by 8 people |
Extreme Fat Loss With Burn The Fat, Feed The Muscle (BFFM)
Mike Ogorek's 137 pounds (and counting) FAT loss
Ladies and gentlemen, this is what it all boils down to:
How bad do you want it?
Is it a priority for you to lose fat? Do you yearn to be fit and show the world your new body? Have you suppressed yourself throughout your life by missing the pool parties, boating trips, playing outdoor basketball, shopping at the malls, and even going on dates and dinner parties because you feel overweight? If so, then I can help you. I just want you to answer this one simple question honestly: How bad do you want to be a lean, mean, fitness machine?
If you didn't hesitate and you're still reading, I assume you want it BAD!!!!
Trust me, I felt the same way you do now when I was 333 pounds and so fat that the only store I could really shop at was "Big and Tall." My life was falling apart and I felt my weight was a main problem. I was embarrassed to go out with my wife and kids because I was so proud of them for what they are that I felt that I would embarrass them because I was so obese and disgusting.
At my heaviest around November of 2001 I weighted a whopping 333 pounds at an unknown body fat, wore size 48" pants, and 6'1" tall. One night, I could feel my heart pounding out of my chest and I had an "awakening." I vowed to lose my weight to at least the point where I felt my life wasn't in jeopardy.
I gave up soda pop, cigarettes, pizza, and fast foods like McDonalds. I still neglected to exercise with the exception of weekly basketball. By August of 2002 I reached a new low of 260 pounds, with tight size 36" waist, but I hit a plateau that I wasn't able to break. I continued to hold this weight until about July of 2004.
I slowly began to regain my weight until Christmas Day of 2004 when I reached a large 288 pounds again and my pants size was back to a very tight 40" waist. Once again, I vowed to stop the madness and lose the fat! I busted my butt on the stair master and weight machine but still couldn't get past 277 by March 5th of 2005.
Then I found Tom Venuto and his Burn the Fat, Feed the Muscle Program
On 8/26/05 ,after 25 weeks on the BFFM program, I weighed 207 pounds @ 16.4% and I was committed to reaching my goal of single digit body fat!
From September through November of 2005 I tried to maintain my weight and not be so strict on my food. I'll admit I was nervous to see if I would have to stay on this type of an eating plan for my entire life. I didn't have to! I had done the meal planning, calorie calculations and food ratios so much that I was able to eat using my head and not the computer program I initially used to balance the nutrient ratios.
This also gave my skin some time to "CATCH UP" with all my weight loss. It seemed to work because I was much less strict with my diet and since I kept excercising and lifting weights, I gaining muscle. I have to admit, it was fun to snub the people who thought it would be impossible for me to maintan my weight.
That was the begining of what I call Fat los "Session #2."
On December 1st 2005, I was at 212# at 14.6 % body fat. It felt great and I was able to run 20 miles without a problem, but I still wasn't satisfied. So I went back to being more strict with my food but still not using the computer to track my food ratios just my progress. The results were AWESOME again! I hit 197# - 199# several times.
On 3/30/2006 I hit 200 pounds and 7.67% Body fat!
Man it feels great. People keep asking my when I'm going to stop. I just tell them "When I can see ALL my abs!" or sometimes I'll tell them "I'll let you know when I'm done."
Below are the staggering and amazing results I have achieved. Please see the below charts and graphs of my progress as measured by Mike Ogorek on the Friday of each week. The far right point on each chart are my short term goals I have working to. These charts where not begun until BFFM so I have no accurate information before when I was at 333 pounds.
The Internet Diet and Nutrition Classic, Burn The Fat, Feed The Muscle: "The Bible of Fat Loss."
Burn The Fat, Feed The Muscle has been around a long time, at least in Internet years. It was released in 2003 and was one of the first diet and nutrition e-books ever published. Today there are e-books all over the web, not to mention more supplements, weight loss programs, ab machines, workout videos and "magic" diet pills than you can keep track of.Even when your gut instincts tell you all these "fast and easy", "just take a pill" weight loss claims are too good to be true, sometimes the advertisements press your emotional buttons so well that your curiosity gets the best of you.
But after getting burned enough times, you eventually smarten up. You swear off "quick fixes" and you finally figure out the long way (through your own experience), about what really works; a calorie deficit, proper nutrition, intelligent training, changing your lifestyle and replacing your old negative habits with positive new ones.
Through all the Internet diets that have come and gone in the last decade, this e-book is one that has stood the test of time. It has been an Internet best seller every year since 2003. Men and women of all ages in over 143 countries have lost anywhere from a few pounds to 253 pounds using Burn the Fat, Feed the Muscle. The program consistently gets positive reviews and has earned a reputation for being sensible, science-based, honest and effective.
The author, Tom Venuto, received his degree in exercise science and has held certifications as a strength and conditioning specialist and personal trainer, but more importantly, Tom walks the talk. He is a natural-for-life bodybuilder, which means that he's never taken steroids or other body-enhancing drugs. Venuto has competed in bodybuilding 28 times and has 6-pack abs you have to see to believe (check out the picture at www.burnthefat.com of Tom at 3.7% body fat).
Although Tom admits that he was never obese, he says he always struggled with stomach fat and never saw his abs until he'd gone through many years of trial and error and a lot of hard work. Many people are encouraged when they hear that Tom is a lot like them and that he was not genetically predisposed to be lean. It gives them the hope that they can do it too.
Now that you know about the history and the author, here's a quick overview of what you'll find when you read Burn the Fat, Feed the Muscle.
Burn The Fat, Feed the Muscle is published in Adobe PDF format so you can download the e-book. It's on the long side at 300+ pages, so if you're looking for a Cliff's Notes type of read, this might not be the book you want. On the other hand, if you're a detail person or if you want to know not just what to do, but also why you're doing it, then Burn The Fat, Feed the Muscle is exactly what you're looking for.
For more than 20 years, the author has studied physique athletes (bodybuilders, female figure competitors and fitness models). That's the whole premise of this book: If you want to get lean as quickly as possible, wouldn't it make sense to find the leanest people in the world, find out how they did it and do what they do?
When you read more about this on the web page at www.BurnTheFat.com, the idea of a program based on bodybuilder and fitness model techniques makes perfect sense, although it does intimidate some people at first.
In the introduction of the book however, Venuto points out: "Burn The Fat, Feed The Muscle was created BY a bodybuilder, but it's not just FOR bodybuilders." In fact, the book easily could have been titled, "What every man and woman can learn from bodybuilders about permanent fat loss."
The nutrition techniques will work for anyone because they progress in stages from beginner to advanced. Unless you plan on competing in a fitness or bodybuilding competition, you'll only need to use phase one, aka, the "baseline" diet. If you want to get "ripped", with the six pack abs look - you can use phase two and phase three of the program, where you will find the more advanced techniques that many people have used to prepare for their first bodybuilding or figure competitions.
The main focus of the e-book is nutrition, because nutrition is arguably the most important key to getting lean. You could have the best training program in the world, but if you eat more calories than you burn, you'll gain fat regardless of your well-designed training plan.
In the chapters on nutrition, you'll learn how to set up a meal plan you can enjoy by using Tom's menu "template" system: You just choose the foods you like (pick from the recommended food lists), plug them into the meal plan template, and your menus virtually create themselves. Sample menus are also provided for ideas.
You also learn the truth about six pack abs: Body fat tissue lies on TOP of the abdominal muscles, so you'll NEVER see your abs unless your body fat gets low enough. You can't burn fat off your abs with abdominal exercises like crunches or sit ups. You must get the nutrition right to achieve very low body fat levels.
In Burn the Fat, Feed the Muscle, you learn everything you need to know about calories, protein, carbs and fat to get low levels of body fat. You'll learn the facts about low carb and high protein diets. You'll get the inside scoop on fat burning foods - including lists of what to eat and when to eat them.
You also learn how to set up a training program. These are the same workout routines used by top natural bodybuilding and fitness champions. However, Burn the Fat, Feed the Muscle nutrition works in combination with any training program (so you can use your own workout if you choose).
The 2 components are weight training and cardiovascular training. You'll need access to basic equipment at home like dumbbells and barbells or you can train in a gym. One caveat: This e-book doesn't give you photos or detailed instructions on how to perform each exercise. There's more attention given to nutrition than training in this e-book, and if you use the training programs, it assumes you know how to perform basic weight training exercises.
Customizing your program is a major theme in chapter 5, which explains metabolic individuality and how to figure out your unique body type. The major lesson is: There's no one-size-fits-all nutrition program. If you have special needs, for example, if you're lactose intolerant, allergic to gluten or if you're just a picky eater, you can easily modify the menus to work for you.
In addition to the nutrition and training plan, chapter one contains what is probably the best explanation of goal setting, mental training and the psychology of motivation that you will ever read in any book. If you know what to do but you have a hard time doing it (ie, if old bad habits keep haunting you or if you're inconsistent with your diet or nutrition), you'll find the solution in the mental training, not the physical training.
In summary, Burn The Fat, Feed The Muscle is no quick fix. You don't get six pack abs or a body like a fitness model by training a few minutes a day and eating haphazardly or cheating frequently. This program calls for structure and requires effort. In fact, many Burn The Fat customers have said that the main reason they bought the program was because it openly admits that fat loss is hard work. However, it's worth it because if you follow the program, there's no question that you will get very, very lean.
After all these years, Tom Venuto's Burn The Fat, Feed The Muscle is a classic in the diet and nutrition e-book genre. There are many imitators and copycats, but if you want the original, this is it. Burn the Fat, Feed the Muscle is literally the "bible of fat loss."
Free Bonuses
BONUS #1: Foods That Burn Fat.
Many of my clients have told me that this ONE report was worth the price of the entire program. It's easy to see why: In this popular bonus report, you'll learn exactly which foods "burn fat" and speed up your metabolism - without having to cut calories drastically (when you eat these foods, you can actually eat more and still lose fat because these foods have a higher "thermogenic" effect!) This report reveals all the juicy details that most champion bodybuilders and fitness models would rather keep to themselves.
BONUS #2: Foods That Turn To Fat.
One of the best ways to learn what you should eat every day on a fat loss diet is to identify which foods you shouldn't eat on a fat loss diet. Then, by a process of elimination, you'll automatically improve your food choices! In the second installment of this bonus series, you'll discover which foods are most likely to turn to unattractive, mushy body fat, including the deadly fat-storing foods that you should almost NEVER eat (not even on "cheat day!)
BONUS #3: The A food B food lecture: How to get good grades on your food choices.
Finally! Someone developed a "grading" system to rate your food choices. The average person gets a D "grade" on their nutrition report card! What do you think your grade is? By choosing foods from the A and B list, you're virtually GUARANTEED to look better, feel better and lose more fat. It's as simple as choosing the foods you'll find right here in this report, which you can get for FREE, right now, if you order today.
BONUS #4: FREE Updates to the Burn the Fat, Feed the Muscle e-book. (Value: At LEAST $197.00).
When you come on board with me, I will be with you for the long term in continuing to find ways to make the program better, more complete, and easier to follow. If new editions of the e-book are released, you will receive all e-book updates absolutely free. That's one of the awesome benefits of e-books. If a new edition of a hard copy book is released, you have to go to the bookstore or amazon.com and buy it all over again! When a new, updated edition of Burn The Fat, Feed The Muscle e-book is released, you get it for FREE! It's easy - I will contact you through my private clients-only newsletter and send you instant download instructions so you can stay totally up to date on the latest fat burning breakthroughs.
BONUS #5: Free subscription to the Burn The Fat Clients-Only Newsletter and The Burn The Fat Weekly Fat Loss Tips E-zine ($147.00/yr Value)
Almost 100% of E-zines today are nothing more than ads for supplements with hardly any useful content at all. The Burn The Fat e-zine is different. This newsletter is one of a tiny handful of "CONTENT-RICH" newsletters on the Web today. You'll get practical tips, programs, routines and articles right at your fingertips in this virtual treasure trove of fat-burning and muscle-building information - and new e-zines are sent live every week. This bonus is currently FREE, but has a value of at LEAST $147/yr, and I may begin charging for subscriptions at any time without prior notice. But don't worry, ORDER Burn The Fat TODAY and your FREE subscription is GUARANTEED for life (once you're a subscriber, you'll never be charged for the newsletter, even if new subscribers have to pay.)
NEW "SUPER BONUS" - LIMITED TIME ONLY!
Why your body FAT is much more important than your body WEIGHT
Discover a simple 2-minute test to measure your own body fat at home
Find out once and for all - do those "body fat scales" and "hand grippers" really work or are they just a big rip-off???
A fool-proof method for measuring your own body fat with super-high precision (if you've tried measuring your fat before, but you could never get an accurate reading, this will finally solve your problem)
See how your body fat level stacks up compared to other people your age - and determine your TRUE ideal fat percentage and body weight
Most people are losing muscle and they don't even realize it because they're not even measuring it! The fact is, if you're only measuring pounds and inches, you have no way of knowing if your program is really working. And if you're losing muscle, it's inevitable - you're heading towards the same fate as the other 95% of diet failures - "THE PLATEAU!"
Stop guessing and start KNOWING the difference between your fat mass and your lean body mass! This short e-book will show you how, and you can have a copy for FREE, but only if you order Burn The Fat, Feed the Muscle today. Pass up this opportunity and you'll have to pay $19.95 for this e-book later when I pull the plug on this free offer and put the new ebook for sale on its own website.
Many of my clients have told me that this ONE report was worth the price of the entire program. It's easy to see why: In this popular bonus report, you'll learn exactly which foods "burn fat" and speed up your metabolism - without having to cut calories drastically (when you eat these foods, you can actually eat more and still lose fat because these foods have a higher "thermogenic" effect!) This report reveals all the juicy details that most champion bodybuilders and fitness models would rather keep to themselves.
BONUS #2: Foods That Turn To Fat.
One of the best ways to learn what you should eat every day on a fat loss diet is to identify which foods you shouldn't eat on a fat loss diet. Then, by a process of elimination, you'll automatically improve your food choices! In the second installment of this bonus series, you'll discover which foods are most likely to turn to unattractive, mushy body fat, including the deadly fat-storing foods that you should almost NEVER eat (not even on "cheat day!)
BONUS #3: The A food B food lecture: How to get good grades on your food choices.
Finally! Someone developed a "grading" system to rate your food choices. The average person gets a D "grade" on their nutrition report card! What do you think your grade is? By choosing foods from the A and B list, you're virtually GUARANTEED to look better, feel better and lose more fat. It's as simple as choosing the foods you'll find right here in this report, which you can get for FREE, right now, if you order today.
BONUS #4: FREE Updates to the Burn the Fat, Feed the Muscle e-book. (Value: At LEAST $197.00).
When you come on board with me, I will be with you for the long term in continuing to find ways to make the program better, more complete, and easier to follow. If new editions of the e-book are released, you will receive all e-book updates absolutely free. That's one of the awesome benefits of e-books. If a new edition of a hard copy book is released, you have to go to the bookstore or amazon.com and buy it all over again! When a new, updated edition of Burn The Fat, Feed The Muscle e-book is released, you get it for FREE! It's easy - I will contact you through my private clients-only newsletter and send you instant download instructions so you can stay totally up to date on the latest fat burning breakthroughs.
BONUS #5: Free subscription to the Burn The Fat Clients-Only Newsletter and The Burn The Fat Weekly Fat Loss Tips E-zine ($147.00/yr Value)
Almost 100% of E-zines today are nothing more than ads for supplements with hardly any useful content at all. The Burn The Fat e-zine is different. This newsletter is one of a tiny handful of "CONTENT-RICH" newsletters on the Web today. You'll get practical tips, programs, routines and articles right at your fingertips in this virtual treasure trove of fat-burning and muscle-building information - and new e-zines are sent live every week. This bonus is currently FREE, but has a value of at LEAST $147/yr, and I may begin charging for subscriptions at any time without prior notice. But don't worry, ORDER Burn The Fat TODAY and your FREE subscription is GUARANTEED for life (once you're a subscriber, you'll never be charged for the newsletter, even if new subscribers have to pay.)
NEW "SUPER BONUS" - LIMITED TIME ONLY!
Why your body FAT is much more important than your body WEIGHT
Discover a simple 2-minute test to measure your own body fat at home
Find out once and for all - do those "body fat scales" and "hand grippers" really work or are they just a big rip-off???
A fool-proof method for measuring your own body fat with super-high precision (if you've tried measuring your fat before, but you could never get an accurate reading, this will finally solve your problem)
See how your body fat level stacks up compared to other people your age - and determine your TRUE ideal fat percentage and body weight
Most people are losing muscle and they don't even realize it because they're not even measuring it! The fact is, if you're only measuring pounds and inches, you have no way of knowing if your program is really working. And if you're losing muscle, it's inevitable - you're heading towards the same fate as the other 95% of diet failures - "THE PLATEAU!"
Stop guessing and start KNOWING the difference between your fat mass and your lean body mass! This short e-book will show you how, and you can have a copy for FREE, but only if you order Burn The Fat, Feed the Muscle today. Pass up this opportunity and you'll have to pay $19.95 for this e-book later when I pull the plug on this free offer and put the new ebook for sale on its own website.
Frequently Asked Questions about Burn The Fat Feed THe Muscle
Q:What are the actual contents of this book? What is it telling you? It this a workout book? Is it a diet book? Is it recipes, or lists of foods to eat and not to eat? Does it have a work out schedules or routines? Is it mostly just pictures of exercises?
A: Those are really good questions - I'm glad you asked.
Burn the Fat Feed the Muscle is an information dense book. If you don't like to read, this manual is not for you.
On the other hand, if you are sincere about learning and hungry for honest, logical and easy-to-read information that explains in simple layman's terms - but in great detail - the exact steps you must take to burn fat, then you're going to LOVE this program and especially what it does for you.
The entire 340 page e-book is text, with the exception of the appendix, which contains charts for calorie and nutritional content of recommended foods, protein, fat and carbohydrate tables, sample menus and a progress chart.
There are lists of the exact foods you should eat and which foods to avoid. (The bonus reports, Foods That Burn Fat, Foods That Turn to Fat, and 'The A Food, B Food Lecture' go into even greater detail about food choices).
There are no weird or unusual foods to eat in this program. The eating plan consists of regular foods you can get at your local grocery store and the variety is virtually endless.
No supplements, drinks or shake mixes are required (although you may use meal replacement shakes for convenience). You don't have to eat anything you don't like, but you DO have to eat healthy, natural foods - don't ever fool yourself into thinking you can indulge in sugary, refined junk every day and still lose body fat.
Other diets may promise that to you, but if you believe those claims, then you are living in a dream world!
Q: Tom, what are your credentials? How do I know you know what you're talking about?
Q:Who Is Tom Venuto?
(And Why Should You Listen To Him?)
A:Competitive Bodybuilder And
Fitness Industry Expert Since 1989
I've been bodybuilding since 1983 and competing since 1989. I've been involved in the fitness industry as a personal trainer, health club owner/manager, nutrition consultant, and freelance writer since 1988. I began publishing health and fitness information on the internet in 1999. For many years, I was also co-owner and operator of Empire Fitness Club, a health club chain with locations in New Jersey and New York, which had over eleven thousand members at four locations. I currently still work as a consultant for the health club industry and I am a full-time author and publisher. As you can see, I've worked in almost every aspect of the fitness industry and bodybuilding and fitness has been my entire life's work - it's all I've ever done.
I've been recognized by magazine editors and industry experts as one of the nation's leading authorities on fat loss and natural bodybuilding. My education includes a degree in exercise science and two certifications; "Certified Strength and Conditioning Specialist" (CSCS) and "Certified Personal Trainer" from the National Strength & Conditioning Association (NSCA). I'm also a current member of the American College of Sports Medicine (ACSM), and the International Society for Sports Nutrition (ISSN).
Author Of The Best-Selling Diet E-book In Internet History
My e-book Burn The Fat, Feed The Muscle, is often referred to by my readers as "The Fat Loss Bible," and is one of the best selling ebooks in Internet history, rated by clickbank.com as the #1 fitness and #1 diet ebook in the world. This program has successful followers in more than 136 countries all across the globe.
Prolific Writer and Online Publisher
In additional to being the author and creator of the 330 page BURN THE FAT, FEED THE MUSCLE e-book, the #1 best-selling ebook in Internet history, I've written over 200 articles for bodybuilding and fitness publications. Here are some of the publications I've appeared in, written for and/or been featured in:
Fit Over 40: Role Models For Excellence At Any Age, co-author
Strength coach interviews, contributing author
All-Star trainer secrets, contributing author
Body Of Your Dreams TeleSeminar, creator/author/speaker
Ultimate Body Makeover teleseminar, speaker
Unstoppable Fat Loss Teleseminar, speaker
Firm And Flatten Your Abs, contributor (forward)
Fat Burn Files Interviews, Author
Burn The Fat Inner Circle, founder, editor in chief and CEO
Tom Venuto.com, founder, publisher, CEO
Bodybuilding Secrets.com, publisher, writer
Burn The Fat Blog, publisher, writer
Amazing Abdominals.com, editor in chief
IRONMAN magazine, contributing writer
Australian IRONMAN magazine, contributing writer
Italian IRONMAN magazine (aka, "Olympian's News)
Muscular Development Magazine, model
Natural Bodybuilding & Fitness Magazine, model and contributing writer
CO-ED Magazine, Fitness editor (2005)
Men's Exercise Magazine, model, contributing writer
Exercise For Men Only Magazine, model, contributing writer
Steele Jungle: Drug-Free Bodybuilding News, contributing writer
Global Health & Fitness.com, staff Fat Loss Expert
Will Brink's Bodybuilding Revealed, "guru" column
Nutribomb, Host of Tom Venuto Fitness Forum
A to Z Fitness.com, contributing writer
Ironmagazine.com, contributing writer
Critical Bench.com, contributing writer
Cyberpump.com, contributing writer
Bodybuilding.com, contributing writer
Bodybuilding For You.com, contributing writer
and contributing writer for HUNDREDS of other sites via syndicated ASK TOM column
Q: How quickly can I expect to lose weight on your program?
A: Burn The Fat, Feed The Muscle is a FAT LOSS program, not a weight loss program. That's not just a play on words, this is a very concept important to understand if you ever want to lose fat and keep it off permanently.
Losing weight too quickly is one of the biggest mistakes you could ever make because rapid weight loss slows down your metabolism and causes muscle loss. You may get instant gratification from quick weight loss programs, but inthe long run, you'll damage your metabolism and almost always gain back the weight (95% of the people who lose weight on conventional diets gain everything back!)
On the BURN THE FAT program, you can expect to lose about 2 pounds per week of PURE FAT. (that's body FAT, not water weight or your own muscle tissue). How will you know it's PURE FAT? Simple - you'll be testing your body composition on a regular basis as you go through the program.
If you have a lot of weight to lose, for example if you weigh 250 to 300 lbs, then 1% of your total body weight per week (2.5 to 3.0 lbs) is safe and realistic because fat loss often tends to be relative to total body weight. This is steady, long term fat loss and doesn't count any water weight loss you may experience on top of this during the first week or two (which is very common, but remember, the initial water weight loss is not the same as body fat loss!)
I'll teach you how to get your body fat percentage measured accurately and reliably. You'll even learn a simple method to quickly and easily test your own body fat at home with surprising accuracy if you don't have access to professional testing.
Don't fall for the common diet scams that claim you can lose 30 pounds in 30 days or lose 10 pounds this weekend. Anything over two pounds per week (or 1% of total bodyweight, whichever is greater), is almost always water weight or your own lean musce tissue.
Burn The Fat is NOT a fad diet or a fast weight loss diet. You will find no quick fixes in this program. It requires a lifestyle change, exercise, good nutrition and some patience. However, your rewards will be well worth it: You'll keep all your muscle, lose nothing but pure fat, and never gain back the fat back again!
If you're looking for crash weight loss, this is not the program for you. Go try all the others first if you must, but when you gain it all back, (and the odds are 19 to 1 against you that you will gain it back), then remember this one - Burn The Fat, Feed The Muscle.
A: Those are really good questions - I'm glad you asked.
Burn the Fat Feed the Muscle is an information dense book. If you don't like to read, this manual is not for you.
On the other hand, if you are sincere about learning and hungry for honest, logical and easy-to-read information that explains in simple layman's terms - but in great detail - the exact steps you must take to burn fat, then you're going to LOVE this program and especially what it does for you.
The entire 340 page e-book is text, with the exception of the appendix, which contains charts for calorie and nutritional content of recommended foods, protein, fat and carbohydrate tables, sample menus and a progress chart.
There are lists of the exact foods you should eat and which foods to avoid. (The bonus reports, Foods That Burn Fat, Foods That Turn to Fat, and 'The A Food, B Food Lecture' go into even greater detail about food choices).
There are no weird or unusual foods to eat in this program. The eating plan consists of regular foods you can get at your local grocery store and the variety is virtually endless.
No supplements, drinks or shake mixes are required (although you may use meal replacement shakes for convenience). You don't have to eat anything you don't like, but you DO have to eat healthy, natural foods - don't ever fool yourself into thinking you can indulge in sugary, refined junk every day and still lose body fat.
Other diets may promise that to you, but if you believe those claims, then you are living in a dream world!
Q: Tom, what are your credentials? How do I know you know what you're talking about?
Q:Who Is Tom Venuto?
(And Why Should You Listen To Him?)
A:Competitive Bodybuilder And
Fitness Industry Expert Since 1989
I've been bodybuilding since 1983 and competing since 1989. I've been involved in the fitness industry as a personal trainer, health club owner/manager, nutrition consultant, and freelance writer since 1988. I began publishing health and fitness information on the internet in 1999. For many years, I was also co-owner and operator of Empire Fitness Club, a health club chain with locations in New Jersey and New York, which had over eleven thousand members at four locations. I currently still work as a consultant for the health club industry and I am a full-time author and publisher. As you can see, I've worked in almost every aspect of the fitness industry and bodybuilding and fitness has been my entire life's work - it's all I've ever done.
I've been recognized by magazine editors and industry experts as one of the nation's leading authorities on fat loss and natural bodybuilding. My education includes a degree in exercise science and two certifications; "Certified Strength and Conditioning Specialist" (CSCS) and "Certified Personal Trainer" from the National Strength & Conditioning Association (NSCA). I'm also a current member of the American College of Sports Medicine (ACSM), and the International Society for Sports Nutrition (ISSN).
Author Of The Best-Selling Diet E-book In Internet History
My e-book Burn The Fat, Feed The Muscle, is often referred to by my readers as "The Fat Loss Bible," and is one of the best selling ebooks in Internet history, rated by clickbank.com as the #1 fitness and #1 diet ebook in the world. This program has successful followers in more than 136 countries all across the globe.
Prolific Writer and Online Publisher
In additional to being the author and creator of the 330 page BURN THE FAT, FEED THE MUSCLE e-book, the #1 best-selling ebook in Internet history, I've written over 200 articles for bodybuilding and fitness publications. Here are some of the publications I've appeared in, written for and/or been featured in:
Fit Over 40: Role Models For Excellence At Any Age, co-author
Strength coach interviews, contributing author
All-Star trainer secrets, contributing author
Body Of Your Dreams TeleSeminar, creator/author/speaker
Ultimate Body Makeover teleseminar, speaker
Unstoppable Fat Loss Teleseminar, speaker
Firm And Flatten Your Abs, contributor (forward)
Fat Burn Files Interviews, Author
Burn The Fat Inner Circle, founder, editor in chief and CEO
Tom Venuto.com, founder, publisher, CEO
Bodybuilding Secrets.com, publisher, writer
Burn The Fat Blog, publisher, writer
Amazing Abdominals.com, editor in chief
IRONMAN magazine, contributing writer
Australian IRONMAN magazine, contributing writer
Italian IRONMAN magazine (aka, "Olympian's News)
Muscular Development Magazine, model
Natural Bodybuilding & Fitness Magazine, model and contributing writer
CO-ED Magazine, Fitness editor (2005)
Men's Exercise Magazine, model, contributing writer
Exercise For Men Only Magazine, model, contributing writer
Steele Jungle: Drug-Free Bodybuilding News, contributing writer
Global Health & Fitness.com, staff Fat Loss Expert
Will Brink's Bodybuilding Revealed, "guru" column
Nutribomb, Host of Tom Venuto Fitness Forum
A to Z Fitness.com, contributing writer
Ironmagazine.com, contributing writer
Critical Bench.com, contributing writer
Cyberpump.com, contributing writer
Bodybuilding.com, contributing writer
Bodybuilding For You.com, contributing writer
and contributing writer for HUNDREDS of other sites via syndicated ASK TOM column
Q: How quickly can I expect to lose weight on your program?
A: Burn The Fat, Feed The Muscle is a FAT LOSS program, not a weight loss program. That's not just a play on words, this is a very concept important to understand if you ever want to lose fat and keep it off permanently.
Losing weight too quickly is one of the biggest mistakes you could ever make because rapid weight loss slows down your metabolism and causes muscle loss. You may get instant gratification from quick weight loss programs, but inthe long run, you'll damage your metabolism and almost always gain back the weight (95% of the people who lose weight on conventional diets gain everything back!)
On the BURN THE FAT program, you can expect to lose about 2 pounds per week of PURE FAT. (that's body FAT, not water weight or your own muscle tissue). How will you know it's PURE FAT? Simple - you'll be testing your body composition on a regular basis as you go through the program.
If you have a lot of weight to lose, for example if you weigh 250 to 300 lbs, then 1% of your total body weight per week (2.5 to 3.0 lbs) is safe and realistic because fat loss often tends to be relative to total body weight. This is steady, long term fat loss and doesn't count any water weight loss you may experience on top of this during the first week or two (which is very common, but remember, the initial water weight loss is not the same as body fat loss!)
I'll teach you how to get your body fat percentage measured accurately and reliably. You'll even learn a simple method to quickly and easily test your own body fat at home with surprising accuracy if you don't have access to professional testing.
Don't fall for the common diet scams that claim you can lose 30 pounds in 30 days or lose 10 pounds this weekend. Anything over two pounds per week (or 1% of total bodyweight, whichever is greater), is almost always water weight or your own lean musce tissue.
Burn The Fat is NOT a fad diet or a fast weight loss diet. You will find no quick fixes in this program. It requires a lifestyle change, exercise, good nutrition and some patience. However, your rewards will be well worth it: You'll keep all your muscle, lose nothing but pure fat, and never gain back the fat back again!
If you're looking for crash weight loss, this is not the program for you. Go try all the others first if you must, but when you gain it all back, (and the odds are 19 to 1 against you that you will gain it back), then remember this one - Burn The Fat, Feed The Muscle.
Success Stories
I got the Burn The Fat book about three months ago. I had already astonished my friends with my weight loss a year ago. I lost 65 pounds at age 53, while my son was gone overseas in Kuwait. I met my goal when he was home on leave and boy did I shock him because I lost all the weight since he left to go overseas. I went from 240 to 176 in about 7 months.
I was quite happy with the weight I was, but I still had that abdominal pooch and apparently I still had considerable bodyfat (28%) due to my age (or so I thought it was age) . I wanted to see if I could get rid of the remaining fat and beef up the muscle a little bit. Then I came across your book. Your book explained how it could be done.
In three months so far I've lost about 8% more body fat! I can measure it, that caliper test actually showed that I went down from about 28% to 20%. But then again, I really didn't need to measure to know that my body had been changing dramatically. You could see it.
I was never an athlete, I didn't go out for sports but now I have a body that looks like I must have been out for sports all my life. I've got veins sticking out on my arms where I never have before. You talked about setting goals and how important that is to fuel motivation for any kind of body transformation. I agree with that 100%. That mindset helped me get that first 65 pounds off. Your book explained how to get that last body fat off.
Thanks for making it a mission to help people of all kinds and that you are not just for bodybuilders. I might also add I have gotten hooked on running again which is my primary cardio activity, in addition to swimming and biking, I am now training to try for a my first marathon a year from now at age 55. Thanks again for your wonderful book!
Paull Thomas
USA
Dear Tom,
After being overweight most of my adult life, I became desperate to lose weight. I ate less than the skinniest of my friends and family and yet, while they packed away burgers, fries, pizza and ice cream, I could eat a carrot and gain 500 pounds.
I purchased your book after trying to research for myself on the internet how I should be eating. All I can say is Thank You for doing all of that research for me. You have answered every one of the questions I have ever had from being insulin resistant (which I am) to being in starvation mode (which a dietician told me I was).
I have written my goals and keep them on 3x5 index cards in my purse along with a picture of myself at 135 pounds taped to the back. I look at them every chance I get, especially before I eat a meal to keep me on track.
So far in just over four weeks time I have dropped 14 pounds. Now I only have ten pounds to lose in order to reach my 90 day goal. I have been doing low impact aerobics and weight training and on days when I am exhausted from work, I do pilates so I am at least doing some kind of work out (and they aren't easy, either).
Tom, thank you from the bottom of my heart. Your book has been a God-send. Please keep up the fantastic work and I'll do the same.
Stephanie Everett
Milton, Pennsylvania
After spending hundreds of dollars on books, magazines powders, pills, protein bars (candy), I too thought that the BFFM was expensive and seem a bit too good to be true, but I bought it anyway. All I can say now is that I have saved ten times more than the E-book cost me just in saving money from not needing to buy all of the crap powders and pills that really did nothing for me.
After buying the book, I went from 23% body fat to 12% body fat within 12 months and now I am about to see my abs for the first time. Seriously, do yourself a favour, buy the book, and thats the LAST book you will ever need to buy on fat loss. All you have to do is what Tom says and I guarantee you it works. And, no Tom doesn't know me or pay me anything for saying this!!!!!!!! There are no easy ways out, do the cardio, feed the muscle, burn the fat - read the book - IT WORKS!!!!
Paul Hunter
Adelaide, South Australia
Hi Tom!
I've purchased quite a bit of equipment over the past year, but Burn The Fat, Feed The Muscle (BFFM) has truly been the single most important tool I've ever used to realize my personal fitness goals. It's very much like a friendly (and easy to understand) technical manual for the human body.
It sure is easier to fix what you don't like about your body once you understand how it works. There's a lot about your program that's counter-intuitive (for example, it SEEMS like you should be able to lose fat by skipping meals), so I was thrilled to finally get my hands on the information in your book.
About a year ago I was 235lbs (5'10 and something over 25% body fat with a very formidable spare tire) and finally just decided I had to do something about it to be able to live with myself. I began working out with some of the "as seen on tv" machines and gimmicks.
While I had some VERY limited success, it wasn't until months later that I discovered your book and started getting some real results that I know will last (because I've made this a lifestyle, not a quick fix).
Today I'm 180 (roughly 17% or so body fat) and still dropping fat. (dropping faster than ever now that I'm finally getting around to doing the cardio thing like I should have been doing the whole time)
Anyway, once I'm under double digit body fat, I'll send you the whole story.
Thank you again for BFFM!
Glenn P.
USA
In August of 2005 I was nudging 15 stone (210lbs) and at a height of 5'8" and aged 45 I was the wrong shape. I had trained seriously in the 1980's and even entered a local show placing 5th in a class of 17 beginners. But years of 60 hour weeks working and travelling abroad (as an Automotive deisgn engineer) had taken their toll.
After seeing photo's from a recent holiday which did not fit with the mental picture I still had of myself, I decided to get back to the gym. I am currently working at Bentley Motors, and they have a gym which I began to use at lunchtimes in August of 2005.
At about that time I saw you're website and read your weekly e-mails but didn't purchase BFFM until January 2006. Since then I have used this excellent publication to clean up my diet, (which is now better that when I trained in the 1980's, all tuna, egg whites and water to get ripped) and my physique has literally transformed.
I now weigh 177lbs ( a loss of 33lbs) have 17" arms and wear 32" waist trousers. My bodyfat is less than 15%. My goal is that by August of this year I will have the "Brad Pitt in fight club" abs, as well a single digit body fat %.
I train to suit my work situation in that I work out Monday to Friday lunchtimes on the weights, working one bodypart each day, and then do 3 or 4 sessions on the treadmill on Mon, Wed and Saturday evening.
Thanks for a great book and a genuinely informative website.
All the best,
Karl Worthington
Tamworth, GB
Hi Tom !
I just had to share this with you. You said in your book that it's hard to gain muscle while burning fat. I've been following your recommendations for 4 weeks now, and incredibly, I'm doing it!
I take all weight and measures every Saturday morning (early now, since I don't even skip weekend breakfasts anymore !), and for the fourth week straight I've lost fat and gained lean body mass (LBM). The total in these four weeks is -5.2 Kgs fat mass and +2.7 Kgs LBM, of which -1.2 Kgs and +0.6 Kgs was just this past week.
At the same time, I now fit into a pair of jeans size 38 (european size, not inches, idea what the American equivalent is), which I haven't fit in for years.
The Salvation Army must love me these days, all the big clothes are placed in their recouperation dumpsters, bag upon bag of clothes. I've liberated 12 clothes hangers and two shelves full of oversized clothing since New Years. And I'm not through yet !
I feel great, light inside (bodily that is), light headed with pleasure at the success; I'm SO sorry I can't give you a hug over the e-mail system! But believe me, I'm sending you a "mental hug" which is heartfelt ! If you're ever in Norway, look me up!
Sarah Cecile
Norway
These are only a few out of thousands of success stories
I was quite happy with the weight I was, but I still had that abdominal pooch and apparently I still had considerable bodyfat (28%) due to my age (or so I thought it was age) . I wanted to see if I could get rid of the remaining fat and beef up the muscle a little bit. Then I came across your book. Your book explained how it could be done.
In three months so far I've lost about 8% more body fat! I can measure it, that caliper test actually showed that I went down from about 28% to 20%. But then again, I really didn't need to measure to know that my body had been changing dramatically. You could see it.
I was never an athlete, I didn't go out for sports but now I have a body that looks like I must have been out for sports all my life. I've got veins sticking out on my arms where I never have before. You talked about setting goals and how important that is to fuel motivation for any kind of body transformation. I agree with that 100%. That mindset helped me get that first 65 pounds off. Your book explained how to get that last body fat off.
Thanks for making it a mission to help people of all kinds and that you are not just for bodybuilders. I might also add I have gotten hooked on running again which is my primary cardio activity, in addition to swimming and biking, I am now training to try for a my first marathon a year from now at age 55. Thanks again for your wonderful book!
Paull Thomas
USA
Dear Tom,
After being overweight most of my adult life, I became desperate to lose weight. I ate less than the skinniest of my friends and family and yet, while they packed away burgers, fries, pizza and ice cream, I could eat a carrot and gain 500 pounds.
I purchased your book after trying to research for myself on the internet how I should be eating. All I can say is Thank You for doing all of that research for me. You have answered every one of the questions I have ever had from being insulin resistant (which I am) to being in starvation mode (which a dietician told me I was).
I have written my goals and keep them on 3x5 index cards in my purse along with a picture of myself at 135 pounds taped to the back. I look at them every chance I get, especially before I eat a meal to keep me on track.
So far in just over four weeks time I have dropped 14 pounds. Now I only have ten pounds to lose in order to reach my 90 day goal. I have been doing low impact aerobics and weight training and on days when I am exhausted from work, I do pilates so I am at least doing some kind of work out (and they aren't easy, either).
Tom, thank you from the bottom of my heart. Your book has been a God-send. Please keep up the fantastic work and I'll do the same.
Stephanie Everett
Milton, Pennsylvania
After spending hundreds of dollars on books, magazines powders, pills, protein bars (candy), I too thought that the BFFM was expensive and seem a bit too good to be true, but I bought it anyway. All I can say now is that I have saved ten times more than the E-book cost me just in saving money from not needing to buy all of the crap powders and pills that really did nothing for me.
After buying the book, I went from 23% body fat to 12% body fat within 12 months and now I am about to see my abs for the first time. Seriously, do yourself a favour, buy the book, and thats the LAST book you will ever need to buy on fat loss. All you have to do is what Tom says and I guarantee you it works. And, no Tom doesn't know me or pay me anything for saying this!!!!!!!! There are no easy ways out, do the cardio, feed the muscle, burn the fat - read the book - IT WORKS!!!!
Paul Hunter
Adelaide, South Australia
Hi Tom!
I've purchased quite a bit of equipment over the past year, but Burn The Fat, Feed The Muscle (BFFM) has truly been the single most important tool I've ever used to realize my personal fitness goals. It's very much like a friendly (and easy to understand) technical manual for the human body.
It sure is easier to fix what you don't like about your body once you understand how it works. There's a lot about your program that's counter-intuitive (for example, it SEEMS like you should be able to lose fat by skipping meals), so I was thrilled to finally get my hands on the information in your book.
About a year ago I was 235lbs (5'10 and something over 25% body fat with a very formidable spare tire) and finally just decided I had to do something about it to be able to live with myself. I began working out with some of the "as seen on tv" machines and gimmicks.
While I had some VERY limited success, it wasn't until months later that I discovered your book and started getting some real results that I know will last (because I've made this a lifestyle, not a quick fix).
Today I'm 180 (roughly 17% or so body fat) and still dropping fat. (dropping faster than ever now that I'm finally getting around to doing the cardio thing like I should have been doing the whole time)
Anyway, once I'm under double digit body fat, I'll send you the whole story.
Thank you again for BFFM!
Glenn P.
USA
In August of 2005 I was nudging 15 stone (210lbs) and at a height of 5'8" and aged 45 I was the wrong shape. I had trained seriously in the 1980's and even entered a local show placing 5th in a class of 17 beginners. But years of 60 hour weeks working and travelling abroad (as an Automotive deisgn engineer) had taken their toll.
After seeing photo's from a recent holiday which did not fit with the mental picture I still had of myself, I decided to get back to the gym. I am currently working at Bentley Motors, and they have a gym which I began to use at lunchtimes in August of 2005.
At about that time I saw you're website and read your weekly e-mails but didn't purchase BFFM until January 2006. Since then I have used this excellent publication to clean up my diet, (which is now better that when I trained in the 1980's, all tuna, egg whites and water to get ripped) and my physique has literally transformed.
I now weigh 177lbs ( a loss of 33lbs) have 17" arms and wear 32" waist trousers. My bodyfat is less than 15%. My goal is that by August of this year I will have the "Brad Pitt in fight club" abs, as well a single digit body fat %.
I train to suit my work situation in that I work out Monday to Friday lunchtimes on the weights, working one bodypart each day, and then do 3 or 4 sessions on the treadmill on Mon, Wed and Saturday evening.
Thanks for a great book and a genuinely informative website.
All the best,
Karl Worthington
Tamworth, GB
Hi Tom !
I just had to share this with you. You said in your book that it's hard to gain muscle while burning fat. I've been following your recommendations for 4 weeks now, and incredibly, I'm doing it!
I take all weight and measures every Saturday morning (early now, since I don't even skip weekend breakfasts anymore !), and for the fourth week straight I've lost fat and gained lean body mass (LBM). The total in these four weeks is -5.2 Kgs fat mass and +2.7 Kgs LBM, of which -1.2 Kgs and +0.6 Kgs was just this past week.
At the same time, I now fit into a pair of jeans size 38 (european size, not inches, idea what the American equivalent is), which I haven't fit in for years.
The Salvation Army must love me these days, all the big clothes are placed in their recouperation dumpsters, bag upon bag of clothes. I've liberated 12 clothes hangers and two shelves full of oversized clothing since New Years. And I'm not through yet !
I feel great, light inside (bodily that is), light headed with pleasure at the success; I'm SO sorry I can't give you a hug over the e-mail system! But believe me, I'm sending you a "mental hug" which is heartfelt ! If you're ever in Norway, look me up!
Sarah Cecile
Norway
These are only a few out of thousands of success stories
by Meresmaa
hi
My name is Rando Meresmaa and I am 21 years old.
I live in Estonia.
I have always ben interested in fitness and nutrition. I have had my own strugg... (more)
My name is Rando Meresmaa and I am 21 years old.
I live in Estonia.
I have always ben interested in fitness and nutrition. I have had my own strugg... (more)
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