Burn the Fat, Feed the Muscle Quotes

“Your mission is to find that “sweet spot” in the middle where intensity times duration yields the highest calorie burn. I believe that sweet spot—which provides both efficiency and effectiveness—is around 20 to 30 minutes of high-intensity cardio or 40 to 45 minutes of moderate-intensity cardio.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“Price Pritchett, author of The Quantum Leap Strategy, emphasizes that what often looks like failure is actually a work in progress: “Everything looks like a failure in the middle. You can’t bake a cake without getting the kitchen messy. Halfway through surgery it looks like there’s been a murder in the operating room.” If you measure your body fat after a week of work and there’s no change, you haven’t failed; you’ve simply produced a result. As long as you have a goal and you’re taking efficient daily action, then whatever result you produce is “performance feedback.” It may not be the result you want, but it’s still valuable feedback. You’ve learned one way that doesn’t work.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“There is no such thing as failure—only feedback, only results.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“There’s a big difference between knowing what to do and doing what you know. A goal is the bridge that spans this gap.”
― Tom Venuto, Burn the Fat, Feed the Muscle: The Simple, Proven System of Fat Burning for Permanent Weight Loss, Rock-Hard Muscle and a Turbo-Charged Metabolism

“Mon. Tues. Wed. Thurs. Fri. Sat. Sun. 1. Upper-body strength/muscle 2. Lower-body strength/muscle Off 3. Upper-body muscle 4. Lower-body muscle Off Off This is an ideal weekly schedule for most people because it gives you an extra day of total rest from resistance training between the third and fourth day, which enhances overall recovery. It also leaves weekends open. This schedule has some room for flexibility. If you prefer, you can change the days of the week you train, moving workouts to the weekend or inserting an off day in between two training days.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“THE WEEKLY WORKOUT SCHEDULE (FREQUENCY) TNB-28 calls for four workouts per week: Day 1: upper-body strength and muscle Day 2: lower-body strength and muscle Day 3: upper-body muscle Day 4: lower-body muscle”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“board, and as the law of energy balance dictates, you’ll still lose weight. But if you hold the protein steady, or even increase the protein, it’s more likely that all the weight you lose will be fat. Maintaining muscle isn’t the only advantage: Protein also suppresses hunger and increases metabolism more than any other macronutrient. That makes three major advantages to keeping protein high when calories are low.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“There are 3,500 calories in a pound of stored body fat. In theory, if you create a 3,500-calorie deficit per week through diet, exercise, or a combination of both, you will lose one pound (assuming you lose 100 percent body fat). If you create a 7,000-calorie deficit in a week, you will lose two pounds. You can create the calorie deficit by reducing food, increasing exercise, or preferably a combination of both.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“The instant you catch yourself in the middle of a negative thought or self-defeating question, interrupt it! Slam on the brakes like a car heading for a cliff and stop that train of thought! Mentally imagine a big rubber stamp that says “CANCEL” and stamp it out. Bob Proctor, a master success coach and creator of the Goal Achiever program, suggests saying “NEXT” or “SWITCH” the instant you notice a negative thought, then immediately replacing it with a positive thought, affirmation, or question. Soon you’ll find that your mind switches polarity and the negative thoughts pop up less.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“In a brief but powerful book called As a Man Thinketh, author James Allen wrote, “Circumstances do not make a man, they reveal him.” We are not products of our environment or our heredity (our circumstances); we are products of our own thinking and belief systems.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“Don’t let your learning lead to knowledge, let your learning lead to action.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“If you want to see a real miracle, try training hard and eating real food consistently for a few months.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“Changing programs regularly not only outsmarts your body’s adaptive mechanisms, it also beats boredom and keeps your enthusiasm high, and those factors alone can help you keep the results coming.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“The ideal method is to include intense training (to failure) during some but not all of your workouts as part of a training cycle. This gives you the benefits of failure training without the overuse problems. When you train to failure, be sure to do it safely and intelligently.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“In physique sports, where you see some of the leanest bodies in the world, 40 percent carbs, 40 percent protein, and 20 percent fat is one of the most popular macronutrient splits during the fat-loss phase.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“All I have is today. All I have is this moment, this workout, this meal, the next 30 minutes, the next hour. If I simply do what I know I must do today, then I know I’ll reach my ultimate goal eventually.” As the Zen masters remind us, concentrate on the task at hand in the present moment.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“But success is not being better than someone else, success is the peace of mind that is a direct result of self-satisfaction in knowing that you gave your best effort to become the best of which you are capable.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“Like fat cells, you were born with a predetermined number of muscle fibers. Muscle fibers can get larger, in a process called hypertrophy, or they can get smaller, or atrophy. Unlike fat cells, muscle cells can’t multiply in number. Hyperplasia, the process of splitting existing muscle fibers into new fibers,”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“You need a little bit of fat—even the saturated kind—to maintain normal anabolic hormone levels. When you eat pure carbs and no fat, this can also aggravate blood sugar problems in those who are susceptible, develop into metabolic syndrome, and eventually lead to type 2 diabetes and cardiovascular disease. Eating healthy fat (and fiber) slows digestion, which helps control blood sugar and insulin more effectively. This makes fats especially important for people who are carb intolerant. Most surprising to many, eating nothing but nonfat, high-carb meals can sabotage your fat-loss goals by increasing hunger. After eating carbs without fiber or fat, your blood sugar peaks and quickly crashes, leaving you with that shaky, empty I-have-to-eat-now-or-I’m-going-to-pass-out feeling. It’s more than an emotional craving for a specific food; it’s physical hunger and it’s hard to resist. Cutting out all fat is not the answer. You need to eat fat.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“You create positive circumstances through positive thinking and positive action, and you create negative circumstances through negative thinking, lack of action, and wrong actions. In other words, you are responsible for who you are, where you are, and what you have—and that includes the way your body looks.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“What matters most is your ratio of muscle to fat—your body composition.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“The reality is that most people never come close to fulfilling their full potential. A belief in limitations stops many from even exploring it.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“You can also use supersets, where you do two exercises in a row nonstop, or decrease rest intervals between sets. These techniques can help busy people get great results in as little as 30 to 45 minutes.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“QUICK START Not sure how much cardio you should do for maximum benefit and minimum risk? Here’s a simple shortcut formula, backed by research and experience: A foolproof starting point is three to four days per week of the cardio of your choice, for 20–40 minutes at a moderate to high intensity. If you’re already fit and your time is limited, do up to three sessions of high-intensity interval training (HIIT) per week. When you need to accelerate fat loss, simply increase the duration and frequency a little bit each week until you get the rate of fat loss you want.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“This equation is very accurate for all but the extremely muscular and extremely obese, where it may overestimate caloric needs. Men: BMR = 66 + (13.7 × weight in kilograms) + (5 × height in centimeters) − (6.8 × age in years) Women: BMR = 655 + (9.6 × weight in kilograms) + (1.8 × height in centimeters) − (4.7 × age in years) Conversions: 1 inch = 2.54 centimeters 1 kilogram = 2.2 pounds”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“macronutrient splits during the fat-loss phase. Reducing carbs and increasing protein can give you some measurable advantages when it comes to fat loss. It increases metabolism through the thermic effect of food, helps reduce hunger, makes calorie control easier, and protects lean body mass when the calorie deficit gets aggressive. The best way to do it is to cut sugar as much as possible and reduce your intake of calorie-dense starches and grains (pasta, bread, rice, potatoes, cereal, and so on). That leaves the less calorie-dense fibrous carbs (such as green vegetables and salads), lean proteins, and healthy fats.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“Doing hard cardio for hours every day or seven days a week, month after month, year after year, is unnecessary and may lead to overuse injury, suppressed immunity, overtraining, mental burnout, or aerobic adaptation.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“believe that sweet spot—which provides both efficiency and effectiveness—is around 20 to 30 minutes of high-intensity cardio or 40 to 45 minutes of moderate-intensity cardio.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“One meal doesn’t make or break you. Your habits make or break you.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

“Discipline is doing what is hard and necessary rather than what is fun and easy and doing it when it’s necessary, whether you feel like doing it or not.”
― Tom Venuto, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World