ive been reading tom venuto’s book “burn the fat feed the muscle”, and just finished. everything sounds great and is all gravy with me except one concept that he was unclear about.
this concept was the ‘starvation response’ as he called it. in his ‘program’ he says to eat roughly 400-500 calories less than what your body burns on a daily basis. he says that if you have a larger calorie deficit than that, your body will go into the starvation response in as little as four days, decreasing your metabolism. your body thinks you are starving because you are consuming less calories than maitenence, so your body retains fat and halts metabolism to a screeching halt.
my confusion lies here: he says that exercise is the key to fat loss. makes sense, but lets say i do a good amount of cardio every day, 30-45 minutes of cardio. i also eat PERFECT, everything from 6 meals a day, to carb and calorie tapering, no processed foods, with a 400 calorie deficit from food alone. IF i do the cardio, i burn about 400 (rough guess) calories per session. -400 from cardio and -400 from food per day is an 800 calorie deficit (not to mention resistance training)! this sounds great, as this adds up to about 2lbs of fat loss per week.
but according to him, 800 calories is too big of a deficit, and my body will engage in the starvation response. he also says later in the book that if i increase my excersice, i in turn increase my fat loss. pretty obvious, but basically what im confused about is this: do i have to count what i burn from exercise in my calorie consumption/deficit? or if i have a perfect nutrition routine at the perfect amount of calories, can i work out a hypothetical ‘unlimited’ amount without initiating the starvation response? because if that is so, ‘theoretically’ i could eat 2500 calories per day, burn 5500 calories per day (through diet and a LARGE amount of excercise), and lose 1 pound of fat per day (i know it doesnï¿½??t work like that, but im just talking in theory). sorry for the long post, i feel lost