October 6th, 2015

Fat Water And Fat-Burning Fats?

I almost spit out my high protein oatmeal pancake all over my Macbook this morning when I saw this!  I was reading my email, eating breakfast, when I came across this message from a Burn the Fat reader who wrote, “Hey Tom, Have you heard of Fat Water? I’m serious! This actually exists! I’d love to hear what you think of it.”

September 30th, 2015

How Long Does It Take To Form A Fitness Habit?

It takes 21 days to form a new habit right? Everyone knows that. Well, hold on a minute – recent research suggests that this isn’t quite accurate. Can a simple habit be formed in 21 days? Certainly. But if you look at the psychology research that was recently done to answer this specific question in “real world” situations, you see it may take quite a bit longer.

September 24th, 2015

Top 5 Reasons Your Workouts Aren’t Working

Throughout my career in fitness, I’ve witnessed countless people fail to get the results they wanted. They stayed the same size, same shape, and same fitness level no matter what they tried. Or, they made great progress for a few weeks, maybe a few months if they were lucky, and then they lost it all. This cycle can repeat itself for years. The ups and downs lead to overwhelming frustration, which ends with falling off the wagon and swearing you’ll start all over again someday.

September 21st, 2015

The Worst Abs Mistake Of All Time And The 1 True Secret To Getting A Six-Pack

After 25  years in the fitness business, “How do I get six-pack abs” is still by far the most frequently asked question I receive out of the thousands of emails that come into my office every month. No doubt, it’s because abs are the one body part that most people are the most frustrated with. Although their questions are often phrased differently and each person’s situation seems unique, my answer to “what’s the real secret to getting six pack abs” is almost always the same… and you’re about to hear it…

September 12th, 2015

Is Body Fat Testing A Waste Of Time?

Is it really necessary to measure your body fat to ensure fat-burning and muscle-building progress? Some experts today are starting to suggest that we throw away our body fat calipers, just as others in the past have told us we should “throw away our scales.” Should we listen, or would that be making a huge mistake?  Find out the answer in this week’s Burn the Fat Blog “Ask Tom” Q & A…

September 5th, 2015

The BMI Is BS: How The Weight Loss Industry Uses the Wrong Measuring Stick

Most people who are dieting and exercising judge their success on one number: body weight. If they lose body weight, they feel like they’re on track. If they gain body weight, they feel off track. However, making body weight the only number you measure or even your primary measure of progress is a big mistake.

August 28th, 2015

Cheat Meals: Are You Doing Them All Wrong?

Cheat meals have always been a hot topic. After all, who wouldn’t want to learn how to eat pizza or cheesecake and burn more fat? Unfortunately, despite years of discussion and debate about the best way to do it (or whether to do it at all), it appears that the ideal way to incorporate cheat meals into your diet plan without sabotaging yourself hasn’t gotten any clearer. With the spread of conflicting opinions from self-proclaimed experts, and the popularity of IIFYM and various types of “flexible dieting,”  how to cheat seems to have only gotten more confusing…

January 8th, 2015

Your Brain Is A Jerk: 5 Cognitive Biases That Are Sabotaging Your Fat Loss Goals

One of the curses of being human is that we are hard-wired for delusion.  The good news is that not only is it perfectly normal, but our misbeliefs are the very thing that have, in large part, kept us around for many generations.  In any given moment, millions of thoughts pervade our brains, effecting the day-to-day moment-by-moment decisions we make.  We are under the false impression, however that we are beings of pure logic: Whether it’s a decision to play candy crush rather than hit the gym or flip through another top 20 Buzzfeed article rather than chopping up some veggies to take to work, we falter in many ways that effect our productivity, which in turn prevents us from our goals. 

January 5th, 2015

3500 Calories To Lose A Pound… Is This Formula All Wrong?

Almost everybody has heard that there’s 3500 calories in a pound of fat, so if you create a negative energy balance of 3500 calories in a week, you lose a pound of weight. Create a negative energy balance of 7000 calories (deficit) in a week and you tip the scale to a two pound weight loss and so on, right? Not so fast…

January 1st, 2015

How To Lose A Pound of Fat Per Day (Rapid Fat Loss Revisited)

Rapid fat loss diets claiming you can lose a pound of fat per day are back again. In the past year, I noticed at least four best-sellers that claimed you could lose 7 pounds in 7 days, 10 pounds in 10 days, 14 pounds in 14 days, or even 30 pounds in 30 days. I’m sure there were many more that I missed. The fact that all of these books or programs were best sellers shows that people are buying into it. But can you really lose a pound of fat a day? (FAT, that is, not WEIGHT)…