Preventing Colon Cancer; Tom Venuto's 'Fat Burners -- The Unadulterated Truth'

On March 1, the first day of Colon Cancer Awareness Month, Minnesota's Colon Cancer Coalition held what they called Polypalooza: A Carnival of Colorectal Calisthenics, at Edina, Minn.'s Southdale Mall.

After strolling through a 20-foot replica of a human colon, visiting tables, and reading the at-a-glance factoids sprinkled throughout the "fair," I came away so impressed that I thought I'd actually invest the time and energy to participate in the nonprofit group's 4th Annual Get Your Rear In Gear 5K Walk/Run, to be held at Southdale on April 13. Why? To help raise funds and increase awareness of colon cancer, and support those already touched by this insidious and deadly disease.

While reviewing the brochure for the upcoming walk-run event, I discovered hilarious responses to this, uh, probing question: What are the Top 5 worst fears about getting a colonoscopy?
1. Drinking a drink that is so nasty-tasting that your taste buds stage a revolt and send it back up to you.
2. Regretting the fact you bought the cheapest -- and roughest -- toilet paper in the store the week of your test.
3. Having a probe put in a place only aliens can appreciate.
4. Exposing your backside to total strangers.
5. That the doctor speaks the words, "What the heck is that?" during the procedure.

Ha! Who'da thunk colon cancer prevention could possibly be funny? Certainly, not any Baby Boomer-plus-aged person who's actually had a colonoscopy -- much less, one who's received bad news after enduring the procedure.

Two and-a-half months ago, my mother was diagnosed with metastatic colon cancer. I've since devoured all the information that I can -- e.g., via the American Cancer Society, PubMed, National Cancer Institute, Colorectal Cancer Coalition, Patrick Quillin's groundbreaking "Beating Cancer With Nutrition", plus other sources -- to learn about conventional and alternative treatment options, prevention, etc. Along the way, I've developed a renewed and profound sense of just how important regular screening, sound nutrition and physical exercise are for anyone who wants to enjoy a long and high-quality life.

The upshot: I'm convinced that weight management, getting plenty of aerobic exercise [e.g., at least 30 minutes a day, five days a week], and eating a natural, low-fat, high-fiber -- and, ideally, organic -- diet of whole grains, vegetables, fruits and lean proteins can play an integral role in preventing colon cancer.

Last month, we published Tom Venuto's insightful, no-nonsense article, "Foods That Burn Fat: The Top 10 Lists," which showcased the natural bodybuilder/trainer's recommendations for burning fat. Suffice to say, it's a great jumping-off point for anyone who aims to create a fitter body and healthier lifestyle.

In the following Q&A, the best-selling author of "Burn The Fat, Feed The Muscle" [pictured above] delivers candid, practical, common-sense advice -- AKA "the unadulterated truth" -- in response to a member/subscriber's query about so-called "fat burners."

******

By Tom Venuto, NSCA-CPT, CSCS
Author, "Burn The Fat, Feed The Muscle"

QUESTION: Tom. I am currently not using any fat burners. However, in many magazines where I see advertisements for Fat Burners, they always have a model with a six-pack and the headline is something like, "It takes more than training and nutrition to get a six-pack." Once a person hits a plateau, do we really need fat burners to achieve that "ripped" or "six-pack" look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks, Tom.

ANSWER: The short and sweet answer is NO, you do not ever “need” fat burners.

While I won’t dismiss the possibility that there are some ingredients in some “fat burner” products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it [they’re just models!]

Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before-and-after photos.

The best you get is a slight thermogenic effect and, possibly, some slight appetite suppression. A few products might work through other mechanisms, like improving thyroid. But, if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia.

In a previous newsletter, I wrote that, in my opinion, 97% of your results come from nutrition and training, and maybe you get an extra 3% advantage from supplements.

Just so you know those numbers aren't something I just pulled out of thin air, let's take an example:

I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis/metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days.

What is a typical calorie expenditure for an active male in 24 hours? Let's say 2700 calories per day. 75/2700 = 2.7%. That slight little extra doesn't hurt, especially when its delivered in a healthful package such as green tea, rather than central nervous system stimulants, but it's minutia in the bigger picture.

Another way to put this into perspective is to make a list of what other things would burn 75 calories [for 150 lb. person]:
* Walk your dog for 15 minutes
* Three times a day, walk for 5 minutes at normal casual pace
* 30 minutes of ironing
* Bagging leaves and grass clippings for 14 minutes
* Rearrange your furniture for 10 minutes
* Wash your car, 15 minutes
* Vacuuming for 15 minutes
* 7.2 minutes of walking up stairs [could be spread throughout the day]

Ah, yes, but why move your body when you can take the pill and metabolism increases while you sit and watch TV? How about for your health? A body that is not moved, rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only “machines” on earth that fall apart from under-use.

Here’s what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It willl never give you STRENGTH. It will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best, it will help you reduce body mass slightly.

On one hand, I’m tempted to say that everything counts and that, yes, 75 calories here, and 75 calories there, it ALL adds up, because it does. After you’re exercising regularly and all your fundamentals are in place, details and little things do matter.

I’m simply asking you to put the benefits of any fat burners in proper perspective and realize that [1] there is no "need" for taking them and [2] the claims made in the ads are often erroneous or exagerrated.

My advice on fat burners:

1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.
How do you KNOW they really work? Are you SERIOUSLY going to take the advertiser's word for it? Are you SERIOUSLY going to take someone else’s testimonial as fact? Get verification for yourself by [a] Going to the PubMed database and looking for research [try http://www.relemed.com/ too, as their search results are very thorough and relevant, and they provide links to the PubMed citations]; or [b] Become a member at our inner circle, go to the supplement forum, and look for the product in question. If it’s not there, start a new thread and ask if there is research supporting the product. We will do the research and independent verification for you in a neutral and unbiased fashion [because we are not affiliated with any supplement companies].

2. Put it in perspective.
With those products that work -- such as those providing a small thermogenic effect -- put that in perspective, as compared to how easily you could burn that many calories with even light exercise, like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise, as opposed to doing nothing and popping a pill.

3. See if there are any side effects or health warnings.
With all supplements -- and, especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack [if you still have access to them] -- understand the risk-to-benefit ratio, and be certain you know the dangers and contraindications.

4. Read the label and see if the product contains enough active ingredient to even work.
A classic scam is when a "fat burner" product quotes research that a certain ingredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So, the supplement company includes a "pinch" or "light dusting" of that ingredient, just so they can say it’s in the bottle -- even though it's nothing more than "label decoration." Then, they have the audacity to invoke the research studies in their advertisements, when the amount of the ingredient in their product is nowhere near what was used in the research!

5. Proprietary blend scam.
Some companies DONT LET YOU SEE how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" [AKA "proprietary"], so they list WHAT is in the product, but not HOW MUCH. If you don’t know how much is in there, then how are we [the consumers] supposed to get independent confirmation of the facts and analyze whether this product is any good?

6. Make sure there is human research, not just rodent research.
In many cases, advertisements cite studies on rats and mice as "proof," under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued -- or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans. [Here’s a perfect example].

7. Look for more than one human study.
Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a “buy” rating to a supplement when a product has an initial well-designed, human-controlled trial published, and then similar research has been replicated by another research group that is not supplement-industry funded.

Actually, I think it’s a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.

However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while funding source does not necessarily prove bias, if there is only one study available on a supplement, and it is company- or industry-sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. [You might be surprised at how IN-frequently this type of confirmation occurs.]

Do you REALLY need "more" than nutrition and exercise??????
Now, when you weigh the fact that even the products with research backing them only help a little -- with the fact that many of the ads lie to you about research, exagerrate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free -- how enthusiastic are you about fat burners?

Yeah, that’s why I’m not real excited about them, either. And, based on the fact that I use no drugs and no "fat burner" supplements, and I compete in bodybuilding -- very successfully -- I’d say that the assertion, "It takes more than nutrition and exercise to get six pack abs" is patently false.

Train hard and expect success,

Tom Venuto

About the Author
Tom Venuto is a natural 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 methods of the world's best bodybuilders and fitness models.

Learn how to get rid of stubborn fat and increase your metabolism by visiting:

==> http://tinyurl.com/2rxf34
____________________

Click link to receive Tom Venuto's FREE 12-part mini-course,"BIG FAT LIES: An Exposé of the 12 Biggest Scams, Cover-Ups, Lies, Myths and Deceptions in the Diet-&-Weight Loss Industries."

Foods That Burn Fat: The Top 10 Lists

Editor's note: Periodically, we come across certain info that deserves the attention of our devoted ProsperNOW readers. On the eve of Valentine's Day, we thought y'all might be interested in applying the following insights...say, starting two days from now?! Be healthy!

By Tom Venuto, NSCA-CPT, CSCS
Author, "Burn The Fat, Feed The Muscle"

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery-shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single-digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle-building programs. That’s why I decided to put together four separate “Top 10” lists of healthy foods that burn fat and build muscle.

Exact quantities and menus are not listed, just the individual foods, and, of course, my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week, and there are a lot of substitutions made, so you are not seeing the full list of everything I eat -- only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low- to moderate carb and higher-protein diet for fat-loss purposes. These advantages include reduced appetite, higher thermic effect of food, and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high, however -- along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy, and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research -- in studying ALL types of diets -- has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high-carb/low-carb argument, or any other debate, as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates. [For example, low-carb vs. high-carb is getting really old. So, like, get over it, everyone. It's a calorie deficit that makes you lose weight -- not the amount of carbs.] Instead, our focus should shift towards these questions:
* How can we build an eating program that we can enjoy while still getting us leaner and healthier?
* How can we build an eating program that helps us control calories?
* How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high-nutrient-density, low-calorie-density foods that you enjoy -- which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this, and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions and, as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with, and good habits are hard to form but easy to live with.”

These are listed in the order in which I frequently consume them. So, for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My Top 10 Natural Starchy Carbs and Whole Grains
1. Oatmeal [old-fashioned]
2. Yams
3. Brown rice [a favorite is basmati -- a long-grain, aromatic rice]
4. Sweet potatoes [almost same as yams]
5. Multi-grain hot cereal [mix of barley, oats, rye, titricale and a few others]
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans [great for healthy chili recipes]
10. Cream of Rice hot cereal

My Top 10 Vegetables
1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers [green, red or yellow]
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My Top 10 Lean Proteins
1. Egg whites [whole eggs in limited quantities]
2. Whey or casein protein [protein powder supplements]
3. Chicken breast
4. Salmon [wild Alaskan]
5. Turkey breast
6. Top round steak [grass-fed beef]
7. Flank steak [grass-fed beef]
8. Lean ground turkey
9. Bison/Buffalo
10. Trout

My Top 10 Fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Cantaloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil [supplement -- not to cook with], avocado and a few others.

Also, I do eat dairy products, and have nothing against them. [Nor am I lactose-intolerant.] I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, it's usually skim milk, low- or nonfat cottage cheese, low- or nonfat yogurt, and low- or nonfat cheese [great for omelettes].

Last, but not least, I usually follow a compliance rate of about 95% -- which means I take two or three meals per week of whatever I want [stuff that is NOT on these lists -- like pizza, sushi, big fatty restaurant steaks, etc.].

I hope you found this helpful and interesting. Keep in mind: This is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long-term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

About the Author:
Tom Venuto is a natural 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 methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

==> http://tinyurl.com/2rxf34
____________________

Click link to receive Tom Venuto's FREE 12-part mini-course,"BIG FAT LIES: An Exposé of the 12 Biggest Scams, Cover-Ups, Lies, Myths and Deceptions in the Diet-&-Weight Loss Industries."