“You can build muscle and burn fat with only 30 minutes of exercise per week!”
This is a lie. Here’s another: “Drugs or surgery will take the fat off and keep it off!”
Drug companies, the fitness industry and even our doctors are lying to us, every single day. I have seen my own family members struggle with their weight…trying every diet…reading every book…buying expensive work-out equipment…joining gyms…paying personal trainers…taking drugs…and finally resorting to gastric bypass or the latest lap-band surgery. And, you know what, they are still fat!
Here are some facts about lap-band surgery from a recently published study. 286 patients underwent surgery between the years of 1997 and 2004. There success rates were followed for three years. Here’s what doctors learned.
Doctors do give their patients lots of literature, warning them about possible complications and the results that they can expect to see, but someone who has struggled with their weight for years and years is not likely to read the information carefully or consider safer alternatives.
I can’t give you many facts about the effectiveness of the drugs that the pharmaceutical companies are pushing. I can tell you that they are not safe, it’s far safer to build muscle and burn fat. I am sure that none of this relates to you, anyway. You are going to take the healthy approach and learn how to build muscle and burn fat. Interestingly, building muscle “helps” your body burn fat. So, here’s what you need to figure out.
Take your current weight and multiply it by 10. That gives you part of your daily caloric needs. Now, you figure in your activity level. If you walk less than two miles per day, multiply the result by .20 or 20%. If you exercise regularly, but not vigorously, multiply by 30%. If you regularly participate in a sport or bodybuilding, multiply by 40%. The resulting figure is equivalent to how many calories you need, just to maintain your weight.
Here’s an example. Let’s say that you weigh 150 pounds and you want to build muscle and burn fat. You have to insure that you are taking in enough calories or you’ll slow down your metabolism and your body will burn muscle, not fat. Your plan for success includes three days of cardio training, per week and four days of strength training; weight lifting, resistance training, etc.
You should probably be eating 2100 calories per day, but everyone is different. I cannot possibly tell what your metabolic rate is right now, because genetic plays a role. It’s a small role, but it can be significant. That means that you may have to make personal adjustments to your caloric intake, before you get the number right. As a rule of thumb, if you lose more than two pounds per week, you are losing lean muscle mass and not fat. Losing lean muscle mass lowers your resting metabolic rate, making it harder for you to lose pounds, assuming that’s what you need to do. If you’re a 150 pound male, you probably don’t want to lose a single pound, in fact building muscle should cause the scale to go UP, not DOWN. Muscle weighs more than fat, but…
The bottom line is you need to build muscle and burn fat, it’s the most time efficient approach to weight loss. It seems strange to some people to suggest that they make sure they are eating ENOUGH calories. If you are currently overweight, you have probably heard people telling you to eat less all of your life. But, none of those calorie restrictive diets really work. They are detrimental to your health and well being. The only way to be truly successful is to strive for no more than two pounds per week. If you lose more, you are not losing fat, so you need to EAT MORE.
If you want to build muscle and burn fat, you need protein. A muscle fiber cannot be built without adequate protein intake, but make it lean protein. As another rule of thumb, you need one gram of protein, per pound, per day. If you take in more than that, your body will just excrete it. Take in less and you won’t build as much muscle as you might like. It is pretty difficult to get that much protein without supplementation, without going overboard in calories. Foods that have high protein counts, but are relatively low in fat and calories include the following:
Tuna, turkey and salmon are also good choices. If you choose leaner meats, you are more likely to build muscle and burn fat, at the same time. Your body needs fat, but only about 30% of the calories that you eat every day should come from fat. At least 2% of the fat that you take in should be omega 3 fats. Unless you like salmon or eat a lot of fish, about the only way to get that much omega 3 is with supplementation.
Here’s another lie:
You cannot build muscle without strength training. Companies trying to sell you on that are basically trying to sell you some piece of equipment. Other than a standard weight set, you really don’t need any equipment. Exercises that require you to lift your own body weight (push-ups, pull-ups) are just as effective as anything else, at least, at first. If you can’t lift your own body weight, then you’ll have to start out slow. Start out with 8-15 reps, using a weight that you can handle easily. If 15 reps are easy, increase the weight. To be successful, you’ll want to chart the amount of weight and the number of reps that you do each day. You also need to plan.
Tom Venuto has the most complete plan that I have ever seen. He has the secrets of the best bodybuilders and fitness models and that is what will allow you to build muscle and burn fat. His system is guaranteed and he offers little known nutrition secrets of competitive bodybuilders that did not use drugs or steroids to get their bodies. Tom and I will NOT lie to you. There are no magic pills or bullets. Success requires work, but if you have the complete “recipe”, it might be a lot easier than you think to build muscle and burn fat.
You see, there are “tricks” that get your body to work WITH YOU instead of against you. I have given you a few of those tricks here. Eat more protein, get more omega 3 fats and make absolutely sure that you are eating enough calories. But, Tom has a lot more to offer. Get started now, this link will take you directly to Tom’s website. Right now, he’s offering a free report about ALL of the lies that the multi-billion dollar diet and fitness industry have been telling us for years and years. I don’t know how long the offer is good for, but give the link a try to build muscle and burn fat TODAY.
