Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

"Feed the Muscle, Burn the Fat" by Tom Venuto is a highly insightful and effective guide for anyone looking to improve their fitness and nutrition. Venuto, a seasoned fitness expert, provides a comprehensive approach to body transformation that is both scientifically sound and practically feasible. The book's emphasis on sustainable lifestyle changes over quick fixes is particularly commendable.Venuto excellently combines his deep understanding of nutrition and exercise science with real-world applications, making the book accessible to both beginners and advanced fitness enthusiasts. His holistic approach not only focuses on physical transformation but also emphasizes the importance of mental strength and discipline.One of the book's strengths is its clear explanation of how the body processes different types of food and how this affects muscle gain and fat loss. Venuto's guidelines on macronutrient balance and calorie intake are straightforward and easy to follow, debunking many common nutrition myths along the way.Moreover, the workout routines are well-structured, offering varied plans for different fitness levels and goals. Venuto’s emphasis on resistance training as a core component of fat loss is particularly effective and well-explained. I have been following his TNB-28 program for many months, enjoying the results.The motivational aspects of the book are also noteworthy. Venuto's personal journey and the success stories included serve as great inspiration. He successfully encourages readers to set realistic goals and persist in their efforts.In conclusion, "Feed the Muscle, Burn the Fat" is an excellent resource for anyone serious about improving their physical health. Its blend of scientific knowledge, practical advice, and motivational elements makes it a standout in the world of fitness literature.

If you are looking for a quick-fix, easy weight loss plan, this is not the book for you.Author Tom Venuto's, "Burn the Fat, Feed the Muscle," (BFFM) is the book you should read when you decide that you are going to get serious about changing your body for the rest of the life. I would hesitate to call this a "diet" book, but rather a lifestyle book for eating and nutritional health.Venuto begins his book with a chapter on goal setting. He encourages his readers to spend time figuring out what they want to look like and why. The reason is that Venuto is a subscriber to Neural Linguistic Programming (NLP) which among other things encourages the practitioner to think and act as if the intended goal is already achieved. A major criticism of this philosophy in the context of body recomposition is that this will somehow cause you to, "Think yourself thin." Venuto is very clear that sitting around thinking about how to improve body composition will do absolutely nothing, unless it is teamed up with good eating, plenty of water and exercise with cardio and weight training. Venuto advises the reader to create both short term and long term goals, and to make sure that they can be measured, that they have a deadline, and most importantly, that the reader knows why they want to achieve the goal.The next few chapters discuss the measurement aspects of body recomposition and why it is important to measure and track progress. Venuto states that this is the only empirical way to determine if the recomposition plan is working or not so that adjustments can be made to keep the reader moving towards his or her goals. Venuto also includes a chapter on body typing, which is interesting reading, but in truth, he appears to include the discussion for completeness and to show the reader how to personalize their meal and workout plans to fit their goals and their genetics. Venuto is very clear that he wants the reader to reach their genetic potential; be the best that they possibly can be.With goals and measurement out of the way, Venuto then focuses on the math of burning fat, how to eat, e.g. timing and meal size, calorie composition, (protein, carbohydrates and fat), drinking plenty of water and eating, "Clean," i.e. little to no processing. There is probably nothing in these chapters that the reader doesn't already know, but Venuto does a better than average job of explaining why this is important and still keeping the reader engaged.There is a chapter on how to create a meal plan which is followed by an entire chapter to debunking supplement myths.The tone of the book changes for the final section when Venuto begins talking about weight lifting and cardio training. Without a doubt, Tom Venuto is a body builder, and when he writes about lifting weights his writing seems a bit more passionate. In this section Venuto discusses the need for both cardio and weight training for any recomposition plan and even provides a workout plan that the reader can immediately begin to use. There is a lot of good information in these sections.What makes BFFM such a good book is that Venuto bases all of his fat loss and meal planning advice on actual science. In areas of the book where he tells you that what he is recommending is not supported by science, (it hasn't been studied, or the results are inconclusive), he is clear that the evidence is anecdotal. Venuto doesn't try to fool the reader into thinking that fat loss is easy or that the results will happen overnight. He points out that fitness and health is a lifetime pursuit and that it involves a lot of work and planning.Despite the volume of the guidance provided, there are some deficiencies.First, this book is written for the omnivore. Venuto briefly discusses the additional challenge the vegetarian or vegan reader will face in meal planning and recommends consulting a nutritionist for help. This is the same advice that Venuto gives to people who face food allergies or diet restrictions. This would not have been enough to deter me from purchasing the book, but the reader who has a vegetarian or vegan lifestyle, or who has food allergies or diseases, e.g. diabetes, Celiac disease, etc., will have some additional research and effort in meal planning.Next, the weight training plan is solid and I've used it with good results. The issue is that while Venuto provides the plan, he commits what I consider to be a common mistake and doesn't help the reader figure out where to start. For example, if the plan calls for a bench press, there is no guidance provided to determine the starting weight and how much to increment up – especially for the novice. While frustrating, this is not unique to Venuto.Finally, the workout plan is certainly focused on the body builder, but if the reader’s goals are something other than body building, a separate book or a personal trainer will be needed. Again, this is not enough to deter me from purchasing the book but it is something to be aware of.In my opinion, this is the most straight forward book written on how to change your body. There is no quick fix promised or implied. There are no miracle supplements to purchase and take. It is clear, practical advice with the tools to help you reach your fitness goals.

Easy to read and comprehend

Vecchie teorie dell'alimentazione, oramai desuete

El mejor libro de nutricion

This book will teach you how to eat right (which is the biggest part of the book) and how to form good habits which are foundation on getting fitter and healthier.I've been working out for over 15 years but i have never completely set up my diet properly which has kept me from reaching my goals and in the end demotivated me from working out.Some food practices and myths I took for granted before, fell and crumbled after reading the book.Results you get depend on how consistent you are with advice provided and how dedicated you are in applying it.I would definitely recommend this book

Esse não é um livro com uma dieta milagrosa. Esse não é um livro com um treino milagroso. A maior parte dos princípios usados são bastante óbvios e "antigos". E é exatamente por isso que esta filosofia é totalmente diferente da grande maioria dos livros de saúde e fitness no mercado. Com base em princípios extremamente lógicos e razoáveis, o autor monta um mapa da mina para o emagrecimento. Vale cada centavo.