Controversial Fat Loss

Copyright © 2006–2010 Fitness Renaissance, LLC All rights reserved. No part of this book may be reproduced in any form, except for the inclusion of brief quotations in a review, without permission in writing from the author or publisher.

Published by Tom Venuto and Fitness Renaissance, LLC in the United States of America. Editor: Lee Allen Howard ([email protected])

A WORD OF CAUTION: DISCLAIMER

This book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. professional . This book deals with wi th in-depth information i nformation on health, fitness, fit ness, and nutrition. nutri tion. Most of the information applies to everyone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual individu al body type. The author, writer, editors, and graphic designer shall shal l have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this book.

Copyright © 2006–2010 Fitness Renaissance, LLC All rights reserved. No part of this book may be reproduced in any form, except for the inclusion of brief quotations in a review, without permission in writing from the author or publisher.

Published by Tom Venuto and Fitness Renaissance, LLC in the United States of America. Editor: Lee Allen Howard ([email protected])

A WORD OF CAUTION: DISCLAIMER

This book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. professional . This book deals with wi th in-depth information i nformation on health, fitness, fit ness, and nutrition. nutri tion. Most of the information applies to everyone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual individu al body type. The author, writer, editors, and graphic designer shall shal l have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this book.

Risks and Benefits of

Extreme and Controversial Fat Loss Techniques by Tom Venuto

www.HolyGrailBodyTransformation.com

BURN THE FAT

FEED

Copyright © 2006–2010 Fitness Renaissance, LLC. All rights reserved. illegal to re-sell, WARNING: This ebook is protected by Federal copyright law. It is illegal auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

THE MUSCLE

Tom Venuto

Extreme and Controversial Fat Loss Techniques

Introduction Several years ago Ken Kinakin wrote a book called Optimal Muscle Training, which is all about biomechanics, anatomy, muscle testing, resistance training technique, and injury prevention. I consider it groundbreaking, because Kinakin did something rarely seen in mainstream fitness literature: Rather than making sweeping generalizations about exercise safety or usefulness, he analyzed 125 popular weight training techniques and rated them according to risk and benefit. Understanding risks and benefits enhances your training experience by giving you clearer distinctions, providing you with more choices, and helping you make better decisions. For example, some exercises have low risk and high benefit, making them excellent choices for almost anyone. Others have high risk and low benefit, which usually indicates a poor technique best avoided. There are also exercises with high risk and high benefit, which means the exercise, although risky, could have high value to advanced trainees under certain circumstances. Here’s an example: If you asked a typical personal trainer at a health club whether it’s okay to perform squats with your heels elevated on a board or wedge, 99% of them would cringe and scream, “That’s terrible for you! You’ll blow out your knees! Never do squats with your heels elevated— always do them flat-footed.” This is a typical “good or bad” response, but this type of judgment neglects to acknowledge the risk-to-benefit ratio. The risk is greater stress on the knees. The benefits include greater quad development, less hip involvement, more emphasis placed on the medialis portion of the quadriceps, a

Copyright © 2006–2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!


Tom Venuto


more comfortable position for those who lack flexibility in the ankles, and a more upright torso with less stress on the lower back. So what does all this have to do with losing fat? Well, I see the same phenomenon among fitness professionals and practitioners alike when it comes to judging the usefulness of fat loss techniques (training or dietary), especially today with the anti-aerobics pendulum having swung all the way to the right. Many people take an all or none attitude, such as “You should never do cardio on an empty stomach because that causes you to lose muscle.” Or, “Low carb diets don’t work because they deplete your glycogen and kill your energy so you can’t train hard. Always eat plenty of carbs.” A better approach would be to analyze each nutrition or training technique according to its risk-to-benefit ratio, rather than focusing only on risks, and denying that any benefits exist. Just like all strength training activities carry a risk, so do most fat loss techniques. What makes an exercise or nutrition technique worth including in your program is whether the benefits outweigh the risk given your particular situation. What I’ve done here is review a group of aggressive, extreme, or controversial techniques for fat loss. Some bodybuilders and fitness enthusiasts embrace them as safe and highly effective, while others claim they’re worthless, dangerous, or counterproductive. By weighing the risks and benefits of each technique, you’ll be able to make a much more educated decision about whether to use these techniques yourself.



Tom Venuto


The Rating System In Kinakin’s book, he outlined a simple three-point rating system with low (1), medium (2) and high (3) risk/benefit ratings, which I have adopted here for fat loss techniques. • An exercise that is low risk (1), low benefit (1) might safely provide benefits to a beginner, but would do little for advanced trainees. • An exercise with high risk (3) and low benefit (1) shows poor technique with high potential for negative effects (such as muscle loss, overtraining, or injury), which are not balanced by any substantial benefits. • Low risk (1) and high benefit (3) generally indicates an allaround excellent method with great benefits and virtually no downside. • Techniques can also fall somewhere in the middle— medium risk (2) and medium benefit (2). After seeing how risks and benefits can be weighed against each other, the lesson becomes clear: Many high risk methods do have applications under the right circumstances—provided the benefit is also high. Kinakin used a skiing analogy to illustrate this point. Ski trails are marked with different colors and labels; the green circle for the beginner trail offers the lowest difficulty and lowest risk of injury, but offers the least benefit or gratification during the experience. The black diamond slopes are for expert skiers. They have the highest degree of difficulty and highest risk of injury, but they also provide the greatest benefit in the form of gratification during the experience. A beginner to exercise and dieting who hasn’t even mastered fundamentals would not be any wiser to use the high risk,



Tom Venuto


advanced fat loss or training techniques any more than a novice skier would to take a plunge down a black diamond slope. With risk management and careful tracking of results, you can often use high risk fat loss techniques very successfully. The ratings of each technique that follow will help you decide which ones best apply to you.



Tom Venuto


The Techniques Fasted cardio in the morning One of the most controversial fat loss techniques is performing cardio first thing in the morning on an empty stomach. This method is widely embraced by bodybuilders and recommended by many trainers and nutritionists. Other experts claim that the risk of muscle loss is too high, and they argue whether workout timing makes any difference in the overall scheme of 24-hour energy expenditure. With low blood sugar and glycogen levels on awakening, it appears that the body is in a perfect state to burn fat preferentially, but that, combined with high morning cortisol levels, means it may also be a perfect state to burn muscle. Therefore, the benefit is high, but so is the risk. You must monitor your body composition carefully when using this technique.

RISK:

3 (high)

BENEFIT: 3 (high)



Tom Venuto


Cardio in the morning after protein consumption One of the biggest concerns that opponents of fasted morning cardio raise is the potential for losing lean body mass. One way to help combat the possible loss of lean body mass is to eat a small protein-only meal or to consume a protein drink (no carbs) immediately on awakening, then perform the cardio shortly thereafter. This decreases the risk by suppressing cortisol and preventing muscle breakdown, while maintaining the high benefit by keeping your blood sugar and insulin levels low.

RISK:

2 (moderate)

BENEFIT: 3 (high)



Tom Venuto


Cardio at night Many bodybuilders and weight loss seekers perform cardio late at night and then do not eat afterward in an attempt to increase fat loss. There are benefits to this method, but they are moderate at best, and the risks are high. Late night training may also keep you awake, disrupting your sleep cycle and recovery. Once you do fall asleep, your metabolic rate decreases rapidly, so you don’t reap the full value of the post-workout metabolic increase that is achieved with exercise earlier in the day. Risk of muscle loss is high, so you must monitor your body composition closely. Risks can be decreased by doing only low intensity cardio at this time.

RISK:

3 (high)

BENEFIT: 2 (moderate)



Tom Venuto


Short duration, high intensity interval training One of the most popular trends in fitness today is high intensity interval training (HIIT). These workouts consist of short periods of high intensity work followed by short periods of lower intensity recovery exercise. Generally, the intervals are 30 to 120 seconds in length, and the total duration is in the 15- to 25-minute range. Research has shown that HIIT causes a larger increase in post-exercise energy expenditure than moderate intensity, steady state exercise, which keeps you burning calories at an elevated rate for an extended period even after the workout is over. There are risks, especially to the beginner, the deconditioned, or the person unaware of his or her health status. However, because intensity is relative to each individual, risk is moderate and easily managed, while the benefits are high. For someone who is already highly fit, the risks are lower.

RISK:

2 (moderate)

BENEFIT: 3 (high)



Tom Venuto


Moderate duration, moderate to moderately-high intensity cardio When cardio is performed for a moderate duration (approximately 30–45 minutes per session) with the intensity held at the upper end of the “target heart zone,” (moderate to moderately high), you can burn a lot of body fat during the session. There is also a substantial post-exercise elevation in metabolic rate, which, although not as high as that experienced from HIIT, also has a measurable impact on fat loss after the workout.

RISK:

2 (moderate)

BENEFIT: 3 (high)


w ww.HolyGrailBodyTransformation.com

Tom Venuto


Long duration, low intensity cardio Intensity and duration are inversely related, so long duration cardio by definition is low in intensity. Long duration, low intensity cardio (45–60 minutes or more) can burn more fat relative to carbs, but doesn’t burn as many total calories per unit of time. It also has little impact on postexercise energy expenditure. Therefore, low intensity cardio is not a time-efficient method. Low intensity cardio does provide benefits for fat loss, physical health and mental health. It’s an appropriate technique for beginners who can’t achieve higher intensities yet. It’s also an ideal fat loss exercise for someone who is unfit, older, overweight, or has orthopedic problems. You can only do so much high intensity training without increasing the risk of overtraining, which can hold back strength and muscle gains. Yet doing more cardio burns more calories and increases fat loss. Low intensity cardio lets you increase your weekly calorie expenditure without overstressing your muscles and central nervous system with exclusive use of high intensity training. In fact, it can actually be a form of active recovery. When time efficiency is important, there is little point in doing long (45–60 minutes or more) low intensity cardio sessions when you can achieve equal if not greater calorie burn and post-exercise metabolic increase by doing briefer sessions with higher intensity.

RISK:

1 (low)




Tom Venuto


High frequency cardio (5–7 days per week) Daily cardio performed at sufficient intensity is considered by many to be a no-brainer fat loss technique for two reasons: First, total caloric expenditure is increased over the course of the week. Since fat loss is a function of calories burned versus calories consumed, increasing cardio activity from three days per week to six days per week will double the rate of fat loss if all else remains equal. Second, frequent cardio helps maintain metabolic momentum and keeps the metabolism “spinning” by avoiding long periods of inactivity, resulting in metabolic slowdown. These two factors make the benefit of this technique high. There is moderate risk, however, of overtraining or muscle loss. Risk of metabolic adaptation also increases if you maintain the high frequency over a prolonged period of time. Risks increase relative to the duration of each session and the number of weeks the high volume is maintained. Brief daily sessions have an even more favorable risk-to-benefit ratio.

RISK:

2 (moderate)

BENEFIT: 3 (high)



Tom Venuto


High-density weight training (increased volume per unit of time) Ironically, one of the fat loss techniques with the best risk-to benefit ratio has nothing to do with dieting or aerobics. Most bodybuilders decrease their rest intervals between sets and exercises prior to competitions in order to boost intensity, increase hypertrophy, release more growth hormone, and simultaneously burn more fat. This is known as high density training, and the goal is to condense more work into less time. The risks are low because even beginners can use the technique; they simply need to adjust the amount of resistance to their strength level. Strength gains are compromised on this type of program, but assuming the goal is fat loss, not strength, that would not be considered a risk. Benefits are highest when the majority of exercises you select are multi-joint movements involving large muscle groups or activating the entire core musculature. (Note: Other forms of high density weight training include supersets, tri-sets, and giant sets.)

RISK:

1 (low)

BENEFIT: 3 (high)



Tom Venuto


High protein, very low carb, very low fat diets A very high protein diet that is nearly devoid of carbs and fat can cause rapid weight loss, but the risks of muscle loss and weight relapse are extremely high. Examples include the infamous “only protein shakes” diet, the meat/fish and water diet, or the slightly less severe lean protein and green veggies diet. This diet can cause weight and body fat to come off at an alarming rate, but the risks are very high. Risks include loss of lean mass, loss of strength, low energy levels, nutritional deficiencies, impaired mental acuity, dehydration, and rapid weight regain with the reintroduction of carbohydrates. This will take the weight off you fast, but it’s a crash diet in the truest sense.

RISK:

3 (high)

BENEFIT: 1 (low)



Tom Venuto


Ketogenic dieting (very low carbs, moderate or high fat) By eating lean protein with high fat and keeping carbohydrates so low that you enter ketosis (usually 30–70 grams of carbs a day or less), many dieters report reaching levels of leanness they were not able to achieve with any other method. Reducing carbs drastically does appear to help accelerate fat loss in virtually any body type, but seems to have greater benefits for those who were carbohydrate intolerant to begin with. Other people report only moderate fat loss but great losses of energy, weakness, and loss of mental acuity and concentration. The benefits of low carb diets in general seem to vary from person to person and a major risk, in addition to those already mentioned, is the regain of lost weight with rapid reintroduction of carbohydrates. A slow transitional period into maintenance decreases the risks. Benefits may be higher if some form of re-feeding is employed (such as cyclical ketogenic dieting).

RISK:

2 (moderate)




Tom Venuto


Extreme calorie reductions Many people still believe that severely cutting calories is the best and fastest way to lose body fat. While sharp reductions in calories do cause large and rapid losses of weight in the short term, much of the weight loss is often muscle and water, and the risk of long term damage to the metabolism, plateaus, and weight re-gain is very high. Some people are consciously aware of the risks, yet they choose to employ severe calorie cutting anyway because they’re under time pressure to achieve a fat loss goal. However, the risks are so high and the benefits are so low, it is more advisable to use a combination of other techniques that offer greater benefits relative to the risks.

RISK:

3 (high)

BENEFIT: 1 (low)



Tom Venuto


Avoiding food for two to three hours before bedtime Another controversial technique for accelerating fat loss is avoiding food for at least two to three hours before bedtime (or at least eating less late at night). Increased fat loss may be achieved by increasing the length of the nighttime fast (which is broken by “break-fast”). Body composition improvement may be achieved by eating less food at a time when activity levels are low (and the body will not be burning many calories), when glycogen may be topped off from a full day of eating, and when insulin sensitivity is lower. Nighttime binge eating and overeating correlate highly with weight gain and obesity. Arguably, however, reducing food intake at night is simply an effective no-brainer method to control total daily calories. In addition, if you train at night, this is a risky technique to use because it’s important to refuel after your workouts, even if you train late at night. Overall, the potential benefit is high, but so is the risk. You must monitor your body composition carefully when using this technique.

RISK:

3 (high)




Tom Venuto


Tapering calories and or carbohydrates Calorie or carbohydrate tapering involves decreasing carbohydrate portions or total meal size as the day goes on. This technique works for the same reasons and carries the same risk-to-benefit ratio as the previous technique, although you can minimize risks by eating a protein-only or protein and fat meal close to bedtime. This is not a beneficial technique to use if you train at night, because post-workout nutrition is so critical to optimum recovery and muscle growth.

RISK:

2 (moderate)

BENEFIT: 3 (high)



Tom Venuto


Not eating after training Some popular fat loss programs specifically advise not eating for a given period of time (usually one to two hours) after cardio (or weight training) to maximize the post-exercise fat burning effects of the cardio. While this technique may accelerate fat loss slightly, the risk of inadequate recovery and loss of lean tissue is very high. The research is very clear on this point: You should not delay the post-workout meal (protein at the very least), regardless of whether the recent exercise is strength training or cardio training.

RISK:

3 (high)

BENEFIT: 1 (low)



Tom Venuto


Conclusion The key to success in fat loss is not risk avoidance, but risk management. Those who take no risks are those people who aren’t trying anything.

Regarding high risk training methods, Kinakin points out, “High risk doesn’t automatically mean that you will be injured. It only indicates the possibility, not the certainty of injury.” Describing nutrition and training techniques with generalizations such as “always” use this technique and “never” use that technique reduces the effectiveness of your fitness experience by limiting your options. Without the ability to make distinctions between risk and benefit, you not only set yourself up for injury and overtraining, you also may be missing out on much greater fat loss than you are potentially capable of achieving, and you may never achieve single-digit body fat or extreme levels of leanness, if that is your goal. All else being equal, the man or woman with the most choices and possibilities for action is the one who is most likely to succeed—not the person who always plays it safe. •



Recommended Fat-burning and Muscle-building Resources

BURN THE FAT

FEED THE MUSCLE

Tom Venuto


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Tom Venuto


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• The 5-point weight training optimization checklist: Compare your workout to these MUST-HAVE conditions for gaining muscle while stripping fat... See what’s missing, plug the holes, and watch your results explode! • 4 reasons why cardio can help you gain more muscle, if you do it right... and why you will get weaker and smaller if you do it wrong. • The 8-point cardio power plan: Follow these 8 guidelines and you can’t go wrong with your cardio program. You can get more details and download the Holy Grail Body Transformation System instantly from the official Holy Grail website at:


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by Tom Venuto Why Is

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You may be wondering, “Is this a low carb diet? A high protein diet? A high fat diet? what type of program is it?” The truth is that Burn the Fat is neither a high protein diet, or a low carb diet. That’s because with the information in this book, you will be able to easily determine your own ideal protein, carbs, and fats ratio. You will be able to analyze your body type (are you an endomorph, ectomorph, or mesomorph?), you will determine your BMR (Basal Metabolic Rate, or the amount of maintenance calories your body requires every day), and you will discover whether you are carb tolerant or carb intolerant. This personalized approach makes perfect sense because each of us is a unique individual, and no two people are exactly alike in terms of body physiology and personal goals. One of the most powerful chapters in the book is the first one called, “How to Set Powerful, Compelling Goals That Will Propel You Forward and Charge You Up with Unstoppable Motivation.” In this chapter, you will learn what is probably the ultimate secret to burning fat and getting in shape… and it has nothing to do with diets, supplements, or training programs. There’s also a great quote in this chapter from the legendary Green Bay Packers coach, Vince Lombardi... “The dictionary is the only place success comes before work. Hard work is the price we must all pay for success.” This line does a nice job of expressing the “no quick fix” philosophy behind the entire book. In the rest of the book, you’ll learn the complete and exact mechanics of fat loss—explained on both a scientific and a practical level (which you can easily apply in your own daily life in terms of what to eat and how to exercise to burn fat). If there is any drawback to the Burn the Fat ebook, it’s that it contains so much information that some readers may find it a bit overwhelming. Those who are looking for a CliffsNotes quick-start type of fat loss program, might be a bit intimidated at first. The good part, however, is that even these types of readers can feel confident and assured that it will be worth the effort because this will literally be the last book they ever have to buy on the subject. Who will benefit most from Burn the Fat? In the broadest sense, anyone and everyone who needs to lose weight will benefit from Burn the Fat. Men, women, bodybuilders, fitness enthusiasts, and especially motivated individuals and avid readers will love this book. Although it was written by a bodybuilder, this book is certainly not just for bodybuilders. You will find no “30 pounds in 30 days” miracles at work here. It’s all about intelligent eating choices, planning, hard work, and lifestyle change. As Burn the Fat author Tom Venuto says, “ Burn the Fat is simple, but it’s not easy.”



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In terms of graphic design, Burn the Fat is a clean and professionally formatted PDF ebook. It’s a little on the plain side, being just text, but that makes it ideal for printing and reading in the comfort of your favorite chair. Because of its size, it does require a robust printer and a good stack of paper. Initially, some people thought that Burn the Fat was priced a little on the high side because $39 might seem like a fair chunk of money for an ebook download. However, after they saw the amount of information contained within Burn the Fat’s 340 pages, along with the special bonus ebooks and reports that come with it, they said it was not only worth the $39, but many times that amount. As with any how-to publication, you’re not really paying for the materials used to compile the document, but for what the information can do for you, and clearly, this publication has changed many lives, and the hundreds of testimonials and success stories found on the Burn the Fat website are proof of that. (It is recommended that you take a look at the testimonials page on the Burn the Fat website because some of the before and after transformations are simply incredible—as well as inspiring). The bottom line? Anyone looking for a quick fix solution to fat loss, anyone looking to be told fairy tales, and anyone looking for a “magic bullet” offered by the likes of body wraps, fat burning pills, diet shakes, or fat-burning creams and gels might be best advised to steer clear of Burn the Fat. On the other hand, anyone tired of spinning their wheels, going nowhere, who wants the truth about fat loss and who is ready and willing to put in the hard work and discipline and make the lifestyle changes necessary to get a fat free body, will find Burn the Fat to be one of the best investments they ever made in their lives. Click here to learn more about Tom Venuto’s Burn the Fat:

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Controversial Fat Loss

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