Fat Burning Foods, Foods That Burn Fat

From: Tom Venuto, NSCA-CPT, CSCS
Burn The Fat

Q: What are the best thermogenic fat burning foods for burning body fat?

A: That depends on your definition of a "fat burning food."
When you say "thermogenic," many people instantly think of supplements
or exotic herbs, hot spices or foods like cayenne, chili pepper,
mustard, cider vinegar, guarana, green tea, etc., which "magically"
ramp up your metabolism and burn off body fat.

There might be some science behind some of those things, but
focusing on tiny details (especially before you’ve mastered the
nutrition fundamentals) is putting your attention in the wrong place.
It’s like getting excited by the (misguided) idea that drinking enough
ice cold water is "thermogenic" and is going to get you ripped because
the body has to "warm it up" and that expends energy... when meanwhile,
you're skipping meals, drinking beer every weekend and working out
sporadically or not at all. That makes no sense.

I agree that details are important and that little things
matter, but when you give too much attention to small stuff (and "weird
stuff"), before you know it, you’ve fallen for the latest cabbage or
grapefruit diet. Focus on the big stuff first - the fat burning
fundamentals - only then begin to "nit-pick" and take advantage of
those "little things" that might help an extra percentage here and a
percentage there.

Dietary Thermogenesis and the Thermic Effect Of Food

Actually ALL foods are "thermogenic" because the body must use
energy to digest them. This is known as the "thermic effect of food"
(TEF) or "specific dynamic action of food." When you say "thermogenic
food" to me, I think of REAL, WHOLE FOODS.

The most thermogenic fat burning food (my "favorite") is lean
protein from solid foods, especially the following:

• chicken breast
• turkey breast
• game meats (venison, elk, etc)
• bison, buffalo
• very lean red meat such as top round and lean sirloin
  (grass fed is especially nutritious)
• almost all types of fish
• shellfish and other seafood
• egg whites (limit the yolks)

Protein powders are great for convenience and some - like whey
- even have functional properties (as antioxidants and immune boosters),
but powders aren't as thermogenic as real food. This is one of the
secrets in my Burn The Fat program - Focusing on highly
thermogenic WHOLE foods (and not a lot of shakes or powdered drink
mixes) can really crank up your metabolism due to the thermic effect of
whole food.

It’s commonly known that of all the macronutrients (protein,
carbs and fat), lean protein has the highest thermic effect. Personally, I
believe the thermic effect of protein is even higher than most people
realize. This is one of the reasons that bodybuilders eat a diet high
in lean protein and they are the leanest muscular athletes on earth. My
entire fat loss program is based on these "bodybuilding diet" secrets
(although the diet is not just for bodybuilders).

When you combine thermogenic lean protein foods with the right
amounts and types of essential fats, add in plenty of green vegetables
and just the right amount of natural starchy carbs and whole grains (at
the right times), your body will literally turn into a turb-charged fat
burning machine - without drugs, supplements or weird diet gimmicks.

A simple formula to put together a highly thermogenic fat
burning meal:

(1) Select a green vegetable or fibrous vegetable such as
asparagus,
green beans, broccoli, brussel sprouts, cauliflower, salad vegetables,
etc., and then

(2) Combine that with one of the lean proteins (previously mentioned
above).

That is the foundation of your fat burning meal (lean protein
+ fibrous carb). From there, add:

(3) Starchy carbs or grains - natural only - such as brown rice, oats,
or sweet potatoes - in the amount your calorie needs dictate and to the
degree your body can tolerate starches and grains (some people are
carb-sensitive). Fruit is also acceptable, although focus more on the
green and fibrous vegetebles due to the lower caloric density.

Also - here's a trick for optimal fat burning and maintenance
lf your lean body mass: Take advantage of "nutrient partitioning" by
eating most of your concentrated carbs (starches and grains and simple
sugars) early in the day and right after your weight training - the two
times when insulin sensitivity is at it's highest.

You can learn a lot more about this entire process of natural
thermogenesis using real food (not pills or powders) in my Burn The Fat, Feed The Muscle e-book. You'll also learn all the fat loss fundamentals, which are responsible
for 80-90% of your results. Also, for a limited time, you can get two
three free reports about fat burning foods when you order the Burn The
Fat, Feed the Muscle e-book:

(1) Foods That Burn Fat

(2) Foods That Turn to Fat

(3) The A Food B Food Lecture: How To get Good Grades on Your Food Choices.

Visit the home page by clicking here for more details: Burn The Fat

About Fitness Coach, Tom Venuto

Tom Venuto is a natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book in Internet history, "BurnThe Fat, Feed The Muscle.”

Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development and Men’s Exercise.

Get more information about Tom's Burn The Fat e-book

Burn Body Fat While You Snore

Myth or Magic: "Burn Bodyfat While You Snore?"

Jon Benson
Fit Over 40

A recent study presents us with some great news when it comes to burning bodyfat. This is rather eye-opening for the "cardio bunny" crowd -- those folks who swear by endless hours of spin classes or elliptical workouts to burn bodyfat.

Ready for the conclusion?

:: Weight training is far superior for burning
:: body fat and elevating metabolic rate
:: post-exercise than any other exercise.

If ever you wanted to start training with weights, or if you have been doing endless cardio with no results, this article is for you.

Note: I cover exactly how to make weight training simple and time-efficient inFit Over 40.



The Study

A body mass study conducted by The Human Performance Laboratory at The University of Wisconsin demonstrated that weight training of a specific variety and rep scheme elevated metabolic rates (measured though VO2 max) for thirty-nine hours.

That means you would be burning more bodyfat even when you are asleep at night. Pretty cool, isn't it?

In comparison, the average forty-minute cardio session elevates the metabolism for only a few hours post-exercise.

That is thirty-nine full hours of being able to consume more food without gaining bodyfat, all things being equal.

For the record, no other form of exercise comes close to doing that in as short a period of time as targeted weight and/or resistance training.

This degree of post-exercise calorie burn is close to the levels seen in marathoners. This is nothing new to avid weight-trainers, but it may be news to a lot of you. This is especially enlightening if you have a fear becoming muscle-bound if you venture into the weight-room area of your gym.

The Specifics

The study focused on repetitions and exercises. Certain protocols delivered the greatest results when it came to post-exercise calorie burn.

True elevation of metabolic rate did not occur if weights were too heavy, involving exercises that were done for less than six repetitions.

Even more illuminating is the fact that metabolic elevation was not significant if the weights were too light. This was defined as any exercise that took over twelve repetitions to complete.

The thirty-nine hour elevation in metabolic response was caused by a workout which stimulated the larger muscles. This involved compound weight-training movements such as squats, rows, bench presses, and curls.

The ideal way to do this is not with machines, Pilates, or baby dumbbells, but with free weights. Exercises should be targeted in the eight to twelve repetition range for maximum fat-burning metabolic effect.

Similar studies revealed a twelve-hour increase in metabolic rate using a program of about eight exercises, four sets each, and using eight to twelve reps taken to momentary completion.

This is hardly a marathon workout!

The nutrient calculation for post-workout recovery was determined to be significant, especially in comparison with more moderate forms of exercise.

This means more food is required to repair the body, and the metabolism once again is elevated.

The body mass study did not address the metabolic spike with proper post-workout nutrition, however frequent feedings that are sufficient in protein and moderate in carbs have clearly demonstrated a significant metabolic increase.

The Application

Heavy weights for lower repetitions is not an ideal strategy for post-exercise caloric burn. This would factor into the reasons why powerlifters develop strength but very little definition.

The "lighter weights, higher repetition" strategy, and its failure to produce results, is probably more important to most of us who want to use weights to sculpt our physique.

Lighter weights for higher reps is not an effective strategy for fatburning. Yet this is the protocol that many trainers use for individuals wanting to quote-unquote "tone" their muscles.

This is also the preferred strategy for many female weight trainees who have been told that heavier weights would build too much muscle.

The post-exercise caloric burn is what really pays the dividends when it comes to fatburning.

Exercise by itself burns only a marginal amount of calories during the session itself. When used in conjunction with a smart mealplan, this can be a very powerful fatburning tool.

However, bear in mind that even an intense workout, one that may burn five hundred calories or more, can be offset by a single modest-calorie meal.

The Conclusion

The bottom line is weight training rules when it comes to sculpting the body and earning the greatest post-exercise dividends.

Like a good investment, a brief but targeted weight training routine conducted just two or three times per week can produce rewards that are both short-term and exponentially powerful.

When combined with a fat-burning nutrition plan and stress-reducing exercise (such as yoga, walking, or Pilates), the rewards are greater still.

Sincerely,

Jon Benson

Creator, Fit Over 40

P.S. Here is the challenge you probably face: how to actually "do" weight training.

I understand. That is why I developed the 15-Minute Ultimate Workout Plan.

You get this plan for freee when you get The Fit Over 40 Success For Life Kit. I include it in audio and printed format. 15 minutes...that is all you need to get all of the metabolic fatburning benefits!