The
Low Body Fat Secret Of Bodybuilders And Fitness Models
The Low Body Fat Secret Of Bodybuilders And
Fitness Models
By Tom
Venuto
The secret to getting super lean – I'm
talking about being RIPPED, not just "average body fat" – is
all about mastering the art of "peaking." Most people do not have a
clue about what it takes to reach the type of low body fat levels that
reveal to see ripped six-pack abs, muscle striations, vascularity and
extreme muscular definition, so they go about it completely the wrong
way.
Here's a case in point: One of my newsletter
subscribers recently sent me this question:
"Tom, on your Burn The Fat website, you wrote:
‘Who better to model than bodybuilders
and fitness competitors? No athletes in the world get as lean as
quickly as bodybuilders and fitness competitors. The transformations
they undergo in 12 weeks prior to competition would boggle your mind!
Only ultra-endurance athletes come close in terms of low body fat
levels, but endurance athletes like triathaletes and marathoners often
get lean at the expense of chewing up all their muscle. Some of them
are nothing but skin and bone.'
"Tom, there seems to be a contradiction unless I'm
missing something. Why do bodybuilders and fitness competitors have to
go through a 12 week 'transformation' prior to every event instead of
staying 'lean and mean' all the time? If they practice the secrets
exposed in your book, they should be staying in shape all the time
instead of having to work at losing fat prior to every competitive
event, correct??"
There is a logical explanation for why
bodybuilders and other physique athletes (fitness and figure
competitors), don't remain completely ripped all year round, and it's
the very reason they are able to get so ripped on the day of a
contest…
You can't hold a peak forever or it's not a
"peak", right? What is the definition of a peak? It's a high point
surrounded by two lower points isn't it?
Therefore, any shape you can stay in all year
round is NOT your "peak" condition.
The intelligent approach to nutrition and training
(which almost all bodybuilders and fitness/figure competitors use), is
to train and diet in a seasonal or cyclical fashion and build up to a
peak, then ease off to a maintenance or growth phase.
I am NOT talking about bulking up and getting fat
and out of shape every year, then dieting it all off every year. What
I'm talking about is going from good shape to great (peak) shape, then
easing back off to good shape.... but never getting "out of shape."
Makes a lot of sense, doesn't it? Here's an example: I have no
intentions whatsoever of walking around 365 days a year at 4% body fat
like I appear in the photo on my website. Off-season, when I'm not
competing, my body fat is usually between 8 – 10%. Mind you,
that's very lean and still single digit body fat.
I don't stray too far from competition shape, but
I don't maintain contest shape all the time. It takes me 12-14 weeks or
so to gradually drop from 9.5% to 3.5%-4.0% body fat to "peak" for
competition with NO loss of lean body mass...using the same techniques
I reveal in my e-book. It would be almost impossible to maintain 4%
body fat, and even if I could, why would I want to? For the few weeks
prior to competition I'm so depleted, ripped, and even "drawn" in the
face, that complete strangers walk up and offer to feed me.
Okay, so I'm just kidding about that, but let's
just say being "being ripped to shreds" isn't a desirable condition to
maintain because it takes such a monumental effort to stay there. It's
probably not even healthy to try forcing yourself to hold extreme low
body fat. Unless you're a natural "ectomorph" (skinny, fast metabolism
body type), your body will fight you. Not only that, anabolic hormones
may drop and sometimes your immune system is affected as well. It's
just not "normal" to walk around all the time with literally no
subcutaneous body fat.
Instead of attempting to hold the peak, I cycle
back into a less demanding off-season program and avoid creeping beyond
9.9% body fat. Some years I've stayed leaner - like 6-7%, (which takes
effort), especially when I knew I would be photographed, but I don't
let my body fat go over 10%. This practice isn't just restricted to
bodybuilders. Athletes in all sports use periodization to build
themselves up to their best shape for competition. Is a pro football
player in the same condition in March-April as he is in
August-September? Not a chance. Many show up fat and out of shape
(relatively speaking) for training camp, others just need fine tuning,
but none are in peak form... that's why they have training camp!!!
There's another reason you wouldn't want to
maintain a "ripped to shreds" physique all year round – you'd
have to be dieting (calorie restricted) all the time. And this is one
of the reasons that 95% of people can't lose weight and keep it off
--they are CHRONIC dieters... always on some type of diet. Know anyone
like that?
You can't stay on restricted low calories
indefinitely. Sooner or later your metabolism slows down and you
plateau as your body adapts to the chronically lowered food intake. But
if you diet for fat loss and push incredibly hard for 3 months, then
ease off for a while and eat a little more (healthy food, not "pigging
out"), your metabolic rate is re-stimulated. In a few weeks or months,
you can return to another fat loss phase and reach an even lower body
fat level, until you finally reach the point that's your happy
maintenance level for life – a level that is healthy and
realistic – as well as visually appealing.
Bodybuilders have discovered a methodology for
losing fat that's so effective, it puts them in complete control of
their body composition. They've mastered this area of their lives and
will never have to worry about it again. If they ever "slip" and fall
off the wagon like all humans do at times … no problem! They
know how to get back into shape fast.
Bodybuilders have the tools and knowledge to hold
a low body fat all year round (such as 9% for men, or about 15% for
women), and then at a whim, to reach a temporary "peak" of extremely
low body fat for the purpose of competition. Maybe most important of
all, they have the power and control to slowly ease back from peak
shape into maintenance, and not balloon up and yo-yo like most
conventional dieters!
What if you had the power to stay lean all year
round, and then get super lean when summer rolled around, or when you
took your vacation to the Caribbean, or when your wedding date was
coming up? Wouldn't you like to be in control of your body like that?
Isn't that the same thing that bodybuilders and fitness/figure
competitors do, only on a more practical, real-world level?
So even if you have no competitive aspirations,
don't you agree that there's something of value everyone could learn
from physique athletes? Don't model yourself after the huge crowd of
losers who gobble diet pills, blow their money on exercise gimmicks and
suffer through starvation diets like automatons, only to gain back
everything they lost! Instead, learn from the leanest athletes on Earth
- natural bodybuilders and fitness competitors…
These physique athletes get as ripped as they want
to be, exactly when they want to, simply by manipulating their diets in
a cyclical fashion between pre-contest "cutting" programs and off
season "maintenance" or "muscle growth" programs. Even if you have no
desire to ever compete, try this seasonal "peaking" approach yourself
and you'll see that it can work as well for you as it does for elite
bodybuilders.
Tom Venuto is a 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
secrets of the world's best bodybuilders and fitness models. Get rid of
stubborn fat and increase your metabolism by visiting:
http://www.burnthefat.com
and http://www.burnthefatinnercircle.com
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