Protein Supplements Vs. Protein Foods?

November 25th, 2007 by Tom Venuto

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Are protein supplements really better than protein foods? Before attempting to answer this question, I should first preface it by mentioning that I do not sell supplements, nor am I associated with any supplement company, so you’re getting an honest and unbiased opinion. Don’t get me wrong; I am not anti-supplement by any means. It would simply be more accurate to say that I am “pro-food.” There are a lot of good supplements on the market, and I’ve used many of them, including a multi vitamin, creatine and essential fatty acid (EFA) supplements such as Flaxseed oil. Protein powders and meal replacements can also be indispensable if you don’t have time to eat every three hours. However, protein supplements are not the master key to your success, real food is!

Did you ever notice how articles about protein in certain bodybuilding magazines are seldom objective? Instead, they all seem to be slanted towards hyping some “revolutionary” new product. Did you ever wonder why? In my opinion, most articles on protein supplements are nothing more than thinly disguised advertisements (some very thinly). Sometimes they give you a very persuasive-sounding argument, replete with dozens of references from scientific studies (mostly done on rodents, of course). They even give you an 800 number at the end of the article to order. (How convenient!)

When protein manufacturers throw around fancy words like cross flow microfiltration, oligopeptides, ion-exchange, protein efficiency ratio, biological value, nitrogen retention and glycomacropeptides, it sure sounds convincing, especially when scores of scientific references are cited. But don’t forget that the supplement industry is big business and most magazines are the supplement industry. Lyle McDonald, author of “The Ketogenic Diet,” hit the nail on the head when he wrote “Unfortunately, the obsession that bodybuilders have with protein has made them susceptible to all kinds of marketing hype. Like most aspects of bodybuilding (and the supplement industry in general), the issue of protein is driven more by marketing hype than physiological reality and marketing types know how to push a bodybuilder’s button when it comes to protein “

Many nutrition “experts” (read: people who sell supplements), state that there are distinct advantages of protein supplements (powders and amino acid tablets) over whole foods. For example, they argue that whey, a by-product of the cheese-making process, is a higher quality protein than most whole food sources. There are many different methods of determining protein quality, including biological value (BV), protein efficiency ratio (PER), Net Protein Utilization (NPU), chemical score, and protein digestibility corrected amino acid score (PDCAAS). If you have ever seen advertisements for protein powders and supplements, you have undoubtedly heard of one or more of these measures of protein quality.

BV is one of the most commonly used and is arguably, the best measure of a protein’s quality. BV is based on how much of the protein consumed is actually absorbed and utilized by the body. The higher the amount of protein (nitrogen) that is actually retained, the greater the BV. If a protein has a BV of 100, it means that all of the protein absorbed has been utilized with none lost. Whole eggs score the highest of all foods with a BV of 100, while beans have a BV of only 49.

Protein quality is certainly an important issue, but it is one that has been enormously overstated and even distorted for marketing purposes. Whey protein is truly an excellent protein with a biological value at or near 100. Many advertisements list whey as having a BV between 104 and 157, but if you look in any nutrition textbook it will tell you that it is impossible to have a BV over 100. In “Advanced Nutrition and Human Metabolism,” BV is defined as “a measure of nitrogen retained for growth and/or maintenance that is expressed as a percentage of nitrogen absorbed.”

When a protein supplement is listed as having a BV over 100, the company has intentionally manipulated the number for marketing purposes or unintentionally confused BV with another method of rating protein quality. Certain whey proponents claim that whey is “superior to whole egg” so the percentage sign on BV had to be dropped and the scale extended beyond 100. It was noted by bodybuilding writer Jerry Branium in IRONMAN magazine that in a study where the BV of whey was reported to be 157, the author confused BV with chemical score. Chemical score is a comparison of the amino acid pattern in an ideal reference protein to a test protein and therefore the number can exceed 100. 157 was actually the chemical score and not the BV.

Most bodybuilders and strength athletes already consume more than enough protein (an understatement if there ever was one), so the importance of BV to these athletes who are already consuming copious amounts of protein has been overplayed. Even though whey has a higher BV than chicken breast, fish or milk protein, if the total quantity of protein you consume is sufficient, then it is not likely that substituting whey for food proteins will result in any additional muscle growth.

Whether you choose a whole protein food or a protein supplement isn’t as important as some would like you to believe. For the purposes of developing muscle, the only guidelines for protein that you must follow are: (1) consume a source of complete protein with every meal, (2) eat at frequent intervals approximately three hours apart (about six times per day) and (3) consume a minimum of .8 grams to 1 gram per pound of body weight. There are times when it would be beneficial to consume more than one gram per pound of body weight, but that will have to be the subject of another article.

Because whey protein does have a high BV, it probably offers the most benefits when you are dieting on very low calories. When your energy intake and correspondingly, your protein intake, are reduced, whey protein could help you get greater utilzation of the smaller amount of protein that you are taking in. In other words, choosing proteins of the highest quality is more of an issue when you are dieting than when you are focusing on mass gains when total calories and protein are being consumed in abundant amounts. Whey protein also provides a way to get high quality protein without the fat, which is also important when dieting.

It has been suggested that whey may have other advantages besides high protein quality, although they are frequently overstated. These benefits include enhanced immunity, increased antioxidant activity and quick absorption. Several studies in “Clinical and Investigative Science” by Dr. Gerard Bounous of Montreal have shown that whey protein provides anti carcinogenic properties, protection from infections, and other enhanced immune responses. Whey protein was also been shown to raise levels of Glutathione, an important antioxidant that can offer protection from free radical oxidative damage. While such findings are very promising, all these studies, which are frequently quoted in whey protein advertisements, were performed on mice, so it is unclear how well the results extrapolate to humans.

Another acknowledged benefit of whey protein is its fast absorption rate. Although there isn’t any evidence that protein supplements digest more efficiently than whole foods (as is often claimed), they are definitely digested faster. This is most important after a training session when the rates of protein synthesis and glycogen re-synthesis are increased. This is the reason it is often recommended that a liquid meal containing protein and a high glycemic carbohydrate be consumed immediately post-workout and that whey is the ideal protein for this purpose. Even in considering post-workout nutrition, there is still little proof that a liquid protein-carb complex will actually produce better muscular growth than whole foods, as long as complete whole food protein foods and complex carbohydrates are consumed immediately after the training session and every three waking hours for a period of 24 hours thereafter.

Speaking of protein absorption rates, the discussion of fast acting versus slow acting proteins seems to be the latest hot topic these days in bodybuilding circles. The interest was sparked by studies in 1997 and 1998 that examined the differences between the absorption rates of whey versus casein. The researchers concluded that whey was a fast acting protein and was considered to be more “anabolic” while casein was slower acting and was considered to be more “anti-catabolic. ” It was further hypothesized that consuming a combination of these two types of proteins could lead to greater muscle growth. These findings have prompted the supplement companies to market an entirely new category of protein supplements; casein and whey mixes. The problem with drawing such conclusions so quickly is that these studies looked at the speed of whey and casein absorption in subjects who had fasted for 10 hours before being fed the protein. Any suppositions drawn from this information are probably irrelevant if you are eating mixed whole food meals every three hours. Obviously, more research is needed.

This recent fascination with various rates of protein absorption could be compared to the interest in the glycemic index. The glycemic index is a scale that measures the rate at which the body converts various carbohydrate foods into blood glucose. The higher the glycemic index, the faster the food is converted to glucose and the larger the insulin response. Therefore it is said that high glycemic foods should be avoided in favor of low glycemic index foods. The error in relying solely on the glycemic index as your only criteria for choosing carbohydrates is that the index is based on consuming a carbohydrate food by itself in a fasted state.

When carbohydrates are consumed in mixed meals that contain protein and a little fat, the glycemic index loses some of its significance because the protein and fat slow the absorption of the carbohydrate. That’s why the glycemic index is really much ado about nothing and the same could probably be said for the casein and whey argument. It’s just the latest in a long string of new angles that supplement companies use to promote their protein: free-form vs peptides, concentrate vs isolate, ion exchange vs microfiltration, soy vs whey, casein and whey mix vs pure whey and so on. Every year, you can count on some new twist on the protein story to appear. Certainly there are going to be advances in nutrition science, but all too often these “new discoveries” amount to nothing more than marketing hype.

What about amino acid pills? Amino acids pills are simply predigested protein. Proponents of amino acid supplementation claim that because the amino’s are predigested, the body will absorb them better, leading to greater improvements in strength and muscle mass. It sounds logical, but this is a gross underestimation of the body’s capacities and actually the reverse is true: The human digestive system was designed to efficiently process whole foods; it was not designed to digest pills and powders all day long. Amino’s are absorbed more rapidly in the intestine when they are in the more complex di and tri-peptide molecules.

Your body gets better use of the aminos as protein foods are broken down and the amino’s are absorbed at just the right rate for your body’s needs. In “Exercise Physiology; Energy Nutrition and Human Performance,” authors Katch and McArdle state that “Amino acid supplementation in any form has not been shown by adequate experimental design and methodology to increase muscle mass or significantly improve muscular strength, power, or endurance.”

Furthermore, consuming predigested protein when you are seeking fat loss is not necessarily advantageous because it shortchanges you of the thermic effects of real food. Whole foods have a major advantage over protein supplements; they stimulate the metabolism more. This is known as the “thermic effect of food.” Protein has the highest thermic effect of any food. Including a whole protein food with every meal can speed up your metabolic rate as much as 30% because of the energy necessary to digest, process, and absorb it. This means that out of 100 calories of a protein food such as chicken breast, the net amount of calories left over after processing it is 70. In this respect, the fact that protein foods digest slower than amino acid tablets is actually an advantage.

A final argument against amino acid supplements is the cost. Amino’s are simply not cost effective. If you don’t believe it, pick up a bottle and do the math yourself. One popular brand of “free form and peptide bonded amino acids” contains 150 1000mg. tablets per bottle and costs $19.95. 1000 mg. of amino acids equals 1 gram of protein, so the entire bottle contains 150 grams of protein. $19.95 divided by 150 grams is 13.3 cents per gram. Let’s compare that to chicken breast. I can buy chicken breast from my local supermarket for $2.99 a pound. According to Corinne Netzer’s “Complete Book of Food Counts,” there are 8.8 grams of protein in each ounce of chicken, so one pound of chicken (16 oz) has about 140 grams of protein. $2.99 divided by 140 grams equals 2.1 cents per gram. The amino acids cost more than six times what the chicken breast does! I don’t know about you, but I’ll stick with the chicken breast.

The biggest advantage of protein supplements is not that they can build more muscle than chicken or egg whites or any other whole food protein, the biggest advantage is convenience. It is easier to drink a protein shake than it is to buy, prepare, cook and eat poultry, fish or egg whites. Consuming small, frequent meals is the optimal way to eat, regardless of whether your goal is fat loss or muscle gain. To keep your body constantly in positive nitrogen balance, you must consume a complete protein every three hours. For many people, eating this often is nearly impossible. That’s when a high quality protein supplement is the most helpful.

Aside from convenience, the truth about protein supplements is that they offer few advantages over protein foods. There is no scientific evidence that you can’t meet all of your protein needs for muscle growth through food. As long as you eat every three hours and you eat a complete protein such as eggs, lean meat or lowfat dairy products with every meal, it is not necessary to consume any protein supplements to get outstanding results. Whey protein does have some interesting and useful properties and supplementing with a couple scoops each day is not a bad idea, especially if you are on a low calorie diet for fat loss or when you’re using a post workout shake instead of a meal. Aside from that, focus on real food and don’t believe the hype.

References

1) Groff, James, et al, Advanced Nutrition and Human Metabolism, West Publishing company, 1995.

2) Fruhbeck, Gema. Slow and fast dietary proteins. Nature, 391: 843-844

3) Boirie, Y. et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc National Acad Sci, 94: 14930-14935, 1997

4) Lemon, Peter, Protein and Exercise: update, Medicine and Science in Sports and Exercise, Vol 19, No. 5, S179 - S190, 1987

5) Carraro, F., et at, Effect of exercise and recovery on muscle protein synthesis in human subjects. Amer Journal of physiology, 259: E470, 1990

6) Lemon, Peter, Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle? Nutrition reviews, 54:S 169-175, 1996

7)Bounous, G., et al, The immunoenhancing property of dietary whey protein concentrate. Clinical and Investigational Medicine, 11: 271-278. 1988.

Sadler, R., The benefits of dietary whey protein concentrate on the immune response and health. S Afr. J Dairy Sci, 24: No 24, 1992

9) Bounous, G., Dietary whey protein inhibits the development of dimethylhydrazine-induced malignancy. Clinical and Investigational Medicine, 12: 213-217, 1988

10) Bounous, G., et al, The biological activity of undenatured dietary whey protein; role of glutathione. Clinical and Investigational Medicine, 14: 4, 296-309, 1991

11) Netzer, Corinne. The Complete Book of Food Counts. Dell Publishing, 1997

12) Katch, Katch & McArdle, Exercise Physiology; Energy, Nutrition and Human Performance, Wiliams and Wilkins, 1996.

About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com.

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Holiday Fitness <--Click To Read More

How to Stay on Your Diet and Stay in Shape Over the Holidays Without Turning into a Miserable Scrooge! (A Holiday Survival Guide) By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com My mom makes the most amazing Christmas cake in the world; it’s been a tradition in our family for as long as I can remember. First, she mixes up a light, fluffy, vanilla cake mix, pours it into the pans and then pops it in the oven. After it’s been baked, she stacks the cake in two layers with whipped cream spread generously between each layer. She then pours on red and green Jell-O, which

Healthy Foods 101 <--Click To Read More

A Message to People Who Want to Eat the Healthiest Foods in the World and Don't Know What They Are… Here's How To Get Started Today... Are you struggling with your weight? Are you over weight? Or under weight? Are you trying to eat healthier but don’t know where to start? If you answered yes to any of those questions you definitely need to read on … Eating healthy is not just for people with a weight problem. Sure, that’s where many folks get their first awakening to the benefits of eating healthy. The bottom line is that we have

Introduction to Digestive Enzymes <--Click To Read More

The human body produces some 22 different digestive enzymes. Many more are found in the fruits, vegetables, meats, grains and other foods, many people are lacking enzymes because of inadequate diets, over refined foods, environmental toxins and poor health. Natural healers often prescribe enzymes supplements to treat the following conditions: indigestion, heartburn, gastric disorders, hypertension, nervousness, nightmares, stress, brittle hair and hair loss, flatulence, gout, weight problems, gall bladder stress, flu, colds, sinus congestion, breast lumps, parasites, cholesterol, hiatal hernias, duodenal ulcers, hyper activity, chronic fatigue syndrome, hepatitis, diverticulosis, crohns disease, colitis, back pain, canker sores, herpes, mucous congestion, arterial plaque,

The Worlds Healthiest Foods <--Click To Read More

Table of Contents Vegetables Grains Beans and Legumes Fruits Nuts, Seeds and Nut Butters Soy Foods Dairy Meat, Poultry and Eggs Fish and Seafood Herbs, Spices and Other Condiments Oils and Fats Beverages Chocolate Sweeteners Water Vegetables Many take vegetables for granted without really taking into consideration what good it can do to our body. Aside from the fact that some of them look and taste unusual, we practically ignore most of them on sight. In truth, many health experts believe that vegetables are a great day-to-day added sustenance to the human body. Different kinds of vegetables offer their own blend of nutrients that can provide us the energy we need for our daily routine, keep our

What Color Is Your Diet <--Click To Read More

QUESTION: Dear Tom: I’ve seen quite a few diet books lately that are based on the color of the foods you eat, including the rainbow diet, the color diet and the “color code” (sounds like the Da Vinci code, LOL!) Anyway, I’ve been reading your newsletters for a long time and I know how you feel about diet pills, books and gimmicks and I was wondering what you thought about these programs. Is it just another gimmick? ANSWER: Based on the clever titles, it might be tempting to dismiss these programs as gimmicks, and

The Basic Nutrients and Nutrition <--Click To Read More

There are certain basic nutrients which are necessary for the body to achieve maximum growth and energy production. It is important to know which foods to eat and in what quantity in order to ensure that you get the necessary supply of each of these nutrients. Beyond this, you also have to be concerned with the relative balance of each of the nutrients - how much of one you need in relation to how much of the others. No matter what kind of metabolism or body type you possess, the biochemistry of the body requires specific combinations if you want to

Are Toxins in Your Fat Cells Released When You Lose Weight? <--Click To Read More

By Tom Venuto www.BurnTheFat.com QUESTION: Dear Tom: I have been following your Burn The Fat system with good results. I am losing body fat and maintaining my current lean mass. I've noticed that during my calorie deficit phase I sometimes suffer from light headedness and nausea out of the blue for no particular reason but not during my maintenance phase. I was looking into it and read an article that said that toxins from the food in the "typical American diet" of processed crappy foods get stored inside our fat cells along with excess dietary fat when we overeat, and when

Secrets to Sleeping Soundly <--Click To Read More

Contents: The Definition of Sleep and What it Does About Sleep Research What is REM (and is it important)? Are Dreams Important? What is Circadian Rhythm? What is Insomnia? Do You Need a Sleep Test? How Light Affects Sleep How serious is Persistent Insomnia What are Snoring and Sleep Apnea? Your Infant and Sleep (Beware of SIDS) What is Narcolepsy and Is It Treatable? How to Prevent Sleepwalking and Night Terrors Sleep and the Immune System What Is Lucid Dreaming ---------------------------------------------------------------------- The Definition of Sleep and What it Does Why is sleep important? Sleep needs no definition, especially for most people who have longed for the

Carbohydrates <--Click To Read More

Carbohydrates are made up of atoms of carbon, hydrogen, and oxygen synthesized by plants through photosynthesis. The basic carbohydrates are: Monosaccharide Glucose (blood sugar) Fructose (fruit sugar) Galactose (a kind of milk sugar) Oligosaccharides Sucrose (table sugar) Lactose (milk sugar) Maltose (malt sugar) Polysaccharides Plant polysaccharides (starch and cellulose) Animal Polysaccharides (glycogen) Simple carbohydrates, such as those found in fruits and processed sugar, metabolize very quickly in the body. Complex carbohydrates, starch and cellulose primarily, are found respectively, in foods like potatoes and rice and in a wide Variety of vegetables. Complex carbohydrates take longer to metabolize and therefore have a kind of time-release effect in providing energy to the body. Carbohydrates are

7 Super Supplements <--Click To Read More

7 Super Supplements a Free Pdf Click Here About The Author AS A COACH AND FITNESS PROFESSIONAL, JON BENSON’S unique skill set has been called “the ultimate blend of Anthony Robbins and Bill Phillips.” He is living proof of his methods, as a mere eight years ago he was clinically obese and near death. Jon is now an internationally recognized sports nutritionist and transformation life-coach, specializing in mental strategies for the excellence lifestyle, fat-burning nutrition and superior physical fitness. He is the creator and co-author of Fit Over 40 (one of the most popular fitness e-books in history) and two new bestsellers:

Why Should I Buy a Water Ionizer <--Click To Read More

Why is Ionized Water Better? Ionized water is a powerful antioxidant. Imagine having the ability to take normal tap water and turn it into an antioxidant with a NEGATIVE ORP (or charge), which retards the aging process. Put simply, a high or rising ORP causes oxidation of our cells and therefore aging. The negative ORP of ionized water literally retards the aging process by counteracting this rising ORP. Ionized water essentially renews us at a cellular level. For instance, real fresh squeezed orange juice has a negative ORP of -250. So does KYK Harmony water. Although we can only drink a few

Lowering Your Cholestrol <--Click To Read More

TABLE OF CONTENTS INTRODUCTION WHAT IS CHOLESTEROL, LDL & HDL? DIAGNOSING CHOLESTEROL CAUSES CHOLESTEROL MEDICATIONS NATURAL TREATMENTS HERBAL REMEDIES LIVING HEALTHY INTRODUCTION Cholesterol has been around for thousands of years. It’s a natural function of the human body. The modern story of cholesterol and how it affects us today, actually began during a government study in 1951. The Pentagon sent pathologists to Korea to examine the bodies of servicemen who lost their lives during the war. Autopsies were conducted on 2,000 soldiers. The results were astounding to the medical community of that time. Normally, no one under 35 dies of coronary heart disease. Remember, this was 1951! More

Vitamins <--Click To Read More

Vitamins are organic substances that the body needs in minute amounts and that we ingest with our foods. Vitamins do not supply energy, nor do they contribute substantially to the mass of the body, rather, they act as catalysts, substances that help to trigger other reactions in the body. There are two basic categories of vitamins: Water-soluble and Fat-soluble. The water-soluble vitamins are not stored in the body, and any excess amounts are flushed out in the urine. The fat-soluble vitamins are dissolved and stored in the fatty tissues of the body. It is necessary to take in water-soluble vitamins on

Calisthenics & Stretching Guide <--Click To Read More

Table of Contents Different Types of Fitness Training Cardiorespiratory Fitness Muscular Fitness Flexibility Evaluating Lifestyle Nutrition The Role of Supplements in Fitness Training Basic Circuit Training Advanced Circuit Training Fine Tuning Programs Stretching Exercises at Work and Traveling Calisthenics and Stretching For the Elderly Calisthenics and Stretching for teens Workout Do's and Don'ts Different Types of Fitness Training Improve Your Fitness Level Through Calisthenics How Do You Know if You’re Physically Fit? Yes you do regular morning exercises like a 20-minute walk in the park, jumping jacks and jogging. But how can you be sure if you are really considered as a physically fit person? Physical fitness in broad terms is determined by a good condition in your

7 Super Supplements <--Click To Read More

7 Super Supplements a Free Pdf Click Here its free. This Special Report is 31 pages long and contains only direct links to the supplements I recommend. For example, I love Shawn Phillip's Full Strength® and a supplement called Tributsol. Both are recommended in my Top 7 List. And, both have direct links to the two product sites. I sell NONE of these supplements personally. You will also find this Special Report is thoroughly researched with studies cited. About The Author AS A COACH AND FITNESS PROFESSIONAL, JON BENSON’S unique skill set has been called “the ultimate blend of Anthony Robbins and Bill

Health And Fitness Is Not <--Click To Read More

Health And Fitness Is Not A 12-Week Program By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Not long ago, one of the members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly), sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before. "I want to enter a before and after fitness contest called the “12 week body transformation challenge." I could win

Your Home Fitness Program! <--Click To Read More

Table of Contents First Things First How Much Exercise Do You Need? Basics of Fitness Resistance Training How to Combat Fatigue Walking Costs Nothing Beginner Fitness Program Intermediate Fitness Program Advanced Fitness Program Workout Gear Exercise Guide Fitness and Nutrition Exercise and Your Health Sport Training Inexpensive Equipment First Things First First things first: Motivation for a home fitness program The modern lifestyle each person has to contend with has resulted in quite a number of problems affecting both mental and physical health. People live their lives with only one goal in mind and that is to produce more, earn more and consume more. This has resulted in serious problems with the way people live their lives

Why And How Detoxification Helps For Overall Health <--Click To Read More

By Sandra Kim Leong Toxin levels are increasing at alarming rates day-to-day. Just consider the rising number of health issues (such as, cancer, cardiovascular diseases, obesity, headaches, fatigue, persistent coughs, constipation, allergies, etc.) in today’s world. Toxins exist both externally (outside our body) and internally (inside our body). Through food, toxins exist when there are chemicals, pesticides, food addictives or drugs. Through the environment, air and water pollution are the chief areas of toxins. We get these external toxins when we eat, breathe or touch. Internally, our bodies produce toxins as a normal everyday function. For instance, perspiring and clearing our

How I Got “Ripped” Abs For The Very First Time <--Click To Read More

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com I’ll never forget the very first time I got ripped, how I did it and how it felt. I’ve never told this entire story before or widely published my early photos either. Winning first place and seeing my abs the first time was sweet redemption. But before that, it was a story of desperation… I started lifting weights for bodybuilding when I was 14 years old, but I never had ripped abs until I was 20. I endured six years of frustration and embarrassment. Being a teenager is hard enough, but imagine how I felt being

How To Repair A Damaged Metabolism <--Click To Read More

By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com If you've caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time. The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in

Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good <--Click To Read More

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure. So what does impress me? What gets my attention? I pay attention to what the “long term maintainers”

Biology And Body Fat <--Click To Read More

Did You Inherit Fat Genes? The Truth About Biology And Body Fat By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com "Battle Your Biology? Fat Chance," proclaimed a headline recently in the health section of the New York Post newspaper. Quoting new research and citing psychologists, dietitians and physicians, the article says that more and more evidence proves that your weight is genetically determined, and if you're fat, "it's not your fault." "We've known for a while that genes - more than environment and behavior - explain obesity" argues Dr. James Rosen, an eating disorder specialist and professor at the University of Vermont. While genetics are definitely

SECRETS TO LOOKING AND FEELING YOUNGER <--Click To Read More

INTRODUCTION The truth is we begin the aging process just as soon as we pop out of the womb. Every day of our lives our bodies slough off and regenerate new cells. The speed at which that process takes place when we are children is vastly different as we get older. For years explorers searched for the illusive “fountain of youth.” Unfortunately, it does not exist or you wouldn’t be reading this. Every day you are bombarded daily with commercial messages that attempt to lure you into believing that the most recent miracle drug is just what you need

Mental Training Tactics For Health And Fitness Success <--Click To Read More

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com Understanding the mind's role in motivation and behavior is one of the most critical elements in fitness success. If you struggle with changing habits and behaviors or if you can’t get motivated, then even the best training and nutrition program is not much help. A fascinating fact about your subconscious mind is that it's completely deductive in nature. In other words, it’s fully capable of working backwards from the end to the means. You don't need to know how to reach a goal at the time you set the goal. If you "program" only the desired outcome

The Abdominal Training Secrets Interview <--Click To Read More

With Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com And David Grisaffi, CHEK, CFT, PN www.FlattenYourAbs.net TV: Hi David, thanks for taking the time for this interview because I know how busy you are and that, among other projects, you run a training studio in Tacoma, you’re a wrestling coach and you keep a full client load. I’ve known you for a couple years now through the Internet and the emails we’ve sent to each other and you’re very well known within the fitness industry - especially in the sports training field. But on the off chance that some of the people listening to this interview don’t
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