3.88

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

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

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

5

Mar 04, 2014

This book comes with a new concept of the body fat losing

The first few chapters prepares you mentally before starting the actual fat losing program.

Then it gives you a complete program (dieting / exercising) with correcting a lot of the common wrong ideas and thoughts. It will become a lifestyle concept rather than losing few pounds in a short period of time.

3

Jan 12, 2017

I liked Burn the Fat Feed the Muscle better in every respect except for the dietary recommendation section. This book is much more laid back in terms of the eating "rules". BtFFtM wants you to use macros and calorie counting in a very detailed regimen, whereas this book is aimed at "regular folk" (as opposed to serious bodybuilders) who might not care to be so exact.

2

Aug 23, 2012

Eh. Typical weight loss book. At least for me any ways. I think I've read too many. I got the info I was looking for but I had to get through a lot of the same old stuff to find it. I should have gone with Body for Life. I wanted more information on fitness than was presented here. Next stop, the internet.

4

Mar 02, 2013

The wholistic approach is great, Venuto is positive, and while reading, it was encouraging enough that it impacted my choices for the week. That said, I didn't find too much info that I didn't already know.... But that could be that I've read about and researched fitness for around ten years. Note that I didn't say apply. :) I gave it four stars because I trust his info, and it was encouraging.

4

May 21, 2009

The first third of this book is absolutely fantastic! It goes into the psychology of eating correctly and for the right reasons. The rest of it is 'OK'.

I highly recommend anyone who is trying to loose weight or simply trying to establish a health mentality towards their diet. At least the first third of it!!!!

5

Jun 02, 2012

The author definitely has a handle on the facts when it comes to weight loss, but even more importantly his goal setting exercises, methods of correcting defective thinking and negative self-talk, and reframing techniques are helping me to believe that it is possible to achieve my goals. The secret to fat loss is that there is no secret. It is about establishing habits, behaviors, and thoughts that are conducive to achieving your goals.

3

Oct 19, 2009

...couldn't finish it. It wasn't BAD, per se, it was just that it was a lot of stuff that most people already know. "If you want to lose weight, you need to eat fewer calories and add in a mix of cardio and weight training." (Not exactly a revolutionary idea.) Oh well. For those who haven't read other books on keeping healthy, then by all means, read this and learn something. For everyone else, it might just be something you skim while killing time at the bookstore.

4

Feb 17, 2009

Tom Venuto does a great job of focusing on the most important area of weight loss... your mind. This book is about setting your mind and attitudes right and getting the results you want. BFS is a not a quick fix, but a standard reduce calories eaten and increase calories consumed formula for weight loss. Venuto focuses on losing fat not muscle, losing at a rate that will not sacrifice health or destroy metabolism, and finding the ways to keep yourself motivated and measure progress.

4

Mar 28, 2012

I read this a while back. It is very sensible. It goes over a lot of things that you probably already know about being healthy. It brought up a few points that I found very helpful. First: you absolutely will not stay on a reduced calorie diet if you see it as a punishment. Second: you cannot stay on a diet that makes you feel constantly deprived. After I read this, I felt that I was going to get healthy by eating food that I enjoy. I also made the decision that I wasn't ever going to ban any I read this a while back. It is very sensible. It goes over a lot of things that you probably already know about being healthy. It brought up a few points that I found very helpful. First: you absolutely will not stay on a reduced calorie diet if you see it as a punishment. Second: you cannot stay on a diet that makes you feel constantly deprived. After I read this, I felt that I was going to get healthy by eating food that I enjoy. I also made the decision that I wasn't ever going to ban any food from my diet. It also helped me to make some concrete goals. If that sounds like something that is appropriate for your situation, I'd recommend it. ...more

3

May 02, 2012

I thought I was buying Burn the Fat, Feed the Muscle when I bought this book. Oh well. There was still lots of interesting reading to be done. Usually I find this type of reading tremendously boring, but I actually enjoyed this read. I learned quite a lot and appreciated Venuto's approach. He couldn't resist a few bragging rights and a bit of self-promotion, but he kept it to a minimum and in parenthetical references, so it wasn't nearly as obnoxious as it could have been. All in all a very I thought I was buying Burn the Fat, Feed the Muscle when I bought this book. Oh well. There was still lots of interesting reading to be done. Usually I find this type of reading tremendously boring, but I actually enjoyed this read. I learned quite a lot and appreciated Venuto's approach. He couldn't resist a few bragging rights and a bit of self-promotion, but he kept it to a minimum and in parenthetical references, so it wasn't nearly as obnoxious as it could have been. All in all a very useful resource, and I appreciate his understanding of fitness as a lifestyle - not a quick fix. He does a really thorough and well-structured job of explaining how to come at weight loss and maintenance - especially for those who have a chronic struggle with it. ...more

3

Aug 01, 2012

I especially liked the information Tom Venuto provided that described how strength training helps burn fat just as much as cardiovascular exercise. I have made some very positive changes in my exercise routine over the last few months & am pleased by the muscle tone I have developed as a result.

I was disappointed that Tom Venuto did not touch on how damaging it is to the body to dangerously restrict calories while exercising intensely on a daily basis. I have done research on how many I especially liked the information Tom Venuto provided that described how strength training helps burn fat just as much as cardiovascular exercise. I have made some very positive changes in my exercise routine over the last few months & am pleased by the muscle tone I have developed as a result.

I was disappointed that Tom Venuto did not touch on how damaging it is to the body to dangerously restrict calories while exercising intensely on a daily basis. I have done research on how many people, especially woman, do this & how it sabotages weight loss by lowing a person's metabolism. A person's body then starts to go into starvation mode & holds tightly onto body fat, resulting in little to no weight loss. This happened to me & it would have been very helpful if the issue would have been addressed in this book (other than VERY briefly). ...more

4

Dec 12, 2010

Why I read It
The subject interests me and I have a lot of respect for Tom Venuto.

The Good
Good straight forward discussion on why most diets fail, especially over time.

The Bad
Venuto has a extensive and extremely detailed ebook that he has sold for years but I have always been to cheap to buy it. He said in interviews that people sometimes just want to know how to flip a switch and not necessarily all the whys on how it works. This book was written to fill that need so consequently it doesn’t have Why I read It
The subject interests me and I have a lot of respect for Tom Venuto.

The Good
Good straight forward discussion on why most diets fail, especially over time.

The Bad
Venuto has a extensive and extremely detailed ebook that he has sold for years but I have always been to cheap to buy it. He said in interviews that people sometimes just want to know how to flip a switch and not necessarily all the whys on how it works. This book was written to fill that need so consequently it doesn’t have all the nerdy details. That is more indicative of my own cheapness than the books shortcomings.

The Ugly (my opinion)
Good book providing solid information. Nothing complex and if you were to follow his advice you will see improvement in you body and your health. Tom does a large online presence so you can find numerous articles with a simple Google search. Here are a few podcasts in which he is interviewed – well worth the listen. ...more

4

Apr 02, 2014

This book covers it all. But don't look for a quick fix or the next fad, because there isn't any...thank God! This is no-nonsense.

It boils down to making a calorie deficit (preferably with good nutrition) to lose weight
Exercising not with just cardio, but weights too
Finding your emotional triggers to eating and replacing them with better alternatives
Challenging your old belief that impede weight loss
But most of all, how to maintain once you reach your goal.

This book has all the beliefs about This book covers it all. But don't look for a quick fix or the next fad, because there isn't any...thank God! This is no-nonsense.

It boils down to making a calorie deficit (preferably with good nutrition) to lose weight
Exercising not with just cardio, but weights too
Finding your emotional triggers to eating and replacing them with better alternatives
Challenging your old belief that impede weight loss
But most of all, how to maintain once you reach your goal.

This book has all the beliefs about weight loss I'd always held true, such as there is no magic formula or combination of special foods, carbs/fat wars are ridiculous, natural and not processed is best, lifting weights is essential as cardio alone will not change your shape, and that the mind and thought process is our biggest sabatour. Even though Venuto stated what I already thought was true, I did walk away with some "special nuggets" to add to my beliefs and challenge me. ...more

5

Dec 29, 2013

Ready for 2014? Got some weight to lose? This book is HELPING me. Why?

1. It's pure science.
2. The audiobook is read by a careful-sounding guy (L.J. Ganser) who reminds you of the best teacher you ever had. As I listen, I want to say, "Yes, sir," and then stay on track and do my "homework" every single day. Yup, I need that voice in my head. I am a real wuss on my own.

I'll keep this short. Do yourself a favor. Buy the audiobook and listen as you walk, hike, climb steps, and when your boss isn't Ready for 2014? Got some weight to lose? This book is HELPING me. Why?

1. It's pure science.
2. The audiobook is read by a careful-sounding guy (L.J. Ganser) who reminds you of the best teacher you ever had. As I listen, I want to say, "Yes, sir," and then stay on track and do my "homework" every single day. Yup, I need that voice in my head. I am a real wuss on my own.

I'll keep this short. Do yourself a favor. Buy the audiobook and listen as you walk, hike, climb steps, and when your boss isn't looking.

I am adding two main ingredients because, well, I know me. First, to stay on track, I've joined a 12-week online contest at WeightLossWars.com. Believe me, competition works for me. Second, I'm keeping a journal that focuses on the Why of getting fit -- because that's the strongest motivator. Yes, I want to live to 100. Want to see grandchildren graduate from college. Want people to say I look 70 when I'm NINETY!!!
...more

5

Aug 08, 2011

Amazing book you should read it and listen to the audio version of this book. It is really the ultimate body fat solution. In this book Tom does not talk about any specific type of diet or any particular type of training anything goes so long as you are getting results. To lose weight all you need to be concerned with is that to lose fat you need to consume less calories were the calories comes from does not matter so long as it is then what you burn (in saying this I ofcourse do not mean that Amazing book you should read it and listen to the audio version of this book. It is really the ultimate body fat solution. In this book Tom does not talk about any specific type of diet or any particular type of training anything goes so long as you are getting results. To lose weight all you need to be concerned with is that to lose fat you need to consume less calories were the calories comes from does not matter so long as it is then what you burn (in saying this I ofcourse do not mean that you should only consume unhealthy calories I just mean calories consumed have to be less then what you burn to lose fat) and in taking this approach you are free to do whatever to get rid of fat, you are not restricted to any type of eating or training plan. The eating and training is not all that this book is about tom spend most of the book talking about the social, phychological and envrionmental aspects of why people put on weight and why they find it hard to get rid of and how you can go about changing these things to help you with your weight problem. Armed with this knowledge weight loss should become very easy so get this book and get it for anyone that has a weight problem. ...more

4

Feb 07, 2017

Tom Venuto is great at motivation. If you are lacking in that, read this book. All of his no nonsense suggestions will get you motivated, but you have to do them. Mostly, it's a changing of your view along with tracking your progress. Progress is just that, if what you are doing isn't working there is no need to beat yourself up. Simply change what you are doing to reflect what you want your progress to be. Pretty simple. Take the guilt and emotion out of weight loss and it gets easier.

If you've Tom Venuto is great at motivation. If you are lacking in that, read this book. All of his no nonsense suggestions will get you motivated, but you have to do them. Mostly, it's a changing of your view along with tracking your progress. Progress is just that, if what you are doing isn't working there is no need to beat yourself up. Simply change what you are doing to reflect what you want your progress to be. Pretty simple. Take the guilt and emotion out of weight loss and it gets easier.

If you've already read Burn the Fat, Feed the Muscle, all of the principles are the same it's just more of a light version. This book isn't assuming you want to be a body builder. This book is addressing the desire to look and feel good.

The food he recommends eating is simple and easy to follow...no processed stuff and count your calories. Basically, just eat healthy and exercise so nothing new there.

This book really shines in the motivation department and that's why I keep it around. There is also great information about plateaus and what to do when you hit one. Useful information that I will come back to as I need to.
...more

4

Mar 05, 2010

From my blog...

As a long time fan of Tom Venuto's philosophy on fitness, I was thrilled to be able to read and review his book The Body Fat Solution in which Venuto outlines the five principles for burning fat and building lean muscle. Venuto takes a realistic look at how one's eating and exercise work together to build a healthier and leaner body while building up muscle mass. Venuto's book is divided into 12 chapters beginning with defining obesity and debunking so many myths that exist about From my blog...

As a long time fan of Tom Venuto's philosophy on fitness, I was thrilled to be able to read and review his book The Body Fat Solution in which Venuto outlines the five principles for burning fat and building lean muscle. Venuto takes a realistic look at how one's eating and exercise work together to build a healthier and leaner body while building up muscle mass. Venuto's book is divided into 12 chapters beginning with defining obesity and debunking so many myths that exist about weight loss. Venuto goes on to explain why eating more and more frequently rather than the common trendy "diets" of eating fewer calories, helps not only shed unwanted body fat, but in the long run will help build up one's muscle mass. Venuto tackles the tough issues such as over-eating, re-programming the way one views diets and weight loss, body image and reprogramming one's mind to think positively about food. Venuto proceeds with well laid out sections describing as well as depicting exercises and how to put them together to create exercise routines. No stone is left unturned as Venuto even discusses healthy relationships, social networking, and the need to be accountable as well as the need for support. The final section puts everything neatly together for the reader, making certain the reader is armed with the tools necessary to succeed. The Body Fat Solution concludes with Appendices; online support, calorie calculations, recommend foods, and sample menus to get one started to the road to fitness. The Body Fat Solution is an excellent book for anyone tired of fad diets, actually dieting in general, and is looking for sound advice on how to become healthier, leaner, and have a healthy lifestyle. ...more

3

May 15, 2013

Well, after my first winter in Cleveland had me put on a pound or two, I figured I needed some inspiration. So when I saw Tom Venuto's "Burn the Fat, Feed the Muscle" e-book, I filed the name away in my head. While the book sounded good, and filled with down-to-earth practical advice instead of the "miracle diet" fallacy we so often get, the price tag was too high. And it sounded like it was geared towards a hard-core body building crowd.

Which is not me. I just want to enter middle and old age Well, after my first winter in Cleveland had me put on a pound or two, I figured I needed some inspiration. So when I saw Tom Venuto's "Burn the Fat, Feed the Muscle" e-book, I filed the name away in my head. While the book sounded good, and filled with down-to-earth practical advice instead of the "miracle diet" fallacy we so often get, the price tag was too high. And it sounded like it was geared towards a hard-core body building crowd.

Which is not me. I just want to enter middle and old age and be healthy.

So when I stumbled on "The Body Fat Solution" while browsing for some diet-related motivation, I was pleased. Because, it turns out the Venuto simplified the book for general consumption. Because he is taking he same no-nonsense approach that he is advocating in the more expensive "Burn the Fat," but simplified for the general reader.

The advice is solid. And simple. "East less and exercise more." WHich, since it easier said that done, he give some simple strategies to get there... Like "Weigh yourself often, and track the progress." "Take photos every week or two so you can see your progress." "Got a support group."

Most importantly, "Track your calories," because a caloric deficit is the key to losing weight. And while he mentions that you should substitute fresh, whole foods for junk food & soda pop & other "empty calories," he doesn't advocate an extreme diet. No Adkins-style carb counting. Or eating strange, expensive foods with purported "thermogenic" properties.

He also gives solid exercise advice. And, unlike most diet books, places more emphasis on resistance training, which he feels is the most beneficial weight-control exercise, than on cardio.

I do have a quibble, though. He does a great job advocating intelligent use of science and peer-reviewed research while searching for weight-loss plans and information. And then dumps a lot of pseudo-scientific NLP/ "Psych Cybernetics" ideas in. Which, frequently, do not work. While this only lasts one chapter, I was going to shave a star off down to 3-stars when reading it. But realized that it was just a small part of an otherwise excellent book.

Recommended to anyone interested in shedding a few pounds for health. ...more

4

Dec 30, 2016

This is a good overview/synopsis of Tom's Burn the Fat, Feed the Muscle which could seem a little over the top of you are just trying to get started on something. I love details and having read both books, this one doesn't have as many.

That being said, Tom's methods are proven to work, even in my own life. His many years of experience and experimenting is simplified in this book so anyone can learn from it: novice to expert.

I highly suggest reading this book
If you really want to know how to This is a good overview/synopsis of Tom's Burn the Fat, Feed the Muscle which could seem a little over the top of you are just trying to get started on something. I love details and having read both books, this one doesn't have as many.

That being said, Tom's methods are proven to work, even in my own life. His many years of experience and experimenting is simplified in this book so anyone can learn from it: novice to expert.

I highly suggest reading this book
If you really want to know how to burn fat the healthy way and keep it off for a lifetime. ...more

4

Sep 06, 2019

I listened to an audio of this book rather than reading it (It was the only format available), and I'm so glad I did! I would have skimmed over and missed so much good stuff. Really good book, and I'd highly recommend it to others!

2

Oct 14, 2019

Only giving 2 stars for the good emotional eating reflection questions. Working on emotional eating (which reaches eating disorder levels in some people) should never be tackled with weight loss together (especially when there are some big red flags mixed in that have strong diet culture ties). This should have been 2 books: one working on the mental health aspects, and a second for weight loss.