Weight Loss and Low Calorie Diets Pt2.
Weight Loss and Low Calorie Diets Pt2.
Tom Venuto,
NSCA-CPT, CSCS
Certified Personal Trainer
Certified Strength & Conditioning Specialist
Fat Loss Coach
Continues his in depth analysis of Low Calorie Diets Low Calorie Diets and Weight Loss
NSCA-CPT, CSCS
Certified Personal Trainer
Certified Strength & Conditioning Specialist
Fat Loss Coach
Continues his in depth analysis of Low Calorie Diets Low Calorie Diets and Weight Loss
When you fire something extreme at your body (like hardly eating), your metabolic rate slows down in order to protect you. This "defence mechanism" is often called, "the starvation response." When you go into starvation mode, here are some of the consequences:
1. Your body releases fewer fat-releasing and fat-burning enzymes
such as hormone sensitive lipase and lipoprotein lipase.
2. Your fat cells release less of the hormone leptin, which is
the signal that tells your brain you are well fed and not
starving (it's the "anti-starvation" hormone)
3. Fat burning hormones crash, including your levels of T3 (no, not the latest Arnold terminator movie, T3 is the active form of thyroid hormone, the important "metabolism-regulating hormone" that you've probably heard about before).
4. You lose muscle. Muscle is metabolically-active tissue, which means it takes a lot of energy just to keep it. When you're "starving," you're in an "energy crisis", so excess muscle is the LAST thing you need. Muscle becomes expendable, and your body cannibalizes your own lean tissue.
To learn more about the 'Burn The Fat philosophies', visit: Tom Venuto Burn the Fat
5. Appetite hormones go ballistic. When you're starving, a part of your brain called the hypothalamus switches into high gear and flips the appetite switch, sometimes to the point where you become ravenous and cannot fight these physiological cravings with willpower.
Bottom line: It's hormonally, metabolically and physiologically impossible to achieve permanent
Any program that's extremely low in calories may work in the short term,
but the "honeymoon" never lasts for long. In the long run, very low calorie diets can actually make you fatter.
Eventually, they lead to binge eating and weight re-gain and you end up with less muscle and a slower metabolism than when you started.
The good news is, you don't have to starve yourself to get a lean body. In fact, you can eat more and burn more fat, here's how:
Before going on any diet, look at the recommended calories. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1200 or less
for women, 1800 or less for men, and active people need even more Avoid the temptation of the quick fix.
2. Make sure your calories are customized.
Depending on your activity level, age and gender, your calorie needs may be much higher or much lower than the average person. If a diet program recommends the same amount of calories for everyone, that should be a red flag to stay away. It could be perfect for someone else, but starvation level for you.
To learn more about the 'Burn The Fat philosophies', visit: Tom Venuto Burn the Fat
3. Decrease calories just a little below maintenance.
Decrease your calories conservatively - only about 20% below your daily maintenance level. A mild calorie cut doesn't trigger the starvation response as much.For example: If you're female and you maintain your weight on 2150 calories per day,a 20% deficit is 1720 calories per day
(correct). Conventional diets might have you slash to 1000 or 1200 calories per day or less without emphasis on exercise (incorrect)
4. Increase your calorie deficit more by increasing activity
If you only cut calories slightly below maintenance, then how do you reduce body fat without the process taking forever? Simple, you BURN more calories and increase your deficit by increasing your activity. No brainer simple.
First, if you're not doing so already, you should aim for three days per week of strength training with weights.
Second, you should do at least three days per week of moderate to vigorous cardiovascular exercise.
To learn more about the Burn The Fat philosophies, visit: Tom Venuto Burn the Fat
Third, if you wish to accelerate fat loss more, or if you need to break a progress plateau, you bump up your activity even further by adding additional cardio sessions or increasing the intensity or duration of your current workouts.
It also helps to get more physical activity in general, or participate in sports or recreational activities that you enjoy.
Bottom line:
The first secret to permanent fat loss is to BURN THE FAT, don't STARVE THE FAT
Some exercise physiologists today, such as Dr. John Berardi, refer to this concept as "energy flux." That's a fancy way of saying, "Eat more, burn more," and that's what the Burn The Fat philosophy's all about.
To learn more about the 'Burn The Fat philosophies', visit: Tom Venuto Burn the Fat
