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En Elite Fitness noticias de este junto, we\'ve got three awesome bodybuilding articles. The first is "Low Carb Intelligence vs. Estupidez de la Carb bajo" by my friend Tom Venuto. The low carb diet is not inherently stupid, but fast food restaurants, food product manufacturers, supplement companies, and weight loss programs are capitalizing on it in a big way in 2004 and once again, their taking you for a ride!
Segundo, we\'ve got a cool article by Tom explaining Why bodybuilders and fitness competitors go through a 12 week \'transformation\' prior to every event instead of staying \'lean and mean\' all the time.
Y finalmente, Tom Venuto let us publish his inspirational photos from his modeling shoots and competitions - along with his article - HOW TO LOSE THE LAST FEW POUNDS OF AB FLAB...
Even those stubborn fat pockets that don\'t seem to budge!
Tom is a guru who really puts his money where his mouth is and let\'s you take a close look at his classic V-shaped, físico ganador del Premio. Disfrutar!
1. Baja en carbohidratos inteligencia vs. estupidez de la carb bajo.
Baja en carbohidratos inteligencia vs. estupidez de la carb bajo
Remember that movie with Jim Carey, “Dumb and Dumber?” And remember the sequel to that movie, “Dumb and Dumberer?” Bien, the low carb mania that is sweeping the globe today has reached a level beyond dumberer... It’s more like dumberererer (try to say that five times real fast)
There is an epidemic of “low carb stupidity” running rampant among millions of people throughout the world today – and fast food restaurants, food product manufacturers, supplement companies, and weight loss programs are capitalizing on it in a big way in 2004!
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Low carb intelligence
Adjusting your approach according to your health status, your goals and your body type, not according to generalizations preached by dogmatic diet “gurus.”
Low carb stupidity #3
Going on the Atkins diet (or any other very low carb/ketogenic diet) with absolutely no idea why you’re doing it or how the diet works (going on it because “everybody” is doing it and because you see it advertised everywhere.)
Low carb intelligence
Studying the physiology and biochemistry of the low carb diet and completely understanding all the pros and cons. Then making an informed decision whether to restrict carbs based on your own personal goals, needs and heath status.
Low carb stupidity #4 Thinking that very low carb (ketogenic) dieting is a maintainable “lifestyle.” Low carb intelligence Understanding that reasonable (moderada) restriction of carbs can be a helpful short term strategy for fat loss, a good way to reach a peak, a legitimate method to control appetite, and an effective way for some people to control insulin. But also understanding that a balanced diet of natural foods is probably the most suitable of all the diets for health, lifelong maintenance and weight control. Low carb stupidity #5 Believing calories don’t count if you just cut out your carbs (or not counting calories because it’s “too much work.”) |
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Low carb intelligence
Knowing that fat loss always did and always will boil down to calories in vs. calories out. Taking the time and effort to crunch your numbers (at least once), typing up your menu on a spreadsheet, keeping a diary, and/or using nutrition tracking software.
Low carb stupidity #6
Staying on a low carb diet that has stopped working (or never worked in the first place).
Low carb intelligence
Adjusting your diet according to your results; understanding that a common definition of insanity (and/or stupidity) is to continue to do the same things over and over again, while expecting a different result.
Low carb stupidity #7
Believing that you don’t need exercise because all you need to do is cut carbs.
Low carb intelligence
Knowing that dieting is the worst way to lose fat and that exercise is the best way to lose fat (Quemar la grasa, don’t starve the fat).
Low carb stupidity #8
Using the argument; “There’s no such thing as an essential carbohydrate” as justification for low carb dieting.
Low carb intelligence
Realizing that textbook definitions of “essential” can be taken out of context to promote a fad diet and that just because there’s technically no “essential” carbohidratos (as there are essential amino acids and fatty acids) doesn\'t mean carbohydrates aren’t “essential” in other respects.
Low carb stupidity #9
Using the argument, “You have to eat fat to lose fat” as justification for a high fat, low carb diet, without explaining it or putting it in context (exactly how much fat and what kind of fat?)
Low carb intelligence
Understanding the importance of essential and omega three fats (the good fats), but not taking any single nutritional principle to an extreme (como, “If a little fat is good for you then a lot is even better.”)
Low carb stupidity #10
Saying, “All carbs are bad” or “All carbs are fattening.”
Low carb intelligence
Avoiding generalizations, and instead, having multiple distinctions about carbohydrates (and other foods) so you can make better choices. Por ejemplo:
Low GI vs. high GI carbs
Simple vs. complex carbs
Starchy vs. fibrous carbs
Natural vs. refined carbs
High calorie density vs. low calorie density carbs
Low carb stupidity #11
Not clarifying your definition of low carbs.
Low carb intelligence
Realizing that there are “very low” carb diets, “low” carb diets, and “moderate” carb diets and that you cant lump them all together. (Some people consider The Zone Diet, a 40% of calories from carbs, a low carb diet, others consider 40% carbs quite high).
Low carb stupidity #12
Believing that carrots are fattening because they’re high on the glycemic index and because a popular fad diet book says so.
Low carb intelligence
Have we lost all vestiges of common sense? With an average carrot clocking in at 31 calories and 7.3 grams of carbs, do you really think that this orange-colored, nutrient-dense, low-calorie, all-natural, straight-out-of-the-ground root vegetable is going to make you fat? (Si es así, you are in "carbohydrate kindergarten.")
Low carb stupidity… Lucky #13
Eating lots of processed and packaged low carb foods (including those protein “candy bars”)… and thinking you’re “being good” and “following your diet.”
Low carb intelligence
Realizing that natural, unrefined foods are one of the keys to lifelong weight control and that anything man made and refined is NOT an ideal “diet” food – including the highly processed low carb foods that are all the rage this year. (Doesn’t this bandwagon reek of the late 80’s and early 90’s “no fat” craze, when all those ”fat free” foods were being passed off as healthy diet food, but were really highly processed and full of pure sugar?)
--End of Stupidities--
Forgive me for the obvious dashes of sarcasm, but sometimes I just can’t help myself and I end up going into rant mode… I think the last time this happened was in my newsletter #22 almost a year ago… remember that one… the one where I wrote about the ad for the candy bar that increases your bench press by 50 libra? Yeah... I heard those bars are especially effective when you combine them with low carb potato chips (weren\'t those low fat potato chips a few years ago??? Oh nevermind... it\'s all soooo confusing!)
For information on a more balanced method of fat loss which is also individualized, natural and maintainable for life... and which teaches you a new, safer, more moderate and more effective “twist” to the old low carb diet, visit please take a look at this article.
If you’re already on the Quemar la grasa program and getting great results, email me and tell me about your success story!
Here’s couple “success story” emails I received just recently:
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For dozens more success stories, or find out more about the program, please read more.
Volver a la Tabla de contenidos.
Question of the Week - Por qué tienen los culturistas y fitness competidores ir a través de un 12 week \'transformation\' prior to every event instead of staying \'lean and mean\' all the time?
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Hi Susan, It’s all about "peaking" Any shape you can stay in all year round is NOT your “peak” condition. You can’t hold a peak forever or it’s not a "pico", derecho? What is the definition of a peak? It’s a high point surrounded by two lower points isn’t it? The intelligent approach to nutrition and training (which almost all bodybuilders, fitness and figure competitors use), is to train/diet in a seasonal or cyclical fashion and build up to a peak, then ease off to maintenance (or growth phase). What you\'re doing is going from good shape to great (pico) forma, then easing back off to good shape.... but never getting "out of shape." Makes a lot of sense, no lo hace? |
Here’s an example: I have no illusions whatsoever of walking around 365 days a year at 3.7% body fat like I appear in the photo on my website. Off-season, when I\'m not competing, my body fat is about 9.5%. Mind you, that’s very lean and still single digit body fat (I don’t like double digits!)I don\'t stray too far from competition shape, but I don\'t maintain contest shape all the time. It takes me 12-14 weeks or so to gradually drop from 9.5% a 3.5%-4.0% body fat to "pico" for competition with NO loss of lean body mass...using the same techniques I reveal in my e-book. It would be almost impossible to maintain 3.7% cuerpo gordo, and even if I could, why would I want to? For the few weeks prior to competition I’m so ripped, and “drawn” in the face, that complete strangers walk up and offer to feed me. bueno, so I’m just kidding about that, but let’s just say being “being ripped to shreds” isn’t a desirable condition to maintain because it takes such a monumental effort to stay there. It’s probably not even healthy to try to force yourself to hold extreme low body fat. Your body will fight you unless you’re a natural “ectomorph” (skinny, fast metabolism) body type.
Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% cuerpo gordo. Some years I’ve stayed leaner - como 6-8%, (which takes effort), especially when I knew I would be photographed, but I don’t let it go over 10%. This practice isn’t just restricted to bodybuilders. Athletes in all sports use periodization to build themselves up to their best shape for competition. Is a pro football player in the same condition in March-April as he is in August-September? Not a chance. Many show up fat and out of shape (relativamente hablando) for training camp, others just need fine tuning, but none are in peak form... that’s why they have training camp!!! There’s another reason you wouldn’t want to maintain a “ripped to shreds” physique all year round – you’d have to be dieting (calorie restricted) Todo el rato. And this is one of the reasons that 95% of people cant lose weight and keep it off -- they haven’t mastered the art of training and dieting in seasons or cycles. They are CHRONIC dieters... always on some type of diet. Know anyone like that? You can’t stay on restricted low calories indefinitely. Sooner or later your metabolism slows down and you plateau. But if you diet for fat loss and push incredibly hard for 3 meses, then ease off for a while and eat a little more (healthy food, no "pigging out"), your metabolic rate doesn’t slow down.
In a few weeks or months, you can return to another fat loss phase and reach an even lower body fat level, until you finally reach the point that’s your happy maintenance level for life – a level that is healthy and realistic – as well as visually appealing. Bodybuilders have discovered a methodology for losing fat that’s so effective, it puts them in complete control of their body composition. They’ve mastered this area of their lives and will never have to worry about it again. If they ever “slip” and fall off the wagon like all humans do at times … No hay problema! They know how to get back into shape fast. They have the tools and knowledge to hold a low body fat all year round (como 9% for men, or maybe 14-16% para las mujeres), and then at a whim, to reach a temporary “peak” of extremely low body fat for the purpose of competition. Maybe most important of all, they have the power and control to slowly ease back from peak shape into maintenance, and not balloon up and yo-yo like most conventional dieters! What if you had the power to stay lean all year round, and then get De Verdad lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up? Wouldn’t you like to be in control of your body like that? Isn’t that the same thing that bodybuilders do, only on a more practical, real world level?
So even if you have no competitive aspirations whatsoever, don’t you agree that there’s something of value everyone could learn from physique athletes? This is powerful, life changing stuff. Don’t follow the huge crowd of losers who follow fad diets like automatons – MODEL EXCELLENCE!
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