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How Do Bodybuilders And Fitness Models Get So Lean?

January 23, 2012 By 1 Comment

-Health and fitness advice-
By Tom Venuto, CSCS, NSCA-CPT
Burn fat feed muscles

How to burn fat and feed muscles

How to burn fat and feed muscles,start today

QUESTION: “Tom, on your www.burnthefat.com website, you wrote: ‘Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind!

Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up much of their lean muscle.”

There seems to be a contradiction unless I’m missing something. Why do bodybuilders and fitness competitors have to go through a 12 week ‘transformation’ prior to every event instead of staying ‘lean and mean’ all the time? If they practice the secrets exposed in your book, shouldn’t be staying in great shape all the time instead of having to work at losing fat prior to every competitive event?”

ANSWER: Thanks for your question. There’s a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don’t remain completely ripped all year round, and it’s the very reason they are able to get so ripped on the day of a contest…

You can’t hold a peak forever or it’s not a “peak”, right? What is the definition of a peak? It’s a high point surrounded by two lower points isn’t it? Therefore, any shape you can stay in all year round is NOT your “peak” condition.

The intelligent approach to nutrition and training (which almost all bodybuilders and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

I am NOT talking about bulking up and getting fat and out of shape every year, then dieting it all off every year. What I’m talking about is going from good shape to great shape, then easing back off to good shape…. but never getting “out of shape.”

Makes a lot of sense, doesn’t it?

Here’s an example: I have no intentions whatsoever of walking around 365 days a year at 4% body fat like I appear in the photo on my website. Truth be told, that is day of contest condition.

Off-season (when I’m not competing), my body fat is usually between 8 – 10%. Mind you, that’s very lean and still single digit body fat.I don’t stray too far from competition shape, but I don’t maintain contest shape all the time. It takes me about 10-12 weeks or so to gradually drop from 9% to 3.5%-4.0% body fat to “peak” for competition with NO loss of lean body mass, using the same techniques I reveal in my e-book.

It would be almost impossible to maintain 4% body fat, and even if I could, why would I want to? For the few weeks prior to competition I’m so depleted, ripped, and even “drawn” in the face, that complete strangers walk up and offer to feed me.

Okay, so I’m just kidding about that, but let’s just say being “being ripped to shreds” isn’t a desirable condition to maintain because it takes such a monumental effort to stay there.

It’s probably not even healthy to try forcing yourself to hold extreme low body fat. Unless you’re a natural “ectomorph” (skinny, fast metabolism body type), your body will fight you and you’ll always be hungry.

Not only that, anabolic hormones may drop and sometimes your immune system is affected as well (and I hate to say this, but sometimes – for some people – even the, uh… “reproductive functions”… decline a bit when you’re that lean).

Hey, I’m just being honest. It’s just not “normal” to walk around all the time with literally NO subcutaneous body fat.

Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% body fat. Some years I’ve stayed leaner – like 6-7%, (which takes effort), especially when I knew I would be photographed, but I don’t let my body fat go over 10%. Thats “the line” I draw – it’s like a personal “rule” for me.

This practice isn’t just restricted to bodybuilders. Athletes in all sports use periodization to build themselves up to their best shape for competition.

Is a pro football player in the same condition in March-April as he is in August-September? Probably not. Many show up fat and out of shape (relatively speaking) for training camp, others just need fine tuning, but none are in peak form… that’s why they have training camp!!!

There’s another reason you wouldn’t want to maintain a “ripped to shreds” physique all year round – you’d have to be dieting (calorie restricted) all the time. And this is one of the reasons that 95% of people can’t lose weight and keep it off – they are CHRONIC dieters… always on some type of diet. Know anyone like that?

You can’t stay on restricted low calories indefinitely. Sooner or later your metabolism slows down and you plateau as your body adapts to the chronically lowered food intake and reduced body weight.

But if you diet for fat loss and push incredibly hard for 3 months, then ease off for a while and eat a little more (healthy food, not “pigging out”), your metabolic rate is re-stimulated.

In a few weeks or months, you can return to another fat loss phase and reach an even lower body fat level, until you finally reach the point that’s your happy maintenance level for life – a level that is healthy and realistic – as well as visually appealing.

That’s how we physique athletes do it…

Bodybuilders have discovered a methodology for losing fat that’s so effective, it puts them in complete control of their body composition. They’ve mastered this area of their lives and will never have to worry about it again.

If they ever “slip” and fall off the wagon like all humans do at times … no problem! They know how to get back into shape fast.

Bodybuilders have the tools and knowledge to hold a low body fat all year round(such as 9% for men, or about 15% for women), and then at a whim, to reach a temporary “peak” of extremely low body fat for the purpose of competition.

Maybe most important of all, they have the power and control to slowly ease back from peak shape into maintenance, and not balloon up and yo-yo like most conventional dieters.

What if you had the power to stay lean all year round, and then get super lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up?

Wouldn’t you like to be in control of your body like that? Isn’t that the same thing that bodybuilders and fitness/figure competitors do, only on a more practical, real-world level?

So even if you have no intention of ever being a bodybuilder, don’t you agree that there’s something of value everyone could learn from physique athletes?

Don’t model yourself after the huge crowd of “losers” who gobble diet pills, buy exercise gimmicks and suffer through starvation diets like automatons, only to gain back everything they lost! Instead, learn from the leanest athletes on Earth – natural bodybuilders and fitness competitors…

These physique athletes get as ripped as they want to be, exactly when they want to, simply by manipulating their diets in a cyclical fashion between pre-contest “cutting” programs and off season “maintenance” or “muscle growth” programs.

Even if you have no desire to ever compete, try this seasonal “peaking” approach yourself and you’ll see that it can work as well for you as it does for elite bodybuilders.

If you’re interested in learning even more secrets of bodybuilders and fitness models, visit the Burn The Fat website at:
http://www.burnfat-feedmuscles.com
Train hard and expect success,

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: burn fat feed muscles

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Aquasize To A Flatter Stomach!

December 2, 2011 By Leave a Comment

Swimming is a very great exercise however and whenever you do it. But as well as using the water for
fun and relaxation you can use your time in the pool to help you in that search for a flatter
stomach.
More so than air, water provides great natural resistance. Moving through it takes effort and
can exercise your muscles more fully but more safely than many other types of exercise. It
offers a low-impact way of exercising making it better for your joints and the exercise of choice
for many age groups.
Try these exercises the next time you are in the pool and see what we mean. Remember to
consult a medical professional before starting any new exercise routine, and make sure that you
do warm up properly;
The Dig and Jump
This involves two movements, one targeted at your lower body and the other at the upper.
Begin by standing in water of a depth above your navel and your chest. Then place your feet at
least shoulder width apart and jump so that your knees come to the pool’s surface then force
them back down again and repeat the moves (picture a frog jumping while you are doing it and
you’ll get the idea). This is great for exercising the lower body and this includes the abdominal
muscles.
The second part is to work the upper body. To start make a separate scoop with each hand.
Place your hands low in the water then bring them to the surface and out to one side. Start by
doing one hand first for three minutes then the other. Work alternate sides to maintain a
balanced workout. Once you are comfortable with it do both hands at the same time to exercise
the entire stomach region at once.
Set realistic targets as you work towards your health and fitness goals. Don’t over exert yourself
leading to injury. Start slow, know your limitations and build on them incrementally. As you
increase endurance and strength you can vary the speed and length of the workout, and even
add water gloves to increase resistance. It is important however not to compromise on the style
of movement in order to increase reps or speed. It’s better to do something well rather than
quickly.
Health&Fitness Advice
A few additional tips for exercising your midriff
First, a balanced diet is essential to any fitness regime. It’s no use working hard only to undo all
of the great work with a poor diet.
Secondly, stay hydrated not only when exercising but in your general daily life. A good rule of
thumb is to take your body weight in pounds, divide it by 2 and aim to drink that number of
Ounces of water per day. This will maintain a healthy balance.
Third, get enough rest. Get plenty of sleep but also the right kind of sleep. Sleeping on your
stomach for example may make it difficult to do certain types of stomach exercise. Try to sleep
in a number of positions. Also, it may sound strange to say so but take adequate rest from
exercise. Be sure to schedule in rest days to any training schedule. Your body needs to
recover so your muscles can rebuild.
By following this you will already be on the way to a toned, flat stomach.

By dghearwx

How to Lose Inches of Pure Fat
Read more here

Filed Under: Fitness Training

Teaching Kids Fitness Training

July 7, 2011 By 1 Comment

Today, kids fitness training is important more so than in years past, because kids do not always have the exercise or healthy meals that they need. This has become a problem with obesity and poor health conditions. Some fitness centers even offer the services of a personal trainer for children.


There is another way to keep kids healthy without spending money on personal trainers and fitness centers. Most recreation departments and schools have programs set up during the year for kids to workout, play group games, and just do things that interest them.

Recreation Department Activities


Recreation departments offer after school, evening, and weekend activities for kids and families. This is the perfect time for kid fitness training to begin. There is no time like the present to start a healthy lifestyle for children.

Since kids usually only go to school where they sit in a classroom except for gym class, they may need some extra-curriculum activities where gym teachers work with the child doing some form of fitness training. This may be gymnastics, swimming, or even some sports game such as indoor volleyball, golf lessons, or basketball.

School Programs


Schools recognize the need for kids fitness training and offer activities such as football, baseball, volleyball, soccer, and golf as a way to get them involved with sports and fitness. These activities also require traveling if the kids are performing in sport activities. The children learn responsibly, fitness, and how to eat healthy. They also learn about things in life other than video games, drugs, and drinking.


There is also cheerleading and band for fitness. Most parents do not consider band a fitness program, but it is because the kids have to learn how to breathe properly and practice good posture. Bands also perform for parades and other events that require movement.

Kids Fitness Training Centers


If school programs and recreation department programs are not what you want for your child, you can check with many fitness centers that offer programs for kids. These programs are geared more towards cardio and strength training. They are all monitored and assessed while the kids are enrolled. Children will also receive diet and nutrition advice and learn about lifestyle choices. 


Kids will have to keep on a routine to see a life change. Parents also need to be supportive and make sure that they continue to attend sessions.

Karate and Other Type Programs


Karate is another form of fitness training that teaches the kids life values and another form of art. With these programs, the children learn self-discipline, which is needed to maintain a healthy lifestyle. These programs are beneficial for all kids that need some fitness and discipline in their lives.


As you can see, there are many ways for children to stay healthy. Kids fitness training does not have to mean exercise per say, it can be karate, sports, or even band instead. As with any activity, they have to learn how to be healthy to stay fit.

Written by Dave O’Sullivan Co-Creator of Team NutraFun. For more information visit them at http://www.nutritionalfun.com

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Discover Fitness Training Now

July 7, 2011 By 4 Comments

Why should you start a fitness program? A fit healthy body will help you live longer, keep energy levels high, stress in check, and you’ll feel incredible. A fitness program doesn’t mean you have to have washboard abs

There is a diminished point of return with all things, and this is no less true with body strength. Getting and staying in good shape does not have mean hours spent in the gym or running up and down the stairs of a pro football team stadium. But it does mean establishing and keep a routine for ensuring that you get enough exercise to elevate your heart rate for about 20 minutes per day (on average) and muscle strengthing to keep your body strong and flexible.

Getting there is not as hard as it sounds, and once you establish the pattern you are likely to find that you enjoy it enough to actually look forward to it. Exercise is often times its own reward and motivation. That said, there are some good tips for getting you to that place. Following are a few steps and pointers to consider as you develop your fitness training routine.

First, plan ahead. You don’t have to completely rearrange your life to establish a fitness routine, but you do have to make sure you have the time set aside to do so. Pick a time will work for you most days; doing this will help you establish a pattern, which will help you maintain the practice. Second, consider working with a trainer, especially in the beginning.

A trainer can help you determine your baseline strength, cardio fitness level and flexibility and can help you create a fitness plan designed for your specific needs. Talk with your trainer about your goals: some people want to be much stronger and others just want to establish healthier routines. A bootcamp personal trainer will ensure you’re moving in the right direction. Consider what type of workouts you like and pattern your fitness workouts around them. If you love to play tennis, biking, running, work those activities into your weekly routine.

The more you enjoy the physical activities, the more likely you are to keep up the routine. There are occasions when you can’t find someone for other activities, the gym will always be there for you. The important thing is to keep the routine of getting regular exercise.

Written by Rafael Borba Castro

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The 7 Breakthrough Components Of Fitness Training Programs For Skinny People

July 7, 2011 By 2 Comments

Article by Kim Johnson

If you are sick and tired of people telling you you need to put on weight, it’s time to tell them to shut up. Not literally, you can hardly tell your grandmother that but you can do so more subtly, like actually putting on some quality weight. No, I don’t mean to say you have to start eating like the Incredible Hulk. You need to approach quality fitness training programs and get on some lean muscle mass. The fitness training programs will not only get your immediate surrounding to buckle up but you’ll also feel better about yourself and more confident when you have a look in your mirror every morning. If your genetics are not fantastic, you don’t need to mourn. There are amazing things you can achieve with the fitness training programs specialised for you people.

For people who just can’t seem to put on weight very easily, there are fitness training programs that show a few distinct characteristics. In this article, we will cover those.

1. For starters, whatever you are eating currently, force yourself to ingest twice that amount. That will be a good start and an easy one as well. If you are currently eating an egg for breakfast, most fitness training programs will require you to top that up with one more. If you eat two slices of bread, make that four.

2. Eat as much as you can. Here is your golden rule, I said it. An average person spends 2-3 hours eating per day, you know what you have to do? That’s right, time yourself. Make sure you eat adequately or your fitness training programs won’t work. We all know breakfast is important, but for you, it’s even more so. Most fitness training programs for skinny people require that you make sure you have a heavy breakfast no later than 15 minutes after waking up. Orange juice and cheese and toast won’t do. You need real food.

3. You have any small plates at home? Glasses maybe? Get up now and put those out of sight. If you go through the popular fitness training programs out there on the market, you’ll notice they always advise bodybuilders to adopt big eating equipments. It apparently induces you to eat more and you need that. Get yourself a big cup, a huge plate, big bowls and you’ll see results with your fitness training programs.

4. Never ever train on an empty stomach. That’s perhaps a sure way for you to make fitness training programs backfire. Did you ever wake up and head to the gym equipped with just a protein shake? If you did, make sure you never go down that path again. Common sense is a good compliment for fitness training programs. Use it sometimes. I understand it’s not always easy to digest real food in the mornings but a man has got to do what he has to do.

5. The type of food you should eat. While most fitness training programs require people to watch out on their calorie intake, your fitness training programs will work in the reverse mode. You will be required to eat calorie loaded foods as far as possible and then spend those in the gym. Some of the best choices you can make include rice, potatoes, fruits and veggies, steak, cottage cheese, eggs, flax oil, avocados and very importantly, peanut butter.

6. Prior to your workout, try to gulp down a calorie-rich drink. For best results, most fitness training programs stipulate a mix up in a simple 2:1 ratio of carbohydrate to protein. You quite literally gain a few extra hundred calories per day almost instantaneously. However, only use this tip if you have a high intensity training waiting up.

7. If you eat all day, you will most probably throw up. Well tough because that is the only appreciable way you can use to push your body’s threshold. Just keep one thing in mind. If you don’t eat, you won’t grow. It does not get any simpler with the fitness training programs out there.

Do your part and the fitness training programs will do the rest. You have the ability to gain ten pounds of solid weight in no more than four weeks but you need to welcome reliable advices when you come across them and you just did.

In this article we talk mostly about the nutrition components a person having a hard time gaining weight should implement in their daily regimen. The tips in this article can help you pack on more muscle than ever before.

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