If I told you that you could gain access to over 200 articles and audios which provide you with the best information to transform your body into the lean and desirable physique that you deserve for just $1…

Would you brush this off and continue to rely on mediocre magazine articles to help you produce results?

If I told you for $1 you also receive access to an incredible community of like-minded individuals who are there to support you 100% during your journey towards your dream body…

Would you ignore this and continue to try to figure things out on your own?

http://www.UnstoppableFatLoss.com/BFFMICspecial

If I told you that you would also have access to over 550 posts full of amazing healthy recipes…

Would you pass this opportunity by and continue to prepare bland meals, which you have a difficult time sticking to?

If you could surround yourself with some of the best role models to inspire and motivate you throughout your fat loss journey can you see how this would accelerate your results?

If you could get all your most pressing fat loss questions answered by top-notch fitness professionals would this eliminate any doubt in your mind about the chances of your success?

I have had the opportunity to be a part of Tom Venuto’s Burn The Fat Inner Circle for over a year now as a moderator and contributor of articles.

I have witnessed first hand how social support absolutely changes lives and bodies.

I have witnessed people who have struggled nearly all their lives with weight issues and completely turn it around by empowering themselves as a result of this incredible community.

Tom Venuto, my mentor, role model, and friend, has given me permission to grant you instant access to the Burn The Fat Inner Circle for just $1.

For $1 you will have an entire month to read as many information and unique articles as you can, listen to all the life changing audios, ask your most pressing questions and get the answers that you deserve, try out all the delicious recipes that you possibly can… and so much more!

Honestly there is no possible way to get more out of $1 than this. In my opinion this is an absolute no brainer.

But then again, I’ve had the first hand experience of witnessing how this decision changes lives and bodies forever.

Trust me, this could very well be the best decision that you’ve made this year.

When you step inside to take a look around, introduce yourself and I’ll personally welcome you to this amazing community.

You don’t have to figure out this fat loss game all on your own. There’s thousands of people just waiting to support you and help you along the way.

They’re waiting for you here…

http://www.UnstoppableFatLoss.com/BFFMICspecial

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Many of you have been following my fat-loss journey and shared some comments about how you are skinny enough and would like to know how to build some serious muscle. If you were one of those guys then you are in for one heck of a treat!

Now is the time to stop letting genetics slow down your muscle growth!

Learn How Breaking Almost ALL The “Rules” of Training Will SLAM the Muscle Onto Your Body… Even ADVANCED Trainers Can Gain 10 Pounds of RAW MUSCLE In Just 28 Days!

Because with the right training and eating, you can DRAMATICALLY CHANGE your body’s physiology and set the stage for EXPLOSIVE increases in muscle mass and strength, piling MORE SLABS of thick, lean mass onto your frame than would NORMALLY even be possible with conventional training…

You go to the gym to build muscle…

You’re not there to “tone up” or waste your time at the juice bar…

You bust your tail at the gym to load PILES of muscle onto your body…thick, meaty pecs, a back so wide you could show a movie on it, biceps that jump out in eye-popping peaks, legs like tree trunks…

You know what I mean…

…you want to build the kind of muscle that TURNS HEADS when you walk down the street…

…and you want the kind of STRENGTH that makes all your friends and family think of YOU as a HUMAN FORKLIFT when it’s time to move heavy furniture…

But my question to you is this…and I want you to think about this honestly…is the program you’re currently using GETTING YOU THERE?

Is it helping you build 5 to 10 lbs of lean muscle PER MONTH… EVERY MONTH (even in advanced trainers!)?

What if there was a new program that COULD help you do that?

Sound interesting?

I thought so…

The program I’m talking about is the newest book from Nick Nilsson, “Muscle Explosion! 28 Days to Maximum Mass.” And it is going SET YOUR GROWTH ON FIRE.

Believe me, I’ve had a chance to review an advance copy of it and this is one POWERFUL program…

———————————————————————-
Click this link to check it out now or keep reading to learn more!
http://www.thefitbastard.com/muscleexplosion
———————————————————————-

Because even if you THINK you’ve got TERRIBLE genetics for building muscle…

Even if you THINK you’ve REACHED your genetic limits for muscle growth…

This program WILL work for you.

It will work because you’re going to attack muscle growth at it’s most BASIC level…you won’t be just training your muscles…THAT will only get you so far.

I’m talking about training and maximizing ALL the internal SYSTEMS in your body that make muscle growth itself POSSIBLE!

The “Muscle Explosion” program is a revolutionary concept in training.

Rather than haphazardly doing sets and exercises in hopes that something will result in bigger muscles… rather than calculating percentages and tables trying to figure out what weights to use to try and squeeze just one more ounce of growth out…

You are instead going to take a whole NEW approach…and it’s an approach that will pay off BIG (as you’ll soon see when you start having to buy new clothes because you keep STRETCHING your old ones to SHREDS with new size).

You see, when you hear people talking about their “genetic limitations” for muscle-building, what they’re REALLY talking about (without really even knowing it!) are their PHYSIOLOGICAL
limitations for muscle-building.

To really explain this, I want you to think of your body as a city…

In order to grow, your city needs infrastructure (like water, sewer and electricity, which is like your bones, connective tissue and blood circulation) to support new construction (i.e. new muscle).

So what happens when you start putting up buildings without also improving the infrastructure to keep up?

Your city may TRY to grow but it CAN’T. The infrastructure WILL NOT SUPPORT IT.

See the parallel? You may be using THE most effective MUSCLE-building training on the planet, but if your body can’t physiologically SUPPORT that new muscle, NOTHING WILL HAPPEN. It
CAN’T grow. Or if it DOES grow, your body then does everything it can to get RID of that extra muscle that’s putting a drain on the system!

It’s not necessarily because your genetics stink…it’s because your body’s systems have not been OPTIMIZED to HOLD and SUPPORT that extra muscle tissue.

And THAT is where “Muscle Explosion” takes over.

- It takes POWERFUL muscle-building training and sets it up with DIRECT training of the physiological systems that support muscle tissue and growth.

- It uses targeted nutritional techniques to hit your body with a RAGING FLOOD of hormones that will send your muscle-making machinery into OVERDRIVE.

Your body will be able to deliver more nutrients faster…it will be able to support more weight more easily…it will be hit with an EXPLOSION of growth-producing hormones…

And it will have ALL the tools it needs to TRULY maximize the amount of muscle mass you’re able to carry.

This program takes you by the hand, tells you what to do every step of the way, and then gives you the SOLID KICK IN THE PANTS that you NEED to REALLY take your physique to the limit!

When you click on the following link, you’re going to learn FIVE of THE MOST POWERFUL “genetics shattering” training and nutritional techniques that I’ve got in my arsenal.

On this page, you’re going to learn about the very same techniques Nick used on himself to gain 35 POUNDS of bodyweight (with very minimal fat gain!) in a little more than 4 months.

** And 35 POUNDS is what he gained while he was JUST TESTING the program. Much of that wasn’t even using the FINAL, MOST POWERFUL version of the program! **

You’re also going to learn how to BREAK ALL THE RULES of muscle-building and DESTROY any growth plateaus you’ve hit. You will be AMAZED at what this training looks like…and what it’ll do for you!

Here is that link…

http://www.thefitbastard.com/muscleexplosion

And one final word…Nick wanted to get this information into the hands of as many serious trainers as possible. So, to celebrate the launch of his new program, the price right now is absolutely DIRT-CHEAP (just $27! I told him he’s INSANE for letting it go this cheap).

But the price will GO UP on Monday, Oct 29th at midnight.

So if you want a program that will SLAM the muscle onto your body and build HUMAN-FORKLIFT STRENGTH, DEFINITELY check it out now…

http://www.thefitbastard.com/muscleexplosion

Empower Your Mind… And Your Body Will Follow!

Scott Tousignant aka “The Fit Bastard”

P.S. Remember, you CAN change your physiology through targeted
training and nutrition and set your body up for a MASSIVE SURGE in
muscle. This program will show you how. But to get the best deal,
you need to act now!

http://www.thefitbastard.com/muscleexplosion

One year ago I created a Halloween Workout that is a quick and intense workout using 2 pumpkins and 2 bails of hay. My point was to prove that you can achieve an incredible workout any time and anywhere. Another key point is to have fun with your fitness program. Lack of equipment, space, or time should never hold you back from achieving your dream body. This was the first video that I ever created and watching it over again sure brings back memories. Some I would like to forget, like being 20 pounds heavier. Let’s revisit this fun and effective workout shall we…

This is an interval training type of workout. I grouped a few resistance training exercises with some quick and challenging cardio movements to really get the heart rate going. The entire session took about 10 minutes and had me sweating as you will see in the video.

These pumpkins were only 10 pounds and you could easily increase the intensity by using heavier pumpkins or increasing the duration of the cardio interval segments. You could also hold the pumpkins while doing the squats, lunges, or even during the interval segment.

If you are in great shape and you want to get even more out of this workout you can repeat the cycle 1 more time.

If you celebrate Halloween and use bails of hay and aren’t sure what to do with your decorative pumpkins once the big event has passed by, have a little fun and create your own exercise routine with them.

I encourage you to be creative with your training. Have fun with your programs. Don’t be afraid to experiment. Get outdoors and enjoy being active in the fresh air.

And by the way I like to keep my videos real and show the human side of me. While making this workout video my daughter was crying because she had a runny nose. No I wasn’t ignoring her. Angie was right there taking care of her

Have a wickedly awesome day!

Scott Tousignant aka “The Fit Bastard” and a Canadian has traded in his professional fitness career to become George Bush’s newest secret services agent. Scott was basically thrown into the line of fire by guarding the President at a large conference in San Fransisco. Below you will see several pictures of Mr. Tousignant keeping a careful watch on the audience to be absolutely certain that nothing unexpected would occur.

Alright, Alright! The jig is up. This pictures were taken from an event that I attended in San Fransisco back in September. I had the honor of participating in this incredible hour of entertainment with the best George Bush Impersonator that I’ve ever seen.

I had dinner with him later that night and I had to keep reminding myself that it really wasn’t George Bush.

So no I have not packed in my fitness training bags and traded them in to guard the President of the United States, but it was fun imagining it for a moment or two.

The 2 amazing people that you see in the picture below are my mentors Deb and J.P. Micek. The are the authors of Secrets Of Online Persuasion and the creators of the blogging software that I use www.i360blog.com

J.P. was up there guarding the President with me. We had an absolute riot. I was amazed the next day people came up to me and asked me if I saw the amazing show the the George Bush impersonator did. They had no idea it was me up there on the stage. That cracked me up.

Never did I imagine that I would be up on stage with a George Bush impersonator. You never know what may come your way. Opportunities are always knocking. You just need to be aware of them.

Have a totally wickedly awesome day!

After completing the Every Other Day Diet Detox Plan I didn’t just have to do a double take at my incredible results, I actually redid the measurements 6 times because I just couldn’t believe it. I was expecting some weight loss including some fat, water, and a bit of muscle. However I was not expecting nearly all the weight loss to come from fat. How much fat did I release from my body?

4.5 pounds discarded weight from my body and damn near all of it from fat in 7 days. I did the caliper measurements 6 times (which I am very well practiced at), and stepped on my very expensive bio-electrical impedance scale 3 times. I just couldn’t believe it. Typically I can expect to shed 1 to maybe 1.5 pounds of fat per week so this just blew my mind.

This was all with very little activity as well. I took the entire week off from the gym and just went on a few brisk walks.

The best part… I didn’t feel deprived at all. In fact I feel so incredibly frickin awesome I can’t even put it into words.

Here’s the picture that I took last night after consuming my so called reward meal of pizza and a snickers bar. K, let me tell ya. I think I’m going to have to come up with a new reward because junk food just does not seem like a reward any more.

First of all I wasn’t even craving it and didn’t feel like I needed it. Second of all shortly after consuming it I felt lousy and sluggish. That’s the first time in over a week that I’ve felt like that.

After this detox I honestly don’t want to go near any refined crap.

Even cooler than that is I no longer feel like a slave to caffeine. I don’t need it any more and I no longer feel like I need to take a nap around 2pm. My energy is extremely high all day long.

Lets get to my picture. Some of you may be looking at it and thinking, “Hmm, I thought Scott would be more ripped than that.” Some may even think, “What the hell does a skinny guy like that have to go on a diet for… Is he mentally ill?” And some others may think, “Please buddy, shave that chest

Ha! Hey man, my wifes a big fan of the Tom Selleck look from the 80’s, but I probably will shave it for the after pictures unless there’s a huge public outcry

Let me give you a bit of background on myself because really, I’m not all that different from you.

I grew up with a very athletic background and have been skinny most of my life. In fact just 8 years ago I only weighed 123 pounds. Ya, that’s skinny baby. I’m 32 years old right now by the way. I finally came across the right information to help me build muscle. Up until that point I was just getting it from magazines which was pretty much useless.

So I was able to put on 30 pounds of nearly all muscle in 1 year (naturally) and keeping my body fat under 7%. The next year I put on another 30 pounds but found that it slowed me down on the ice for hockey.

Then my son was born and life got crazy. I opened a health club, worked 16 hour days and came home and worked. My daughter was born and I had to put even more time in the health club and I had totally lost interest in fitness. I was burnt out and totally depressed. I had put on 30 pounds of fat, lost a lot of muscle and felt like a giant slob.

The day that I got out of the health club business was the greatest day of my life and everything has been totally awesome since and I regained my passion for fitness. Actually the passion has grown and grown.

Over a year ago when I wrote The Fit Chic and The Fit Bastard, I basically locked myself in the basement and lived off of Snickers bars and energy drinks in order to meet a deadline. Ya, go figure, I gained 15 pounds while writing a fitness book. That’ll never happen again!

My life is much more balanced now and having health as my number one priority totally makes everything else fall into place.

What is my driving force behind following the Every Other Day Diet Plan?

YOU!

Seriously. I see how pictures of role models can totally inspire people and I want to be a huge role model for you. And My wife is doing it so she can be a role model for women. Honestly, you mean the world to me and I want to be the very best that I can in order to help you accomplish your dreams.

I want you to realize that I’m not just some guy behind a computer that’s trying to sell you every stinking fat loss book written by Tom, Dick, and Harry. Anything that I’ve ever recommended to you, I’ve tried and tested on myself. I’m a human guinea pig, what can I say

I truly care about you and when I find something that I believe will actually change your body and your life I want you to know about it.

Yes, this is my business, and yes I put countless hours into it every day, and yes I do expect to earn some money for all my hard work and research. But it’s not at your expense. It’s for your benefit.

I want to provide you with the short cuts that I didn’t have access to. I want to save you as much wasted time on trial and error and wasted money on products that don’t work. I’m not going to push supplements and quick fixes on you. I just want to provide you with the best possible solutions.

Is the Every Other Day Diet Plan the best possible solution? I believe it is. There’s other programs that are totally awesome as well, but I just feel that this one will best suit so many different lifestyles and I know that it’s something that you can stick with.

And so far I’ve got the results to prove it!

The Every Other Day Diet certainly has loads of incredible scientifically proven research to back it up, but what I really care about is the real world results. Will it actually work for me. Well 4.5 pounds of fat loss in one week is certainly extraordinary!

Get this… I really haven’t even started to Every Other Day Diet System until today. The detox was just an introductory for the first 7 days. Today I started the Every Other Day Diet Extreme Plan and Angie started the Every Other Day Diet Lifestyle Plan. I’ll tell you more about them in the next post.

Seriously folks. This system is the real deal. Of course you actually have to apply the information, but it couldn’t be easier to follow.

In my quest to be the best role model for you, I’ve got to become the best that I can be. I may have some abdominal definition, but I’ve still got to lose the lower ab flab and honestly I want eye popping abs and definition galore. That’s going to leave me pretty skinny and you don’t just want a skinny role model. You want someone looking their absolute best.

So once I achieve my fat loss goals, I will continue to follow the Every Other Day Diet Extreme Plan, but with an increase in calories so I can pack on some muscle.

I will be taking pictures every week, providing you with measurements, and sharing some video of my journey.

I hope that during this process you get to know me better and that I earn more trust from you. Don’t be afraid to shoot me some questions and comments here in the blog posts. I’ll answer them the best that I can without giving away all the details of The Every Other Day Diet Program.

After all Jon and Jan invested a lot of time, effort, and research into creating a program that would transform your body and change your life. They deserve to be rewarded for that.

Thank you so much for reading through this long post. I hope that it has given you a better understanding of me and that you realize we really aren’t all that different. What ever results that I can achieve, there is absolutely no reason why couldn’t achieve them yourself.

You deserve the absolute best. Let the best in you shine so the world can see it.

Have an absolutely amazing day!

To learn more about The Every Other Day Diet Plan simply visit…

www.EveryOtherDayDietPlan.com

To read my daily posts about my journey on the Every Other Day Diet Plan and to listen to an information packed interview with Jon Benson, check out this link…

http://unstoppable-fatloss.com/blog/every-other-day-diet-journal/

I am honored to be one of the expert interviews for a hot new teleseminar series called “Amazing Abs Formula”. This is one series that you absolutely don’t want to miss. Read on to hear all the details…

If you’ve always wanted to achieve a flat stomach or 6-pack abs, but you’ve failed because you’ve been frustrated and confused, not knowing which way to turn, I have extremely exciting news…

After months of effort, my very good friend Scott Colby has finally brought together the world’s most elite health and fitness experts (including me), to share, with you, their fitness
success secrets, strategies, and tactics that they use with their personal clients on a daily basis…

strategies that have been proven to work time and time again…

Over the next 7 weeks, this elite team of 15 experts which I am very proud to be a part of, will reveal to you realistic STRATEGIES that even a couch potato can use to begin to blowtorch belly fat at warp speed.

This time of year, we’re usually getting ready for Halloween candies and other goodies. And before you know it, you’ll be gorging yourself with a huge Thanksgiving Day feast.

Well have I got a special early Halloween treat for you!

… Scott is giving you an ALL Expenses Paid Access Pass at absolutely no cost. Yeah, you don’t have to pay a single penny to be a part of this program.

No, this isn’t some deal where he tries to persuade you to buy bunk pills and magic potions that don’t work. And yes, it will require some time and effort on your part.

This program includes some of the top health and fitness experts in the entire world… experts featured in Men’s Fitness, Men’s Health, Muscle & Fitness HERS, Women’s Health… the list goes on and on, and is literally too long to mention here… but pick up any fitness magazine and I can almost guarantee that one of the experts involved in this program has been featured or published in AT LEAST one of these magazines…

So, you may be wondering…. What is this exciting program featuring the top fitness experts in the world?

Visit http://www.TheFitBastard.com/absformula to get all the information, and enroll at no cost to you.

Empower Your Mind… And Your Body Will Follow!

Scott Tousignant, BHK, CFC

P.S. The program starts October 22, and you DON’T want to miss it

Visit: http://www.TheFitBastard.com/absformula

Recently I received an email from one of my subscribers, Nan C. Loyd, who took my advice to heart and applied the fat loss information that I teach. This email was a follow up to a question that I answered for her a few months ago in regards to her ‘Bad Knees’ and how it was limiting her ability to exercise. I don’t think that she was expecting the advice that I shared, but she took action and is way better off now than she would have been if she followed her doctor’s advice. If you have sore knees that have been limiting you, I highly recommend that you keep reading and hear Nan’s experience with developing a powerful mindset…

When I asked Nan if I could share her story this is what she said:

I’m sure there are other people out there who need to know that this principle - speaking the result you want - is REAL. The thing is, if it has happened for just ONE person, it can happen for them - and here there are two stories (Shane’s and mine). I went over 8 months starting August ‘06 with continued increasing pain in my knee (I did not know at the time that the cartilage had deteriorated), spent boo-koo bucks on that Synvisc shot but until I applied the Law of Confession (which is a Biblical principle, by the way), I was looking at canes and knee surgery.

And soon I will have better “after” pictures to go with those strong knees - you know - after the weight is off! Yay me! Just think - if speaking to the knees has changed how my knees feel and act, imagine what speaking to my fat and weight can do now?? Commanding it to go and speaking the weight I want to weigh. Yep, I am going to have another “praise” report very soon.

This was Nan’s question to me earlier in the year:

Last year I had a sudden knee pain. I tried to work through it at the gym on the leg extension machine, etc., to no avail and had to quit. I finally broke down and went to the doc last week and he said, “cartilage is worn down and there is slight arthritis in knee.” He said no lunging, walking on uneven ground, jogging, pivoting, wearing heels, kneeling, etc., and no treadmill until I lose at least 30 pounds (I need to lose 90 all together).

I know I can continue weight lifting with my arms and do the crunches and ab machine - any suggestions for cardio that won’t work against my knee? I’m 54 and healthy (i.e., good heart, lungs, etc); have been going to gym (until recently) for the past 2 years. Learned to eat right and correct wrong portion sizes this past year.

Anyway, that is my question - since cardio is necessary for fat loss, what can you suggest that won’t be hard on the knee?

Thanks for your help!
Nan Loyd

After reading this question from Nan I gave her some basic guidelines as to what kind of exercise she should do with her so called ‘bad knees’. But the message that I really drove home to her was how a shift in mindset and how she thinks about her knees can have a dramatic impact on her health and well being.

I directed her to this article:

Do You Really Have Bad Knees?

This is Nan’s response and results since taking action and applying the information in my blog post:

You gave me such a fantastic answer to my question last May. You shared Shane James’ story so I began “speaking” to my knees and calling them strong, sound and that they both have new cartilage. In June, the Synvisc the doc shot into my knee was supposed to be settled and be working great. At that time, my knees began hurting instead of feeling better (not as badly, but uncomfortable enough). I was unable to sit in a chair normally with my knee bent (I had to elevate it a little). The rest of stuff the doc said (down below) I couldn’t do, I still couldn’t do.

Now it is September. I have been speaking to my knees, taking oils - coconut, flax seed and omega-3, along with glucosamine sulfate and drinking more water since your email in May. All the things below the doc said I couldn’t do, I can now do. I am able to walk on the treadmill and walk on uneven ground, pivot, WEAR HEELS. I began walking more and more. I even fell the other day while hanging clothes on the line - there was a hole in the ground I didn’t know was there. I stepped in it, turned my leg and fell. Hubby helped me up - I had no pain in my knee. Just 3 months ago, that would have sent me to the hospital with the shape my knees were in. I am now able to do the exercises you mentioned below (was just able to start a week ago, but I started).

By applying the story you told me about Shane James, I am in far, far better shape than I was last May. I just have to say THANK YOU again for sharing that story. While I am a strong proponent of speaking what you want instead of what you have, the doctor report had knocked me for a loop and I was very down. Your answer was exactly what I needed.

Now I am determined to get the rest of the weight off - and go buy that book your email just mentioned. The most important thing is that I had to say thank you again.

THANK YOU!

Nan C Loyd

Isn’t that totally awesome? Limiting beliefs are a huge factor in preventing you from achieving your dream body. Don’t let anyone tell you what you can and can not do. We look up to doctors and when they give us advice we are supposed to listen. It’s unfortunate that so many of them are giving advice that limits our abilities and instead they opt to give us drugs and shots.

I hope that you have learned from Nan’s experience as well as the article that she read. I’ve had knee surgery myself and I continued to empower myself and push through my threshold to the point where I can do this very effective leg exercise:

Great Quadriceps Building Excercise

My wife has literally no cartilage in her knees yet she can still perform this exercise as well:

Great Exercise To Build Firm Thighs

You deserve the body that you desire. Don’t let anything get in your way!

Have a totally amazing day!

Today we are going to provide you with a boatload of body transforming content consisting of the 3 crucial components of your fat loss success. First Chris and Craig are going to grill me (Scott Tousignant) on how to develop a powerful Unstoppable mindset. Then we’ll put Dr. Chris Mohr in the hot seat and feed you with the some incredible nutrition advice to help you burn fat. And last but definitely not least We’re going to get Craig Ballantyne to educate us on why interval training is so frickin effective when it comes to burning body fat and developing the body of your dreams.

You’re About To Learn How To Develop An Unstoppable Mindset… Design Fat Burning Meals… And Create The Most Effective, Time Efficient Workouts To Make Your Dream Body Become Reality!

Give us 60 minutes and we’ll reveal the most powerful, most effective, and most successful strategies to create the lean, defined body that you deserve, and skyrocket your fat loss results!

Here’s some of the questions that Craig and Chris asked me:

I will do the intro and then we’ll start off with you guys
asking me some mindset questions…

1) Many people realize the importance of developing a
powerful mindset, yet most of them tend to brush it off.
Do you have a convincing argument that will get people
off the fence and get them to take action and spend
time building their mental muscle?

2) What are some of the components to developing
a powerful mindset?

3) Many people abandon their weight loss program
as soon as they experience a setback. What’s your
advice for overcoming this?

Next we put Chris in the hot seat…

1) A lot of the diet programs out there are trying to push
some advanced ’secret’ techniques. Do some of these
techniques really give people an advantage or are people
better off sticking with the fundamentals and eating all
natural, whole foods that aren’t man made?

2) What foods should be a staple in a fat loss nutrition
program?

3) Is there a certain ratio of carbohydrates/fats/proteins
that is optimal for fat loss?

4) Is there a certain percentage of compliance to a healthy
nutrition program where you really start to see great results?

5) Are there any supplements that you would recommend
that would compliment a healthy nutrition program?

Next it was time to put Craig in the hot seat…

1) Can you define Interval Training and how it differentiates
from long duration moderate pace training?

2) Can you give a sample workout routine to help the person
listening to the call get a clear picture on what interval
training is all about?

3) What are the major advantages of Interval training?

4) Are there different ways to incorporate variety in
your interval training workouts every month?

Simply click on the Mp3 audio button below to listen to the interview. Also take a moment to learn more about Craig, Chris, and myself by visiting our websites…

www.UnstoppableFatLoss.com

www.MealPlans-101.com

www.TurbulenceTrainingProgram.com

Have a totally awesome day!

In this very detailed, information packed article by Tom Venuto you will learn that there’s a lot more to losing a pound of fat than simply burning 3500 calories more than what you consume. You will also learn that a person who is already lean is at a greater risk of losing muscle mass on a severe calorie restricted diet than someone who is very overweight. What does all of this mean to you and your fat loss success? Keep reading to find out…

3500 Calories To Lose A Pound - Is This Formula All Wrong?

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

Most fitness conscious people have heard that there are 3,500 calories in a pound of fat, so if you create a deficit of 3500 calories in a week, you lose a pound of weight. If you create a deficit of 7000 calories in a week, you lose two pounds, and so on. Right? Well, not so fast…

Dr. Kevin Hall, an investigator at the National Institute of Health in Bethesda has done some interesting research about the mechanisms regulating human body weight. He recently published a new paper in the International Journal of Obesity that throws a wrench in works of the “3500 calories to lose a pound” idea.

Some of the equations in his paper made my head hurt, but despite the complex math he used to come to his conclusions, his article clearly prompts the question, “3500 calories to lose a pound of WHAT?” His paper also contained a lot of simple and practical tips you can use to properly balance your caloric intake with output, fine tune your calorie deficit and help you retain more muscle when you diet.

Below, I’ve distilled some of the information into a simple bullet-point summary that any non-scientist can understand. Then I wrap up with my interpretation of how you can apply this data in your own fat loss program:

Calculating the calories required to lose a pound and fine-tuning your caloric deficit

* 3500 calories to lose a pound has always been the rule of thumb. However, this 3500 calories figure goes back to research which assumed that all the weight lost would be adipose tissue (which would be ideal, of course).
* But as we all know (unfortunately), lean body mass is lost along with body fat, which would indicate that the 3500 calorie figure could be an oversimplification.
* The amount of lean body mass lost is based on initial body fat level and size of the calorie deficit
* Lean people tend to lose more lean body mass and retain more fat.
* Fat people tend to lose more body fat and retain more lean tissue (revealing why obese people can tolerate aggressive low calorie diets better than already lean people)
* Very aggressive low calorie diets tend to erode lean body mass to a greater degree than more conservative diets.
* whether the weight loss is lean or fat gives you the real answer of what is the required energy deficit per unit of weight loss
* The metabolizable energy in fat is different than the metabolizable energy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories.
* If you lose lean body mass, then you lose more weight than if you lose fat.
* If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound.
* But if you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you manage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)
* If you have a high initial body fat percentage, then you are going to lose more fat relative to lean, so you may need a larger deficit to lose the same amount of weight as compared to a lean person
* Creating a calorie deficit once at the beginning of a diet and maintaining that same caloric intake for the duration of the diet and after major weight loss fails to account for how your body decreases energy expenditure with reduced body weight
* Weight loss typically slows down over time for a prescribed constant diet (the “plateau”). This is either due to the decreased metabolism mentioned above, or a relaxing of the diet compliance, or both (most people just can’t hack aggressive calorie reductions for long)
* Progressive resistance training and or high protein diets can modify the proportion of weight lost from body fat versus lean tissue (which is why weight training and sufficient protein while on calorie restricted diets are absolute musts!)

So, based on this info, should you throw out the old calorie formulas?

Well, not necessarily. You can still use the standard calorie formulas to figure out how much you should eat, and you can use a 500-1000 calorie per day deficit (below maintenance) as a generic guideline to figure where to set your calories to lose one or two pounds per week respectively (at least that works “on paper” anyway).

Even better however, you could use this info to fine tune your caloric deficit using a percentage method and also base your deficit on your starting body fat level, to get a much more personalized and effective approach:

15-20% below maintenance calories = conservative deficit
20-25% below maintenance calories = moderate deficit
25-30% below maintenance calories = aggressive deficit
31-40% below maintenance calories = very aggressive deficit (risky)
50%+ below maintenance calories = semi starvation/starvation (potentially dangerous and unhealthy)

(Note: According to exercise physiologists Katch & Mcardle, the average female between the ages of 23 and 50 has a maintenance level of about 2000-2100 calories per day and the average male about 2700-2900 calories per day)

Usually, we would suggest starting with a conservative deficit of around 15-20% below maintenance. Based on this research, however, we see that there can be a big difference between lean and overweight people in how many calories they can or should cut.

If you have very high body fat to begin with, the typical rule of thumb on calorie deficits may underestimate the deficit required to lose a pound. It may also be too conservative, and you can probably use a more aggressive deficit safely without as much worry about muscle loss or metabolic slowdown.

If you are extremely lean, like a bodybuilder trying to get ready for competition, you would want to be very cautious about using aggressive calorie deficits. You’d be better off keeping the deficit conservative and starting your diet/cutting phase earlier to allow for a slow, but safe rate of fat loss, with maximum retention of muscle tissue.

The bottom line is that it’s not quite so simple as 3,500 calories being the deficit to lose a pound. Like lots of other things in nutrition that vary from person to person, the ideal amount of calories to cut “depends”…

Note: The Burn the Fat, Feed The Muscle program not only has an entire chapter dedicated to helping you calculate your exact calorie needs, it was designed very specifically to keep a fairly conservative approach to caloric deficits and to maximize the amount of lean tissue you retain and minimize the amount of metabolic adaptation that occurs when you’re dieting. The approach may be more conservative, and the fat loss may be slower, but it has a better long term track record… You can either lose weight fast, sacrifice muscle and gain the fat back like 95% of people do, or lose fat slow and keep it off forever like the 5% of the people who know the secrets. The choice is yours. For more information, visit: http://www.burnoffthefat.com

References:

Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann NY Acad Sci. 904: 359-365. 2000

Hall, KD., What is the required energy deficit per unit of weight loss? Int J Obesity. 2007 Epub ahead of print.

McArdle WD. Exercise physiology: Energy, Nutrition, and Human performance. 4td ed. Williams & Wilkins. 1996.

Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 6: 542-546.

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnoffthefat.com