how to burn fat off quickly and effectively

Download How To Burn Fat Off Quickly and Effectively

Post on 18-Jan-2015



Devices & Hardware

0 download

Embed Size (px)


How to Lose Stomach Fat and Trim up your Belly Using Secrets From the Man With 3.7% Bodyfat. Please visit


  • 1. Six Pack AbsRevealed Secrets from the Man with 3.7% Body Fat Straight Talk from Fat Loss Expert Tom Venuto,Author of Burn the Fat, Feed the Muscle:www.burnthefat.comCopyright 2008-2012, Burn The Fat Enterprises. All rights reserved.This report is NOT for sale and may not be resold. This is a FREEreport and may be freely distributed or shared, provided none of theinformation or links are changed.

2. Six Pack Abs RevealedSIX PACK ABS REVEALEDAfter 18 years in the fitness business, How do I getgreat abs is still BY FAR the most frequently askedquestion I receive out of the over 30,000 emails thatcome into my office every month. No doubt its becauseabs are the one body part that most people are themost frustrated with.Although their questions are often phrased differentlyand each persons situation seems unique, my answerto How do I get great abs is almost always the sameand youre about to hear it1,000 Sit-ups and Crunches a Day, and Still No Abs!One question I received recently REALLY got myattention because a young guy told me he was doing1,000 crunches and sit-ups a day and said he stillcouldnt see his abdominals. He wrote:Tom: I have been working out for around a year now and Icannot get my lower abs into any type of shape. Imstarting to see my upper abs a little bit, which is great, butdespite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with my regular workout onthe weights, I still have a tire around my waist. What elsecan I do?What did I tell him? Well, I gave him the same answerIve given thousands of people over the years, which isthe only true secret to great absIt takes training to increase strength, build enduranceand DEVELOP the abdominals, but to SEE the definitionin your abdominalsor any other muscle group for thatmatteris almost entirely the result of low body fatlevels.2 Tom Venuto 3. Six Pack Abs RevealedThis may sound counter-intuitive, but if you cant seeyour abs, its not an issue of muscle development atall. You simply have too much body fat covering up theab muscles. The lower abdominal area also happens tobe the one place that most peopleespecially menstore body fat first.Theres a Scientific Reason Why Your Lower Ab Flab Is theLast to Go: Belly FatA Big ProblemMost people dont have their fat distributed evenlythroughout their bodies. Each of us inherits agenetically determined and hormonally-influencedpattern of fat storage just as we inherit our eye or haircolor. In other words, the fat seems to stick to certainareas more than others.Theres a scientific reason for this. Your fat cells are notjust inert storage tanks for excess fuel. They areactually endocrine glands which send and receivesignals from the rest of the body. You could say thatyour fat cells talk to your body and your body talksto your fat cells. This occurs through a hormone andreceptor system.For body fat loss to occur, you must first get the fatcells (adipocytes) to release the fat into thebloodstream. THEN, the free fatty acids must bedelivered to the working muscles where they areburned for energy.For fat to be released, the hormone adrenaline(epinephrine) must be secreted and send a signal toyour fat cells. Your fat cells receive this hormonal signalvia adrenaline receptors called adrenoreceptors.Fat cells have Beta 1 (B1) and Alpha 2 (A2) receptors.B1 receptors are the good guys. They activatehormone-sensitive lipase, the enzyme that breaks downthe fat and allows it to be released into the bloodstreamto be burned. A2 receptors are the bad guys. 3 4. Six Pack Abs Revealedblock the fat-releasing enzymes in the fat cell andencourage body fat formation.How Body Fat Storage Patterns Affect You and Keep YourAbs from ShowingWhats the point of all this physiology? Well, it turns outthat in men, the lower abdominal region has a higherconcentration of A2 receptors, so this gives us onepossible explanation of why the lower abdominal regionis often the first place the fat goes when you gain it,and the last place it comes off when youre losing it.(Incidentally, the fat in womens hips and thighs is alsohigher in A2 receptors.) This situation is dictated bygenetics and by the hormonal and enzymatic pathwaysjust discussed.Think of ab fat like the deep end of the swimming pool.No matter how much you protest, there is no way youcan drain the deep end before the shallow end.However, dont let this discourage you. Lower ab fatWILL come off, it will simply be the last place to comeoff. Simply put: First place on, last place off.This helps to explain why abdominal exercises havelittle impact on body fat loss. Its a huge mistake tothink that hundreds or thousands of reps of abexercises will remove lower abdominal fat, except tothe degree that it burns calories and contributes to acalorie deficit. What removes the fatall over yourbodyis a calorie deficit and that comes fromdecreasing food intake, increasing activity, or acombination of both.What I suggested to this young man was cutting backthe ab training, spending the time he was wasting onexcess ab exercises for more intense, calorie-burningcardio and weight training for the rest of the body. Ialso suggested he do an accounting of his food intake,get his nutrition in order and decrease his caloriesslightly if necessary.4 Tom Venuto 5. Six Pack Abs RevealedAs it turned out, his diet was a mess, and as nutritionexperts like to say, You cant out-train a lousy diet.Its a monumental error to think that 1,000 reps of abwork a day will make your abs finally pop when yourdiet is a disaster and leads to fat storage. Its not thatab exercises arent important. But all the ab exercisesin the world wont help as long as you still have body fatcovering the muscles. You cant spot reduce withabdominal exercise and YOU CANT SEE YOUR ABSTHROUGH A LAYER OF BODY FAT!My Championship-Winning Ab Workout RoutinePersonally, I only do about 15 minutes of ab work twotimes per week, with anywhere from two to fourexercises for about 10-25 reps per exercise. Forgetabout thousands of reps of sit-upsits a waste of time.The reason my abs look the way they do is not fromendless repetitions, but because I get my body fatdown into the single digits with a highly specialized fat-burning diet program.Heres a recent ab routine that Ive used (forbodybuilding/ab-development purposes). I do thisroutine only twice a week and I change the exercisesapproximately every month so my body doesnt adapt.I prefer a slightly higher rep range than other musclegroups, but as you can see, its far from doing athousand reps a day.Superset Exercise Sets Reps RestAHanging leg raises 315200 Hanging knee-ups (bent-knee leg raises)3152060 secondsB Weighted Swiss ball crunches (or weighted cable crunches) 315200 Incline bench reverse crunches 3152060 seconds 5 6. Six Pack Abs RevealedHow to Use Cardio for MAXIMUM Fat BurningTimes have changed since the aerobics revolution of the1970s and 1980s. For years, aerobics was the darling ofthe fitness world. Then scientists began to acknowledgethe benefits of weight trainingfor everyone, not justfor bodybuilders.Recently, the pendulum has swung the other directionand weve actually started hearing fitness expertssuggesting that cardio should be kept to a minimum oreven avoided completely. Thats the way things tend togo in the fitness world: they swing back and forth intrends, from one extreme to another. Lots of cardio orno cardio.I suggest you avoid trend-hopping and pay closeattention to what actually works, by people who knowwhat they are talking about (such as bodybuilders, whoare the leanest muscular athletes in the world). Doingnothing but cardio is a mistake. But cutting your cardiocompletely is also a mistake. The truth lies in themiddle. Maximum fat burning occurs when you combinecardio training and weight training together.Those who are genetically gifted with above averagemetabolisms will find that a slight drop in food intakeand just a few days a week of cardio will usually do thetrick. However, most people who are struggling with fatloss (sometimes referred to as endomorph body type)are simply NOT burning enough calories to get theresults they want. The answer for them is more activityto burn more calories.For health and weight maintenance, I suggest 3 shortcardio workouts per week, about 20-30 minutes persession. But for maximum fat loss, I recommend 4-7days per week of cardio or other physical activity for30-45 minutes (based on results), at a moderate pace.You can mix up the type of cardio you do, or choose thetype you enjoy the moststationary cycling, stairclimbing, elliptical machines, aerobic classes and other6 Tom Venuto 7. Six Pack Abs Revealedcontinuous activities are all excellent fat burners (itdoesnt have to be indoors or on a cardio machine).If time efficiency is a concern for you, you could do 2-3of these cardio workouts as high intensity intervaltraining and youll achieve very good results with brieferworkouts. Even as little as 20-25 minutes per sessioncan get great results IF your intensity level is highenough.Remember, seeing your abs is about low body fat. Lowbody fat is about burning calories and creating a caloriedeficit. You create a calorie deficit by increasing thenumber of calories you burn and/or decreasing theamount of calories you take in from food. Increasingintensity is one way to burn more calories in less time.NOTE: To reach the ripped 3.7% body fat level yousee in my photos, I do cardio 7 days a week for 30-45minutes per session, in addition to my 4 weight trainingworkouts per week.7 Nutrition Secrets for Great AbsThat leads us to nutrition. Many people say thatabdominals are made in the kitchen, not in the gym,and theres a lot of truth to that. You can do thousandsof reps of ab work every week, but if your nutrition isnot in order, you can forget about getting a great set of6-pack abs.Here are my 7 nutrition secrets for great abs:1. Eat about 15-20% below y