The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight

The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight

by Tom Venuto


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Product Details

ISBN-13: 9781583333730
Publisher: Penguin Publishing Group
Publication date: 12/29/2009
Edition description: Reprint
Pages: 352
Sales rank: 844,565
Product dimensions: 7.40(w) x 9.00(h) x 0.70(d)
Age Range: 18 Years

About the Author

Tom Venuto is a fat-loss expert, nutrition researcher, and natural, steroid-free bodybuilder. Since 1989, Venuto has been involved in virtually every aspect of the fitness and weight-loss industry – as personal trainer, nutrition consultant, motivation coach, fitness model, health club manager, and bestselling author of the popular e-book Burn the Fat, Feed the Muscle, as well as other digital programs such as MP3 teleseminars and weight-loss membership websites. He lives in Hoboken, New Jersey.

Read an Excerpt


As an aspiring teenage bodybuilder in the mid-1980s, I was initiated intothe world of body transformation. That’s when I began learning a philosophyand methodology so effective for getting lean, I was ultimately ableto achieve body fat as low as 3.7 percent while at my competition peak. To giveyou some idea of what that means, the average male has about 17 percent bodyfat and the average female has about 25 percent. If you want to see six-pack abs,you’ll usually need to drop to under 10 percent body fat if you’re male anddown to about 15 percent or so if you’re female.Three percent is essential body fat in men, which is the amount necessaryjust to stay healthy. This means my body fat got so low, virtually no fat was leftbeneath my skin. People told me I looked like a walking anatomy chart. Inbodybuilding vernacular, the word for that is “ripped.” Mind you, I’m not naturallylean. Before I learned how to cut body fat, I’d never seen my abs. In fact, Iwas a slightly chubby freshman in high school, embarrassed to take my shirt offfor swimming class. How things changed.

By my twenties, I became a multititle winner in bodybuilding and got so leanand muscular that many people thought I was taking steroids or fat-burning drugs.The truth is, I have never taken a banned or illegal performance-enhancingsubstance in my life. I developed my physique naturally with nutrient-dense food,a carefully controlled calorie intake, progressive resistance weight training, the rightdose of cardio, a mind focused on well-formed goals, strong emotional drive, anda great support system of friends, training partners, and mentors.I realized, of course, that most people had no interest in bodybuilding. Nevertheless,I was sure the type of nutrition programs I was using for fat reductionwith such success could work for others even if they had more modest goals. SoI compiled my fat-burning techniques into an organized system and beganteaching them to others.

Since 1990, I’ve personally trained hundreds of people one-on-one in thegym. More than six hundred people graduated from my twelve-week “Burn theFat” coaching program, which later became the basis of my first self-publishede-book, Burn the Fat, Feed the Muscle. Since the Internet boom at the turn ofthe millennium, tens of thousands of men and women from more than 143countries have used my Web-based fat-burning programs, hundreds of thousandshave subscribed to my e-mail newsletters, and millions have visited mywebsites and blogs.

How Effective Does Your Fat-Burning Program Need to Be?

Under my guidance, men and women were cutting body fat like crazy, evenwhen they’d been stuck for years with stubborn belly fat or diet-resistant lowerbodyflab. I’ve lost count of how many of my clients have joined my 100 PoundsGone Club and more than one has shed over two hundred pounds. I alsoworked with people who weren’t overweight. They started with average body fatlevels, and I helped them reach the extreme leanness necessary for bodybuilding,fitness, figure, or before-and-after transformation contests.Despite the fact that people of every size, shape, age, and background weresucceeding using my advice, I noticed that something was missing. I seemed toattract a certain type of client, and most of them had a few things in common:they were all highly motivated, they all wanted to maximize their results, and theywere all willing to do whatever it took to achieve their goals. These people wereserious.

I’m not sure if it was my physical appearance, my “no shortcuts” work ethic,or my “no gimmicks” approach that drew these people to me. Maybe it was becausemy programs had their origin in the subculture of bodybuilders and fitnessmodels, a fact many people found intriguing. On the other hand, it was veryintimidating to others. My guess is that some people were thinking, “I’m not interestedin gaining muscle,” or “I don’t need to be ‘ripped.’”When I started in the fitness business, it never would have dawned on methat a program could be too effective or too sophisticated. Truth be told, I wasalways looking for advanced diet tricks or some extra competitive edge to shedthat final ounce of fat. In hindsight, I now see that the programs I prescribed mayhave been the most effective in the world, but they were like shooting a squirrelwith a cannon! It’s nice to have all that firepower, but it’s overkill for the job.

My New Solution for Millions of “Regular People”

For a long time I believed that maximizing results depended on doing nutritionstrictly by the numbers and also customizing those numbers for every individual.Ultimately, I realized the only thing necessary for most people to succeed was ahandful of daily behavior changes and a shift in mind-set. I also learned I didn’thave to explain all the mechanisms, only provide the action steps. You don’t needto understand electricity to light your home, you only need to know how to flipthe switch.

My new keyword became “simplicity.” I grew convinced that by developinga simple new lifestyle program, I would be able to help, not tens of thousands ofserious and already motivated fitness enthusiasts, but tens of millions of regularpeople to get the bodies of their dreams. I wanted to help people with commoneveryday challenges, such as high stress, lack of time, emotional eating, and sporadicmotivation. I needed a solution with principles so simple that peoplewould no longer ask, “Will it work for me?” but would instead say, “I can do that!”By stepping outside my world of high-level physique transformation towardthe wants, needs, and goals of ordinary “real people,” I finally figured out how tocreate such a program: I worked backward. I started with the causes and tracedthem back to the solutions.

What’s the Real Cause of the Body Fat Problem?

I could only succeed in reverse engineering a solution by understanding thatbody fat is a problem with multiple causes, including inactivity, diet, hormones,genetics, mental programming, emotions, environment, and social pressure. Asdiverse as they may seem, these factors all lead to one pivotal point in the causalchain: a calorie surplus.

If you have more body fat than you want, it’s because you’ve been consumingmore calories than you’ve been burning. Knowing this, however, doesn’ttell you why you have a calorie surplus in the first place. I’m sure you’ve heard“Eat less and exercise more” hundreds of times, but following this advice alonedidn’t solve the problem, did it? The Body Fat Solution acknowledges caloriemanagement as the key to body fat control, but at the same time it delves furtherto find the root causes of overeating and inactivity.

The explanations proposed for excess food intake and obesity are limitlessand the debates about the best way to lose fat seem never ending. One reasonwhy there’s no consensus is because so many authorities on health, fitness, andweight control are heavily vested in their own theories and ideologies.In the last few decades, when health and weight-loss experts have come acrossa new discovery in obesity research, they’ve often taken that one aspect of this multifacetedproblem and created an entire program around it. One “evil culprit” isoften blamed as the cause or one “magic bullet” praised as the cure or solution.Though there are others too numerous to mention, examples include:

  • All types of low-carbohydrate diets that drastically reduce sugar and carbs
  • Low-glycemic-index diets that recommend specific types of carbs
  • Low-fat diets that reduce intake of dietary fat
  • Omega, Mediterranean, or fish-oil diets that increase consumption of essentialfats
  • Paleolithic diets that eliminate modern processed foods
  • Metabolic typing or diets that prescribe macronutrient ratios (for example,the 40-30-30 diet)
  • Inflammation (anti-inflammatory diet)
  • pH balance (acid-alkaline diet)
  • Detoxification diets to purge harmful substances from the body
  • Hormones—insulin, growth hormone, leptin, thyroid, cortisol, and testosterone(there’s a diet revolving around each one, believe it or not)

  • Each one of these approaches may contain important and scientifically validinformation. Because there may be truth in all of them, readers seldom questiontheir integrity or efficacy, nor should they, in most cases. What they should questionis whether making one change in diet or targeting a single cause will solve aproblem as complex as obesity. Unfortunately, it’s the norm for a new or contrarianapproach to take the spotlight—not because it’s a breakthrough worthy of centerstage, but because the marketplace demands and thrives on novelty.

    Year after year, you’ve seen one “next big thing” after another, and yet you’veusually been left disappointed each time. Every new diet seems to be based on aunique idea. Each sounds plausible. Some contain a thread of truth, but they allfall short if they contain only a single thread in a much larger tapestry. What’sbeen missing in every case can be summed up in a single word: synergy. We’vefocused on isolated details, but missed the big picture of how all the pieces worktogether in real life for real people.

    Why is there still a body fat problem today, and how do we solve it? I’ve devotedmy adult life and career to studying these questions. Not only have I foundanswers, I’ve put them all together into a simple five-part formula that will workfor millions of people, including you. It’s a synergistic, total-life approach that addressesall of the true root causes of the body fat problem in every area of yourlife—physical, mental, emotional, and social. It’s called the Body Fat Solution.
  • Customer Reviews

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    Body Fat Solution 3.2 out of 5 based on 0 ratings. 17 reviews.
    CathyCA More than 1 year ago
    This book is not for someone wanting the "quick fix" of any particular part of their diet. Whether to loose weight or maintain a healthy body weight and fat level this book gives you all that you need. But, it is not for someone trying to get to a quick and easy (and often times unreasonable) goal. The information was fabulous and easy to understand and apply to everyday life. I've read many books on nutrition and diet for health and I can say that this book is well written and the best I've read. I highly recommend this book!
    ksmall1998 More than 1 year ago
    I have followed Venuto for awhile and this book is good for anyone that needs to lose weight or if you want good ideas for maintenance. Tom's approach is simple, basic, logical, and easy to understand. A good book to inspire a healthy approach to weight control.
    knittingmomof3 on LibraryThing 7 months ago
    From my blog...As a long time fan of Tom Venuto's philosophy on fitness, I was thrilled to be able to read and review his book The Body Fat Solution in which Venuto outlines the five principles for burning fat and building lean muscle. Venuto takes a realistic look at how one's eating and exercise work together to build a healthier and leaner body while building up muscle mass. Venuto's book is divided into 12 chapters beginning with defining obesity and debunking so many myths that exist about weight loss. Venuto goes on to explain why eating more and more frequently rather than the common trendy "diets" of eating fewer calories, helps not only shed unwanted body fat, but in the long run will help build up one's muscle mass. Venuto tackles the tough issues such as over-eating, re-programming the way one views diets and weight loss, body image and reprogramming one's mind to think positively about food. Venuto proceeds with well laid out sections describing as well as depicting exercises and how to put them together to create exercise routines. No stone is left unturned as Venuto even discusses healthy relationships, social networking, and the need to be accountable as well as the need for support. The final section puts everything neatly together for the reader, making certain the reader is armed with the tools necessary to succeed. The Body Fat Solution concludes with Appendices; online support, calorie calculations, recommend foods, and sample menus to get one started to the road to fitness. The Body Fat Solution is an excellent book for anyone tired of fad diets, actually dieting in general, and is looking for sound advice on how to become healthier, leaner, and have a healthy lifestyle.
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    disappointedCA More than 1 year ago
    This product is an Audiobook set only; you will not find a readable copy of the book here. This is misleading because it's advertised as the "Compact Disc" version instead of the "Audiobook" version. Tom Venuto's first book, "Burn the Fat, Feed the Muscle" was in electronic form (PDF), so most will assume that this is too. Unfortunately, that's not the case.

    To make matters worse, I'm hearing impaired, so I basically just bought a paperweight.

    So, I'm sure the book is great, but I can't comment on something I can't read! I hope B&N and the marketers/publishers will update their information to emphasize that this is NOT an eBook, or people will be making the same mistake that I did.
    Anonymous More than 1 year ago