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 141 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.”

You can get more information and download the e-book at the official site here: www.burnthefat.com

“Stubborn Fat.” You know what I’m talking about – the kind of flab that sticks to you in those hard-to-lose places: The lower abs, the lower back, the “love handles,” the back of the arms, the upper-thigh/butt area – yeah, THAT fat!

How do the bodybuilders and fitness models do it? I mean, how do they get that hyper-ripped, thin-skinned look that reveals every ripple and sinew and mound of chiseled muscle definition?

I can tell you this- the answer is NOT drugs. I’ve never taken a steroid or physique-enhancing drug in my life, and I routinely hit 3-4% body fat for bodybuilding contests without difficulty. Some drugs work, but they are NEVER more than a temporary solution, and the nasty side effects just aren’t worth it.

The answer is NOT fad diets. It’s a FACT – 95% of all diets fail. If you diet the way most people are doing it, you might even be slowing down your metabolism and making yourself FATTER!

The answer is definitely NOT supplements, either. Some of my protégés were spending $300.00 or even $400.00 a month on worthless supplements and they now get BETTER results, FASTER with my new system – with absolutely no supplements whatsoever (or just the bare basics like multi vitamins, protein powder, etc).

After 14 years of trial, error and experimentation, I finally discovered the answer and developed a fool-proof system to reach outrageously low body fat levels the natural way – no drugs, no crash diets and no supplements necessary. And now I’m finally revealing my secrets in this new “Bible of fat loss” called, BURN THE FAT, FEED THE MUSCLE (BFFM)

These advanced, mega-powerful fat burning secrets do not appear to you magically just because you started working out. These insider nutrition and training techniques are not casually discovered on your own. You need a guide who has been there… done that…

I will be your own personal coach, take you by the hand, and lead you through the lousy advice, marketing B.S., hype, fads and gimmicks…and directly to the sort of physical condition that will make your body a specimen of magnificent proportions and flawless symmetry – The type of body that is envied, admired and noticed by everyone.

Don’t even THINK about buying any supplements or going on any diet until you read my revealing, no-holds barred fat loss report… Click here to read it now!

Measuring your body fat percentage is a valuable tool to chart your progress on your quest to get six pack abs. Hopefully most people realize by now that abdominal exercises don’t burn fat off your stomach. Abs are made in the kitchen, not just in the gym. No matter how much you work out, if you don’t eat right and achieve a calorie deficit, your abs will remain covered in a layer of adipose.

Do you get fatter in the cold weather? It’s a good question right now, considering that this year’s farmer’s almanac is predicting a frigid winter and true to the prediction, the Huffington Post just ran a story, “Cold Temperatures Greet The New Year.” It’s FREEZING here in New Jersey and it’s not like this is the Yukon territory.

Hypnosis conjures up images of a bearded man with piercing black eyes and a mesmerizing deep voice swinging a pendulum back and forth, chanting, “You are getting very sleeeeepy.” Hypnosis is terribly misunderstood and the only exposure to hypnosis most people will ever have is a Las Vegas stage show. But stage hypnosis for entertainment and hypnotherapy for behavior change are completely different animals. Could “real” hypnotherapy help you get leaner?

In part one, I described the growing obsession many people have with eating only the purest, healthiest foods, aka “clean eating.” You’d think that nothing but good would come from that, but some experts today dislike the concept of clean foods because it implies a dichotomy where other foods, by default, are “dirty” or forbidden – as in, you can never, ever eat them again (imagine life without chocolate, or pizza… or beer! you guys). Some physicians and psychologists even believe that if taken to an extreme, a fixation on healthy food qualifies as a new eating disorder called orthorexia.

Clean eating has no official definition, but it’s usually described as avoiding processed foods, chemicals, preservatives and artificial ingredients. Instead, clean eaters choose natural foods, the way they came out of the ground or as close to their natural form as possible. Vegetables, fruits, legumes, 100% whole grains, egg whites, fish, and chicken breast are clean eating staples. Clean eating appears to be a desirable, sensible, even noble goal. Eating clean is what we should all strive to do to achieve optimum health and body composition isn’t it? Arguably the answer is mostly yes, but more and more people today are asking, “is it possible to take clean eating too far?”

You may have heard (or, heh, realized), that it’s more difficult for women to lose fat than men. Immediately most people think it must be estrogen or hormonal issues. But perhaps the biggest factor is NOT hormones, but the simple fact that women are usually smaller and lighter than men.

Most people are eating a poison every day without giving it a second thought.  This substance can increase belly fat and consuming even small amounts (2% of total energy intake) is consistently linked to coronary heart disease. The research also says that this stuff can increase visceral fat, contribute to insulin resistance, increase risk of type 2 diabetes, increase bad cholesterol, decrease good cholesterol, trigger systemic inflammation and adversely affect almost every cell in your body.

On a recent episode of the Oprah show, one of the guests was a 51 year old man with the heart of a 20 year old. He’s been following a calorie restriction plan and they said he might be one of the first people to reach 120 years old by following this plan. There have been stories both in the lay press and scientific press about calorie restriction for years and it has been a frequent talk show topic on other many other TV shows. However, before you cut your calories in half in hopes of adding another decade onto your life, you’d better get the other half of the story they didn’t talk about on Oprah.

Irvingia gabonensis is the latest weight loss supplement to hit the marketplace, saturate the internet with advertisements, ignite forum discussions and flood my email inbox with questions. In the weight loss marketplace, this may gain the dubious distinction of becoming the next hoodia or acai (scam), but I’ll just present the facts, make my case and then let you judge for yourself.

“How could you eat that junk? It’s so bad for you!” (nag, nag). “Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables – they’re good for you!” (nag, nag). Your friends nag you, your family nags you, your doctor nags you, the health newsletters, websites and magazines – they all nag you, and of course, your personal trainer nags the heck out of you, to stop eating all those BAD FAST FOODS. But does all that nagging you and bad-mouthing the fast food industry really help anyone stop?

Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.

In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza!

A new study just published in a recent issue of the journal Obesity has revealed that thin people eat very differently than heavy people at all-you-can-eat buffet restaurants. Researcher Brian Wansink and his team from the Cornell University Food and Brand Laboratory observed diners at 11 different Chinese buffet restaurants across the United States. Their goal was to find out whether the eating behaviors of people at all-you-can-eat buffets varied based on their body mass.

Previous research has concluded without a shred of doubt that high levels of exercise are one of the keys to keeping fat off and maintaining your ideal weight. In this new study just published in the October 2008 issue of Medicine and Science in Sports and Exercise, researchers found for the first time, proof that the drop in physical activity that happens automatically during calorie restriction is directly correlated to weight regain.

I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.

A news media feeding frenzy erupted recently when a new diet study broke in the New England Journal of Medicine (NEJM). Almost all the reporters got it wrong, wrong WRONG! So did most of the gloating low carb forumites and bloggers. Come to think of it, almost everyone interpreted this study wrong. Some valuable insights came out of this study, but almost everyone missed them because they were too busy believing what the news said or defending their own cherished belief systems …

I’ll never forget the very first time I got ripped, how I did it and how it felt. I’ve never told this entire story before or widely published my early photos either. Winning first place and seeing my abs the first time was sweet redemption. But before that, it was a story of desperation…

If you’ve paid any attention at all to the weight loss industry, chances are you’ve probably heard about some kind of fat burner supplements.  The ads that promote these fat burners usually have a very lean model, often with a six-pack claiming incredible fat loss success.  These companies would like you to believe that the only way to guarantee fat loss progress is by supplementing your diet with one of their “miracle pills,” and that it is not so much a matter of proper nutrition and hard work..

With all of the recent buzz, you’ve probably heard a lot about the incredible fat loss benefits of drinking wu long tea. The odds are good that if you’re interested in improving your health and losing fat, you probably either drink tea, take a green tea supplement or you’ve at least thought about it. But what if I told you that most of the fat reducing claims for green tea were absolute, total BS, based on misinterpretation or deliberate misreporting of the research? Unfortunately, it’s true. If you’ve bought green tea based on the claim that it causes large reductions in body fat, then you have been scammed.

The controversies over cardio for fat loss are endless: steady state versus intervals, fed versus fasted, long and easy versus short and intense, and so on. Obviously there is a lot of interest in cardio training and how to do it right. Sadly, most people are still doing 2 things terribly wrong and it’s killing their results…… As best as I can figure, there are two major reasons why people are still mucking up their cardio programs for fat loss.

High Intensity Interval Training, or HIIT for short, has been promoted as one of the most effective training methods ever to come down the pike, both for fat loss and for cardiovascular fitness. One of the most popular claims for HIIT is that it burns “9 times more fat” than conventional (steady state) cardio. This figure was extracted from a study performed by Angelo Tremblay at Laval University in 1994. But what if I told you that HIIT has never been proven to be 9 times more effective than regular cardio… What if I told you that the same study actually shows that HIIT is 5 times less effective than steady state cardio??? Read on and see the proof for yourself.

At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form. Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index. New research now suggests that soda may not be the only culprit…

After 18 years in the fitness business, “How do I get great abs” is still BY FAR the most frequently asked question I receive out of the 30,000+ emails that come into my office every month. No doubt, it’s because abs are the one body part that most people are the most frustrated with. Although their questions are often phrased differently and each person’s situation seems unique, my answer to “how do I get great abs” is almost always the same… and you’re about to hear it…

Most fitness conscious people have heard that there are 3,500 calories in a pound of fat, so if you create a deficit of 3500 calories in a week, you lose a pound of weight. If you create a deficit of 7000 calories in a week, you lose two pounds, and so on. Right? Well, not so fast. Dr. Kevin Hall, an investigator at the National Institute of Health in Bethesda recently published a new paper in the International Journal of Obesity that throws a wrench in works of the “3500 calories to lose a pound” idea.

Alcohol has been implicated as a factor that may hurt your efforts to lose body fat. Whether alcohol is “fattening” has been a controversial subject because technically, alcohol is NOT stored as fat; it is oxidized ahead of other fuels. Whether moderate drinking is healthy has also been a subject of controversy. Many studies show cardiovascular benefits associated with moderate beer or wine drinking, while other studies show improved insulin sensitivity. Some experts however, say that alcohol has no place in a fitness lifestyle. A recent 2007 study published in the journal Obesity adds new findings to our knowledge about alcohol, insulin resistance and abdominal obesity and gives us some insights into why some people seem to drink and get fat while others seem to drink and get thin!

Anytime the topic of my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle.

Unless you’ve been living under a rock somewhere for the last several years, you’ve probably heard about the health benefits of eating fatty fish or taking fish oil supplements. Well, it looks like you might be able to add fat loss alongside the other benefits like heart, blood, brain, skin and joint health (and the rest of the list, which is too long to print here). However, the fat loss benefit is not as much as some people want you to believe…

Earlier this week someone in our discussion forum wrote, “I haven’t LOST any fat… I know EXACTLY where it went! I got a chuckle out of that because I “got” the joke, but truth is, most people really don’t know where the fat goes when it’s burned or how the fat burning process takes place, so this is a really good question.

In this full-feature length interview, Tom Venuto interviews Abdominal and core training expert David Grisaffi about the best ways to flatten your abs, improve athletic performance, decrease body fat and eliminate low back back. (DOUBLE COMMISSION OPPORTUNITY for affiliates – TWO clickbank products!

The secret to getting super lean – I’m talking about being RIPPED, not just “average body fat” – is all about mastering the art of “peaking.” Most people do not have a clue about what it takes to reach the type of low body fat levels that reveal ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way….

“Body wraps” and rubber waist belts have been around for ages in the weight loss and spa industry. Claims include loss of body weight, loss of body fat, and loss of inches. When your body fat decreases, your circumference measurements usually also decrease, but what few people realize is that “fat” loss and “inch” loss are not one in the same. If you don’t know how to tell the difference, you could be falling for one of the oldest, most notorious fitness and weight loss scams in the book.

just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. If you want to continue to improve your physique while on the road, you can! Here are 5 more ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision.

just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. If you want to continue to improve your physique while on the road, you can! Here are 5 ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision.

It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to create a product and a marketing campaign around it. The most recent example is when researchers discovered a correlation between cortisol and abdominal body fat. Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the “miracle solution.” .

Did you ever notice how so many articles about protein in bodybuilding and fitness magazines are slanted towards hyping some “revolutionary” new protein product? did you ever wonder why? Are protein powders and supplements really better than protein foods? Although protein powders can be very useful, as with most aspects of the bodybuilding supplement industry, the subject of protein is often driven more by marketing hype than science.

Ever since the independent film, Super Size Me was released, research on the relationship between increasing obesity and increasing portion sizes has skyrocketed and the results have been virtually unanimous. There have been numerous well-designed studies published just in the last several years which confirmed exactly what we suspected (and much of what Super-Size-Me suggested)

If you’ve caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition…

One thing that almost all mainstream popular diets have in common is an “induction phase” (or the equivalent). This is often done under the scientific-sounding labels of “making the metabolic switch” from “carb burner” to “fat burner.” However, “induction” is simply a politically correct way to say you have to crash diet and starve yourself in the beginning… which is a one way ticket to eventual weight regain and metabolic destruction!

There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off! One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.

Last week I was talking about nutrition with one of my workout buddies and when I mentioned grass fed beef and “organic food” he asked, “Do you mean like what you get at Whole Foods Market?” I said, “Yes, exactly… that’s a natural food and organic supermarket.” He said, “Yeah well, that place costs so much, I call it Whole Paycheck!”I was rolling on the floor laughing, but the truth is, organic food really is expensive so it’s a valid question to ask, “Is it worth it?” After researching the subject, let me offer you my take on it from a bodybuilder’s viewpoint. This is a perspective on organics you may not have heard before.

Legendary bodybuilding trainer Vince, “The Iron Guru” Gironda was famous for saying, “Bodybuilding is 80% nutrition!” Is this really true or is this just another fitness and bodybuiding myth passed down like gospel without ever being questioned? This IS an interesting question and I believe there is a definite answer:

Suppose you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on your food earlier in the day to make room for the big feast?

Common workout mistakes has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, and so on.. Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers “bonehead mistakes” because once you start to analyze and think about them, they’re really just common sense

There are hundreds of ways to lose weight quickly, but only one way to lose fat and keep it off in the long term.

Absolutely guaranteed to be the fastest way to take off 20 pounds that you have ever seen.

Is obesity a genetically inherited disease or something you control? Some researchers say it’s all genetics, but with billions of dollars in weight loss drug sales at stake, you might want to think twice before listening to those who say fat is just fate.

Many diet programs revolve around the concept of Glycemix Index (GI). Some even say that the GI is the “key to fat loss.” While the GI is one important aspect of fat burning nutrition, using GI as your only criteria for choosing foods may not be the diet panacea that some “gurus” want you to believe.

Count calories, count portions or calories don’t count? Discover the truth

If you’re extremely overweight or if you’ve been extremely overweight in the past, then you know that getting rid of excess weight is only one of the challenges you face. Once the fat is gone, you are often confronted with an equally frustrating cosmetic problem; Loose skin.

Burn The Fat, Feed The Muscle is the #1 best selling diet and fitness ebook in the history of the Internet. In fact, it’s one of the best selling e-books on ANY subject in the history of the Internet -… And there’s a reason why…

It’s because thousands of women and men of every age are burning off BODY FAT – not muscle or water weight – and they’re doing it naturally, without supplements, pills or “magic potions,” simply by using the proven, scientifically-accurate and common-sense advice found inside this amazing diet and fitness guidebook.

Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another “diet program” into an already over-saturated market. Tom’s Burn the Fat can be more accurately described as a “Fat Loss Bible.” It is quite simply one of the most complete, detailed, and precise guides to fat loss you will ever read. What makes it so much different than other weight loss publications on the market?

Well first of all, it’s not a “weight loss” program, it’s a “fat” loss program. This may seem like semantics or wordplay at first, but once you’ve read just the first three chapters, there will be no doubt in your mind that pursuing “weight loss” is not only the wrong goal, it may be the reason that you’ve failed to reach and maintain your ideal body weight. Burn The Fat shows you exactly why it’s fat you must lose, not “weight” (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it.

Secondly, what makes Burn The Fat different is the amount of attention that is paid to each and every element of successful, healthy, permanent fat loss. Burn The Fat not only thoroughly dispels the lies, myths and fallacies surrounding a very confusing subject, it is simply the most detailed book about fat loss ever written. By reading Burn the Fat, Feed the Muscle, (or better yet, “studying it”), you will learn more about fat loss than you could from an entire semester of nutrition classes or from an entire shelf of maintstream diet publications at your local bookstore.

You may be wondering, “Is this a low carb diet? A high protein diet? A high fat diet? what type of program IS it???” The truth is that Burn the Fat is neither a high protein diet, or a low carb diet. That’s because with the information in this book, you will be able to easily determine your own ideal protein, carbs and fats ratio. You will be able to analyze your body type (are you an endomorph, ectomorph, or mesomorph?), you will determine your BMR (Basal Metabolic Rate, or the amount of “maintenance” calories your body requires every day), and you will find out whether you are carb tolerant or carb intolerant.

This personalized approach makes perfect sense because each of us is a unique individual and no two people are exactly alike in terms of body physiology and personal goals.

One of the most powerful chapters in the book is the first one called, “How To Set Powerful, Compelling Goals That Will Propel You Forward and Charge You Up with Unstoppable Motivation.” In this chapter, you will learn what is probably the ultimate secret to burning fat and getting in shape… and it has nothing to do with diets, supplements or training programs. There’s also a great quote in this chapter from the legendary Green Bay Packers coach, Vince Lombardi…

“The dictionary is the only place success comes before work. Hard work is the price we must all pay for success.” That line does a nice job of expressing the “no quick fix” philosophy behind the entire book. In the rest of the book, you’ll learn the complete and exact mechanics of fat loss – explained on both a scientific and a practical level (which you can easily apply in your own daily life in terms of what to eat and how to exercise to burn fat).

If there is any drawback to the Burn The Fat ebook, it’s that it contains so much information, that some readers may find it a bit overwhelming. Those who are looking for a “cliff’s Note’s” quick start type of fat loss program, might be a bit intimated at first. The good part however, is that even these types of readers can feel confident and assured that it will be worth the effort because this will literally be the last book they ever have to buy on the subject.

Who will benefit most from Burn the Fat?

In the broadest sense, anyone and everyone who needs to lose weight will benefit from Burn The Fat. Men, women, bodybuilders, fitness enthusiasts, and especially motivated individuals and avid readers will love this book. Although it was written by a bodybuilder, this book is certainly NOT just for bodybuilders.

You will find no “30 lbs. in 30 days” miracles at work here. It’s all about intelligent eating choices, planning, hard work and lifestyle change. As Burn The Fat author Tom Venuto says,…

“Burn the Fat is simple, but it’s not easy.”

In terms of graphic design, Burn the Fat is a clean and professionally formatted PDF e-book. It’s a little on the plain side, being just text, but that makes it ideal for printing and reading in the comfort of a favorite chair. Because of it’s size, it does require a robust printer and a good stack of paper.

Initially, some people thought that Burn the Fat was priced a little on the high side because $39 might seem like a fair chunk of money for an ebook download. However, after they saw the amount of information contained within Burn The Fat’s 340 pages, along with the special bonus ebooks and reports that come with it, they said it was not only worth the $39, but many times that amount.

As with any how-to publication, you’re not really paying for the materials used to compile the document, but for what the information can do for you, and clearly, this publication has changed many lives and the hundreds of testimonials and success stories found on the Burn The Fat website are proof of that (I recommend you take a look at that “testimonials” page on the Burn The Fat website because some of the before and after transformations are simply incredible – as well as inspiring).

The Bottom line?

Anyone looking for a quick fix solution to fat loss, anyone looking to be told fairy-tales, and anyone looking for a “magic bullet” offered by the likes of body wraps, fat burning pills, diet shakes, or “fat-burning” creams and gels might be best advised to steer clear of Burn the Fat.

On the other hand, anyone tired of “spinning their wheels” going nowhere, who wants the truth about fat loss and who is ready and willing to put in the hard work and discipline and make the lifestyle changes necessary to get a fat free body, will find Burn The fat to be one of the best investments they ever made in their lives. Click here to learn more about Tom Venuto’s Burn the Fat program.

Who wouldn’t wish to lose weight and shed off their sizes right away? But in reality most programs available in the market nowadays just offer temporary weight loss and do not give an opportunity to really lose weight quickly. This is the reality that one dieter must admit to itself.

Aside from temporary results, most programs were not recommended to be followed by most specialists. If done without the supervision of the specialist, some methods may result to further damage in health and sadly, may lead to death. Some approach uses diet pills, hard to maintain diets, and strenuous exercises to lose weight which all in all were not proven to be effective.

Why do you have to take oral diet pills? Or why do you have to maintain an impossible diet plan and how could you live well with strenuous military-like exercises? Why not follow sure technique? Techniques that would not endanger your life but would make you feel healthier while losing weight.

Exercise is still the best way to shed off fats – if you don’t want to move your body then stop dreaming that sexy, healthy and ideal body. Even if you eat according to a nutritionist’s diet plan, but if you don’t do exercises to lose weight, you are fooling yourself.

Being overweight is not healthy and if you are scared of the irreversible side effects related to being overweight; you must do your part. Move your body and do the exercises to lose weight quickly before it’s too late. By following real exercises to lose weight quickly, you may expect regaining your self confidence, self esteem and self worth because of the dramatic results.

Never feel intimidated again because the most effective weight loss exercise to lose weight quickly is now exposed. Aside from being effective, you’ll find the exercises to lose weight quickly to be:

? Fun

? Enjoyable

? Unlimited

? Not too strict

You know the reason why?

Because the exercises that you would do are not less than the thing you WANT to do, ABLE to do and LOVE to do; choose the type of exercise that is suitable to your body physique and stature. Do not overdo something because it may lead to complications both physical and mental health.

Every single move on your exercises to lose weight quickly must be ideal. The range of motion should be within your physical capacity. Why would you try to run 5 miles if your body is not suit to run that long? The risk of hypertension and possible heart attack would be there.

Not everyone could run especially those with heart ailments and proper precautions should be undertaken. This is the same with other people who are trying to lose weight due to underlying health conditions or those who are advised by their doctors. Don’t take chances.

Try dancing or walking even 30 minutes a day; it would help. Anything that would let you sweat and feel the muscle contractions are the best exercises to lose weight quickly. While dancing hip hop, you abs are starting to form and curve – so many things that you could do without straining your self but seeing remarkable results through exercises.

If you are struggling with being overweight you are not the only one. Improper nutrition, as well as lack of exercise is the main cause of obesity in today’s modern world. There are plenty of diets out there that promise you to lose weight fast, but it is preferable to choose a healthy diet to lose weight.

A healthy diet to lose weight is to eat in a sensible manner. You can follow the general food preferences, but eat more lower fat varieties and less high -energy foods. This will help to lower your energy intake and thus reduce your weight. Exercise can also be substituted in order to help burn calories.

Losing weight is possible for every person. The only problem is to maintain low weight and low body fat for a long period. Most diets focus on achieving fast results as we are all impatient these days, we all want the diet that promises us to lose significant weight in just three or four weeks. The problem with these diets is that you are more than likely going to gain all the weight lost back or even more, and it is all going to happen fast.

A healthy diet to lose weight means eating sensibly and losing no more than 1 or 2 pounds at the most every week over a period. You have to count the calories that you eat throughout the day, and remember different types of food you eat will get you lose or gain weight.

In order to lose weight the healthy way, you need to make small changes in your diet. Here are 5 tips that will help you to lose weight in a healthy way:

1. Change your eating habits. Plan to have 5 – 6 healthy mini meals a day to reduce the chance of cravings.

2. If possible, get a minimum of 5 servings of veggies and 2 servings of fruits daily. This food produce has great fibre and nutritional value, it also has the healthy carbs!

3. Drink at least 8 glasses of water each day. Our bodies need a lot of water to function efficiently. It helps flush out our bodies harmful toxins and thus readies the body for fat loss.

4) Avoid food with bad carbohydrates. They will make you gain weight. These include snack crackers, Potato chips and white breads. Eating these food make you gain weight faster than almost anything.

5) Eat more food which contain good carbohydrates, they help you in losing weight. Whole grains have little fats and calories, in the mean time they make you feel fuller and turn you away from junk foods.

A healthy diet to lose weight will reduce daily calorie intake and include plenty of healthy foods. The key for a diet to lose weight to succeed is not depriving yourself of favorite foods. Instead, just adjust your calorie intake to allow for weight loss and watch the pounds come off. If you do it the right way, you will reap the rewards.

Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are term often used interchangeably. However, technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity on the other hand refers explicitly to excess body fat e.g. a professional heavy weight body builder is overweight because of excess muscles but is not obese.

Obesity is what should concern you. Losing weight is no longer an issue you can afford to procrastinate, and probably a good health scare is in order.

Reason #1 to lose weight

Diabetes:

It is well known that 80-90% of type-two-diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S., as well as the leading cause of adult blindness in the world.

One of the direct causes of obesity is eating wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy dense foods that quickly increase the level of blood glucose in your body after been eaten. This results to the body reserving the unnecessarily high glucose/energy into fat. This makes losing weight very difficult.

Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that’s how you end up being fat and diabetic.

Reason #2 to lose weight

Stroke:

Obesity is associated with arteriosclerosis, the build up of fatty deposits in the arteries through out your body. This makes them narrow slowing blood flow and among other things increases risk of the blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery, it blocks blood supply to an area of the brain resulting to stroke. Losing weight reduces this risk.

Reason #3 to lose weight

Cancer:

The World Health Organization (WHO) estimates between 25% – 33% of cancer world wide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estoregens, a hormone. Both insulin and estorogens accelerate cell division.

Probably to create adipose tissue; new fat cells to store fat, in addition to the regular cell division.

As research has indicated, the faster cells duplicate the more they increase chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell, hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing agents, trapped in the body which increases chances of developing cancer.

Types of cancers you will be at high risk to get include:-

Breast cancer- affecting the breast possibly in both men and women.

Colorectal cancer- affecting colon and rectum.

Endometrial cancer- affecting the uterus.

Esophageal cancer- affecting the esophagus.

Renal cell cancer, the cancer of the kidney, etc.

Reason #4 to lose weight

Respiratory problems:-

Obesity causes lungs to become smaller in size and chest wall become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea.

Sleep apnea is a condition where by an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the air way probably due to weight, blocking it.

For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood, due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.

Reason #5 to lose weight

Urinary Incontinence:

This is involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposit may cause valve of urinary bladder to be weakened.

The weight also exerts pressure on the urinary bladder, trying to push urine out. This results to leakage of urine when coughing, sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally will not result to leakage. It can even result to bed wetting at night. This particular problem can be a very effective motivator to lose weight.

Reason #6 to lose weight

Varicose veins:

Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body.

They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the work load on the valves eventually causing damage.

Damaged valves then allow for blood to back up, due to gravity, causing high pressure in these veins leading to swelling, thickening of skin and skin ulcers.

Reason #7 to lose weight

High Blood Pressure:

The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.

Reason #8 to lose weight

Other Diseases:

Other diseases which MAY occur as a result of being overweight include;

Gout

Coronary heart disease

Lower back pains

Osteoarthritis

Rheumatoid Arthritis

Gall stones

Pregnancy disorders such as

Neural tube defect,

Prenatal mortality,

Maternal hypertension,

Gestational diabetes etc.

Impaired immune response

Liver disease

Pancreatitis

Bad body smell

Depression

Research shows that even modest weight loss of even 10 pound for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

Unfortunately many fail in this healthy endeavor. And all because of one thing; they lack proper information on effective weight loss. Effective weight loss is permanent, and a permanent weight loss depends fundamentally on four factors.

There is no such thing as a quick weight loss diet. There are fast easy ways to lose weight, but by following those unhealthy programs the weight will come back. Is it easy to lose weight? Yes. Losing weight is easy. You see it everyday. People are as happy as can be because they lost 15 pounds on the newest fast weight loss plan. They don’t realize that losing weight on a fast unhealthy diet is harmful to their bodies.

It’s easy, but can you keep it off?

People may feel great temporarily, but none of them keep the weight off. Just as easily as they lost the weight, people following easy weight loss plans, gain it back…fast!

Gaining weight, specifically re-gaining weight lost while dieting, should be the focus of weight loss programs. Other things, like easy diet plans, are distracting and costly for all of us. There are so many of us overweight people who are disappointed, and discouraged because fad diets do not work.

Why are easy dieting plans so attractive? There’s never a better feeling that losing 15 pounds and fitting into your skinny jeans? How about lasting healthy weight loss? To lose weight and keep it off, you need to lose it the healthy way: not on an easy and fast weight loss plan.

Why do you think diet plans focus solely on losing weight and say very little about keeping it off? We all know the results of yo-yo dieting, with the quick weight loss, and also the unfortunate weight gain.

They take the easy road and provide dieters a quick short lived solution.

From Atkins to the Zone, fast weight loss diets have perfected colorful ways to disguise one simple weight loss principle. There is one simple, permanent method to lose your weight and it is by following one easy principle.

Low carbohydrate diets, low fat diets, negative calorie diets, low energy density diets–all apply this one principle. And this one principle leads to weight loss. Do you know what it is?

You must eliminate the toxins, heavy metals, harmful plaque, and poisons in your body. Diet and exercise will never get rid of this extra weight, ever! By getting rid of this crud in your body you will lose 10, 20 or even 50 pounds and keep it off forever, and your body will return to a healthier, cleaner state.

Isn’t this something we all want:

1. Lose weight and keep it off forever.
2. Live longer
3. Feel great all the time
4. Get rid of diseases and conditions that you thought there was no hope of ending
5. Feel good, look younger,stay healthy, and become more energized.

Losing weight is a goal for several obese persons. Losing weight and losing fat are inter related. When you lose surplus fat in your body, you end up losing weight. If you experience weight loss, then you are losing your body fat. There are many unnatural ways to weight loss such as patches, pills which lead to side effects. Though some of the side effects caused by quick weight loss solutions are reversible, many people suffer from irreversible effects after they follow these shortcuts. Natural weight loss is possible and everybody should try to follow natural methods to achieve weight loss without any side effect.

The first step to natural weight loss is to reduce calorie intake. You have to monitor the number of calories you consume and burn. To lose weight, you have to lose calories. Reduce the number of calories you consume and increase the number of calories you burn. You should stay away from food items which contain more fat. White foods like rice, potatoes, bread, pasta contain large amounts of carbohydrates. Obese people should take these foods in minimal quantities. You should not completely stop taking these these foods because carbohydrates supply energy to your body. You have to take a proper balanced diet to make weight loss possible. Snacking is an enemy to weight loss but if you know how to eat healthy snacks, you can lose your weight eating snacks. Healthy snacks include fruit and vegetable salads. You can try different combinations of fresh snacks and explore new heights in healthy cooking.

Following a regular exercising schedule is the key behind weight loss. It is not that all obese people should pay their gym membership to lose weight. You can buy pedometers and go for walking or jogging. Swimming is also a great exercise that strengthens your muscles and reduces body fat. If you are sports enthusiast, you can start playing your favorite game daily. This will make weight loss a fun activity.

Water is an essential element to lose weight. You have to drink a lot of water everyday. When you burn more calories, your body fat will be reduced releasing more toxins in the body. Drinking more water ensures that all toxins are cleared away from the body easily.

Above all, to lose weight naturally, you should stay motivated. Natural weight loss is a slow process and you can never losing a few pounds within a week if you are resorting to natural ways. Continue working on your weight loss schedule and in the long run, you will be amazed to know how your body listens to your words.

Getting off the Dieting Merry Go-Round and to actually lose weight fast and naturally! It’s every dieters dream. It’s a fact that 64 percent of all the U.S. population is over weight despite all the weight loss pills, the Low Carb, Low Calorie, Low Fat and other diets out there that were supposed to help Americans and other cultures lose tremendous amounts of weight. The truth of the matter is that all of these other diets simply do not work! We know that people are trying them, how else would you attest to the fact that the weight loss industry is one of the biggest, if not the biggest industry world wide, bringing in record sales year after year of hundreds of billions of dollars. Yet America remains over weight!

Get on the right track to losing weight the way weight loss should have been all along! Lose weight fast and Naturally.We say that to say this, The word natural means According to nature; by natural means; without artificial help. Given the right conditions and there are no health problems, thyroid disease and such, the human body has the natural ability to burn fat on it’s own. Contributing factors for being over weight and obesity are eating the wrong type of foods, eating the wrong type of foods at the wrong times, Late night eating, and eating empty calories while watching t.v..

Despite controversy 80% of any diet is, or should be, FOOD!. Food that you eat will either make you lose weight or gain weight. Notice that nothing thus far was said about
exercise. Thats because the problem as well as the answer to the problem is the same thing, FOOD! Fact is most people get enough exercise. In order to lose weight fast and naturally one needs to understand food and how it plays an important part in keeping the body in a state of constant burning, even while you sleep.

Larger isn’t always better, at least not in the case of dieting and meals. Types of foods and amounts are vitally important when it comes to keeping the body in a constant state of burning fat tissue. Traditionally the large majority of us are taught to eat a large breakfast, lunch, and dinner, without paying any special attention to the types of foods eaten or the portion sizes etc. Now no one is talking about calorie counting or the such.

In order to Lose weight fast and Naturally is bymanipulating the body’s natural ability to burn fat tissue and this is known as metabolism manipulation. Yes, you can truly manipulate your metabolism for speedy and sustainable weight loss through FOOD! BY eating smaller meals and eating the right foods, you can actually eat more and lose more weight! You will be amazed at how easily and fast it is to melt those love handles, spare tires, double chins, off just by eating more.

When exercise is done, the wrong muscles are worked rather than targeting the muscles that will boost the bodies metabolism and literally strip away fat and cellulite. Thats why all those sit-ups only target certain muscles groups and not others which is where the fat sits (we call them the stubborn areas). The body has a natural ability to target these areas.

Lose more weight simply by eating the right metabolism burning foods. Losing unwanted weight can be and is just that simple. Smaller meals, more food, more often can lead you to lose weight fast and naturally. Drop 10lbs in 2 weeks on a diet like this.

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There are a variety of quick weight loss diets to choose from if losing weight fast is your goal. How do you know which one will work? Will it affect my health? Quick weight loss diets seem to lure people in with their promise of losing weight fast. Many people diet and just as many do not lose any weight is there a director correlation?

Research indicates that losing wight fast is not an answer to long term weight loss or behavioral change. Some people use food to calm their emotions and that is where behavioral change comes in. The dieter has to find other ways to cope with their feelings. This takes a lot of practice; there is nothing fast about it. Dieting has always been a huge, money making industry. Many times you have to buy the directions for the diet, or their food, or products, or their pills

One web site promised losing weight fast, without gaining any pounds back. You need to buy their e-mail course to get their secret diet. Another company, also promising losing weight fast can be done in a healthy way. It promotes natural weight loss and suggests you buy a subscription to their magazine. Diets are not the only way to start losing weight fast. Exercise enthusiasts promise their exercise regime for losing weight fast.

Is there any truth to these losing weight fast plans?

Another dietary method is to use pills to decrease your appetite. Most of the pills now are over the counter at the drug store, but some may require a prescription, that prescription should come with a managing physician. Some of the pills you must purchase from the diet program. Diet pills are expensive, so are diets where you need to buy their food or products.

Diets are not the only ways to begin losing weight fast. For the morbidly obese, more than 20% over their weight for health recommendations. These people may turn to surgery that shrinks the size of your stomach. You can only eat tiny amounts at a time after surgery. Surgery for a very obese person can have more problems with their blood pressure or heart. Surgery is a big step for anyone and there is be possible side effects. Sometimes the procedure is recommended to cure a health problem the obesity caused. These surgical manipulations are carefully monitored before and after the procedure for months. This is if you choose a good physician. The procedure may be the persons last chance. You have to maintain their recommended diet of mini meals to succeed. Overeating could cause the stomach stapling to burst.

We hear the promises of losing weight fast but some of us become skeptical. When we hear about a product or technique for losing weight fast, our ears perk up. If they say it is a natural way to lose weight it must be safe right? The web site that promises losing weight naturally also sells a pill you need to purchase and take. The pill is promoted as a fat blocker and will deep you running to the toilet all day. The fat blocker could cause stomach cramping and a disturbance in your electrolyte balance. They say with this pill you can eat your same diet and lose weight.

There are so many pills, diets, exercise regimens that promise losing weight fast. Most of these pills are used to decrease your appetite. Diets cost money to buy the programs products. Diet pills also are also expensive and may give you undesirable side effects. It is up to you to choose your diet, but losing weight fast is not the answer to a lifestyle change with your relationship with food.

What is the quickest way to lose weight safely? Well, the answer is simple. What I’m going to share with you are some quick weight loss tips that will have you burning fat, starting today.

When it comes to losing weight, most people cringe at the thought of going on a diet. Well, I would too. What you should understand is that your food, depending on what you eat, should help you lose weight. If you cut back on eating, skipping meals, or only eating rice cakes, you’ll actually slow down your metabolism.

If this happens, it’ll be hard for you to lose weight.

So, in order to lose weight quickly, what you should do is concentrate on eating foods that will help you burn fat around the clock. Believe it or not, this is how alot of celebrities keep their weight down. Some foods you could eat to lose weight are grapefruit, green veggies, apples, tuna, salmon, tilapia, and lean chicken.

Make sure you eat every 2-3 hours. This will help keep your metabolism up, which will allow your body to burn fat.

Also, you should drink green tea and ice cold water. Green tea has been shown to help with weight loss and ice cold water has also been shown to cause your body to increase its metabolism.

Now that you have the first tip on the quickest way to lose weight, let’s go over the second tip. The next thing you should do in order to lose weight quickly is to exercise. You should exercise at least 3 times a week. This tip is very important.

Besides helping you lose weight, exercising will also help keep your muscles toned. That way, when you start to lose weight, your arms and other areas on your body won’t sag.

These are a couple of quick weight loss tips. Using these tips are some of the quickest ways to lose weight. So, use them and “get your sexy back”.

Of all the millions of people trying to lose weight, only a few will actually succeed , and if they lose the weight they gain it back quick. The weight loss product industry makes a lot of money at the expense of desperate people looking for that quick fix, that magic pill, or the revolutionary machine that will melt the pounds away. True weight loss takes proper nutrition, exercise, and rest. There are no short cuts, quick fixes, overnight miracles, or FDA endorsed drugs that will magically eliminate the fat from your body, much less keep it off.

While you read this to-the-point article keep the key points in mind. This is the truth you may not want to hear but need to. These tips are the bitter pill you need to be aware of also known as keeping it real.

• You will not lose 10 pounds in a week. For those who wish to lose weight, patience will be vital. 10 pounds guaranteed weight loss in a week is unlikely, but I will say you can realistically lose 2-5 pounds of body fat a week, and gain 1-2 pounds of lean muscle. You did not gain the weight overnight. Some time will be necessary for a healthy weight loss. True weight loss is fat loss not muscle loss, water or bone loss. Losing 10 pounds or more a week is a loss of bone, muscle, and water, which results in a disrupted metabolism.

• Weight scales are inconclusive, as the scale is only a weighing device, unable to distinguish between muscle, fat, bone, and water weight.

• There is no quick fix to fat loss. Lose 40 pounds in 7 days! Lose weight sleeping! Rapid weight loss! Lose weight with no diet or exercise! These are Commonly used sale promoting slogans.They are misleading and just plain lies. Quick weight loss is water, muscle, and bone. These may be desired results for some quick fix seeking people. The truth of the matter is they result to metabolic downgrade and increased fat storage there after.

• Lotions, potions, and gadgets for fat loss should be tossed out the window. They are worthless. Taking fat off fast requires sound nutrition and exercise.

• Stop eating processed foods labeled “healthy”, or “low-fat”, or “low-carb”, etc. Food labels saying low this and low that are misleading and can cause weight gain Processed, prepackaged “diet foods” contain free radicals that your body can’t metabolize or have high calories, and depending on the state of your metabolism leads to increased weight gain. Chemicals that can not be metabolized hence can’t leave your body become toxins and get lodged in your fat cells, making losing weight even more difficult.

• NO pain no gain. Fast weight loss is facilitated by proper nourishment and exercise. It may not be fun or easy, but it’s a must if you want to shed the fat fast. Examples of good exercises are brisk walking, skating, weight training, biking, hiking, swimming and jogging. Whatever your choice is, just do something. Those individuals on magazine covers or stars in Hollywood did not attain their bodies by sitting down and stuffing their faces. Will Smith had to train really hard for 6 months before he did the movie I Robot.

• You will not look like supermodel or swimsuit model. I am not saying you cannot attain that look. Be realistic in your goals. You might not look like the model marketing the weight loss product once you use the product. Just because a model is holding a bottle of the latest fat burning product does not mean you will look like her after using that product.

• Muscle does not weigh more than fat. In the weight training circuits there is a myth that muscle weighs more than fat. Muscle does not weigh more than fat. Two pounds of fat weighs just as much as two pounds of muscle. Muscle is denser than fat and it takes up less space. Therefore, for accelerated weight loss add muscle mass to your frame because it’s denser and boosts metabolism. Its however easier to gain fat than muscle.

• You can not lose weight in spots desired only e.g. belly or thighs alone. Doing a thousand leg lifts won’t reduce your thighs or doing a thousand crunches will not reduce your waist line. Sorry you cannot lose weight in spots desired only. Doing thousands of crunches will only tone the underlying abdominal muscle beneath your layer of belly fat. To trim down flabby areas you need to eat several small balanced meals a day, and put in some exercise. When your body fat reduces, your trouble spots will begin to shape up. Trust me on this.

• Weight loss is a lifestyle- losing weight properly, which entails reducing body fat and building lean muscle tissue, should not be a one time thing. It should be a life long commitment (Like marriage) and for those who know what I am talking about it requires work day in day out. If you relapse on your bad eating habits you will gain weight and will have to try and take the weight off again There is no fun in that. Adopt a healthy eating and physically active lifestyle, and maintain it for the rest of your life. Doing so will keep you fit, energetic, slow down the aging process, keep you looking young, and possibly prevent early degenerative diseases. Unlike previously believed being healthy and in shape is not genetic, it’s by choice. Make that choice.

Now you have the truth about weight loss, implement facts above with fat loss 4 idiots to improve your health and to get in shape. Once in shape all you have to do is simple maintenance, which becomes something you do daily, such as brushing your teeth.

There have so many fad diets that have come and gone throughout the years all that it’s almost impossible to imagine one

actually working for the majority of people trying to lose weight safely. They all promise you’ll lose X amount of weight in X amount of time if you spend X amount of dollars. What people never seem to realize is that the reason they don’t work is because you cannot cheat your way to good health.

Proper nutrition is necessary in order to lead a healthy lifestyle. It’s not just about losing weight safely, because even if you do lose 50 pounds, you’re bound to gain it back if you aren’t making healthy decisions about your food choices on a daily basis. This doesn’t mean you have to always choose the bean sprout salad whenever you sit down to the dinner table, but knowing what will help you lose weight safely and keep it off for good will allow you to at least have more options.

When you want to lose weight safely, the following four food strategies have been known to help people achieve their goals.

Weight Loss Food Strategy #1.: Fruits And Vegetables
Remember when everyone was trying to lose weight safely by eating as much greasy bacon and red meat as they wanted, as long as they were cutting out carbohydrates? It did nothing but cause health problems for everyone, and we are still a fat nation.

First rule of nutrition: Never let anyone convince you that an apple is bad for your body. Man evolved on the fruits and vegetables grown naturally from the earth. Why would they all of a sudden be unhealthy?

Fruits and vegetables contain lots of insoluble and soluble fiber, and both can help your lose weight safely. Insoluble fiber provides volume to food without adding a lot of calories. Soluble fiber helps stabilize your blood sugar levels, which in turn can better control hunger and cravings. Also, any food that is rich with water, like fruits and vegetables, will keep you feeling fuller for longer.

Weight Loss Food Strategy #2: Protein
Protein can slightly rev your metabolism after ingestion (more so than carbohydrates and fat). Protein is stored in your muscles, and muscle burns calories at rest. It’s like an idling car engine, burning up fuel in the form of calories, so make sure you eat protein at every meal.

Similar to fiber, there are two kinds of protein…lean and soy. Good sources lean protein include chicken breast, canned light tuna, salmon, shrimp, tilapia, turkey breast, and lean red meat. I get my daily soy protein in a meal replacement shake. The program I chose to help me lose 70 pounds 15 years ago is the same one I use today to maintain my weight. Since each shake consists of 180 calories and provides all the nutrition in a 2,000 calorie meal, it’s easy to imagine how this is a great food to lose weight safely.

Weight Loss Food Strategy #3: Foods That Make You Work
People eat less of the very same foods when they have to put a little work into eating them. For example, shelled peanuts take much longer to eat than grabbing handfulls of planters honey roasted peanuts because you have to shuck each one by hand.

Eating an orange takes longer to eat than devouring a box of snack crackers because you have to peel the orange. The longer it takes for you to eat, the less of it you will eat. Usually any kind of food you have to shuck or peel is all-natural and healthier for you anyway.

Weight Loss Food Strategy #4: Lots oF Liquids
Drinking plenty of water is the usually the number one ingredient to lose weight safely. This is overlooked because people are usually only thinking about food. A lot of times you may think you are starving, but once you drink a glass of water you really don’t feel as hungry as you thought. Keeping yourself well-hydrated is a must. I recommend keepign a water bottle with you at all times.

Sipping a hot, low-cal beverage is a great way to stave off extra calories when you’re looking to eat out of pure boredom. And because it’s hot, you’ll have to slowly sip over an extended period of time. My hot beverage of choice is flavored green tea. Not only does it speed up metabolism, but it also keeps me alert and focused.

Making healthy food choices will always accelerate your efforts to lose weight safely. So the next time you need to stock your refrigerator and cupboards with food, do yourself a favor and take along this food guide to follow. Try to do your shopping right after you have had a meal so you are not tempted to fill your cart with trigger foods that will throw your weight loss efforts off track. Once you practice these daily disciplines enough, they will become so routine you won’t think twice about leading a healthier lifestyle.