Table Of ContentPraise for Tom Venuto and
BURN THE FAT, FEED THE MUSCLE
“This book changed my whole life. Without Tom, I’d still be wasting money on
fad diets and miracle weight-loss rubbish.”
—Sean, 46
“I absolutely love his book! It changed my life! I went from being a 190 pound,
411 housewife to a 120 pound triathlete!”
—Lillian, 41
“I’ve tried for about 10 years to look good, lose weight, and be fitter in general—
and I am only 29! After reading Tom’s books and articles, it took me about 6
months to be in shape and another 6 months to get ripped!”
—Ragab, 29
“I am 60 years old and have lost 30 pounds in 6 months because of his
motivation. Only 5 pounds more to go to reach my goal!”
—Rocky, 60
“Tom is straight-shooting and full of common sense and not afraid to say what
many people don’t want to hear.”
—Barb, 50
“I follow Tom without hesitation. He is totally reliable.”
—Chrystal, 59
“Tom has a unique ability to sift through all the research and present it in a way
that makes sense to non-experts”
—Anne, 42
“Tom encourages people all around the world. He is my long-distance personal
trainer.”
—Mirisca, 35
“Mr. Venuto is, in my opinion, one of the finest writers and minds in the field.”
—Michael, 50
“He is aware of how all sizes and ages react to fitness, and he knows the current
triggers to get people remotivated to get to goal.”
—Catherine, 51
“I turn to Tom Venuto for everything that is nutrition-related.”
—Diederik, 32
“I’ve read Burn the Fat, Feed the Muscle front to back dozens of times, and each
time I learn something new.”
—Thomas, 30
“As somebody who had 15kg excess weight, but didn’t eat very much and
exercised every day, I couldn’t understand why I didn’t have a good figure. I
thought it was unfair, and wondered if it was my age or genetics that was the
problem. Tom’s book helped me eat better and shed that weight in 3 months,
and I’ve kept it off for 18 months so far.”
—Kym, 41
“I follow Tom’s nutrition advice, which has helped me to get rid of blood sugar
and thyroid problems that were troubling me, and I feel a whole lot better.”
—Ilse, 36
“As someone who would work out 6 or 7 seven days a week and still not see the
scale budge, eating healthy food and still no results, Tom taught me
micronutrients and how to do all the math—not just for the general population
but for me! It really works! Thank you, Tom!”
—Nancy, 46
“His advice on goal-setting, revisiting goals, and setting new goals is some of the
best ever given in the fitness industry. His focus on positive thoughts and actions
is also keenly unique, and it works. He never waffles and always stays true to
what he knows works.”
—Janis, 50
“Tom has changed my life.”
—Rebecca, 33
“Tom really enjoys helping others to become fit the right way, not the easiest or
quickest.”
—Tim, 57
“I cannot believe Tom with all his knowledge, BFFM, and the Bodyfat Solution
are not on every news program and talk show for his remarkable success.”
—Glenn, 48
“It’s the only health and fitness book I’ve ever read that I actually like!”
—Samantha, 35
“Even though I’ve never interacted with Tom directly or personally, I’ve felt as
though I’ve known him from the moment I purchased the BFFM ebook. He
comes across as truly wanting to help people, not simply line his pockets. I’ve
recommended him to many family members and friends.”
—Dave, 44
“His program works. It keeps me out of the weedy tweaks of the next great thing
—supplements, etc.—and solidly in a program that works.”
—Sherry, 50
“Tom Venuto’s refreshing approach and honesty about what it takes to stay
healthy are fantastic and what everyone who is serious about taking care of
themselves needs in their lives.”
—Paul, 49
“Tom has inspired me to go forward and motivate myself to reach the leanness
I’ve always been looking for.”
—Lorena, 25
“I have been struggling with the last 25 or so pounds for years, but I feel like I can
finally take it off now.”
—Karen, 34
“I recommend Tom’s books and website more than any other trainer out there.”
—Jennifer, 44
The material in this book is for informational purposes only and is not intended as a substitute for the
advice and care of your physician. As with all new diet and fitness regimens, the nutrition and fitness
program described in this book should be followed only after first consulting with your physician to make
sure it is appropriate for your individual circumstances. Nutritional needs vary from person to person,
depending on age, gender, health status, and total diet. The author and publisher expressly disclaim
responsibility for any adverse effects that may result from the use or application of the information
contained in this book.
Copyright © 2013 by Tom Venuto
Copyright © 2012 by Fitness Renaissance, LLC
All rights reserved.
Published in the United States by Harmony Books, an imprint of the Crown Publishing Group, a division of
Random House LLC, a Penguin Random House Company, New York.
www.crownpublishing.com
HARMONY BOOKS is a registered trademark, and the Circle colophon is a trademark of Random House LLC.
An earlier version of this work was self-published by the author in 2012.
Library of Congress Cataloging-in-Publication Data
Venuto, Tom.
Burn the fat, feed the muscle: transform your body forever using the secrets of the leanest people in the
world / by Tom Venuto.—First revised edition.
1. Reducing diets. 2. Weight loss. 3. Reducing exercises. 4. Nutrition—Psychological aspects. I. Title.
RM222.2.V464 2013
613.25—dc23 2013022687
ISBN 978-0-8041-3784-3
eBook ISBN 978-0-80413785-0
Front jacket photographs: Scott McDermott
First Revised Edition
v3.1
CONTENTS
Cover
Title Page
Copyright
Preface My Story: From Fat Boy to Fat-Loss Expert
PART 1: PHILOSOPHY
CHAPTER 1 Fat-Burning Secrets of the Leanest People in the World
CHAPTER 2 Why Diets Fail and Why This Plan Won’t
CHAPTER 3 Understanding Your Body Type and Customizing Your Plan
L.E.A.N.
PART 2: THE PLAN OF ACTION
ESTABLISH YOUR BASELINE
CHAPTER 4 Measuring Body Composition
CHAPTER 5 Tracking Progress: The Feedback Loop System That Won’t Let
You Fail
L
EARN: MENTAL TRAINING (The 1st Element)
CHAPTER 6 Setting Goals and Training Your Mind
E
AT: NUTRITION (The 2nd Element)
CHAPTER 7 Understanding Calories
CHAPTER 8 Balance Your Macronutrients
CHAPTER 9 Good Fats, Bad Fats
CHAPTER 10 Protein, the Muscle Builder and Metabolic Stimulator
CHAPTER 11 Clearing Up Carbohydrate Confusion
CHAPTER 12 Hydrate Like an Athlete and Burn More Fat
CHAPTER 13 Nutrient Timing
CHAPTER 14 The Burn the Fat, Feed the Muscle Meal Planning System
A
CTIVATE: CARDIO TRAINING (The 3rd Element)
CHAPTER 15 Maximize Your Fat Loss with Cardio Training
N
EW BODY: WEIGHT TRAINING (The 4th Element)
CHAPTER 16 Burn the Fat, Feed the Muscle Weight Training: The Principles
CHAPTER 17 Burn the Fat, Feed the Muscle Weight Training: The Program
THE NEXT LEVEL: ADVANCED STRATEGIES
CHAPTER 18 Breaking Plateaus
CHAPTER 19 How to Accelerate Your Fat Loss
APPENDIX—EXTRA TOOLS
Burn the Fat, Feed the Muscle Progress Chart
Burn the Fat, Feed the Muscle Goal-Setting Worksheet
The Goal-Achieving Formula Checklist
Calorie Worksheet
Calorie and Macronutrient Quick Reference Charts
Grams of Fat Daily Chart
Grams of Protein Daily Chart
Grams of Carbs Daily Chart
Acknowledgments
Online Resources
Index
