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Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World Hardcover – December 10, 2013
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Q&A with Tom Venuto
Q. What do you think is the biggest myth about losing weight?
A. Definitely that dieting is the best way to lose weight, when it’s actually the WORST way! Most weight loss programs focus only on one thing, and that’s usually diet. My book is not so much about dieting your body down as it is about building your body up. It’s about getting leaner, but it’s also about building fitness, building strength, building lean muscle, building health and building confidence… and to do that, you have to approach it from more than one angle. Nutrition is the most important part, but there are four elements you need to transform your body in the shortest amount of time, and most people are missing the other three. Those are the people who say they’ve tried everything, and failed—when the truth is that their previous efforts didn’t focus on the complete picture.
Q. Why is resistance training so important even if someone’s goal is just to lose weight?
A. If you diet and you don’t do resistance training at the same time, you can lose between 30% and 50% of your weight loss in form of lean body mass. If you want to keep the muscle you have, you have to do resistance training. If you just diet, you WILL lose weight, but you’ll just become a smaller version of yourself – you’ll turn into a skinny fat person.
Q. What is the biggest mistake people make when trying to lose weight?
A. Focusing only on food quality or only on food quantity.
Those who focus only on food quantity believe that weight loss is only about calories-in-versus-calories-out, and “a calorie is just a calorie.” Those who focus only on food quality believe that weight loss is only about the nutritional value of the food, not the calories, so if they only eat health foods, they’ll automatically lose weight.
The truth is, if you want to get leaner and get healthier, you need focus on both – calorie quantity and calorie quality, not one or the other.
Q. Is there anything new in the science of burning fat and building muscle that everyone should know about?
A. The biggest breakthrough is that we’re finding that each person’s body type is unique and may need a different approach than other people’s. Most diet programs are very rigid about certain things: for example, saying everyone should eat low carbs. But what we’re discovering as research advances is that everyone is different. Some people get leaner and healthier on lower carbs, some people respond better to high carbs, and most people find that a healthy balance is right in the middle. So the science is confirming that the best approach is to customize your plan for your body type. That’s exactly what I show you how to do in BURN THE FAT, FEED THE MUSCLE.
Q. Is it ever too late?
A. Never! In fact, when you think about how you lose muscle every year if you don’t train, it’s too late not to start, no matter what your age. Resistance training combined with the right nutrition can take ten years off your biological age; it’s literally the fountain of youth. And I’m not just talking about a great body; I’m talking about great health, too.
“In Burn the Fat, Feed the Muscle Tom Venuto truly delivers the holy grail of fat loss. His frank and practical roadmap of the caloric mechanics of fat loss combined with the often overlooked, but essential, psychological strategies make this one of the most useful books on fat loss ever written.”
—Michael Roussell, PhD
“Not only does Tom include every fact about fat loss worth including, he offers vital, practical, and time-tested systems to implement them. This is a great resource for anyone who’s serious about getting lean, fit, and muscular, while eating a healthy diet and having time left over to enjoy life. It's the new industry standard for fitness books.”
—Lou Schuler, author of The New Rules of Lifting series
“This is the true bible of fitness.”
—Shawn Phillips, author of Strength for Life and Ab-solution
“Tom Venuto did it again. Burn the Fat, Feed the Muscle delivers exactly what people need to do exactly as the title says—burn fat AND build muscle. Simultaneously! And the best part is it’s practical, useful, and beneficial for everyone, from the nutrition and training to the simple yet effective behavioral strategies.”
—Chris Mohr, PhD, RD
“Very few in the history of the health and fat loss world have consistently delivered practical, easy-to-understand information like Tom Venuto. Burn the Fat, Feed the Muscle is the quintessential collection of those principles and may be the most important book of its kind in this era.”
—Mike Howard, Founder of Core Concepts Wellness
“Burn the Fat, Feed the Muscle is the go-to resource for anyone who wants to achieve low levels of body fat and get ripped. Tom goes above and beyond discussing the common elements of training and nutrition—he covers a topic most people neglect that’s vitally important: mental training. Every topic is explained thoroughly so the reader knows exactly what must be done, in simple steps, to achieve the results they desire. Bottom line—if you want to get ripped, this is the guide for you.”
—Nia Shanks, LiftLikeaGirl.com
“Burn the Fat, Feed the Muscle is the guide to transformation you’ve been looking for. Tom Venuto tackles the complexity of the human psyche in such a simplistic way it makes you question ‘Why didn’t I know this before!?’ When you combine that with his nondogmatic and scientific approach to the physical techniques of fat loss and training, you have the makings of a classic ‘must own’ book. And that is what Burn the Fat, Feed the Muscle is: an instant classic.”
—Leigh Peele, author of Fat Loss Troubleshoot and Starve Mode
“As a strength coach and fitness blogger Burn the Fat, Feed the Muscle is a breath of fresh air. It’s not full of hype. Tom’s book is an honest blueprint built on a fitness philosophy that has been tested and proven to work. If you help others or personally want to build a body you can be comfortable in, Burn the Fat, Feed the Muscle is a must-have.”
—Jason Paris CSCS, FitnessDoctrine.com
“In a health and fitness world where extreme viewpoints and rigid dogma prevail, Tom Venuto’s new Burn the Fat, Feed the Muscle delivers sensible, doable, and powerful fat-loss advice anyone can follow. If you are tired of the hype, confusion, and extremes in the diet and exercise world, this book will get you on the right track and teach you all you need to know about what it takes to burn the fat the right way.”
—Dr. Jade Anthony Teta, coauthor, The Metabolic Effect
“Among the overwhelming plethora of fitness, weight loss, and exercise books on the market today, there are very few that will survive the test of time. Tom Venuto’s Burn the Fat, Feed the Muscle will be one of them. If you’re looking for the latest trend or quick fix, you won’t find it in this book. What you will find is concrete information on what really works: strength training to build muscle. Build muscle to burn fat … what a concept!”
—Tom Terwilliger, Mr. America, author of, The 7 Rules of Achievement
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Top Customer Reviews
Update on my progress. Coming up in January 2017 with the help of the Burn the fat website and this book I have kept off all the fat I lost and now I am a competitive 60+ Masters Bodybuilder. There are many books that can help you loose weight but this is the only one I know of that is the book that can help you keep the fat off.
Firstly, the book is well structured. It's split into four sections; mindset, nutrition, cardio and weight training.
Mr Venuto is correct to point out that for anybody to make a body transformation, individuals must first have an important emotional reason to want to do so. By retaining an emotional need, you're more likely to stick with anything, not just a body transformation program.
It is the nutrition section that is by far the bulk of this book and goes into such incredible detail as to leave no questions unanswered. I'd often tried the 'protein dripping' approach, eating small amounts of protein at very regular intervals. The book has change my mindset on this slightly in that I may have been overkilling it somewhat. I'd also been making the cardinal error of, for many years, training on only oats, instead of oats and protein - No more. If anything, this section is worth the price of the book alone.
The cardio and weight sections are also very thorough, although admittedly, for me, I didn't learn a great deal of new stuff here other than a fresh approach and training method which I'll put into practice eventually.
One of my major problems with the training regime was that for leg days, it only leaves three days for recovery before the next leg day. I've always required a minimum of four but hopefully, with my new nutrition plan, this will be mitigated somewhat and I understand that this won't be a problem for everybody.
My biggest problem with the book, and it's quite a big one is as follows: The author states that it's not really possible to burn fat while gaining muscle at the same time. While yes, this is the truth, at least on some levels, it needn't be. It's true that fat burning and muscle building require your body to be in two opposing states, either a calorie deficit or a calorie surplus respectively. And while yes, this approach does work, there is indeed a way you can have both. At no point in the book does the author mention 'positive nitrogen balance.' Where you can be in a calorie deficit yet still build muscle because you're in a positive nitrogen balance.
I believe that HIIT 'high intensity interval training' can also aid you in this and yes the book does go into some detail about HIIT. However, I believe this could have been pushed more, to help the muscle building and speed up the fat loss in an even shorter period of time. HIIT is an essential element to fat burning and muscle building and can seriously speed up the process and I think the author could have pushed this more rather than relying on long 45+ minute cardio session when a more intense and shorter HIIT workout would do the job far better and faster, with added resistance training of course.
In conclusion; this book IS the bible of fat loss, but should be read in conjunction with one of the existing HIIT books to give you an even greater understanding and motivation at transforming your body quickly and healthily. My recommendation isHIIT - High Intensity Interval Training Explained by James Driver which is a highly entertaining and enlightening 'bible' as well.
5 stars for Mr Venuto
Having spent just about my whole life super obese and topping out at 378lbs I had very little knowledge how the body really worked. But through reading BFFM I learned what the muscle in my body really was worth and what fat loss compared to weight loss really meant. I also learned about nutrition in a new way that made so much sense to me, that made it not a diet but something I could live with doing for the rest of my life. With the help of BFFM I went on to lose another 100 lbs.
When I found out Tom was coming out with a hard cover of Burn The Fat, Feed The Muscle I just knew I wanted to buy it. Not just for myself but to share with people in my life that had been struggling with their weight for years too. I didn't just buy one copy I bought 7 because I want to share it with many and really have them learn how to change their lives as I have, I believe in it 100%. Hopefully seeing my success they will read it cover to cover like I did and really live it.
I won't try to kid anyone, to lose a lot of weight (fat) you have to put in the time and work and it's a life long mission. But BFFM explains how to do it and in a way that is understandable and doable by anyone from the young to the old or the slightly out of shape to the super obese. It really is a livable life long plan, not a diet. It also taught me what it really means to create new life long habits and to set goals for myself that ARE attainable.
Now for the differences between the ebook and the hard cover, I wasn't expecting so many changes in the hard cover but it's been made even easier to understand by being broke into sections, mental training, nutrition, cardio and weight training. It really felt like a totally new read to me. The biggest change for me is the section on weight lifting. In the ebook I didn't grasp that section at all so I ended up buying myself another book on weight lifting at the time. But it's been totally rewritten in the hard cover with lots of added material that is understandable to even a person that has done little to no weight training. I really liked too that there was a beginner workout (primer) with detailed instructions for each exercise. I really think just about anyone could manage these 10 exercise that will help give them the base to move on to the TNB-28 workout with confidence.
I also would like to mention that [...] is the best online community I have ever come across for support and I've been online over 20 yrs. The people there are like no other in their willingness to help you in anyway they can. The volume of information there is HUGE too, with so many inspiring people to help push you to want to succeed for yourself.
I can't say enough good things about Burn The Fat, Feed The Muscle, it really has changed my life.