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Understanding Calories

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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.

    Stair Sprinting to Burn Fat

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    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

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    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

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    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?

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    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!

    Burn the Fat Feed the Muscle PDF

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    Burn the Fat Feed the Muscle PDF

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    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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    Enter your info in the box on the right and we’ll send you all 3 of the Burn the Fat Feed the Muscle PDFs Free. You’ll also get the Free 12-Part Mini Course on Fat Loss Lies. Otherwise, follow the link below to get the free PDFs.


    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.