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

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: For Tomís free monthly e-zine, visit Fitness Renaissance:

How to Burn Fat Quickly

Written by adrian bryant

Continued from page 1

The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, youíll look better Ė whatever your weight is.

2. Eat Breakfast Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout inrepparttar morning as discussed earlier, just have breakfast and youíll give your bodyrepparttar 138419 perfect 1-2 combination to jump start your metabolism.

Eating breakfast inrepparttar 138420 morning is what gets your metabolism started. Donít skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace thatíll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on inrepparttar 138421 day and along with working out inrepparttar 138422 morning, eating breakfast will also keep you energized throughoutrepparttar 138423 day and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals duringrepparttar 138424 day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart duringrepparttar 138425 day.

Rememberrepparttar 138426 fireplace? By eating these mini-meals you'll be throwing justrepparttar 138427 right amount of "wood" onrepparttar 138428 fireplace to keep your metabolism burning calories throughoutrepparttar 138429 day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist 1. Workout for at least 30min after waking up inrepparttar 138430 morning 2. Eat a healthy breakfast 3. Burn fat & lose more weight duringrepparttar 138431 day

Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.

Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site

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