The Venus Factor Review

The Venus Factor is a body sculpting system designed specifically for women. John Barban, the author of the program, is a personal trainer who has helped hundreds of women get into the best shape of their lives. The nutrition and exercise recommendations he has included in the guide are tailored to the female metabolism, hormone profile and body shape so as to provide the best results possible.

In creating this unique system, John Barban has devised a breakthrough approach for burning away body fat and adding muscle to all of the right places in the female body. The premise is that it takes more than losing weight to look your best; you must sculpt a body with the right balance and proportions.

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A Practical Solution

The Venus Factor diet was created for women of any age and body type who want to lose 10 or more pounds. If you are unable to live on chicken and broccoli or spend untold hours working out, this program was designed with you in mind. The focus is on working smarter not harder to get the body of your dreams. Women with families, jobs and other responsibilities will have plenty of time and energy to keep up with the regimen. The workouts can be performed in 30-40 minutes, and the nutritional guidelines are quite flexible.

What makes the program so effective is the fact that it considers the physiological and psychological differences between men and women. Women face unique challenges, and Barban acknowledges this fact before sharing his proven solutions. He has effectively hacked the female body to discover the parameters that get the best results in the shortest possible time. Each and every suggestion is made with the body, mind and spirit of the woman in mind.

Maximizing Results

The program is full of tips and tricks that help women overcome the roadblocks to success and rapidly change their bodies. The shoulder muscles are emphasized to make the waist appear more slender. The hamstrings are toned to create the subtle curve that signifies a great pair of legs. Each week your body will come closer to the proportions outlined by the golden ratio.

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Components of the Program

There are two main components that round out the comprehensive body reshaping system:

1) The main PDF, contains all of the information and tools you will need to implement the program. It covers the nutritional recommendations, workout regimens and supplementary material that will help you get the most out of your efforts.

2) The exercise module, which includes instructional videos, walks members through each of various exercises to be performed. A complete explanation of the golden ratio and how it applies to sculpting the perfect female physique is also included.

In addition to the PDF and video files, some additional tools are provided:

  • Virtual Nutritionist: This is an easy to use app that calculates your nutritional requirements based on the personal data (age, height, weight, etc.) you provide. You can also log your food intake and recalculate your requirements as you get into better shape.
  • Member Forum: The forum gives members the opportunity to connect with each other, ask questions and share progress updates. You can create a personal log of your experience while using the program or you can just read what other members have shared. Participation is voluntary but encouraged.
  • Index Podcast: The podcast features interviews with members who have achieved impressive results. Member contests are announced regularly, the winners of which receive special gifts and prizes. Listening to the success stories of others is quite motivating for new members.

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Getting Started

Once you purchase The Venus Factor system, the entire course is available for immediate digital download. The PDF can be printed or read on your computer, phone or tablet. The supplementary video files are compatible with all popular media players.

The Venus Factor diet gives women all of the knowledge, resources and support they need to transform their bodies and get into incredible shape. It is much more than a weight loss program, as the parameters are designed to produce the most aesthetically pleasing female proportions using the golden ratio. Click to visit the official website

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Low Carbohydrate Diet Guidelines

Low carbohydrate diets have proven to be quite effective for fat loss. However, there is more to designing an optimal plan than just cutting out bread and sweets. To achieve successful long-term results, dieters should be consuming the right kind of carbohydrates in the right amounts. Below are some guidelines to help you create a low carbohydrate diet strategy that will get you the results you desire.

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An Important Distinction

There is a substantial difference between low-carb dieting and no-carb or “very low carbohydrate” dieting (VLCD). The basic low carb approach is much easier to follow and provides better, more sustainable results, so that is what will be discussed here. It involves reducing intake by cutting out most starches and sugars, but does allow fruit, fibrous vegetables, nuts and some grains to be consumed. Adjusting to this way of eating is challenging, but it is much more practical than cutting out carbs altogether as some of the more extreme plans recommend.

People often assume that the no-carb approach produces faster weight loss, but this conclusion is not supported by data or anecdotal accounts. As long as intake is low enough to control insulin release and the other diet parameters are in their respective ranges, fat loss will be achieved.

Practical Recommendations

So how many carbohydrates should be consumed for optimal weight loss? This is a rather subjective question, but the general ranges are as follows.

  • Smaller Females (<100lbs to 120lbs ideal body weight): 50 to70 grams per day
  • Larger Females (125lbs to 160lbs ideal body weight): 70 to 90 grams per day
  • Smaller Males (125lbs to 160lbs ideal body weight): 100-120 grams per day
  • Medium-Sized Males (165lbs to 190lbs ideal body weight): 120-150 grams per day
  • Larger Males (>200lbs ideal body weight): 150-175 grams per day

These are ideal ranges to start with, but some individuals may find that intake must be lower for optimal results. A bit of trial and error is sometimes required to find your personal “sweet spot.” Overall calories should be approximately 20 percent below maintenance intake.

Fiber Allowance

Dietary fiber does not get counted in the above listed totals, as it is not processed like other carbohydrates. Simply subtract the dietary fiber from the listed total to get the adjusted amount. For foods without labels, an online calories counting website such as Calorie King can be used to determine carb content.

“Carbing Up”

Studies show that 90 percent compliance to a low carbohydrate diet plan produces the same result as 100 percent compliance, so including a “cheat meal” once per week will not hinder your results. Some studies even suggest that eating a high carbohydrate meal on occasion will prevent the weight loss plateaus that occur when the body goes into starvation mode. Use this meal to eat the starchy or sugary foods you have been craving during the week, but do not go overboard and have a full blown carb frenzy. Limit yourself to one meal per week (not one day), and limit the meal time to two hours. Thus will prevent you from cancelling out all of the hard work you have done on previous days.

Calorie Cycling for Fat Loss

Most weight loss diets involve eating the same amount of calories day in and day out until the diet is completed. While this approach can certainly provide excellent results, there are other effective strategies for rapid fat loss. Calorie cycling involves eating different amounts of calories and macronutrients each day. This serves two main purposes. First, it prevents the diet fatigue that results from eating the same foods in the same amounts day after day. Second, it prevents the body from quickly adapting to a routine, which can lead to diminished results.

Keeping the Body Guessing

When using this approach, there are low calorie days in which a significant calorie deficit is achieved. There are also moderate and high calorie days that aid in recovery, muscle growth and provide some psychological relief from the rigors of dieting. Since food intake is different each day, the body does not adapt as quickly, and plateaus are typically avoided. There are four low calorie days on which fat burning is maximized, but there are also two moderate days and one high calorie day to break up the monotony and prevent burnout.

Macronutrient Ratios

Along with calories, macronutrient amounts are also cycled throughout the week. Some days are high protein, low carbohydrate days, while others are high carbohydrate, low fat days. This is geared toward maximum fat loss, muscle growth and nervous system recovery. On the low calorie days, protein is very high and carbs are very low. This keeps insulin low and maximizes fat mobilization. On the high calorie day, fats and carbohydrates are increased to aid in muscle growth and repair the CNS. This approach allows for optimal fat loss without some of the negative side effects that can come from long-term dieting.

Getting the Timing Right

Cycling calories and macronutrients allows dieters to optimize their low, moderate and high calorie days for their given schedules. Some people prefer to schedule their low calorie days on work days, as this provides a distraction from the hunger pangs that come with a significant calorie deficit. The high calorie day can be scheduled on Saturday or Sunday to coincide with a family get together or social function. With this plan, individuals can schedule their days in the way that is most convenient for them, which makes this approach quite adaptable.

Making Minor Adjustments

Calorie cycling diets are also very flexible. They allow minor adjustments to be made in accordance with other training parameters such as upping the carbohydrates a bit for endurance exercise. In this way, calories and macronutrients can be further tweaked to suit individual styles of training.

Calorie Cycling

An Average Week

  • A weekly schedule for someone following a calorie cycling diet might look like this:
  • Monday: Low calorie, low carbohydrate, high protein
  • Tuesday: Low calorie, moderate carbohydrate, moderate protein
  • Wednesday: Moderate calorie, low carbohydrate, high protein
  • Thursday: Low calorie, moderate carbohydrate, moderate protein
  • Friday: Moderate calorie, low carbohydrate, high protein
  • Saturday: Low calorie, low carbohydrate, high protein
  • Sunday: High calories, high carbohydrate, low protein

This schedule can be repeated the next week or changed to suit the needs of the individual. With a calorie cycling approach, it is the dieter who is in control.

Resistance Training for Weight Loss

The traditional understanding most people have about exercise is that you lift weights to get muscular and you perform aerobic exercise to lose weight. Unfortunately, this is not exactly true. Performing resistance exercise (lifting weights, calisthenics, bands, etc.) helps with postural balance, prevents injury and burns a ton of calories. Any good personal trainer will design a weight loss program that includes both resistance and aerobic exercise.

blonde woman working out

Dispelling the Myths

One common concern, especially for women, is that lifting weights will make them too muscular or bulky. The truth is that, while resistance exercise does build muscle, it is a very slow process, and it is nearly impossible to build too much muscle by mistake. Women have much lower androgen levels than men, and this limits the amount of muscle they will build from lifting weights. In addition, the parameters that result in optimal weight loss differ from those optimized for muscle growth.

Another common myth is that long “cardio” sessions are necessary for weight loss. The latest research suggests that shorter sessions (15-30 minutes) of higher intensity exercise are preferable for fat burning. Instead of walking on the treadmill at a slow pace for an hour, try a brisker pace and throw in a few periods of faster walking or jogging. Using this method, more calories can be burned in a 20-minute workout than in a whole hour of low intensity work.

Full-Body Circuit Training

One great way to implement weight training into a fat loss routine is with circuit training. This involves performing four or five exercises back to back to complete one circuit, then repeating the circuit three to five times. Each exercise in the circuit works different muscle groups, so while one muscle group is working, the others get some rest. This allows each set to be performed back-to-back, so the heart rate goes up and calorie usage is very high. This is like combining an aerobic workout and a weight training workout into one, and is an efficient way to burn tons of calories in a relatively short time.

Periodization

Periodization involves changing the parameters of your workouts from time to time to keep the body from adapting. For weight loss, this is best achieved by altering the number of repetitions performed in each set. For example, a trainee could perform 10 repetitions per set for four weeks, 20 repetitions per set for the next four weeks, and 15 repetitions per set for the next. The cycle could then be repeated with slightly higher resistance. This ensures that the exercise sessions remain challenging and effective.

Best of Both Worlds

To get the benefits of resistance and aerobic exercise, a hybrid method can be implemented. This involves performing a 20 to 30 minute weight training session followed by a 10 to 20 minute moderate to high intensity aerobic session. This is an ideal approach, as trainees get in a great weight loss workout in under an hour. If you want to get the most out of your time in the gym, the hybrid approach is the way to go.

Secrets of Long Term Weight Loss

There is more to getting healthy and fit than simply losing weight. You must also make the permanent lifestyle changes that are necessary to keep the weight off. If you fail to do so, as many dieters do, you wind up on the diet seesaw, losing and gaining back the same weight over and over.

So what does it take to not only lose the weight in the first place, but avoid gaining it back? Researchers created the national Weight Control Registry to answer this very question, and the data they collected is quite enlightening. The registry tracked the habits of over 6,000 participants who lost a minimum of 30 pounds and kept it off for the 12-month period that followed. Here are some of their key findings:

weight loss highway sign

Controlling Food Intake

The successful participants continued to follow a calorie-controlled diet even after they had reached their goals. They controlled their portion sizes, and implemented many of strategies they employed to lose weight in their efforts to maintain it. Conscious eating is necessary for weight loss, but it is also necessary for weight maintenance.

The participants also followed a structured pattern of eating throughout the week. Establishing a routine allows your body to adapt to a new way of eating with minimal discomfort. Cravings are reduced, and you always know when and what your next meal will be, so dealing with hunger is not as difficult. These folks also splurged every once in a while and enjoyed foods they did not usually eat. However, these meals were planned in advance and limited to once every week or so.

Successful weight loss maintainers also ate smaller meals four to five times per day to stave off hunger and keep their blood sugar from spiking and crashing. They drank a minimum of five to six glasses of water per day as well, as thirst is often mistaken for hunger, and staying hydrated helps keep the appetite under control.

Most of those who were tracked reported eating breakfast every day shortly after rising in the morning. This is crucial for keeping energy levels stable throughout the day, as you start off the day with the nutrients and calories you need to get going. Including protein in your breakfast is also important, as it slows gastric emptying and prevents the mid-morning crash that is associated with starchy or sugary breakfasts.

Regular Exercise

The successful participants also exercised every day. Many people pat themselves on the back for working out twice per week, but the truth is, 60 minutes of exercise is recommended per day. It does not have to be strenuous, even a brisk walk around the neighborhood will suffice. The point is to get up and get moving, and to do it every day.

The most successful “losers” also made it a habit to weigh themselves on a regular basis. Weight gain has a way of creeping up on us slowly, so if you are not keeping an eye on your weight, you may put on 10 or more pounds before you notice your clothes getting tighter. Weighing on a regular basis prevents you from getting caught by surprise when your favorite jeans suddenly do not fit anymore.