Can You Gain Muscle and Burn Fat at the Same Time?

-- By Jon Benson, Author of "7 Minute Muscle"


Many fitness pros just plain don't believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims - I have proved this to be true many times. I've had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

(Read the full article here)

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Fitness After 40

Weight Loss Tip - Don't Diet, Eat More to Lose More

First of all, I will almost never write a weight loss article without recommending that you exercise regularly. However, proper nutrition is a major factor in any healthy weight loss program, and that is what I am writing about today, but just because I don't mention exercise very much in this article does not mean that it is not important or that I am recommending losing weight by going on a diet or by eating certain foods, etc.

Now, as Tom Venuto says in his great book, "Burn the Fat, Feed the Muscle":

"Almost every conventional diet program has one thing in common. Extremely low calories."

However, as I have pointed out in several articles and Tom also points out, simply cutting calories drastically is not a beneficial or effective weight loss method. The starvation response kicks in after a while, and you can actually create a situation in where you eventually wind up gaining weight!

Witness Kirstie Alley!

So, your body needs and wants food, and consuming less food is one way to lose weight, but how do you get around the thing about not cutting calories drastically and still lose weight?

Well, as mentioned, one step is to exercise more, but the other is to eat more food...the right kind of food!

Now, one of the first steps IS to produce a calorie deficit. This means that the amount of calories you take in SHOULD be less than what you expend. However, you do NOT want to cut these calories too drastically. Start with a small reduction, and even do it over time if that makes it easier. Your goal eventually will be to cut your daily calorie intake by between 500 and 1,000 calories.

Once you have established a "slightly" lower calorie intake, start getting a little more activity. You could do both at the same time, but remember, your actual goal is to create a lifelong, healthy habit rather than just "lose weight". It always seems that good habits don't come easy, and the harder we try to create them the more they seem to evade us. That's why you should start with the habit first and then move more deeply into the activity or non-activity you are trying to establish.

Here's an example.

In his book on Kaizen, "One Small Step Can Change Your Life: The Kaizen Way", author Robert Maurer, PhD, gives the example of a woman who desparately needed to establish an exercise habit. As many times as she had been told this, and as many times as she had tried, she had always "fallen off the wagon" in a short time...if she even started at all. She knew that she needed to do it, but she was a busy single mom who simply did not see how she could fit a regular exercise program into her lifestyle.

Dr. Maurer and his colleague encouraged her to stand up and walk in place for one minute a night while watching TV with her kids. A few weeks later, she reported feeling better...and walking for MORE than a minute. Over time, she extended the time, and the intensity of her activity and eventually was actually participating in a regular exercise program.

On the food side, such as I am recommending here, Dr. Maurer uses the example of people who cut down their daily calorie intake by leaving one french fry, then two, then three, eventually not even bothering to buy the french fries in the first place.

Okay, you have decided to cut calories a little...and get a little exercise maybe. Let's call that "step one".

I guess step two would be to simply find things to eat instead of what you eat now. Remember, you eat wHAT you eat because it is a habit. All you have to do is substitute another habit. You already know a lot of the rules. For example, if I was to ask which is better for you; an apple or apple pie, I think you could come up with the right answer.

Some things may be a little more difficult or complicated, but a little research and a little common sense can go a long way. Will power is great, but if you depend on that, you may find yourself back where you started...if you ever get off the ground in the first place.

By the way, I have no problem with you eating the things you like. You just need to eat them in moderation. You know, most people do not even know how much a "serving" is or how many calories they are actually consuming per day.

In his book, "Burn the Fat, Feed the Muscle", natural bodybuilder, fitness coach, and nutrition expert Tom Venuto points out that for many women, 1,900 calories a day could be a normal intake for maitaining body weight at current levels. A Big Mac and a small order of fries provides 770 calories! That's almost half the daily amount needed simply to maintain weight at a given level for some women.

My point is NOT that there are that many calories in a Big Mac and fries (not counting a drink or hot apple pie), but that most people do not understand how much food, and how many calories, they are getting in the food they eat. I love Chili's Grilled Salmon w/ Garlic & Herbs (had it yesterday) but even it contains 630 calories!

Here's the kicker.

Despite the title of this comment, you cannot eat more than you do now and lose weight. You can, however, eat more of the foods that are good for you, such as fresh fruits and vegetables, lean meats, and high fiber foods, feel like you've had a good meal, get the nutrition you need AND lose weight.

Cut back on the calories a little, increase your activity a little, and, over time, you will begin to see a weight loss. Since we all are different and your mix of activity and food may be different from your sister's or your neighbor's, it's hard to write down a specific menu and exercise program for each person. You will have to play around with yours a little bit.

It also doesn't hurt to get a little more coaching than can be had in one small article. Frankly, I could write a series of several articles on the subject, but Tom Venuto has written what I consider to be the ultimate fat loss coaching book..."Burn the Fat, Feed the Muscle". I would recommend you start there. I have posted a review of Tom Venuto's book at http://nodiet4me.com/burn_fat.html.
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Fitness After 40

Health Tip - Fight Breast Cancer with these 5 Foods

Studies show that there are many things a woman, and a few men, can do to help lower their risk of breast cancer. Here's a list of five foods that can be part of that plan.

1. Fiber. Plant fiber attaches to estrogen and carry it out of the body.

2. Oranges and Tangerines. These fruits are high in Vitamin C, beta carotene, and folacin...which help clean up free radicals.

3. Cruciferous Vegetables. Brussel sprouts, cabbage, cauliflower, and various greens such as kale, mustard, and turnip protect against several forms of cancer.

4. Phytofats. Think olive oil, canola oil, and avacados. These fats are less likely to stimulate increase in belly fat, and that is where certain factors grow which can contribute to cancer.

5. Folic Acid. Available in fruits, vegetables and through supplementation, folic acid can help offset some other cancer risk factors.

In addition, a healthy lifestyle which includes regular exercise and good rest (the proverbial 8 hours of sleep a night is good), can also help in your plan to prevent breast cancer...or a lot of other bad things as well!

Over 40 or on the way? Check out my other blog, Fitness After 40.

Are You Prepared For The Swine Flu?

The World Health Organization and the Center for Disease Control officially declared the Swine Flu a pandemic in the spring of 2009. This had many people confused since there was not that many confirmed cases or deaths. That amount of cases or deaths is not what has these officials concerned, it is the parallels to the Spanish Flu of 1918 that has everyone so concerned.

So, Just What IS Swine Flu?

Swine Flu is a novel strain of influenza (H1N1) for which humans do not have any natural immunity. First identified in Mexico in the 2009, the Swine Flu is a combination of different existing flu viruses that have come together to make a new and very dangerous virus.

People seem to be divided into two camps; one thinks that there is nothing to worry about and the other thinks this is going to be the end of mankind - both these extremes are incorrect. Although this is a dangerous virus it is not going to wipe man off the earth but it is here and it is dangerous and the Swine Flu does need to be taken seriously.

Why Are Doctors And Health Officials So Concerned About Swine Flu?

For one thing, in 1918 the Spanish Flu pandemic killed millions of people. What made it so dangerous is who it killed; the majority of people who died from Spanish Flu were the very people who were supposed to be at the lowest risk to getting sick?

The same appears to be true of Swine Flu.

Most commonly the high risk people in an influenza epidemic are the very young and the elderly. What has the world's health officials so concerned is that a disproportionate number of people between the ages of 20 and 45 have died from being infected with the Swine Flu virus. This is the age group that is supposed to get sick less often and recover much faster when they do get sick.

What Is The Real Danger from Swine Flu?

Oddly enough, the real danger is not from the disease per se, but from the fact that people will not take the Swine Flu seriously and will wait to the very last minute to try and prepare for this pandemic. Ignorance in this case could be deadly. Millions of people are going to get infected with Swine Flu this year, and sadly many people will die needlessly.

There are steps we can take to prepare for this disease and even prevent it.

What Can Be Done About This?

We are in a unique period in human history as it relates to this very serious threat. For the first time we have the ability to get out in front of this pandemic and take certain steps to lessen its impact. Of course there are seemingly simple things like hand washing, wearing face masks, and vaccination. But there is also the steps we can take to boost our immune systems, to distance ourselves from our community if we get sick or if many are sick around us.

There really is too much to try and list everything in just this one short article.

Luckily there is alot of great information so we can get educated in what we need to do individually to collectively make a difference in our communities. The problem is that there is so much information out there it is hard to tell what is true and what is hype.

Get all the facts and learn what you can do to prevent Swine Flu. One thing you can do to prepare for Swine Flu today is to do your research and begin taking the steps to protect yourself and your loved ones. While there are many good references around on the subject. I personally recommend beginning your search for guidance with the Swine Flu Safety Handbook, an all-inclusive, simple to understand, reference guide to protecting yourself from Swine Flu this season.

Weight Loss - 5 Surprising Things That Make You Leaner

From Jon Benson, founder of Fit Over 40:

Want to be leaner?

Good deal... here's 5 tips that will help you along...

TIP 1 - Ditch The Starch

Starches, such as rice, potatoes, some veggies, oats, etc. are often considered "health foods."

While they can be healthy, they can also pack on stomach bodyfat like crazy if you overdo them.

As you may know, my "Every Other Day Diet" System (EODD) actually encourages you to eat starches and even sweets several days a week to get rid of excess bodyweight: CLICK HERE

Well... how does THAT work?

Simple: Timing is everything.

And it takes a "weekly" approach to foods rather than a daily approach. This keeps your metabolism guessing. If your body cannot figure out what you're up to, fatburning is that much more powerful. And you can get by with eating starches... at least a specific times on specific days.

But if you're not going to do EODD, then you'll have to wing it. And the best way to wing it is to simply cut starches out entirely for 4-8 weeks. Then slowly add them back a few days per week.

This is no where near as effective (or as fun) as the EODD method, but it will get you pointed in the right direction.

TIP 2 - Can The Sodas

Why diet-sodas? A recent study revealed that people who drank diet-sodas actually increased bodyfat when compared to those who drank sugar-sodas.

What the... ??

Yep. Your body cannot be fooled by aspartame and chemicals. Sorry, but that's the truth.

Here's a personal story: When I cut out the diet-sodas my bodyfat drops like a rock in a pond of clear water.

And that's what you need to be drinking: A quart of pure water per 50 lbs of bodyweight a day.

Try mixing water with lemon and a bit of Stevia (an herbal sweetener) and make lemonade. It's wonderful!

TIP 3 - Stay Hungry

It takes a special person to be hungry... and an even greater one to stay that way.

I want you to stay hungry in two ways: In how you workout and literally... stay a bit hungry before you go to bed. Not "starving"... just a bit hungry.

For your workouts, I have a great solution. If you pick up EODD you'll get a limited shot at "7 Minute Body"... Jon Benson's combination of "7 Minute Muscle" and "The 7 Minute In-Home Workout" in one book... and for more than half off... but that's a very limited deal. Gotta have EODD... you'll need them both...CLICK HERE

You see, progression -- "forced" progression -- is the best way to stay hungry. 7 Minute Body forces you to progress without thinking about it. Progression is built into the System.

As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get really hungry, eat one with half the yolk (toss the other half.) It keeps you full for an hour at least.

TIP 4 - Cardio Clarity

Hours and hours of cardio a day is not the answer. However, you can do "light" cardio (i.e. brisk walking, or riding the bike at 60% of your max) just to burn off calories. That's okay... and personally I don't find it that boring if I'm watching a TV show. It does not interfere with my main fatloss exercise (weight training... YES!) and it burns off about 400 calories an hour.

What does work is early morning fasting cardio... but you only need 9-15 minutes. Jon Benson explains GXP (Modified) in the 7 Minute Body book, available only if you pick up EODD, and you can get it at more than half off: CLICK HERE

TIP 5 - Get Raw At Night

Raw veggies with your last meal and as a snack will really help your fatburning along. Try starting with red peppers because they're sweet. You you'll eat virtually every veggie raw at night without thinking about it. Give this a shot. The fatloss is well worth it.

P.S. Jon is still giving away "Radical Fatloss Blueprint" along with EODD for a few more days. And I'm giving a lucky few the chance to pick up the Supplement-Kit that comes with Radical Fatloss for almost 100 bucks off... the video and details are here: www.everyotherdaydiet.com

Sorry... FREE for EODD Readers Only.... so pick it up today.

Apparently, Michele Obama's Fitness Trainer Thinks Like I Do

I don't know how long I have been advocating an overall approach to fitness. My advice has normally been along the line of: get regular exercise (including strength training, cardiovascular training, and flexibility exercises), eat a well balanced diet, take a daily multivitamin supplement, get plenty of rest, and try to enjoy life.

Well, at least to some extent, Cornell McClellan, Michelle Obama's personel fitness trainer agrees with me. In a recent interview, Mr. McClellan says, "...we take a holistic approach that includes strength, cardiovascular, and flexibility training."

The interview which I read also points up another fact.

Many people like to say, "I just do NOT have the time to exercise!"

Michelle Obama, a mother with two children, and a professional working woman (a lawyer) long before she was first lady, and now one of the busiest women in the world, has been working out as early as 5:30 AM for years.

I am 64 years old, and I often get up a half-hour to an hour early so that I can get my workout in. Of course, in the last few years I must admit that I find myself going to bed a half-hour to an hour earlier as well. But you know something? There is nothing on TV that attracts my interest so much that I feel deprived, and I have more fun during my waking hours.

If you don't think that I know what I'm doing, take a look at the president's wife. She is successful, intelligent, informed, busy, and well-educated, and she can afford the guidance of the best professionals in the field. If I may be forgiven a sexist remark, Michelle Obama is possibly the hottest first lady to grace the White House...and the healthiest. She feels it's worth the time and effort.

How about you?

Over 40 or getting there? I invite you to visit my other blog Fitness After 40.
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Click Here to learn how to burn the fat and feed the muscle.

People are Living Longer - Surprise!

You will probably not be surprised to learn that about half of the babies born in "rich" countries since 2000 will live to be 100.

I guess this is good news...for the babies...maybe.

The problem is, as with so many things, resources are limited, and this includes jobs.

However, there could be a good side to this redistribution of wealth.

It has been proposed that perhaps we could work less...longer. That means that we could work less, perhaps fewer hours per week, or weeks per year, for more years. This could give us time off to pursue other interests while being directly contributing and interactive members of society for a longer period of our life.

Interaction with society is something which can help fend off such age-related problems as dementia and other health problems. However, even with the years we have available at the moment, older folks, and even many younger ones, are experiencing preventable health problems.

It has long been known and well understood that regular moderate exercise, weight management, appropriate rest, mental activity, and social interaction can go a long way towards preventing ill-health and age-related conditions at any age.

How long do YOU expect to live?
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One way to live longer later is to burn fat now. Learn about how to Burn the Fat and Feed the Muscle at http://nodiet4me.com/burn_fat.html.

Sometimes Physical Conditions Make Cardio Difficult

I am 64 years old, have osteoarthritis and a bad knee from a rather rough game of soccer when I was stationed in Monterey, California in the army about 25 years ago.

I already had bad feet and was never a "good" runner before the injury and was even less of one afterwards. However, the army made sure that I kept running for many more years, so I got my cardio whether I wanted to or not. Unfortunately, in the process, I made a bad condition even worse, and today, running, one of the best cardio exercises around, has been scratched off my list of exercise options.

However, even with bad knees, there are still ways to get cardio into my personal exercise program, and you can do the same.

One of my favorite ways is with strength training.

Huh? I thought strength training and cardio just did not go together!

Depends on how you do it.

First of all, I divide my strength workout(s) into sections, and do the different workout routines on different days so that the muscles have longer periods of rest. I also use lighter weights than someone who wants to be a competition bodybuilder, so I can do more reps per exercise and put my sets closer together. This allows me to get my strength training in at a level my senior body can deal with while providing a small level of cardio exercise as well.

Next, I split exercise into short periods. I've already broken up my strength training, doing one group of exercises on Monday and Friday, and another set on Wednesday, alternating the groups from week to week. Then, I take frequent short walks that fit with my personal ability and opportunity level.

Although I can take walks, someone who even has problems with that could swim, bike, garden, or participate in some other physical activity that produces an aerobic effect. There are even chair-dancing videos available.

Whatever you do to take some of the stress off whatever weakness you personally have, the key is to do it regularly. It is better to walk for five minutes five times a day, five days a week, than do nothing at all. Combine such a simple cardio approach with some light weight dumbbell exercises, and you can get around the problem with ease.
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Are you over 40 but want to stay healthy and fit? Check out my blog Fitness after 40 at http://fitness-after-40.blogspot.com.

Want to learn how to burn fat? Check out Tom Venuto's great ebook, Burn the Fat, Feed the Muscle.