I as lucky enough to get an a copy of Burn the Fat, Feed the Muscle sent directly to me from Tom Venuto himself, thanks to my ambassadorship with Fitfluential.
One of the topics that Tom Venuto discusses in in the first part of the book is the importance of goal-setting. Tom stresses the importance of having a three-month goal, because it gives more of a sense of urgency than a one-year goal would.
I’ve read several diet books that recommend that women eat anywhere from 1,100-1,500 calories a day- and that still continues to shock me! Tom Venuto discusses the various body types and how each effects how your body responds to food and exercise.
A starting point for metabolically healthy and active individuals is to aim for 50% carbs, 30% protein and 20% fat. Tom emphasizes the importance of protein and why it’s so crucial for muscle repair and growth. The books suggests eating 4-5 meals each day, depending on your schedule and lifestyle needs. After struggling with disordered eating, I became transfixed with both calorie counting and then macros. I have no read this book, so I do not mean to attack it and I am so happy you have found a resource you really adhere to!
So far my most influential book has been It Starts With Food by Dallas and Melissa Hartwig. I also appreciate the fact about a cheat meal versus cheat day – I need to keep that in mind.
To purchase from this website, you will need to set cookies to Always Allow on your web browser. A bible of fat loss that presents a programme based on the four elements of his fat burning equation: nutrition, mental training, resistance training and cardio training. Subject to exceptions, we are happy to exchange or refund your purchase within 28 days of delivery. We're proud to give even more back to you and reward all Together Rewards Card members with 5 points for every A?1 spent, along with exclusive offers, bonus points promotions, member exclusive gifts and more!
I still go back and reference a lot of the tools that Jackie shares in her book and really like her style of eating and exercising. I’ll admit- the book sat on my kitchen counter for over a week due to not having enough time to set aside to read it at first.
Many diets result in losing weight- but that weight can often come from lean body mass (which you don’t want to lose!). I’d love to think that when I look at this goal (for the millionth time) on April first, that it really has become true. The chapter that really turned on a light bulb for me was Chapter 8- Balancing Your Macronutrients.
If you want accelerated fat loss, decrease the carbs and increase the protein for a balance of 40% carbs, 40% protein and 20% fat.

In addition to that, it’s important to pay attention to when protein is consumed (as related to exercise) and combining protein with carbs for a post-workout meal. While both are good ways to lose weight, I find that at the end of the day, it is far too much focus on food for anyone – unless you are in need of a specific diet for training purposes.
No matter how specific a fitness nutritionist gets, your body is still more knowledgable about your needs, which I argue can and will change from day to day.
Typically speaking we need to eat more than our BMR because our BMR is just the energy needed to sustain our bodily functions, like breath and digestion. I haven’t been paying attention to macros, but in the last few weeks I have focused on cleaner eating.
For me it was the lightbulb of why my prep worked, as well as giving me the tools to do it myself (even though I chose to go back with my trainer). Just went out for dinner, ate pretty well, but still felt guilty about eating out EVEN THOUGH I DON’T NEED TO.
It explains why each forms a key part of your body transformation and then shows you how to fit them all together to maximize fat loss and build the muscle you want.
Order a card with your purchase and once you've registered and linked your Card, you'll receive 50 FREE points (worth 50p) and you'll receive Reward Vouchers every 3 months to spend on anything you like in-store and online! My focus is always on helping others to understand how to adopt health, fitness and a nutrient-rich clean eating diet as a lifestyle rather than a quick fix”. That being said, there have only been a select few books that have caused me to honestly evaluate my eating and exercise patterns and decide if what I’m doing is really working. Losing lean body mass (muscle) can decrease metabolism and lead to hormonal problems and difficulty losing body fat in the future. If you lose 5 lbs., and only 2 of it is from body fat (the rest of muscle)- that’s not really something to celebrate! This book explains that you need to determine your daily caloric needs based on BMR, activity level, weight, lean body mass, age and gender. When I think of paying attention to specific levels of macronutrients, my mind automatically goes towards body builders (or Heather telling me about her eating plan during her competition training).
I’ve been logging foods in MyFitnessPal on and off for years- but have been pretty diligent about really keeping track over the last few months. I started paying attention to my macro ratios and staying around 1600 calories a day about ten days before Christmas. So I worry that this book might be advocating a low-calorie diet, which is not good for you.
I need structure and am careful not to get obsessive about it (in fact, I need to be a little more structured that I am!)- that’s the only way that I can have success with weight loss. I also enjoy reading people’s thoughts on eating anything that fits into your macros vs. Thanks for reminding me it isn’t going to undo all of my hard work over the past few weeks. I could easily make the word count of this post well over 10,000- but I promise not to do that.

I read the book until I fell asleep at night and would read a chapter as soon as I woke up in the morning. I’m pretty sure that I feel into that diet trap and am still affected by my former weight-loss habits to this day! Even though the scale is the easiest and most popular way to track weight loss, Tom recommends testing body fat percentage often to determine how much fat you’re really losing.
I’ve been working with a ratio of around 40% carbs, 40% protein and 20% fat- give or take a few percentage points.
One of the great thing about the My Fitness Pal app is that it breaks down your macros- which makes it a lot easier to see if you’re hitting the right ratios!
I also loosely followed Tom’s workout plan (which I will talk about in further detail in a follow-up post) and focused on strength training with some cardio. That said, 1600 calories is not a bad number in terms of weight loss (not maintainence) depeneding on your actual caloric need! If you are on the pursuit to lose weight, always remember you body’s happiness is the key to success! In fact, I think it is amazing that you found a system that truly appeals to you in this journey!
Burn the Fat Challenge body transformation contest (aka the "BIG BURN") is back and once again with a team division. After reading that book, I gave up using artificial sweeteners (I was a total Splenda addict) and started buying organic produce, meat and dairy.
He explains that you need to eat and exercise in a very specific way in order to maintain (and build!) lean muscle mass and lose fat. You can get a pretty good idea of what your body actually needs- but I’ve definitely found that the sure-fire way to know is to undergo metabolic testing. Those include: whole fresh fruit, vegetables, sweet potatoes, potatoes, oats (rolled or steel-cut), brown rice, beans and legumes, 100% whole wheat or whole grains, low or nonfat dairy products, chicken and turkey breast, eggs and egg whites, lean cuts of red meat and game meats. I know that for me having a cheat meal isn’t going to undo my hard work- but an entire cheat day probably will. I became very relaxed with my eating over the last two years and the pounds piled on- it’s time for me to get back down to business!
When I finished reading the book (and even throughout!) I felt inspired and like okay- I can do this!
He suggests to look after the habits of body builders and figure competitors because they’ve got keeping a lean, toned body down to a science!
I was able to get back on track right after the new year and am determined to stay there from now on. I find you and your words beautiful and inspiring and I am excited to see your personal growth!

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