Methods of getting feedback

Pilots and ship captains use compasses, gyroscopes, accelerometers, radar, radio beacons and geographical and astronomical landmarks as their methods of feedback. Your optimal method of measuring progress is body composition testing. However, the more ways you have of measuring your results, the better. 9) Clothing sizes & the way clothes fit Methods such as the mirror and photographs are useful, but they're also subject to the limitations of your own self-perceptions. Other people's...

Burn the Fat Feed the Muscle is truthful unbiased and objective

The goal of this program is very straightforward - to provide the facts about fat loss with honesty and integrity. There is no hidden agenda. I have worked in the health club industry my entire life encouraging people to take up exercise and good nutrition as a way of life. I have never been involved with the magazine, supplement or exercise equipment industry. I do not sell supplements nor have I ever been paid to endorse them. No matter how much money anyone offers me, you will never see me...

Burn the Fat Feed the Muscle is not just a nutrition program it merges nutrition with exercise a combination essential

To lose body fat, you must create a calorie deficit. There is no other way. A calorie deficit means that you burn more calories than you consume every day. There are two ways you can create this calorie deficit 1) decrease your caloric intake from food, or 2) increase the amount of calories you burn through exercise. Both methods should be used, but of the two ways, burning the calories is healthier, more efficient and more permanent. That's where the phrase Burn the Fat, Feed the Muscle comes...

Burn the Fat Feed the Muscle does not confuse weight loss with fat loss

Weight loss and fat loss are not the same thing. You must learn to distinguish between the two. The scale can be very misleading if it's the only criteria you use for measurement. For example, a woman could weigh 105 pounds and have 33 body fat. That's what I call a skinny fat person. In contrast, a female bodybuilder could weigh 160 pounds and be quite lean, with body fat in the low teens. With this in mind, your goal should never be weight loss. Your goal should be losing fat while...

Burn the Fat Feed the Muscle is not just about cosmetic improvements its about your health

The recommendations I make in this program for losing body fat are the same ones I would make for good health reduce saturated fat, reduce refined sugars, eat a variety of natural, unrefined foods, eat plenty of fiber, eat small, frequent meals, drink plenty of water, and so on. This program is healthy and nutritionally balanced. Any diet program that is not nutritionally balanced is going to fail you in the long run. If you are a physique athlete (bodybuilder, fitness or figure competitor) or...

Burn the Fat Feed the Muscle is based on real world results

Many of the fat burning techniques used by bodybuilders and fitness models are controversial. The scientific community is often hesitant to accept such radical practices as high protein intakes, macronutrient cycling, meal timing and calorie tapering. Just as astronomers and geographers in the middle ages were ostracized for believing the world wasn't flat and the Earth wasn't the center of the solar system, those who dare step into the spotlight with brazen or alternative nutritional theories...

Adjust your caloric intake gradually if necessary

It's usually not wise to make drastic changes to your caloric intake all at once. After you've done all your calorie calculations and determined your optimal calorie level to reach your goal, compare that amount to what you've been averaging over the past few months. If your current caloric intake has been substantially higher or lower than your new target amount, then you may need to adjust gradually. For example, if your optimal caloric intake is 2600 calories per day, but you've only been...

Compare your estimated TDEE to how much youve been eating

In order to know where you should begin, you need to know how many calories you were consuming prior to starting this program. Most people have absolutely no idea how many calories they eat every day. If you fall into this category, then it's time to start the new positive habit of calorie counting Before you make any major alterations to the quantity of food you're eating now, figure out exactly how many calories you've been averaging over the past few months. Think back to a recent typical...

Insulin response and sensitivity to carbohydrates

Some people are more carbohydrate sensitive than others. Your level of sensitivity to carbohydrates will have a direct bearing on your ability to lose body fat, and it's one of the most critical factors in determining the correct nutritional strategy for you. Carbohydrate sensitive individuals who do not adjust their nutrition properly often have an incredibly difficult time getting lean. Their blood sugar rises rapidly with the consumption of even small amounts of carbohydrates. This in turn...

The BFFM weight training programs

BFFM offers not one, but four separate programs, one for every level from beginner to advanced. Each program is simply a basic framework within which you can change exercises, sets, reps, tempos and every other training variable to provide all the variety you want and need. Why four programs and not one Well, as you learned in chapter five, individualization to accommodate your body type and genetics is just as important for training as it is for nutrition. No single program could possibly be...

Nutritional Values Quick Reference Chart

Number of Fat Grams Allowable Daily For 10 , 15 , & 20 Fat Diets Grams of Protein Daily For 25 - 50 Protein Diets at Selected Caloric Intakes 1200 1300 1400 1500 1600 1700 1800 1900 2000 2100 2200 2300 2400 2500 2600 2700 2800 2900 3000 3100 3200 3300 3400 3500 3600 3700 3800 3900 4000 4100 4200 4300 4400 4500 4600 4700 4800 4900 5000 75 81 75 87 1 00 1 06 112 119 1 25 1 31 1 37 1 43 1 50 1 56 1 62 1 69 1 75 1 81 1 87 1 94 200 206 212 219 225 231 237 243 250 256 262 269 275 281 287 294 300...

Set longterm and shortterm goals

As you begin to think about what you want specifically, don't just write down one goal, make an entire list. Your goal list should include long term and short-term goals. There are six types of short and long-term goals you can include 1. Your ultimate long-term goal 4. Weekly goals (Weekly body composition test and weigh-in) 5. Daily goals (habits to develop, things to do every day repeatedly)

The fat loss success system that never fails

In 1976, John Grinder, a linguistics professor, and Richard Bandler, a mathematician, developed a new field called Neuro Linguistic Programming (NLP). Initially designed as a tool for psychotherapy, NLP blossomed into a much broader science focused on communication and personal excellence. NLP teaches you a process for discovering patterns of human excellence and then duplicating those results through a procedure called modeling. NLP also teaches you how to run your brain and think effectively...

The carbohydrate tapering technique for maximum fat loss

In chapter seven, we talked about meal frequency and timing. I mentioned that although you'll be eating a meal approximately every three hours, not all these meals have to be the same size. If you want to get leaner quickly, a simple way to accelerate fat loss is to reduce the size of your late day meals. This technique is known as calorie tapering or carbohydrate tapering. Simply cut out the starches in your evening and late afternoon meals, leaving the green fibrous carbohydrates, lean...

Dr Wayne Dyer Youll See It When You Believe It Lifes delays are not lifes denials

It was a dark and cloudy Thursday in May as I boarded a Continental 757 for a 4 45 pm flight from Newark to San Francisco. I took my seat and waited for takeoff as I anticipated a relaxing week in northern California. 4 45 quickly came and went, but the plane hadn't budged. At 4 55, the captain's voice echoed through the cabin over the loudspeakers There are level 4 and 5 thunderstorms just east of Newark and they're headed our way. The winds in these thunderstorms can reach tornado force and...

The 6 Factors influencing your daily calorie needs

Your daily calorie requirements depend on six major factors. The formulas for calorie calculations you are about to learn take into account all six of these factors to get the most accurate estimate possible. BMR is the total number of calories your body burns for normal bodily functions, including digestion, circulation, respiration, temperature regulation, cell construction, and every other metabolic process in your body. In other words, your BMR is the sum total of all the energy used for...

Metabolic synergism The secret to multiplying your results by combining motivation nutrition aerobic exercise and

The secret to losing fat safely and permanently at the maximum possible rate is not weight training, cardio, motivational techniques or nutrition. The secret is the combination of all four. The effects of these four disciplines put together are far greater than the sum of their parts. That's called synergism. Synergism means that 1 + 1 + 1 + 1 might not equal four, it might equal forty or four hundred Each component of the BFFM program complements and enhances the others, resulting in progress...

The era of fat phobia has ended

The first time I ever picked up a barbell was in 1983 - right in the heart of the fat phobia era. During the 80s and early 90s, the magazines, television and nearly all the media pounded the message into our brains that fat was bad. No distinction was made between types of fats - the message was black and white Fat is unhealthy and fat makes you fat. This spawned an entire industry of fat-free foods such as cakes, cookies, candy, ice cream, yogurt, frozen dinners, lunch meats and nearly every...

Why do low carbohydrate diet proponents talk so much about ketosis

The goal of some very low carbohydrate diets is to produce the metabolic state known as ketosis. In the absence of carbohydrate, fats burn incompletely, causing by products called ketone bodies to accumulate in the bloodstream. Being in ketosis is a sure-fire indicator that your body has been forced to run on fat for fuel. That's why achieving ketosis is the primary goal of so many low carbohydrate diets. Ketosis can occur when your carbohydrates are dropped below 100 grams, although most...

How to use performance feedback to lose body fat

I tell you this story because it's the perfect analogy for fat loss. The process of losing body fat is a lot like the takeoff and flight of an airplane. Some people take a long time to get off the ground. Instead of being patient and waiting out the storm, they quit before they even get to takeoff speed. Others get off the ground, but as soon as they hit any turbulence, they quit and land the plane. Some people even manage to start coasting comfortably towards their destination, making...

Make label reading a new habit and check the ingredients lists for refined sugars

The BFFM program was designed to teach you new habits that you can adopt and keep for life. One new habit you can begin working on immediately is the habit of reading nutrition labels. Many people already check the nutrition facts panel on food labels for calories, fat, protein and carbohydrates. What most people miss is the ingredients list. Always check the ingredients list for refined sugar content. Refined sugars are not always listed on the nutrition facts panel as sugar. They may be...

Use a small calorie deficit

To lose body fat, you must be in negative calorie balance (a calorie deficit). You can create a calorie deficit by increasing activity, by decreasing calories or with a combination of both. The most efficient approach to fat loss is to decrease your calories a little and increase your activity a lot. The most commonly recommended guideline is to reduce your calories by 500 to 1000 less than your maintenance level. For example, if you are female and your calorie maintenance level is 2100...

Ignore the high fat diet cult

Zero fat is definitely not the answer. Now let's talk about the opposite end of the spectrum - the high fat diet. In the weight loss and bodybuilding world, there is a small cult of high fat advocates who insist that a very high fat diet (40-70 of your calories) is the ultimate method of losing fat, building muscle and improving athletic performance. Why anyone would fall for such tripe is beyond me, but it's probably because it sounds so off the edge, unusual and controversial. Any diet that...

Trusting your intuition

Did you ever notice how some people tend to gravitate toward a certain style of eating without anyone telling them to do it Why do some people become vegetarians while others are heavy meat eaters Why do some people avoid wheat and dairy Why do some people crave certain foods The reason is their bodies tell them so, and they listen. While I'm not an advocate of total vegetarianism, if your body tells you not to eat much meat, then I believe you should listen and explore other protein sources....

Carbohydrate Cycling The Most Effective Fat Burning Technique EVER

A low to moderate carbohydrate and high protein diet will cause much faster fat loss than a high carbohydrate diet. However, it may seem like the disadvantages outweigh the benefits. Fortunately, there's a solution to these problems and it's called carbohydrate cycling. Some people refer to carbohydrate cycling as zig-zag dieting, Hi-low dieting, carbing-up or carbohydrate re-feeding. Regardless of what you name it, carbohydrate cycling is probably the most powerful fat burning strategy on the...

The genetic bell curve

Michael Colgan, author of Optimum Sports Nutrition said, As a part of biochemical individuality, people differ widely in their inherited tendencies to accumulate body fat. So true In the world of bodybuilding and fitness, there are genetically gifted people who seem to just touch the weights and their muscles grow. (These are usually the same people who eat McDonalds every day and have ripped abs ) When I was just a beginner in bodybuilding, seeing other people get results more easily than...

The Harris Benedict formula BMR based on total body weight

The Harris-Benedict formula uses the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it doesn't take into consideration is lean body mass. This equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs). Men BMR 66 + (13.7 X wt in kg) + (5 X ht in cm) -...

Why skipping meals is one of the cardinal sins of fat burning nutritionand how to eat more food and lose more fat at

Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat-burning and muscle-building nutrition. Missing meals slows down your metabolism, causes muscle loss and triggers your body's starvation responses. Suppose you skip breakfast and you haven't eaten since 8 00 p.m. the previous evening. If you eat lunch at 12 00 pm, you've gone 16 hours without any food. At this point, you are not only in a highly catabolic (muscle wasting) state, you're also sending an unmistakable...

The calorie bank analogy

A good analogy is to look at your body like a living calorie bank and caloric energy like money. You store calories in your body the way you store money in a bank. You can make energy deposits and withdrawals from your body the way you would make money deposits and withdrawals from the bank, depending on how high your energy costs are. When your energy costs are equal to the calories you consume, then all the calories you consume are burned immediately and no deposit or withdrawal of calories...

Underwater Weighing Hydrostatic

Hydrostatic testing, or underwater weighing, has always been considered the gold standard in body composition measurement to which all other methods are compared. Effective as it may be, hydrostatic testing it is not without its drawbacks the primary one is the inconvenience of getting dunked in water. To get your fat measured hydrostatically, you are submerged underwater while sitting on a chair that hangs from a scale (picture yourself sitting in a giant grocery scale as you're dunked...

The glycemic index Much ado about nothing

The glycemic index (GI) is a scale that measures how quickly a carbohydrate food is broken down into glucose. In general, complex carbohydrates are released more slowly than simple carbohydrates, although this is not true 100 of the time. Some complex carbohydrates such as potatoes and carrots are broken down into blood glucose very quickly because they are high on the GI. Other simple carbohydrates such as apples are converted into blood glucose very slowly because they are low on the GI. The...

Body Mass Index another useless indicator

Body Mass Index (BMI) is another popular way to determine whether someone is at a healthy weight. Like the height and weight charts, BMI is a poor measure of fitness because it doesn't take into account fat versus lean tissue. According to the textbook, Physiology of Sport and Exercise by Wilmore and Costill, BMI is defined as, A measurement of body overweight or obesity determined by dividing weight (in kilograms) by height (in meters) squared. The text says you are considered overweight if...

Is vegetarian bodybuilder an oxymoron

A pure vegetarian (Vegan) diet is not conducive to building muscle, and a diet that is not conducive to building muscle is also not conducive to getting and staying lean. One thing you will never see is a rock-hard, massive and muscular vegan. Lacto-vegetarians (Those who use dairy products) and ovo-lacto-vegetarians (Those who use eggs and dairy products) can build excellent physiques. Bodybuilding champion Bill Pearl is just one example. Pearl is well known for his lifelong aversion to eating...

Ectomorph training and nutrition strategies

The common complaint of the ectomorph is No matter what I eat, I can never gain weight I've always been thin and very lean. In bodybuilding, they tend to be the ripped lightweights and middleweights, rather than the massive heavyweight types. When they retire from competition, they tend to stay very lean and their muscle mass usually shrinks down a bit in size. Despite the challenge, many ectomorphs have gone on to become successful bodybuilders after years of consistent hard training and...

A simple test to determine your true ideal weight

Now that you understand the importance of body fat versus body weight and you understand that height and weigh charts are worthless, how do you figure out your ideal weight Well, first of all, it doesn't matter what you weigh If you are solid muscle without an ounce of visible fat on your body, do you honestly care how much you weigh That said, it's still wise to have a weight goal in pounds as well as a body fat percentage goal. You can only determine a true ideal weight if you know your...

High carbohydrate very low fat

In the 80s and 90s, most diet programs called for very low fat, low protein and extremely high carbohydrate. The Pritkin diet, which recommended 70 carbohydrate, 20 protein and 10 fat, is one example. Other programs falling into this category are the Dean Ornish's Eat More Weigh Less program, Robert Hass's Eat to Win and vegetarianism. If the right types of carbohydrates are eaten, this is probably a healthy way to eat, but it's so lopsided in favor of carbohydrates, you can't really say it's...

Mastering the fundamentals first

Many weight loss programs start you on the strictest version of their diet possible, allowing you to gradually loosen it up as you get closer to your goal. I suspect the reason for such crash quick start programs is because they don't want you to get discouraged with slow fat loss in the beginning. They want to encourage quick weight loss right from the start so their program appears effective, regardless of what happens in the long run. However, if permanent fat loss is your goal, then it...

FAQ 25 Should I train my entire body in one session or split it up

Split routines are almost always the most effective way to train. The more advanced you become, the more you'll need to split up your workouts and the more time you'll need between training each body part. Training your entire body in one session is ok when you're a total beginner, but the longer you've been training, the less efficient these full body workouts become. A full body routine performed three days per week is probably the best way for a beginner to start weight training, but it gets...

How food manufacturers are getting away with murder by lying to you on nutrition labels and how you can determine how

Hiding or failing to mention trans fats isn't the only dirty trick food manufacturers are using. Many foods being marketed as low fat are actually very high in fat when you analyze the percentage of calories from fat. Food companies frequently try to pull the wool over your eyes and fool you into eating high fat foods by listing the percentage of fat by weight or volume. Another deceptive trick is making serving sizes extremely small, which makes a food appear as if it were low in fat. By...

Frequent eating speeds up your metabolism due to the thermic effect of food

Every physiological process that occurs in your body uses energy. Keeping your heart beating and circulating blood uses energy. Creating new body cells requires energy. So does breathing. Even thinking burns calories. Digestion is no exception. The mechanical breakdown and absorption of food requires a substantial number of calories. Some of the calories in the foods you eat are burned off just to digest them, so the net amount of calories absorbed is actually less than the amount contained in...

FAQ 17 When should I increase the weight andor reps Progressive Overload

Pay close attention here Progression is the single most important part of any weight training program. Progression means that you must challenge yourself to improve at every workout. The best method of progression is to increase the amount of weight you use. However, increasing weight is not the only method of progression. Any type of physical work you do that is above and beyond what you've done in the past will produce an adaptive response (you'll get stronger and or more muscular). Your goal...

Make your goal to lose weight slowly at a rate of 12 lbs per week Be patient

The best way to lose fat permanently without muscle loss is to lose weight slowly with a focus on exercise rather than severe calorie cutting. In the chapter on goal setting, we already made the suggestion to lose no more than two pounds per week. Let's take a closer look at the logic behind that recommendation. In the ACSM's position statement on Healthy and unhealthy weight loss programs, The ACSM recommends losing weight at a maximum rate of two pounds per week. This two pound figure has...

The zig zag calorie rotation method for maximum fat loss the most effective nutritional technique for fat loss ever

Every time you cut calories below your maintenance level, it's never long before your body recognizes the deficit and adjusts your fat burning thermostat so fewer calories are burned. The larger the drop in calories and the longer the drop is maintained, the bigger the drop will be in metabolism. Your body is an amazing machine that is remarkably adaptable to any situation or environment. Your body likes to stay in a state of equilibrium and will always fight your efforts to change....

How weight training helps you get leaner

Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Here's why Weight training increases your lean body mass. Increasing your lean body mass speeds up your metabolic rate so you burn more calories at rest - and the number of calories you burn at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry. For example, if man weighs 176 pounds with a body fat of 19...

Eating too many simple carbohydrates causes blood sugar peaks and valleys

Here's the most important thing you need to know about simple carbohydrates Due to their simple molecular structure, they're digested very quickly and they cause a rapid rise in blood sugar. Your body responds to blood sugar peaks by releasing large amounts of insulin (the hormone responsible for getting the glucose out of the bloodstream and into the cells where it can be used for energy). When there's a large blood sugar spike, your body tends to overreact and produce too much insulin. The...

What are macronutrient ratios

We're now ready to get into the nitty gritty of macronutrient ratios (Also called nutrient ratios). The first thing you should know is that nutrient ratios simply refer to the percentage of your total daily calories that come from protein, carbohydrate and fat. For example, 60-30-10 or 40-30-30 are nutrient ratios. A nutrient ratio of 30 protein on 2400 calories per day would be 720 calories of protein (.30 protein X 2400 calories 720 protein calories). Developing nutrition plans based on...

Recommended Bodybuilding Training Book Bibliography

Get Buffed by Ian King (Get this one first. This info applies to everyone) The Poliquin principles by Charles Poliquin (Get this one next. Great source of advanced bodybuilding routines and techniques) Modern Trends in Strength Training by Charles Poliquin (A technical look at sets & reps) Championship Bodybuilding by Chris Aceto (Excellent Get it Study it ) Understanding bodybuilding Nutrition & Training by Chris Aceto (also excellent) Keys to the Inner Universe by Bill Pearl (Four Time...

Practical suggestions for fat intake

Ok, now that you're an expert on fatty acids and you know which ones are good and which ones are bad, let's talk about some practical, real-world suggestions for managing the fat in your diet. S Reduce fats in general Always eat a low fat diet. S Don't cut your fat too low and avoid diets that call for zero fat or very low fat (10 or less). S Include a minimum 15-20 of total calories from fat. S Experiment with higher fat (20 to 30 good fats) when your carbs are low to moderate (30-40 carbs or...

Read your affirmations your goal list at least twice a day and always keep your goals in front of you and on your mind

Psychologists have proven that repetition is an effective way to penetrate and program the subconscious mind. Fortune 500 companies spend millions of advertising dollars every year based on this fact. Why is it that people reach for Coke, Pepsi, Budweiser, Marlboro, Crest, Palmolive and other brand name items It's because the repetition of the advertising has penetrated their subconscious minds and moved them to action. You can use the power of repetition to influence your own subconscious and...

The skinny on gaining muscle while losing fat

Supplement advertising in bodybuilding and fitness magazines has brainwashed many people into believing that gaining muscle and losing fat at the same is an easy and common occurrence (with the right miracle product, of course). IT'S NOT It's quite rare. It's common to see a large decrease in body fat with a small increase in lean body mass. It's also common to see a large increase in lean body mass with a small decrease in body fat. But one thing you will almost never see is a large increase...

The Reason Why No Supplement Could Ever Have Drug Like or Steroid Like Effects

You should always be skeptical about any drug-like claims that are made for over-the-counter supplements. Whenever a supplement company releases a new product, The Food & Drug Administration (FDA) has their eyes on it with a magnifying glass. So does the pharmaceutical industry. If any natural or herbal product really had a major effect on the body, the FDA would swoop down on it like a hawk and investigate immediately. If it panned out and really did have drug-like effects, it would be...

Set realistic deadlines

Lose 30 pounds in 30 days Lose 10 pounds this weekend You see ads like these plastered on billboards all the time, and they sure are enticing. But is it really possible Can you really lose weight that quickly The answer is yes. It's quite possible to lose 30 pounds in 30 days or 10 pounds over the weekend. However, if you do, you're making a big mistake by confusing fat loss with weight loss. Your body is 70 water, so it's easy to lose weight quickly. Any diet that dehydrates you will create...

Keith Klein Worldrenowned nutritionist and author of Get Lean The secret to a fast metabolism

Just the sound of that phrase makes you visualize a rock hard, fat-free body. Having a fast metabolism means that you're burning calories efficiently all the time, whether you're resting or training. When you have a slow metabolism, your diet doesn't work as well and even a well-designed training program is rendered less effective. Slow-metabolism syndrome is why it's possible for a person eating very few calories and aerobicizing their brains out to see little or no results....

Calorie counting is a discipline that pays off

Although it's clearly not necessary to write down the calorie amounts of every crumb that goes in your mouth every day for the rest of your life, it's important that you understand the law of calorie balance and you always have at least a ballpark figure of your current daily intake. If you're just guessing and you don't have the slightest clue how much you're eating, you could be way off in either direction. If you're not making any progress, this lack of attention to detail might be the only...

How to calculate your fat weight and lean body mass LBM

By itself, your body fat percentage is nothing more than a number - it doesn't really give you any benefit, except maybe bragging rights if the number is low. The real value in knowing your body fat percentage is as a tool to monitor progress in terms of pounds of fat and pounds of muscle. The next step is to use your percent fat measurement to separate your total weight into pounds of fat and pounds of muscle. Then, you can chart progress in terms of total weight, fat weight, LBM and body fat...

Cycle your cardio training throughout the year to prevent overtraining and adaptation

To avoid injury, over-training, loss of muscle and adaptation, your aerobic training should be cycled throughout the year based on your needs and goals at any given time. Doing cardio seven days a week month after month, year after year is unnecessary and will eventually lead to injury, over-training or burnout. It can also cause your body to adapt to the high volume of training. Aerobic adaptation almost always occurs if you continue doing daily cardio sessions for a long enough period. As you...

As you read your affirmations mentally visualize them as already achieved

Visualization means making mental pictures or images - it's thinking without words. The brain thinks in pictures. If you think of a mountain, you probably don't see M-O-U-N-T-A-I-N spelled out in your mind. If you're like most people, you see an image of a mountain. If I ask you to think about your car, you'll instantly get a picture of your car in your mind. Because your brain thinks in pictures, adding a bright, clear, moving mental picture of what you want to achieve will help you to...

Endomorph training and nutrition strategy

When it comes to fat loss, a well-planned, strategic approach to nutrition and training is more important for the endomorph than for any other body type. The endomorph strategy focuses on high levels of activity and extreme levels of discipline and consistency in nutritional habits. Most endomorphs also need some degree of carbohydrate restriction with higher protein levels to compensate. High protein, low to moderate carb diets work best for the endomorph. Endomorphs usually have varying...

Protein is raw building material for the human body

If your body is constantly creating new cells, the question is, where do all these new cells come from The answer, of course, is from your food - specifically, protein foods. Protein is the actual raw construction material for body cells like bricks are for a building. Body structures made from protein include skin, hair, nails, bones, connective tissue and of course, muscle. Next to water, protein is the most abundant substance in your body, making up approximately 15-20 of your weight. Of...

Taper your calories Make breakfast your largest meal and dinner your smallest

Although these average calorie amounts were divided evenly in each meal, there's one small adjustment that can increase your fat loss even further it's called calorie tapering. There's an old saying, Eat breakfast like a king, lunch like prince and dinner like a pauper. This arrangement of meals from largest to smallest is wise advice. The typical eating pattern of the average American is no breakfast or skimpy breakfast like a bagel or doughnut, then a big lunch, usually fast food or cafeteria...

Protein quality Complete vs incomplete proteins

Protein isn't just found in meat, eggs and milk. There's also protein in vegetables, beans, legumes, and grains. However, the protein in these foods is not considered complete because it lacks one or more of the essential amino acids. Generally speaking, proteins from vegetable sources are lower in quality and that's the reason bodybuilders eat so many proteins from animal sources. The complete proteins are those that come from animal sources such as eggs, milk and meat. Many grains and legumes...

Fibrous carbohydrates green vegetables help you lose fat because they have a low calorie density

Eating fibrous carbohydrates for the health benefits is important, but fiber also plays a major role in a reducing body fat. The reason is because fibrous carbohydrates such as green vegetables don't contain many calories - they have a low calorie density. Low calorie density foods are very important for fat loss because they make it easier to stay full without going over your calorie limits. It's nearly impossible to over-eat green vegetables because the calories are so low. You would...

FAQ 21 How long should I stay with the same workout program

You should change your routine the minute it stops working - whether that's in three weeks or in three months. Your goal should be noticeable, visible results on a weekly basis. When you stop seeing results, or the results slow to a crawl, it's time for something different. You don't necessarily have to change the entire routine, but some new stimulus must be put into the program or you're not likely to make further progress. Changing often is also a good idea for adherence because it helps...

The psychological reason most people sabotage their efforts to lose body fat

The conscious mind is a lot like the captain at the bridge of a ship. The captain gives a command and sends it down to the engine room. The subconscious mind is like the men down in the engine room. No matter what orders come down from the bridge (conscious mind), the crew obeys, even if the orders are stupid ones that crash the ship into a rocky shore. The reason this happens is because the crew (the subconscious) can't see where the ship is going they are simply following orders. Like the...

Does too much cardio make you lose muscle

One common exercise myth is that doing too much aerobic exercise, or doing it too hard makes you lose muscle. While it's certainly possible this could happen, only extreme amounts of high impact, high intensity cardio would cause large muscle losses to occur. For example, endurance training and bodybuilding don't go well together. The muscle loss issue is usually highly exaggerated. If you're in doubt, don't guess Carefully track your lean body mass with skinfold testing and adjust your cardio...

The moderate carbohydrate high protein diet for carbohydrate sensitive endomorphs

How many grams of carbohydrates you should eat for optimal fat loss depends a lot on your body type. Some people have the genetics to get away with eating bagels, bread, pasta and other high carbohydrate foods all day long, and as long as their calories are in a deficit, they lose fat without difficulty. Other people seem to be doing everything right, but they lose fat very slowly or sometimes not at all - even with a calorie deficit This is extremely frustrating to many people. If you're a...

The goal of beating your personal best

First set a long-term goal your ultimate outcome. What kind of body do you ultimately want to have Let your imagination run wild and dare to dream. Don't listen to anyone who says it can't be done You can't afford to associate with negative people who always try to tear you down. If you really want it badly and you're willing to work for it, then go ahead and set the goal. Next, set a one-year goal. A one-year goal is especially important if you have a lot of work to do. For example, if your...

Height and Weight Charts Are Obsolete

One of the most common methods of determining your so-called ideal weight is the height and weight chart. These charts, often used by insurance companies, physicians, sports teams and the military, tell you how much you should weigh based on your height alone. Although these charts are still popular, they're very misleading, especially to athletes and bodybuilders who carry more muscle than most people. A 5 foot 8 inch male bodybuilder weighing 200 pounds would be grossly overweight according...

Conclusion

Unless you're a beginner, the information you've learned in this chapter was probably nothing new because the topic of frequent eating has been discussed to death for years. This is common knowledge among bodybuilders and the fitness savvy. However, frequent eating is talked about more often than it's practiced because it's hard to do I admit that eating six meals a day isn't easy. Frankly, eating six meals a day is a royal pain in the ass. In the early days of my bodybuilding career, I must...

Reasons why you must eat lean proteins and complex carbohydrates together at every meal to maximize fat loss and muscle

To gain muscle and lose fat, it's not only unnecessary to separate carbohydrates and proteins - it's counterproductive. Here are 8 convincing scientific reasons why. Read them and then you be the judge of whether you want to eat a meal without your protein and carbohydrates. 1) To maintain positive nitrogen balance, a state where you are retaining more protein than you excrete, resulting in a net gain of muscle tissue, you must consume protein approximately every three hours. Proteins cannot be...

Basic definitions of high low and moderate macronutrient percentages

Drawing a rigid line between ratios is difficult, but for the purposes of our discussions in the BFFM program, let's clarify what we mean when we're talking about high, medium and low carbohydrate, macronutrient percentages. Carbohydrate definitions Very high carb 65- 70 + High carb 55-60 Moderate carb 40-50 Low carb 25-35 Very low carb (ketogenic) about 5-15 or 30-70 grams per day With such a wide range in each category, how do you know what percentage is best One tip is to avoid the extremes....

Why you should always eat a little good fat

Fat phobia has been so deeply ingrained into the consciousnesses of most people, it's important that the reasons why you should eat a little good fat are clearly explained. 1. A zero fat or very low fat diet puts you into the starvation zone Low calories and skipping meals aren't the only things that send you into survival mode. When dietary fat intake is reduced to less than 10 of total daily calories, this also sets off the starvation alarm. 2. A zero fat or very low fat diet causes large...

Early morning fasted cardio A simple method to increase the fat burning effects of your cardio by up to 300

Any time of day that suits your schedule is a good time for cardio. The important thing is that you just do it. However, many bodybuilders and fitness models believe that early morning fasted cardio burns more body fat. Although this is still controversial, the evidence is strong and there are many reasons to consider doing cardio first thing in the morning on an empty stomach. The argument in favor of fasted early morning cardio goes something like this 1. After an overnight 8-12 hour fast,...

What a decrease in Lean Body Mass tells you

As you fill out the rows in your progress chart each week, keep an eye on your lean body mass (LBM), especially the trend over time. Don't panic if you see an initial drop in LBM. Nearly everyone on a calorie and or carbohydrate restricted nutrition program will see substantial water weight losses, especially in the beginning. Because water weight losses are reflected in LBM (muscle is mostly water), this will show up in your LBM number. You cannot measure water weight, muscle weight and fat...

Frequent meals are Anticatabolic they help promote muscle growth by preventing muscle breakdown you stay in positive

Muscle growth isn't just a result of building up the muscle. It's also a matter of preventing it from being broken down. When you skip meals, your body's need for amino acids doesn't stop. When you cut off the continual inflow of amino acids from protein foods, your body simply goes to a different source - your own muscle. Intentionally starving yourself to lose weight, or even innocently missing a single meal puts you in a catabolic state - you literally eat your own muscle tissue - the muscle...

BIA Body Fat Scales and hand grip tests

A relative newcomer to the body fat testing scene are body fat scales and hand grip tests. The most popular of the scales is manufactured by Tanita. The most popular hand gripper is produced by Omron. The body fat scales and grippers work via BIA, although they are not the same thing as the standard BIA test done with the electrodes on the hand and foot. The manufacturers quickly point to all the scientific literature on the validity of BIA testing, but there's little research proving the...

The mesomorph aka the genetic freaks

Pure mesomorphs are naturally lean and muscular with small waists, broad shoulders, medium-sized joints and large, round muscle bellies. Mesomorphs are the typical natural-born athletes and bodybuilders. Most of them were lean and muscular before they even started working out. For example, Olympic sprinter Michael Johnson is very mesomorphic (5) with very muscular arms, shoulders and chest. He also has a moderate ectomorphic component (4) with small joints and very low body fat. There is no...