Monthly Archives: December 2014

1 Reason For Slow Female Fat Loss,and 5 Tips To Fix It

You may have heard (or realized first hand!), that it’s more difficult for women to lose fat than men.

Differences in male and female hormones are certainly involved – both in the fat loss process as well as in the patterns of fat storage on the body. But the biggest obstacle is NOT hormonal issues, it’s one little fat loss relativity factor that almost all women overlook…

fat_lossThat factor is the simple fact that women are usually smaller and lighter than men, yet they err by setting their goals and designing their nutrition plans like men or larger women.

This especially applies to short and petite women who still have body fat to lose.

Case in point: Last week I received an email from a female reader who told me she was doing 3 weight training and 6 cardio sessions per week and the cardio was 45 minutes at a clip.

She said she weighed 111 lbs at 4 feet 11 inches tall, but even though she was petite, she had “several pounds of flab” she wanted to lose and just felt kind of “mushy.”

She had been really inspired by the success stories on the Burn the Fat websites, especially the finalists in our Burn the Fat transformation challenge.

But she said she was starting to get discouraged because she was losing so much slower than everyone else, it seemed.

melange-fatlossFirst I asked her if she knew her body fat percentage. It may seem odd, but it’s possible to be a so-called “ideal” body weight and have high body fat and low lean body mass. That’s called “normal weight obesity” or in the popular vernacular, “skinny fat”).

With the prevalence of body image disorders today, (and lets face it, the mirror plays tricks on us all), it’s especially important to understand and objectively measure body composition.

Having confirmed that she did actually have body fat to lose, even though she wasn’t overweight, here’s what I told her:

When you have a smaller body, you have lower calorie needs. When you have lower calorie needs, your relative deficit (20%, 30% etc) gives you a smaller absolute deficit and therefore you lose fat more slowly than someone who is larger and can create a larger deficit more easily.

Here’s an example for a man

Me: I’m male, 5’ 8”, a lean 192 lbs and very active:

  • Daily calorie maintenance level: 3300 calories a day
  • 20% calorie deficit = cut out 660 calories
  • Optimal calorie intake for fat loss: 2640 calories a day
  • On paper predicted fat loss: 1.3 lbs of wt loss per week

At 2640 calories per day, I’d drop fat rather painlessly. If I bumped up my calorie burn or decreased my intake by another 340 a day, that would be enough to give me 2 lbs per week wt loss. Either way, that’s hardly a starvation diet (Ah, the joys of being a man).

For smaller women, the math equation is very different.

At only 4 foot 11 inches tall and 111 lbs, a female’s numbers would look like this:

  • Daily maintenance level 1930 calories (even at a moderately active exercise level).
  • 20% deficit would = 386 calories
  • Optimal intake for fat loss 1544 calories a day
  • On paper predicted fat loss only 8/10th of a lb of fat loss/wk.

If you took a more aggressive calorie deficit of 30%, that’s a 579 calorie deficit which would now drop the calorie intake to 1351 calories/day.

That’s pretty low in calories. However, you would still have a fairly small calorie deficit. In fact, I would get to eat twice as many calories (2600 vs 1300 per day) and I’d still get almost twice the weekly rate of fat loss!

I know, this isn’t “fair,” but it doesn’t mean women can’t get as lean as they want to be. It means that on average, women will drop fat slower than men. It also means women with small bodies will lose fat more slowly than larger women.

What to do about it?

5 TIPS FOR FEMALE FAT LOSS

#1 Set a goal that’s realistic relative to your gender, body size and weight. ONE POUND a week of fat loss is much more in line with a realistic goal for a small-framed female. Overweight people can lose it faster. Men can drop it faster.

#2: Weigh and measure all your food any time you feel you’re stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error. One extra pastry, muffin or handful of cookies and ZAP, your little 20% calorie deficit is GONE!

#3: Remember that body fat and body weight are NOT the same thing. Judge your progress on body composition. (I teach how to measure your body fat and lean body mass in the privacy of your own home as part of my Burn the Fat, Feed the Muscle Program).

#4: Keep a weekly progress chart for weight, body fat percentage, pounds of fat and pounds of lean body mass. Water weight and lean body mass gains can mask fat loss so it’s possible to make progress even though the scale isn’t moving. Pay special attention to the progress trend over time.

#5: Burn more calories from the time you already spend in the gym. Suggestions: Make 2 or 3 of your long cardio sessions higher in intensity so you burn more calories in the same or even less time. Set up your weight training with big compound exercise and brief rest intervals so you burn more calories from strength training as well.

When I first shared this information with my readers, some women told me that all this did was get them depressed or prompt them to reply, “it’s not fair!” Well, no it’s not fair. But “Better the hard truth than a comforting fantasy,” as Carl Sagan once said.

Look at it this way: This information should not be depressing – it should be encouraging and empowering to you because this “hard truth” helps shorter/ smaller women understand how to set realistic goals and know exactly what to to do to reach them: You have to stay very active, train hard, BURN a lot of calories instead of just dieting, and you will reach any goal. It just takes a little patience.

Dropping only ONE pound per week (or less) may seem excruciatingly slow, but even if you get a HALF a pound a week fat loss, that’s still progress. Celebrate it. Keep that up over time, and you will reach your goal. Persistence pays.

Your friend and coach,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com




Having a Fit and Lean Body, What it does mean to You?

Having
a Fit and Lean Body Doesn’t Just Reward You Physically…
IT CHANGES EVERYTHING!

leanbody2

Feel more confident in shorts and Look more attractive

Once You’ve Transformed Your BODY, what happens to you on a mental, emotional, social and even spiritual level is even MORE Exciting! You Will:

  • Feel more confident in shorts, a tank
    top or a bikini (or naked!)
  • Feel better about yourself and even
    reduce depression
  • Look more attractive (and attract
    someone attractive!)
  • Increase your energy and vitality
  • Be more social, enjoying
    pool parties or time at the beach
  • Be more active with your family
  • Re-ignite your passion for LIFE!

How do we know this?

Because our Burn The Fat Inner Circle members told us!
Over and over, year after year, men and women have shared their emotional stories of transformation and explained how the Burn The Fat.

LIFESTYLE has completely changed their lives (you’ll be able to listen to them tell their stories and reveal their body transformation secrets once you are a member as well, in our huge audio MP3 “real people” success story library).

Lose the last 10-15 pounds of stubborn fat (women: hips, butt, thighs, triceps… Men: lower abs, love handles and even “man boobs”)

 




“SCARY SKINNY TABLOID TELL-ALLS!”

Which Would You Prefer… A Skinny, Half-Anorexic “Waif Model” Body … Or The Lean, Hard, Firm Body Of A Top Fitness Model?

By Tom Venuto, Author of,
Burn the Fat, Feed The Muscle

I admit it. I bought the National Enquirer.

skinnyI know, I know, you should never admit you bought the Enquirer, but the headline GOT me! “Hollywood’s Deadly Skin And Bones Diet: Stars Risking Their Lives To Be Thin.” Not to be outdone, IN TOUCH magazine’s cover story was remarkably similar with the headline: “SCARY SKINNY!”

Actually, I wasn’t “reading” the Enquirer at all, I was, ahem, “Doing professional research…”

TABLOID TELL-ALLS!

On the cover of the Enquirer there were photos of a “bony skinny” Angelina Jolie at 5’ 7” 100 lbs, Anna Kournikova at 5’ 6” and 110 pounds, and Cate Blanchett at 5’ 8” and 106 pounds, among others.

After I flipped past the picture of Sharon Stone’s butt cellulite circled and enlarged for detail (no, I’m sorry to say, I’m not joking about that!), the feature story inside discussed an issue that’s really quite serious:

Dr. Stanley Title said that “The skin and bones diet is extremely dangerous and can cause serious health implications. Literally, they are starving themselves to death.”

Dr. Title said that Hollywood celebrities know that they look 10 lbs heavier on camera so they’ve almost all at one time used extreme measures (often including diet drug abuse), to the point where even casusal observers notice the protruding bones and rail thin bodies and wonder if they’ve gone too far.

People are dying to be skinny, and unfortunately, that cliche has proven to be literally true on more than one occasion in the case of severe anorexia.

SKINNY DOES NOT NECESSARILY MEAN HEALTHY

lean... or anorexic?

All too often, people forget to include “health” when they’re setting their goals. It’s just “x lbs” or “size X” or “X% body fat,” but seldom a mention of health, energy, nutrition and quality of life.

There’s a side to this “scary skin and bones diet” that’s even more alarming than what the Enquirer alluded to.

I am privy to this only because I’m a fat loss coach who has taken thousands of body composition tests over the years, which is why most people don’t know about this.

Dr. Title, in the Enquirer story, said that these diets “leave the dieters looking skeletal with bones protruding under the skin.” True. And many clearly are flirting with eating disorders.

But something else I’ve noticed from my experience is that starvation dieting can often produce the opposite of the intended result. Instead of improving your body composition…

YOUR BODY FAT TO MUSCLE RATIO CAN ACTUALLY GET WORSE AND YOU BECOME A “SKINNY FAT PERSON!”

I’m not making this up! “Skinny fat” may be fitness slang, but it’s a real clinical condition. Doctors and researchers call it, “NORMAL WEIGHT OBESITY.”

That’s right. Not only does skinny NOT = healthy, skinny also does NOT = lean, and skinny certainly does NOT = muscle.

Starvation dieters become victims of “skinny fat syndrome” and they diet off lots of “weight”, but the weight consists of more muscle than fat, so they end up with almost no muscle left, but a lot of the fat still remains!

Too bad they’re dieting off all their muscle, because MUSCLE is the engine that drives your metabolism.

Sometimes it’s not the “skin and bones” diet at all, it’s the “Bones and Fat diet.”

I’ve measured the body composition of some women who at a casual glance looked thin or even down right skinny, and to my absolute shock and dismay, I found they were carrying body fat in “worse than average” range!




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