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
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"
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
Most Helpful Customer Reviews
This book changed my life. Hyperbole? You decide. I wish I could show you my before and after pictures. Actually, I can. They are published on the back slip-cover of the hardback version! I burned off 122 lbs of fat while keeping my existing muscle. But what is truly most important is that the same principles in “Burn the Fat, Feed the Muscle” that guided me in burning the fat, have helped me keep it off 4 years and counting. I cannot emphasize enough that this book is not simply a “diet” book, rather it is a “lifestyle” guide. In fact, by maintaining the lifestyle, I’ve continued to stay lean while building substantially more muscle. I am stronger, leaner, and more fit at age 45 yr than I have ever been. I consider “Burn the Fat, Feed the Muscle” as a blueprint on how to permanently make the changes necessary to achieve my fitness goals. Unlike many “diet” books that come up with a catchy hook, and then pad out the necessary pages with recipes and anecdotes, “Burn the Fat, Feed the Muscle” is both a WHY and a HOW TO book. This means that you will get the most out of it only if your objective is to learn how to permanently get in shape. If you want a “secret formula” or “magic pill”, then keep looking. If you are ready to start making the step by step changes that will bring you ever closer to your desired physique, then this is a must read. Like most people, I had tried many, many diets and plans over the years. I would often lose weight for awhile, only to regain as much or more later. Almost any plan can deliver results in the short term. But if the “plan” is not sustainable, then the results will not be sustainable either. “Burn the Fat, Feed the Muscle” teaches the fundamentals of fat loss. Expend more energy than you consume, and with time you will burn off unwanted fat. This absolute truth leads to the time tested advice to become more active while controlling how much we eat. Tom Venuto successfully communicates that while this idea is simple, it is not easy. He explains that simple means uncomplicated, while easy suggests a lack of require effort. If you are looking for Easy, then keep looking. But if getting fit is important enough that you are willing to devote the necessary effort, then “Burn the Fat, Feed the Muscle” is exactly what you need.
Are you looking for your meat and potatoes how to fitness transformation tell ALL guide? Lucky for all of us it is here in print. This book is an easy read for anyone. It explains what to do and why you do it. This isn't your typical diet and exercise book. Tom Venuto puts all the key steps in play. Whether you never picked up a dumbbell or you are a fitness phenomena you will learn how to put everything together to succeed to become your best self, inside and out. You will learn how to track and adjust your progress, improve mental clarity, understand nutrition, cardio options, resistance training variety, accelerate fat loss and break plateaus. Yes you can eat your meat and potatoes too! I bought Toms online book years ago. It changed my life in so many positive ways. I also joined the inner circle. The inner circle is a online community that quickly becomes your family. I have never read anything but positive, uplifting comments from fellow "Burners". You may also set goals with the transformation challenges. You simply will not regret buying Tom Venuto's Burn the Fat, Feed the Muscle book (or fitness Bible many of us call it).
Is there a way to get the ebook free if you bought a hard copy of the book
Fat loss Bible!
Great motivator. Explains in simple terms how to "Burn the Fat & Feed the Muscle". Lays everything out in an easy to read and understand format.
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