Posted by Ken Karnack on Tue, Jun 29, 2010 @ 03:21 PM
Why Cardio Doesn't Work for Fat Loss.
Dallas personal Trainer approves weight loss program that defines less cardio workouts.
By: Craig Ballantyne, CSCS, MS
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Posted by Ken Karnack on Tue, Jun 22, 2010 @ 02:13 PM
Review of The Internet Diet and Nutrition Classic, Burn The Fat, Feed The Muscle: “The Bible of Fat Loss.”
Almost 4 years now, I have followed
Tom Venuto and have a copy of his book and use it all the time. I didn't know who Tom was when I first heard of the book, but I did a llittle investigating and found that he is a real bodybuilder with really low bodyfat. Sick like, 3.7%! That is frekin crazy low for a natural bodybuilder.
I was able to get down to 6% at my best when I competed. He was twice as low as I was. So read on so you can understand how the best of the best, the pros, figure cometitors and top bodybuilders get so lean.
Burn The Fat, Feed The Muscle has been around a long time, at least in Internet years. It was released by Venuto in 2003 and was one of the first diet and nutrition e-books ever published. Today there are e-books all over the web, not to mention more supplements, weight loss programs, ab machines,
workout videos and “magic” diet pills than you can keep track of.
Even when your gut instincts tell you all these “fast and easy”, “just take a pill” weight loss claims are too good to be true, sometimes the advertisements press your emotional buttons so well that your curiosity gets the best of you.
But after getting burned enough times, you eventually smarten up, Tom Venuto Explains. You swear off “quick fixes” and you finally figure out the long way (through your own experience), about what really works; a calorie deficit, proper nutrition, intelligent training, changing your lifestyle and replacing your old negative habits with positive new ones.
Through all the Internet diets that have come and gone in the last decade, this e-book is one that has stood the test of time. It has been an Internet best seller every year since 2003. Men and women of all ages in over 141 countries have lost anywhere from a few pounds to 253 pounds using Burn the Fat, Feed the Muscle. The program consistently gets positive reviews and has earned a reputation for being sensible, science-based, honest and effective.
The author, Tom Venuto, received his degree in exercise science and has held certifications as a strength and conditioning specialist and personal trainer, but more importantly, Tom walks the talk. He is a natural-for-life bodybuilder, which means that he’s never taken steroids or other body-enhancing drugs. Venuto has competed in bodybuilding 28 times and has 6-pack abs you have to see to believe (check out the picture at
www.burnthefat.com of Tom Venutoat 3.7% body fat).
Although Tom admits that he was never obese, he says he always struggled with stomach fat and never saw his abs until he’d gone through many years of trial and error and a lot of hard work. Many people are encouraged when they hear that Tom Venuto is a lot like them and that he was not genetically predisposed to be lean. It gives them the hope that they can do it too.
Now that you know about the history and the author, here’s a quick overview of what you’ll find when you read Burn the Fat, Feed the Muscle.
Burn The Fat, Feed the Muscle is published in Adobe PDF format so you can download the e-book. It’s on the long side at 300+ pages, so if you’re looking for a Cliff’s Notes type of read, this might not be the book you want. On the other hand, if you’re a detail person or if you want to know not just what to do, but also why you’re doing it, then Burn The Fat, Feed the Muscle is exactly what you’re looking for.
For more than 20 years, the author has studied physique athletes (bodybuilders, female figure competitors and fitness models). That’s the whole premise of this book: If you want to get lean as quickly as possible, wouldn’t it make sense to find the leanest people in the world, find out how they did it and do what they do?
When you read more about this on the web page at
www.BurnTheFat.com, the idea of a program based on bodybuilder and fitness model techniques makes perfect sense, although it does intimidate some people at first.
In the introduction of the book however, Venuto points out: “Burn The Fat, Feed The Muscle was created BY a bodybuilder, but it’s not just FOR bodybuilders.” In fact, the book easily could have been titled, “What every man and woman can learn from bodybuilders about permanent fat loss.”
The nutrition techniques will work for anyone because they progress in stages from beginner to advanced. Unless you plan on competing in a fitness or bodybuilding competition, you’ll only need to use phase one, aka, the “baseline” diet. If you want to get “ripped”, with the six pack abs look – you can use phase two and phase three of the program, where you will find the more advanced techniques that many people have used to prepare for their first bodybuilding or
figure competitions.
The main focus of the e-book is nutrition, because nutrition is arguably the most important key to getting lean. You could have the best training program in the world, but if you eat more calories than you burn, you’ll gain fat regardless of your well-designed training plan.
In the chapters on nutrition, you’ll learn how to set up a meal plan you can enjoy by using Tom Venuto’s menu “template” system: You just choose the foods you like (pick from the recommended food lists), plug them into the meal plan template, and your menus virtually create themselves. Sample menus are also provided for ideas.
You also learn the truth about six pack abs: Body fat tissue lies on TOP of the abdominal muscles, so you’ll NEVER see your abs unless your body fat gets low enough. You can’t burn fat off your abs with abdominal exercises like crunches or sit ups. You must get the nutrition right to achieve very low body fat levels.
In Burn the Fat, Feed the Muscle, you learn everything you need to know about calories, protein, carbs and fat to get low levels of body fat. You’ll learn the facts about low carb and high protein diets. You’ll get the inside scoop on fat burning foods – including lists of what to eat and when to eat them.
You also learn how to set up a training program. These are the same workout routines used by top natural bodybuilding and fitness champions. However,
Burn the Fat, Feed the Musclenutrition works in combination with any training program (so you can use your own workout if you choose).
The 2 components are weight training and cardiovascular training. You’ll need access to basic equipment at home like dumbbells and barbells or you can train in a gym. One caveat: This e-book doesn’t give you photos or detailed instructions on how to perform each exercise. There’s more attention given to nutrition than training in this e-book, and if you use the training programs, it assumes you know how to perform basic weight training exercises.
Customizing your program is a major theme in chapter 5, which explains metabolic individuality and how to figure out your unique body type. The major lesson is: There’s no one-size-fits-all nutrition program. If you have special needs, for example, if you’re lactose intolerant, allergic to gluten or if you’re just a picky eater, you can easily modify the menus to work for you.
In addition to the nutrition and training plan, chapter one contains what is probably the best explanation of goal setting, mental training and the psychology of motivation that you will ever read in any book. If you know what to do but you have a hard time doing it (ie, if old bad habits keep haunting you or if you’re inconsistent with your diet or nutrition), you’ll find the solution in the mental training, not the physical training.
In summary, Burn The Fat, Feed The Muscle is no quick fix. You don’t get six pack abs or a body like a fitness model by training a few minutes a day and eating haphazardly or cheating frequently. This program calls for structure and requires effort. In fact, many Burn The Fat customers have said that the main reason they bought the program was because it openly admits that fat loss is hard work. However, it’s worth it because if you follow the program, there’s no question that you will get very, very lean.
After all these years,
Tom Venuto’s Burn The Fat, Feed The Muscleis a classic in the diet and nutrition e-book genre. There are many imitators and copycats, but if you want the original, this is it. Burn the Fat, Feed the Muscle is literally the “bible of fat loss.”
You can get more information and download the e-book at the official site here: www.burnthefat.com
Posted by Ken Karnack on Mon, Jun 21, 2010 @ 12:12 PM
Your Tummy Fat Could Be Killing You!
Dallas Tummy fat is on the rise. Some of us have it, others don't. Is there anything special about a big belly compared to a large bottom? Well, surprisingly, not all body fat is created equal! According to a study carried out by researchers from MacMaster University, Hamilton, Ontario it seems that gauging your heart attack risk depends on where your fat is, rather that how much tummy fat you have.
Tummy fat. Some of us have
lots of tummy fat, others don't. Is there anything special about a big belly compared to a large bottom? Well, surprisingly, not all body fat is created equal! According to a study carried out by researchers from MacMaster University, Hamilton, Ontario it seems that gauging your heart attack risk depends on where your fat is, rather that how much fat you have.
These types of findings are not unique to MacMasters. Dr David Heber, Ph.D., from UCLA’s Centre for Human Nutrition reports that distribution of body fat is a more important predictor of heart attack risk than the traditional measurement of Body Mass Index (BMI), which is a measurement based on the ratio between your height and weight.
It appears that a more accurate predictor of the impact body fat has on your health, is your overall body shape. You may be more like an apple or a pear, or evenly shaped top and bottom. You may have large thighs, fat hips and a huge bum and have a lower heart attack risk than someone with skinny legs and a big belly.
A more accurate and telling predictor of heart attack risk, is the waist-to-hip ratio. ( Or tummy fat)
What is your waist-to-hip ratio?
Divide your waist measurement by your hip measurement. For example, if your hips measurement is 40 inches and your waist is 34 inches your hip-to-waist ratio is 0.85. If you are a man, that's great, if you are a woman, that's OK (but you are right on the limit of healthy).
- A man's ratio should not be over 0.90
- A woman's ratio should not be over 0.85
Don’t fight nature
If you were born an apple you will stay an apple and if you were born a pear you will continue to be appear. Accepting your natural body shape is the first step in losing weight. In a study led by Glasgow, Scotland, psychologist Dorothy Hefferman, Ph.D., researchers concluded that women whose actual body shape differs from their desired one may find losing weight frustrating and have more trouble sticking to a weight-loss program as a result.
If this sounds like you, accept your overall shape as nature intended, but pay attention to reducing fat around your middle and tummy areas. Circumference is much more important to your health than how you look in relation to your bust and bottom.
Posted by Ken Karnack on Fri, Nov 27, 2009 @ 10:45 AM
Mega Cardio Health Plus, Nutrition For Your Heart
Dr. Louis J. Ignarro, Mega Cardio Health Plus (born May 31, 1941) is an American pharmacologist. He was corecipient of the 1998 Nobel Prize in Physiology or Medicine with Robert F. Furchgott and Ferid Murad for demonstrating the signaling properties of nitric oxide, (L-Arginine).Louis Ignarro receives award from D. Wink at National Cancer Institute - NIH. He is currently professor of pharmacology at the UCLA School of Medicine's department of molecular and medical pharmacology in Los Angeles, which he joined in 1985. Before relocating to California, he was a professor of pharmacology at Tulane University School of Medicine, New Orleans.
Dietary sources of L-Arginine Mega Cardio Health PLus
L-Arginine Mega Cardio Health Plus was first isolated from a lupin seedling extract in 1886 by the Swiss chemist Ernst Schultze. L-Arginine Mega Cardio Health Plus is a conditionally nonessential amino acid, meaning most of the time it can be manufactured by the human body, and does not need to be obtained directly through the diet. The biosynthetic pathway however does not produce sufficient arginine, and some must still be consumed through diet. Individuals who have poor nutrition or certain physical conditions may be advised to increase their intake of foods containing arginine. Arginine is found in a wide variety of foods, including:
Animal sources: dairy products (e.g. cottage cheese, ricotta, milk, yogurt, whey protein drinks), beef, pork (e.g. bacon, ham), poultry (e.g. chicken and turkey light meat), wild game (e.g. pheasant, quail), seafood (e.g. halibut, lobster, salmon, shrimp, snails, tuna)
Vegetable sources: wheat germ and flour, buckwheat, granola, oatmeal, peanuts, nuts (coconut, pecans, cashews, walnuts, almonds, Brazil nuts, hazelnuts, pinenuts),
The benefits and functions attributed to oral ingestion of L-arginine include:
- Precursor for the synthesis of nitric oxide (NO)
- Stimulation of the release of growth hormone.
- Improves immune function
- Reduces healing time of injuries (particularly bone)
- Quickens repair time of damaged tissue
- Reduces risk of heart disease
- Increases muscle mass
- Reduces adipose tissue body fat
- Helps improve insulin sensitivity
- Helps decrease blood pressure
- Alleviates male infertility, improving sperm production and motility
- Increases blood circulation throughout the body, including the sex organs
- Improves reproductive ability in proteins
L-arginine mega cardio plus, dr louis ignarro, l-arginine, cardiao health,
Posted by Ken Karnack on Thu, Nov 19, 2009 @ 10:22 AM
Recently the giant company Microsoft had their try at a viral video marketing to gain popularity over their top competitors commercial "Get a Mac" TV campaign. I was just in one of their stores and I saw corporate aerobic fitness dancing going on.
Some say it was a poor attempt to get pubilicity, but it got my attention, so it must have had some impact on their business. The man behind the Microsoft Store- Break out into song was Thomas Ricker of Engaget claimed he felt a little sorry for the employees.
So how does this relate to aerobic fitness?
Dancing will burn fat in a big way! Your body when placed in an environment that creates any movement and gets your heart rate up is called, aerobic!
So maybe you can get your own video created and give us a thrill. Don't discount the power of exercise. These guys may have not burned up any calories to make an impact on their body fat, (and some of them really needed it). However, if you do not like to use weight training exercise, then get creative. Dance, twirl, spin, or do what ever it takes to crate movement, your body will thank you for giving it a aerobic fitness workout
Learn more about Aerobic Fitness
Posted by Ken Karnack on Mon, Oct 26, 2009 @ 10:04 AM
I received a question the the other day about a Burn Fat Diet and what to do when trying to burn fat.
Q. I recently read an article on a major MSN about over training on cardio. It said that to lose weight a person needs to do 60-90 minutes of cardio most days to burn fat! Is this true? 
I was also told by a personal trainer that I would be losing muscle mass by doing too much cardio. So what's, what?
A. You need find out what your body fat percentage is(%). You need to control your eating if your not burning fat. 3 days a week and 15-30 minutes is minimal to maintain weight for some, but if you really want fat loss then yes, you need 4-6 days at 45069 minutes or more. There is no limit to fat loss.
Burning Fat in Frisco Since your body fat moves (like all cells)it needs energy. Your body fat, needs fuel to The amount of energy needed and is measured as a unit of heat—or a calorie. This energy comes from several sources, mostly fat and carbs (glucose), and occasionally
amino acids (protein). We really have little control over the amount of fat that burned and how much the body needs at any given time is something that we just can't explain just yet. there is many researchers still trying to explain how this system works and why at what times the body needs energy to continue during exercise.
When we burn fat, dieting or otherwise, we are using energy sources to maintain levels of exercise, mainly your burning fat and carbs, (sugar). These two main energy sources keep us going short and long distances.
On To The Good Stuff:You will not lose muscle, if you are doing cardio the right way. So if your dieting and restricting your calories too much,( which most people do) then you can lose muscle. It is important that you
understand these energy sources change depending on your level of intensity and your level of fitness. So if your a beginner, take it slow and for advanced, kick it up a notch.
Look at it this way, if you run too long and your restricting your calories, then you will most likely be burning muscle. You can run if you increase your calories just a little and still maintain muscle mass. If your losing muscle, your most likely gaining body fat and
fat burning will be delayed. This is where most people get stuck, they drop calories too much and begin to exercise more and more and never get anywhere. Kinda like that research mouse in the wheel running and running in circles.
Get more out of your
Burn Fat Diet.
Posted by Ken Karnack on Fri, Oct 23, 2009 @ 05:20 PM
At the Frisco Personal Training Studio, we believe in ab crunches, 
but we are not married to them. You should always take care of your core and work those stubborn abs. There has always been a bunch of talk about ab crunches, and modified crunches. We have all heard that if you work your abs or perform ab crunches on a regular basis you will get that long lean torso and build rock hard abs.
That is really not true! You can't get ripped abs from just doing ab crunches on a ball, or a machine. You need to have a healthy diet rich in nutrients, full of fiber, and low carb/high protein to get lean.
Performing ab crunches too much will not only stress the area, but you may build too much muscle and get thick abs, no one wants that. One of my favorite ways to perform ab crunches is to use a stability ball. The stability ball will pre-load your abs with extra weight with having your upper body suspended over the ball. Perform 3-4 sets of 12-20 repetitions.
Word Of Caution:
You should be able to do 3 sets of 12 reps, but at first, if your doing them correctly, you will not get at that rep range. even after 23 years of training, I still have a hard time doing 3 sets of 20. The force will cramp the abdominals and stop you in your tracks.
Even a Panda LOVES ab crunches
Posted by Ken Karnack on Tue, Oct 20, 2009 @ 08:30 AM
If your starting a circuit training workout, make sure you have your goals in order. Most circuit training workouts consist of high intense strength training exercises as well as a step or cardio machine. If your at home you can use the stairs, run our side, or just do jumping jacks. I promise that jumping jacks straight through for 2 minutes with will kick your butt.
If your not sure where to start with your circuit training workout, you may want to talk to a Frisco personal trainer, and ask if you have the right circuit training equipment and a good eating program.
Or you can set up a meeting for a free circuit training work out with a personal trainer for free and see how to conduct your own circuit training work out at home.
To Set up a free circuit training work out for you and a friend.
Posted by Ken Karnack on Sat, Sep 26, 2009 @ 03:24 PM
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Posted by Ken Karnack on Fri, Sep 25, 2009 @ 01:41 PM
Will you be a fat burning machine this holiday season or a fat storage
machine? Santa will be here before you know it, then it is a new
year, hint, hint. 
We all eat more, drink too much and gain a few extra
pounds just with social events and we tend to miss our workouts.
Wouldn't it feel good if we had a way to not feel so guilty during this
holiday season and raise metabolism and become fat burning machines? I have learned how to raise metabolism and
keep eating and burn enough body fat to allow me to have more “cheat”
days.
I’m not saying to eat anything and everything once you increase your
metabolism (this is unhealthy), but what I am saying is that once your
body is use to being in the fat burning mode, the guilt of eating
“fattening” foods on holidays is not there (at least not for me).
Whenever I feel that my metabolism is slowing down, I don’t worry at
all because I know exactly what to do to get my metabolism back on its
fat burning track. Once you understand how powerful your metabolism is
when you feed it energy (continuous small meals throughout the day
along with exercise) and how powerful it is to burn fat, you will
experience guilt free “cheat” days too.
So what do we do?
Since we all know that we will be eating bad foods this season, why not gain control over your metabolism and increase your fat burning potential with Total Control & Thermobond.
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