How To Lose Weight Fast

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By Tom Venuto, CSCS, NSCA-CPT
www.BurnTheFat.com

Throughout my 18 years in the fitness industry as a trainer, nutrition consultant and motivational coach, I have noticed that some people who start a nutrition and exercise program give up very easily after hitting the first obstacle they encounter. If they feel the slightest bit of discouragement or frustration, they will abandon even their biggest goals and dreams.

On the other hand, I noticed that some people simply NEVER give up. They have ferocious persistence and they never let go of their goals. These people are like the bulldog that refuses to release its teeth-hold on a bone. The harder you try to pull the bone out of his mouth, the harder the dog chomps down with a vice-like grip.

What’s the difference between these two types of people? Psychologists say there is an answer.

An extremely important guideline for achieving fitness success is the concept that, “There is no failure; only feedback. You don’t “fail”, you only get results.”

This is a foundational principle from the field of Neuro Linguistic Programming (NLP), and the first time I ever heard it was from peak performance expert Anthony Robbins back in the late 1980’s. It’s a principle that stuck with me ever since, because it’s a very, very powerful shift in mindset.

A lot of people will second-guess themselves and they’ll bail out and quit, just because what they try at first doesn’t work. They consider it a permanent failure, but all they need is a little attitude change, a mindset change, or what we call a “reframe.”

Instead of saying, “This is failure” they can say to themselves, “I produced a result” and “This is only temporary.” This change in perspective is going to change the way that they feel and how they mentally process and explain the experience. It turns into a learning opportunity and valuable feedback for a course correction instead of a failure, and that drives continued action and forward movement.

It’s all about your results and your interpretation of those results

Dr Martin Seligman, a professor of psychology at the University of Pennsylvania, did some incredible research on this subject and wrote about it in his book, Learned Optimism. Dr. Seligman noticed that the difference between people who give up and people who persist and never quit is what he referred to as “explanatory style.” He said that explanatory style is the way we explain or interpret bad events or failures.

People who habitually give up have an explanatory style of permanence. For example, they hit a plateau in their progress and explain it by saying, “diets never work” or “I have bad genetics so I’ll always be fat.” These explanations imply permanence.

Other people hit the same plateaus and encounter the same challenges, but explain them differently. They say things such as, “I ate too many cheat meals this week,” or “I haven’t found the right diet for my body type yet.” These explanations of the results imply being temporary.

People who see negative results as permanent failure are the ones who give up easily and often generalize their “failure” into other areas of their lives and even into their own sense of self. It’s one thing to say, “I ate poorly this past week because I was traveling,” (a belief about temporary behavior and environment), and to say, “I am a fat person because of my genetics” (a belief about identity with a sense of permanence). Remember, body fat is a temporary condition, not a person!

People who see challenges and obstacles as temporary and as valuable learning experiences are the ones who never quit. If you learn from your experiences, not repeating what didn’t work in the past, and if you choose to never quit, your success is inevitable.

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide. For information on Tom’s Fat Loss program, visit: www.burnthefat.com

To Your Immediate and Lasting Success,

Kenney Jr.
Director

P.S. Discover the secrets of burning fat while maintain muscle here…

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Exercise and Cellulite

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference?

The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat.

Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all, I mean there are many, a whole lot.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an “orange peel” look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful with their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

However, this is still dependent on the structure of the cells. If an individual’s cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated, thus also getting rid of cellulite. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to get rid of those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in getting rid of cellulite. So for a more cellulite free body, always engage in an exercise routine.

Burn the Fat and Feed The Muscle! Discover The Simple Proven Science Of Fat Loss No One Else Will Tell You About… Are you ready? Click here to get the rest of this story…

To Your Immediate and Lasting Success,

Kenney Jr.
Director

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-by Tom Venuto, NSCA-CPT, CSCS
http://burnthefat.com

Every so often you read a sad story in the newspaper about someone who dove headfirst into a river or lake, without checking to see how deep the water was beforehand. Unfortunately, it turned out to be a shallow 18 inches and the consequence of this miscalculated plunge was a broken neck and a wheelchair.

This reminds me of the way most people impatiently dive into strict, extreme, or unbalanced crash diets, without thinking about the long term consequences, invariably crippling any chance they had for keeping the fat off in the long run.

One thing that almost all mainstream popular diets have in common is an “induction phase” (or the equivalent). This is often done under the scientific-sounding auspices of “making the metabolic switch” from “carb burner” to “fat burner.”

Another common way that popular diets begin is with a “liquid fast” or “internal cleansing” phase. This is often suggested as necessary for clearing out all the gunk that has accumulated on your insides which (says them), is the reason you feel like “blah” and can’t lose any weight.

Larrian Gillespie, the About.com guide to low carb diets, made a keen observation in a recent article. Writing about the Induction plan on programs such as the Atkins diet, she noted:

“Frankly, the only thing I object to is the induction plan concept…for ANY diet. It’s a cheap trick approach to weight management, since we as Americans are fixated on quick fixes or we toss a plan and go onto the next marketing promise.”

Not only do I agree – I would take it a step further. I believe that this radical beginning phase actually increases the chances of failure in the long term.

Gillespie continues with advice about what to do if you choose a low carb approach such as Atkins…

“This (induction) approach will trigger a rebound weight gain. Don’t overdo the induction phase. Better yet, go directly to stage 2 of the plan and begin there. There is nothing more irritating to a physician than having a patient come in with health problems as a direct result of following some crazy diet, like eating ONLY cabbage, or only grapefruit.”

“Induction” is simply a politically correct way to say you have to crash diet and starve yourself in the beginning. Look at the forums and message boards: They’re filled with posts from people about to start these programs, dreading the “initial” phase and wondering if they’ll be able to hack it (and with people telling war stories about how they “survived” it …or tried it and failed).

“Induction” has nothing to do with science, health or permanent fat loss. It has everything to do with marketing and instant gratification. Dieters flock to the gurus that promise 12 to 15 pounds of weight loss in the first two weeks, while sneering at the idea of losing a paltry 2 pounds of fat per week. “Give me results now” is the mindset, with no thought given to body composition, health or long-term consequences. What sells more books: “Quickly Lose 8-10 pounds in the first week” or “lose 8-10 pounds of fat per month and never gain it back?” Unfortunately, it is usually the former.

Over the past decade and a half I have almost always used the opposite approach with my clients – and that is, never dive into diets – instead, ease into a new way of life, one habit at a time, if necessary.

My clients are introduced to words such as habits, balance, lifestyle and patience. I sit them down, look them in the eye and ask, “Do you want to lose weight quickly and gain it back or do you want to lose fat slowly and keep it off forever and never have to “diet” again?”

When confronted face to face, the answer is always the latter (but often begrudgingly so). The patience pays off, and those who are wise enough to listen enjoy the fruits of lifelong health, leanness and fitness, never having to endure the repeated yo-yo losses and gains so many people suffer for an entire lifetime.

Consider these concepts: Do NOT crash diet only to relapse to your old, unhealthy ways. Do not even put yourself in “emergency” situations where you feel pressured to lose weight quickly. Build a foundation and master the fundamentals first, then nit pick, sweat the small stuff and try “advanced” techniques later.

Once you’ve mastered the basics, then you can slowly make your plan stricter – if necessary – based on your results. You can reduce or eliminate cheat days, and tighten up your food choices.

Yes, carbs can be s-l-o-w-l-y reduced to find that optimal level for your body type where fat loss really kicks in. Calorie levels can dropped, more cardio added, rest between sets decreased, and training intensity increased.

On and on your regimen can be gradually “tightened up” and compliance increased until the desired results are achieved. Then, it’s a gradual, comfortable transition to maintenance phase, which is never far away from the fat loss phase.

Contrast this sensible, healthy, lifestyle approach, (which most people view not only as slow, but flat out “backwards”), with the crash diet or “induction” approach:

The new dieter STARTS from day one with the strictest, most extreme version of the diet. It’s often very unbalanced with entire food groups removed, or it emphasizes only one food or food type. Sometimes, the restrictions are so tight, you even have to limit the amount of vegetables you eat! Is that CRAZY or WHAT????

The weight comes flying off… SUCCESS! Or so it appears…until all the weight has returned 6-12 months later along with the rest of the 95% of dieters who fail because they insisted on following the herd and hopping on the latest quick fix bandwagon.

No two people are exactly alike and no single nutrition program is right for everyone. For example, some people really do thrive on reduced carbohydrate diets. But one thing that‘s true for 100% of people 100% of the time is that starvation and crash dieting are a one-way ticket to eventual weight regain and metabolic destruction.

What should you do instead? Ease into it. Stick your toes in the water first. Isolate bad habits and replace them with good ones – one or two at a time – for life. Psychologists say it only takes 21 days to form a new good habit, and habits, not diets, are the key to long-term fat loss success. Any nutrition program not built squarely on a strong foundation of nutritional fundamentals and good long-term habits is an accident waiting to happen.

About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com. To get Tom’s free fitness newsletter, visit: www.tomvenuto.com.

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