The actual weight they want to lose is the excess fat they carry. A thin layer of subcutaneous fat is a good thing. It plumps up the skin attractively, provides protection from the cold and helps provide us a little cushioning.

It’s when that layer of subcutaneous fat swells beyond a centimeter or two in width that we start to grab and pinch at it accusingly, and purse our lips as our clothes stop fitting so well.

The weightloss equation is a simple one: Use more energy than you absorb through food and drink, and your body will need to burn its resources to keep you going.

Eat less? Exercise more? Reduce it down to basics and yes, that’s all you need to do to lose that fat.

Of course food (and drink) is one of life’s major pleasures. And these days it is for many the easiest and most accessible pleasure. To cut yourself off from that sensory reward is more of a challenge than you’d like to think. Particularly when the pleasure of being the shape you want to be is so distant, and the taste of your favourite food so close…

Adding exercise to use more energy is the other side of that coin, and it will certainly improve your day-to-day lifestyle (chemical balance, ease of motion, stamina) if you can make exercise a part of that lifestyle.

But many shy away from the immediate pain of exercise. The chafing, sweating, burning lungs, aching muscles. And the feeling of incompetency when you start a particular exercise. You’re not skillful at this. So it’s not fun.

It’s difficult to persist when the pleasure of having that great figure is so far away, and the pain of the actual exercise is right here and now.

So if eating less is not for you, and neither is a full-on exercise program, then maybe you’re looking for a quick fix.

Wise up. There is none.

You probably already know this. You’ve probably tried to lose weight before. And you may have succeeded. But has it stayed off?

Yo-yo dieting is very common, and very hard on the body. Lose 10 kilos, gain 12 kilos, lose 5 kilos, gain 6 kilos. Not only is it an emotional rollercoaster, it’s expensive in time and in money. Most weightloss programs involve some sort of cost, and fluctuating body size means fluctuating clothing size, which will put an even bigger dent in your wallet.

But here on this site you’ll find a huge number of simple tips, for either reducing your energy intake, or increasing your energy output. Just small, easy changes, for easy weightloss. Try adopting a new one every week. Make it a habit. Make it yours. With enough of these habits in place you’ll start to see those kilos disappear.

Sign up as a member and get a new challenge delivered into your email inbox every week. Just one simple life change per week.

Be gentle and loving with yourself. Ease yourself one easy step at a time, back into the shape you love.

WAIT! Find Out What You’re Getting Yourself Into BEFORE You Buy

Burn The Fat, Feed The Muscle makes some outrageous claims, has a bunch of larger-than-life testimonials, and costs more than your average hardcover book. When scrolling through the (very long) official website, your mind will be racing with questions wondering if it’s a scam or a legitimate program, because you have to admit, the concept behind the program is very intriguing.

It’s getting harder every day to distinguish the legitimate fat loss programs from the ones that are nothing but scams, so…

Before you decide to purchase Burn The Fat, Feed The Muscle, let’s put it to the test.

First, the author, Tom Venuto has been featured on hundreds of websites as well as in magazines such as Natural Bodybuilding & Fitness, Ironman, Men’s Exercise and Men’s Fitness. Tom is also the author of a hardcover national best-seller, The Body Fat Solution (Penguin/Avery books). There was even a blurb about his latest book in Oprah Magazine.

Venuto is a bodybuilder – in fact, his whole system is based on “fat-burning secrets of bodybuilders and fitness models.” Looking at his pictures, you can see that he is beyond good shape, the guy is jacked and six-packed. You’d be tempted to scream “Steroids” except that Venuto says he’s lifetime natural and has competed in drug-tested competitions for more than 20 years.

After a little more research, you’ll find that Burn The Fat was released in 2002 and was the #1 e-book best-seller for 4 years in a row. Most Internet weight loss programs haven’t even been around that long, let alone topped the charts that long. Also, New York City publishers and major magazines like Men’s Fitness don’t give the time of day to fly-by-night Internet marketers, so there’s some credibility.

But the real question is, does the program actually work?

The claim made by Burn The Fat, Feed The Muscle is that bodybuilders and fitness models are the leanest athletes in the world. Venuto himself was 3.7% body fat at one point (note: on the day of a contest). Therefore, says Venuto, if you find out how bodybuilding, fitness and figure competitors get so lean and you do the same thing, you will get the same results. It makes sense. However, there’s no magic solution here.

From reading Burn The Fat, Feed The Muscle, you learn that you won’t get 6-pack abs or a body like a fitness model by training a few minutes a day and eating junk. You learn that to get lean you have to change your lifestyle and adopt new habits to replace the old ones that made you fat. You learn that to get “ripped” it takes an even more regimented nutrition program.

When looking at the Burn The Fat website, you’ll see a home page plastered with testimonials from people of all ages. Since it’s impossible to be sure these testimonials/people are real, a little outside research is in order. What you’ll find on a web search is a free discussion forum called the Burn The Fat Facebook group, which has several thousand members who support each other to implement the program. You’ll also find several Burn The Fat Yahoo groups. There is also a paid online support community (sponsored by Venuto), called the Burn The Fat Inner Circle, with thousands of members using the Burn The Fat system. Membership to this site is optional and doesn’t come with the e-book.

With a little more online research, it’s easy to find positive reviews and before and after photos of people who have successful used Burn The Fat to lose weight. You’ll also find some YouTube videos and blogs devoted to chronicling the training journals and nutrition programs of fat burners.

It’s hard to dispute that Burn The Fat, Feed The Muscle is one of the most established fat loss programs online. Not only is third party proof all over the Internet, this program has been around since 2002. A program just can’t survive that long on the web if there isn’t good word of mouth. And of course, we know this method has worked for bodybuilders for decades.

The final question then becomes, will it work for YOU?

Burn The Fat, Feed The Muscle is a best seller and there’s proof that it works. But it will probably appeal the most to a certain kind of person. First, it takes effort and a significant time investment. It trades focus, dedication and hard work to get significant, permanent and natural fat loss (as opposed to some rapid fat loss programs where you’re required to take drugs or supplements and where the weight is a lot more likely to come back).

Another thing to know is that the main focus of the e-book is on nutrition, and it requires counting calories and crunching numbers to create menu plans. There’s a lot of value in that kind of precision, but this approach may not be for everyone. Some people prefer to just estimate portion sizes. Burn The Fat is probably ideal for people who need structure, enjoy planning and are detail-oriented (accountants, engineers, math buffs and other analytical types will be in seventh heaven). If you like to know WHY you’re doing something instead of just being told WHAT to do, you’ll appreciate the detail in the 300+ pages. It’s definitely thorough. Encyclopedic even.

Here’s the bottom line:

If you want a quick fix weight loss solution, if you’re looking for what pill to take or if you’re not willing to exercise, then Burn The Fat, Feed The Muscle is probably not for you.

On the other hand, if you’ve tried all the diet trends and fads, if you really want to know the (sometimes uncomfortable) truth about fat loss and if you have the discipline to make lifestyle changes, then you’ll find Burn The Fat, Feed The Muscle to be an excellent investment that delivers what it promises – you burn off the fat, you keep your muscle and you don’t have to starve yourself to do it.

It may not be for everyone, but it’s no scam. Burn The Fat, Feed The Muscle is legitimate and effective. You can learn more at the official website at http://www.BurnTheFat.com

This is a great Christmas Gift idea and will be very handy when you make those New Years resolutions.

Burn The Fat, Feed The Muscle, The #1 best-selling diet ebook on the Internet (as rated by clickbank.com), is completely unique and different from other programs on the diet market because it’s not a weight loss program – it’s a fat loss program. Once you’ve read just the first three chapters, there will be no doubt in your mind that pursuing weight loss is not only the wrong goal, it may be the reason why you’ve failed to reach and maintain your ideal body weight

Burn The fat shows you exactly why it’s fat you must lose, not weight, why you cannot succeed with starvation diets, and then shows you exactly how to burn off fat, step by step, in one of the most detailed fat loss nutrition books ever written.

If you’re interested in learning exactly what to eat to lose fat the natural way – without supplements, without drugs and without slowing down your metabolism – while also learning the why behind it all, then this program could truly change your life. Get more information at:

www.burnthefat.com

Although their questions are often phrased differently and each person’s situation seems unique, my answer to “How do I get great abs” is almost always the same…and you’re about to hear it…

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]]> http://losefat.co.nz/the-great-abs-mistake/feed/ 0 http://losefat.co.nz/an-explanation-and-solution-for-slow-female-fat-loss/ http://losefat.co.nz/an-explanation-and-solution-for-slow-female-fat-loss/#comments Mon, 30 Nov 2009 05:23:03 +0000 TomVenuto http://losefat.co.nz/?p=51 By Tom Venuto
www.BurnTheFat.com

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.

For example, if my TDEE is 3300 calories a day (I’m 5′ 8″ and moderately to very active), then a 20% deficit is 660 calories, which brings me to 2640 calories a day. On paper, that will give me about 1.3 lbs of wt loss per week, rather painlessly, I might add.

If I bumped my calorie burn up or decreased my intake by another 340 a day, that’s enough to give me a 2 lbs per week wt loss.

That’s hardly a starvation diet (Ahhh, the joys of being a man). For smaller women, the math equation is very different.

If your total daily energy expenditure is only 1970 calories, even at a VERY high exercise level, then a 20% deficit for you is only 394 calories which would put you at 1576 calories a day for (on paper) only 8/10th of a lb of fat loss/wk.

If you pursued your plan to take a more aggressive calorie deficit of 30%, that puts you at a 591 calorie deficit which would now drop you down to only 1382 calories/day.

That’s starting to get fairly low in calories. However, you would still have a fairly small calorie deficit. In fact, I would get to eat almost twice as many calories as you and I’d still get almost twice the weekly rate of fat loss!

What this all means is that women who are petite or have a small body size are going to lose fat more slowly than larger women and much more slowly than men, so you cannot compare yourself to them.

It’s great to be inspired by our success stories, but if you’re looking for someone to model yourself after, choose one of our success stories of someone your body size and wt, rather than the folks who started 100 lbs overweight and were therefore easily dropping 3 lbs a week.

ONE POUND a week of fat loss is much more in line with a realistic goal for someone of a smaller body size. Overweight people can lose it faster. The best thing you can do is to be extremely consistent with your nutrition over time.

Suggestion #1: Weigh and measure all your food any time you feel you are stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error.

Suggestion #2: Take your body comp measurements with a grain of salt, especially if you are using Bioelectric Impedance Analysis (BIA) scales (they are a bit wonky) and remember that body comp testing is seldom perfect. Pay attention to your circumference measurements, how your clothes fit and how you look in the mirror and in photos as well.

Suggestion #3: You might actually want to take fewer refeeds – once a week instead of every 4th day, or even just once every 10-14 days, so you can get a larger weekly deficit.

Suggestion #4: You may want to take 2 or 3 of your long cardio sessions on the treadmill and switch them to intense intervals or ANY other type of activity that has potential to burn more than 362 calories for an hour’s investment of time, or perhaps that equivalent calorie burn in less time. No need to add more days of cardio or more time – get the most out of the time you are already spending.

Suggestion #5: If you do intervals, don’t make the workout too brief (ignore the advertisements for those “4 minute miracle” workouts, etc.), or you may burn fewer calories than you were before! In fact, you might even try the method where you do HIIT
for 15-20 min, then continue for another 30-40 at slow to medium intensity. Increasing total calories burned should be your focus.

Dropping only ONE pound per week (or less) may seem excruciatingly slow, but it’s actually the same type of thing I do. As a bodybuilder, I go from lean to extremely lean when I diet and I don’t expect more than a pound a week during contest cuts.

You are in a similar situation, even if not competing. Even if you get a half a pound a week fat loss, if you get that progress every week, that’s what you’re looking for – steady progress – even if slow.

It’s entirely possible that you HAVE been making progress, only very slowly. With the way water weight and glycogen levels can fluctuate (and lean mass may increase), a half a pound or pound fat loss in a week could have been easily masked… and therefore, missed. That’s one of the drawbacks of going by the scale alone.

Understand the calorie math I explained above and be patient, watching for slow and steady progress, paying special attention to the trend over time on your progress chart.

Keep after it – the persistence will pay, I promise!

Train hard and expect success,

Tom Venuto, author of
Burn The Fat Feed The Muscle
http://www.BurnTheFat.com

PS. You can learn about more fat loss strategies (including the details about the carb cycling method) inside my e-book, Burn The Fat, Feed The Muscle. Learn more and see some of the inspiring before and after success stories at:
http://www.BurnThefat.com

]]> http://losefat.co.nz/an-explanation-and-solution-for-slow-female-fat-loss/feed/ 0 http://losefat.co.nz/5-things-the-weight-loss-experts-should-know-about-fat-loss/ http://losefat.co.nz/5-things-the-weight-loss-experts-should-know-about-fat-loss/#comments Fri, 27 Nov 2009 02:24:44 +0000 admin http://losefat.co.nz/?p=47 Every one has done it before, gone on a diet, lost some weight and then added it all back on… and sometimes added on a whole lot more.

It’s not enough to just burn fat fast, the key is losing fat and keeping it off for good. That is what you really want. After all, aren’t you sick of losing fat quickly and then having it all pile back on?

Losing fat for good is pretty easy and comes down to two things….you need to move more and eat less. It’s a pretty simple formula but for some reason so many people get it wrong.

We all know the basic facts but how do we move from that general formula to specifics?

I’ve decided to share my top 5 tips on how you can permanently lose fat:

1. Start Your Day With Vigorous Cardio Exercise
Exercising first thing in the morning is a fantastic way to crank up your metabolism.

For many of you though your body may not be used to getting out of bed and moving right away so just start with some brisk walking.

Eventually, you will be able to build up to working up a good sweat for at least 20-30 minutes to get your day started.

Some of the exercises I like to do include running, skipping, jumping jacks, walking up stairs or up a hill, or even body weight exercises such as push-ups, lunge walks, squats, and pull-ups. I will also take the kids to the park and play chasing games. (That makes it a lot of fun).

2. Strength Training is Key!
Muscle mass is one of the biggest contributors to your metabolic rate so it makes sense that the more muscle you have, the greater your metabolic rate will be – it’s that simple. This means that even at rest you’ll be burning more calories than someone who has less lean body mass than you.

3. Interval Training
Interval training is by far the best form of cardio for burning fat and improving all other facets of your cardiovascular fitness. It is also incredibly easy to incorporate into your routine and it is also much more time efficient.

With as little as 10 minutes you can drop more sweat and burn more fat than most people do an hour! Interval training is a mixture of sprinting and jogging. Sprint for 30 seconds, then jog to recover for 60 seconds. Repeat 10 times. You can do something similar on a bike, Exercycle or rowing machine.

4. Eat Raw Food!
Eating more raw foods is , in my opinion, the most powerful dietary strategies to burning fat for good! Most people notice, when they start eating a greater amount of foods in their raw (or living) state, that the weight simply disappears.

This occurs for quite a few reasons including the fact that raw foods are enzyme-rich, which helps digestion; they are more nutrient-dense, which prevents overeating; and they are water-rich, which helps flush away toxins and keeps us hydrated.

5. Set Yourself Up For Success.

As with any goal you need to start by determining what you want to achieve. Do you want to lose 20 lbs, become more ripped, fit a size 4 etc…? You need to be specific here!

Second, and this is important, what are your reasons WHY? This is the most powerful component of any goal because it is your reasons for doing something that will keep you going even when the going gets tough. List as many reasons WHY you want to lose weight and make them emotionally compelling. Tony Robbins has a great session on how to make goals emotionally compelling.

Third, believe you can do it! Believe you have the ability (no matter what may have happened in the past) and that you deserve the result you’re after.

So now you have the 5 things the weight loss experts should know about fat loss so go out there and lose fat

]]> http://losefat.co.nz/5-things-the-weight-loss-experts-should-know-about-fat-loss/feed/ 0 http://losefat.co.nz/free-download-access/ http://losefat.co.nz/free-download-access/#comments Tue, 27 Oct 2009 09:23:26 +0000 admin http://losefat.co.nz/?p=24 I’m Giving You FREE Download Access To All This…

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]]> http://losefat.co.nz/free-download-access/feed/ 0 http://losefat.co.nz/get-the-total-body-fitness-formula-absolutely-free/ http://losefat.co.nz/get-the-total-body-fitness-formula-absolutely-free/#comments Tue, 27 Oct 2009 09:22:38 +0000 admin http://losefat.co.nz/?p=21 Get the Total Body Fitness Formula absolutely free.

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