Hi Subscriber,
BURN THE FAT, FAT FURNACE
"Big Fat Lies" mini course
"Big Fat Lies" mini course
Brought to you by Kirk Huggins Rogers
and www.heroicfitness.com
and www.heroicfitness.com
This post contains the first part of your
12-part mini-course, BIG FAT LIES.
12-part mini-course, BIG FAT LIES.
Please note: This mini course is sent automatically
to you by email every other day, if you go to my website and subscribe to my newsletter.
to you by email every other day, if you go to my website and subscribe to my newsletter.
In this lesson, you will learn the physiological
truth about why very low calorie diets cannot work
long term and why they are only quick fixes
that lead to eventual weight re-gain...
truth about why very low calorie diets cannot work
long term and why they are only quick fixes
that lead to eventual weight re-gain...
Train smart and expect success,
Kirk Huggins Rogers
Physique Transformation Specialist
Physique Transformation Specialist
Certified Fit to Fight Instructor
Fat Loss Coach
Fat Loss Lie #1:
::: "You have to starve yourself to get a lean body" :::
What if I told you that very low calorie diets will actually
make you fatter in the long term, and that there's an almost
embarrassingly simple way that you can eat more and still burn
more fat?
make you fatter in the long term, and that there's an almost
embarrassingly simple way that you can eat more and still burn
more fat?
I know it sounds too good to be true, but you're about to see the
science behind it, and I've got the real-world results to prove
it, so read on.
science behind it, and I've got the real-world results to prove
it, so read on.
To get rid of fat, the laws of energy balance and thermodynamics
declare that you have to consume fewer calories than you burn.
declare that you have to consume fewer calories than you burn.
Sorry, there’s no way around it. There's no such thing as
"calories don't count." Run for cover the next time you hear
that claim because it's absolutely false and any scientist
will tell you that.
"calories don't count." Run for cover the next time you hear
that claim because it's absolutely false and any scientist
will tell you that.
Calories DO count. You must have a "calorie deficit" to
burn fat off your body.
burn fat off your body.
However, the fatal flaw in most popular diet programs is that
the calorie deficit is too aggressive or too extreme.
the calorie deficit is too aggressive or too extreme.
Have you ever been told that to get a lean body you had to eat
1200 calories a day or 1000 calories a day or even less? Did you
ever just get FED UP with no results and tell yourself, "That's it,
I'm just hardly going to eat anything," because you were desperate
to get the pounds off as fast as possible?
1200 calories a day or 1000 calories a day or even less? Did you
ever just get FED UP with no results and tell yourself, "That's it,
I'm just hardly going to eat anything," because you were desperate
to get the pounds off as fast as possible?
Yeah, sure, it works in the beginning, because there's a HUGE
calorie deficit at first, but there’s also a HUGE irony:
calorie deficit at first, but there’s also a HUGE irony:
When you cut your calories too far, eventually YOUR BODY ADAPTS.
If you're a Star Trek fan, it's kind of like the BORG, where a
phaser weapon works against the alien BORG creatures once, but then
they adapt, and soon the same phaser blast no longer does anything.
phaser weapon works against the alien BORG creatures once, but then
they adapt, and soon the same phaser blast no longer does anything.
Well, diets are kind of like that, aren't they? It's because
YOUR body adapts too.
YOUR body adapts too.
You "fire" a low calorie diet at your body and it zaps off some
weight in the beginning. But then your body figures out what's going
on. Your body doesn't care that you want to look good in a swimsuit;
your body thinks you're under attack! Your body thinks you're about
to starve to death!
weight in the beginning. But then your body figures out what's going
on. Your body doesn't care that you want to look good in a swimsuit;
your body thinks you're under attack! Your body thinks you're about
to starve to death!
When you fire something extreme at your body (like hardly eating),
your metabolic rate slows down in order to protect you.
your metabolic rate slows down in order to protect you.
This "defense mechanism" is often called, "the starvation response."
When you go into starvation mode, here are some of the consequences:
1. Your body releases fewer fat-releasing and fat-burning enzymes
such as hormone sensitive lipase and lipoprotein lipase.
such as hormone sensitive lipase and lipoprotein lipase.
2. Your fat cells release less of the hormone leptin, which is
the signal that tells your brain you are well fed and not
starving (it's the "anti-starvation" hormone)
the signal that tells your brain you are well fed and not
starving (it's the "anti-starvation" hormone)
3. Fat burning hormones crash, including your levels of T3 (no, not
the latest Arnold terminator movie, T3 is the active form of thyroid
hormone, the important "metabolism-regulating hormone" that you've
probably heard about before).
the latest Arnold terminator movie, T3 is the active form of thyroid
hormone, the important "metabolism-regulating hormone" that you've
probably heard about before).
4. You lose muscle. Muscle is metabolically-active tissue, which
means it takes a lot of energy just to keep it. When you're "starving,"
you're in an "energy crisis", so excess muscle is the LAST thing
you need. Muscle becomes expendable, and your body cannibalizes
your own lean tissue.
means it takes a lot of energy just to keep it. When you're "starving,"
you're in an "energy crisis", so excess muscle is the LAST thing
you need. Muscle becomes expendable, and your body cannibalizes
your own lean tissue.
5. Appetite hormones go ballistic. When you're starving, a part of
your brain called the hypothalamus switches into high gear and flips
the appetite switch, sometimes to the point where you become ravenous
and cannot fight these physiological cravings with willpower.
your brain called the hypothalamus switches into high gear and flips
the appetite switch, sometimes to the point where you become ravenous
and cannot fight these physiological cravings with willpower.
Bottom line: It's hormonally, metabolically and physiologically
impossible to achieve permanent fat loss by starving yourself.
impossible to achieve permanent fat loss by starving yourself.
And that's the first BIG LIE:
Any program that's extremely low in calories may work in the short
term,
but the "honeymoon" never lasts for long.
term,
but the "honeymoon" never lasts for long.
In the long run, very low calorie diets can actually make you fatter.
Eventually, they lead to binge eating and weight re-gain and you end
up with less muscle and a slower metabolism than when you started.
Eventually, they lead to binge eating and weight re-gain and you end
up with less muscle and a slower metabolism than when you started.
The good news is, you don't have to starve yourself to get
a lean body. In fact, you can eat more and burn more fat.
a lean body. In fact, you can eat more and burn more fat.
Here's how:
"BURN THE FAT, FAT FURNACE" ACTION STEPS:
1. Avoid very low calorie diets.
Before going on any diet, look at the recommended calories.
You'll probably discover that in most cases, you are required
to slash your calories to "starvation" levels (1200 or less
for women, 1800 or less for men, and active people need even more
Avoid the temptation of the quick fix.
You'll probably discover that in most cases, you are required
to slash your calories to "starvation" levels (1200 or less
for women, 1800 or less for men, and active people need even more
Avoid the temptation of the quick fix.
2. Make sure your calories are customized.
Depending on your activity level, age and gender, your calorie
needs may be much higher or much lower than the average person.
If a diet program recommends the same amount of calories for
everyone, that should be a red flag to stay away. It could be
perfect for someone else, but starvation level for you.
3. Decrease calories just a little below maintenance.
needs may be much higher or much lower than the average person.
If a diet program recommends the same amount of calories for
everyone, that should be a red flag to stay away. It could be
perfect for someone else, but starvation level for you.
3. Decrease calories just a little below maintenance.
Decrease your calories conservatively - only about 20% below your
daily maintenance level. A mild calorie cut doesn't trigger the
starvation response as much.
daily maintenance level. A mild calorie cut doesn't trigger the
starvation response as much.
For example: If you're female and you maintain your weight on
2150 calories per day, a 20% deficit is 1720 calories per day
(correct). Conventional diets might have you slash to 1000 or 1200
calories per day or less without emphasis on exercise (incorrect)
2150 calories per day, a 20% deficit is 1720 calories per day
(correct). Conventional diets might have you slash to 1000 or 1200
calories per day or less without emphasis on exercise (incorrect)
4. Increase your calorie deficit more by increasing activity
If you only cut calories slightly below maintenance, then
how do you reduce body fat without the process taking forever?
Simple, you BURN more calories and increase your deficit by
increasing your activity. No brainer simple.
how do you reduce body fat without the process taking forever?
Simple, you BURN more calories and increase your deficit by
increasing your activity. No brainer simple.
First, if you're not doing so already, you should aim for three
days per week of strength training with weights.
days per week of strength training with weights.
Second, you should do at least three days per week of moderate
to vigorous cardiovascular exercise.
to vigorous cardiovascular exercise.
Third, if you wish to accelerate fat loss more, or if you need to
break a progress plateau, you bump up your activity even further
by adding additional cardio sessions or increasing the intensity
or duration of your current workouts.
break a progress plateau, you bump up your activity even further
by adding additional cardio sessions or increasing the intensity
or duration of your current workouts.
It also helps to get more physical activity in general, or
participate in sports or recreational activities that you enjoy.
participate in sports or recreational activities that you enjoy.
Bottom line:
The first secret to permanent fat loss is to BURN THE FAT,
don't STARVE THE FAT
don't STARVE THE FAT
Some exercise physiologists today, such as Dr. John Berardi, refer
to this concept as "energy flux." That's a fancy way of saying,
"Eat more, burn more," and that's what the Burn The Fat, Fat Furnace philosophy
is all about.
to this concept as "energy flux." That's a fancy way of saying,
"Eat more, burn more," and that's what the Burn The Fat, Fat Furnace philosophy
is all about.
To learn more about the Burn The Fat, Fat Furnace philosophy stay tuned for the next installment
of BIG FAT LIES; there are 11 more on the way!
of BIG FAT LIES; there are 11 more on the way!
Heroic Fitness Success Stories
------------------------------
I had tried every thing to lose weight. I worked out all the time, drank lots of water, ate healthy, and took diet pills but i never saw results. Then I started working out with Kirk, and the weight fell off. It was fun and it wasn't hard. Kirk made it really easy to lose the weight. I started at a size 12 and now I am a size 4. I am so happy happy with my weight loss, it really has changed my life. I recomend Kirk to every one I know. He is truely a genius and really great person. I told him that he should be training celebrities because he is that good at what he does.
--Sarah Frye
I am Britnie Turner, your Miss North Carolina United States 2009 and 2010. Also, I was a top 5 finalist in the Miss United States 2010 Pageant. I will be competing in other state and national pageants this year, and I am looking to improve my chances by getting the best bod possible!
I have researched trainers over the past 2 years but have never been able to find one who:
1.) Genuinely cares
2.) Really motivates me to do and be my best
3.) Isn't a creep
4.) Is REAALLY worth the money
When I finally found Kirk Huggins Rogers of Heroic Fitness it was through at least 6 direct testimonies from his clients who have achieved amazing results and couldn't stop praising his work! I had to meet this guy, just to see if what everyone was saying could possibly be true.
Well, I tested him out and long story short he is everything you need to get the results you want! I am looking forward to a great year not only preparing for the competition but continuing my new life where my mind and body are disciplined and healthy. I am very blessed to have found someone that can help me and push me to finally achieve my goals. Thank you Kirk!
--Britnie
I have been working out avidly since my high school years. I had competed in amateur bodybuilding competitions during my teenage years and had always made physical fitness a priority. Unfortunately life had thrown me a curveball which prevented me from continuing with my passion until 2 years ago when I met Kirk Huggins Rogers of Heroic Fitness.
I had been fighting a losing weight loss battle and hit a plateau with my workout routines. As any athlete knows it is always best to have someone review a program and to have them make adjustments to allow the body to continue making progress. It was Kirk Huggins Rogers’ knowledge and expertise on the subject that made it possible for me to loose more than 38lbs taking me from 235lbs to 197lbs and to shed more that 20% body fat from 32% to 11% over the course of a year!!!! Kirk implemented a custom made meal plan program along with a unique workout regime that he revised as I achieved milestones on my fitness pathway.
I attribute my results to Kirk from Heroic Fitness and his power to inspire and motivate which allowed me to make physical fitness apart of my lifestyle!!!!
--Nate
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