Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Extreme and
Controversial
Fat Loss Techniques
by Tom Venuto
www.HolyGrailBodyTransformation.com
BURN
THE FAT
FEED
THE MUSCLE
Tom Venuto
Introduction
Several years ago Ken Kinakin wrote a book called Optimal
Muscle Training, which is all about biomechanics, anatomy,
muscle testing, resistance training technique, and injury
prevention. I consider it groundbreaking, because Kinakin did
something rarely seen in mainstream fitness literature: Rather
than making sweeping generalizations about exercise safety
or usefulness, he analyzed 125 popular weight training
techniques and rated them according to risk and benefit.
Understanding risks and benefits enhances your training
experience by giving you clearer distinctions, providing you
with more choices, and helping you make better decisions.
For example, some exercises have low risk and high benefit,
making them excellent choices for almost anyone. Others
have high risk and low benefit, which usually indicates a poor
technique best avoided. There are also exercises with high
risk and high benefit, which means the exercise, although
risky, could have high value to advanced trainees under
certain circumstances.
Heres an example: If you asked a typical personal trainer at a
health club whether its okay to perform squats with your
heels elevated on a board or wedge, 99% of them would
cringe and scream, Thats terrible for you! Youll blow out
your knees! Never do squats with your heels elevated
always do them flat-footed. This is a typical good or bad
response, but this type of judgment neglects to acknowledge
the risk-to-benefit ratio.
The risk is greater stress on the knees. The benefits include
greater quad development, less hip involvement, more
emphasis placed on the medialis portion of the quadriceps, a
Copyright 20062010 Fitness Renaissance, LLC. WARNING: This ebook is
protected by Federal copyright law. It is illegal to re-sell, auction, share, or give
away this ebook.Violators will be prosecuted to the fullest extent of the law!
www.HolyGrailBodyTransformation.com 2
Tom Venuto
www.HolyGrailBodyTransformation.com 3
Tom Venuto
www.HolyGrailBodyTransformation.com 4
Tom Venuto
www.HolyGrailBodyTransformation.com 5
Tom Venuto
The Techniques
Fasted cardio in the morning
One of the most controversial fat loss techniques is
performing cardio first thing in the morning on an empty
stomach. This method is widely embraced by bodybuilders
and recommended by many trainers and nutritionists. Other
experts claim that the risk of muscle loss is too high, and they
argue whether workout timing makes any difference in the
overall scheme of 24-hour energy expenditure.
With low blood sugar and glycogen levels on awakening, it
appears that the body is in a perfect state to burn fat
preferentially, but that, combined with high morning cortisol
levels, means it may also be a perfect state to burn muscle.
Therefore, the benefit is high, but so is the risk. You must
monitor your body composition carefully when using this
technique.
RISK:
3 (high)
BENEFIT: 3 (high)
www.HolyGrailBodyTransformation.com 6
Tom Venuto
2 (moderate)
BENEFIT: 3 (high)
www.HolyGrailBodyTransformation.com 7
Tom Venuto
Cardio at night
Many bodybuilders and weight loss seekers perform cardio
late at night and then do not eat afterward in an attempt to
increase fat loss. There are benefits to this method, but they
are moderate at best, and the risks are high.
Late night training may also keep you awake, disrupting your
sleep cycle and recovery. Once you do fall asleep, your
metabolic rate decreases rapidly, so you dont reap the full
value of the post-workout metabolic increase that is achieved
with exercise earlier in the day.
Risk of muscle loss is high, so you must monitor your body
composition closely. Risks can be decreased by doing only
low intensity cardio at this time.
RISK:
3 (high)
BENEFIT: 2 (moderate)
www.HolyGrailBodyTransformation.com 8
Tom Venuto
2 (moderate)
BENEFIT: 3 (high)
www.HolyGrailBodyTransformation.com 9
Tom Venuto
2 (moderate)
BENEFIT: 3 (high)
www.HolyGrailBodyTransformation.com 10
Tom Venuto
1 (low)
BENEFIT: 2 (moderate)
www.HolyGrailBodyTransformation.com 11
Tom Venuto
2 (moderate)
BENEFIT: 3 (high)
www.HolyGrailBodyTransformation.com 12
Tom Venuto
1 (low)
BENEFIT: 3 (high)
www.HolyGrailBodyTransformation.com 13
Tom Venuto
3 (high)
BENEFIT: 1 (low)
www.HolyGrailBodyTransformation.com 14
Tom Venuto
2 (moderate)
BENEFIT: 2 (moderate)
www.HolyGrailBodyTransformation.com 15
Tom Venuto
3 (high)
BENEFIT: 1 (low)
www.HolyGrailBodyTransformation.com 16
Tom Venuto
3 (high)
BENEFIT: 2 (moderate)
www.HolyGrailBodyTransformation.com 17
Tom Venuto
2 (moderate)
BENEFIT: 3 (high)
www.HolyGrailBodyTransformation.com 18
Tom Venuto
3 (high)
BENEFIT: 1 (low)
www.HolyGrailBodyTransformation.com 19
Tom Venuto
Conclusion
The key to success in fat loss is not risk avoidance, but risk
management. Those who take no risks are those people who
arent trying anything.
Regarding high risk training methods, Kinakin points out,
High risk doesnt automatically mean that you will be
injured. It only indicates the possibility, not the certainty of
injury.
Describing nutrition and training techniques with
generalizations such as always use this technique and
never use that technique reduces the effectiveness of your
fitness experience by limiting your options.
Without the ability to make distinctions between risk and
benefit, you not only set yourself up for injury and
overtraining, you also may be missing out on much greater fat
loss than you are potentially capable of achieving, and you
may never achieve single-digit body fat or extreme levels of
leanness, if that is your goal.
All else being equal, the man or woman with the most choices
and possibilities for action is the one who is most likely to
succeednot the person who always plays it safe.
www.HolyGrailBodyTransformation.com 20
Recommended
Fat-burning and
Muscle-building
Resources
BURN
THE FAT
FEED
THE MUSCLE
Tom Venuto
Tom Venuto
Why you MUST understand energy partitioningthe fat-burning, musclebuilding process BEYOND CALORIES IN vs CALORIES OUT!... This is the
key to forcing your body to drive energy and protein INTO MUSCLE CELLS
and pull calories OUT OF FAT CELLS!
The power of hormones to dramatically shift fat to muscle... Discover what steps
you must take to achieve hormonal control for maximum muscle growth and fat
loss... This is MUST-HAVE information because, if your hormones are out of
whack, the game is over.
The 5 X2 Factors that influence your ability to gain muscle and lose fat at the
same time... They all depend on your current body composition (lean or fat) and
dieting status (dieted down or not dieted down)... Depending on which category
youre in, it can totally change your approach.
How to choose the right body transformation goal: Should you focus on burning
fat, gaining muscle or doing both at the same time? If you pursue the wrong goal,
youll be wasting time and you might even get fatter.
How to steal the proven system of training periodization from world class
athletes and apply it to your muscle-building and fat-burning goals... Plus, how
nutritional periodization might be the single biggest breakthrough for building
muscle and burning fat at the same time.
5 post-workout nutrition strategies to improve muscle growth and optimize
recovery from your workouts... Forget fancy post-workout nutrition calculations
or expensive supplementsthese tips are so easy to apply, youll kick yourself
for ever thinking this was complicated.
Carb tapering and carb targeting strategies explained for the new decade... These
are the latest updates to the time-tested techniques used by some of the best
bodybuilders, fitness models and figure competitors in the world.
Cycle dieting techniques under the microscope... Find out which methods work
and which ones will actually make you fatter.
Tom Venuto
www.HolyGrailBodyTransformation.com
Tom Venuto
Burn the Fat, Feed the Muscle is the #1 bestselling diet and fitness
ebook in the history of the Internet. In fact, its one of the best
selling ebooks on any subject in the history of the Internetand
theres a reason why
Its because thousands of women and men of every age are burning
off body fatnot muscle or water weightand theyre 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. Toms Burn
the Fat is 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, its not a weight loss program, its a fat loss program. This may seem like
semantics or wordplay at first, but once youve 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 youve failed to reach and maintain your ideal body weight. Burn the Fat shows
you exactly why its 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 mainstream diet
publications at your local bookstore.
www.HolyGrailBodyTransformation.com 25
Tom Venuto
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. Thats 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 discover 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. Theres 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. This line does a nice job of expressing the no quick fix
philosophy behind the entire book. In the rest of the book, youll learn the complete and
exact mechanics of fat lossexplained 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, its that it contains so much information
that some readers may find it a bit overwhelming. Those who are looking for a CliffsNotes
quick-start type of fat loss program, might be a bit intimidated 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 pounds in 30 days miracles at work here. Its 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 its not easy.
www.HolyGrailBodyTransformation.com 26
Tom Venuto
In terms of graphic design, Burn the Fat is a clean and professionally formatted PDF ebook.
Its a little on the plain side, being just text, but that makes it ideal for printing and reading in
the comfort of your favorite chair. Because of its 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 Fats 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, youre 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. (It is recommended that you take a look at the testimonials
page on the Burn the Fat website because some of the before and after transformations are
simply incredibleas 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
Venutos Burn the Fat:
www.BurnTheFat.com
www.BurnTheFatInnerCircle.com
www.HolyGrailBodyTransformation.com 27
Tom Venuto
www.HolyGrailBodyTransformation.com 28