BURN THE FAT - Fat Burning Tips Newsletter
Brought to you by Tom Venuto & www.burnthefat.com
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In this issue: 1 Reason for Slow Female Fat Loss & 5 Tips to Fix It
(Guys may find this interesting too)
Hi Zhou,
You may have heard (or realized!), 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...
That 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.
Case in point: Last week I received an email from a female reader
who told me she was doing 4 weight training and 6 cardio sessions
per week and the cardio was 45 minutes at a clip.
She said she weighed 101 lbs (46 kg) 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. Some weeks the
scale didn't move at all.
I told her that 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.
For example, I'm a guy, 5' 8" 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 101 lbs, a female's numbers
would look like this:
Daily maintenance level 1970 calories (even at a VERY active exercise level).
20% deficit would = 394 calories
Optimal intake for fat loss 1576 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
591 calorie deficit which would now drop the calorie intake to
1382 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 almost
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?
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5 tips for female fat loss:
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#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
in my burn the fat program at www.burnthefat.com)
#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 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
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.
Train hard and expect success!
Tom Venuto
Author of Burn the Fat, Feed the Muscle
http://www.BurnTheFat.com
Founder & CEO, Burn the Fat Inner Circle
http://www.BurnTheFat.com/innercircle
PS. Many women wonder if the Burn the Fat, Feed the Muscle system
will work for them, simply because it was designed by a male bodybuilder.
I always say, "Are you kidding me? This program was designed based
on techniques not only for men, but also from the best female figure and
fitness competitors in the world (have you seen what figure girls
look like lately? Hottest bodies in the WORLD, in my opinion and
NOTHING like bodybuilders - totally feminine).
Not only was Burn the Fat developed based on male AND female
"physique athlete" methods, Burn the Fat is the only program that
targets the 5 areas above:
* Goal setting is taught in DETAIL, including how to customize the goal
* The calorie math is explained in depth for men and somen
* You learn how to measure body composition
* You learn how to track weekly results with a "feedback loop" system
* You learn how to apply cardio AND weight training to achieve
maximum caloric burn while developing the kind of muscle you want:
A little "tone" or actually adding some muscle right where you want it.
Learn more at http://www.BurnTheFat.com
----------------------------------------------
FINAL CHANCE OFFER FOR THE "HOLY GRAIL"
BODY TRANSFORMATION PROGRAM
----------------------------------------------
Last week I released my latest ebook, "The Holy Grail
Body Transformation System"
The book teaches you how to gain muscle and fat at
the same time (YES, it IS possible... it's simply
complicated and you have to get everything right
to make it happen).
The public offer expired this past weekend.
However, if you missed it, there is still ONE way
to get your hands on my new Holy Grail ebook, if you
act quickly:
The offer has been taken down off my main burn the fat
website. However, my inner circle members always get
preferential treatment, so the ebook is still being made
available to all my members and that includes anyone
who joins my burn the fat inner circle this week
You can learn more about the inner circle at:
http://www.BurnTheFat.com/innercircle
This is the last chance ever before I take the Holy Grail
body transformation program off the market for several
months to work with some test "guinea pigs" for case studies.
Then it will be re-released later this year separately at the
full retail price.
See what membership is about by visiting the page below,
and The Holy Grail will be included - this week only -
with membership:
http://www.BurnTheFat.com/innercircle
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