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12-PART FAT LOSS MINI-COURSE
Part 9 of 12 "Lose weight without exercise" is one of the most common claims made in the weight loss business... But can you really get lean - and more importantly, stay lean - without working out? Find out in this installment of BIG FAT LIES. Train hard and expect success, Tom Venuto, Fat Loss Coach --------------------------------------------------------------------------------------------------------------- 
Can you lose weight simply by cutting calories (dieting)? Yes. Some people do it out of necessity. For example, I know wheelchair-bound individuals who lost weight with calorie restriction alone. I also know people who were very obese and had orthopedic problems (making exercise difficult at first). They chose to get started only with dietary restriction, then added the exercise later. They also lost weight. For able-bodied people however, dieting is the absolute WORST way to lose weight! Two Ways To Create A Calorie Deficit And Lose The Fat As you learned in lesson 5, to lose weight, you need a calorie deficit. You also learned that there's more than one way to create a calorie deficit: 1. One way is to decrease the amount of calories you consume (eat less). Ideally, you should combine the two - eat less and burn more. When you burn more, the best part is, you can achieve a calorie deficit without cutting food intake so much. You also get a better body out of the deal. Diet can take weight off. But no amount of dieting can give you a "hot" body that's fitter, stronger and more muscular. ONLY training can do that! Top 10 reasons why exercise ("burn") not diet ("starve") is the superior method of losing body fat: The most effective fat-burning programs in the world always contain two types of exercise - weight training and cardio training. The reasons to include both could go on for pages, but here are the top 10: 1. Exercise makes achieving a large caloric deficit easier. The Science Behind Burning More, Not Just Eating Less For years, I've been a strong advocate of weight training and cardiovascular training to "burn the fat" instead of just dieting. The scientific research agrees: “Strength training may have greater implications than initially proposed for decreasing body fat and sustaining fat free mass. Research suggests that adding exercise programs to dietary restriction can promote more favourable changes in body composition than diet or physical activity on its own.” “Treatments relying only on energy restriction commonly cause substantial loss of lean tissue” “Increasing daily activity and regular exercise plays an important role in weight maintenance due to an impact on daily energy expenditure and a direct enhancement of insulin sensitivity.” “Physical activity is a critical factor for successful body weight regulation. Physical activity facilitates weight maintenance through direct energy expenditure and improved physical fitness.” “Reduced energy expenditure appears to facilitate weight gain in individuals susceptible to obesity." The Lies And Deceptions That Fuel The $50 Billion Weight Loss Machine With this kind of proof, why is there any debate at all? Well, the biggest reason is because the weight loss industry thrives on novelty. Without “what’s new,” there's no story. People want to hear about some "cutting edge" pill or "revolutionary" diet breakthrough. The industry also bets on laziness. Exercise is a hard sell because it's perceived as work. Advertisers know there's a lazy side hard wired into human nature, so they do everything they can to make their weight loss solutions look quick, easy and painless. I believe the fact that we need to exercise - for health, quality of life AND for improved body composition - is such a common sense and intuitive conclusion that I find it almost comical that there's any debate about it at all. THINK ABOUT IT: What will your body look like after dieting without training? Dieting without training creates a “skinny fat person” - someone with a low body weight but little if any muscle, and the last 10 lbs of stubborn fat is left defiantly clinging to your hips, butt, thighs, abs or "love handles!" Here's what else I believe about exercise vs dieting:
It's tempting to keep looking for some kind of "no-sweat" secret, whether in the form of a special diet technique, a magic fat burning pill or whatever, but in the end, diets fail you time and time again. So remember out motto: don't starve the fat... BURN THE FAT! In the next lesson, you'll discover the dark side of rapid weight loss and hear the truth about how quickly you can safely take off the pounds - for good - without risking a rebound. It's crucial information to know for setting goals. Until then... 
Train hard and expect success, Tom Venuto, Fat Loss Coach DID YOU MISS ANY LESSONS? Big Fat Lies Part 1: You have to starve yourself Big Fat Lies Part 2: You need "Fat burner supplements to lose weight" Big Fat Lies Part 3: You can believe everything you read in the magazines Big Fat Lies Part 4: "Diet drinks and protein shakes help you burn fat" Big Fat Lies Part 5: "Calories don't count" Big Fat Lies Part 6: "The quick and easy lie" Big Fat Lies Part 7: "The genetics lie" Big Fat Lies Part 8: "The low carb lie" Burn The Fat Home Page 
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