Burn the Fat Feed the Muscle
Since 1989, Tom Venuto has been involved in the fitness industry as a personal trainer, success coach, nutrition consultant, health club manger and owner, freelance writer and Internet publisher. Tom has written more than 200 articles and has been featured in IRONMAN magazine, Australian IRONMAN, Italian IRONMAN (”Olympian’s News”), Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise.
Tom maps out exactly what you have to do in order to get slim and add tone to your body. If you have a goal of losing weight, getting sexy abs, building muscle or just improving your overall health, then the Burn the fat e-book is right for you!
My overall opinion: 
Strengths:
It does go into a lot more detail. What’s nice is the guy who wrote it has obviously done what he says. It explains why you do everything, from what you should eat and why, to what to do to build muscle effectively, and it’s very well explained.
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Keywords: Burn The Fat Feed The Muscle
Popularity: 100% [?]
Earlier this week someone in our discussion forum wrote, “I haven’t “LOST” any fat… I know EXACTLY where it went! I got a chuckle out of that because I “got” the joke, but truth is, most people really don’t know how fat cells work, how the fat burning process takes place or where the fat goes when it’s burned. It’s actually quite a complex biochemical process, but I’ll explain it as simply as possible, so by the end of this article, you’ll be a “fat burning” expert!
When you “lose” body fat, the fat cell (also called an adipocyte) does not go anywhere or “move into the muscle cell to be burned. The fat cell itself, (unfortunately) stays right where it was - under the skin in your thighs, stomach, hips, arms, etc., and on top of the muscles - which is why you can’t see muscle “definition” when your body fat is high.
Fat is stored inside the fat cell in the form of triaglycerol. The fat is not burned right there in the fat cell, it must be liberated from the fat cell through somewhat complex hormonal/enzymatic pathways. When stimulated to do so, the fat cell simply releases its contents (triaglycerol) into the bloodstream as free fatty acids (FFA’s), and they are transported through the blood to the tissues where the energy is needed.
A typical young male adult stores about 60,000 to 100,000 calories of energy in body fat cells. What triggers the release of all these stored fatty acids from the fat cell? Simple: When your body needs energy because you’re consuming fewer calories than you are burning (an energy deficit), then your body releases hormones and enzymes that signal your fat cells to release your fat reserves instead of keeping them in storage.
For stored fat to be liberated from the fat cell, hydrolysis (lipolysis or fat breakdown), splits the molecule of triaglycerol into glycerol and three fatty acids. An important enzyme called hormone sensitive lipase (HSL) is the catalyst for this reaction. The stored fat (energy) gets released into the bloodstream as FFA’s and they are shuttled off to the muscles where the energy is needed. As blood flow increases to the active muscles, more FFA’s are delivered to the muscles that need them.
An important enzyme called lipoprotein lipase (LPL), then helps the FFA’s get inside the mitochondria of the muscle cell, where the FFA’s can be burned for energy. If you’ve ever taken a biology class, then you’ve probably heard of the mitochondria. This is the “cellular powerhouse” where energy production takes place and this is where the FFA’s go to be burned for energy.
| Tom Venuto Reveals His Lifetime Of Fat Burning Secrets… How To Reach Single Digit Body Fat… Without Drugs, Supplements or Low Calories!
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When the FFA’s are released from the fat cell, the fat cell shrinks and that’s why you look leaner when you lose body fat - because the fat cell is now smaller. A small or “empty” fat cell is what you’re after if you want the lean, defined look.
It was once believed that the number of fat cells could not increase after adulthood, only the size of the fat cells could increase (or decrease). We now know that fat cells can indeed increase both in size (hypertrophy) and in number (hyperplasia) and that they are more likely to increase in number at certain times and under certain circumstances, such as 1) during late childhood and early puberty, 2) During pregnancy, and 3) During adulthood when extreme amounts of weight are gained
Some people are genetically predisposed to have more fat cells than others and women have more fat cells than men. An infant usually has about 5 - 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells. A typical overweight adult has around 75 billion fat cells. But in the case of severe obesity, this number can be as high as 250 to 300 billion!
The average size (weight) of an adult fat cell is about 0.6 micrograms, but they can vary in size from 0.2 micograms to 0.9 micrograms. An overweight person’s fat cells can be up to three times larger than a person with ideal body composition.
Remember, body fat is basically just a reserve source of energy and fat cells are the like the storage tanks. Unlike a gas tank in your car which is fixed in size, however, fat cells can expand or shrink in size depending on how “filled” they are.
Picture a balloon that is not inflated: It’s tiny when not filled with air - maybe the size of your thumb. When you blow it up with air, it can expand 10 or 12 times it’s normal size, because it simply fills up. That’s what happens to fat cells: They start as nearly empty fat storage “tanks” (when you are lean), and when energy intake exceeds your needs, your fat cells “fill up” and “stretch out” like balloons filling up with jelly (not a pretty picture, is it?)
So you don’t actually “lose” fat cells, you “shrink” or “empty out” fat cells.
Take-home lessons:
Popularity: 91% [?]
Running a marathon is terrific way to stay fit and great exercise for the body. Before deciding to run a marathon, you want to train for weeks, so you know what your optimal minute per mile time is. Once you have trained and begin a marathon, you want continuously check to make sure that with every mile, you are on track. You may not realize it, but at first you will be nervous and run to fast, which will cause you to burn out early.
Clothing can be a problem for many; sometimes what you wear can make you feel hot and too sweaty, causing you to feel uncomfortable. It is important to wear the appropriate clothing, such as dri fit material or something you are comfortable in, but stay away from cotton. Cotton tends to soak of sweat easily and will end up drenching your shirt. It will also weigh you down when you are running and may cause you to have a slower time.
However before getting dressed to run a marathon, you want to apply a sports sunscreen all over your body, but keep away from anything that could possibly run into your eyes when you are sweating. It is recommended that you try it out a couple times before using it for the marathon. Also, wear some sunglasses because it is normally bright out there when racing. I prefer slip free sunglasses, they work the best.
In addition, drink plenty of water before, during and after the race. Use the water stations frequently. I typically stop at every water station because it is extremely vital that your muscles stay continuously hydrated, so they do not tense up and later cause a major problem. Water will continue to make your muscles work right and will also help with your performance. If you do experience any muscle soreness, you may want to keep pinned to you some ibuprofen. This really works wonders for me. Good Luck!
Popularity: 94% [?]
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4 beef eye round steaks (4 oz. each) 3/4 inch thick
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1 to 3 teaspoons coarsely ground pepper
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1/2 cup ready to serve beef broth
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2 teaspoons cornstarch
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4 oz. fresh mushrooms, sliced
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1/4 cup sliced green onions
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1 tablespoon brandy
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1/4 teaspoon salt
4 servings
1. Sprinkle both sides of steaks evenly with pepper. Set aside. In 1-quart saucepan, combine broth and cornstartch. Stir until blended. Stir in mushrooms, onions, brandy and salt. Cook over medium heat for 3 to 4 minutes, or until mixture is thickened and translucent, stirring constantly. Cover to keep warm. Remove from heat. Set sauce aside.
2. Spray 10-inch nonstick skillet with nonstick vegetable cooking spray. Heat skillet over medium high heat. Cook steaks for 4 to 5 minutes, or until desired doneness, turning over once. Spoon sauce over steaks.
Popularity: 88% [?]
Material Needed:
- 3 egg whites, room temperature
- 1/4 teaspoon cream of tartar
- 1/4 teaspoon vanilla
- 3/4 cup sugar
- 1pkg instant vanilla or lemon pudding and pie filling
- 1-1/2 cups skim milk
- 1 can blackberries, drained
Will fix 6 servings
1. Heat overn to 225 degrees F. Line large baking sheet with parchment paper. Trace six 3-1/2-inch circles on paper. Set aside.
2. Combine egg whites, cream of tartar and vanilla in large mixing bowl. Beat at high speed of electric mixer until soft peaks begin to form. Add sugar, 1 tablespoon at a time, while beating at high speed. Beat until mixture is thick and glossy.
3. Spread about 1/2 cup meringue mixture over each circle on prepared baking sheet, mounding slightly around edges. Bake for 2 hours. Turn oven off. Let meringues stand in oven for 1 hour. Remove from oven and cool to room temperature set aside.
4. Combine pudding mix and milk in 4-cup measure. Stir well with wisk to combine. Let stand for 5 minutes, or until thickened.
5. Peel paper carefully from meringues. Place meringues on serving platter. Spoon 1/4 cup pudding into each meringue. Top evenly with blackberries.
Popularity: 88% [?]
How many times have you been to a high school sports game? Have you ever noticed the amount of sports drinks they consume during a 40 minute basketball game? Have you ever wondered how much of that stuff they may drink in a day, even a week? Perhaps everyday for many years. Did you ever think it may cause Type2 Diabetes? I never did until it happened to me.
In high school I played three sports and lifted weights everyday. I was very active and healthy. My body was not overweight, although I ate like most teens do. Fast food, junk food, whatever I could call a meal.
Fast forward ten years. I was now over weight. I did not play sports anymore and I was still eating the same meals as before, Fast food. It was the same lifestyle I had ten years before, but without the exercise. What happened next was I got Type2 Diabetes.
This may sound a little odd. After many talks with my doctor , we concluded that sports drinks may have been the underlying cause of my Type2 Diabetes. While I was in high school I consumer a huge amount of sports drinks that were loaded with sugar. By a huge amount I mean close to a gallon a day. That may seems like a lot , but drinking a 32 oz sports drink four times a day is easy.
Now if you have never looked at the label of a sports drink let me share some facts with you. In a leading sports drink 12oz bottle there are 310 calories and 42 grams of sugar. In a 32 oz bottle there is almost 930 calories and close to 126 grams of sugar. Multiply that by four and the numbers are sickening. My doctor believes that I consumed so many sports drinks that it destroyed my pancreas, giving me type 2 Diabetes. Drinking a sports drink that I thought was good for me.
What really concerns me now is that teenagers have taken to these exotic energy drinks that are loaded with caffeine and huge amounts of sugar. Five times the amount of a sports drink. Could there possibly be a diabetes epidemic in 10 years? Sixty percent of people between the age of 25 and 35 with Type2 diabetes in the year 2017? I think it is really a possibility. Can we stop this before it happens? Most likely not. Can you prevent yourself or your child athlete from getting Type2 diabetes? The answer is yes. Drink water instead of sports drinks. It will do more for you than what the sports drink label say their product will do.
Exercise is also the key to staying healthy. Just because you have left high school and the opportunity to play sports are limited to you does not mean that you have to stop being active. In almost every town there are adult recreation leagues. Basketball, weight training , roller hockey, are almost always available to adults. Just going for a walk after dinner for 20 minutes is better than nothing at all.
Shannon Hooven is a Diabetic. He is also the webmaster of http://www.diabeticsportal.com
Popularity: 94% [?]
Myth:
Old-fashioned sit-ups are a terrible choice of movement for developing your abs.
Fact:
Think sit-ups don’t work to build you abs? Tell that to the soldiers and boxers who rely on them as the bread and butter of their conditioning programs. True, a bad sit up is no good for you. Perform a sit up too fast, to violently or past the point of exhastion and you invite all the problems that have demonized the excercise, like pulling on your head and using your hip flexors to do all the work. Performed correctly, sit ups work for your abs through a longer range of motion and should be a part of anyone’s ab routine.
Popularity: 88% [?]
Myth
1. It is possible to isolate your lower abs from your upper abs and vice versa.
Fact
Emphasize your lower abs? Perhaps. Isolate? We want to believe, but a recent study revealed that exercises aimed at your lower abs don’t truly isolate them the wat people think. The report showed the difference in muscle activity between the upper and lower abs to bring your hips toward your ribcage - as in reverse cruches and hanging knee raises - does put the lower abs under greater tension than the upper portion. Use these types of moves to get the most out of your lower abs.
To be continued…
Popularity: 87% [?]
When the weather is warming up, you may be tempted to add a few extra soft drinks to you daily routine.
Be careful. One can of a full-sugar soft drink has about 150 calories, so adding just one more soda a day adds up to or more than 1,000 extra calories a week. Many soft drinks also contain a considerable amount of caffeine. A can of cola, for example, has 31 to 55 milligrams of caffeine.
Many studies show that teenagers who drink a lot of sweetened beverages such as sodas, lemonade, punch, sports drink and fruit juice have a high calorie intake and tend to be overweight.
According to the U.S. department of agriculture, American teenagers drink twice as much carbonated soda as milk. Substituting soft drinks for milk contributes to poor calcium intake. It also can cause tooth decay.
If it’s difficult for you to cut back on soft drinks, consider gradually cutting back by replacing one or two a day with bottled water, or try mixing fruit juice with sparkling mineral water as a healthful alternative.
Popularity: 93% [?]
- 2 tablespoons sugar
- 1 tablespoon hot water
- 1 tablespoon fresh lime juice
- 2 cups sliced strawberries, divided
- 1 fresh pineapple
- 1 orange, peeled and sectioned
- 1 kiwifruit, peeled and sliced
- 1 tablespoon plus 1 teaspoon flaked coconut
1. Combine sugar, water and juice in 1-cup measure. Stir until sugar is dissolved. In blender, combine 1 cup strawberries and the sugar mixture through fin-mesh sieve. Discard seeds and pulp. Set sauce aside.
2. Cut pineapple lengthwise into quarters, leaves attached. Remove strip of core from each quarter. Cut fruit from each quarter. cut pineapple fruit into bite-size pieces.
3. Place pineapple shells on individual serving plates. Arrange pineapple fruit, remaining 1 cup strawberries, the orange sections and kiwifruit slices evenly in each shell. Spoon strawberry sauce and sprinkle coconut evenly over each serving.
Popularity: 88% [?]
Burn The Fat
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