How To Lose 20 Pounds In 5 Minutes

Written by Tom Venuto, NSCA-CPT, CSCS


Continued from page 1

If you want to learn a LOT about various body fat testing methods, refer to chapter 3 in my e-book, Burn The Fat, Feed The Muscle at www.burnthefat.com

Instead of re-hashing it all, let me give you three quick and easy, practical suggestions:

Suggestion 1: Have a trainer or fitness professional measure you, if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offerrepparttar service for free to all their members (we do at our club)

Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller, or just visit www.accumeasurefitness.com.

The Accumeasure was designed to allow you to measure your own body fat inrepparttar 138421 privacy of your own home (you don't need someone else to measure you)

Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but it's better than nothing. Besides, what's most important is notrepparttar 138422 "accuracy" per se, butrepparttar 138423 reliablity and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it'srepparttar 138424 person doingrepparttar 138425 test that is accurate or inaccurate.

Here'srepparttar 138426 page where you can download a study aboutrepparttar 138427 accuracy ofrepparttar 138428 Accu-Measure (Journal of Strength and Conditioning Research, December 1998):

http://www.accumeasurefitness.com/study.pdf

Suggestion 3: If you have a spouse, roomate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper from Creative Health Products: www.chponline.com

The Slimguide isrepparttar 138429 best inexpensive caliper available (About $20), but it wasn't designed for you to measure your own body fat. You'll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I userepparttar 138430 electronic "SKYNDEX" caliper withrepparttar 138431 4-site "Durnin formula.")

The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:

4 Site formula for men (abdomen, suprailiac, thigh, tricep)

% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377

4-Site Formula for women (abdomen, suprailiac, thigh, tricep)

% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072

Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.

Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you're interested.

Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such asrepparttar 138432 one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score."

You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:

For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.

Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.

Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.

Or... (slightly less painful)... I could show you how to drop 10 - 15 pounds overrepparttar 138433 weekend just by dehydrating yourself and using natural herbal diuretics. Bodybuilders and wrestlers do it allrepparttar 138434 time to make a weight class.

But what good would that do if itís almost all water and youíre just going to gain it all back within days?

You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep usingrepparttar 138435 scale,repparttar 138436 tape measure and even photographs andrepparttar 138437 mirror -repparttar 138438 more feedbackrepparttar 138439 better, but body fat is where it's at.

Byrepparttar 138440 way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better haverepparttar 138441 right answer to my question, "What do you want?"

One last thing - If you found this information useful, then you'll want to know that I wrote an entire new e-book on body fat testing, called "How to Measure Your Body Fat Inrepparttar 138442 Privacy Of Your Own Home." Normallyrepparttar 138443 retail price is $19.95, but I'm offering it for FREE at www.burnthefat.com withrepparttar 138444 purchase of my fat loss ebook, Burn The Fat, Feed The Muscle. (Note: BFFM is a FAT LOSS program, not a WEIGHT LOSS program!)

Tom Venuto is an NSCA-certified personal trainer, certified strength coach, and author of the #1 e-book, "Burn the Fat, Feed The Muscle.Ē Tom has written over 170 articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Menís Exercise. For info on Tom's e-book, visit: www.burnthefat.com. For Tomís free monthly e-zine, visit Fitness Renaissance: www.fitren.com


The Truth About Counting Calories

Written by Tom Venuto, NSCA-CPT, CSCS


Continued from page 1

The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.

To maintain your weight, you must consumerepparttar same number of calories you burn. To gain weight (muscle), you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.

If you eat more calories than your body can utilize, you're going to gain fat, period. If you only count portions and haven'trepparttar 138420 slightest clue how many calories you're taking in, it's a lot more likely that you'll eat more than you realize. (Or you might take in fewer calories than you should and triggerrepparttar 138421 dreaded "starvation mode" which causes your metabolism to shut down).

So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here's a solution thatís a happy medium between strict calorie counting and just guessing:

Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch allrepparttar 138422 numbers including calories, protein, carbs and fats. Once you have your daily menu, stick it on your refrigerator (and/or in your daily planner) and you now have an eating "goal" forrepparttar 138423 day, including a caloric target.

That is my definition of "counting calories" -- creating a menu plan you can use as a daily guide, not necessarily writing down every morsel of food you eat forrepparttar 138424 rest of your life. If youíre really ambitious, keeping a nutrition journal for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started is one good menu. If you get bored eatingrepparttar 138425 same thing every day, you can create multiple menus, or just exchange foods using your one menu as a template.

Using this method, you really only have to count calories once when you create your menus. After you've got a knack for calories from this initial discipline of menu planning, then you can estimate portions inrepparttar 138426 future and get a pretty good (and educated) ballpark figure.

For more information on calories (including how calculate exactly how many you should eat based on your age, activity and personal goals, and for even more practical, proven fat loss techniques that strip off body fat fast, check out my ebook, Burn The Fat, Feed The Muscle at www.burnthefat.com

Tom Venuto is an NSCA-certified personal trainer, certified strength coach, and author of the #1 e-book, "Burn the Fat, Feed The Muscle.Ē Tom has written over 170 articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Menís Exercise. For info on Tom's e-book, visit: www.burnthefat.com. For Tomís free monthly e-zine, visit Fitness Renaissance: www.fitren.com


    <Back to Page 1
 
ImproveHomeLife.com © 2005
Terms of Use