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

This book saved my life. Literally. I bought the ebook years ago. I followed it with success, but wasn't committed. Exactly 2 years ago I reached a crossroads. I found myself unexpectedly out of work, I was morbidly obese and I was miserable. I received an promo email to enter his "Holiday Challenge" body transformation contest. I knew I needed to do something, so I entered. Part of that process I had to take before pictures. I was mortified, but I knew I had to do it. So i committed myself 100%. I reread the book. And then I reread it again. I wrote out my Goals (the Mental Training), I starting walking, and it was a challenge (the cardio) and eventually started lifting (resistance training) and slowly I got my meal plan better (nutrition). It was a lot to digest, so I focused on one or two things in each area to work on. And then slowly got better and better in each area. Fast forward 2 years, I've lost 129 lbs of fat and gained 10 lbs of LBM, and I (thankfully) have pics to prove it! I've competed in a powerlifting tournament and I'm working on being as lean as a bodybuilder. These are my goals, so no one needs to go that far. I've also helped several friends and family understand the components of good health and they've lost collectively way more than I have. I was honored to have been given a chance to get a preview copy of the new book. It is fantastic. I'd read the ebook over 10 times cover to cover and used parts of it as a reference guide over the years. This core of this book is principle based. So nothing dramatic has changed in how he approaches fat loss. However, the writing style is tighter. The chapters are streamlined and much easier to read. The scientific studies are updated and current. And there are new chapters that help you customize the plan even more. The workout chapter is completely updated and the TNB workout template is solid (I've done it for 2 cycles and enjoyed it). Like anything he does, the nutrition and exercise are templates, not prescriptions. You're given the information needed to customize it to your own needs once you understand the underlying principles. For example, you can eat what you want to eat, but to lose weight you need to keep a calorie deficit. So if you want a cookie, it's not forbidden, but you need to keep your calories under your deficit to lose weight. It gives you the freedom to enjoy life, not feel like you're being punished. And this is a lifestyle, not a diet. I tell people all the time, it's safe, sane and sustainbable. And, yes, I got a preview copy. But I also pre-ordered a copy as well and i'm buying several additional copies as gifts. This is THE book I come to again and again and again as my reference guide on my fat-loss journey.

If you are looking for a quick-fix, easy weight loss plan, this is not the book for you. Author Tom Venuto's, "Burn the Fat, Feed the Muscle," (BFFM) is the book you should read when you decide that you are going to get serious about changing your body for the rest of the life. I would hesitate to call this a "diet" book, but rather a lifestyle book for eating and nutritional health. Venuto begins his book with a chapter on goal setting. He encourages his readers to spend time figuring out what they want to look like and why. The reason is that Venuto is a subscriber to Neural Linguistic Programming (NLP) which among other things encourages the practitioner to think and act as if the intended goal is already achieved. A major criticism of this philosophy in the context of body recomposition is that this will somehow cause you to, "Think yourself thin." Venuto is very clear that sitting around thinking about how to improve body composition will do absolutely nothing, unless it is teamed up with good eating, plenty of water and exercise with cardio and weight training. Venuto advises the reader to create both short term and long term goals, and to make sure that they can be measured, that they have a deadline, and most importantly, that the reader knows why they want to achieve the goal. The next few chapters discuss the measurement aspects of body recomposition and why it is important to measure and track progress. Venuto states that this is the only empirical way to determine if the recomposition plan is working or not so that adjustments can be made to keep the reader moving towards his or her goals. Venuto also includes a chapter on body typing, which is interesting reading, but in truth, he appears to include the discussion for completeness and to show the reader how to personalize their meal and workout plans to fit their goals and their genetics. Venuto is very clear that he wants the reader to reach their genetic potential; be the best that they possibly can be. With goals and measurement out of the way, Venuto then focuses on the math of burning fat, how to eat, e.g. timing and meal size, calorie composition, (protein, carbohydrates and fat), drinking plenty of water and eating, "Clean," i.e. little to no processing. There is probably nothing in these chapters that the reader doesn't already know, but Venuto does a better than average job of explaining why this is important and still keeping the reader engaged. There is a chapter on how to create a meal plan which is followed by an entire chapter to debunking supplement myths. The tone of the book changes for the final section when Venuto begins talking about weight lifting and cardio training. Without a doubt, Tom Venuto is a body builder, and when he writes about lifting weights his writing seems a bit more passionate. In this section Venuto discusses the need for both cardio and weight training for any recomposition plan and even provides a workout plan that the reader can immediately begin to use. There is a lot of good information in these sections. What makes BFFM such a good book is that Venuto bases all of his fat loss and meal planning advice on actual science. In areas of the book where he tells you that what he is recommending is not supported by science, (it hasn't been studied, or the results are inconclusive), he is clear that the evidence is anecdotal. Venuto doesn't try to fool the reader into thinking that fat loss is easy or that the results will happen overnight. He points out that fitness and health is a lifetime pursuit and that it involves a lot of work and planning. Despite the volume of the guidance provided, there are some deficiencies. First, this book is written for the omnivore. Venuto briefly discusses the additional challenge the vegetarian or vegan reader will face in meal planning and recommends consulting a nutritionist for help. This is the same advice that Venuto gives to people who face food allergies or diet restrictions. This would not have been enough to deter me from purchasing the book, but the reader who has a vegetarian or vegan lifestyle, or who has food allergies or diseases, e.g. diabetes, Celiac disease, etc., will have some additional research and effort in meal planning. Next, the weight training plan is solid and I've used it with good results. The issue is that while Venuto provides the plan, he commits what I consider to be a common mistake and doesn't help the reader figure out where to start. For example, if the plan calls for a bench press, there is no guidance provided to determine the starting weight and how much to increment up – especially for the novice. While frustrating, this is not unique to Venuto. Finally, the workout plan is certainly focused on the body builder, but if the reader’s goals are something other than body building, a separate book or a personal trainer will be needed. Again, this is not enough to deter me from purchasing the book but it is something to be aware of. In my opinion, this is the most straight forward book written on how to change your body. There is no quick fix promised or implied. There are no miracle supplements to purchase and take. It is clear, practical advice with the tools to help you reach your fitness goals.

For me, dieting and eating well has taken years of practice, over and over again, still practicing. I LOVE fresh foods, but for some reason (always in a rush typically) I tend to go back to processed things that make me feel bad, inside and out. I was on a fried chkn kick for months. Let me see who does the best fried chkn sort of thing. Also, I can eat. Love to eat. I eat when I'm not hungry OR was typically starved all day and then would eat everything in sight at night. For the last year I've been thinking about "dieting" again, but just didn't feel like I had it in me; I didn't want to be hungry, lose 10lbs, and then go back to the norm and gain it back plus 5. Nope, not up to that again. A few weeks ago I came across a book through a process of review reading and thought, huh, I'll give it a try. Had 5 stars from hundreds of reviewers which seems hard for any product to get. So, a few days later I had "Burn the fat, Feed the Muscle" in my hands. Once I actually picked it up and began reading I could feel things changing in my thinking, believing it! I thought "Tom, you mean to tell me I can actually EAT and not starve on 1200 calories a day"? This book really helps you understand WHY foods do what they do, understand what YOUR body needs to lose fat, and is just plain inspiring. I love it so much I've sent out 5 more copies to girlfriends of mine who also struggle with their bodies. I'm so far eating pretty much to the book , LOVING my foods (esp since its summer and so many yummy fruits are available...stuffing myself on watermelon & eating pints of blueberries at night!!). I've been on for about a week and a half, actually used my "Free Meals" having BBQ last weekend with friends and pizza last night at a meeting, just not going crazy all day. I've lost 4lbs & 1%fat, found myself thinking that's not enough...what the heck! That's GREAT! I cannot recall losing 4lbs while eating quantities I WANT and NEED to eat to feel satisfied, only with starvation in my extensive diet history. I followed the books advice and made weekly & every 3 month BIG goals for myself, and followed suit with a REWARD chart to coincide with those goals. My first reward is tomorrow...going on a day trip Whale watching! So excited. I had to put a lot of thought & research into my rewards to make them things I would love, not normally do on a weekly basis. I came up with a great list and I find myself thinking about them, not wanting to let myself down on the agreement I made with myself. As my good friend says, "be impeccable with your word..to yourself!" We are often impeccable with our word to others, but not often to ourselves. If I don't adhere to my plan and make my goal for the week, then I don't get to have my reward, and I REALLY want my rewards. I'm sure there are other books and things out there to provide some inspiration. Just sharing what has really changed my process and been EASY for once. This book is a great read, not boring or like a chore. You will probably learn some new things, get explanation to things you already know, and you will probably be inspired to change your life. If you are even thinking about this book...TRY IT. I'll update this review in 3 months at that goal post.

This book came highly recommended by a workout buddy. She had lost a good amount of weight and gained impressive muscle on this plan. I was surprised at how quickly it shipped & came in good condition. Has a wealth of information for dedicated home or gym goers to surpass plateaus and get lean. I have years of experience but this book had some tweaks that have made a difference in my composition already. I’m starting to see a full six pack and have gained some strength on top of refining my nutrition. A great go to book for really clean eaters/ consistent fit peeps who want to shred. No need to purchase if you don’t want to put in the work. A definite recommendation for those looking to look and feel their best.

Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World is the bible of fitness. Concise information on nutrition, muscle formation, a mental motivation chapter, and a weight-lifting program anyone can start. In short, this is the only book you really need if you want to get in shape. Venuto is a world champion bodybuilder. He has learned from the best by their experiences and earned a degree in exercise science. While he calls it a "plan," it's really not, it's information. The advanced chapters at the end discuss plateaus, bodybuilders' manipulation of carbs to lose the last few fat pounds and look really lean, along with the caveats of very-low-carb diets. Note that the emphasis is on losing fat, not weight. My observation over the last year is that what many people forget, or may not know, is that just losing weight doesn't make you healthier-- you might be losing muscle. Who is healthier, all else equal, a 175 lb man with 10% body fat, or a 140 pound man with 20% body fat? Venuto explains how to build your lean muscle mass and shred your fat. The only way to insure that you will lose weight is to consumer fewer calories than your body burns. There are plenty of accepted equations (available online) to figure out what that ballpark is for you. You want your calorie deficit to be in the right amount, and your macronutrient (protein, carbs, fat) to be in the right quantities such that your body is not breaking down your muscle, it's burning your fat. So, you need to add in a fitness regime that incorporates weight training, both to boost your metabolism but also to counteract the natural process of sarcopenia. Venuto breaks down the importance of these activities as well as explaining nutrition science-- what carbs, proteins, and fat do for your body. He gives you some ratios that he finds work for his own body, and the only way to figure that out for you is to experiment. Measure everything, with apps and free resources online this is easier than ever. I find that most people just don't want to measure. Despite the ease of this today, they don't want to keep track of what they're eating, lifting, burning. As I say in a similar post, this is the same as why so many families have financial problems-- discipline in measurement is required.The most successful people I know, people who post selfies of their six-pack abs and a list of the Cross-Fit workout they did today, do what Venuto does. They measure relentlessly and do real weight training. I learned a few details from this book that have helped me in the last week. I was already measuring everything, every calorie in and every calorie out through exercise. I had lost quite a bit of weight, was at an all-time low. I found I was consuming too few calories, however, to build muscle mass so I upped my calories and my weights and put on a few pounds of muscle while maintaining my body fat percentage this week. I also learned the ins and outs of carb cycling, which I think I'll try soon. (Briefly: You cycle through 3 days of low-carb and calorie deficits followed by a day of "re-feeding" with carbs at maintenance level, body builders find this helps them burn the last little bit of fat while maintaining muscle). Venuto puts his weight routine on his website with pictures. I went out to YouTube and found video demonstrations and am now working them into my daily exercise routine along with P90X3's Mass circuit. I like it, but need to keep making time for cardio. I enjoyed this book, highly recommend it no matter what your fitness level. 4.5 stars out of 5.

"Feed the Muscle, Burn the Fat" by Tom Venuto is a highly insightful and effective guide for anyone looking to improve their fitness and nutrition. Venuto, a seasoned fitness expert, provides a comprehensive approach to body transformation that is both scientifically sound and practically feasible. The book's emphasis on sustainable lifestyle changes over quick fixes is particularly commendable. Venuto excellently combines his deep understanding of nutrition and exercise science with real-world applications, making the book accessible to both beginners and advanced fitness enthusiasts. His holistic approach not only focuses on physical transformation but also emphasizes the importance of mental strength and discipline. One of the book's strengths is its clear explanation of how the body processes different types of food and how this affects muscle gain and fat loss. Venuto's guidelines on macronutrient balance and calorie intake are straightforward and easy to follow, debunking many common nutrition myths along the way. Moreover, the workout routines are well-structured, offering varied plans for different fitness levels and goals. Venuto’s emphasis on resistance training as a core component of fat loss is particularly effective and well-explained. I have been following his TNB-28 program for many months, enjoying the results. The motivational aspects of the book are also noteworthy. Venuto's personal journey and the success stories included serve as great inspiration. He successfully encourages readers to set realistic goals and persist in their efforts. In conclusion, "Feed the Muscle, Burn the Fat" is an excellent resource for anyone serious about improving their physical health. Its blend of scientific knowledge, practical advice, and motivational elements makes it a standout in the world of fitness literature.

I won't go into full detail as others have but I will try and help you if you're on the fence. First off, I'll say that I'm 25 and was in very good shape in high school. Afterwards, not so much. I was never fat but definitely had extra weight to lose. I've always understood what healthy food was and the correct way to work out. For the last year and a half I was doing my own diet and trying stupid fads while working out but didn't see a huge weight drop. I started at 207 lbs and on my own dropped it to about 180. (27 lbs I know but we're talking in about a year and half span - too long and I probably lost a lot of muscle starving myself). When I got this book, I read through it very quickly and began his nutrition program. First off, I'll tell you he makes a lot of sense. The information is great and he breaks down EVERYTHING. This really could be your nutrition bible. But I will tell you it's not easy like he suggests at times. I feel like it's pretty hardcore actually. But then again, I don't mind it. I love junk food just as much as the next person but I can give it all up to lose weight. Not everyone can however. If you have a taste for veggies and don't mind them, then you may be okay. But you have to understand that you can't keep eating crap everyday and lose weight. You need to eat clean. This book may not be for you if you can't. The goal-setting has also been a great tool. At first it seemed too simple and I told myself it wouldn't work, but upon forcing myself to try, I have to say it's been easier to say no to junk food, especially when going out to eat with friends or family. This is probably my favorite part of the book. Counting your macronutrients CAN be easy once you've practiced it for a while, especially with the help of a calorie-counting app like My Fitness Pal. But it can also be intimidating at first. Remember that that part is important. Be prepared to count everything that you eat. If you can't do that, don't even bother getting this book. This is a great program for building a great physique and losing fat, BUT, it's not for everybody. It's very hardcore. I don't mind though and if you can handle that, you'll be okay. I've had overweight family members ask what I do and even ordered this book immediately without realizing how tough it would be. I'm down to 167 since starting this book about 2 months ago. So roughly 13 pounds. I did invest in a food scale (Ozeri Pro digital scale for $18) and a regular scale (Epica Precision for $34) to measure body fat % as he suggests. That has helped and I can see that I haven't lost any lean muscle - only fat. I will also say that I did not follow his workout program. I'm not saying it won't work, but I use this book only for nutrition - especially considering about 75% of the book is about it. For workouts, I use Huge in a Hurry, which you can find on here also. Between the two books, I have enough guidance to really get in good shape. So just to recap, if you can be hardcore and prepare and count everything you eat, then use this book and take advantage of his information. If you can't do those things, perhaps try his "dumbed down" version. I did read a sample of that one and it seems fit for the more average weight loss seeker. Good luck!

Summary: Best fat loss book on the market. It will teach you what you need to know in a no BS way, and with no powders, drops, or other things to buy. Tom Venuto is the real deal. Long story short, if you want to save a bunch of money, get results, cut the crap, and read this book. Best gift you can give yourself. Here is my story: In early 2009 I was 5'-8 tall, 246 pounds working a desk job. I was a single, 29 year old male, no kids. I was a subscriber to things like Men's Health, I tried to eat good and do some workouts when I could. Unexpectedly, like many at that time I found myself unemployed due “The Great Recession". Suddenly finding lots of free time I decided to FINALLY take care of my body. I started by getting a medical check to be sure I was safe. My cardiologist was stunned to learn I gained 100 pounds since high school only 11 years prior. I had sleep apnea and needed a machine. I had high blood pressure: so high I almost went on meds. I found out I was OK to start working out, but I heard something that really put some additional motivation behind me. Something I did not expect: If I did not change paths, I would become a Type 2 Diabetic. With that little kick in the back side, I decided to spend my free time studying fitness and fat loss along with applying for jobs in my construction/engineering field. Muscle and Fitness, Reps, Websites, books, magazines, whatever I could get my hands on I read. If I did not understand, I read again. Somewhere along the line I came across the Burn The Fat, Feed The Muscle Program (BFFM). I signed up for author Tom Venuto's news letter and received his 12 Big Fat Lies articles. What a wake up call!! I was eating near starvation levels of 700-1,200 calories a day, spending money on fat burners, etc with no results. What Burn The Fat, Feed The Muscle teaches are the things you must know for proper nutrition and fat loss. He does by telling you what to do, why to do it, and why you should not do as you were told by late night infomercials,and fad diets. More than half of the stuff you see on TV, or in magazines is crap. Crap designed to keep you fat, and take your money, for the rest of your life. With what I had learned in Burn The Fat, Feed The Muscle, I had built my own eating and workout plans. By December 19th of 2009 I had dropped a total of 70 pounds of fat. Took me 10 months but I was a lean and mean 176 pounds!! Toms book was the start, than as he says experimentation, trial, error, document results. “Train hard and expect results.” Blood pressure: Normal. Sleep Apnea: Gone. Blood/sugar: Normal. Best of all, I had avoided Type 2 diabetes. Here is where I failed Tom and BFFM: I was burning fat at such a high level without doing anything that I learned I could eat junk food, miss my workouts and still stay trim. I got cocky, ate garbage, and got lazy. Well here we are in 2014. Married to a wonderful lady, and I now have family. It took a long time for my bad ways to catch up to me, but as I type I am sitting at 212 pounds. My wheels were spinning, I forgot how I got fit the first time. I tried and failed a few times the last few years to get back into the swing of things. I entered transformation contests only to quit 1 week in. I had lost my copy of the BFFM e-book and decided to purchase the hard cover as a Christmas gift to myself. It has been the key I have been missing. Since I got the book I have been looking at foods, workouts, and crunching the number for calories, macronuturents, and the fun stuff I need to do. My wife is expecting a baby in February/March, and I have a surgery coming up in the next month. But I will be starting the BFFM transformation challenge tomorrow 1-5-14. The “perfect time” to start will never happen. Birthdays, holiday, ect, will always be there. Get over it, pick a day and start. My first time, I had skipped on the mental training part of the book. I was skeptical of it even though it said to not skip it. This time I am going to do as the book says and see what happens. I am hoping in 90 days to come back to this review and let you know how it went. Hoping to be under 200 ponds. My goal is to get back to 175 pound by my birthday in November. A roughly 40 pound fat loss in 45 weeks. Fat loss, not weight loss: BIG DIFFERENCE!! I wish I could post before and after pictures from my first go around. If anybody has any questions post them and I will see if I can help. AdamB Buffalo, MN

This book will teach you how to eat right (which is the biggest part of the book) and how to form good habits which are foundation on getting fitter and healthier. I've been working out for over 15 years but i have never completely set up my diet properly which has kept me from reaching my goals and in the end demotivated me from working out. Some food practices and myths I took for granted before, fell and crumbled after reading the book. Results you get depend on how consistent you are with advice provided and how dedicated you are in applying it. I would definitely recommend this book

Esse não é um livro com uma dieta milagrosa. Esse não é um livro com um treino milagroso. A maior parte dos princípios usados são bastante óbvios e "antigos". E é exatamente por isso que esta filosofia é totalmente diferente da grande maioria dos livros de saúde e fitness no mercado. Com base em princípios extremamente lógicos e razoáveis, o autor monta um mapa da mina para o emagrecimento. Vale cada centavo.

Vecchie teorie dell'alimentazione, oramai desuete

El mejor libro de nutricion

Everyone who is interested in bodybuilding and body transformation/recomposition should read this book. It’s a necessary addition to your staple collection for foundational knowledge and understanding. This, along with a few other great books, such as Arnold’s encyclopaedia of bodybuilding, Joe Weider’s Ultimate Bodybuilding, Franco Columbu’s Bodybuilding Nutritiom etc. tells you everything you need to know to set you up for success . I also found the Audible version equally good