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 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 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 a question.
"Tom, on your www.burnthefat.com web site, 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 tri-athletes and marathoners often get lean at the expense of chewing up all their muscle. 'Some of them are nothing but skin and bone.' 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.
What is the definition of a peak? 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 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. Your body will fight you unless you're a natural "ectomorph" (skinny, fast metabolism) body type.
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 haven't mastered the art of training and dieting in seasons or cycles. 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. 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 doesn't slow down. 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.
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. They have the tools and knowledge to hold a low body fat all year round (such as 9% for men, or maybe 14-16% 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 really lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up?
    Click To Enlarge. Wouldn't It be Great To Get Really Lean For That Vacation?
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So even if you have no competitive aspirations whatsoever, don't you agree that there's something of value everyone could learn from physique athletes? This is powerful, life changing stuff. Don't model yourself after the huge crowd of losers who follow weight loss gimmicks and fad diets like automatons! Instead, learn from the leanest athletes on Earth - fitness competitors and natural bodybuilders. The way these physique athletes get as ripped as they want to be, exactly when they want to, is by manipulating their diets in a cyclical fashion between pre-contest "cutting" programs and off season "maintenance" or "muscle growth" programs. You can learn all their secrets in Burn The Fat, Feed The Muscle by going to http://www.burnthefat.com. About The Author Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength coach (CSCS), and author of the #1 best selling diet e-book in the world, "Burn the Fat, Feed The Muscle." Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men's Exercise. For info on Tom's e-book, visit the Burn The Fat web site at www.burnthefat.com. Tom's bodybuilding blog is located at: www.bodybuildingsecrets.com. Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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