The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight Info

Which weight loss plan works best? What are the best books on health and nutrition - What is the best free weight loss app? Discover the best Health, Fitness & Dieting books and ebooks. Check our what others have to say about Tom Venuto books. Read over #reviewcount# reviews on The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight before downloading. Read&Download The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight by Tom Venuto Online


The national bestseller with the ultimate program to lose
body fat and build muscle-and keep the weight off for good


By now, we all know that we gain fat when we take in more calories than
we burn. But we're not always rational creatures when it comes to food
and exercise. Tom Venuto provides a sound plan that will help us put the
brakes on overeating by pinpointing the mental roadblocks and emotional
eating patterns that are preventing us from losing weight for good.
Guiding readers to dig deeper, The Body Fat Solution explores:

?Why it is so difficult to balance calorie output with input

?What prevents people from eating appropriately and exercising
more
?The emotional and psychological factors that sabotage
success
The Body Fat Solution shows how to personalize
an eating plan that takes into account your unique metabolism and
calorie needs, while offering delicious new menus. Tapping into his
years of training expertise and personal experience, Venuto helps
readers change their relationship with food, empowers them to take
charge of their lives, and delivers a program that promises dramatic and
permanent results.

Average Ratings and Reviews
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Reviews for The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight:

4

March 13, 2012

The only way to fitness
First things first -- I have to admit that I am a huge fan of Tom Venuto's "Burn the Fat, Feed the Muscle" eBook. In fact, I was probably one of the original purchasers. I believe that it is the only complete approach to diet and exercise ever published, and that other fitness books are only pale approximations.

The down side of the BtF/FtM eBook is that it's very detailed. Implementation takes study, patience and a calculator. In diet terms, it's a full meal. The challenge for the present book was to present the same information in more digestible form.

Unfortunately, "The Body Fat Solution" is not completely successful. Although I appreciate Mr. Venuto's desire to teach "mental strategies before physical dynamics", I don't think a fitness book needs to start with 108 pages of motivation. Anyone who buys the book is suitably motivated. Ultimately, staying motivated will be the challenge, but in the beginning new readers just want to know what the program consists of and how to get started.

It also shouldn't take 253 pages to get to what you should do on the first day. So as a public service, I'm going rectify this shortcoming by giving you the Quick Start Guide the book should have opened with.

Here's what you do. First, buy an accurate scale, a measuring tape and a set of inexpensive fat calipers. Measure your weight, waist circumference and body fat, and write them down. Second, remove all the sugars, simple starches and grains from your diet. Increase your intake of lean protein, fruits and vegetables, and stop trying to avoid fat. Third, start exercising every day. If you can't think of anything else, start walking. Finally, take body measurements frequently and adjust your diet and exercise routines accordingly.

Got all that? Good. Now, go read the book. Learn all the philosophies, refine the implementation and recapture any lost motivation. Learn why shortcut diets never work for very long. Learn why the all the famous TV diet spokespeople usually gain their weight back. Learn the difference between calorie dense and nutrient dense, and put that knowledge to work. Learn exercise strategies that shorten workout time and increase effectiveness. And, finally, learn dozens of success strategies that will counter the tendency for your previous fitness efforts to fail.

Then, read it all again.

Mr. Venuto's perspective is that people 1) don't understand the nutrient content of their food, 2) underestimate their caloric intake, 3) overestimate their exercise output, and 4) are forced by life pressures to eat fast and pre-prepared foods. Don't feel bad; even professionals get these wrong. Add a tendency to fall in love with counterproductive fast weight-loss schemes, and you've got the perfect recipe for poor health.

The components of Mr. Venuto's program are mental training, cardio training, strength training, nutrition and support. He feels that that without the presence of each component, fitness fails and your health suffers. To implement the diet, you need to be willing and able to cook. It's not complicated, but this is not a fast food diet. To exercise you'll need a set of dumbbells and a bench, or you'll need to find a gym.

There's nothing radial here, and there's nothing to argue about. The message is simple -- there are no shortcuts. The secret, if there is one, is to go slowly, build better habits and make fitness a lifetime achievement. This program is a marathon, not a sprint. You'll get where you're going fast enough, but not so fast that you'll die along the way.
2

February 4, 2009

I can sum up this book in six words
Eat less, move more, Psycho babble. The biggest portion of this book is written like one of those infomercials trying to sell you one of those power of positive thinking programs. Other than that, it basically just says its calories in vs calories out. How revolutionary.
1

February 13, 2010

Not The Whole Truth
Not the whole truth, not by a long shot.

Sorry, it's more of the mind-over-matter Think And Grow Rich stuff, married to eat right, exercise and golly .. guess what .. overweight people have a different metabolism than skinny people.

Duh.

Good luck with disappointing yourself, again. Here's the whole truth ... You Are NOT The Guilty One.

Books that invite you to consider yourself the Guilty One, I'd advise staying away from.
5

July 9, 2012

Simplicity That Works
When I was reading medical journal reports about obscure metabolic chemicals and still gaining weight I realized that I was getting far into the weeds and missing the forest for the trees.

I have tried Body For Life, Esselstyn and the Paleo diet and while all of them have strengths, what I liked about Tom's approach is first the simplicity of the message and secondly the focus on the mental dynamics that are conducive to losing weight and how not to sabotage yourself.

The essential message of the book boils down to this: Eat less and exercise more. By doing this you will create a caloric deficit at which point you will lose weight. No leaving out entire food groups, no complex focus on glycemic load or researching the family farm from which you get your chickens to the 2nd and 3rd generation, or researching chemical structures of which types of saturated fats will generate which thermogenic responses. Simplicity that works. It's that simple, despite the hocus pocus of other diets. He does seem to lend credence to the fact that eating certain types of food are better than others and that the glycemic index dynamics do play a part in nutrition but he always keeps the focus on the main major weight loss principle which is : maintain a caloric deficit.

This message would be enough to keep someone from being frustrated by following other fad diets that may or may not work and get caught up in complexity and quit, but not quite enough to motivate them to do it. To this end he spends a great portion of the book writing about some of the emotional blocks that can hold us back and solutions to those issues. Ultimately being overweight is more of an emotional issue than anything else. He talks about eating for emotional reasons, being tempted by over-eating during social events and basically acknowledging and validating all the ways we hold ourselves back from our fitness goals and then he lays out a simple nutrition and exercise plan to keep the all important caloric deficit maintained. Many might find this focus on the psychological aspects of dieting and working out 'filler', but to me this was the heart of the book.

Another great point about the book is that he follows what he calls a 90% compliance rule which if you're like me and done with "extreme" diets is something that I think I can keep up. No food is forbidden and you can slip up and overeat 10% of the time. To me that is what makes this "diet"/"lifestyle" (whatever you want to call it) realistic for me for the long term.

I once lost 45-50 pounds on the Body for Life diet (which really really works) but at 35 I no longer give a $%*! enough to follow something so extreme. I will say that the two programs are very similar. The main difference in TBFS that you can eat any food you want as long as you maintain a caloric deficit, that you count calories (not nitpicky weighing, just approximations..as opposed to BFL's even more approximate portion sizings) and somehow the workouts seem to also be less intense. To me this is a realistic way for me to maintain a lifestyle.

The one weakness of the book I think is that the workouts are not prescribed in enough detail/there isn't enough handholding there and I would have liked to see some more safety information on the workouts especially the dumbbell shoulder press for which due to bad form I permanently damaged my shoulder (on another program years ago). That is ultimately my responsibility but think these styles of books should include that information since many of the people are likely not fitness aware.
4

October 16, 2012

Not the entire equation, but still really good
I bought the Body Fat Solution because I had heard about Burn The Fat Feed The Muscle and was wary about buying an e-book. Well, after reading this book I bought BTFFTM anyways (since Tom has such a great viewpoint),and think they are a great pair TOGETHER. BTFFTM is a good standalone, but offers less emotional-psychological information and support. As I woman, I have more emotional eating issues than anything, and I need this. The BFS offers more emotional info, but less of the nitty gritty numbers, meal planning, and workout information. That being said, BFS is probably the BEST and most balanced "diet" book out there. If you want less "touchy feely" go with BTFFTM, if you want more go with BFS. If you want the most information you can get, get both. I really liked both of them, but this one is less stand alone than BTFFTM I think (which I why I bought BTFFTM). I also do not recommend buying the Kindle version because you'll want to flip through and refer to certain parts and it is too annoying to do it digitally.
5

March 27, 2012

Great Information in this Book!
I found this book by accident one day when I was looking for information on carb blockers. I was immediately hooked when I read the sample chapter and had to keep going. This book is full of great information about weight loss and how to keep yourself motivated! This has changed my life. I never ever thought I would be a person that liked working out but now I get frustrated if I have to skip a workout. Now that I workout religiously it has motivated my boyfriend and my boss to get started too. I would suggest this book to anyone as a starting point for a healthy lifestyle. I wasn't sure how to workout or what I should be eating.. This book breaks it all down so everything is easily absorbed. All you need to start is a real desire to change and desire to challenge yourself. I've lost 20 lbs so far (3 months) but I still have a long way to go before I hit my goal. I have never stuck with anything this long, I have to say I am very much enjoying this journey. This book is a life changer.. I'm so happy to have found this!!
2

February 5, 2013

No news here
it was just alot of the same old diet news....nothing special. Eat a low carb high protein diet, thats the whole book in a nutshell.
3

January 4, 2013

Mostly for unmotivated people
If you need to lose fat and build muscle, and you have all the motivation for it, then stick to Burn the Fat, Feed the Muscle. Its the best fat loss book you can invest into and promises you 100% results. If you lack the motivation, then start from this one first, it's got all the help you need.
4

July 18, 2014

Clear, sensible guidance addresses mental side too
I was pleasantly surprised by the amount of attention to the mental side of things in this book. It's like the regular person’s Burn the Fat, Feed the Muscle, an extremely popular fat loss and bodybuilding book. The approach in this book is to get 80% of the BFFM benefits (about 1% weekly weight loss) for 20% the work (clearly an approach I like very much). Venuto found “the only thing necessary for most people to succeed is a handful of daily behaviour changes and a shift in mind-set.” He spends a good amount of time addressing root causes of overeating and inactivity from physical, mental, emotional, and social angles. In addition to the “softer” ideas like affirmations, I find this book realistic, particularly focusing on caloric deficit and admitting willpower will be necessary at first to get healthy habits set up, but those will build a natural long-term lifestyle. It’s about putting priorities in order and adjusting your environment to support them. “Work develops your character, strengthens your discipline, and boosts your self-esteem.”

Create priority lists not to do lists.

Beliefs are only interpretations, generalizations, and evaluations we’ve learned. Yet we act as if they’re facts. Beliefs about identity and values are particularly resistant to change. “Behaviour is the true expression of what people believe on the unconscious level.” Accumulate small victories to reinforce more accurate empowering beliefs like “Everything I value depends on good health.”

If I eat healthy, natural foods at least 90% of the time, I know I will get good results.

There are appropriate conscious social and enjoyment reasons for emotional eating like birthday cake, but emotional hunger can never be satisfied with food. Food is for fuel, nutrition, health, and construction material for the body. In a caloric deficit to get leaner, you are probably going to be slightly hungry sometimes. You will survive. It’s not about losing freedom to eat what you want; it’s about not being a slave to food. Be AWARE:

Awareness of your eating behaviours comes first.

Watch out for emotional eating triggers.

Arrest the behaviour patterns when they happen.

Replace the old behaviour with more constructive alternatives.

Establish new beliefs about food and the right reasons for eat.

Oftentimes it’s not food you’re craving, it’s relaxation. Continuous stress is the signal to rest and recover. Trying to de-stress by eating only compounds the problem with guilt, sluggishness, and bloat.

Just as the athlete imagines herself flawlessly performing sports skills, you can imagine yourself taking the daily action steps necessary for reaching your perfect weight goal.

Motivating goals have emotional reasons and are achievable without limits. Daily goals are the steps you need to repeat to achieve mid- and long-term outcome goals. Affirmations are “the way your unconscious mind takes instructions best.”

The only thing you have to give up is eating more calories than you need.

Nutrition Plan

Focus on the calorie deficit first and budget calories wisely.
Start building every meal with lean protein. 30-40% of calories is ideal for exercising and optimizing fat-burning on a calorie-restricted program.
Eat vegetables with every meal or at least 5-6 servings per day.
Eat omega-3 and 2-3 servings of other healthy fats every day.
Eat at least 2 fruits every day. You can have more if highly active and it fits in the budget.
Eat natural starches and grains, particularly for breakfast and after workouts.
Eat mostly foods that pass the “natural test.”
Eat 5-6 times or about every 3 hours.
Limit liquid calories.
Follow the 90/10 compliance rule. What you eat 10% of the time doesn’t matter much but it will release you from the guilt of occasional indulgences and take the pressure of perfection off your shoulders.
Keep restaurant dining to once or twice per week.

Activity Plan

Start with 30-60 minutes of low intensity at least 3 times per week for the first month. Increase to 30-45 minutes at moderate intensity. Limit intense cardio to 3 times weekly.
Strength train 3 days per week, ideally semi full-body split training of supersets.
People who give up habitually have an explanatory style of permanence. “Results-based thinking is the key to continuous progress and the solution to every body fat problem.” If your weight loss stalls, you were in a calorie deficit but now you’re not because of metabolism, not adjusting calories eaten or burned to a smaller body size, unintentional cheating, or just inconsistency. Raise accountability, adjust strategy, or take a week-long diet break if you’ve been in a caloric deficit for at least 3-4 months.

For long-term maintenance, take at least a week to transition to maintenance calories. Keep physically active, decrease sedentary activities, continue to self-monitor, and respond quickly if you gain 5 or more pounds. Replace fat loss goals with vision.
5

October 31, 2010

Highly recommend!
I've been recommending this book regularly at SparkPeople.com to friends and acquaintances. It is so very practical! He spends the first half of the book identifying both societal & personal myths, lies, falacies about weight loss and how we get where we DON'T want to be. Then he provides helpful steps to walk away from the false information and move towards the truth of where we want to be (healthy!). I have continued to read & reread portions of this book as I work to make changes for health and balance in my life.

Tom's book is about health & balance! He is NOT an extremist. He is practical & helpful by providing many useful tools for change in both thoughts and lifestyle. The battle is not in our actions--rather it is in what we think. Actions are the representation of our beliefs.

Anyway, in my opininon, a worthwhile book if you want to make lasting change in your personal health.
4

January 2, 2013

A Thoughtful Approach
What I like about Tom Venuto is that he is open to new research, methods, and ways of thinking. Part of that is discovering that old principles like "calories in, calories out" were indeed right all along once the baloney of "new research" is cut away. It's also refreshing to see a first class exercise expert readily admit that if you don't get your eating under control, none of that matters.

I strongly recommend this book be part of your personal weight loss library, mine spanning about nine titles so far. As many say, you have to be your own best expert on what works for you. Comparing and contrasting similar but identical approaches is an excellent way to do that, and I'm sure Amazon has already suggested some titles for you. My library include "Mindless Eating" and even "Does This Clutter Make My Butt Look Fat?"

I can't quite give this book five stars because I think the material could be more effectively organized. I also think he needed a little more professional medical/nutritional input here and there, which again is why I say read other books as well. But in that context, it stands as tall as any, and well worth the money.
5

October 11, 2012

So good, I gave it to my daughter to take charge of her health & LIFE !!
I loved this book so much that after getting w/in 10 FAT pounds of MY goal weight, I sent it to my 36 yo daughter so she can take charge of her own health while she is still young !!

I was an athletic person until I was derailed at 21 bcz of a TBI but by using BFS (30 years later), I got back my motivation and excitement to be the person I was meant to be, while still enjoying life !! If I can do it, anyone can !!

The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
2

November 26, 2012

Nothing new
I feel like I wasted my money on this book. There's really nothing new that I didn't already know. Nothing against the author, I'm sure he's well-qualified and intelligent. This book will just go in the donate-to-a-charity pile.
3

March 10, 2017

Three Stars
Duplicate info from of the Burn The Fat Feed The Muscle book
3

December 6, 2014

Three Stars
Good document but I would recommend go straight for "Burn the fat, feed the muscle" by the same author.
5

May 15, 2014

This is a much better book than I expected. I knew from his reputation online that his programs are successful but I thought it would either be too strict or too vague. It is neither; it's very practical, well-thought out. The main ideas follow:

The only thing necessary for most people to succeed is a handful of daily behaviour changes and a shift in mind-set. The cause of extra fat is a calorie surplus but the root causes of overeating and inactivity are key. This program is a synergistic, This is a much better book than I expected. I knew from his reputation online that his programs are successful but I thought it would either be too strict or too vague. It is neither; it's very practical, well-thought out. The main ideas follow:

The only thing necessary for most people to succeed is a handful of daily behaviour changes and a shift in mind-set. The cause of extra fat is a calorie surplus but the root causes of overeating and inactivity are key. This program is a synergistic, total-life approach that address the physical, mental, emotional, and social. You will typically aim for a goal of about 2 pounds per week of body fat loss or up to 1% total body weight.

In the beginning, you must use your willpower and personal discipline. With each step, the next one becomes easier and more habitual while your confidence builds and your momentum increases. Willpower gets you started, but only habit keeps you going. The key is to develop positive habits. You can either make excuses or get results, but you can't do both. Success requires hard work as well as smart work. Work develops your character, strengthens your discipline, and boosts your self-esteem.

Problems with previous attempts at fat loss have been information isolation, dogmatic beliefs, extreme quick fixes, complexity, and non-compliance. We believe myths because of social proof, appeal to the masses, appeal to authority and loyalty to gurus, anecdotal evidence, confusing correlation with causation. confirmation bias, and appeal to tradition.

The biggest myths: calories don't matter, metabolism matters, diet resistance, insulin resistance, and carbs make you fat (it's still just about a calorie deficit). The only thing you have to give up is eating more calories than you need. Choose your priorities and put them in the right order. Make all the environmental and lifestyle improvements to support your fat loss.

Successful people share similar attitudes and beliefs: perception is reality so reframe with words i.e. you get to workout and burn fat. Reframe meanings to shift thoughts toward personal responsibility, possibility, choice, and win-win scenarios.

Beliefs are not facts. They're only interpretations of value judgments, generalizations or evaluations in your mind. You weren't born with beliefs; you developed them over time. Once you form a belief, you'll act as though it's true and you'll tend to resist or filter anything that disagrees with it. Identity beliefs are the strongest of all, i.e. "I am an overeater" vs " I overeat occasionally." A behaviour is easier to change than a person. Beliefs about values are also extremely influential, i.e. health is the greatest form of wealth. Behaviour is the true expression of what people believe on the unconscious level.

If you try while your mind is preoccupied with doubts, you won't perform well and you're likely to quit at the first obstacle. You might even sabotage yourself if your goal is inconsistent with old mental programming. If doing something violates your values and beliefs, your nervous system will literally short-circuit your behaviour before you can do it.

Currently, I believe I'm overweight because I can always get leaner later when I don't need food for comfort as much as I do now. I'm also very tired and so exercise isn't worth it. However, I want to live my life now and not put it on hold; I don't want to wait until change is urgent, I want the most natural, sustainable approach because it is the most effective. Staying this course will only keep me obsessive and ashamed. I will always need comfort and sometimes that will be food, but it doesn't need to hurt me. All it takes is practice for healthier alternatives - already it helps to exercise, journal, or distract myself. Using food that way doesn't work for my mom - eating ice cream by the carton is only a movie cliche way to show self-pity and self-soothing.

It's time for more accurate, empowering beliefs. It's achievable. I am able. Remember past achievements. Accumulate small victories - record in a journal when you meet a goal like doing certain exercises today. I must achieve it. Enough is enough! This is an absolute must right now for many reasons. I deserve it. I want it. Everything else in life depends on good health. I expect it. I am willing.

Emotional hunger can never be satisfied with food. Bingeing alone at home after a stressful event is an inappropriate use of food for nonphysical reasons. There are appropriate reasons for emotional eating, but eating is primarily for fuel, nutrition, health, and building muscle.

If you want to get leaner, you must establish a caloric deficit, which means you're probably going to be slightly hungry sometimes. If you fear hunger, you might routinely eat to avoid the feeling. Remind yourself there have been times when you've been hungry and you survived. It's not about missing out on sweets, it's about missing out on being lean and healthy. It's not about losing freedom to eat what I want, it's about not being a slave to food. It's not about eating with family, it's about being with family.

A wareness of your eating behaviours comes first.
W atch out for emotional eating triggers.
A rest the behaviour patterns when they happen.
R enlace the old behaviour with more constructive alternatives.
E stablish new beliefs about food and the right reasons for eating.

Stress is an essential part of life because it is the stimulus for growth. What's bad for me is continuous stress without release. When I feel constant stress is starting to pressure me, that's my signal to rest, relax, and recover. I work hard and sometimes it's stressful, but then I play hard and recover. It's not food I really need, it's relaxation. Food is a terrible way to de-stress because it only makes me feel guilty and more stressed afterward, plus sluggish and bloated. I am what I eat. Do I really want to eat this processed, unnatural food if it's going to become a part of every cell in my body?

Food is construction material for the body. I will become what I eat, as food literally becomes the cells, organs, and tissues of my body. Food is fuel. I will be as energetic as the fuel I put into my bodily engine. Food is for nourishment. Nutritious foods contain everything I need for perfect health . When I feed myself nourishing food on a consistent meal schedule, it stokes my metabolic furnace.

It's ok to eat for enjoyment or social reasons if I do it consciously and mindfully and I stay within the compliance rules and quantity limits I set for myself in advance. I'm totally conscious and aware of my beliefs about food and the reasons I eat. I realize food can be one of life's great pleasures and that completely denying myself of foods I enjoy is not productive in the long run. If I eat healthy, natural foods at least 90% of the time, I know I will get good results.

Mental Programming

Goals: specific, measurable, achievable without limits, with deadline
Daily goals may include outcomes for each workout. They are the steps you need to repeat every day to achieve mid and long term goals. Eating a vegetable with every main meal, for example.
Emotional reasons for goals provide the drive.

Affirmations are the way your unconscious mind takes instructions best. Commit to a specific time every morning right after you wake up ad at night right before you fall asleep. This could be 5-20 minutes of reviewing or rewriting goals by hand every day. Flood your mind with positive images, words, sounds, thoughts, feelings about what you want, from as many angles as possible, as often as possible throughout the day. Write down outcome goals as well as list daily behavioural goals. Carry the most important goal with you to read constantly. Just as the athlete imagines herself flawlessly performing sports skills, you can imagine yourself taking the daily action steps necessary for reaching your perfect weight goal. Imagine yourself cooking and eating healthy, low-calorie foods, making better choices in restaurants, going to the gym consistently, or saying no to comfort foods in trigger situations. See yourself in your mind's eye already having the body you've always wanted. When your self-image changes, your behaviour changes to be consistent with that image. Photoshop your head onto pictures of your ideal body. Place goals strategically throughout your kitchen, home, and office where you will see them often. Some people create a vision board, which is a collage of various goal photos, affirmations, and motivational images. Use pop-up software to have your affirmations appear at regular intervals.

Nutrition Plan
1. Focus on the calorie deficit first and budget calories wisely.
2. Start building every meal with lean protein: eggs, turkey breast, chicken breast, lean red meat, bunion, fish, shellfish, nonfat cottage cheese, cheese, milk, or yogurt. There is also soy, tempeh, or complementary proteins from matching vegetable proteins. 100 g of protein or 30-40% of calories is ideal for exercising and optimizing fat-burning on a calorie-restricted program.
3. Eat vegetables with every meal for at least 5-6 services per day - either 2 veggies for main meals or include in snacks.
4. Eat omega-3 and 2-3 servings of other healthy fats every day.
5. Eat at least two fruits every day.You can have more if highly active and it fits in the budget. Although they have higher calories than vegetables, they're still lower than other foods.
6. Eat natural starches and grains as your "X-factor." Good times are breakfast and after workouts.
7. Eat mostly foods that pass the "natural test."
8. Eat 5-6 times a day - a meal or snack every 3 hours. Soup is a good snack or meal.
9. Limit liquid calories in favour of water or green tea.
10. Follow the 90/10 compliance rule. What you eat 10% of the time doesn't matter much but it will release you from the guilt of occasional indulgences and take the pressure of perfection off your shoulders. This is more effective than a free day.

Activity Plan
1. Cardio type: walking, hiking, jogging, running, cycling, rowing, swimming, group exercise classes or videos, bodyweight exercises or calisthenics, high energy cost sports like tennis, soccer…
2. Cardio for 30-45 minutes at moderate intensity, or 45-60 minutes at low intensity at least three days a week (where sessions burn at least 300 calories). Do low intensity for at least a month before building up to high intensity. You can increase to 6-7 times if you hit a plateau but still limit high intensity to a max of 3 days a week.
Beginner interval workout: 4 rounds at 1:2 work/recovery RPE 7.5:3.5; month 2 6 rounds at 1:1 RPE 8.5:3.5, advanced 8-10 rounds RPE 9-10 : 3-4
3. Strength training three days per week: semi full-body split training of supersets, i.e. performing two exercises in a row without rest. Main exercises are dumbbell squats, dead lifts, bench press, rows, and reverse crunches increasing sets each weak of 10-15 reps ...more
4

Jun 30, 2012

Loved this book! As a former personal trainer, I often struggled with my female clients who refused to weight train out of fear that their muscles would get bulky or because they didn't want to gain weight. Venuto gets below the surface of the 'eat healthy. lift weights' message and explains why weight training is so necessary for maximizing workouts and breaks down the science behind how weight training works. He also focuses on the negative eating cycles that lead to binging and offers tips Loved this book! As a former personal trainer, I often struggled with my female clients who refused to weight train out of fear that their muscles would get bulky or because they didn't want to gain weight. Venuto gets below the surface of the 'eat healthy. lift weights' message and explains why weight training is so necessary for maximizing workouts and breaks down the science behind how weight training works. He also focuses on the negative eating cycles that lead to binging and offers tips for how to break that cycle. Just FYI, the print book also includes a PDF with great exercises for people who may be starting out at the gym. Overall, great read for seasoned athletes and beginners alike. ...more
5

July 7, 2017

This book is terrific and you will learn a lot about nutrition
This book is terrific and you will learn a lot about nutrition, exercise, and how to use your mind to be holistically healthy. I read and used Tom Venuto's first book from several years ago when I was competing. I love that this book is geared towards how to be as fit as possible in every day "real life". It is still serious about education and results and you could take it as far as you wanted. I learned a lot from the cognitive type therapy information in this book.
5

May 5, 2013

This was a good book
I bought Tom Venuto's ebook "Burn the Fat, Feed the Muscle" years ago. That was a very informative book but could be confusing since I knew nothing at all about eating right, working out etc. This book is a better read. Actually this book seems to have more motivation to want to be healthy. If I want to eat something I shouldn't then I refer to this book. What will I have gained by eating something that is not healthy? Tom goes through all the reasons why we fail what what we can do to succeed. This is like a reference guide. If you are serious about losing fat and being healthy then this book is for you.
1

March 22, 2015

The Book Fat Solution
I painfully read "The Body Fat Solution" and concluded Tom fails his readers lose weight because the book is full of fat – wish his editor cut the fat from the book. Tom, in your next book please save us the pain by getting to the point.
1

August 25, 2014

One Star
To hard to read
2

May 21, 2016

Missing 3 important chapters in Audible version
Do not buy Audible version - Part 3 last 3 chapters missing!!!!

I already own the Burn the fat Feed the muscle book and bought this for the last 3 chapters. But they are missing!!! So, basically there is no new info in this entire book and it was a waste of time.
3

April 8, 2013

disappointed
The book arrived in a timely fashion but, I was hoping to learn some new information. It was basically for someone who is just beginning on the journey of a lifestyle change.
3

Jul 31, 2011

I skimmed through some of the book since weight loss is not a new subject to me. A lot of what he wrote I have already learned from other books or personal trainers. But i would highly recommend this book to people that are just starting on their journey into fitness. It gives great insight into the "calories in vs. calories out" theory which I strongly believe in.

I personally checked out the book from the library for the section on weight loss plateaus (which I found extremely helpful), but I I skimmed through some of the book since weight loss is not a new subject to me. A lot of what he wrote I have already learned from other books or personal trainers. But i would highly recommend this book to people that are just starting on their journey into fitness. It gives great insight into the "calories in vs. calories out" theory which I strongly believe in.

I personally checked out the book from the library for the section on weight loss plateaus (which I found extremely helpful), but I ended up reading a lot more of the book because there was great advice in it. The section on having a support system and knowing when to cut people out of your life that are negative or cynical hit home for me and validated a few choices I've made recently in my own life. ...more
5

Nov 28, 2011

A really great no-nonsense, practical book on how to lose weight and build muscle (even at the same time). The first one hundred or so pages talks strictly about head games and emotional aspects. It's an excellent motivational tool to help get started on your fitness journey. It addresses so many common questions, like what causes (and how do you beat) plateaus, which should I focus on-strength or cardio, etc. It's a very easy read, and I recommend it to both people like myself who aren't trying A really great no-nonsense, practical book on how to lose weight and build muscle (even at the same time). The first one hundred or so pages talks strictly about head games and emotional aspects. It's an excellent motivational tool to help get started on your fitness journey. It addresses so many common questions, like what causes (and how do you beat) plateaus, which should I focus on-strength or cardio, etc. It's a very easy read, and I recommend it to both people like myself who aren't trying to lose weight, only become more fit, as well as those looking to drop weight. ...more

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