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.
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About the Author
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Excerpted from "Burn the Fat, Feed the Muscle"
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
Online Resources 378