Controversial Fat Loss

Copyright 20062010 Fitness Renaissance, LLC
All rights reserved.

No part of this book may be reproduced in any form, except for the inclusion of brief
quotations in a review, without permission in writing from the author or publisher.
Published by Tom Venuto and Fitness Renaissance, LLC
in the United States of America.
Editor: Lee Allen Howard (lee_allen_howard@yahoo.com)
A WORD OF CAUTION: DISCLAIMER

This book is for reference and informational purposes only and is no way intended as medical
counseling or medical advice. The information contained herein should not be used to treat,
diagnose, or prevent a disease or medical condition without the advice of a competent medical
professional. This book deals with in-depth information on health, fitness, and nutrition. Most of
the information applies to everyone in general; however, not everyone has the same body type.
We each have different responses to exercise depending on our choice of intensity and diet.
Before making any changes in your lifestyle, you should consult with a physician to discover the
best solution for your individual body type. The author, writer, editors, and graphic designer shall
have neither liability nor responsibility to any person or entity with respect to any damage or
injury alleged to be caused directly or indirectly by the information contained in this book.
Risks and Benefits of
Extreme and
Controversial
Fat Loss Techniques
by Tom Venuto
www.HolyGrailBodyTransformation.com
BURN
THE FAT
FEED
Copyright 20062010 Fitness Renaissance, LLC. All rights reserved.
WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell,

auction, share, or give away this ebook.Violators will be prosecuted to the fullest
extent of the law!
THE MUSCLE
Tom Venuto
Extreme and Controversial Fat Loss Techniques
Introduction
Several years ago Ken Kinakin wrote a book called Optimal
Muscle Training, which is all about biomechanics, anatomy,
muscle testing, resistance training technique, and injury
prevention. I consider it groundbreaking, because Kinakin did
something rarely seen in mainstream fitness literature: Rather
than making sweeping generalizations about exercise safety
or usefulness, he analyzed 125 popular weight training
techniques and rated them according to risk and benefit.
Understanding risks and benefits enhances your training
experience by giving you clearer distinctions, providing you
with more choices, and helping you make better decisions.
For example, some exercises have low risk and high benefit,
making them excellent choices for almost anyone. Others
have high risk and low benefit, which usually indicates a poor
technique best avoided. There are also exercises with high
risk and high benefit, which means the exercise, although
risky, could have high value to advanced trainees under
certain circumstances.
Heres an example: If you asked a typical personal trainer at a
health club whether its okay to perform squats with your
heels elevated on a board or wedge, 99% of them would
cringe and scream, Thats terrible for you! Youll blow out
your knees! Never do squats with your heels elevated
always do them flat-footed. This is a typical good or bad
response, but this type of judgment neglects to acknowledge
the risk-to-benefit ratio.
The risk is greater stress on the knees. The benefits include
greater quad development, less hip involvement, more
emphasis placed on the medialis portion of the quadriceps, a
Copyright 20062010 Fitness Renaissance, LLC. WARNING: This ebook is
protected by Federal copyright law. It is illegal to re-sell, auction, share, or give
away this ebook.Violators will be prosecuted to the fullest extent of the law!
www.HolyGrailBodyTransformation.com 2
Tom Venuto
more comfortable position for those who lack flexibility in

the ankles, and a more upright torso with less stress on the
lower back.
So what does all this have to do with losing fat? Well, I see
the same phenomenon among fitness professionals and
practitioners alike when it comes to judging the usefulness of
fat loss techniques (training or dietary), especially today with
the anti-aerobics pendulum having swung all the way to the
right.
Many people take an all or none attitude, such as You should
never do cardio on an empty stomach because that causes you
to lose muscle. Or, Low carb diets dont work because they
deplete your glycogen and kill your energy so you cant train
hard. Always eat plenty of carbs.
A better approach would be to analyze each nutrition or
training technique according to its risk-to-benefit ratio, rather
than focusing only on risks, and denying that any benefits
exist. Just like all strength training activities carry a risk, so
do most fat loss techniques. What makes an exercise or
nutrition technique worth including in your program is
whether the benefits outweigh the risk given your particular
situation.
What Ive done here is review a group of aggressive, extreme,
or controversial techniques for fat loss. Some bodybuilders
and fitness enthusiasts embrace them as safe and highly
effective, while others claim theyre worthless, dangerous, or
counterproductive. By weighing the risks and benefits of each
technique, youll be able to make a much more educated
decision about whether to use these techniques yourself.

Tom Venuto
The Rating System

In Kinakins book, he outlined a simple three-point rating
system with low (1), medium (2) and high (3) risk/benefit
ratings, which I have adopted here for fat loss techniques.
An exercise that is low risk (1), low benefit (1) might safely
provide benefits to a beginner, but would do little for
advanced trainees.
An exercise with high risk (3) and low benefit (1) shows
poor technique with high potential for negative effects (such
as muscle loss, overtraining, or injury), which are not
balanced by any substantial benefits.
Low risk (1) and high benefit (3) generally indicates an allaround excellent method with great benefits and virtually no
downside.
Techniques can also fall somewhere in the middle
medium risk (2) and medium benefit (2).
After seeing how risks and benefits can be weighed against
each other, the lesson becomes clear: Many high risk methods
do have applications under the right circumstancesprovided
the benefit is also high.
Kinakin used a skiing analogy to illustrate this point. Ski
trails are marked with different colors and labels; the green
circle for the beginner trail offers the lowest difficulty and
lowest risk of injury, but offers the least benefit or
gratification during the experience. The black diamond slopes
are for expert skiers. They have the highest degree of
difficulty and highest risk of injury, but they also provide the
greatest benefit in the form of gratification during the
experience.
A beginner to exercise and dieting who hasnt even mastered
fundamentals would not be any wiser to use the high risk,
Tom Venuto
advanced fat loss or training techniques any more than a

novice skier would to take a plunge down a black diamond
slope.
With risk management and careful tracking of results, you can
often use high risk fat loss techniques very successfully. The
ratings of each technique that follow will help you decide
which ones best apply to you.

Tom Venuto
The Techniques
Fasted cardio in the morning
One of the most controversial fat loss techniques is
performing cardio first thing in the morning on an empty
stomach. This method is widely embraced by bodybuilders
and recommended by many trainers and nutritionists. Other
experts claim that the risk of muscle loss is too high, and they
argue whether workout timing makes any difference in the
overall scheme of 24-hour energy expenditure.
With low blood sugar and glycogen levels on awakening, it
appears that the body is in a perfect state to burn fat
preferentially, but that, combined with high morning cortisol
levels, means it may also be a perfect state to burn muscle.
Therefore, the benefit is high, but so is the risk. You must
monitor your body composition carefully when using this
technique.
RISK:
3 (high)
BENEFIT: 3 (high)

Tom Venuto
Cardio in the morning after protein consumption

One of the biggest concerns that opponents of fasted morning
cardio raise is the potential for losing lean body mass. One
way to help combat the possible loss of lean body mass is to
eat a small protein-only meal or to consume a protein drink
(no carbs) immediately on awakening, then perform the
cardio shortly thereafter. This decreases the risk by
suppressing cortisol and preventing muscle breakdown, while
maintaining the high benefit by keeping your blood sugar and
insulin levels low.
RISK:
2 (moderate)
BENEFIT: 3 (high)

Tom Venuto
Cardio at night
Many bodybuilders and weight loss seekers perform cardio
late at night and then do not eat afterward in an attempt to
increase fat loss. There are benefits to this method, but they
are moderate at best, and the risks are high.
Late night training may also keep you awake, disrupting your
sleep cycle and recovery. Once you do fall asleep, your
metabolic rate decreases rapidly, so you dont reap the full
value of the post-workout metabolic increase that is achieved
with exercise earlier in the day.
Risk of muscle loss is high, so you must monitor your body
composition closely. Risks can be decreased by doing only
low intensity cardio at this time.
RISK:
3 (high)
BENEFIT: 2 (moderate)

Tom Venuto
Short duration, high intensity interval training

One of the most popular trends in fitness today is high
intensity interval training (HIIT). These workouts consist of
short periods of high intensity work followed by short periods
of lower intensity recovery exercise. Generally, the intervals
are 30 to 120 seconds in length, and the total duration is in the
15- to 25-minute range.
Research has shown that HIIT causes a larger increase in
post-exercise energy expenditure than moderate intensity,
steady state exercise, which keeps you burning calories at an
elevated rate for an extended period even after the workout is
over.
There are risks, especially to the beginner, the deconditioned,
or the person unaware of his or her health status. However,
because intensity is relative to each individual, risk is
moderate and easily managed, while the benefits are high. For
someone who is already highly fit, the risks are lower.
RISK:
2 (moderate)
BENEFIT: 3 (high)

Tom Venuto
Moderate duration, moderate to moderately-high

intensity cardio
When cardio is performed for a moderate duration
(approximately 3045 minutes per session) with the intensity
held at the upper end of the target heart zone, (moderate to
moderately high), you can burn a lot of body fat during the
session.
There is also a substantial post-exercise elevation in
metabolic rate, which, although not as high as that
experienced from HIIT, also has a measurable impact on fat
loss after the workout.
RISK:
2 (moderate)
BENEFIT: 3 (high)

Tom Venuto
Long duration, low intensity cardio

Intensity and duration are inversely related, so long duration
cardio by definition is low in intensity.
Long duration, low intensity cardio (4560 minutes or more)
can burn more fat relative to carbs, but doesnt burn as many
total calories per unit of time. It also has little impact on postexercise energy expenditure. Therefore, low intensity cardio
is not a time-efficient method.
Low intensity cardio does provide benefits for fat loss,
physical health and mental health. Its an appropriate
technique for beginners who cant achieve higher intensities
yet. Its also an ideal fat loss exercise for someone who is
unfit, older, overweight, or has orthopedic problems.
You can only do so much high intensity training without
increasing the risk of overtraining, which can hold back
strength and muscle gains. Yet doing more cardio burns more
calories and increases fat loss. Low intensity cardio lets you
increase your weekly calorie expenditure without overstressing your muscles and central nervous system with
exclusive use of high intensity training. In fact, it can actually
be a form of active recovery.
When time efficiency is important, there is little point in
doing long (4560 minutes or more) low intensity cardio
sessions when you can achieve equal if not greater calorie
burn and post-exercise metabolic increase by doing briefer
sessions with higher intensity.
RISK:
1 (low)

Tom Venuto
High frequency cardio (57 days per week)

Daily cardio performed at sufficient intensity is considered by
many to be a no-brainer fat loss technique for two reasons:
First, total caloric expenditure is increased over the course of
the week. Since fat loss is a function of calories burned versus
calories consumed, increasing cardio activity from three days
per week to six days per week will double the rate of fat loss
if all else remains equal. Second, frequent cardio helps
maintain metabolic momentum and keeps the metabolism
spinning by avoiding long periods of inactivity, resulting in
metabolic slowdown. These two factors make the benefit of
this technique high.
There is moderate risk, however, of overtraining or muscle
loss. Risk of metabolic adaptation also increases if you
maintain the high frequency over a prolonged period of time.
Risks increase relative to the duration of each session and the
number of weeks the high volume is maintained. Brief daily
sessions have an even more favorable risk-to-benefit ratio.
RISK:
2 (moderate)
BENEFIT: 3 (high)

Tom Venuto
High-density weight training (increased volume per

unit of time)
Ironically, one of the fat loss techniques with the best risk-tobenefit ratio has nothing to do with dieting or aerobics. Most
bodybuilders decrease their rest intervals between sets and
exercises prior to competitions in order to boost intensity,
increase hypertrophy, release more growth hormone, and
simultaneously burn more fat. This is known as high density
training, and the goal is to condense more work into less time.
The risks are low because even beginners can use the
technique; they simply need to adjust the amount of resistance
to their strength level. Strength gains are compromised on this
type of program, but assuming the goal is fat loss, not
strength, that would not be considered a risk.
Benefits are highest when the majority of exercises you select
are multi-joint movements involving large muscle groups or
activating the entire core musculature. (Note: Other forms of
high density weight training include supersets, tri-sets, and
giant sets.)
RISK:
1 (low)
BENEFIT: 3 (high)

Tom Venuto
High protein, very low carb, very low fat diets

A very high protein diet that is nearly devoid of carbs and fat
can cause rapid weight loss, but the risks of muscle loss and
weight relapse are extremely high. Examples include the
infamous only protein shakes diet, the meat/fish and water
diet, or the slightly less severe lean protein and green veggies
diet.
This diet can cause weight and body fat to come off at an
alarming rate, but the risks are very high. Risks include loss
of lean mass, loss of strength, low energy levels, nutritional
deficiencies, impaired mental acuity, dehydration, and rapid
weight regain with the reintroduction of carbohydrates.
This will take the weight off you fast, but its a crash diet in
the truest sense.
RISK:
3 (high)
BENEFIT: 1 (low)

Tom Venuto
Ketogenic dieting (very low carbs, moderate or high

fat)
By eating lean protein with high fat and keeping
carbohydrates so low that you enter ketosis (usually 3070
grams of carbs a day or less), many dieters report reaching
levels of leanness they were not able to achieve with any
other method. Reducing carbs drastically does appear to help
accelerate fat loss in virtually any body type, but seems to
have greater benefits for those who were carbohydrate
intolerant to begin with. Other people report only moderate
fat loss but great losses of energy, weakness, and loss of
mental acuity and concentration.
The benefits of low carb diets in general seem to vary from
person to person and a major risk, in addition to those already
mentioned, is the regain of lost weight with rapid
reintroduction of carbohydrates. A slow transitional period
into maintenance decreases the risks. Benefits may be higher
if some form of re-feeding is employed (such as cyclical
ketogenic dieting).
RISK:
2 (moderate)

Tom Venuto
Extreme calorie reductions

Many people still believe that severely cutting calories is the
best and fastest way to lose body fat. While sharp reductions
in calories do cause large and rapid losses of weight in the
short term, much of the weight loss is often muscle and water,
and the risk of long term damage to the metabolism, plateaus,
and weight re-gain is very high.
Some people are consciously aware of the risks, yet they
choose to employ severe calorie cutting anyway because
theyre under time pressure to achieve a fat loss goal.
However, the risks are so high and the benefits are so low, it is
more advisable to use a combination of other techniques that
offer greater benefits relative to the risks.
RISK:
3 (high)
BENEFIT: 1 (low)

Tom Venuto
Avoiding food for two to three hours before bedtime

Another controversial technique for accelerating fat loss is
avoiding food for at least two to three hours before bedtime
(or at least eating less late at night).
Increased fat loss may be achieved by increasing the length of
the nighttime fast (which is broken by break-fast).
Body composition improvement may be achieved by eating
less food at a time when activity levels are low (and the body
will not be burning many calories), when glycogen may be
topped off from a full day of eating, and when insulin
sensitivity is lower.
Nighttime binge eating and overeating correlate highly with
weight gain and obesity. Arguably, however, reducing food
intake at night is simply an effective no-brainer method to
control total daily calories.
In addition, if you train at night, this is a risky technique to
use because its important to refuel after your workouts, even
if you train late at night.
Overall, the potential benefit is high, but so is the risk. You
must monitor your body composition carefully when using
this technique.
RISK:
3 (high)

Tom Venuto
Tapering calories and or carbohydrates

Calorie or carbohydrate tapering involves decreasing
carbohydrate portions or total meal size as the day goes on.
This technique works for the same reasons and carries the
same risk-to-benefit ratio as the previous technique, although
you can minimize risks by eating a protein-only or protein
and fat meal close to bedtime.
This is not a beneficial technique to use if you train at night,
because post-workout nutrition is so critical to optimum
recovery and muscle growth.
RISK:
2 (moderate)
BENEFIT: 3 (high)

Tom Venuto
Not eating after training

Some popular fat loss programs specifically advise not eating
for a given period of time (usually one to two hours) after
cardio (or weight training) to maximize the post-exercise fat
burning effects of the cardio. While this technique may
accelerate fat loss slightly, the risk of inadequate recovery and
loss of lean tissue is very high.
The research is very clear on this point: You should not delay
the post-workout meal (protein at the very least), regardless
of whether the recent exercise is strength training or cardio
training.
RISK:
3 (high)
BENEFIT: 1 (low)

Tom Venuto
Conclusion
The key to success in fat loss is not risk avoidance, but risk
management. Those who take no risks are those people who
arent trying anything.
Regarding high risk training methods, Kinakin points out,
High risk doesnt automatically mean that you will be
injured. It only indicates the possibility, not the certainty of
injury.
Describing nutrition and training techniques with
generalizations such as always use this technique and
never use that technique reduces the effectiveness of your
fitness experience by limiting your options.
Without the ability to make distinctions between risk and
benefit, you not only set yourself up for injury and
overtraining, you also may be missing out on much greater fat
loss than you are potentially capable of achieving, and you
may never achieve single-digit body fat or extreme levels of
leanness, if that is your goal.
All else being equal, the man or woman with the most choices
and possibilities for action is the one who is most likely to
succeednot the person who always plays it safe.

Recommended
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Muscle-building
Resources
BURN
THE FAT
FEED
THE MUSCLE
Tom Venuto
Recommended Fat-burning and Muscle-building Resources
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Tom Venuto
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Tom Venuto
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Burn the Fat, Feed the Muscle by Tom Venuto

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Tom Venuto
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Tom Venuto
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Tom Venuto
About Tom Venuto

Tom Venuto is a natural bodybuilder, nutrition researcher and freelance
writer. Tom holds a bachelor of science degree in Adult health/fitness
(exercise science) and is a long time member of the American College of
Sports Medicine and the National Strength and Conditioning Association.
Tom has been training since 1983 and has competed 28 times since 1989 as a
lifetime natural (steroid-free) bodybuilder. His titles include the Mr. Natural
New Jersey, Natural Pennsylvania, Natural New York State, Natural Mid
Atlantic States and Natural Eastern Classic Championships. He was also
runner up in both the Natural USA and Natural North America
Championships.
Venuto is the author of numerous books including the #1 selling e-book Burn The Fat, Feed The
Muscle (e-book), the National and #1 Amazon bestseller, The Body Fat Solution (Avery/Penguin,
hardcover). His latest, The Holy Grail Body Transformation System (e-book), is the only sciencebased guide on the market that teaches you how to gain muscle and lose fat at the same timethe
Holy Grail of fitness goals.
Tom is a regular guest on podcasts and radio shows including Martha Stewart healthy living (Sirius
XM satellite radio), ESPN-1250, WCBS-AM and Blog talk radio.
Toms articles have been featured on hundreds of websites worldwide and he has been featured in
IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Mens Fitness,
Mens Exercise, First For Women, Oprah Magazine, The Huffington Post, The Wall Street Journal
and The New York Times.
Tom is also the founder and CEO of the premier fat loss support community, Burn The Fat Inner
Circle. He lives in Hoboken, New Jersey, near New York City.
You can visit Tom online at:
The Holy Grail Body Transformation System
http://www.HolyGrailBodyTransformation.com
Burn the Fat, Feed the Muscle
http://www.burnthefat.com
Burn the Fat Inner Circle
http://www.BurnTheFatInnerCircle.com


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Copyright 20062010 Fitness Renaissance, LLC

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WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell,

Extreme and Controversial Fat Loss Techniques

Extreme and Controversial Fat Loss Techniques

more comfortable position for those who lack flexibility in

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Extreme and Controversial Fat Loss Techniques

The Rating System

Extreme and Controversial Fat Loss Techniques

advanced fat loss or training techniques any more than a

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Extreme and Controversial Fat Loss Techniques

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Extreme and Controversial Fat Loss Techniques

Cardio in the morning after protein consumption

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Extreme and Controversial Fat Loss Techniques

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Extreme and Controversial Fat Loss Techniques

Short duration, high intensity interval training

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Extreme and Controversial Fat Loss Techniques

Moderate duration, moderate to moderately-high

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Extreme and Controversial Fat Loss Techniques

Long duration, low intensity cardio

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Extreme and Controversial Fat Loss Techniques

High frequency cardio (57 days per week)

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Extreme and Controversial Fat Loss Techniques

High-density weight training (increased volume per

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Extreme and Controversial Fat Loss Techniques

High protein, very low carb, very low fat diets

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Extreme and Controversial Fat Loss Techniques

Ketogenic dieting (very low carbs, moderate or high

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Extreme and Controversial Fat Loss Techniques

Extreme calorie reductions

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Extreme and Controversial Fat Loss Techniques

Avoiding food for two to three hours before bedtime

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Extreme and Controversial Fat Loss Techniques

Tapering calories and or carbohydrates

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Extreme and Controversial Fat Loss Techniques

Not eating after training

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Extreme and Controversial Fat Loss Techniques

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