Read "Burn the Fat, Feed the Muscle Transform Your Body Forever Using the Secrets of the Leanest People in the World" by Tom Venuto available from. NEW from the author of Burn the Fat, Feed the Muscle: The Burn the Fat Online Body Transformation System. By now, we all know that we gain fat when we take in more calories than we burn. But we're not always rational creatures when it comes to food and.
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Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World by Tom Venuto. Read online, or download in. Burn the Fat, Feed the Muscle: The Simple, Proven System of Fat Burning for Loss, Rock-Hard Muscle and a Turbo-Charged Metabolism by Tom Venuto. Read "Burn the Fat, Feed the Muscle The Simple, Proven System of Fat Burning for Permanent Weight Loss, Rock-Hard Muscle and a Turbo-Charged.
Book Rabbit Forum. download this Book. View Full Details. Recent Reviews Loved this. I read Burn the fat, feed the muscle as an interlibrary loan after hearing a lot of positive reviews about this book from my friends and family.
With years of experience and tons of client testimonials and results to back him up, Tom lays it all out in his new book Burn the Fat, Feed the Muscle. A fantastic resource for trainers and trainees that you'll always be referring back to.
Tom Venuto tackles the complexity of the human psyche in such a simplistic way it makes you question, "Why didn't I know this before!? It's not about some secret sauce. The secret is in the fundamentals which for many, they have yet to find so they feel secret and having a clear plan of action to release their power; with of course plenty of support.
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Apply it! Knowledge applied is power, but knowledge unused is worthless. Begin using this information immediately. Start with your very next meal. Start today! Start now! If you want to take it to the next level, ask about email mentoring or my week personal coaching program.
Please contact me if you have questions and by all means, please write and share your success stories with me. The simple procedure you must complete before you begin any diet or exercise program. This might be the most important chapter in this entire book — even though it has nothing to do with calories, protein, carbohydrates, fats, cardio, weights or anything else related to nutrition or training.
You see, there is a simple, but critical procedure you must complete before you lift a weight, jog a mile, start a nutrition program or even set foot in the gym. If you successfully complete this procedure, the nutrition and training will come easy and a lean body will soon follow.
If you ignore this step — like most people do - you are destined to fail no matter what you do or how hard you try. This crucial first step is goal setting.
A lot has been said and written about goal setting — entire books have been devoted to the subject - but the truth is, most people never decide exactly what they want. Some people give their goals a fleeting thought, but most never get specific and commit their dreams and desires to writing.
This is unfortunate because the number one reason for failure in losing body fat — and in life - is the lack of clearly defined, written goals. Ziglar compares not having goals to shooting at a target with a blindfold on. Action without planning is the number one cause of failure. The difference between knowing what to do and doing what you know. Now that you have this program in your hands, knowing what to do will no longer be a problem. However, gaining knowledge is only half the battle.
The far greater challenge for most people is applying that knowledge and taking action. There is a big difference between knowing what to do and doing what you know.
Goals are the bridges that span this gap. Goals, when properly planted in the subconscious mind, produce action. Goals create energy and motivation. Goals get you out of bed early in the morning and into the gym. The secret to staying motivated all the time is to set emotionally charged goals — in writing - and to stay totally focused on those goals day and night, without taking your eyes off them. A goal with a purpose is the fuel that propels you forward. The behaviors that are produced by subconscious conditioning are more commonly referred to as habits.
Fortunately, you can re-program your subconscious mind with positive instructions and become a creature of positive habit, just as easily as you can become a victim of negative habits. It all begins with a conscious decision and written goals.
The power of the thought After competing in dozens of bodybuilding competitions and helping thousands of people with training and nutrition programs, I have become firmly convinced that the most important part of getting in great shape is simply making up your mind to do so.
You get in shape by setting goals and thinking about them all day long. I know that sounds a little strange, but stay with me for a minute and I'll explain. I'm not saying you can simply "think yourself thin.
Obviously you have to exercise and eat the right foods. It works because it harnesses the awesome power of your subconscious mind, and your subconscious mind guides your behavior. The conscious mind is the rational, logical, analytical, thinking part of the mind. The conscious mind is constantly taking in information from the five senses, then it reasons, analyzes and comes to conclusions about whether the input is true or false. The subconscious is the part of the mind responsible for storing data memory , for automatic behavior habits , reflexes and autonomic functions of the body such as digestion, breathing and circulation.
The subconscious unquestioningly accepts everything that reaches it. It then carries out the programming you have entered into it. Suggestions given under hypnosis or affirmations repeated during deep relaxation are quick ways to access the subconscious mind.
Another way to penetrate the subconscious although much slower is through repetition. Everything you hear, see, say, read or think repeatedly will eventually filter into your subconscious mind. In other words, you are constantly programming your brain through conscious self-suggestion — or you are allowing your brain to be programmed through external suggestion.
The psychological reason most people sabotage their efforts to lose body fat. The conscious mind is a lot like the captain at the bridge of a ship. The captain gives a command and sends it down to the engine room. The subconscious mind is like the men down in the engine room. No matter what orders come down from the bridge conscious mind , the crew obeys, even if the orders are stupid ones that crash the ship into a rocky shore. If you program your subconscious with negative suggestions often enough, your subconscious will lead you right into cheating on your diet, skipping workouts or some other form of self-sabotage.
The subconscious mind is always at work 24 hours a day whether you direct it consciously or not. For an alcoholic, this could be the next drink — for a drug addict, the next fix — for a surfer, the next wave. Divorce, bankruptcy, and illness are all goals spawned out of negative attitudes and thought patterns. If I ask you to close your eyes and not to think about monkeys, you'll mentally see monkeys everywhere.
You either think about something or you don't. In it will grow whatever seeds you plant there or allow to be planted there. Many people have perfectly good intentions, but they unwittingly allow their subconscious to work against themselves by focusing on what they don't want. Eventually, the weeds take over your garden.
Why can't I lose this last ten pounds? Why is it so hard for me to lose weight? I have a slow metabolism. Why can everyone else lose weight except me?
I don't want to be fat anymore. I wish I could get rid of this gut. I hate being fat. I hate cardio. All day long you carry on a mental conversation with yourself. If you want to be successful in losing body fat or any other endeavor in life, you must master your communication with yourself.
Ziglar calls it, this may be challenging at first. It will take time to erase the old programming, but it can be done. The first step is simply to become conscious of what you are thinking. Become aware of your thoughts. Then, immediately replace it with a positive thought, affirmation, or an empowering question.
Simply overwrite the old thought with a new one. Here are some examples of how you could change the negative self-talk to positive self-talk: Positive statements and empowering questions How can I lose fat and enjoy the process? What can I do today that will help me get closer to my weight loss goal? What can I eat right now at this meal that will help me lose body fat? How great am I going to feel after I finish my workout today?
My metabolism is getting faster every day. I am getting leaner every day. I like the way I look. I like eating healthy foods. I love working out. Training early in the morning is exhilarating. I have time for anything I am committed to. I like myself. I can do it. The most powerful goal-setting formula in the world.
In the beginning of this chapter, I promised to reveal to you the most powerful goal setting formula in the world. Set specific goals When I ask people what they want to achieve from their fitness programs, I usually get vague answers like, I want to get leaner, "I want to lose weight," or "I want to build muscle.
Specific goals have a more powerful impact on your subconscious than general goals. Narrow it down. Be specific — right down to the digit. Exactly how many pounds do you want to lose? When do you want to complete your goal? How much body fat do you want to lose? How much do you want to weigh? What measurements would you like to have What size clothes do you want to wear? The ideal method to measure your progress is body composition testing. Body fat can be easily measured using a skinfold test.
Chapter three will discuss body composition testing methods in more detail and chapter four will teach you how to chart your progress and interpret the results. Set big goals.
Most people get scared when setting goals and ask only for what they think they can get, not what they really WANT. WANTS are motivating. This discomfort makes most people pull back into their comfort zones. Always step forward into growth; never pull back into safety. Refuse to sell yourself short. Raise your standards. Make big plans, aim high in work and hope. Decide what would you really like to look like if you could have ANY body you wanted. See the picture in your mind.
Make it clear, vivid and dynamic. There are certainly genetic limitations to what you can achieve athletically and physically, but most people never even come close to actualizing their full potential simply because they don't believe it's possible.
Set realistic deadlines. But is it really possible? Can you really lose weight that quickly?
The answer is yes. It's quite possible to lose 30 pounds in 30 days or 10 pounds over the weekend. Any diet that dehydrates you will create quick, dramatic weight loss. If you want to lose ten pounds over the weekend, just stop drinking water!
Of course that would be pretty dumb and pretty dangerous too, but that's precisely what you're doing when you lose weight rapidly - you're simply dehydrating yourself or even worse - you're losing muscle too! Your goal should be to lose body fat, not body weight.
In their position statement on "Proper and improper weight loss programs," they recommend a weight loss goal of one to two pounds per week. In terms of body fat, that translates to about a half a percent per week. For the impatient, this may seem like an excruciatingly slow process, but the safest and most intelligent approach to fat loss is a gradual one.
When you lose water weight, you will gain it back immediately as soon as you re-hydrate yourself. You end up with less muscle and the same amount of fat or more than when you started. Don't be afraid to set big goals, but always set realistic time frames for achieving them.
There are no unrealistic goals, only unrealistic deadlines. Be patient: There are definite limitations to how quickly the human body can safely lose fat. Set long-term and short-term goals.
Your goal list should include long term and short-term goals. There are six types of short and long-term goals you can include: 1. Your ultimate long-term goal 12 month goal Three month goals Weekly goals Weekly body composition test and weigh-in Daily goals habits to develop, things to do every day repeatedly The goal of beating your personal best.
First set a long-term goal; your ultimate outcome. What kind of body do you ultimately want to have? Let your imagination run wild and dare to dream. A one-year goal is especially important if you have a lot of work to do. Probably the most important goal you can have at any time is your three-month goal. Three months is the perfect time frame for your short-term goal because a lot can happen in three months. Most people can completely transform their bodies in 90 days.
A one-year goal is so distant, you may find that you tend to procrastinate more without the impending deadline. Each week you should weigh yourself and have your body composition measured with skinfolds. See chapter four for more information on how to chart your progress and adjust your approach. To reach your weekly, three-month, twelve-month and ultimate goals, you must develop good habits every day. You develop good habits by setting daily action goals and working on them repeatedly until they become as routine as brushing your teeth or taking a shower.
Ninety-nine percent of the actions you take every day are habits. Every step you take, no matter how small, will give you a feeling of accomplishment and keep your momentum going. Tell yourself, "All I have is today. All I have is this moment, this workout, this meal, the next 30 minutes, the next hour.
If you fall into the habit of continually comparing yourself to others, this will ensure that you are perpetually unhappy and unsatisfied, no matter how much you achieve. This is called the law of contrast. There will always be people stronger, leaner, faster, more athletically talented and more genetically gifted than you, so compare yourself only to yourself, not to others. Set goals to become better than you used to be, not better than someone else. Constantly challenge yourself.
Keep aiming to beat your previous bests. So make it fun — make a contest out of it. Go for one more rep, five more pounds, five more minutes, or one level higher on the Stairmaster. Aim for hitting your lowest body fat ever. Work on constant and never-ending improvement. Make this process a fun game! Establish the emotional reasons why you want to achieve your goals.
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