Hola, David - I've read that article before, and honestly Venuto makes some good points (his core thoughts about speedy fat loss are well taken), but his math examples are really wrong. The funny thing is he factors out one of the main things he mentions at the beginning of the article - "weight" is made up of fat, water, and other mass -- but then he completely ignores water in his equations. I do feel that everyone who is trying to lose fat needs to pay attention to fat loss and not overall weight. Seriously, friends - would you care what the scale said if you had no visible "chub," and were strong and fit? You wouldn't care how much you weighed. :-) As you move forward, here are a couple of things that help me out when the scale is discouraging: - Any normal person is going to fluctuate 2+ pounds per day, depending on how much you've sweated, ate, gone to the bathroom (or not), how much undigested food is in your system, etc. So - don't sweat the daily numbers! Use them as a signpost, sure - but a weekly number makes a little more sense. - go by how you feel and how you look first. The scale is second. I use "the pants method." Go find a pair of pants you'd like to fit into. Try them on once a week. Pants don't lie. :-) - Water retention is always a big one. Fitness models are usually dehydrated, so don't compare yourself to them. Too much sodium can make you retain excess water, so can binge eating. If you weigh yourself after your workout and you're a pound or two lighter, trust me - it wasn't fat. :-) - Even if you're not "really working out," do some pushups, situps, light exercises, something, anything! The more you tell your body that you need your muscles, the less it will look to them as an energy source. - Keep control of your calories during your feeding window. An easy way to do this is to write down your desired body weight, multiply it by ten, and that should give you your daily intake. So, let's say you weigh 250 pounds, but you'd like to weigh 180. 180 x 10 is 1800 calories. That should be your daily target. Now, if you exercise more than an hour per week, increase your multiplier by 1 for every hour after the first one that you exercise. In other words, if you exercise two hours a week, multiply by 11 instead of 10. Three hours? Multiply by 12. It's basic, sure - but it's helpful and a pretty sound method in my opinion. Have fun y'all! Phil --- On Tue, 1/26/10, David <david@davidnyman.com> wrote:
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