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post #41 of 56 (permalink) Old 04-08-2008, 10:21 AM Thread Starter
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yes that is correct berries especially himalyan goji berries are reputed to have the highest levels of antioxidants.
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post #42 of 56 (permalink) Old 04-08-2008, 03:00 PM
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thanks bounce! yeah ill definatly have to try that!

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post #43 of 56 (permalink) Old 04-11-2008, 11:09 AM Thread Starter
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Thumbs up hey guys here's a great site on how to shred!

big fat lies

Part 1 of 12

Here is the first part of your 12-part mini-course, BIG FAT LIES.

In this lesson, you will learn the physiological truth about why very low calorie diets cannot work long term and why they are only quick fixes that lead to eventual weight re-gain...

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach

Fat Loss Lie #1: "You have to starve yourself to get a lean body"

What if I told you that very low calorie diets will actually make you fatter in the long term, and that there's an almost embarrassingly simple way that you can eat more and still burn more fat?

I know it sounds too good to be true, but you're about to see the science behind it, and I've got the real-world results to prove it, so read on.

To get rid of fat, the laws of energy balance and thermodynamics declare that you have to consume fewer calories than you burn. Sorry, theres no way around it. There's no such thing as "calories don't count." Run for cover the next time you hear that claim because it's absolutely false and any scientist will tell you that.

You must have a "calorie deficit" to burn fat off your body. However, the fatal flaw in most popular diet programs is that the calorie deficit is too aggressive or too extreme.

Have you ever been told that to get a lean body you had to eat 1200 calories a day or 1000 calories a day or even less? Did you ever just get FED UP with no results and tell yourself, "That's it, I'm hardly going to eat ANYthing," because you were desperate to get the pounds off as fast as possible?

Yeah, sure, it works in the beginning, because there's a HUGE calorie deficit at first, but theres also a HUGE irony:

When you cut your calories too far, eventually YOUR BODY ADAPTS.

If you're a Star Trek fan, it's kind of like the BORG, where a phaser weapon works against the alien BORG creatures once, but then they adapt, and soon the same phaser blast no longer does anything.

Well, diets are kind of like that, aren't they?

You "fire" a low calorie diet at your body and it zaps off some weight in the begining. But then your body figures out what's going on. Your body doesn't care that you want to look good in a swimsuit; your body thinks you're under attack! Your body thinks you're about to starve to death!

When you fire something extreme at your body (like hardly eating), your metabolic rate slows down in order to protect you.

This "defense mechanism" is often called, "the starvation response."

When you go into starvation mode, here are some of the consequences:

1. Your body releases fewer fat-releasing and fat-burning enzymes such as hormone sensitive lipase and lipoprotein lipase.

2. Your fat cells release less of the hormone leptin, which is the signal that tells your brain you are well fed and not starving (it's the "anti-starvation" hormone)

3. Fat burning hormones crash, including your levels of T3 (no, not the latest Arnold terminator movie, T3 is the active form of thyroid hormone, the important "metabolism-regulating hormone" that you've probably heard about before).

4. You lose muscle. Muscle is metabolically-active tissue, which means it takes a lot of energy just to keep it. When you're "starving," you're in an "energy crisis", so excess muscle is the LAST thing you need. Muscle becomes expendable, and your body cannibalizes your own lean tissue.

5. Appetite hormones rage out of control. When you're starving, a part of your brain called the hypothalamus switches into high gear and flips the appetite switch, sometimes to the point where you become ravenous and cannot fight these physiological cravings with willpower.

Bottom line: It's hormonally, metabolically and physiologically impossible to achieve permanent fat loss by starving yourself.

And that's the first BIG LIE:

Any program that's extremely low in calories may work in the short term, but the "honeymoon" never lasts for long.

In the long run, very low calorie diets can actually make you fatter. Eventually, they lead to binge eating and weight re-gain and you end up with less muscle and a slower metabolism than when you started.

The TRUTH is, you DON'T have to starve yourself to get a lean body. In fact, you can eat more and burn more fat.

Here's how:

1. Avoid very low calorie diets.

Before going on any diet, look at the recommended calories. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1200 or less for women, 1800 or less for men, and active people need even more.

2. Make sure your calorie intake is customized.

Depending on your activity level, age and gender, your calorie needs may be much higher or much lower than the average person. If a diet program recommends the same amount of calories for everyone, that should be a red flag to stay away. It could be perfect for someone else, but starvation level for you.

3. Decrease your calories just a little below maintenance.

Decrease your calories conservatively - only about 20% below your daily maintenance level. A mild calorie cut doesn't trigger the starvation response as much.

For example: If you're female and you maintain your weight on 2150 calories per day,a 20% deficit is 1720 calories per day (correct). Conventional diets might have you slash to 1000 or 1200 calories per day or less without emphasis on exercise (incorrect)

4. Increase your calorie deficit more by increasing activity

If you only cut calories slightly below maintenance, then how do you reduce body fat without the process taking forever? Simple, you BURN more calories and increase your deficit by increasing your activity. (No brainer simple!)

First, if you're not doing so already, you should aim for three days per week of strength training with weights.

Second, you should do at least three days per week of moderate to vigorous cardiovascular exercise.

Third, if you wish to accelerate fat loss more, or if you need to break a progress plateau, you bump up your activity even further by adding additional cardio sessions or increasing the intensity or duration of your current workouts.

It also helps to get more physical activity in general, and to participate in physical hobbies, sports or recreational activities that you enjoy.

Bottom line:

The first secret to permanent fat loss is to BURN THE FAT, don't STARVE THE FAT

There are some exercise physiologists today, who call this concept "energy flux." That's a fancy way of saying, "Eat more, burn more," (instead of "eat less, exercise less"), and that's what the Burn The Fat philosophy is all about.

If you'd like to learn more, visit the Burn The Fat home page:, and stay tuned for the next installment of BIG FAT LIES - there are 11 more great lessons on the way!

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach

CLICK HERE to send us your comments about this lesson.

CLICK HERE to find out more about the Burn The Fat program.

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post #44 of 56 (permalink) Old 04-12-2008, 09:15 PM
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I am a strong believer in this method of fat loss ^

But it kind of negates what you were stating in the beginning of this thread, doesn't it?
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post #45 of 56 (permalink) Old 04-12-2008, 11:33 PM
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Can't I achieve fat loss by punching up obese women who take yoga thinking it'll help them lose weight??

Or just by beating stupid yoga bitches with flabby asses from sitting on their own little special mat?????

If you're a woman and you're dumb enough to think yoga will work you out ( I don't care if it's ashtanga aka power yoga if u ran a mile in your life it will not work you out) you deserve to be punched in the head several times.

Yoga is the stupidest f*ckin scam to sweep America's obese women since Richard Simmons (It's OK if yr. 250 lbs, sweat to the oldies and you'll be sexy!!!)

Sig Credit to Toxic

Last edited by swpthleg; 04-12-2008 at 11:34 PM. Reason: YOGA SUCKS ASS IT IS WORTHLESS
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post #46 of 56 (permalink) Old 04-13-2008, 12:56 AM
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I wouldn't mind doing some yoga just to get more flexible. As for weight loss, you're damn right, it's not good for anything but a supplement to your normal workout routine. I feel the same way about the musclebound bodybuilders who come in the gym, lift like bodybuilders, and then go hit the heavy bag to see how far they can push the bag with their goofy punches. There's only one that I know specifically, but he says he's going to compete in MMA, and I can't wait to see him get screwed in the cage. The dude is huge, and so slow it's hilarious. I honestly tried to inform him and help him out, but he couldn't care less about what I had to say. Oh well, ignorant people, right?
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post #47 of 56 (permalink) Old 04-13-2008, 09:59 AM Thread Starter
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It totally negates everything I initially stated!

Yes David it negates what I previously said this why I like research because it brings out the iconoclast in me, where I learn to build upon premises than tear them right down again. In saying this I was correct about cutting calories just that I went to far in cutting them back.
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post #48 of 56 (permalink) Old 04-14-2008, 05:02 AM
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That's cool. Even doctors have to keep learning stuff. I recently heard there was a "study" conducted that said several small meals per day did nothing for your metabolism, nor did it aid in weight loss in any way. I don't believe that several small meals will make the fat simply come off, but I do believe it helps. Hearing about that study made me want to research it, and I'm not seeing anything concrete yet. So I see what you mean, bounce. If you don't keep up on the research, you'll find yourself basing everything you know on what has become a "myth".
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post #49 of 56 (permalink) Old 04-14-2008, 09:30 AM Thread Starter
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I seen a similar study done out of france where the people ate only three meals a day and lost weight, further there were fears that many smaller meals could wear out the digestive tract. however other studies said that any meal over 500 calories elevated insulin levels and went right to the gut.
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post #50 of 56 (permalink) Old 04-18-2008, 08:47 AM Thread Starter
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Fat Loss Lie #5: "Calories Don't Count"

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach

Fat Loss Lie #5: "Calories Don't Count"

In many popular diet books, especially low carb programs, “Calories don’t count” is a frequently repeated theme and "you can eat as much as you like" is an often repeated promise. Other programs stress the importance of energy in versus energy out, but recommend that you count “portions” rather than calories. Still others say that you must keep a strict accounting of everything you eat. Who is right?

Well, trying to count every single calorie - in the literal sense - is probably not realistic or necessary as a lifestyle for the long term (all the number crunching can drive you crazy, for one thing!)

However, that doesn't mean that calories don't count. Any diet program that says you can "eat all you want and still lose weight" is one you should avoid because that is one of the biggest lies in the business.

The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow. Anything that sounds like work – such as counting calories, eating less or exercising, tends to scare away potential customers. (Which is why "no calorie counting necessary," "eat all you like" and "no exercise necessary" are ubiquitous and notorious diet industry claims)

The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.

I believe that it's very important to develop a respect for portion control and the law of calorie balance.

I also believe it's an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis – including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.

The law of calorie balance says:

To maintain your weight, you must consume the same number of calories you burn. To gain weight, you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.

If you only count portions or if you haven't the slightest idea how many calories you're eating, it's a lot more likely that you'll eat more than you realize.

So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here's a solution that’s a happy medium between strict calorie counting and just guessing:

Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch all the numbers including calories, protein, carbs and fats. Once you have your daily menu, print it, stick it on your refrigerator (and/or in your daily planner) and you now have an eating "goal" for the day, including a caloric target.

Rather than writing down every calorie one by one from every morsel of food you eat for the rest of your life, your menu plan serves as a daily goal and guideline.

If you’re really ambitious, keeping a nutrition journal at least one time in your life for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started on the road to a better body is one good menu on paper.

If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods using your primary menu as a template.

Using this meal planning method, you really only need to “count calories” ONCE when you create your menus, not every day.

After you've got a knack for calories from this initial discipline of menu planning, then you can estimate portions in the future and get a pretty good (and more educated) ballpark figure.

So what’s the bottom line? Is it really necessary to count every calorie to lose weight?

No, it's not.

But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don’t count calories (guess) and eat less than you burn, the end result is the same – you lose weight.

But which would you rather do: Take a wild guess, cross your fingers and hope for the best, or increase your chance for success with some simple menu planning? I think the right choice is obvious.

In the next installment, you'll learn about two diseases that you might be affected with and not even know it... they are deadly to your fat loss progress and you've probably never even heard of them before!

Train hard and expect success,
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