is amazing. I after lunch or
look forward to my workouts. I feel so dinner (or
much better than I did 6 weeks ago. I anytime you
had almost given up on fitness as I was eat a big
becoming very frustrated with my pla- meal). “
teaus. I started out at 233 lbs and am
already heading for 225 in only a few
short weeks. Thank you for developing this
truly amazing program and for sharing with
the rest of us. It's very refreshing to enjoy Turn your health around with Turbulence
working out again!" Training:
Dave Heffernan ==> turbulencetraining.com
"Turbulence Training is AWESOME! I started
working out in 2004 first time in gym at 39
yrs. Then I discovered T.T. in 2006 and
started receiving unbelievable info on exer-
cises/nutrition. Immediately I started incorpo-
rating T.T. in my busy schedule which is im-
proving my strength, definition, flexibility and
nutrition. Craig is quick to reply to questions
and supportive. My confidence and strength About the Author
Craig Ballantyne is a Certified Strength & Conditioning
has definitely improved. If I only knew of Tur- Specialist and writes for Men's Health, Men's Fitness,
bulence Training in 2004. The gym crowd is Maximum Fitness, Muscle and Fitness Hers, and Oxy-
really checking me out now." gen magazines. His trademarked Turbulence Training
Kimmie Clark "I lost 14 pounds this month fat loss workouts have been featured multiple times in
Men’s Fitness and Maximum Fitness magazines, and
and the weight is just falling off me.
have helped thousands of men and women around the
My wife says I now look like when we first world lose fat, gain muscle, and get lean in less than 45
met and I still have minutes three times per week. For more information on
more to go. I can fit into my old jeans again the Turbulence Training workouts that will help you burn
fat without long, slow cardio sessions or fancy equip-
which is a big deal
ment, visit www.TurbulenceTraining.com
for me. I just cut back on starches and bread
and do your routine 2-3 times a week.
BURN FAT FASTER 8
The 2 Pounds Per Week Rule and How to Burn Fat Faster
By Tom Venuto - www.BurnTheFat.com
Why do you always hear lbs, that would be 3 lbs per How Do You Lose More
that 2 pounds per week is week. Than 2 Pounds Per
the maximum amount of fat Body Weight Vs Body Week?
you should safely lose? If Composition Can you lose more than 2
you train really hard while lbs of pure fat in a week?
Weight loss is somewhat
watching calories closely Yes, although it’s easier in
meaningless unless you
shouldn’t you be able to the beginning. It gets harder
also talk about body com-
lose more fat without losing as your diet progresses.
position; the fat to muscle
muscle or damaging your How do you do it? My rule
ratio, as well as water training hours a day so
health? What if you want to is, extraordinary results re-
weight. Ask any wrestler they’re creating a huge
lose fat faster? How do you quire extraordinary efforts.
about fast weight loss and calorie deficit.
explain the fast weight An extraordinary effort
he’ll tell you things like, “I
losses on The Biggest means a particularly strict
cut 10 lbs overnight to But without that team of
Loser? These are all good diet, as well as burning
make a weight class. It was trainers, dieticians, team-
questions that I’ve been more calories through train-
easy - I just sweated it off.” mates, a national audience
asked many times. With the ing because you can only
diet marketplace being cut your calories so far from and all that prize money, do
You’ve also probably seen you think they’d be moti-
flooded every day with rapid food before you’re starving
people that went on some vated and accountable
weight loss claims, and suffering from severe
extreme induction program enough to do anywhere
these questions desperately hunger.
or a lemon juice and water near that amount and inten-
need and deserve some
fast for the first week and sity of exercise in the real
honest answers. Want to Simply put, you need a big-
dropped an enormous world? Would it even be
know where that 2 pounds ger calorie deficit.
amount of weight. But once possible if they had a job
per week rule comes from If you have a 2500 calorie
again, you can bet that a lot and family? Not likely, is it?
and what it really takes to daily maintenance level,
of that weight was water It’s not practical to do that
burn more than 2 pounds of and you want to drop 3 lbs
and lean tissue and in both much exercise, and it’s not
fat per week? Read on. of fat per week withe diet
cases, you can bet that practical to cut your calories
alone, you’d need a huge
those people put the weight below a 1000 a day and
Why Only 2 Pounds Per daily deficit of 1500 calo-
right back on. remain compliant. If you
Week? ries, which would equate to
eating 1000 calories per manage to achieve the lat-
The truth is, two pounds is The main potential advan- ter, it’s very difficult not to
day. You would lose weight
not the maximum amount tage of any type of induc- rebound and regain the
rapidly for as long as you
you can safely lose in a tion period for rapid weight weight afterwards for a vari-
could maintain that deficit
week. That’s only a general loss in the first week is that ety of physiological and
(although it would slow
recommendation and a a large drop on the scale is psychological reasons.
down over time). Most peo-
good benchmark for setting a motivational boost for
ple aren’t going to last long
weekly goals. It’s also sen- many people (even if it is For Fast Fat Loss: Less
on so little food and they
sible and realistic because mostly water weight). Food Or Harder Training?
often end with a period of
it’s based on average or Why do you hear so many binge eating. It’s not practi- Trainers are becoming
typical results. diet and fitness profession- cal (or fun) to cut calories more inventive these days
als insist on 2 lbs a week so much and in some cases in coming up with high in-
The actual amount of fat max? Where does that tensity workouts that burn a
it could be unhealthy.
you can lose depends on number come from? Well, large amount of calories
The other alternative is to
many factors. For example, aside from the fact that it’s train for hours and hours a and really give the metabo-
weight losses tend to be a recommendation in gov- lism a boost. This can help
day, literally. People ask me
relative to body size. The ernment health guidelines speed up the fat loss within
all the time, “Tom, how is it
more body fat you carry, the and in position statements possible for the Biggest a given amount of time. But
more likely you’ll be able to of most nutrition and exer- Loser contestants to lose so as you begin to utilize
safely lose more than two cise organizations, it’s just much weight? Well first of higher intensity workouts,
pounds per week. There- math. The math is based on all they’re not measuring you have to start being on
fore, we could individualize what’s practical given the guard for overtraining or
body fat, only body weight.
our weekly guideline a bit number of calories an aver- Then you have the high overuse injuries.
by recommending a goal of age person burns in a day starting body weights and
1-2 lbs of fat loss per week and how much food some- the large water weight loss >> continued>>
or up to 1% of your total one can reasonably cut in a in the beginning. After that,
weight. If you weighed 300 day. just do the math – they’re
BURN FAT FASTER 9
The 2 Pounds Per Week Rule and How to Burn Fat Faster
By Tom Venuto - www.BurnTheFat.com ( continued)
That’s why strict nutrition relapse. only promise rapid weight
with an aggressive calorie loss, but go so far as saying
The higher protein intake
deficit is going to have to be that you’re doing it wrong if
can help prevent lean tissue
a major part of any fast fat you’re losing “only” two
loss and curb the hunger. A
loss strategy. Unfortunately, pounds per week. “Why
high protein diet also helps
very low calorie dieting has settle” for slow weight loss,
by ramping up dietary ther-
its own risks in the way of they insist. Well, it’s cer-
mogenesis. A high intake of
lean tissue loss, slower me- tainly possible to lose more
greens, fibrous vegetables
tabolism, extreme hunger, than two pounds per week,
and low calorie fruits can Remember, 1-2 pounds per
and greater chance of but it’s critically important to
help tip the energy balance week is 50-100 pounds in a
weight re-gain. understand that there’s a
equation in your favor as year. Is that really so slow
world of difference between
My approach to long term fibrous veggies are very low or is that an astounding
rapid weight loss and per-
weight control is to lose in calorie density and some transformation? You don’t
manent fat loss.
weight slowly and patiently of the calories in the fiber gain 50-100 pounds over
It’s also vital to know that
and follow a nutri- night, so why
tion plan that is should anyone
well balanced expect to take it
between lean off overnight?
protein, healthy Personally, I think
fats and natural carbs and are not metabolizable. short-term thinking and the
there’s no magic in faster
doesn’t demonize any en- Healthy fats are added in pursuit of quick fixes are the
fat loss, just math. All the
tire food group. To lose fat, adequate quantities, while worst diseases of our gen-
new-fangled dietary ma-
you simply create a caloric the calorie-dense simple eration.
nipulations and high inten-
deficit by burning more and sugars and starchy carbs
sity training programs that
eating less (keeping the are kept to a minimum ex- If you want to be one of
really do help increase the
nutrient density of those cept on refeed days and those “results not typical”
speed of fat loss all come
calories as high as possi- after (or around) intense fat loss transformations, it
full circle to the calorie bal-
ble, of course). workouts. can be done and it may be
ance equation in the end,
even if they claim their a perfectly appropriate
But to achieve the extraor- There’s No Magic, Just short-term goal for the
Math method works for other rea-
dinary goals such as photo- sons and they don’t men- savvy and sophisticated
shoot-ready, super-low In my experience, a high fitness enthusiast. It’s your
protein, reduced carb ap- tion calories burned or con-
body fat or simply faster sumed at all. call. But when you set your
than average fat loss, while proach in conjunction with goals, it might be wise to
minimizing the risks, I often weights and cardio can help
maximize fat loss – both in Beware of The Quick Fix remember that old fable of
turn to a stricter cyclical low Faster fat loss IS possible. the tortoise and the hare,
carb diet for brief “peaking” terms of increasing speed
of fat loss and particularly My question is, are you will- and buyer beware if you go
programs. I explain this ing to tolerate the hunger, shopping for a fast weight
method in chapter 12 of my for getting rid of the last of
the stubborn fat. It helps low calories and high inten- loss program in today’s
e-book Burn The Fat, Feed
with appetite control too. sity exercise for that kind of shady marketplace.
The Muscle (it’s my “phase deficit? Do you have the
III” or “competition” diet). But always bear in mind Train hard and expect suc-
that the faster fat loss oc- work ethic? Do you have
The cyclical aspect of the curs primarily as a result of the supreme level of dietary
diet means that after three the larger calorie deficit restraint necessary to stop Tom Venuto
to six days of an aggressive (which is easily achieved yourself from bingeing and Fat Loss Coach
calorie deficit and strict diet, with sugars and starches putting the weight right back www.BurnTheFat.com
you take a high calorie / high minimized), not some type on when that aggressive
carb day to re-feed the of “low carb magic.” If your diet is over? Or would you About the Author:Tom Venuto is a fat loss
body and re-stimulate the diet were high in natural rather do it in a more mod- expert, lifetime natural (steroid-free) body-
builder, independent nutrition researcher,
metabolism. Essentially, carbs but you were able to erate way where you’re not freelance writer, and author of the #1 best
diligently maintain the same killing yourself, but instead Muscle: Fat-Burning Secrets of The World’s
selling diet e-book, Burn The Fat, Feed The
this helps reduce the star-
vation signals your body is large calorie deficit, the re- are making slow and steady Best Bodybuilders & Fitness Models (e-book)
receiving. It’s also a psy- sults would be similar. lifestyle changes and taking which or supplements using secretswithout
teaches you how to get lean
chological break from the off 1-2 lbs of pure fat per world's best bodybuilders and fitness models.
Learn how to get rid of stubborn fat and in-
deprivation which helps im- I’m seeing more and more week, while keeping all your crease your metabolism by visiting:
prove compliance and prevent advertisements that not hard-earned muscle?
MOMS TRAINING Seite 10
Top 3 Reasons WHY More Moms are NOT “into” Resistance Training
By Holly Rigsby, CPT - www.FitYummyMummy.com
Moms have mistakenly be- is simply not better. Cardio Sure, if you are new to the YouTube Video:
lieved that resistance training does very little to boost your concept of Resistance Train-
shouldn’t be the foundation of metabolism and extended ses- ing, an introduction to this type Core Fitness for
their fat loss program. Here sions not only eat up your pre- of workout can make you Moms
are the three most common cious time with little to show throw your hands up in frustra-
myths about resistance train- for it, but also eat up your lean tion.....what exercise, what
ing and the “truth” about each. muscle, slowing your metabo- weight, set, super sets, repeti-
lism to a crawl. tions, rests....Oh My!
1. Moms believe the answer 2. Moms are scared of
to Fat Loss lies in CARDIO "Bulking Up" The best way to begin a resis-
Can't blame you, Mom! The Just the mention of the word tance training program is to
fact that we are being bom- muscle makes a lot of women use your own body as weight.
barded with misleading ads cringe. Images of huge body- No gym membership, no fancy
and articles on a daily basis builder-type bodies make them equipment....just a small
boasting that the best way to run in the opposite direction. space and a few minutes of
burn fat is to simply DO more Yet amidst this protest, Moms your time.
cardio. want to look lean and toned.
Well without muscle, it is im- Movements such as squats,
From a Popular Beauty Maga- possible to attain this desirable lunges and assisted push ups
zine: physique. are great examples of effective
“The formula for great abs is Women simply do not have bodyweight exercises that any
crunches + cardio = results. the ability to bulk up. Men, Busy Mom can do. Establish-
Cardio burns fat, uncovering however, are able to add lots ing a place to begin builds
the incredible abs you’ll have of muscle because: confidence, boosts energy
thanks to those crunches. So One - they have the hormones levels and in turn increases
hop on that exercise bike, el- to do so (we do not, well not metabolism. Moms naturally
liptical or treadmill for 30 to 45 naturally) want to do more!
minutes at least three times a Two - they lift weights in an From there it is quite simple to
week…” entirely different fashion keep your workouts challeng-
The “cardio burns fat” myth is Three - they must eat a tre- ing by using equipment many
so rampant, that the very sup- mendous amount of food - moms already have at home;
port groups and forums muscle need a LOT of calories a stability ball, dumbbells and
women turn to for answers are to grow and get bigger. a medicine ball.
littered with faulty advice. When you have an effective
From a Forum: So Moms, unless you are tak- resistance training workout
“We do 15 mins on the bike, ing Testosterone boosting plan, that not only fits your
15 on the elliptical, 15 on the supplements, lifting VERY fitness goals, but your lifestyle,
treadmill, 1000 metres on the heavy weights and eating an your plan becomes a priority
rowing machine (we're building upwards of 5,000 calories a and you achieve a lean, fit
that up slowly because we day - you will NOT bulk up. body before you know it!
hate it).” Now you understand not only
3. Moms think Resistance the importance resistance
Who has time for this? We are Training is just TOO Compli- training plays in your fat loss
Holly Rigsby, CPT, MAT
Moms, we are busy, we do not cated! efforts, but also how easily it
America’s #1 Fat Loss
have the time, energy or pa- “It's so much easier.” “It is less can be integrated into your
Expert for Busy Moms
tience to attempt a fat loss intimidating.” “It’s less compli- routine. It is time to adjust your
and the author of
program that is solely based cated.” These are the very mindset and your priorities. www.FitYummyMumm
on cardio. And if you “hate” attitudes that lead busy moms When you put your time, en- y.com. Holly has wor-
something – how much longer to jump on a treadmill and ergy and effort into a resis- ked with over 300
are you going to keep up with walk or run for 45-60 minutes. tance training regimen you Mom's to help them lose
it – especially if you are no The thought of picking up guarantee yourself a faster the stubborn baby fat,
longer seeing results?! some weights seems compli- metabolism and a toned, tight, get their pre-baby body
Cardio is only ONE piece of cated and undesirable espe- energetic body. back and reclaim their
the Fat Loss puzzle. When it cially when there are more yummy-ness. Don't miss
comes to Fat Loss cardio’s “mindless” options from which her Free Report: Top 5
role is much less important to choose. Busy Mom Metabolism
than resistance training. More Boosters.
RELAX DEEPLY Seite 11
How To Relax Deeply - 3 Excellent Self-talk Tips
To perform our daily duties your mind. For instance, you well your day was spent. Think
effectively, relaxation is abso- could imagine yourself floating about tomorrow in a similar
lutely necessary. Self-talk and on the clouds or listen to the manner. Tell yourself to push
positive thinking help us relax singing of the birds, or just all thoughts about the stress
and rejuvenate so that we can smell the sweet scent of the and challenges of the next day
be more productive in life. flowers. out of your mind. Convince
Stress usually means that you Tell yourself to breathe slowly. yourself that everything will be
are thinking negative thoughts. Then take long, deep breaths, alright and that everything will
Your muscles will be tense a technique that leads to in- work out fine. Such positive
and will remain tense till you stant relaxation. Feed positive self-talk will ensure that you
stop thinking the negative thoughts into your mind either get a sleep filled with pleasant
thoughts that is causing all the by thinking them or saying dreams and not nightmares.
stress. In self-talk, you can them aloud. Positive thinking will not only
reassure yourself that every- Now, you are lying on the relax you, but will also help
thing is already and that it is grass, breathing slowly and you achieve your goals. Make
alright to relax. deeply, and listening to the the necessary changes in your
Your subconscious will try to birds. After leading a stressful thinking pattern today, so that
tell you that you have worked life for years, you will need you will be better enabled to
too hard, but there is still a lot some pratise in order to relax relax and get rid of stress.
more to do; in other words, properly. Self-talk and positive become healthier and happier
there is no time for fun and thinking will help you achieve and a pleasure to be with. You
relaxation as long as you have perfect relaxation. will soon discover that you
to earn your living. You have 2. Hot Tub Technique have become a happier per-
the power to change this Soak yourself in a tub of hot son by thinking positively and
stressful thought. Just change water in a bathroom lit with the engaging in positive self-talk.
your thinking to "it is now time soft, romantic light of scented Never condemn yourself, but
to call it a day, shut down the candles. Listen to your favorite always encourage and support
computer, and find something music, and inform yourself that the best friend you can ever
fun to do." So, positive thinking you are now spending some have in your life, that is, your-
will help you be more relaxed quality time with yourself. self. Remember that you are
in life. Watch your candles burn as the only person you can trust.
You can really relax when you you enjoy the relaxing heat of The only person who can ever
take some time for yourself. the water in your bath tub. help you achieve anything in
Tell yourself that you will spare Turning off the harsh electric life is yourself.
some time for a relaxing walk light, soaking in the tub,
regularly. Make a note of it on watching the soft light of burn- When you feel bogged down
your planner or calendar and ing candles, and listening to by the world, relax and turn to
make a mention of the time soft music is a wonderful way yourself. Use self-talk to boost
too. In this way, you can to relax and teach your mind your energy and your enthusi-
change negative or stressful positive thoughts. asm to live. You need to pra-
thought patterns and convince tise these tecniques regularly
3. Sleeping Well
yourself that you can give in order to achieve success.
Many people find it very diffi-
yourself a lot of time for fun Persevere and you will win.
cult to sleep at night. They
and relaxation. Self-talk is a therapy that will
may go to sleep, but they don't
1. Lawn Technique surely give your success in
feel rested and rejuvenated.
Learn techniques of relaxation whatever you wish to be and
Instead, they wake up feeling
such as going for a walk with do in life.
as if they had never gone to
your dog or just relaxing on bed. There is way to overcome Abhishek is a Self-Development expert and he has got some
the lawn and doing nothing. this problem and ensure a re- great Positive Attitude Secrets up his sleeves! Download his
Lie down on the grass, close laxing night for yourself. FREE 87 Pages Ebook, "Positive Attitude For Unlimited
your eyes, and allow beautiful, Lie down in bed and think Success" from his website http://limited Free Copies avail-
relaxing thoughts to flood into positive thoughts about how able.www.Positive-You.com/689/index.htm . Only
KIEFIT.COM—ISSUE Seite 12
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