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The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight: 5 ... Eating, and Maintaining Your Perfect Weight Paperback – Illustrated, 29 Dec. 2009

by Tom Venuto (Author)

4.3 385 ratings

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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.

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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, a nutrition researcher, and a natural, steroid-free bodybuilder, and has been involved in virtually every aspect of the fitness and weightloss industry including as a personal trainer, nutrition consultant, fitness model, and bestselling author of the popular e-book Burn the Fat, Feed the Muscle.

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.

Product details

ASIN ‏ : ‎ 1583333738
Publisher ‏ : ‎ Penguin Publishing Group; Illustrated edition (29 Dec. 2009)
Language ‏ : ‎ English
Paperback ‏ : ‎ 352 pages
ISBN-10 ‏ : ‎ 9781583333730
ISBN-13 ‏ : ‎ 978-1583333730
Dimensions ‏ : ‎ 19.05 x 2.03 x 23.18 cm

Best Sellers Rank: 1,054,962 in Books (See Top 100 in Books)
- 14,108 in Low Fat Diet
- 14,495 in Fitness & Exercise

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4.3 385 ratings

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Tom Venuto

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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 a personal trainer, nutrition consultant, motivational coach, fitness model, health club manager, freelance writer, bestselling author of the popular e-book Burn the Fat, Feed the Muscle, and designer of other digital programs such as MP3 teleseminars and weight-loss membership websites.

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Customers find the book provides good knowledge and guidance on getting in shape. They appreciate the honest guidance, straightforward approach, and detailed help, support, and advice from meal ideas to exercise. Overall, customers consider it a worthwhile investment.

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Customers appreciate the book's information quality. They find it easy to read, with good knowledge and guidance. The author provides straightforward concepts and helpful support, including meal ideas and exercise suggestions. They describe the book as useful for anyone serious about losing weight.

"...Thanks to Tom's honest guidance and straightforward approach to concepts which (at least for me) might otherwise be quite complicated, I went from..." Read more

"Absolutely amazing! Sure fire way to gain motivation and set and achieve goals...." Read more

"...Cut out sugar as much as you can. Tom explained brilliantly about foods, vitamins, fats, carbs, proteins etc. I lost 1 stone in six weeks...." Read more

"...this book takes all elements and combines them together. The most useful book for anyone serious about this." Read more

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Customers appreciate the book's value for money. They say it's a good book and worth investing in.

"Absolutely amazing! Sure fire way to gain motivation and set and achieve goals...." Read more

"I enjoyed reading this book eventually. At first it was hard going and felt like it was preaching at me...." Read more

"Quality book" Read more

"...dedicated alot of time and years on the subject and for this its worth investing in!" Read more

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Pandius
Simply the best and very highly recommended
Reviewed in the United Kingdom on 26 July 2017
Verified Purchase
Simply the best educational material for any regular busy person who is serious about getting into shape and maintaining a successful long term healthy lifestyle.

I previously used the audiobook version (which itself is excellent). Thanks to Tom's honest guidance and straightforward approach to concepts which (at least for me) might otherwise be quite complicated, I went from being a mentally and emotionally over-the-hill 33 year old with a size 38 waist in January 2011, to a size 28 waist and a complete attitudinal overhaul just 18 months later, feeling like a new person with everything to look forward to in life. What I loved in particular about this book is that Tom helps you to understand the 'why' behind the 'what' and 'how', so that you yourself begin to add value and importance to the instructions and develop a deeper understanding whenever you undertake an action.

Five years later I still apply Tom's advice today with my lifestyle choices, and I can't recommend this book highly enough. Thanks Tom.

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Andre Romeril
Absolutely amazing! Sure fire way to gain motivation and set ...
Reviewed in the United Kingdom on 20 September 2014
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Absolutely amazing!

Sure fire way to gain motivation and set and achieve goals.

Very easy to read and is full of things to get you on track and in shape!

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Sam
Fat loss explained brilliantly
Reviewed in the United Kingdom on 8 February 2013
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If you want to lose weight this book is all you need. It gives you the science and knowledge on how to lose weight. Its main point for losing weight, which is hammered in almost every chapter is this: to lose weight you have to eat less calories than you burn. Calorie surplus gives you weight gain. Calorie deficit gives you weight loss.
Whole, natural foods are the secret to your success. Cut out sugar as much as you can. Tom explained brilliantly about foods, vitamins, fats, carbs, proteins etc. I lost 1 stone in six weeks. This book is very educational and motivational,

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Kindle Customer
Best advice? Buy this book!
Reviewed in the United Kingdom on 1 November 2012
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This book is an absoute must if you struggle with excess fat, or have struggled to get rid of excess fat and keep it gone . It's a no-BS approach, honest and truthful: if you want to get rid of the spare tyre, you need to eat less and exercise more. Learn how to make your own, personalised program that will fit with your lifestyle. Let Tom Venuto guide you to success through the maze of obstacles that have previously foiled your efforts. Discover the answers to your issues regarding weight loss. If you have cupboards full of gadgets, potions and bizarre "toning" footwear all gathering dust, do yourself a favour and get this book. You've nothing to lose except unwanted fat!

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Francis R Beckles
Three Stars
Reviewed in the United Kingdom on 13 March 2018
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Have not read book so give it an average score

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Chris Bledsoe
Fantastic
Reviewed in the United Kingdom on 31 August 2013
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Potentially the only book you'll ever need on losing weight/bodyfat. The way this book is written is fairly scientific and can be heavy-going, but that's the nature of this subject. This is the only book I have read that tackles the problem of excess bodyfat in every area, rather than simply addressing one small factor eg carbs/physical training/mindful eating etc. this book takes all elements and combines them together. The most useful book for anyone serious about this.

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Mr. Rd Kirkby
Read, use, and see....
Reviewed in the United Kingdom on 1 December 2016
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Knowledge is nothing, unless we utilize it!!...
Read, put to work and see results!...
Read, don't use/ implement then see non....

With anything, you only get out of it, what you put in!...

I fully Recommend this book, full of good knowledge... That we must act upon, to get to where we want to be :)
Set goals and smash them!!

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BarbaraP
Disappointing!
Reviewed in the United Kingdom on 8 February 2013
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What a shame. I had high hopes for this book as Tom Venuto is clearly an important figure in body building and strength training world seems to have moved on from the 'old days' nutrition habits. However it would seem that this book is struggling to move forward from those habits. Despite telling us that we shouldn't be afraid of fat (quite true), the book goes on to advise keeping them to a minimum and to concentrate on eating lean protein - chicken breasts, turkey, nonfat cottage cheese and yoghurt. Now, I'm no expert, but the last time I looked nonfat cottage cheese and yoghurt weren't particularly high in protein and contained almost as much carbohydrate as protein - unlike their full fat counterparts, as well as being downright unpleasant to eat. This, however, is all in the name of keeping calories low and all in all, the book is just a very long winded way of saying that calories in v calories out is the way to lose weight by maintaining a deficit. Not particularly enlightening and, in my view, not particularly accurate either.

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Pep
Life Changing
Reviewed in Canada on 25 May 2024
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I read Burn the Fat, Feed the Muscle about 15 years ago and believe I only read this one after joining Tom Venuto's Inner Circle and hearing other members rave about this other book of his. Many said they read or listen to it twice a year. As someone who put off doing affirmations and setting goals after reading Burn the Fat, Feed the Muscle, reading this book inspired me to expand my thinking. And it has made a huge difference.

To date, I've lost 33 pounds following these five principles. They work! Highly recommend to anyone looking to burn fat, get fit, and transform their life.

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Meister Caroline
Perte de poids pour tout le monde
Reviewed in France on 26 March 2018
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Comment perdre!

Vous en avez marre des théories de régimes? C'est pour cela que j'ai commandé ce livre.
C'est le livre le plus sensé et simple de nutrition/perte de poids qui m'ait tombé entre les mains! Merci!
C'est un bodybuilder qui donne des conseils sur la nutritions, mais pour des gens du commun des mortel. Ce libre contient tout: nutrition-stratégie-développement personnel-sport.
Cela m'a aussi aider comprendre ce que je faisant de faux pendant toutes ces années dans le domaine nutritionnel et sportif.
Je eu un moment de Haha!!!! Je comprends maintenant!
Lisez-le!

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marcopia
Before reading this book, read Burn the fat, Feed the muscle by the same author
Reviewed in India on 23 January 2016
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*ADVISORY*
following the advice/counsel in this book will greatly increase your chances at an improved personal level of fitness. You may want to put down other books on fitness after reading both his treatises so well-written and laid-out.

This book is a second instalment from stable Mr. Tom Venuto. A professional body builder - he authored Burn the fat, Feed the muscle - his first book. That book is not specifically aimed at body builders at all - it is for normal persons such as you and me aspiring each new year to become fitter and better!!. Mr. Venuto's first book is heralded as the bible of fitness books and I completely agree to it - it is mine too!!!. I strongly recommend the reader to first read Burn the fat, feed the muscle before moving on this one.

The reason is: many analogies and few examples are culled from it. it will help a reader relate to the author's message more clearly, though the text and language is highly succinct and clear.

About this book:
This book is more for the mind than the brawn/body. It addresses very specific areas that come into the way of cultivating/acquiring a fit body.
It is for motivation, curbing emotional eating and binging and adhering to a food diet and making a life-long commitment to fitness.

He dispels various so-called 'theories' and hype created by hacks and wannabe food diet gurus. He specifically addresses what really causes obesity? He goes on to debunk the myths along the way and identifies widely held attitudes and beliefs about fat and obesity and outlines a clear, understandable, no-nonsense approach with 5 chapters.

Each chapter is an independent chapter addressing a carefully identified problem. it may get slightly technical and longish. The idea is to keep reading till the end. Don't connect the dots in the middle of reading the book. Just take everything with a leap of faith and Mr. Venuto does not disappoint you.

The real kick comes in the final chapters when he pieces it all together. What's more? once you follow the plan and attain your goal, there is advice on how to sustain yourself and make fitness a part of your life forever.

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Kunde
Sehr zu empfehlen
Reviewed in Germany on 9 October 2015
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Ein sehr interessantes Buch dass sich mit der Art und Weise des Denkens beschäftigt. Es gibt mehr als das was es verspricht, nicht nur Prinzipien sondern auch konkrete Pläne. Wer nach der Suche für einen neuen Modetrend ist, sollte es nicht kaufen. Das Abnehmen muss man aber selbst machen.
Sehr interessant und anwendbar auf viele Aspekte des Lebens

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Simplicity That Works
Reviewed in the United States on 9 July 2012
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When I was reading medical journal reports about obscure metabolic chemicals and still gaining weight I realized that I was getting far into the weeds and missing the forest for the trees.

I have tried Body For Life, Esselstyn and the Paleo diet and while all of them have strengths, what I liked about Tom's approach is first the simplicity of the message and secondly the focus on the mental dynamics that are conducive to losing weight and how not to sabotage yourself.

The essential message of the book boils down to this: Eat less and exercise more. By doing this you will create a caloric deficit at which point you will lose weight. No leaving out entire food groups, no complex focus on glycemic load or researching the family farm from which you get your chickens to the 2nd and 3rd generation, or researching chemical structures of which types of saturated fats will generate which thermogenic responses. Simplicity that works. It's that simple, despite the hocus pocus of other diets. He does seem to lend credence to the fact that eating certain types of food are better than others and that the glycemic index dynamics do play a part in nutrition but he always keeps the focus on the main major weight loss principle which is : maintain a caloric deficit.

This message would be enough to keep someone from being frustrated by following other fad diets that may or may not work and get caught up in complexity and quit, but not quite enough to motivate them to do it. To this end he spends a great portion of the book writing about some of the emotional blocks that can hold us back and solutions to those issues. Ultimately being overweight is more of an emotional issue than anything else. He talks about eating for emotional reasons, being tempted by over-eating during social events and basically acknowledging and validating all the ways we hold ourselves back from our fitness goals and then he lays out a simple nutrition and exercise plan to keep the all important caloric deficit maintained. Many might find this focus on the psychological aspects of dieting and working out 'filler', but to me this was the heart of the book.

Another great point about the book is that he follows what he calls a 90% compliance rule which if you're like me and done with "extreme" diets is something that I think I can keep up. No food is forbidden and you can slip up and overeat 10% of the time. To me that is what makes this "diet"/"lifestyle" (whatever you want to call it) realistic for me for the long term.

I once lost 45-50 pounds on the Body for Life diet (which really really works) but at 35 I no longer give a $%*! enough to follow something so extreme. I will say that the two programs are very similar. The main difference in TBFS that you can eat any food you want as long as you maintain a caloric deficit, that you count calories (not nitpicky weighing, just approximations..as opposed to BFL's even more approximate portion sizings) and somehow the workouts seem to also be less intense. To me this is a realistic way for me to maintain a lifestyle.

The one weakness of the book I think is that the workouts are not prescribed in enough detail/there isn't enough handholding there and I would have liked to see some more safety information on the workouts especially the dumbbell shoulder press for which due to bad form I permanently damaged my shoulder (on another program years ago). That is ultimately my responsibility but think these styles of books should include that information since many of the people are likely not fitness aware.

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The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight: 5 ... Eating, and Maintaining Your Perfect Weight Paperback – Illustrated, 29 Dec. 2009

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Top reviews from other countries

5.0 out of 5 stars Life Changing

5.0 out of 5 stars Perte de poids pour tout le monde

4.0 out of 5 stars Before reading this book, read Burn the fat, Feed the muscle by the same author

5.0 out of 5 stars Sehr zu empfehlen

5.0 out of 5 stars Simplicity That Works

Life Changing

Perte de poids pour tout le monde

Before reading this book, read Burn the fat, Feed the muscle by the same author

Sehr zu empfehlen

Simplicity That Works