Posted by Ken Karnack on Mon, Jul 19, 2010 @ 12:08 PM
Dallas Personal Trainer Ready to crush some nutrition myths?
I get extreme nutrition questions all the time. In fact, just yesterday I was asked about whether it was bad to eat carbohydratesand protein at the same time. I can't stand that type of obsessive-compulsive thinking. There's no reason to be worried about that kindof tiny detail.
So here are two nutrition myths I crushed while down in California hanging out with friends and celebrating my buddy Bedros Keuilian'sbirthday down over the weekend. (By the way, by ignoring thesemyths, I ate amazing meals and still didn't gain any fat!)
Dallas Personal Trainer Myth #1) You can't eat late at night
I blew that one out of the water on the first night I arrived. Myflight from Toronto to Orange County was at 6pm Thursday. I atebefore I went to the airport, and then aside from a few almonds onthe plane, I didn't eat until I arrived at 8pm California time.
So that's 5 hours past my normal dinner time.
But "nutrition experts" are going to tell me I can't eat now?
They are going to send me to bed without any supper?
Who do they think they are, some kind of evil villain from a MotherGoose nursery rhyme?
Some type of wicked step-mother nutrition witch, or something?
Well, I'll have my dinner whenever I want, thank you very much. Andif that means eating at 9pm, then that's when I'll eat.
The bottom line: It's not WHEN you eat, it's HOW MUCH you eat.
By the way, just to horrify these so-called nutrition experts evenmore, I even ordered a pizza when I ate at 9pm last Thursday. Thenagain, I ate dinner with Mr. Cheat Diet, Joel Marion...
Dallas Personal Trainer Myth #2) You must use protein shakes if you want to lose fat/gainmuscle
Survey says, "Wrong!"
There has never been a scientific study showing that you'll buildmuscle or burn fat better if you eat more than 1.8 grams of proteinper kilogram of bodyweight.
That translates to LESS than one gram of protein per pound of bodyweight.
So yes, it's fine to round up to one gram per pound, BUT that ONLYworks if you are relatively lean.
If you are more than 20% fat, you do NOT need anywhere near onegram of protein per pound of bodyweight.
Let's say you're a 175 pound guy or a 145 pound woman with 20% fat.
At most, you'll need one gram per pound of LEAN body mass (that'syour total weight minus your fat weight).
So our man would need 140 grams of protein and our female wouldneed 115 grams of protein per day.
That is SO EASY to get through REAL FOOD that you don't need tosuck down the "swill" that nutrition stores sell you (aka - proteinpowder).
Just check out how much protein you get from REAL food:
* One cup of any dairy product = 8-10 grams of protein
* One ounce of meat =
7-10 grams of protein
* One ounce of fish = 6 grams of protein
* One egg = 7 grams of protein
* One cup of kidney beans or black beans = 15 grams of protein * One tbspn peanut butter = 4 grams of protein
* One slice of bread = 5 grams of protein (!)
So you see, you don't need bad-tasting powders when you can eatreal, delicious foods for all your protein needs.
Instead, keep your nutrition SIMPLE. Focus on whole, natural foodsand limit high-calorie, high-sugar foods to just a couple of treatsper week. Combine that with your favorite Turbulence Trainingworkouts and you'll lose fat fast.
Hire a personal trainer in Dallas now
Posted by Ken Karnack on Thu, Jun 24, 2010 @ 11:30 AM
I found a great article that you should take a look at if you want a
fat burning system that works, and works well.
An Insanely Effective Type of Interval Training
By Tom Venuto
High intensity
interval training can be done in a variety of different ways. Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns fat calories at an accelerated rate…
In other articles about running/aerobics and high intensity interval training, as well as in my Fat burning system books, I’ve written about how you can integrate both traditional steady state cardio as well as high intensity interval training into your training program for optimal body fat system composition improvement, health and increased fitness - you don’t have to choose one form of cardio or the other. In fact, settling into dogmatic views about cardio will only limit you.
Traditional steady state cardio is pretty much self-explanatory and intuitive. But many people are still confused about the best way to do interval training and should look at this system for fat burning.
An Insanely Effective Way To Do Interval Cardio
I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective for fat burning system:
Stair sprinting!
Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.
I sometimes have access to a great set of university stadium steps with a straight shot right up - 52 steps.
This fat burning is systematic, Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.
I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.
Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.
Why do I like stadium step sprinting?
1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).
2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity in your
fat burning system & cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.
3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings,
glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.
4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.
How to integrate stair running into your fat burning training system
If you’re an overachiever type, you might be tempted to do these sprint workouts in addition to your current strength training and cardio workload.
However, keep in mind that intensity and duration are inversely proportional. When you do high intensity cardio or all out sprints, you are condensing more work into less time. That means the best part is, you can do a brief but intense stair workout instead of one of your long cardio sessions rather than in addition to them.
Recommendation: Start with one session per week, then progress to two if you choose. You can do traditional cardio the other days of the week if you want or need additional calorie-burning. Lower intensity cardio in between weight training and interval workouts can also serve as active recovery.
Not everyone has access to a full flight of stadium steps, as you might find at a local University. Running flights of stairs in a high rise is another effective and no-cost way to train on stairs. Although you can’t truly sprint with twists and turns on each floor, you can jog/run.
No stairs? Hills will get the job done too and they may provide you with more flexibility in the length/duration of your intervals. I’ve found some big hills at just the right grade of incline that I can do 30-45 second runs up, with about 90-120 seconds walk down. Grassy hills are nice, when available, as they spare you some of the impact from running on the concrete.
Sprinting up stairs is not for everyone. If you have a history of health problems or orthopedic issues, check with your doctor before doing any kind of high intensity training and of course, don’t train through the pain of injury. If you are significantly overweight, it may be a challenge just to walk up stairs, let alone run up, not to mention it might create undue stress on your joints. But as you get lighter and fitter, it’s a challenge you might slowly work toward.
Be sure to build up gradually and adjust the workout based on your current health and fitness level. You could start with as few as 4-6 rounds and build up from there. You can also start with jogging up the stairs, then progress to running, then move to sprints. Be sure you are fully prepared and warmed up before attempting all out sprints as sprinting when unprepared is a notorious source of hamstring pulls.
Some coaches believe that running uphill is safer than sprinting flat surfaces. Writing for
Staley Training.com, Coach Steven Morris says, “Another great reason to hill sprint: even an athlete with horrendous running form will be safe running hills. This is simply because the hill does NOT allow the athlete to over-stride nor does it allow them to reach top speed, both major factors in hamstring injuries.”
Stair sprinting is a perfect complement to the cardio portion in my Burn The Fat, Feed The Muscle program. If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!
Train hard and expect success!
Tom Venuto, author of
Posted by Ken Karnack on Wed, Jun 23, 2010 @ 03:56 PM
"Burn the Fat Feed the Muscle" by Tom Venuto is a best-
selling fitness and nutrition eBook that claims it will help you burn fat, lose weight and get in amazing shape.
At first glance, Tom Venuto seems to clearly know what he's talking about when it comes to burning fat. His body is perfectly sculpted and he's also a professional bodybuilder, personal trainer and nutritionist.
But the question is, can he help you?
First off, this eBook
Burn the Fat Feed the Muscle isn't solely about developing large muscles as Tom's physique may suggest. It's focused on burning fat and getting in the best shape of your life.
"Burn the Fat Feed the Muscle" is based around the theory that there is no "perfect diet" for anyone. You have to develop your fat burning goals based on your specific body type - which is correct.
- Lose fat permanently.
- Lose fat without drugs.
- Lose fat without supplements.
The eBook first helps you identify your body type and then gives you a lesson in fats, proteins and carbohydrates and how they pertain to burning fat and losing weight. Finally, you're shown how to take these two pieces of information and develop a plan to get in shape that is personalized for your individual body type.
So is "Burn the Fat Feed the Muscle" worth trying?
Yes, it is - it's widely well known and popular. Tom Venuto has clearly poured everything he knows about burning fat into this 340 page eBook. After reading it, you'll have a clear game plan in your head of what you need to do to reach your fat loss goals based on YOUR individual body type.
For more information on the Burn the Fat eBook, please visit:
Burn The Fat Feed The Muscle
http://www.lose10poundsquickly.com/burnthefat.html
Posted by Ken Karnack on Wed, Jun 23, 2010 @ 03:39 PM
This amazing e-book by fitness expert
Tom Venuto is a virtual walk through simple and proven methods of
burning body fat and building the muscles.
Burn the fat feed the muscle is not just another marketing hype that talks so much about expensive supplements but fail to deliver. It is a training program that helps you in a step by step on how you could lose weight – the healthy way.
Burn the fat
feed the muscle also helps you out with muscle toning and fitness. The simple words ring with truth and are written in a lucid style aimed at ‘dummies’. The best part is this book reveals the natural and healthy ways of burning calories. This way you can be 100% sure of losing weight permanently! Many times, gullible people are taken for a ride by quick fix solutions that appear promising in the first few weeks, but in reality it wrecks the natural metabolism. Burn the fat feed the muscle on the other hand shows you the natural process by which you can accelerate the natural calorie burning process of your body.
Burn the fat feed the muscle lets you into some secrets of Natural body builders. There may be many body builders who use steroids to pump up their muscles. Using drugs may work but the side effects are usually not worth it and too dangerous. But if you use the training techniques in burn the fat feed the muscle book, then you will be following the natural way – no drugs , just pure scientific method of nutrition. So you not only benefit from great looking body but also your body is free from all toxins and drugs that devastate in the long run!
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Do you know how I got attracted to this burn the fat feed the muscle? The sheer simplicity of the author. He has achieved so much in this competitive field of bodybuilding, yet he is not singing hosannas about his achievements but literally cuts to the chase and gets to the core- that of weight loss and body building the natural way. He has distilled his years of experience in a truthful account appealing to all sections without bias. Kudos to a great effort by a great man!
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What are you waiting for, get burn the fat feed the muscle and start your fitness regime the natural way! I did!