Burn the Fat Feed the Muscle PDF


Burn the Fat Feed the Muscle PDF

Get the Burn the Fat Feed the Muscle PDF free below and discover Tom Venuto’s keys on how to successfully burn fat and build muscle. Click on any of the PDFs below for the free download.

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So, who is Tom Venuto and why is his program so special? Tom is a fitness expert who developed the “Burn the Fat, Feed the Muscle” program. With over 200,000 copies sold, this is the most successful fitness program ever sold online.

Tom first got involved with fitness when he was 14 and, by the time he was 20, he was training his friends. In college, he majored in Exercise Science. After college, he immediately earned his certification from the American College of Sports Medicine and the National Strength and Conditioning Association.

After receiving this certification, Tom began training in various clubs. As his knowledge and stature in the health training world grew, Tom began to get involved in the business side of the health industry by managing and then owning health clubs.

In 2003, Tom launched the Burn the Fat program online and it was an instant success. Tom’s straightforward, no-nonsense style resonated with his audience and helped his program to sell in over 125 countries.

So, why should you care? Well, if you’re reading this then you probably are looking for a successful way to lose fat and build muscle. Tom’s plan isn’t just a fad diet or scam; it is a life changing program that, if you follow, will enable you to reach your fitness goals. If you are looking to lose 10, 20, 50 or 100 pounds, then Tom’s program can help you. It is a blueprint that you can use for the rest of your life to reach and maintain your fitness goals.

The majority of us would like to look and feel better. Very few of us have the “perfect body.” Unfortunately, most of us will never take action to improve our situations. The Burn the Fat Feed the Muscle gives you the tools to take these actions.

Whether you’re looking for washboard abs or just the ability to chase your grandkids around, this program can help you. You don’t have to continue to be dissatisfied with your appearance. All it takes is a commitment from you to follow the program as it’s laid out for you. Yes, it will challenge you. Yes, it will be difficult and frustrating at times. But doesn’t this describe anything worth having? Aren’t the results worth the effort?

If you are serious about getting in shape and living your life to the fullest, then you must get the Burn the Fat Feed the Muscle PDF.

Why Female Fat Loss is Slow and What to Do About It

womenWomen have a harder time losing weight then men do. Some think this is due to hormones or estrogen but it’s not really hormones at all. Women are lighter and smaller then men and this impacts their ability to lose weight.

Since women have a lower body mass they need fewer calories. When you need less energy, you have slower fat loss. A person who has a larger size has an easier time losing weight.

If you’re a man and need energy of 3300 calories per day and your moderately or quite active then for a 20% deficit you need to eliminate 660 calories which gives you 2640 calories per day. This would give you around 1.3lbs each week which is easy to do. If you were able to burn around another 340 per day you could lose around 2lbs per week in weight loss. For a man this isn’t starvation but for for women with a smaller size the equation for weight loss is going to be much different.

If the total expenditure on a daily basis is 1970 calories and if you exercise at a high level then a 20% deficit is only going to be 394 calories. This would put you at 1576 calories each day and you would only get 1/8th of a pound of fat loss per week. If you put this up to 30% you would get a deficit of 591 calories and you would only need 1382 calories per day. This would make your calorie consumption quite low but you have a deficit. A man could to eat twice that number of calories as the woman each week and still get twice the rate of body fat loss.

For woman who are small it’s going to be difficult to get rid of fat and the process will be much slower than a man or a larger woman so it’s difficult to make a comparison when it comes to fat loss.

You want look up to those good stories of success but when you want to look up to someone who has had success choose someone who is near your size and weight instead of the stories of those who have dropped the huge weight such as 100 pounds. This isn’t realistic for each person because our body types are so different. If someone who lost 100 pounds dropped 3 pounds per week this might not be the weight loss you get.

For a smaller person a more realistic goal is to lose one pound per week. If you’re quite overweight you may lose weight faster. As long as you stay at a consistent basis with what you eat fat loss will occur on a regular basis.

Here are 5 tips from the Burn the Fat, Feed the Muscle PDF to help women lose fat more effectively:

Tip # 1 – Take your food and be sure to measure it when you can’t get past a plateau. When you have calorie expenditure that’s low you don’t have much room to make errors.

Tip # 2 – Don’t take a measure of your body composition literally. This is important if you’re using BIA scales or Bioelectric Impedance Analysis. When you do body composition testing this isn’t usually a perfect thing. Make note of the measurements of circumference, how clothing fits you, what you see in the mirror, and how you look in photographs.

Tip #3 – Try to take refeeds once a week instead of on every 4th day. You might want to do it just once 10-14 days so you end up with weekly deficit that’s larger.

Tip #4 – Take some of your longer cardio sessions of the treadmill and instead do longer intense intervals with another activity that can burn 362 calories or more in one hour’s time. You don’t need to add more time or cardio get the most of the time you’re spending on the activity now.

Tip #5 – When you do interval training don’t make the training too brief. You could end up burning less calories than before. When you go for 15-20min of high intensity then go for about another 30-40mins at medium or slower intensity. This will up your total calories burned.

You might think that dropping about one pound per week is slow but it actually isn’t. Even bodybuilders don’t lose more than one pound when they are training for contests. You could be in a situation like this and might not even be competing. You may see slow fat loss but its progress week after week which is what you want even if it’s not as fast as it could be.

You could be making good progress without even realizing that you are. You can have glycogen and water weight in your body while your lean mass increases. Weight loss can be hidden in these instances and you’ll not get an accurate reading on your weight. This is one reason why you can’t rely on just the scale.

Get to understand the math of calories and have some patience with the entire process. If you stick with it you’ll make steady process that might be slow but you’ll get there with time. Keep a progress chart so you can see exactly where you are in regards to your weight loss. Your hard work will give you dividends over time so don’t give up!

The See-Food and Reach-Food Diet

seefood dietThis isn’t a diet where you eat tons of seafood like crabs, salmons, mussels, or lobster. This is the see-food diet where you go and eat everything you can see. Scientists have determined that of you can see food around you you’ll go and eat more of it. If you had food within the reach of your arm you would probably be obese within a few short years. You wouldn’t be aware of this because it would be done at the subconscious level. It then should make perfect sense that if we are surrounded by food we tend to eat more than we should.

When we visibly see food around us we get something called “eating amnesia.” We don’t know why we are eating so much. Psychologists believe that the more we do something and put effort into it the more we remember the activity and simple repeat it over time. If you have to go far away to get your food you’ll remember doing it but if it’s right there within arm’s reach you’ll forget that you did it.

Brian Wansink, a doctor at Cornell University in the Food and Brand Laboratory, has conducted experiments which look into why we eat more food than we actually need. Some of his studies have shown that palatability, taste, social context, stress, role models (parents), visibility, convenience and visual cues can be an influence on how much a person eats. The way we eat has a lot to do with our environment and psychology not just a biological need.

To explore how visibility and the proximity of food impacts pour eating behaviors he conducted experiments with 40 female individuals. The subjects weren’t told it was a calorie study or related in any way to weight loss. They were given a dish full of chocolate candies and surveyed on their preferences to various candies. They couldn’t share the candy, move the dish or take the candies home.

The participants were made up of four groups:

• Can see and reach (Proximate and visible)
• Can reach but not see (Proximate and non-visible)
• Can see but can’t reach (Less proximate and visible)
• Can’t see and can’t reach (Less proximate and non-visible)

chocolateDuring this four week study there were thirty chocolates places in twenty clear containers as well as 20 opaque containers. These were delivered to the forty subjects. Each afternoon the containers were refilled and kept in exactly the same location over a period of four business days. The following week the containers were rotated. A daily record was taken by researchers on how many of the candies were eaten from the containers and comparisons of the data collected were made.

When the week ended the subjects received a questionnaire and asked to say how much they consumed of the candies over the week long period. They were asked about their perceptions of the chocolates such as, “couldn’t stop eating them,” or, “I wanted to eat them often.” The results were gathered and doctor Wansink along with his colleagues came up with the following:

When the subject could see the dish and it was close to them, that was an influence on their perceptions. If the candies were close on a desk for example and even if they couldn’t see them they were difficult to say no to.

The conclusion of the study was that when you have visible food that’s close by you’ll eat more of it but also forget that you even ate that food. You tend to have an incorrect estimate as to the amount you consumed.

This might not seem like much of a concern but over time it’s a big one. If you keep eating candies each day, even if it’s just a few those 125 calories or so adds up to over twelve pounds of extra fat on your body per year.

You need to keep the junk food out of your zone at office or the home and it’s not impossible to do this. You can’t have the excuse of ‘the food is always there” as a reason for your diet failure. Someone will bring treats to your place of work at some point. You can’t physically keep it out of the office so just keep it out of your reach to resist that temptation. This small trick can help you resist the urges you might have to eat foods that you shouldn’t be eating.

When at home you need a health plan like the Burn the Fat, Feed the Muscle PDF so the others in your home know that the food they are eating is to be kept away from you. The food goes in the back of a refrigerator door for example or far in the cupboard and not on the counter where you can see it. One cupboard could be made just for that person so that food is theirs alone so you can’t see it. If the tempting food isn’t in view then you’re not going to want to eat it. That impulsive urge won’t be there for you to fall prey to.

When at work, tell others to keep the treats off of your desk and if they show up there you need to move them to some other location. Use this technique whenever you’re tempted by food around you. If there are donuts in the break room stay out of it until the food is consumed.

Don’t let your environment tempt you. If the food is there and you can see it, the first thought will be to eat more. You’ll forget how much you ate and repeat the process over and over again. If you can’t remove it physically from around you then make sure the food isn’t with in your immediate reach. Once you do this you’ll find it much easier to resist those temptations and you won’t consume the excessive calories you’re trying to avoid.

Does Nighttime Eating Make You Gain Weight?

sweet dreamsMost of us have been told that in order to lose weight, we should consume the bulk of our daily calories during breakfast and lunch and minimize the amount that we consume at dinner. This is a concept that has been around for many years and has been widely accepted as the truth regarding successful weight loss programs.

More recently, however, some fitness experts have begun to dispute this long-help theory. While many “experts” still recommend limiting your caloric intake at night, others believe that as long as you aren’t consuming more calories than you’re burning, it doesn’t matter when you eat.

Some fitness experts also argue that failure to eat before you go to bed will actually slow down your metabolism. Their theory here is this: if you eat your last meal 3 – 4 hours before you go to bed and sleep for 7 – 8 hours, you’re actually going 10 – 12 hours without food. Going this long without food, they argue, causes your metabolism to slooooooow way down and by the morning, you’re body is almost in starvation mode.

Another point that these critics of reduced nighttime eating make is that there is no law that says, “If you eat food after (insert time here) that food is going to turn to fat on your body.” It’s just not realistic.

What we do know is that there is a law of energy balance and that law is always working on our body. How much energy do you use when you sleep? When you watch TV? Not too much.

Recently, I had the opportunity to interview a dietician friend of mine, Tom Fendors, and I asked him about his thoughts regarding this subject. Here are his opinions.

In regard to the theory of calories in vs calories out over a 24-hour period, he disagrees with the whole concept and says that it’s outdated. Essentially, your body requires and uses specific amounts of energy every minute depending on your level of activity. It isn’t a 24-hour cycle; it’s by the minute.

This isn’t a new theory or way of thinking. Almost 20 years ago, Dr. Fred Hatfield suggested that people need to start thinking about and planning their caloric intake in relation to the amount of energy they will be expending over the next 3 – 4 hours. Basically, if you know you’re going to run 10 miles in the next 3 hours, eat and fuel up accordingly. If you know you’re going to go to the movie and sit on your butt for 2 hours, eat accordingly.

As I was discussing this with Tom, he told me about a concept he was following is one where he eats small meals approximately every 3 hours. In addition to this, he practices nutrient timing which involves putting the proper nutrients in his body as his body needs them.

Let’s look at this from a real-life perspective.

If you get home from work around 6 and then are pretty inactive (due to TV, reading, eating, whatever) for the rest of the night, you aren’t burning very many calories between 6 pm and 6 am (assumed wake-up time).

If this is your typical routine (and studies show that this is the typical routine of an overwhelming majority of Americans) then common sense would say that you don’t need to eat your biggest, most calorie dense meal between 6 pm and bedtime. Why would you eat a bunch of food (fuel) if you didn’t have any physiological need for it during the next few hours? It just doesn’t make sense.

Now, if you’re working out or exercising after dinner, then, yes, it definitely makes sense to eat enough to properly fuel your workout.
I know that this is true because I’ve tested it myself. I workout in the morning (if I don’t go first thing, my chances of going at all greatly decrease). Because I workout in the morning, I have a big breakfast (oatmeal, blueberries, honey, eggs). It’s high in calories but they’re healthy calories that help me recover and restore my energy.

Since I don’t exercise at night (I don’t watch a lot of TV but I will spend too much time in front of my computer), I tend to eat lighter after work. I usually have a small amount of protein (fish, chicken or turkey) with a decent amount of veggies. Additionally (and I think this has been a big factor in my weight loss success), I eat an apple right before bed. This gives me about 80 nutritious calories to digest as I sleep and I don’t feel so famished in the morning. As long as I follow this strategy, I’m able to lose or maintain my weight.

On the flip side, if my wife and I go out for dinner or I eat unhealthy or more than I should, then I am ALWAYS heavier the next day. This isn’t an occasional thing; it’s something that I can set my watch by. It generally takes me 2 days to work off the extra weight gained from ONE night of eating poorly.

Why do I gain this weight? Well, if you know anything about restaurant menus, you know that (for the most part) they aren’t designed with your health in mind. They are designed with your taste and satisfaction in mind. What does that mean? It means most of the dishes are cooked with higher amounts of fat than I would use at home (it doesn’t matter if it’s butter, olive oil or bacon grease – fat has a high number of calories and it’s easy to consume a lot of fat in restaurants). I’ve seen grilled chicken sandwiches that had caloric levels above 1300. WTF? It’s a chicken sandwich for crying out loud.

For these reasons, I am convinced that the best way for me to maintain or lose weight is to eat according to my energy needs. I can really blow it out in the morning – eggs, bacon, etc. – as long as I’ve put in a good workout. I know that those calories will get used. I also know that if I ate the same thing I eat for breakfast at dinner, I would gain weight because of my inactivity in the evenings.

So, to sum it up, does nighttime eating make you gain weight? It all depends on you and your level of activity. According to the burn the fat feed the muscle pdf, if you workout at night (before dinner) then you should refuel with a nutritious meal afterwards. If you workout after dinner, then you should eat while viewing your food as fuel for that workout.

If you can, try to eat an apple or other healthy piece of fruit or vegetable right before you go to sleep. You’ll really notice the results. It’s easy to do and it’s tasty.

Weight loss and maintenance require lifestyle changes. The sooner you start, the sooner you’ll reach your goal of a happier and healthier you.

Understanding Calories

In your quest for a better body have you come across programs that encourage you to count your calories or to keep a food journal? Does the idea of this much tracking make you cringe and discourage you from following that particular plan? Why do so many people perceive a proven weight loss method as something that they can’t do? The Burn the Fat Feed the Muscle PDF will answer these questions and more.

BTFPDFThe short answer is because counting calories and keeping a food journal are tasks that are perceived as hard work. Most people want the easy way out and will shrink from duties that are perceived as difficult. Even though people that keep a food log have been shown to lose more weight than those that don’t, it is still a difficult sell to get someone to commit to this proven weight loss method.

While some people will tell you that it’s too hard, others will tell you that it’s not natural. They’ll tell you that to lose weight you should only eat when you feel hungry and not worry about counting calories. While it makes sense to only eat when you’re hungry, WHAT you eat can vary dramatically from person to person and situation to situation.

If you’re hungry and you eat an apple, you’ve consumed about 80 calories. But, if, instead of eating an apple you eat a piece a fried chicken, you’ve consumed the same volume of food but you’ve tripled your caloric intake! Does this make sense? Do you see where I’m going? If you know the caloric value of what you’re putting in your body, you can more accurately determine exactly how much you need to eat during the day and still lose weight.

Burn the Fat Feed the Muscle PDF

The Burn the Fat Feed the Muscle PDF strongly encourages calorie counting through the use of a food journal.

By keeping a journal of what you eat, you take all of the guessing out of your daily diet. You can keep an extremely accurate count of the calories you’re taking in.

In addition to that, you will become very aware of the nutritional values of the foods that you eat. Knowing how many calories are in a slice of bread or an ounce of ribeye will help you understand and determine exactly how much you can eat without blowing your diet.

What you need to know is that there are 4 stages of learning when it comes to understanding the foods you put in your body and how they affect you:

  • First Stage: Blindness (or complete absence of care): This is when you eat the wrong types of food and you eat the wrong amounts of these foods. This is where most people spend their lives. They don’t pay attention to what they’re eating and they know nothing about the nutritional value of the food that’s going into their bodies.
  • Second Stage: Partial Vision: This is where you eat the wrong amounts of the wrong foods but you are now aware of the fact that you’re doing something wrong. This stage generally occurs when the seeds of change have been planted in an individuals brain. They know they are going to make a change in their diet but they haven’t started. Now they are becoming aware of the foods they’re eating and they are starting to see the error in their ways.
  • Third Stage: The Awakening: This stage occurs when you’ve decided to make a change and eat the right foods. This stage can be the most difficult because there is a steep learning curve where you’re figuring out all the values of the foods you eat. Everyday you’re learning something new and everyday brings a new challenge. It takes hard work but it’s very much worth it.
  • Fourth Stage: Cruise Control: Now that you’ve spent a good amount of time making the changes in the previous stage, you understand 90% of what you eat and how it affects you. In this stage, you’ve completely converted your lifestyle from unhealthy to healthy and you’re making good food choices without even thinking about it. The goal of the burn the fat feed the muscle pdf is to get you to this stage. This is a great stage and where your body and progress really shine.
  • When it comes to intuitive eating, there is definitely something to consider in that regard. Intuitive eating would be a great way to eat and to live if we lived in a world where we were surrounded with fruits, vegetables and lean proteins. If we were a society that didn’t spend most of our time sitting in office chairs and on the couch this would be a great plan.

    Unfortunately, this isn’t the case. The Burn the Fat Feed the Muscle PDF points out that we live in a society filled with temptation. Everywhere you turn there’s unhealthy food to eat and a chair in which to sit. The conveniences of our society make it so that we don’t have to exert ourselves unless we actually plan to do it. We drive everywhere, we sit for work, we sit for leisure – we’re always on our asses. Unless you make a decision to get up and move, there’s rarely a reason to actually do it.

    That’s why I don’t like the intuitive eating method for the beginning dieter. For the advanced dieter (when you’re not dieting anymore, you’re just living your life according to the changes you’ve made) intuitive eating is fine but for the person who is just starting out on their weight loss journey, intuitive eating is not the most successful option – counting calories and keeping a food journal will bring you the most success.

    Burn the Fat Feed the Muscle PDF Free

    Here are a couple of easy ways to count your calories and begin to understand what you’re putting in your body.

    Create a Meal Plan: Create a meal plan using a spreadsheet or some other software (a quick Google search will help you find something that’s suitable for you). Figure out how many calories you need each day, pick the healthy foods that you like to eat and then create a daily meal plan that meets your caloric needs. This method allows you to plan your week in advance so that you’ll know exactly what you’re going to eat and when. If you stick to the plan you’ve created, you will ensure your weight loss success. This is the method that is stressed in the Burn the Fat Feed the Muscle PDF program.

    Keep a Food Diary: A food diary is the traditional way to count your calories. This is where you write down everything that you eat (either with pen or by using an online tool) and the caloric value. This is an effective method but it’s easier to screw up because it requires you to log everything as you eat it. If you wait too long to log your food, you may have forgotten something and this can lead to inconsistencies in your food tracking.

    Both of these methods will lead to success but the Burn the Fat Feed the Muscle PDF recommends that you create a weekly meal plan and try to stick to that. If you get off track or eat something that isn’t part of your meal plan, you can write it down in your food diary.

    Whatever you do, pick a plan and stick to it. While it may seem difficult at first, consistency is the only way to achieve your weight loss goals.

    Get the Complete Program for $4.95

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    Burn the Fat, Feed the Muscle is the most successful fat-burning and muscle building program ever developed. It is based on body science and techniques that were discovered more than 75 years ago. The basic premise is that when certain exercise routines are combined with specific foods, your metabolism skyrockets. This method is so effective at burning fat that you can literally transform your appearance within 7 weeks.

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    Burn the Fat Feed the Muscle PDF

    Stair Sprinting to Burn Fat

    If you’re familiar with interval training then you know that it is a great way to burn fat. The general principal is that you do a warmup followed by an intense segment of exercise followed by a recovery segment.

    For example: If you were on the local track, you may do a mile warmup followed by a 30-second sprint followed by a 60 – 90 second recovery. Then you would do the sprint and recovery sequence again for the desired number of reps.

    This is a great workout and a great way to burn stubborn body fat. However, some people get bored of the track, exercise bike, treadmill, elliptical, etc. So, a great way to mix this up and really blow it out is to use stairs. If you’ve got the track, chances are good there are “stadium” stairs that are around the track. Alternatively, you could find a building that has several flights of stairs and use those. When I lived in Lower Manhattan, I would do this workout in my apartment building.

    So, what do you do once you’ve got the stairs? Here’s the plan I follow here in Northern California (alternatively, you can find similar routines in the Burn the Fat Feed the Muscle PDF):

    1. I do about a 10 minute warmup jog.

    2. I sprint up a staircase that’s close to my house. It has 200 steps and takes me about 90 seconds to run up.

    3. Jog slowly down to recover

    4. Do it again as many times as I want. I generally try to get at least 10 sets in but can go for more or less depending on how much time I have.

    5. If you want to get crazy and really blast fat, do a set of pushups or situps at the top of the stairs each time.

    This workout has really worked for me and I credit it with helping me finally get below 10% body fat. Some of the main reasons I like this workout (and the reasons I think you’ll like it too) are:

    1. It’s more fun than the Stairmaster. This gets you outside into a different environment than the gym. It’s refreshing and heart-pounding.

    2. It blows my legs out. If you want to really condition your legs and get some serious strength, this is the workout for you. This will tone your legs like nothing you’ve done before.

    3. It’s a great exercise that can be done if you’re short on time. 10 reps of this exercise only takes me about 20 – 25 minutes. Add the warmup to that and I can get this done in around 30 minutes. This is one of the most rewarding workouts I can do in this short amount of time.

    If you want to add this into your routine, I recommend the following tips:

    1. Start slowly…as in 1 time a week. Don’t go out and try to knock out 2 or 3 sessions of this exercise in your first week out. This exercise is draining and you could injure yourself. I’d suggest that you perform this no more than once a week for the first 4 months.

    2. Don’t do this within 1 day of your lower body workout day. Again, this is taxing on your legs. If you do this on Monday and then on Tuesday you’re trying to do squats, you’re putting yourself at risk for injury. Alternatively, don’t do this on a day that follows your lower body routine. It’ll be too easy to injure yourself running the stairs with legs that aren’t fully recovered.

    What if you don’t have any stairs to use? Use hills! Hills provide a similar and just as effective type of workout and are a favorite of mine and runners of all types.

    The Burn the Fat Feed the Muscle PDF is full of this and more types of information. If you’re really looking to get into great shape, check out the Burn the Fat Feed the Muscle PDF today and get after it.

    Happy training to you!

    How Your Mindset Affects Your Workout Results

    One of the things that I learned from the Burn the Fat Feed the Muscle PDF is that the human race is very diverse and, in most instances, can’t be separated into two groups: people aren’t either black or white, rich or poor, tall or short, etc. On the contrary, people are tall, short, medium height, NBA height, etc. However, when we’re discussing the percentage of the population who is out of shape and is working toward the goal of improving their fitness and health, we can pretty much divide this group into two halves: those who quit when things get hard and those who fight their way through and reach their goals.

    The first group of people consists of those that rejoin the gym every new year with dreams of weight loss only to quit by February because they weren’t happy with the results. They claim that it was too hard, the results weren’t coming fast enough, they didn’t have enough time…the list goes on and on.

    The second group of people consists of those that have a fitness goal that they’ve set out to achieve. When they run into a roadblock (plateau, injury, weight gain), instead of whining about it and quitting their program, they evaluate what they did wrong, make a change and chalk it up as a learning lesson.

    Where the first group sees failure, the second group sees a lesson learned. These are critically different points of view and, 99% of the time, which point of view you have determines whether or not you will succeed.

    According to psychologists there is an actual explanation of the differences between these two types of people.

    One of the main differences is that the people who see challenges as opportunities possess the mindset that there is no chance of failing at something, there is only an opportunity to gain feedback. In short, you don’t fail, you learn and get results.

    This principle was introduced in the 80s by the field of Neuro Linguistic Programming. It’s an important principle to remember and implement because it can be directly related to your level of success.

    Instead of viewing setbacks or challenge as failure or a sign that their goal isn’t attainable, these people need to shift their mindset and start viewing these challenges as opportunities. It’s easier said than done but it is completely possible. If you want to succeed you have to try, fail and try again until you get it right.

    When you come to a point where your plan seems to be failing, instead of throwing in the towel you need to realize that you didn’t fail, you actually produced a result. Sure, it wasn’t the result that you wanted but it was a result that gave you information on how to properly move forward. These failures are actually valuable bits of feedback that, if viewed properly, will help you adjust and tweak your program so that you can find out what works for you and ultimately achieve your goal. This is an excellent way for you to turn a positive into a negative.

    According to the burn the fat feed the muscle pdf, psychologists refer to the differences between the two types of people as “explanatory style.” Explanatory style literally refers to how a person explains their situation to themselves.

    For example, those people who quit do so by explaining to themselves that their failures are permanent. They tell themselves that they didn’t lose as much weight this week as they wanted to because they are genetically predisposed to be fat. They explain their way out of the situation therefor refusing to take charge of the situation which lets the situation control them.

    The folks who keep trying even though they’ve run into a failure explain to themselves that the reason they gained weight this week is because of a slip up in their diet or because they skipped too many workouts. They see the problem, acknowledge it and work to correct it. They know that the results they’ve experienced are temporary and that they control the results and not the other way around.

    So, which type of person are you? Are you someone who hits a roadblock and immediately gives up? Or, are you the kind of person who encounters a roadblock and learns from it? They type of person you are will directly affect the type of results you get from any workout program (not to mention the affect this type of mindset will have on the other aspects of your life). You can learn more about this with the burn the fat feed the muscle pdf.

    Make the change and take control of your life and fitness!

    Don’t Put Too Much Emphasis on Body Fat When Considering Overall Health

    Oftentimes, when a person loses 100 or more pounds, people get excited and want to discuss what that person did to lose all that fat. People get inspired and it helps to motivate you when you read about someone who’s lost all of that weight. Obviously, it’s great to see someone lose that much weight but oftentimes, what is lost in the celebration, is the overall health of the individual. As you will learn in the burn the fat feed the muscle pdf, there is more to good health than just body fat percentage.

    Unfortunately, good health is one of those things that is often considered only when a person doesn’t have it anymore. When the loss of fitness happens, whether it’s through disease, accident or lack of physical fitness, people tend to either accept their fate or fight to get back to an optimal fitness level. There is a commonly excepted rule that people will take their good health for granted and won’t do anything about it until they’ve lost it. The burn the fat feed the muscle pdf will help you understand what you need to do to reach your optimal health and how you can maintain it.

    One way to do this is to setup daily reminders of how important it is to maintain your health. Whether it is posting cholesterol goals, keeping track of your resting heartrate, monitoring your blood pressure, there are methods you can follow to keep track of your overall health instead of just one aspect (body fat/weight).

    Many individuals feel that a measurement of good health is the absence of disease. While this is true to an extent, it doesn’t help you with the overall picture which is to maintain good health and prevent disease from occurring.

    One user of the Burn the Fat Feed the Muscle PDF saw many improvements in his health beyond just weight loss. He wrote in to Tom Venuto indicating the following:

    Total cholesterol: Before the program it was 232, after burn the fat it was 121. That’s a reduction of 111 points and almost 50%. That’s awesome!

    Triglycerides: Before burn the fat, feed the muscle pdf, his level was 185! Yikes! That can kill you. After the program his total triglyceride level had dropped almost 100 points to 87.

    HDL: This is the good cholesterol. His went from 32 to 41 which is a 33% increase. That’s great.

    In addition to this, he lost over 30 pounds of fat and gained over 7 pounds of muscle. His body fat percentage went from over 40% to under 30%. This customer had tried everything: protein shakes, atkins, South Beach, Medifast, etc. After deciding he wanted to stop burning money, he picked up his copy of Burn the Fat, Feed the Muscle PDF free.

    By employing the strategies and techniques that Tom teaches, he was able to get over the hump and get his good health back.

    It’s awesome that this Burn the Fat customer was able to lose weight and gain muscle but it’s even more awesome that he was able to do all that AND dramatically improve his health and energy level. Who wouldn’t want this type of success?

    By taking control of his situation, the user was able to stay consistent and improve his lifestyle. This should be encouraging for anyone that is looking to regain control of their health. Once you realize that you have control, it is much easier to take that control and make changes for the better.

    If you are looking for a program the gives you a healthy and proven way to drastically improve your physical fitness AND your overall health, look no further than Burn the Fat, Feed the Muscle. You can get a free copy of an interview with Tom here. Check it out and you’ll see why this program can work for you.

    Burn the Fat Feed the Muscle PDF

    Does Calorie Counting Really Aid Weight Loss?

    When it comes to dieting, there is the question of whether or not to count calories or whether you should just practice portion control. Can you lose weight by avoiding the process of calorie counting and just eat small amounts of what you want or should you take the time to count the number of calories that you take in each day? Is it realistic and necessary to take the time to keep a food journal? Can you get the answers from the Burn the Fat Feed the Muscle PDF? Will you have to count calories forever or can you get to a place where you just maintain your current weight? We will answer these questions and give you an easy option to keep track of what you eat without the hassle of counting each and every calorie.

    Many diet books teach you that calorie counting is unrealistic and portion control is a more manageable way to control your daily intake. Bill Phillips himself admits that there are very few people who can keep an accurate count of their calories for an extended period of time. He recommends using portion control as an alternative way to maintain/lose weight. A portion is roughly equal to the size of your fist and you should only have 1 portion each of carbs or protein per meal. When you limit yourself to this size, you’re limiting the amount of calories you’re taking in. Instead of eating all the meat on your plate and consuming 500 calories, if you only eat an amount equal to the size of your fist, you could reduce your calorie intake to 150 -250 calories (obviously, different meats will yield different caloric levels).

    What this method does is take all of the work out of calorie counting and gives you an easier way to regulate how much you take in.

    With that being said, you still need to make sure you’re eating portions of good food. If you’re using portion control but all you’re eating is ice cream and bacon, well…..I don’t really need to tell you how badly you’ll fail at your diet.

    Additionally, any diet that tells you that calories don’t matter is just blowing smoke up your a…..! Calories matter as much as exercise. The simple, undeniable fact is that to lose weight, you need to consume fewer calories than you burn each day.

    Portion control can be a very effective way to lose weight but it must be done with an understanding of the amount of calories in certain types of foods. Portion control is especially important to practice at restaurants. Almost every restaurant in the US serves portions that are way too large. You can easily be satisfied by only eating half of what is served to you. Some tips to help you follow your portion control commitments are:

  • Drink a full glass of water before you start dinner
  • Chew slowly and deliberately
  • Fill up on salad or a brothy soup
  • Talk a lot
  • Think about how you don’t want to blow the diet you’ve been working so hard to maintain
  • Again, if you’re protein portion consistently consists of ribeye and your carb portion consistently consists of french fries, you’re not going to achieve your goals. It is very important to understand that you’ve got to consume the proper types of proteins and carbs in the proper portions to actually lose weight.

    So, what is the easy solution? Well, there aren’t any solutions that don’t require work but there is one that requires less work than some of the others.

    What you do is this: Create a spreadsheet that includes all of the nutrition information from the foods that you like to eat. Include all of the important information: carbs, fat, protein and calories. Build a menu that you like based on the nutritional information you’ve just assembled and on your daily nutritional goals. Post that menu on your refrigerator and…this is the most important part….stick to it. You’ve done the work. You know what to do. Now do it.

    You can follow this plan and tweak it as you get tired of foods to find the perfect balance of nutrition. Pretty soon, the diet will become a habit and a lifestyle. You won’t need to refer to the spreadsheet anymore and you’ll be well on your way to a leaner, healthier you!

    To learn more get the Burn the Fat Feed the Muscle PDF here!

    Diet or Exercise: Which is More Important?

    Vince Gironda, a famous bodybuilder from the turn of the last century, used to say that bodybuilding was 85% nutrition. While this sounds like a nice formula (especially for those of us who don’t want to spend hours in the gym), we wanted to find out if this was really accurate.

    Get the Burn the Fat Feed the Muscle PDF today!

    As far as weight maintenance and/or body building go, nutrition and training go hand-in-hand: you can’t get in shape without either one. If you diet but don’t exercise, you’ll lose weight but you won’t develop any muscle mass or tone. If you exercise but don’t diet, you may build muscle but you’ll have a harder time losing the fat. To effectively lose weight and build muscle, you need to find an optimal balance of both exercise and nutrition.

    To get even more specific, you can break it down into 3 different parts: cardio, weights and dieting/nutrition. Each one is important to your success and shouldn’t be neglected.

    However, in regards to what Vince says about 85% nutrition, it really isn’t possible to apply a uniform percentage to everyone. Each person is unique and, therefor, requires a different blend of nutrition, weight training and cardio exercise.

    All 3 of these components are important but, at times, putting a stronger emphasis on one or two areas can help you achieve larger improvements than by placing the same amount of effort into all three.

    For example, if you’re just starting out and you know nothing about nutrition, then getting a handle on your diet should be higher on your priority list than training. You don’t want to put the effort into training if you’re just countering all of your gains with losses due to eating improperly. If you immediately cut out or minimize your bad habits (sodas, chips, pizza, etc) and replace them with good habits (water, veggies, fish), you’ll notice immediate gains from the reduced caloric consumption and the increased nutritional value of your food. Additionally, if you are someone who skips breakfast and doesn’t eat until lunch, just adding a healthy breakfast and mid-morning snack can dramatically increase your metabolism. This increased metabolism will help your body start burning fats and losing weight.

    Another example is if you’re trying to gain muscle mass but aren’t eating enough protein then you can add protein to your diet (chicken, turkey, salmon, supplements) and you’ll build muscle much more quickly than if you weren’t eating enough protein.

    The bottom line here is: you’re just spinning your wheels if you’re working out but not providing your body with the proper nutrition. Beginners especially will see rapid gains just from making changes to their diet. Additionally, experienced weight lifters, runners, cyclists, athletes, etc who don’t eat properly will all see almost immediate gains from making these small changes to their diets.

    As a beginner, you may start a workout program and see immediate results but this is only due to the fact that your body is in shock from the new routine and will adapt to a certain extent. After a while, if your diet remains unhealthy, your success will plateau and you will stop seeing gains.

    Additionally, with nutrition, there is only so much you can do. Adding protein to a protein rich diet won’t increase muscle gains; reducing fat from an already low-fat diet won’t help you lose more weight. There is a point of diminishing returns where you won’t be able to customize or tweak your diet any further. At this point, consistency is key. The longer you stay with it and the better you become about realizing what you need, your body will take care of itself.

    If you’re an intermediate or advanced weight lifter or athlete and you have your nutrition down but want to increase gains, you have to start getting very scientific about what you eat. You need to start calculating the exact amounts of calories in the forms carbs, proteins and fats that you take in each day and figure out how to best use these to your advantage. If you’re a long distance runner who is trying to run further before hitting the wall, you may want to adjust the amount and types of carbs you’re taking in. If you’re a weight lifter who wants to add 10 lbs of muscle, you would want to adjust the amount of protein you’re consuming. It will vary from person to person and sport to sport.

    Once you’ve gone as far as you can with your nutrition, it’s time to look at your training program. Are you working out enough? Too much? With the right amount of intensity? If you’re diet is close to perfect, what changes can you make to your exercise routine to get you to the next level?

    Many athletes do the same thing over and over again without realizing that their bodies have completely adapted to the routine and their gains will be minimal at best. You need to consistently change up your exercise plan to keep your body guessing and from becoming complacent.

    To sum it all up, nutrition is extremely important but more-so during the beginning stages or for the person whose nutrition program is still not conducive to their goals.

    Start a diet and exercise routine by focusing on your nutrition as you ramp up your exercise. Then, as you start to see results, tweak the diet so that it works best for your body and goals.

    If you don’t have a good diet, then your workouts will be wasted.