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.

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