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The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
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The national bestseller with the ultimate program to lose body fat and build muscle-and keep the weight off for good
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 exercise. Tom Venuto provides a sound plan that will help us put the brakes on overeating by pinpointing the mental roadblocks and emotional eating patterns that are preventing us from losing weight for good. Guiding readers to dig deeper, The Body Fat Solution explores:
?Why it is so difficult to balance calorie output with input
?What prevents people from eating appropriately and exercising more
?The emotional and psychological factors that sabotage success
The Body Fat Solution shows how to personalize an eating plan that takes into account your unique metabolism and calorie needs, while offering delicious new menus. Tapping into his years of training expertise and personal experience, Venuto helps readers change their relationship with food, empowers them to take charge of their lives, and delivers a program that promises dramatic and permanent results.
- Sales Rank: #39079 in Books
- Brand: Brand: Avery
- Published on: 2009-12-29
- Released on: 2009-12-29
- Original language: English
- Number of items: 1
- Dimensions: 9.10" h x .86" w x 7.60" l, 1.15 pounds
- Binding: Paperback
- 352 pages
Features
- Used Book in Good Condition
Review
"Venuto gets at all the physical, psychological, and even sociological aspects of overeating, outlining a program of mental, cardio, and strength training stressing accountability and self-control. Nothing fluffy about this book: just well-founded scientific research and clearly illustrated direction."
-"Library Journal"
About the Author
Tom Venuto is a fat-loss expert, nutrition researcher, and natural, steroid-free bodybuilder. Since 1989, Venuto has been involved in virtually every aspect of the fitness and weight-loss industry – as personal trainer, nutrition consultant, motivation coach, fitness model, health club manager, and bestselling author of the popular e-book Burn the Fat, Feed the Muscle, as well as other digital programs such as MP3 teleseminars and weight-loss membership websites. He lives in Hoboken, New Jersey.
Excerpt. � Reprinted by permission. All rights reserved.
Introduction
As an aspiring teenage bodybuilder in the mid-1980s, I was initiated intothe world of body transformation. That’s when I began learning a philosophyand methodology so effective for getting lean, I was ultimately ableto achieve body fat as low as 3.7 percent while at my competition peak. To giveyou some idea of what that means, the average male has about 17 percent bodyfat and the average female has about 25 percent. If you want to see six-pack abs,you’ll usually need to drop to under 10 percent body fat if you’re male anddown to about 15 percent or so if you’re female.Three percent is essential body fat in men, which is the amount necessaryjust to stay healthy. This means my body fat got so low, virtually no fat was leftbeneath my skin. People told me I looked like a walking anatomy chart. Inbodybuilding vernacular, the word for that is “ripped.” Mind you, I’m not naturallylean. Before I learned how to cut body fat, I’d never seen my abs. In fact, Iwas a slightly chubby freshman in high school, embarrassed to take my shirt offfor swimming class. How things changed.
By my twenties, I became a multititle winner in bodybuilding and got so leanand muscular that many people thought I was taking steroids or fat-burning drugs.The truth is, I have never taken a banned or illegal performance-enhancingsubstance in my life. I developed my physique naturally with nutrient-dense food,a carefully controlled calorie intake, progressive resistance weight training, the rightdose of cardio, a mind focused on well-formed goals, strong emotional drive, anda great support system of friends, training partners, and mentors.I realized, of course, that most people had no interest in bodybuilding. Nevertheless,I was sure the type of nutrition programs I was using for fat reductionwith such success could work for others even if they had more modest goals. SoI compiled my fat-burning techniques into an organized system and beganteaching them to others.
Since 1990, I’ve personally trained hundreds of people one-on-one in thegym. More than six hundred people graduated from my twelve-week “Burn theFat” coaching program, which later became the basis of my first self-publishede-book, Burn the Fat, Feed the Muscle. Since the Internet boom at the turn ofthe millennium, tens of thousands of men and women from more than 143countries have used my Web-based fat-burning programs, hundreds of thousandshave subscribed to my e-mail newsletters, and millions have visited mywebsites and blogs.
How Effective Does Your Fat-Burning Program Need to Be?
Under my guidance, men and women were cutting body fat like crazy, evenwhen they’d been stuck for years with stubborn belly fat or diet-resistant lowerbodyflab. I’ve lost count of how many of my clients have joined my 100 PoundsGone Club and more than one has shed over two hundred pounds. I alsoworked with people who weren’t overweight. They started with average body fatlevels, and I helped them reach the extreme leanness necessary for bodybuilding,fitness, figure, or before-and-after transformation contests.Despite the fact that people of every size, shape, age, and background weresucceeding using my advice, I noticed that something was missing. I seemed toattract a certain type of client, and most of them had a few things in common:they were all highly motivated, they all wanted to maximize their results, and theywere all willing to do whatever it took to achieve their goals. These people wereserious.
I’m not sure if it was my physical appearance, my “no shortcuts” work ethic,or my “no gimmicks” approach that drew these people to me. Maybe it was becausemy programs had their origin in the subculture of bodybuilders and fitnessmodels, a fact many people found intriguing. On the other hand, it was veryintimidating to others. My guess is that some people were thinking, “I’m not interestedin gaining muscle,” or “I don’t need to be ‘ripped.’”When I started in the fitness business, it never would have dawned on methat a program could be too effective or too sophisticated. Truth be told, I wasalways looking for advanced diet tricks or some extra competitive edge to shedthat final ounce of fat. In hindsight, I now see that the programs I prescribed mayhave been the most effective in the world, but they were like shooting a squirrelwith a cannon! It’s nice to have all that firepower, but it’s overkill for the job.
My New Solution for Millions of “Regular People”
For a long time I believed that maximizing results depended on doing nutritionstrictly by the numbers and also customizing those numbers for every individual.Ultimately, I realized the only thing necessary for most people to succeed was ahandful of daily behavior changes and a shift in mind-set. I also learned I didn’thave to explain all the mechanisms, only provide the action steps. You don’t needto understand electricity to light your home, you only need to know how to flipthe switch.
My new keyword became “simplicity.” I grew convinced that by developinga simple new lifestyle program, I would be able to help, not tens of thousands ofserious and already motivated fitness enthusiasts, but tens of millions of regularpeople to get the bodies of their dreams. I wanted to help people with commoneveryday challenges, such as high stress, lack of time, emotional eating, and sporadicmotivation. I needed a solution with principles so simple that peoplewould no longer ask, “Will it work for me?” but would instead say, “I can do that!”By stepping outside my world of high-level physique transformation towardthe wants, needs, and goals of ordinary “real people,” I finally figured out how tocreate such a program: I worked backward. I started with the causes and tracedthem back to the solutions.
What’s the Real Cause of the Body Fat Problem?
I could only succeed in reverse engineering a solution by understanding thatbody fat is a problem with multiple causes, including inactivity, diet, hormones,genetics, mental programming, emotions, environment, and social pressure. Asdiverse as they may seem, these factors all lead to one pivotal point in the causalchain: a calorie surplus.
If you have more body fat than you want, it’s because you’ve been consumingmore calories than you’ve been burning. Knowing this, however, doesn’ttell you why you have a calorie surplus in the first place. I’m sure you’ve heard“Eat less and exercise more” hundreds of times, but following this advice alonedidn’t solve the problem, did it? The Body Fat Solution acknowledges caloriemanagement as the key to body fat control, but at the same time it delves furtherto find the root causes of overeating and inactivity.
The explanations proposed for excess food intake and obesity are limitlessand the debates about the best way to lose fat seem never ending. One reasonwhy there’s no consensus is because so many authorities on health, fitness, andweight control are heavily vested in their own theories and ideologies.In the last few decades, when health and weight-loss experts have come acrossa new discovery in obesity research, they’ve often taken that one aspect of this multifacetedproblem and created an entire program around it. One “evil culprit” isoften blamed as the cause or one “magic bullet” praised as the cure or solution.Though there are others too numerous to mention, examples include:
- All types of low-carbohydrate diets that drastically reduce sugar and carbs
- Low-glycemic-index diets that recommend specific types of carbs
- Low-fat diets that reduce intake of dietary fat
- Omega, Mediterranean, or fish-oil diets that increase consumption of essentialfats
- Paleolithic diets that eliminate modern processed foods
- Metabolic typing or diets that prescribe macronutrient ratios (for example,the 40-30-30 diet)
- Inflammation (anti-inflammatory diet)
- pH balance (acid-alkaline diet)
- Detoxification diets to purge harmful substances from the body
- Hormones—insulin, growth hormone, leptin, thyroid, cortisol, and testosterone(there’s a diet revolving around each one, believe it or not)
Each one of these approaches may contain important and scientifically validinformation. Because there may be truth in all of them, readers seldom questiontheir integrity or efficacy, nor should they, in most cases. What they should questionis whether making one change in diet or targeting a single cause will solve aproblem as complex as obesity. Unfortunately, it’s the norm for a new or contrarianapproach to take the spotlight—not because it’s a breakthrough worthy of centerstage, but because the marketplace demands and thrives on novelty.
Year after year, you’ve seen one “next big thing” after another, and yet you’veusually been left disappointed each time. Every new diet seems to be based on aunique idea. Each sounds plausible. Some contain a thread of truth, but they allfall short if they contain only a single thread in a much larger tapestry. What’sbeen missing in every case can be summed up in a single word: synergy. We’vefocused on isolated details, but missed the big picture of how all the pieces worktogether in real life for real people.
Why is there still a body fat problem today, and how do we solve it? I’ve devotedmy adult life and career to studying these questions. Not only have I foundanswers, I’ve put them all together into a simple five-part formula that will workfor millions of people, including you. It’s a synergistic, total-life approach that addressesall of the true root causes of the body fat problem in every area of yourlife—physical, mental, emotional, and social. It’s called the Body Fat Solution. Most helpful customer reviews
59 of 60 people found the following review helpful.
The only way to fitness
By Stephen Sykes
First things first -- I have to admit that I am a huge fan of Tom Venuto's "Burn the Fat, Feed the Muscle" eBook. In fact, I was probably one of the original purchasers. I believe that it is the only complete approach to diet and exercise ever published, and that other fitness books are only pale approximations.
The down side of the BtF/FtM eBook is that it's very detailed. Implementation takes study, patience and a calculator. In diet terms, it's a full meal. The challenge for the present book was to present the same information in more digestible form.
Unfortunately, "The Body Fat Solution" is not completely successful. Although I appreciate Mr. Venuto's desire to teach "mental strategies before physical dynamics", I don't think a fitness book needs to start with 108 pages of motivation. Anyone who buys the book is suitably motivated. Ultimately, staying motivated will be the challenge, but in the beginning new readers just want to know what the program consists of and how to get started.
It also shouldn't take 253 pages to get to what you should do on the first day. So as a public service, I'm going rectify this shortcoming by giving you the Quick Start Guide the book should have opened with.
Here's what you do. First, buy an accurate scale, a measuring tape and a set of inexpensive fat calipers. Measure your weight, waist circumference and body fat, and write them down. Second, remove all the sugars, simple starches and grains from your diet. Increase your intake of lean protein, fruits and vegetables, and stop trying to avoid fat. Third, start exercising every day. If you can't think of anything else, start walking. Finally, take body measurements frequently and adjust your diet and exercise routines accordingly.
Got all that? Good. Now, go read the book. Learn all the philosophies, refine the implementation and recapture any lost motivation. Learn why shortcut diets never work for very long. Learn why the all the famous TV diet spokespeople usually gain their weight back. Learn the difference between calorie dense and nutrient dense, and put that knowledge to work. Learn exercise strategies that shorten workout time and increase effectiveness. And, finally, learn dozens of success strategies that will counter the tendency for your previous fitness efforts to fail.
Then, read it all again.
Mr. Venuto's perspective is that people 1) don't understand the nutrient content of their food, 2) underestimate their caloric intake, 3) overestimate their exercise output, and 4) are forced by life pressures to eat fast and pre-prepared foods. Don't feel bad; even professionals get these wrong. Add a tendency to fall in love with counterproductive fast weight-loss schemes, and you've got the perfect recipe for poor health.
The components of Mr. Venuto's program are mental training, cardio training, strength training, nutrition and support. He feels that that without the presence of each component, fitness fails and your health suffers. To implement the diet, you need to be willing and able to cook. It's not complicated, but this is not a fast food diet. To exercise you'll need a set of dumbbells and a bench, or you'll need to find a gym.
There's nothing radial here, and there's nothing to argue about. The message is simple -- there are no shortcuts. The secret, if there is one, is to go slowly, build better habits and make fitness a lifetime achievement. This program is a marathon, not a sprint. You'll get where you're going fast enough, but not so fast that you'll die along the way.
5 of 5 people found the following review helpful.
Fantastic....
By Blue Ocean 2000
Love Tom Venuto, he really tells it like it is. I've been following his programs for 3.5 months and feel healthier, stronger and happier, plus my clothes fit better. I'll be 66 in February and I'm in better shape than I've been in many years. I recommend this to everyone. Start slowly, but start.
27 of 28 people found the following review helpful.
Common Sense: "Nothing ever tastes as good as thin feels!"
By D. Swager
I read this book before starting my own weight loss odyssey, but after reading some of Tom's material on the web. When I started, I was 5'9", 210lb, 38" waist. I am currently 185lb and 32" waist. My goal at the start was to lose 22lb and wear size 36" pants! Once I got started, though I went all they way down to 152lb before I started really lifting weights to put on some muscle.
First it is important to understand that Tom Venuto's bent is on fat loss and not weight loss. There is a big distinction. Venuto's goal is to decrease overall fat composition while increasing lean muscle mass. That does not mean becoming a body builder!
In the first part of the book, he goes through various diet plans and highlights the truth in them, but also the myths. At the end of the day it is as simple as a calorie in/ calorie out balance. That is true of every diet plan. He points out that most diet plans fail for 2 reasons. 1) participants lie about how much food they eat and how much exercise they get; a lot! Something on the order of 50%! And 2) As the body looses mass (weight) it requires less and less food to maintain. In addition, diet only plans reduce your metabolism and thereby reduce further the amount of food you need.
The second part of the book describes the types of food and exercise you should be getting. Basically he recommends you eat whole grains, potatoes, vegetables, fruits, lean red meat, turkey , fish and rice while reducing the sugar, processed carbohydrates and excessive fats. (Basically, cut back on ice cream, candy, soda, pastries, white breads, etc.) Search out his pamphlets "Foods that Burn Fat" and "Foods that Turn to Fat". He then recommends various exercises including resistance exercises. The exercise is intended to increase your metabolism to assist with the fat burn.
In the final part of the book are strategies to keep going including getting support from friends and family. While this is helpful, I believe only the individual can really make this commitment. Others can offer support and encouragement, but at the end of the day, it is you versus the candy bar!
Personally, I believe to be successful is very simple (not easy)
1. You have to believe you can be lean. I mean really believe and be able to visualize in your mind how you want to look. If not, you will sabotage yourself. You will say to yourself, I will never be lean so I might as well eat the dish of ice cream.
2. You have to want to be lean more than you want the donut! And you have to ask yourself that every time you have an eating opportunity. As my friend says, "Nothing ever tastes as good as thin feels!"
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