Author and fitness expert Tom Venuto has worked with some of the leanest people in the world. His book Burn the Fat, Feed the Muscle shares some health and weight loss tips from body builders and fitness trainers in the industry. Here he shares some of those secrets with us.
The Carbohydrate Cycling Secret
Low carb diets can work, but most people don't want to give up their carbs forever and restricting carbs makes it hard to stick with low carb plans.
There's a better way where you don't have to give up all your carbs: the "lean people (bodybuilder and fitness model) secret of carb cycling. Some days you have fewer carbs and some days you have more carbs (there are high carb days and low carb days). If you work out, you have more carbs on your training days.
This is the secret for burning fat and building muscle at the same time. This is a good psychological trick too because on the low carb, lower calorie days, even if you get hungry you can say to yourself, "I can wait… The next high carb day is right around the corner."
The Three-Minute Breakfast Secret
If you ask a body builder or fitness model if they ever skip breakfast, they will always say no!
Their three-minute breakfast secret is simple: protein powder and oatmeal. It takes 3 minutes to make and 3 minutes to eat. No excuse to EVER skip breakfast.
Contrary to popular belief it doesn't have to be bland porridge it can be delicious with my "almost instant" recipes. You can flavour it up with blueberries, natural peanut butter (yum!), cinnamon and applesauce, walnuts or flaxseeds.
The Protein Snack Secret
There are some interesting science facts about protein that eggs especially increase metabolism (thermic effect of food) and suppress hunger. This means snacks like eggs or a banana will help burn the fat and feed the muscle.
This is so simple but helps so much to control those late day binges and cravings.
The Fat Loss Accelerator Secret
If you want to burn fat faster, you need to increase the calorie deficit either by burning more or eating less.
But there's a little trick to speed up the fat loss the most while keeping all your muscle: reduce the starches and sugar, but don't reduce the protein or non-starchy vegetables.