How To Lose Weight Not Muscle
A no-nonsense plan that has been proven and tested by more than 300,000 people in 154 countries. Whether you want to shed 10 pounds or 100, whether you want to build muscle or just look more toned, this book is the original “bible of fitness” that shows you how to get permanent results the safe, healthy, and natural way.
Do you want to shed fat and sculpt a new body shape at the same time?
Do you want a program without gimmicks, hype, or quick fixes?
Do you want a program guaranteed to work, no matter how old you are or what kind of shape you’re in now?
For twenty-five years, industry veteran and bestselling author Tom Venuto has built a reputation as one of the world’s most respected fat-loss experts. In Burn the Fat, Feed the Muscle—known by fans as “the bible of fat loss”—Tom reveals the body transformation secrets of the leanest people in the world. This is not a diet and it’s not just a weight-loss program; this is a breakthrough system to change your life and get you leaner, stronger, fitter, and healthier with the latest discoveries in exercise and nutrition science.
Inside, you’ll discover:
- The simple but powerful LEAN formula, revealing the four crucial elements of body transformation success.
- The New Body 28 (TNB-28): a four-week training plan for sculpting lean muscle, plus a quick start primer workout perfect for beginners
- A lifestyle program that’s more flexible and easier than ever to follow, even if you are busy, have dietary restrictions, or have never worked out before.
- The motivation strategies it takes to stick with your plan.
Burn the Fat, Feed the Muscle is not about getting as ripped as a fitness model or becoming a bodybuilder like Tom did (unless you want to); it’s about using their secrets to achieve your own personal goals. You are sure to call it your fitness bible for many years to come.
Q. What do you think is the biggest myth about losing weight?
A. Definitely that dieting is the best way to lose weight, when it’s actually the WORST way! Most weight loss programs focus only on one thing, and that’s usually diet. My book is not so much about dieting your body down as it is about building your body up. It’s about getting leaner, but it’s also about building fitness, building strength, building lean muscle, building health and building confidence… and to do that, you have to approach it from more than one angle. Nutrition is the most important part, but there are four elements you need to transform your body in the shortest amount of time, and most people are missing the other three. Those are the people who say they’ve tried everything, and failed—when the truth is that their previous efforts didn’t focus on the complete picture.
Q. Why is resistance training so important even if someone’s goal is just to lose weight?
A. If you diet and you don’t do resistance training at the same time, you can lose between 30% and 50% of your weight loss in form of lean body mass. If you want to keep the muscle you have, you have to do resistance training. If you just diet, you WILL lose weight, but you’ll just become a smaller version of yourself – you’ll turn into a skinny fat person.
Q. What is the biggest mistake people make when trying to lose weight?
A. Focusing only on food quality or only on food quantity.
Those who focus only on food quantity believe that weight loss is only about calories-in-versus-calories-out, and “a calorie is just a calorie.” Those who focus only on food quality believe that weight loss is only about the nutritional value of the food, not the calories, so if they only eat health foods, they’ll automatically lose weight.
The truth is, if you want to get leaner and get healthier, you need focus on both – calorie quantity and calorie quality, not one or the other.
Q. Is there anything new in the science of burning fat and building muscle that everyone should know about?
A. The biggest breakthrough is that we’re finding that each person’s body type is unique and may need a different approach than other people’s. Most diet programs are very rigid about certain things: for example, saying everyone should eat low carbs. But what we’re discovering as research advances is that everyone is different. Some people get leaner and healthier on lower carbs, some people respond better to high carbs, and most people find that a healthy balance is right in the middle. So the science is confirming that the best approach is to customize your plan for your body type. That’s exactly what I show you how to do in BURN THE FAT, FEED THE MUSCLE.
Q. Is it ever too late?
A. Never! In fact, when you think about how you lose muscle every year if you don’t train, it’s too late not to start, no matter what your age. Resistance training combined with the right nutrition can take ten years off your biological age; it’s literally the fountain of youth. And I’m not just talking about a great body; I’m talking about great health, too.
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The New York Times bestselling architect of The Beck Diet Solution teams up with her daughter and colleague at the Beck Institute for Cognitive Behavior to teach readers how to conceive of their way thin, offering practical, proven tools for escaping common diet traps for good. Most diet programs line at first. But then life happens?stress, bad habits, holidays, travel?and we revert to bad habits, and the weight comes back. In this invaluable book, Dr. Judith Beck offers the decipherment to break free from these common diet traps and keep the weight off for life. Dr. Beck explains that when it comes to losing weight, it?s not just about what we eat. It?s also about how we think. To regularly eat differently, we must learn to think differently. Diets fail us because they don't offer effective strategies for overcoming the common traps?frantic eating, social pressure, dining out?that can derail us. Now, she and her daughter, Deborah Beck Busis, share the techniques they have successfully inured to with thousands of clients, revealing how to overcome the thoughts and behaviors that have held us back. With The Diet Trap Solution, readers on any diet regimen can learn to classify their specific diet traps and create action plans to strengthen their? resistance muscle making losing weight easy, sustainable, and enjoyable.
1 New York Times bestselling litt and fitness expert Jim Karas reveals the surprising truth about your metabolism, and how you can change it forever, following the radically different weight loss and adequacy plan he calls The Ultimate Diet REVolution. In The Ultimate Diet REVolution, the ever iconoclastic Jim Karas reveals brief-known truths about human metabolism. Dismissing the latest cleansing and detoxing trends, he teaches you how to transform your metabolism and boom-through calories. But as Karas makes clear, it?s not just about losing weight?it?s about shedding fat. Using his high-octane REV exercise plan, easily tailored for distinctive needs, you will build the long, lean calorie burning muscles you need to lose inches and keep them off. Tailored to work in command together, the REV eating plan is the perfect ingredient to supercharge the REV exercise program. Feel more energetic, reduce your stress, and enlargement your oxygen flow and strengthen your body and your brain with this REVolutionary plan tailor-made for anyone looking for real and rapid results and enduring change in their lives. The Ultimate Diet REVolution features 50 photographs.
Diet, lose weight, regain weight, repeat, repeat, repeat. Yo-yo dieting is an all-too-common phenomenon. More and more people are dieting – whether for weight loss or for “health” – even though most do not maintain their weight losses. This is unfortunate, because not only can yo-yo dieting lead to greater weight gain over time, but it may also put us in the path of heart disease and diabetes. Even among people who lose a significant amount of weight – 10 percent or more – roughly 8 in 10 will regain that weight within a year. But dieting and yo-yo dieting are not limited to people at higher weights. National Health and Nutrition Examination Survey (NHANES) data shows that the percentage of dieters who weight in the normal range on the body mass index (BMI) chart is on the rise, currently almost 50 percent of women and 20 percent of men, while... Many adults, adolescents and children with normal or underweight BMIs diet because they feel pressure to be thinner. “Terms like ‘war on obesity’ and obsession about slimness can backfire over the long-term,” said Abdul Dulloo, Ph. D, professor in the Department of Medicine/Psychology at the University of Fribourg in Switzerland. “The emphasis should not be about ‘body weight’ or ‘body fat’ per se, but about motivation for a healthy lifestyle in relation to food and physical activity. The very act of weight loss – especially the loss of muscle that accompanies all weight loss – triggers the body to fight back by increasing hunger, slowing metabolism and encouraging fat storage. This metabolic adaptation served our ancestors well during feast and famine, but not so much in today’s food environment, which encourages weight gain in people who are genetically predisposed to it. Repeated dieting attempts do nothing to reduce... Restricting food increases its appeal, which can leads to overeating, or even bingeing, and then weight regain. Instead, what happens is fat overshooting – regaining more fat than was originally lost. The body wants to regain lost muscle, but regains fat first, so the drive to eat and slowed metabolism continue until muscle regain is complete. Overshooting after each cycle of weight loss and regain can contribute to an overall increase in weight over time. In fact, a recently published study in the journal Evolution, Medicine and Public Health proposes that the body’s uncertainty about food supply – and the body can’t tell the difference between intentional dieting and unintentional famine because... A 2015 article in the journal Obesity Reviews co-authored by Dulloo suggests that lean dieters are at greater risk for fat overshooting than those who are classified as overweight or obese. The lower a dieter’s initial body fat percentage, the higher the proportion of muscle they lose and the higher the proportion of fat they gain. Over time, with continued yo-yo dieting, this may add up to a substantial increase in body fat. Two studies, in 2012 and 2013, of female twins found that the more frequent the cycles of yo-yo dieting, the greater the increase in body weight over time, especially among adolescents who start dieting at a lower BMI. What’s more, yo-yo dieting in people who have BMIs at or below the normal range appears to increase risk of Type 2 diabetes, high blood pressure and heart disease. What about people who start dieting at a higher body weight. Research is inconclusive, in part because of varying definitions of yo-yo dieting used in studies. Some dieters may have one large loss and regain, while others may experience several smaller loss-regain cycles. “Weight for all bodies, fat thin, normal/high BMI is not a thing that can be ‘controlled’ – it just can’t,” said Washington-area dietitian Rebecca Scritchfield, author of the book “Body Kindness. ” “The only thing that can be controlled is choices, and you have to make choices that fit you best, work on meaningful habits that you can change. She suggests making a list of actions – or inactions – that are disappointing you and framing your goals around new actions that are in line with the person you want to be. Not sleeping enough. “Even if these things don’t lead to weight loss, if they make you happier they’re worth it,” she said. Source: www.abqjournal.com
Diet, lose weight, regain weight, repeat, repeat, repeat. Yo-yo dieting is an all-too-common phenomenon. More and more people are dieting – whether for weight loss or for “health” – even though most do not maintain their weight losses. This is
Exercise. First, muscle tension associated with exercise is a powerful signal to keep muscle protein. Use it or lose it. Second, exercise burns carbohydrates for energy and trains the muscle to store more sugar. A bigger, empty muscle gives the sugar
weight by increasing our insulin sensitivity. Remember, insulin tells us whether to store or burn fat. So if your body is more in tune with your energy needs, you'll lose the pudge—and not muscle tone—more easily. If your adiponectin and/or
Not Everyone's Trying to Lose Weight: Here's How to Eat to Gain Some Muscle https://t.co/cD75Mt2Vtw 03/28/17, @EmaThiemer
garlic, olive oil, salt
fruit cocktail, fruit juice, ketchup, sugar, water, yeast
flour, baking powder, salt
milk, sugar, vanilla extract
We call it weight loss, but what we really want is to lose fat NOT muscle. Learn how to maintain muscle mass with these 8 tips to burn fat without losing muscle
Many weight-loss plans include recommendations for strength training, so you gain valuable muscle mass to help with calorie burning. The two to three...
How to Lose Fat Without Losing Muscle. ... not cardio training. ... Have you found it hard to lose weight without losing muscle?