Instead of becoming overwhelmed at all the changes I needed to make, I asked myself if I could follow this plan for one day. Even though the 7-week competition included my birthday and the holidays, nothing else entered my body.
I did have cravings, especially in the beginning, and my wife and kids continued eating ice cream, popcorn and chicken wings in front me. I injured my back during one of my leg work outs and my legs were not recovering from the cardio, so my decision was to add more cardio and drop a few leg work outs. I used a variety of techniques including supersets and drop sets and I always worked to failure. The fact that I chose to post to the Burn the Fat Inner Circle forums when I had questions, concerns or frustrations was THE main reason I succeeded. MEN CLICK HERE to discover how to burn belly fat and transform your body from fat to muscle in 49 days or less! WOMEN CLICK HERE to learn the simple tricks to shedding fat from your most stubborn areas - in 49 days - without ever going hungry. All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.
The mono-unsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss. This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage. Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake. It has been estimated that drinking about 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5 pounds of bodyfat! A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of a grapefruit or drinking 8 oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4 pounds over 12 weeks - and some lost more than 10 pounds without even dieting! Results were likely due to grapefruit's ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.
Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more bodyfat.


Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake. This fibrous carb doesn't provide many net carbs or calories, but it can make you feel full - one reason why it's a great food for getting lean.
Not only do they lower levels of the "bad" type of cholesterol and improve cardiovascular health, but they're also more likely to be burned as fuel, which means they're less likely to be sticking around your midsection. So for a 110-pound woman, total daily calories would be approximately 1,320; for a 150-pound woman, about 1,800. A no-nonsense plan that has been proven and tested by more than 300,000 people in 154 countries. I listed all the reasons I wanted to complete the challenge, six pack abs, better health, lower blood pressure, more energy, having clothes to wear that fit. I used NLP techniques, mostly visualization, to associate things I didn't like to the foods I craved! On upper body days, I performed 4-5 sets of chest, 4-5 back, 3 for shoulders and 2 each for both triceps and biceps.
My upper body workouts lasted about 90 minutes, which I now know was way too long, but again, this was a challenge!
I joined the Burn the Fat challenge the night before it started, I had no idea what the Burn the Fat inner circle was about. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.
Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body. Avoid these and stick with natural peanut butters that don't add the type of fat you surely want to avoid - trans fats.
When trying to lose weight during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 12 calories per pound of bodyweight. Enabling JavaScript in your browser will allow you to experience all the features of our site. Tom holds a degree in exercise science and has worked in the fitness industry since 1989, including fourteen years as a personal trainer. I thought about how I would feel after all those changes had been accomplished and how proud I would be of myself. So the times when self doubt crept in, or when I was hurt, sore, hungry, angry and whiney, I would tell myself it was only one day, and then I would repeat the mantra I created to snap myself out of it: "Do you just want to compete, or do you want to win?" I would look at the picture of the abs and review the reasons why I was in the challenge and then carry on. I admit, my training was kind of crazy, but this WAS a challenge - it was a competition and there's only one grand prize winner.


My advice to anyone thinking about doing a Burn the Fat challenge would be to make a commitment to yourself in writing and list all the benefits you will receive as a result of completing the challenge or reaching the goal.
I found the resources; articles and interviews within the inner circle helped me get started on the right track. Eschewing fad diets, Venuto, a health and fitness writer and bodybuilder, encourages readers to get to know their body and adjust their approach to fitness accordingly.
He promotes all-natural, healthy strategies for burning fat and building muscle, and as a lifetime steroid-free bodybuilder, he’s been there and done it himself.
For cardio I had over 100 sessions during the challenge, broken into three fairly equal categories of slow (Walking), moderate (Jogging, swimming, bike, elliptical, treadmill), and intense (sprints, running, stairs, hills, swimming).
Everyone shares so openly, I think I know more about many of the people in the inner circle than I do about some of my own friends or family! Helpful tips like calculating muscle loss or gain, establishing caloric needs, and spreadsheets for meal plans will assist readers in structuring their approach. Tom blends the latest science with a realistic, commonsense approach to transforming your body forever.
When I do another challenge, I will change my routine and give my body more time to recuperate between weight lifting sessions. Do you want a program guaranteed to work, no matter how old you are or what kind of shape you’re in now?
But all too often the author’s advice does little more than state the obvious, noting the necessity of setting specific goals, creating a calorie deficit, drinking plenty of water, and combining cardio with strength training.
For the Burn the Fat holiday challenge, I had 27 weight lifting days over the 49 days, 15 upper body and 12 lower body. For twenty-five years, industry veteran and bestselling author Tom Venuto has built a reputation as one of the world’s most respected fat-loss experts. Readers certainly won’t harm themselves, but those already committed to a healthy lifestyle will likely find this book to be more reminder than new Bible. I visualized myself on the beach in Maui with warm sand between my toes, the sun warming my tanned six pack abs; I could taste the salt in the air carried by the gentle breeze. That said, couch potatoes in need of structure and inspiration will find Venuto to be an informed and informative trainer. I found Tom's food guide and I decided I would only eat A+ and A foods and for liquids I would drink only water and green tea!




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