BURN THE FAT FEED THE MUSCLE Fat Burning Secrets of the World’s Best Bodybuilders & Fitness Models By Tom Venuto ISBN 0-9724132-0-0 Copyright 2003, Fitness Renaissance, LLC All Rights Reserved TABLE OF CONTENTS Medical Disclaimer Preface Introduction Chapter 1: Goal setting: How to set powerful, compelling goals that will propel you forward and charge you up with unstoppable motivation Chapter 2: Chapter 2: Why 95% of all conventional diets fail - And the 8 most powerful strategies to permanently lose fat without diets or deprivation Chapter 3: Body composition: How to determine your fat to muscle ratio Chapter 4: Charting your progress: How to use performance feedback to get from where you are to where you want to be Chapter 5: Metabolic individuality and your body type: Doing your best with what you’ve got Chapter 6: The law of calorie balance and the mathematics of losing body fat Chapter 7: Secrets of meal frequency & timing: How to turbo charge your metabolism and turn your body into a fat-burning machine! Chapter 8: Macronutrient ratios: The optimal combination of protein, carbohydrates and fats for improving your muscle to fat ratio Chapter 9: Good fats vs. bad fats: How to speed up fat loss, boost muscle growth, increase energy and rev up your metabolism by eating the right fats in the right amounts at the right times Chapter 10: Protein: The muscle builder and metabolic activator – How much you really need Chapter 11: Clearing up carbohydrate confusion: Are carbohydrates your friends or foes? Chapter 12: How to get as lean as a bodybuilder or fitness model using a new twist on the old low carbohydrate diet Chapter 13: Why water is essential for fat loss, how much you need, and what else you should (and shouldn’t) drink Chapter 14: The BFFM eating plan: How to design your own effective and result producing meals and menus. Chapter 15: Supplements: What the supplement companies hope you never find out Chapter 16: Cardio training secrets for maximum fat loss: Why it’s better to burn the fat than to starve the fat. Chapter 17: Weight training for fat loss: Why diet and cardio are not enough Conclusion: The journey is just beginning. Appendix MEDICAL DISCLAIMER This program is for educational and inFormative purposes only and is not intended as medical or proFessional advice. Always consult your doctor beFore maKing any changes to your diet or nutrition program. The use oF diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose oF this program. The purpose oF this program is to help healthy people reach their cosmetic Fitness goals by educating them in proper nutrition and exercise guidelines. No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. IF you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care proFessional with a clinical nutrition bacKground (MD, RD, or CCN) for your special nutrition program. Your nutrition plan will not be eFFective by itselF. You must combine a good diet with an appropriate exercise program for optimal results. IF you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physician’s clearance beFore beginning an exercise program. The American College oF Sports Medicine (ACSM) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals oF any age who exhibit two or more oF the major coronary risK factors (smoKing, family history oF heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history oF heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test beFore engaging in strenuous physical activity. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any oF the inFormation contained in this manual. The user assumes all risK for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any inFormation described in this course. Preface and Dedication This manual will reveal to you all the secrets oF permanent fat loss. It is written by a man who has discovered these secrets the hard way - through long years oF trial and error. Using the inFormation in this manual will allow you master the art and science oF losing body fat by a shorter and less costly route; by “modeling” those who have gone beFore you and learning from an expert. The primary goals oF this manual are to help you lose fat permanently without drugs, supplements or gimmicKs and to educate you in the process oF losing fat. In other words, my goal is to turn you into a “Fat loss expert”… to teach you the reasons why and help you to understand the process…and to do so without bias or ulterior motive. To achieve this goal, I decided - aFter careFul consideration - to selF publish and to write this booK in layman’s terms, with a minimum oF scientiFic jargon and without long lists oF scientiFic reFerences. Instead oF long, boring scientiFic discussions oF biochemistry – and instead oF long lists oF reFerences to scientiFic papers - you will find sprinKled throughout the manual, brieF mention oF interesting studies and quotes that are important and relevant to a point being made. This booK was written for you as a simple, yet detailed instruction manual. You get step- by-step instructions: Do this, don’t do that, eat this, don’t eat that, and so on. This is not just an inFormational booK – it is a complete system that will taKe you from where you are now to where you want to be – in the shortest possible period oF time. There are dozens oF outstanding booKs on the subjects oF nutrition and fat loss, but far too many oF them are mired down in technical details and scientiFic terminology that are either too diFFicult to understand or simply too damn boring. Many oF these booKs leave you with more questions than answers. You begin reading conFused and when you finish reading, you’re even more conFused. Others encode their writing into a cryptic jargon that can only be deciphered by fellow scientists and academicians. Sometimes I thinK bodybuilding, fitness and nutrition writers are more concerned with trying to impress and to receive the approval oF their academic peers than to help their readers achieve their goals. It never ceases to amaze me how some oF these writers can taKe a simple concept and maKe it sound mystical, complex, and a thousand times more conFusing than it really is. They would rather write, “Mr. AiKman propelled the prolate spheroid” instead oF, “Troy threw the football.” Maybe they do it unintentionally – they just have poor communication sKills. Or perhaps they do it on purpose so their reader remains conFused and continues to need the guru’s “help” and “advice” forever. AFter all, iF you learn how simple the process oF fat loss really is, you don’t need a “guru” anymore, do you? Michael LeboueF, a business consultant and author, once wrote, “A great deal oF what we read in medical, technical and academic documents is little more than the old proFessional snow job game - IF you can’t dazzle them with brilliance, baFFle them with b.s. The purpose oF a great deal oF the jargon is to ensure the future oF the experts rather than the consumer.” My goal is not to please the establishment. IF my peers in the fitness industry don’t liKe this booK, that’s too bad! IF they want to criticize the lacK oF reFerences – bring it on. This booK is not for them. My only goal in writing this booK is to help you reach to your goals, to get you leaner than you’ve ever been beFore, and to clear up all your conFusion about fat-burning nutrition and training that may have held you bacK in the past. IF this booK helps you succeed in reaching your fat loss goals, then this booK is a success with or without accolades from the critics. This booK is for YOU and this booK is dedicated to YOU, the man or woman on the path oF personal development and the journey to a leaner body. Introduction This booK is written by a bodybuilder, but it’s not just for bodybuilders. It doesn’t matter whether you’re a gym veteran preparing for bodybuilding contest or you’ve never worKed out a day in your liFe. IF you want to lose body fat and Keep it oFF forever, without losing muscle, without slowing down your metabolism and without starvation, drugs or gimmicKs, then this booK is for you. IF you’re tired oF being given conFusing and conFlicting advice on exercise and nutrition and you want simple, but detailed answers to all your questions, then this booK is for you. IF you wish someone with integrity (someone who didn’t have a financial interest in the latest “miracle” supplement or stomach-reducing gadget) would share honest and unbiased inFormation about fat loss - then this booK is for you.