Top 10 Foods that Burn Fat
February 24, 2008
Foods That Burn Fat: The Top 10 Lists
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle.
Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.
I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.
Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.
This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.
It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.
I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).
Instead, our focus should shift towards these questions:
* How can we build an eating program that we can enjoy while still getting us leaner and healthier?
* How can we build an eating program that helps us control calories?
* How can we build an eating program that improves compliance?
Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!
Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”
These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.
My 10 top natural starchy carb and whole grains
1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
My Top 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
My top 10 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
10. Trout
My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, 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).
Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc)
I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!
About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com
Missions With Purpose 2007 Year End Report
February 23, 2008
· Planting Churches (making disciples for Christ is our main purpose)
- San Juan Cosala, Jalisco—now almost 6 years old, has a children’s ministry to over 80, a youth ministry to over 20 and the church is growing.
- Jocotepec, Jalisco– the Church is 3 years old. 16 years ago I began to pray for the city of Jocotepec and not just the Church that I pastored, I feel that if the churches can unify, the city can be changed for Christ, that is why I just stepped down as leader of the Church that I founded and have concentrated my efforts on promoting all the churches in Jocotepec.
- Tuxtla Gutierrez-– In 2008 we will continue serving as missions pastor in the Church in Tuxtla Gutierrez, Chiapas and will concentrate on more church planting endeavors
· Leaders Equipped for Service (attacking ego-centric leadership)
Ö In our most recent church in Bochil, Chiapas we raised up a team of leaders in addition to handing the church over to a new Mexican Pastor. Because of the servant attitude of the Church in Bochil, we do not hesitate to say that it is our very favorite church to have served as Pastor.
· Assisting the Poor and Caring for the Sick
We had the privilege of hosting a medical team from Puerto Rico in the mountains of Chiapas this year. After seeing the poverty and need for medical attention among the Chumulan Indians of Chiapas we will be focusing our attention on ministry, medical outreaches, and church planting to the Indians in Chiapas during the year of 2008.
· Children’s Ministry
Christmas 2007we ministered and gave to 680 food and toys to Children in San Juan Cosala, Jalisco. This ministry has been a real blessing as we have witnessed the changes in the hearts and attitudes of the children who have faithfully attended the Saturday morning breakfast and Bible study for 6 years now.
As you plan your year end giving please do not forget “Missions with Purpose” and the opportunity to give messages of life, hope, and love to the needy here in Latin America.
To make a special tax deductible Christmas donation before the 2007 tax season arrives click here
P.E.A.C.E. Plan
The purpose of our organization is to promote PEACE in the World by attacking the world’s biggest problems:
- Spiritual Emptiness
- Corrupt Leadership
- Poverty
- Disease
- and Illiteracy
Our plan of attack against the world’s biggest problems is carried out through the following actions:
- Planting Churches is our Main Purpose.
(to attack spiritual lostness) - Equipping Servant Leaders
(to attack ego-centric leadership) - Assisting the Poor
(to attack poverty) - Care for the Sick
(to attack disease) - Educating the Next Generation
(to attack illiteracy and minister to children)
Is Smoking a Sin?
February 20, 2008
Is Smoking a Sin?
Many Christians are under the impression that Smoking is a sin. I would like to take a balanced approach to this subject.
First let me give the disclaimer: I am not advocating nor giving you permission to do any of the items that I mention in this article. I cannot make choices for you, God doesn’t even do that. I’ll write and you make your own decisions based on the knowledge you have and your own personal convictions.
Remember my guidelines for discovering whether or not something is pleasing to God.
- Do you control it, or does is control you?
- Do you do it in excess?
- What does the Bible actually say about it?
- Does it bother your conscience (or the Holy Spirit) when you do it?
- Have you prayed about it?
First off we need to establish the fact that a habit can be either good or bad. It is something that you are accustomed to doing daily. Smoking is habit forming but so is junk food eating. Habits can control you or you can control them.
I submit to you that smoking is no more of a sin than constantly eating junk food every day.
Let’s compare a cigarette to junk food
Here are the reasons I do not smoke:
- 1. It is bad for my health, it’s a proven fact.
- 2. The cost is too much, I could use the extra money for something else
- 3. Bad breath
- 4. 2nd hand smoke- It could be offensive to others
Here are the reasons I am not a junk food addict:
- 1. It’s bad for my health; it doesn’t take a genius to figure that out.
- 2. The cost is too much, the cost for a cola, potato chips & candy bar is over $3.00
- 3. I’ll probably get fat.
- 4. Fat people- They could be offensive to others, especially in other Countries. The U.S.A is the fattest country on the planet.
So is smoking a sin? I am not going to pass neither condemnation nor judgment upon a smoker, but here are the facts:
- · Is it healthy? No
- · Is it a smart investment? No
- · Does it help my appearance? No
- · Does it motivate or encourage others? No
So is constantly eating junk food a sin? The same facts that I stated above also apply to junk food addicts, so at this point, I would probably be just as likely to say that constant snacking is just as much of a sin as smoking if you want to call smoking a sin. What do you think?
To sum up the question of “Is smoking a sin?” Smoking is no more of a sin than having to have your daily dose of junk food. Now you be the judge for your personal habits.
Food, Gambling, Television, Smoking, Dancing & Alcohol- Are Any of These a Sin?
February 19, 2008
I suspect this entry will raise some eyebrows, especially since I come from the Bible belt in Alabama where my culture is conservative.
First let me give the disclaimer: I am not advocating nor giving you permission to do any of the items that I mention in this article. I cannot make choices for you, God doesn’t even do that. I’ll write and you make your own decisions based on the knowledge you have and your own personal convictions.
Let me also clarify this entry by letting you know that your culture and geological location has a great influence on your belief system. Your views on the following subjects depend greatly upon where you live; what Country, what State, the North, South, East or West, or even what city or part of a city you live in. Many people who go to church or call themselves Christians actually have a very radical and sometimes, extreme, belief system. In our culture, in the south, many Christians are taught not to drink, smoke, gamble, or even to dance. There are also a few extra legalistic teachings floating around some churches, such as not wearing make-up, women must wear dresses, and in some places women aren’t allowed to speak in public church services.
Let me ask you a few questions: Is it a sin to drink? Is it a sin to smoke? Is it a sin to gamble? Is it a sin to dance?
Most Christians would answer yes to at least one of the above questions.Allow me to add a couple of more questions to the above list: Is it a sin to watch tv? Is it a sin to eat?
Of course not. But I want you to get a proper perspective.
Let me give you some simple anecdotes for gaging whether or not it is a sin:
-Do you control it, or does is control you?
-Do you do it in excess?
-What does the Bible actually say about it?
-Does it bother your conscience(or the Holy Spirit) when you do it?
-Have you prayed about it?
I tried to clarify at the beginning of this article, so please do NOT get me wrong and tell me that I am promoting any of the activities in this article, I am not. I just want you to think about yourself, not others right now. Think about where you live and what you believe. Why do you believe the things you do? Is it in the Bible? Was it taught to you by your family, friends, or even your church?
Is it something you have always done? Perhaps motivated by tradition or from religious customs.
I want to submit to you that I say that I am not religious, yet I perform religious activities every week. (The Bible doesn’t give us a step by step program for activities in a church service for example) Religion is simply mans way of trying to get to God. It is not entirely wrong but God desires a relationship, he is not looking for a religious person proclaiming to be a Christian. There is a difference.
Let me ask you a few more questions:
Which is worse, Drinking a glass of wine once a week or over-eating compulsively?
Is gluttony any less of a sin than drunkenness?
If a person goes to a casino once a year and gambles is that worse than watching 3 hours of television daily?
Hey I am not endorsing anything, And I am not giving you permission to do anything, I just want you to think.
Is it wrong to go to a ball and dance, Is it wrong to dance in church?
Yes, there is a difference. Dancing has been distorted by the world. But I am not going there now. I can’t dance anyways, I am a white male:) I just want you to think about the motivations behind your beliefs.
Here’s one more question:
Is it worse to smoke or to be a fat, lazy inactive person?
I guess you could see my thoughts on the subject embedded in my question. I don’t smoke, but I am not a slob either.
Most Christians say that it is wrong to Drink alcohol, smoke, gamble and dance. However they do not think that it is wrong to overeat or to watch the television all day long.
Let me say this about eating, Eating is a necessity. It is the only thing that we have mentioned that must be done. If you don’t eat, you die.
That said, overeating could also be a vice, just as drinking, smoking, gambling , sex, & television can be a vice. If you do it in excess then it is probably controlling you. If it controls you, it is your God.
There is a word that I like very much; it is called “balance”. I do not like judgmental Christians. I agree with Jesus Christ on his disdain for the Religous pharisees.
Let me give you some other thoughts on balance:
-Jesus tells us not to cause anyone to stumble by our actions. So if someone sees me drinking then they could possibly think to themselves, It is ok. However, I my drink every once in a while and they may turn into an alcoholic. So I don’t drink,; At least not in public.
- If we feel convicted because of our actions, we shouldn’t do it. But why do we feel convicted because we drink and we do not feel convicted when we overeat or live to be entertained?
If smoking bothers your conscience or offends you but does not bother your neighbors conscience, Is it a sin for your neighbor to smoke?
Let me sum up for now because this is a sensitive subject, especially among Christian and we could be here for quite a while.I guess If I really just followed his admonition to Love God with all that is within me and to love others as myself, I wouldn’t struggle so much with the above activities that could all be turned into a vice, and I most likely would not be very legalistic or judgmental towards others.
Please feel free to leave your comments and I will respond to them.
Have a Great Day!
Post Blog Titles as the Url
February 15, 2008
If you are using wordpress and would like to post your blog titles as the URl, so they will be more search engine friendly gere is what to do.
- Log in to your wordpress adminstration panel
- open the options tab at the top right
- choose the “Permalink” (the secondary set of tabs on the top)
- in the custom box type: /%postname%/
- save the info
Your blog posts titles should now look like this:
http://www.realnetsuccess.com/post-blog-titles-as-the-url.
Terry Dean has some great pointers on this subject at www. MyBloggingMastery.com
1 Million Dollars- A Sensitive Financial Topic Among Christians
February 12, 2008
When I first wrote an article on my desire to have a million dollars so that I could further God’s Kingdom by planting Churches all over the world, never did I dream that this would be such a sensitive subject among Christians.
I have been Criticized, loved, admonished and even praised for my desire to obtain a million dollars.
Could it be that televangelists have left a bad taste in every-one’s mouth because of their over-zealous appeals for donations? I am one of the first to say that there are some who have used and abused the prosperity message. However, perhaps there are some who are sincere. Only God and they themselves can really know their hearts. I know that fruits say lot, but sometimes media and even other Christians can distort the truth.
Perhaps there is a certain jealousy since I am going to obtain the million dollars and the person criticizing me is not. Maybe that person is, indeed, holier than me.
All I know is that I am going to obtain the necessary finances to use in a way that I see pleasing to God to fulfill His Purposes for MY Life.
I have already stated that I am willing to work for the money, but will also take donations because I am not limiting God.
I started the year off by giving my first-fruits or my first check to God. I used it for church planting. It turns out that my first check was almost as much as I was previously getting in one months time. Was I tempted not to give it? NEVER. I was more excited than ever because I knew that I was on the right track to receive some major financial blessings.
You may ask me how the criticism affects me. To be honest I am sympathetic toward the person who does so. I would like for he or she to receive some major financial blessings but I think they are limiting themselves with their own thoughts and attitudes.
To sum it all up, I am still making plans to obtain a million dollars, if you agree with me you are more than welcome to give me the money if you have it to spare. Otherwise I will continue to work for it as planned.
Please feel free to leave your comments and thoughts here, they will stay published even if you do not agree with my opinions. Read more
Fit on Purpose
February 12, 2008
Have you purpose in your heart to get physically fit?
Commit to Get Fit today. Visit our Site at Fit on Purpose.com
Letter To Jim
February 11, 2008
Jim,
Last night I sent you a link to 1Shoppingcart which is an extensive system for doing everything you need marketing your products.
I noticed that a few of your possible affiliates are using it and you can get a commission off of referrals to them through 1shopping cart.
here’s the link again:
There is one more affiliate Service which is Very popular, it is called ClickBank. However it does not offer sales of physical products:
The thing to do is to look for potential products that you would like to promote (in the marketplace) from there and then I’ll help you on Monday.
Just wanted to let you know that I purchased membership to Ewin Chias Super Affilate Club today as it just launched at noon. The reason I purchased it is because he is considered one of the top marketers and he is giving away some time sensitive materials.
He is also giving a discounted price today as it is his launch and then he, like all other marketers will go up in a few days.
Check it out:
Greg Recommends Ewin Chia
The other person that I recommend is Derek Gehl
Both can personally mentor you.
Here’s a canned sales letter for his club:
I’m in the middle of reading this book you may have heard
of…
It’s called “The 4-Hour Workweek” and it’s written by a
30-year-old millionaire named Timothy Ferriss — and this
sucker has been flying off the shelves from coast to coast.
The book’s philosophy essentially boils down to this…
If you manage your time, your goals, and your priorities
effectively, it’s totally possible for you to generate a
comfortable, full-time income working just 4 hours per week.
Goodbye trying to fit your social life around your 9-to-5 job,
and hello freedom and prosperity!
Seriously though — who doesn’t want that? No wonder this
book’s become an instant best-seller.
But since releasing it, Tim Ferriss has come under some
serious fire from prominent entrepreneurs who are whining
(let’s be honest) that designing your ‘ideal lifestyle’ of
minimal work and maximum play is not that simple… that it
takes YEARS of hard work, blood, sweat, and tears to make that
happen.
But I beg to differ!
I’ve know many people who have started their own moneymaking
Internet businesses from scratch. (In fact, I count myself
among their number!)
And I can tell you this without a shadow of a doubt:
The success people like us have achieved did NOT come as a
result of how much time we’ve spent working on our businesses,
but what we’ve DONE with the time we’ve spent.
For example: Someone with clear, intentional goals and a
step-by-step action plan will accomplish wayyyyy more in 60
minutes than someone who is mired in information overload and
analysis paralysis will accomplish in 8 hours.
I’ve seen high school drop outs, retirees who are downright
scared of computers, and even teenagers achieve *massive*
success on the Internet ‘working’ as little as 4 hours per
week… and in some cases, even less than that!
It’s possible — I’ve seen it, I’ve done it, and I’d like you
to do it, too.
To discover how we did it, click here now:
http://www.marketingtips.com/4
Greg
P.S. Here’s another secret for you…
You don’t have to know it all, learn it all, or spend days at
a time researching your next step to generate a full-time
income on the Internet. You simply need to surround yourself
with people who have the expertise that you don’t, and let
them steer you along towards success.
But where can you find such experts willing to openly share
their expertise and stand over your shoulder as you grow your
own moneymaking website? Click here now to find out!
http://www.marketingtips.com/4
Whichever you choose will be a good investment and you can cancel any time.
Look forward to seeing you on Monday.
Attention Age Doctrine
February 11, 2008
I have been reading the attention age doctrine.
There’s nothing for sale there.
Sure, we all know that later on Rich will be offering
something. He spends about 1 page (of our over 90)
explaining what that will be.
But I promise you, the report stands on its own.
Period.
It’s just pure, useful CONTENT.
I recommend the following action steps:
1. Clear your calendar for 90 minute TODAY.
2. Download and devour Rich’s Doctrine Part 2.
3. Put at least 3 of his tactics to work TODAY.
From Rich’s own mouth: “The people who put this
information to use IMMEDIATELY will profit the most.”
Getting Started With Adwords
February 11, 2008
I do not want to confuse you very much with the adwords so let me give you a link at a time.
To actually learn how to do adwords I recommend Perry Marshall. He is a Christian and puts out some good material.
Here’s the link:
http://m171.infusionsoft.com
He also has a monthly club that includes the adwords manual. It costs $29.95 and he gives a lot of extras. You can cancel after the first month and save money if you would like.
That Link is:
http://m171.infusionsoft.com
Just to give you an idea of how things work, you will notice that my name is in the link. I am an affiliate and receive a commission if you buy his material through my link. Most people cloak (hide) their affiliate info when you see it on a mail out or webpage.
Perry is considered the top Internet authority on adwords. This should get you started.
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