If there really were a pill that burned off fat, there wouldn't be million overweight people in this country. Burn the Fat Feed the Muscle is based on real world results Many of the fat burning techniques used by bodybuilders and fitness models are controversial. Questioning the status quo could be like committing academic suicide and risking reputation, recognition and financial reward.
This book, while it does contain scientifically proven information, is based on real world results, not textbooks, laboratory experiments and classroom lectures. If you waited for scientific studies to validate every nutrition and training principle that bodybuilders have already demonstrated to be effective, you could be waiting a long time.
The proof as they say, is in the pudding! Be patient in the beginning — all the information in the early chapters will come together in the end It took me 14 years of work and study to compile this information.
It came from literally thousands of separate sources and years of in-the-trenches trial and error. As you work your way through the manual chapter by chapter, all the pieces will slowly begin to fit together.
The secret to finishing anything is starting it. Now get started! Everything you need to succeed is contained in these pages. Apply it! Knowledge applied is power, but knowledge unused is worthless. Begin using this information immediately.
Start with your very next meal. Start today! Start now! If you want to take it to the next level, ask about email mentoring or my week personal coaching program.
Please contact me if you have questions and by all means, please write and share your success stories with me. The simple procedure you must complete before you begin any diet or exercise program. This might be the most important chapter in this entire book — even though it has nothing to do with calories, protein, carbohydrates, fats, cardio, weights or anything else related to nutrition or training.
You see, there is a simple, but critical procedure you must complete before you lift a weight, jog a mile, start a nutrition program or even set foot in the gym. If you successfully complete this procedure, the nutrition and training will come easy and a lean body will soon follow.
If you ignore this step — like most people do - you are destined to fail no matter what you do or how hard you try. This crucial first step is goal setting. A lot has been said and written about goal setting — entire books have been devoted to the subject - but the truth is, most people never decide exactly what they want. Some people give their goals a fleeting thought, but most never get specific and commit their dreams and desires to writing.
This is unfortunate because the number one reason for failure in losing body fat — and in life - is the lack of clearly defined, written goals. Ziglar compares not having goals to shooting at a target with a blindfold on. Action without planning is the number one cause of failure. The difference between knowing what to do and doing what you know. Now that you have this program in your hands, knowing what to do will no longer be a problem.
However, gaining knowledge is only half the battle. The far greater challenge for most people is applying that knowledge and taking action. There is a big difference between knowing what to do and doing what you know. Goals are the bridges that span this gap. Goals, when properly planted in the subconscious mind, produce action. Goals create energy and motivation. Goals get you out of bed early in the morning and into the gym.
The secret to staying motivated all the time is to set emotionally charged goals — in writing - and to stay totally focused on those goals day and night, without taking your eyes off them. A goal with a purpose is the fuel that propels you forward. The behaviors that are produced by subconscious conditioning are more commonly referred to as habits.
Fortunately, you can re-program your subconscious mind with positive instructions and become a creature of positive habit, just as easily as you can become a victim of negative habits. It all begins with a conscious decision and written goals. The power of the thought After competing in dozens of bodybuilding competitions and helping thousands of people with training and nutrition programs, I have become firmly convinced that the most important part of getting in great shape is simply making up your mind to do so.
You get in shape by setting goals and thinking about them all day long. I know that sounds a little strange, but stay with me for a minute and I'll explain. I'm not saying you can simply "think yourself thin.
Obviously you have to exercise and eat the right foods. It works because it harnesses the awesome power of your subconscious mind, and your subconscious mind guides your behavior. The conscious mind is the rational, logical, analytical, thinking part of the mind.
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. Mark Cheng, L. Ac, Ph. The national bestseller with the ultimate program to lose body fat and build muscle-and keep the weight off for good By now, we all know that we gain fat when we take in more calories than we burn. But we're not always rational creatures when it comes to food and exercise. Tom Venuto provides a sound plan that will help us put the brakes on overeating by pinpointing the mental roadblocks and emotional eating patterns that are preventing us from losing weight for good.
Guiding readers to dig deeper, The Body Fat Solution explores:? Why it is so difficult to balance calorie output with input? What prevents people from eating appropriately and exercising more? The emotional and psychological factors that sabotage success The Body Fat Solution shows how to personalize an eating plan that takes into account your unique metabolism and calorie needs, while offering delicious new menus.
Tapping into his years of training expertise and personal experience, Venuto helps readers change their relationship with food, empowers them to take charge of their lives, and delivers a program that promises dramatic and permanent results. It's time to learn how to burn fat fast - even if you've failed in the past! Burning fat is easy Sweating through boring exercise sessions that they don't really enjoy.
Making themselves miserable eating salads, low fat foods and struggling like hell resisting their favourite treats. It doesn't have to be this way. You CAN lose fat fast and get in the best shape of your life - even if you've always struggled to shed the pounds.
This fat burning book shows you how. Extreme diet plans, exercising 5,6,7 days per week, and getting fed up with it all is not the answer. In fact, that type of approach usually results in a never-ending cycle of losing weight, then piling it all back on again. Burn Fat Fast delivers ultra effective strategies that only the few seem to know about.
Ones you've probably never heard of. Ironically, the strategies in this fat loss book prove time and again to be the most effective. Rather than banning all your favourite foods and following fad diets, these 'fat burning secrets' focus on supercharging your sluggish metabolism.
They force your body to use up its fat stores This fat burning book is your saviour! It is split into four parts covering meal timing, the most effective exercises to lose fat, nutritional advice that's easy to maintain, and clever fat burning hacks.
Lose fat gain muscle, improve your health and fitness, increase your confidence Marc McLean, personal trainer and health and fitness author, shares his secret strategies for blitzing bodyfat.
The chapters include clear instructions that are easy to follow, along with the amazing stories of some of his clients who have transformed their bodies and health following the advice included in this book. You can achieve the same! Shawn Phillips is an internationally respected strength and fitness expert who has helped athletes, celebrities, and tens of thousands of others over the past twenty years. Strength for Life is an easy-to-implement program to help you get in fantastic shape, enjoy abundant energy, and maintain a lean, strong physique—not just for 12 weeks but for the rest of your life.
Through his own life experience, Shawn Phillips has recognized this challenge and risen to it, literally reinventing fitness with a results-oriented program that you can embrace even with your hectic schedule and do either at home or at the gym. For those forty and beyond, you can look forward to recapturing the energy and vitality you thought you had lost. By following Strength for Life, you will make yourself stronger, leaner, sharper, and more confident. And most important, strength is about having a reserve, a deeper, fuller capacity of body, mind, heart, and soul.
If you want to burn fat, build lean muscle, and get strong, you need to train like a bodybuilder! Natural bodybuilder and two-time Ms. Figure Olympia Erin Stern knows what it takes to build a body the right way.
Now you can use the same natural bodybuilding techniques Erin uses to build lean, strong muscle and create a strong, ripped physique. In Train Like a Bodybuilder, Erin takes you through her techniques and teaches you everything you need to know, including how to plan workouts, how to bulk up, how to cut fat, how to use nutrition to maximize the benefits of your hard work, and how to take advantage of the essential mind-muscle connection to get the results you're seeking. Here's what you'll find inside: Over 60 exercises with beautiful step-by-step color photography, each broken out by major muscle groups, with cardio exercises to ensure you're achieving maximum fat burn 10 expertly crafted workouts that span from 4 to 6 days and cover all the major muscle groups to ensure you'll never get bored doing the same routine Expert guidance on nutrition, training techniques, supplements, equipment, and more Whether you're just getting started or are looking to take your training to the next level, Train Like a Bodybuilder has everything you need to get the strong, ripped physique you've always wanted to have!
Provides a culturally tailored diet and lifestyle modification program for South Asians living around the world. Sleep 2 hours per day and perform better than on 8 hours? Lose more fat than a marathoner by bingeing? Indeed, and much more. The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body using data science. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation.
From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss fixated on one life-changing question: For all things physical, what are the tiniest changes that produce the biggest results? Thousands of tests later, this book contains the answers for both men and women. There are more than 50 topics covered, all with real-world experiments, many including more than test subjects.
You don't need better genetics or more exercise. You need immediate results that compel you to continue. Skip to content. Burn the Fat, Feed the Muscle. Burn the Fat Feed the Muscle. Built for Show. Built for Show Book Review:. Strong Is the New Skinny.
How I Did It. Maximum Muscle Minimum Fat. Bigger Leaner Stronger. Bigger Leaner Stronger Book Review:. Walking Out for Weight Loss. Many fitness experts have touted this book as simply the greatest fat loss book ever. Is it? Read on and see what this author found out about this fitness program. At pages, Burn the Fat Feed the Muscle is not a book to sit down and expect to read chapter by chapter in one sitting. It is sold as an E-book and can be printed or read from the computer.
Printing it out is a good idea due to its size — that way it could be referred to even when away from the computer. Burn the Fat Feed the Muscle is not a body building book, but it book does explain why muscle building exercises are important for fat burning, plus it teaches you how to lose fat while at the same time preventing muscle loss.
He stresses that fitness is not just about weight loss and that weight loss is not to be confused with fat loss. He stresses the importance of lifestyle changes in the process of burning fat in order to live healthier lives even after attaining fat loss goals.
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