Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

by Tom Venuto
Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

by Tom Venuto


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A no-nonsense plan that has been proven and tested by more than 300,000 people in 154 countries. Whether you want to shed 10 pounds or 100, whether you want to build muscle or just look more toned, this book is the original “bible of fitness” that shows you how to get permanent results the safe, healthy, and natural way.

Do you want to shed fat and sculpt a new body shape at the same time?
Do you want a program without gimmicks, hype, or quick fixes?
Do you want a program guaranteed to work, no matter how old you are or what kind of shape you’re in now?

For twenty-five years, industry veteran and bestselling author Tom Venuto has built a reputation as one of the world’s most respected fat-loss experts. In Burn the Fat, Feed the Muscle—known by fans as “the bible of fat loss”—Tom reveals the body transformation secrets of the leanest people in the world. This is not a diet and it’s not just a weight-loss program; this is a breakthrough system to change your life and get you leaner, stronger, fitter, and healthier with the latest discoveries in exercise and nutrition science. Inside, you’ll discover:

- The simple but powerful LEAN formula, revealing the four crucial elements of body transformation success.

- The New Body 28 (TNB-28): a four-week training plan for sculpting lean muscle, plus a quick start primer workout perfect for beginners

- A lifestyle program that’s more flexible and easier than ever to follow, even if you are busy, have dietary restrictions, or have never worked out before.

- The motivation strategies it takes to stick with your plan.
Burn the Fat, Feed the Muscle is not about getting as ripped as a fitness model or becoming a bodybuilder like Tom did (unless you want to); it’s about using their secrets to achieve your own personal goals. You are sure to call it your fitness bible for many years to come.

Product Details

ISBN-13: 9780804137843
Publisher: Harmony/Rodale
Publication date: 12/10/2013
Edition description: Revised
Pages: 400
Sales rank: 406,973
Product dimensions: 7.40(w) x 9.30(h) x 1.50(d)

About the Author

TOM VENUTO is a fat-loss expert, transformation coach and bestselling author. Tom holds a degree in exercise science and has worked in the fitness industry since 1989, including fourteen years as a personal trainer. He promotes all-natural, healthy strategies for burning fat and building muscle, and as a lifetime steroid-free bodybuilder, he’s been there and done it himself. Tom blends the latest science with a realistic, commonsense approach to transforming your body forever.

Read an Excerpt


Excerpted from "Burn the Fat, Feed the Muscle"
by .
Copyright © 2013 Tom Venuto.
Excerpted by permission of Potter/Ten Speed/Harmony/Rodale.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Preface: My Story: From Fat Boy to Fat-Loss Expert ix

Part 1 Philosophy

Chapter 1 Fat-Burning Secrets of the Leanest People in the World 3

Chapter 2 Why Diets Fail and Why This Plan Won't 14

Chapter 3 Understanding Your Body Type and Customizing Your Plan 29

Part 2 The L.E.A.N. Plan of Action

Establish Your Baseline 51

Chapter 4 Measuring Body Composition 53

Chapter 5 Tracking Progress: The Feedback Loop System That Won't Let You Fail 69

Learn: Mental Training (The 1st Element) 87

Chapter 6 Setting Goals and Training Your Mind 88

Eat: Nutrition (The 2nd Element) 115

Chapter 7 Understanding Calories 116

Chapter 8 Balance Your Macronutrients 135

Chapter 9 Good Fats, Bad Fats 152

Chapter 10 Protein, the Muscle Builder and Metabolic Stimulator 168

Chapter 11 Clearing Up Carbohydrate Confusion 182

Chapter 12 Hydrate Like an Athlete and Burn More Fat 199

Chapter 13 Nutrient Timing 215

Chapter 14 The Burn the Fat, Feed the Muscle Meal Planning System 234

Activate: Cardio Training (The 3rd Element) 258

Chapter 15 Maximize Your Fat Loss with Cardio Training 259

New Body: Weight Training (The 4th Element) 284

Chapter 16 Burn the Fat, Feed the Muscle Weight Training: The Principles 285

Chapter 17 Burn the Fat, Feed the Muscle Weight Training: The Program 304

The Next Level: Advanced Strategies 323

Chapter 18 Breaking Plateaus 324

Chapter 19 How to Accelerate Your Fat Loss 339

Appendix-Extra Tools 359

Burn the Fat, Feed the Muscle Progress Chart 361

Burn the Fat, Feed the Muscle Goal-Setting Worksheet 362

The Goal-Achieving Formula Checklist 363

Calorie Worksheet 364

Calorie and Macronutrient Quick Reference Charts 367

Grams of Fat Daily Chart 373

Grams of Protein Daily Chart 374

Grams of Carbs Daily Chart 375

Acknowledgments 376

Online Resources 378

Index 379

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