Ask Tom Venuto

How Do Bodybuilders And Fitness Models Get So Lean?

Ask The Fat Loss Guru

QUESTION: "Tom, on your

Burn the Fat

website, you wrote: 'Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind!

Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up much of their lean muscle."

There seems to be a contradiction unless I'm missing something. Why do bodybuilders and fitness competitors have to go through a 12 week 'transformation' prior to every event instead of staying 'lean and mean' all the time? If they practice the secrets exposed in your book, shouldn't be staying in great shape all the time instead of having to work at losing fat prior to every competitive event?"

ANSWER: Thanks for your question. There's a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don't remain completely ripped all year round, and it's the very reason they are able to get so ripped on the day of a contest...

You can't hold a peak forever or it's not a "peak", right? What is the definition of a peak? It's a high point surrounded by two lower points isn't it? Therefore, any shape you can stay in all year round is NOT your "peak" condition.

The intelligent approach to nutrition and training (which almost all bodybuilders and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

I am NOT talking about bulking up and getting fat and out of shape every year, then dieting it all off every year. What I'm talking about is going from good shape to great shape, then easing back off to good shape.... but never getting "out of shape."

Makes a lot of sense, doesn't it?

Here's an example: I have no intentions whatsoever of walking around 365 days a year at 4% body fat like I appear in the photo on my website. Truth be told, that is day of contest condition.

Off-season (when I'm not competing), my body fat is usually between 8 - 10%. Mind you, that's very lean and still single digit body fat, I don't stray too far from competition shape, but I don't maintain contest shape all the time. It takes me about 10-12 weeks or so to gradually drop from 9% to 3.5%-4.0% body fat to "peak" 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 4% body fat, and even if I could, why would I want to? For the few weeks prior to competition I'm so depleted, ripped, and even "drawn" in the face, that complete strangers walk up and offer to feed me.

Okay, 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 forcing yourself to hold extreme low body fat. Unless you're a natural "ectomorph" (skinny, fast metabolism body type), your body will fight you and you'll always be hungry.

Not only that, anabolic hormones may drop and sometimes your immune system is affected as well (and I hate to say this, but sometimes - for some people - even the, uh... "reproductive functions"... decline a bit when you're that lean).

Hey, I'm just being honest. It's just not "normal" to walk around all the time with literally NO subcutaneous body fat.

Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% body fat. Some years I've stayed leaner - like 6-7%, (which takes effort), especially when I knew I would be photographed, but I don't let my body fat go over 10%. Thats "the line" I draw - it's like a personal "rule" for me.

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? Probably not. Many show up fat and out of shape (relatively speaking) 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) all the time. And this is one of the reasons that 95% of people can't lose weight and keep it off - 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 as your body adapts to the chronically lowered food intake and reduced body weight.

But if you diet for fat loss and push incredibly hard for 3 months, then ease off for a while and eat a little more (healthy food, not "pigging out"), your metabolic rate is re-stimulated.

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.

That's how we physique athletes do it...

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 problem! They know how to get back into shape fast.

Bodybuilders have the tools and knowledge to hold a low body fat all year round(such as 9% for men, or about 15% for women), 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 super 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 and fitness/figure competitors do, only on a more practical, real-world level?

So even if you have no intention of ever being a bodybuilder, don't you agree that there's something of value everyone could learn from physique athletes?

Don't model yourself after the huge crowd of "losers" who gobble diet pills, buy exercise gimmicks and suffer through starvation diets like automatons, only to gain back everything they lost! Instead, learn from the leanest athletes on Earth - natural bodybuilders and fitness competitors...

These physique athletes get as ripped as they want to be, exactly when they want to, simply by manipulating their diets in a cyclical fashion between pre-contest "cutting" programs and off season "maintenance" or "muscle growth" programs.

Even if you have no desire to ever compete, try this seasonal "peaking" approach yourself and you'll see that it can work as well for you as it does for elite bodybuilders.

If you're interested in learning even more secrets of bodybuilders and fitness models, visit the Burn The Fat website at:

Burn the Fat

Train hard and expect success,

Tom Venuto,
Fat loss coach

Burn theFat.com

About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book,

Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book)

which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

Burn the Fat.com

Lose Fat Tummy Weight Loss Products - Spot the Scams

You have decided it is time for you to lose weight and you are interested in following a weight loss program, well be warned there are hundreds of programs ranging from downright useless to outright scams.

So how do you spot the scams and select a program that does what it says?

Rule number one, if it seems too good to be true it probably is so don’t believe claims that you will get a Mr. or Miss Universe body in just a month, which is impossible.

Rule number two check out the claims made by program providers by seeking reviews on the internet; a quick Google search will throw up all the reviews you will need to asses the product.

Rule number three, if the program suggests taking pills (not a favorite of mine and one I would not recommend) check with your doctor especially if you are on medication.

Rule number four, read the offer thoroughly and decide if you are entirely comfortable with what is being proposed, after all you must see the program through if there is to be any chance of success

Rule number five, and I would suggest this is the most important, check that the program comes with a guarantee, if it doesn’t the odds are that this program is a likely scam or one that is doomed to fail.

What would I recommend?

Do you want free gifts for just looking at a weight loss program plus 100% guarantee when you sign up; of course you do so your man is Tom Venuto.

Just hit this Fat Burn Link now.

This has worked for thousands, be its next success story and take a no obligation look at the Fat Burn Program now

Eight great foods to aid weight loss

I often refer to some of the best available foods to aid weight loss but I make no apologies if some of the recommendations below are repeated in other postings, it is always helpful to be reminder of the foods that are best for our body.

• Whole Grains - Choose whole grains over that of processed grains. Oatmeal, breads, pastas, and brown rice will keep your blood sugar steadier and help make it easier for your body rid itself of fat. Also whole grains keep you feeling full for longer.
• Milk - Contains calcium another good metabolism booster. To get the maximum benefit from milk drink about a pint of semi skinned every day. Calcium also strengthens your bones.
• Lean Proteins – Choosing lean cuts of meat, as well as eggs and cheese will help you to replace your carbohydrate calories with the kinds of proteins that will help you lose weight. These foods help you to feel full longer and keep your blood sugar steady.
• Vegetables – Consume a good variety of vegetables and they will keep you full for longer and provide you with all the iron, vitamins and minerals you require and the best part is that they contain hardly any calories.
• Olive Oil – Just think of the Mediterranean way of eating because Olive oil is a great health food. It helps you lose weight because it’s one of the healthy fats and healthy fats keep your metabolism pumping. Research shows that olive oil is also beneficial for your heart.
• Nuts – Nuts are full of nutrition and they contain ‘healthy’ fats which can be beneficial for your heart and aid in keeping your metabolism functioning at a high level. One drawback is that they are high in calories, so just a handful a day will suffice. You should also be aware that the range of nuts available contain different health giving properties.
• Beans - Beans are a great food for promoting weight loss as they are full of complex carbohydrates. They make delicious meals and you will stay fuller for a longer period of time after a meal. They are also very nutritious and contain a high amount of iron.
• Fish – Not only is fish an excellent source of protein and has all the benefits of the other lean proteins but it makes such delicious food, you must eat fish at least once a week, I would even suggest three times. Fish contains omega 3 fatty acids which is a little better source of protein than others. These fatty acids keep the heart healthy.

These are not only excellent foods from a health and weight loss perspective but also are delicious tasting so experiment and enjoy.

Five exercise tips for weight maintenance

Keeping to a healthy weight can be a challenge but by implementing these five tips you will succeed.

Be realistic

Do not knock yourself out it is counter productive, you do not need to spend hours a day in the gym in fact just 30-40 minutes of moderate physical activity five days a week will contribute to achieving and maintaining a healthy weight.

If 40 minutes is too long the split it up into a few sessions throughout the day. The key to your success is to build regular exercise into your everyday life.

Aerobic exercise

Every brisk physical activity that requires the heart and lungs to work harder counts as aerobic exercise. Running, swimming, tennis, cycling, gardening, and even briskly running the Hoover around the house, all count.

Regular aerobic exercise increases your metabolic rate which means that even when you are not exercising, your body uses more calories overall, which in turn will help you achieve your weight loss.

You must enjoy the exercise

Different types of exercise suit different types of personality. Some people prefer the gym or competitive sports such as football, rugby, netball and tennis whilst others find that they prefer to join in group activities such as running clubs or aerobics.

Stick to something you enjoy otherwise you will get bored and lose motivation and interest.

Record your progress

Set targets and keep a record of your progress you will be inspired when you see how your times improve and with your weight loss. Continually set new targets as you progress.
Involve your friends and work colleagues

You may find it difficult to progress on your own and find that in company and with the support of others targets are more easily achievable. So persuade friends and work colleagues to join you the time goes quicker sharing a laugh and joke together.

Believe, work hard and you will succeed.

Tom's Top 10 fruits

In this final of a series of articles I will reproduce the weight loss food advice I have been given by Tom Venuto, weight loss coach who has produced one of the best selling systems available over the past 7 years, namely Burn The Fat

Here he lists his 10 top fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Other stuff he eats I have taken directly from his site which I recommend you visit Fat Burn Link now.

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flax seeds, flaxseed oil (supplement - not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

Discover out more about this brilliant coach and his incredible weight loss successes just hit the Fat Burn Link now

Tom's Top 10 lean proteins

In this third of a series of articles I will reproduce the weight loss food advice I have been given by Tom Venuto, weight loss coach who has produced one of the best selling systems available over the past 7 years, namely Burn The Fat

Here he lists his 10 top lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout

Discover out more about this brilliant coach and his incredible weight loss successes just hit the Fat Burn Link now

Tom's Top 10 vegetables

In this second of a series of articles I will reproduce the weight loss food advice I have been given by Tom Venuto, weight loss coach who has produced one of the best selling systems available over the past 7 years, namely Burn The Fat

Here he lists his 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

Discover out more about this brilliant coach and his incredible weight loss successes just hit the Fat Burn Link now