No matter where you are now it will help you get your dream body. By using the secrets of the leanest people in the world. Fitness and body-building expert Tom Venuto has created a programme based on the four elements of his fat burning equation: nutrition, mental training, resistance training and cardio training.
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Fitness and body-building expert Tom Venuto has created a programme based. A smart, energizing program to help you shed fat, build muscle, and achieve your ideal body in just 30 days! A huge success as a self-published ebook, Burn the Fat, Feed the Muscle is the bible of fat loss that will allow any reader to get his or her dream body. A no-nonsense plan that has been proven and tested by more than , people in countries. Every guy is looking for an edge, some way to get single women his age to notice him more than they do now.
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A program designed to help men obtain health and fitness contains twelve-week exercise and weight-lifting plans, menus and recipes to implement into a diet plan, and information on energy bars and vitamins. Achieving your best body ever requires that two elements merge as one: solid training and good nutrition.
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This book is the fire-starter to get back on track to a sleeker, healthier body. The conscious mind is constantly taking in information from the five senses, then it reasons, analyzes and comes to conclusions about whether the input is true or false. The subconscious is the part of the mind responsible for storing data memory , for automatic behavior habits , reflexes and autonomic functions of the body such as digestion, breathing and circulation.
The subconscious unquestioningly accepts everything that reaches it. It then carries out the programming you have entered into it. Suggestions given under hypnosis or affirmations repeated during deep relaxation are quick ways to access the subconscious mind. Another way to penetrate the subconscious although much slower is through repetition. Everything you hear, see, say, read or think repeatedly will eventually filter into your subconscious mind.
In other words, you are constantly programming your brain through conscious self-suggestion — or you are allowing your brain to be programmed through external suggestion. The psychological reason most people sabotage their efforts to lose body fat.
The conscious mind is a lot like the captain at the bridge of a ship. The captain gives a command and sends it down to the engine room. The subconscious mind is like the men down in the engine room. No matter what orders come down from the bridge conscious mind , the crew obeys, even if the orders are stupid ones that crash the ship into a rocky shore.
If you program your subconscious with negative suggestions often enough, your subconscious will lead you right into cheating on your diet, skipping workouts or some other form of self-sabotage.
The subconscious mind is always at work 24 hours a day whether you direct it consciously or not. For an alcoholic, this could be the next drink — for a drug addict, the next fix — for a surfer, the next wave. Divorce, bankruptcy, and illness are all goals spawned out of negative attitudes and thought patterns.
If I ask you to close your eyes and not to think about monkeys, you'll mentally see monkeys everywhere. You either think about something or you don't.
In it will grow whatever seeds you plant there or allow to be planted there. Many people have perfectly good intentions, but they unwittingly allow their subconscious to work against themselves by focusing on what they don't want. Eventually, the weeds take over your garden.
Why can't I lose this last ten pounds? Why is it so hard for me to lose weight? I have a slow metabolism. Why can everyone else lose weight except me? I don't want to be fat anymore. I wish I could get rid of this gut. I hate being fat. I hate cardio. All day long you carry on a mental conversation with yourself. If you want to be successful in losing body fat or any other endeavor in life, you must master your communication with yourself.
Ziglar calls it, this may be challenging at first. It will take time to erase the old programming, but it can be done. The first step is simply to become conscious of what you are thinking.
Become aware of your thoughts. Then, immediately replace it with a positive thought, affirmation, or an empowering question. Simply overwrite the old thought with a new one. Here are some examples of how you could change the negative self-talk to positive self-talk: Positive statements and empowering questions How can I lose fat and enjoy the process?
What can I do today that will help me get closer to my weight loss goal? What can I eat right now at this meal that will help me lose body fat? How great am I going to feel after I finish my workout today? My metabolism is getting faster every day. I am getting leaner every day. I like the way I look. I like eating healthy foods. I love working out. Training early in the morning is exhilarating.
I have time for anything I am committed to. I like myself. I can do it. The most powerful goal-setting formula in the world. In the beginning of this chapter, I promised to reveal to you the most powerful goal setting formula in the world.
Set specific goals When I ask people what they want to achieve from their fitness programs, I usually get vague answers like, I want to get leaner, "I want to lose weight," or "I want to build muscle. Specific goals have a more powerful impact on your subconscious than general goals. Narrow it down. Be specific — right down to the digit. Exactly how many pounds do you want to lose?
When do you want to complete your goal? How much body fat do you want to lose? How much do you want to weigh? What measurements would you like to have What size clothes do you want to wear?
The ideal method to measure your progress is body composition testing. Body fat can be easily measured using a skinfold test. Chapter three will discuss body composition testing methods in more detail and chapter four will teach you how to chart your progress and interpret the results. Set big goals. Most people get scared when setting goals and ask only for what they think they can get, not what they really WANT.
WANTS are motivating. This discomfort makes most people pull back into their comfort zones. Always step forward into growth; never pull back into safety. Refuse to sell yourself short. Raise your standards. Make big plans, aim high in work and hope.
Decide what would you really like to look like if you could have ANY body you wanted. See the picture in your mind. Make it clear, vivid and dynamic. There are certainly genetic limitations to what you can achieve athletically and physically, but most people never even come close to actualizing their full potential simply because they don't believe it's possible.
Set realistic deadlines. But is it really possible? Can you really lose weight that quickly? The answer is yes. It's quite possible to lose 30 pounds in 30 days or 10 pounds over the weekend.
Any diet that dehydrates you will create quick, dramatic weight loss. If you want to lose ten pounds over the weekend, just stop drinking water! Of course that would be pretty dumb and pretty dangerous too, but that's precisely what you're doing when you lose weight rapidly - you're simply dehydrating yourself or even worse - you're losing muscle too! Your goal should be to lose body fat, not body weight.
In their position statement on "Proper and improper weight loss programs," they recommend a weight loss goal of one to two pounds per week. In terms of body fat, that translates to about a half a percent per week. For the impatient, this may seem like an excruciatingly slow process, but the safest and most intelligent approach to fat loss is a gradual one.
When you lose water weight, you will gain it back immediately as soon as you re-hydrate yourself. You end up with less muscle and the same amount of fat or more than when you started.
Don't be afraid to set big goals, but always set realistic time frames for achieving them. There are no unrealistic goals, only unrealistic deadlines. Be patient: There are definite limitations to how quickly the human body can safely lose fat.
Set long-term and short-term goals. Your goal list should include long term and short-term goals. There are six types of short and long-term goals you can include: 1. Your ultimate long-term goal 12 month goal Three month goals Weekly goals Weekly body composition test and weigh-in Daily goals habits to develop, things to do every day repeatedly The goal of beating your personal best.
First set a long-term goal; your ultimate outcome. What kind of body do you ultimately want to have? Let your imagination run wild and dare to dream.
A one-year goal is especially important if you have a lot of work to do. Probably the most important goal you can have at any time is your three-month goal. Three months is the perfect time frame for your short-term goal because a lot can happen in three months.
Most people can completely transform their bodies in 90 days. A one-year goal is so distant, you may find that you tend to procrastinate more without the impending deadline. Each week you should weigh yourself and have your body composition measured with skinfolds. See chapter four for more information on how to chart your progress and adjust your approach. To reach your weekly, three-month, twelve-month and ultimate goals, you must develop good habits every day.
You develop good habits by setting daily action goals and working on them repeatedly until they become as routine as brushing your teeth or taking a shower.
Ninety-nine percent of the actions you take every day are habits. Every step you take, no matter how small, will give you a feeling of accomplishment and keep your momentum going. Tell yourself, "All I have is today. All I have is this moment, this workout, this meal, the next 30 minutes, the next hour.
If you fall into the habit of continually comparing yourself to others, this will ensure that you are perpetually unhappy and unsatisfied, no matter how much you achieve. This is called the law of contrast. There will always be people stronger, leaner, faster, more athletically talented and more genetically gifted than you, so compare yourself only to yourself, not to others. Set goals to become better than you used to be, not better than someone else.
Constantly challenge yourself. Keep aiming to beat your previous bests. So make it fun — make a contest out of it. Go for one more rep, five more pounds, five more minutes, or one level higher on the Stairmaster. Aim for hitting your lowest body fat ever. Work on constant and never-ending improvement. Make this process a fun game!
Establish the emotional reasons why you want to achieve your goals. What are your reasons? Sometimes people have something to prove.
Getting in shape for a wedding or vacation is often an important reason for many people to get in shape. So is being attractive to the opposite sex. Some additional questions you might ask yourself to add emotional impact to your goal list include: Who do you want to look like? Who is your physique role model? Do you want to look like a bodybuilder, an athlete, or a model? Do you want to impress anyone?
Do you want to prove something? Do you want more energy so you can enjoy certain sports or activities more? Do you want to win a contest or award? Do you want more self-confidence? Do you want to look great in a certain type of clothes? Do you want to look good for a certain event vacation, wedding, reunion, etc. Do you want to look great on the beach? Do you want to attract someone of the opposite sex?
Answering these questions will help you uncover the driving force behind your goals. Make sure your goals are not conflicting. Put all your attention on your number one most important goal. There's an ancient Chinese saying: "He who chases two rabbits catches neither. In the case of fat loss, the most common conflicting goal is trying to gain muscle and lose fat at the same time.
It is also common to see a large increase in lean body mass accompanied by a slight decrease in body fat. But one thing you will almost never see is a large increase in lean body mass and a large decrease in body fat simultaneously. It is physiologically impossible to lose fat and gain muscle at the same precise moment in time.
In order to lose fat you need a calorie deficit. To gain lean body mass you need a calorie surplus. One process is catabolic and one is anabolic. Therefore, there are big differences in the types of nutritional programs you need to achieve each of these contrasting goals. This is the most difficult of all the goals and it is a slow and inefficient process.
You are compromising your results in both departments if you set muscle gain and fat loss as simultaneous goals. Charles Glass, who has probably trained more professional bodybuilders than any other trainer advises, "While you are dieting and burning fat, you are not likely to add any more muscle. Burning fat and gaining muscle do not go together.
Concentrate totally on getting lean and defined during a pre-contest phase and forsake the thought of adding muscle to what should be an already prepared framework. Second, your affirmations must be written in the present tense. To your subconscious mind, there is no future. Your subconscious mind only responds to commands given to it in a present tense. Always write, think and visualize your goal as if you have already achieved it. Third, you must state your goal in terms of the positive.
Therefore, write what you want, not what you want to avoid. Fortune companies spend millions of advertising dollars every year based on this fact.
You can use the power of repetition to influence your own subconscious and move yourself into action. Once your affirmations are written out, read your list at least twice per day, once in the morning and once at night. Read them more often if you can. If you want to amplify the effect of the affirmation technique even more, don't just read your affirmations; write them out by hand every single day.
Post your goal statements in a conspicuous place such as your refrigerator, your bathroom mirror or in your daily appointment book. Keep a goal card of your day goal in your pocket. Paste them onto the dashboard of your car. Stick them on the top of your computer monitor so you have to look at them all day long. You may have been exposed to this affirmation technique before and shrugged it off as "corny.
When you reach the point where your affirmations become your new habitual way of thinking, the results will astound you and what you have been imagining will begin to materialize in your life. Read your goals with faith. Faith is just another word for unshakeable belief. Faith is knowing that eventually you will reach your goal, even though you look in the mirror and see that little or nothing has changed yet. The opposite of faith is doubt. How do you cultivate this attribute of faith?
Read affirmation statements written in the present tense as if they were already achieved. See mental pictures of yourself as if you had already achieved your goal. When you look in the mirror every day, see what you want to become, not what is presently there. Behave as if you were already there. Speak as if you were already there. Read your goal lists with faith! If you read affirmations while at the same time doubting that you can achieve them, you are canceling out the affirmation before it ever has a chance to take root; it never reaches your subconscious mind.
As you read your affirmations, mentally visualize them as already achieved. The brain thinks in pictures. Because your brain thinks in pictures, adding a bright, clear, moving mental picture of what you want to achieve will help you to penetrate your subconscious mind more rapidly and more deeply than if you just read your goals. In Psycho - Cybernetics Dr. During mental rehearsal, athletes create mental images of the exact movements they want to emulate in their sport.
Use of this skill substantially increases the effectiveness of goal-setting, which up until then had been little more than a dull listing procedure. The study examined the effect of mental training, including visualization, on four groups of world-class athletes just prior to the Lake Placid Olympics. Likewise, group 3 showed more improvement than group 2 and group 2 showed more improvement than group 1.
Maltz shared a similar account of an experiment on the effects of mental practice on improving basketball free throws. The study, published in Research Quarterly, divided the subjects into three groups. Each group was tested for free throw accuracy once at the beginning of the experiment and again at its conclusion. Group one physically practiced free throws for 20 days.
Group two performed no practice at all. Group three spent 20 minutes a day getting into a deeply relaxed state and visualizing themselves shooting free throws.
When they missed, they would visualize themselves correcting their aim accordingly. The second group, which had no practice, showed no improvement. Amazingly, mental practice yielded results almost identical to physical practice. What does this research on athletes have to do with your losing body fat? Remember that the subconscious is the part of the mind that is responsible for automatic behavior also known as habits.
By visualizing your fat loss or fitness goal as already achieved, you are giving your subconscious mind instructions that will cause you to automatically begin acting in a way consistent with your mental image. There will be less struggle and willpower involved. If you used to dread going to the gym, you'll start looking forward to it. If the idea of eating healthy, natural foods used to seem like hard work, you'll actually begin to enjoy it.
Everything will seem to get easier and your workouts will become better than ever. All great athletes and peak performers use visualization. Jack Niklaus said he never hit a golf shot, not even in practice, without having a very sharp, in-focus picture of it in his head.
Tennis superstar Andre Agassi once told an interviewer that he won Wimbledon at least ten thousand times. When I walked on the court that day, it was my exact vision. I felt like I was stepping into the role I was made for, and I just demolished them! It was effortless; the movies I saw in my head seemed to have their own projector, and whenever I closed my eyes, it would run. They also see pictures of their bodies the way they want them to look when they reach their ultimate goal.
Three time Mr. Olympia Frank Zane said that he mentally saw himself winning the Mr. Olympia at least one million times before it actually happened. Former Ms. When you have that in your brain, the physical body just seems to respond. Its important to tell yourself you are good and you look wonderful. Some people see clear vivid pictures, while others get only impressions. What follows is a composite list of some real goals from some real people who have completed my personal coaching programs.
Use this list to generate some ideas for starting a list of your own. I am fitting into my Gap stretch jeans, size 4, by early November and looking so good in them when I wear them to work that I leave all the guys' jaws on the floor. I am a fitness magazine success story. When my success story is published, one of the star fitness photographers is calling me for a photo shoot and including me in the next swimsuit edition.
I fit perfectly into the slinky black suit I bought this summer and I am wearing it to work. I am learning enough about my body, diet and exercise that I am easily staying within pounds of my optimal weight for the rest of my life. I am celebrating the New Year with clearly visible abs.
I wake up every morning at 6 to fit in my first meal and cardio before 7 - yes, I am a morning person! I eat 5 meals a day with proper ratios of lean protein, carbs, fats always on time at 3 hour intervals. I stay well-hydrated and purify my body by drinking a gallon of water every day. I strive to constantly improve my body and optimize my genetic potential.
I deserve to be healthy and super fit. I help those close to me choose healthier habits by leading by example not nagging and being a reliable source of health and nutrition information. I am developing clean eating and consistent exercise habits that are so ingrained into my lifestyle that they stay with me for the rest of my life. Men: I am so happy and thankful now that my body fat is in the single digits.
I am keeping up these lifestyle changes when the week program is over. I always carry my goal card with me at all times and read it as often as possible at least three times a day. I know this is a little fast but it is my dream for New Years Eve — I can do it! I look awesome, I feel great, and I'm ready for some summer fun. I am buying all new clothes to show off my new, lean body: Killer suits, nice shoes, nice casual stuff.
I am now leaner than I was 30 minutes ago after finishing every cardio workout Heads are turning when I take my shirt off. I look good with my shirt off I am taking on being a body builder and learning about body building for tone and definition, not massive bulk.
I am continuing the coaching program for another 3 mo and losing another 24 lbs. I am designing my weekends and vacations to include healthy activities. I eat six, moderately sized meals every day, each with a serving of lean protein and a complex, all natural carbohydrate and I prepare my food in advance every morning. What you should do every time you reach a goal. Every time you achieve a goal you should do three things: 1.
Did you have a great week of dieting and training? If so, go out and splurge! Treat yourself. Pamper yourself. Take a trip. Get a massage. Keep a list of your achieved goals. You will reach many, many small goals on your way to your ultimate goal. Set new goals continually.
In truth, there never really is an ultimate goal because if there were, and you reached it, what then? When the day arrives that you no longer have any goals, your life ceases to have meaning.
Success is traveling towards the goal, not the goal itself. In those tapes, Robbins discussed the importance of setting goals.
As I listened to the cassette on goal setting, Robbins urged me to "stop the tape now and do the goal setting exercise. He said in a teasing voice, "If you just kept listening and you didn't stop the tape and write down your goals, stop the tape and do it now. I just kept listening. Then I thought about the Tony Robbins tape. I remembered that even though I definitely knew what I wanted, I never took the time to write it down and read it every day. It was amazing — it was almost uncanny!
Then I made a new list, with bigger, better goals that I am still working on to this day - and I know I will achieve them too. Don't worry if it's not "perfect," just start writing. You can always go back to it later and edit. Do it now! You can get a temporary weight loss with a diet, but each scheme ultimately gives way to weight gain, and subsequent losses become increasingly difficult.
Worst of all, you get progressively fatter on less food. Dieting actually makes you fatter! Most conventional diet programs call for extremely low calories: or less for women and or less for men. Any time you restrict calories drastically like this, you will lose weight. The second problem is that most of the weight you lose from low calorie dieting is muscle, not fat.
If they did work, then how do you explain the huge obesity problem today? And why is it getting worse? According to the National Institute of Health, there are over million overweight people in the United States. As soon as your body senses a food shortage, these defense mechanisms start to kick in. If you eat fewer calories than you burn, you will lose fat. Simple mathematics, right? Well, not exactly. If fat loss were as black and white as calories in vs. And how is it possible for someone with a calorie maintenance level to eat only to calories a day without losing any weight?
Using the strictly mathematical model, if you cut out calories per day from your maintenance level, that will add up to a calorie deficit in one week. There are calories in a pound of stored body fat, so cutting out calories a day should — in theory — produce a weight loss of two pounds per week.
Actual real world fat loss rarely works out with such mathematical precision. What if the person began the diet weighing pounds, would he disappear? Why does this happen?
Furthermore, there were no supermarkets ten thousand years ago - if people wanted to eat, they had to either grow their food or kill it. The starvation response evolved in humans to ensure the survival of the species. During periods of starvation, the body slowly begins to feed off itself, burning fat stores, muscle and even internal organs for energy.
If you continued to burn calories at your normal rate, your limited reserves of stored energy would be exhausted quickly and you would die very soon after you food supply was cut off.
The starvation response keeps you alive longer. The consequences of low calorie dieting are automatic and unavoidable. The responses are metabolic, hormonal, and psychological in nature, and include: Decreased metabolism, loss of muscle, increased activity of fat-storing enzymes and hormones, decreased activity of fat-burning enzymes and hormones, decreased thyroid output, increased appetite, increased chance of regaining weight, and decreased energy and work capacity.
Very low calorie diets slow down your metabolic rate The first thing that occurs during a severe calorie shortage is a decrease in your metabolic rate. The lower your calories, the slower your metabolism becomes. Simply put; when you eat less, your body burns less.
When you eat more, your body burns more. After a while, you have to adjust and save money, and change your lifestyle. The same is true with a calorie intake that is simply too low.
When calories are cut below basal metabolic needs, the body will accommodate and slow its metabolism, so it becomes difficult to lose fat even on low calories.
This is why, after prolonged low calorie dieting, you can eat very little food and still not lose weight. This also explains why it is so difficult to lose those last 10 or 20 pounds. Very low calorie diets make you lose muscle The most devastating effect of the low calorie diet is the loss of muscle tissue. Once the starvation alarm is triggered, your body begins looking for ways to conserve energy.
Muscle is metabolically active tissue. This process is known Gluconeogenesis — converting muscle into glucose. This includes skeletal muscles, and internal organs, even your heart muscle!
Many diets, especially those that are low in carbohydrates, cause large losses in water weight. The initial weight loss on most diets is very deceiving, giving you only the illusion of success. Even with exercise, if a diet is too restrictive, much of the weight loss will still be lean tissue.
Very low calorie diets increase activity of fat-storing enzymes and decrease the activity of fat burning enzymes The chief fat storing enzyme is called Lipoprotein Lipase LPL. When you drop your calories too low, your body will produce more LPL and less fat burning enzymes. Very low calorie diets decrease output of thyroid hormone. The Thyroid gland is largely responsible for the regulation of your basal metabolic rate the rate at which you burn calories at rest.
When your body senses a severe reduction in calories, there is a corresponding reduction in the output of active thyroid hormone T3. The result is a decrease in your metabolic rate and fewer calories burned. Very Low calorie dieting increases the chance of rebound weight gain Almost everyone loses weight initially on a very low calorie diet, but it never takes long before the body catches on and starts conserving energy.
Once you hit the plateau, it becomes much harder to keep losing weight even if your calories are extremely low. They go off their diet, the weight creeps back on and their body fat ends up back where they started only now they have less muscle and a slower metabolism. With a slower metabolism, what used to be a maintenance level now becomes a surplus, and the weight comes right back on.
Most people gain back all the weight they lost— and some gain back even more, leaving them fatter than when they started. With each repeated bout of dieting, your metabolism becomes less and less efficient and you can actually become progressively fatter while eating less food. Very low calorie diets increase appetite and cravings. When your body goes into starvation mode, this triggers increased appetite and cravings in an attempt to get you to eat more food.
The hunger and cravings can be so strong that you become ravenous. Few people have that much willpower. Very low calorie diets decrease your energy and work capacity Low calorie diets leave you tired, lethargic and unable to sustain high levels of activity or intense workouts. There is a direct relationship between calories consumed and the physical work a person can do.
The ability to train hard aerobically and with weights is critical for your long-term success at fat loss. Why dieting can actually make you fatter. His goal is to lose lbs. In the 1st week he loses 5 lbs. The second week he loses 4 lbs. Weeks three through six he loses three pounds per week for a grand total of twenty-one pounds lost.
Our dieter now weighs lbs. Judging by the scale alone, he has succeeded in his goal. On closer examination, however, we find that he has not been so successful after all. After the diet lbs. Weight loss: 21 lbs. Fat lost 9. Lean body mass lost: Fifty five percent of his weight loss came from lean body mass.
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