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Weight Loss Exercise

Use Small Victories to Fuel Success


Small victories are all that are needed to get to big success. I know that this may make sense from the outside but if we dig in it makes ever more sense.

Use Small Victories to Fuel SuccessI heard a story yesterday about the swimmer Michael Phelps. Phelps when he was training for year would have a very meticulous schedule. He would wake up and have a certain meal for breakfast. He would warm up doing the exact same warmup for the exact same time. Then it was time to get ready to swim and he would listen to an unchanging playlist on his ipod to get him ready. He would step up on the starting block, then step down, and then step up again, and get ready to race. The race itself is just the end of the whole process.

All of these little bits of very scheduled routine are actually building small victories, the schedule that has these little things involved will help your mind see them as victories which will give you the courage and belief that you can make bigger wins.

We all like to have a routine. A routine means that you don’t have to think about what is next because it is but if you think about the way you start the say. Get up, get showered, breakfast, brush teeth, leave the house, go to work. This routine is all a way to look at the easy and routine way to start your day. Why not make little changes that will start little victories yourself first thing in the morning.

Here are a couple of Small Victories to Try Now

As soon as you wake up, instead of dread or thoughts of tiredness, just think of five things that you are thankful for from yesterday or that you will have today. Start on the positive.

Burn the Fat Feed the Muscle
burn the fat feed the muscle is an exercise and diet program. My review of Burn the Fat shows that it is designed and written by an ex-pro natural bodybuilder but is a system that was written for regular guys and gals. Teaching you how to workout and eat to lose weight.

Or while standing at the kitchen counter and pulling out a piece of paper while you are getting breakfast ready. spend 60 seconds making a list of the most important things to get done today.

And one habit I have really made over the last few months in my morning routine is to listen to podcasts instead of the news on the radio. We get hit by news all the time but I learn in the car on the way to work instead and it gets my mind flowing.

Small Changes Can Have a Giant Effect

When you make these little changes in the morning, these small victories then when bigger things happen, like having to really push your workout, turn down cake or going out for lunch in the office, then these positive small victories are going to have made a big difference to your willpower and success

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Categories
Weight Loss Exercise

The Caveman Diet



I receive a monthly newsletter from Tom Venuto, the famous fitness book writer that wrote Burn the Fat Feed The Muscle (link to the review I did a little while ago of the book). He had a great question and answer that I wanted to share about The Caveman Diet, a diet that I myself had never heard of.

QUESTION:

Hi Tom,

The Caveman DietYour Burn The Fat, Feed The Muscle ebook was an eye-opener for me. I am following your advice closely with very good results. I’m a semi professional windsurfer and a mountain biker, and especially for the latter I need to be as lean as possible. Thanks in large part to your program, I’m well into a single digit body fat and dropping.

Just recently I came across a book called the paleolithic diet and I was wondering if you ever heard about it? What’s your opinion on this book? Is it worth reading if I already have your book? Is the program any good?

Regards,

Mariusz G.
Poland

ANSWER:

The “paleolithic,” “stone age,” “cave man,” or “neanderthal” eating plans have been around for a while and there are quite a few books that have been written on the subject.

In general, with a only few minor constructive criticisms, I think they are right on point, and will benefit your health and definitely your fat loss efforts.

What is the Caveman Diet?

A “Paleo Diet” is actually quite similar to my Burn The Fat program, only with the starches and grains (and dairy products) removed completely.

In fact, a “paleo” or “cave man” diet is very, very similar to the “contest” (bodybuilding or physique) diets I recommend in Burn The Fat, Feed The Muscle and this is most definitely a great way get very lean, very fast.

The Caveman Diet

Paleo Diet Food

On physique competition diets (bodybuilding, fitness, figure, etc), you leave the lean proteins, lean meats, nuts and seeds, the green veggies (fibrous carbs), and some fruit in the diet, while reducing or removing ALL processed foods and SOME of the grains and starches. (usually the dairy products go too).

When it comes to MAXIMUM FAT LOSS, the removal or reduction of grains and calorie dense starchy carbs in favor of lean protein and veggies will definitely help speed the process – even if that’s only because it reduces caloric density of the food intake, although there are other reasons. Lean protein (fish and meat) + good fats nuts + lots of green veggies + some fruit = LEAN! And thats basically what the “paleolithic” diets recommend, because the principle there is to eat like our “stone age” ancestors did – before there was McDonalds, Coca Cola and other junk food.

The premise is that since our genetic code (the human genome) has changed less than 0.02 percent in 40,000 years, this means that our bodies are still expecting to get the same foods and nutrition they were getting 40,000 years ago.

By eating what our “stone age” hunter and gatherer ancestors ate, say the paleo diets, we will rid ourselves of the health problems and the obesity problem that has only recently begun to plague us as a result of modern lifestyle and processed manmade foods.

What was Food Like in Caveman Time?

Forty thousand years ago, you had to eat nature-made food. There was no food in cans, boxes or packages was there? The packaging was peel, a skin or a shell!

There were no TV dinners. There was no drive in fast food. There were no convenience stores.

There was no corn syrup. There was no white sugar. There were no hydrogenated oils. No chemicals. No preservatives. No artificial anything

There was only what could be hunted and gathered: Meat, fish, nuts, seeds, plants, vegetables, fruits.

My only real constructive criticism is that some of these programs not only recommend removal of all grains and starches (and even dairy), they outright condemn them – sometimes unfairly, I believe.

They say that agriculture arrived on the scence only 10,000 years ago so foods produced as a result of agriculture should also be on the “banned” list and that includes 100% whole grain products and even rice, potatoes and other starches which are not manmade.

Are all Starches Bad?

the truth is there are some starchy carbohydrates and grains which are very minimally processed or completely unproceseed (the only processing being cooking).

Also, some people can metabolically handle starches and grains just fine, while others cannot. The same can be said for dairy products.

This is known as metabolic individuality. Because this individuality exists from person to person, I don’t believe it’s necessary to recommend that “EVERYONE” cut out “ALL” the starches and grains “ALL” the time.

I do believe that many people are getting an overdose of refined carbs and sugar and that moderating intake of concentrated carbs almost always accelerates fat loss.

However, the nutrition program you choose should depend on your metabolic/body type, your current body composition and state of health as well as your goals (maximum fat loss vs. muscle growth vs. maintenance, vs. endurance athleticperformance).

I don’t believe that “agriculture” and everything that came with it is “evil.”

I believe that highly processed and refined and packaged foods are the “nutritional evils” we should be aware of.

To remove brown rice, 100% whole grains, sweet potatoes, oatmeal, legumes and so on for healthy carb tolerant people, especially those who are highly active and or already at a normal body fat level doesnt make a lot of sense to me.

In particular, for athletes with a high energy expenditure, eating the concentrated complex, starchy carbs and grains – from natural sources – can be quite important.

Sure, there are some “renegade’ nutritionists who prescribe high fat diets for endurance athletes and claim that will provide high energy and high performance, but that is controversial.

Also, an explanation for athletes successful on such plans may be that they are metabolically suited for more fat and protein to begin with, so that conclusion shouldn’t be generalized to everyone.

thats the trouble with so many programs — the creators might say, “It worked for me and for some of my clients, so this is the way EVERYONE should do it.”

Everyone is different, so the true inquiring minds will inquire about what is best for THEM, not the other guy… In the case of highly active healthy people and athletes, I would lean towards a decent amount of natural carbs forperformance goals (and pull back on starches and grains when goals change to maximum fat loss).

The key word here is NATURAL!

There is a HUGE difference between natural starches and grains and refined starches and grains.

For example, look at old fashioned unsweetened oatmeal versus sugary, white flour cereal grains. How can you throw those together into the same category??? They are no where near the same, but often they get lumped together by those who are adamantly “no-grain” or “no-cereal” allowed.

What about sweet potatoes? why cut something like that out of your diet? They are not processed or man made at all are they?

Aside from that minor quibble I have with some of these programs being too strict with their “Absolutely no grains or starch allowed,” there is a lot anyone can learn from the “paleolithic” eating concept.

The questions raised from these programs and books are good ones:

“What were we eating tens of thousands of years ago?”

“What are we genetically and environmentally predisposed to eat?”

“what has gone wrong with the modern day diet that has led to so much disease and obesity which didn’t exist thousands of years ago?”

What Should you Eat?

I believe that too many people get caught up in low fats or low carbs or whatever the trend of the month is, but the real source of our problem is neither fat nor carbs, it is an excess of processed, refined man-made food! (combined with a serious shortage of exercise)

If you study and understand the concept of eating according to your personal goals and your unique body/metabolic type first, which I discuss in chapter 5 of my book, Burn The Fat, Feed The Muscle, then I believe you will get even more benefit from the further study of the “paleo” eating concept, as you will be informed and flexible enough to adapt it to your personal situation.

Loren Cordain and Ray Audette have written two of the more notable works on the subject (the Paleo diet and Neanderthin). You can get either of these at almost any bookstore or Amazon.com. You can get my Burn The Fat program at http://www.burnthefat.com

ANY good nutrition program – for health or for fat loss – is going to be focused on natural foods and it will teach you how to get the processed food OUT and the natural food IN

keep in mind what Fitness Icon Jack Lalanne has always said,

“If man made it, dont eat it!”

THAT is the essence of eating how we’re supposed to eat!

Until next week, train hard and expect success,

Your friend and coach,

Tom Venuto, NSCA-CPT, CSCS
Certified Personal Trainer
Certified Strength Conditioning Specialist
Fat Loss Coach

Categories
Weight Loss Exercise

Burn the Fat Feed the Muscle – Complete Review

Burn the Fat Feed the Muscle Complete ReviewI was searching through the most popular fitness e-books a little while ago and ran into a book, Burn the Fat Feed the Muscle that seemed to be getting a lot of hype from others as the single best fitness book available.

A book by a natural bodybuilder was going to show people how to lose weight and actually gain muscle while losing weight?

Is Burn the Fat Feed the Muscle  the best fitness book out there? I had to see this book myself and decided to give it a review.

Burn the fat feed the muscle is an e-book that has been created by bodybuilding champion Tom Venuto that attempts to teach people all aspects of losing weight while gaining muscle. Many people have called Burn the Fat Feed the Muscle the greatest single best fitness book ever put together and with that kind of hype I wanted to go through chapter by chapter to see if this book really lives up to it’s reputation.

What does Burn The Fat Feed The Muscle include?

The Burn the Fat Feed the Muscle sales letter lists six bonuses which total about another 100 pages of information that I would rather not cover as they are bonuses and not the book itself. I would like to say though that these bonus books are a fantastic addition as they do a deep dive into some of the things that are truly important that no one seems to cover.

Just be aware that the book has a complete diet listed within it and these books are supplemental reports dealing with the burning questions that many people have and that is mainly: Why do certain foods make us fat and other foods do not?

 

Burn the fat feed the muscle book setup

Burn the Fat Feed the Muscle weighs in at an impressive 340 pages. The book is really solid and has not a single picture although there are some tables of information so there is a lot of reading to do. You can still print up the book but just as any other book on the internet you are going to have to either read the book on your computer or get it printed up.

I will not review each chapter individually but instead would like to go through an overview of the sections of the book as well as list some points that the author raises.

Burn the Fat Feed the Muscle Complete ReviewIntroduction -In burn the fat feed the muscle, Tom Venuto stresses the importance of some principles such as no quick fixes, weight loss is not the same as fat loss and that the book is not even just about fat loss but more about making people healthier.

Burn the Fat Feed the Muscle Complete ReviewGoal setting, strategies and motivation –As we all know goal setting is very important to reaching what you want with your health and although I have written extensively about this subject in the past Tom Venuto has done a fantastic job in burn the fat feed the muscle of really crystallizing the art of goal setting so that it will work much better for almost anyone.

Burn the Fat Feed the Muscle Complete ReviewBody types, how to identify what you need – This is the first place in burn the fat feed the muscle where I like the way that Tom Venuto has really broken down how people have different body types. Almost every trainer I have ever seen thinks that every person’s body will react the same way with the same diet and exercise and this book stops that idea dead in its tracks.

Burn the Fat Feed the Muscle Complete ReviewEating, Food, Liquids, and actual meal plans – Tom Venuto covers a couple of very important points that are very often overlooked in most other books and those are proper intake of liquids and foods that you should eat. Tom Venuto uses about 20 pages to cover foods that you should and should not eat including replacements for some of the bad foods that you are already eating.

Burn the Fat Feed the Muscle Complete ReviewSupplements – Tom Venuto, in Burn the fat feed the muscle, and I are of essentially the same mind on the use of supplements and how this industry is very good at marketing many overpriced products with very little benefits to almost any user unless they are in a very sickly state. Let’s face it, in North America our prosperity has not lead most people to under eat so the supplementation is not the most important thing.

Burn the Fat Feed the Muscle Complete ReviewHowever, Tom Venuto has included information on the most important supplements and I was a little surprised but happy to see how straightforward he is about many of the supplements in the bodybuilding industry and the effect that magazines advertising has had on the objectiveness if those magazines.

Burn the Fat Feed the Muscle Complete ReviewCardio training – We all know how important exercise is in losing weight and the diet that has been created in Burn the Fat Feed the Muscle is definitely geared toward having both cardio and weight training as an essential part of the package. I have never seen a diet that did not at least mention exercise but this book stresses it as very important part of the equation and many other diets would do their followers more justice by stressing a lot more exercise.

Burn the Fat Feed the Muscle Complete ReviewWeight training – What would you expect from a natural bodybuilding champion. Tom Venuto covers the exercises that you should do to gain strength and muscle as easily as possible and goes into a lot of detail with tactics that you have never seen before.

Burn the fat feed the muscle price and purchase information

Burn the Fat Feed the Muscle sells on the website for $39.00. This price seems to be in line with most ebooks and is a very popular price. Prices for e-books seem to be artificially low probably because of the lack of a hard bound product and some people’s lack of confidence. In purchasing this book there is a secure page in which to make the purchase so credit card information can be trusted across the internet and a third party takes care of the transaction so that there is no one person that has access to your credit card number but instead only secure computer systems do the transaction.

Burn the Fat Feed the Muscle Complete ReviewAlso Tom Venuto offers the book for only $39.00 plus an eight week money back guarantee. I like the guarantee because if you were to buy this book and decided after a few weeks that it is not something you want to follow then you should really deserve to get a refund.

….Here is a personal review…..

So far I have lost 37 pounds following your “Burn The Fat” guidelines. I was a tight size 18 and am now a loose 12. I weighed 202 pounds and now weigh 165. I feel great and I don’t feel deprived at all. I have changed my lifestyle and am thrilled with the results on every level. I am currently re-evaluating my goals because I BELIEVE I can do more than I ever thought possible.
Nena Nerhan

I have to admit it – I am really impressed by Burn The Fat Feed The Muscle

I was initially skeptical of Burn the Fat Feed the Muscle as I have seen a hundred “Miracle Diets” come and go over the years and did not expect anything more, even from a competitive bodybuilder. I am now though pleasantly surprised and happy to have found this book.

The real rant that I always have with exercise books is that books tend to be fads that just cover one subject whether it is right or wrong and I have far to many of those books already. At least I know that in 10 years Burn The Fat Feed The Muscle will still be relevant because every page in it makes sense.

On the positive side this book is really packed with a lot of detail on how to eat, what to eat, cardio and weight training plans as well as a easy to read style that definitely does away with the hype and does a very good job of realistically training a person to think, eat and exercise right to drop the weight that the want and need to live a healthier lifestyle.

…..And her is one last personal review

“Hey Tom, I just wanted to let you know that today I got my body fat tested using the Jackson-Pollack formula for skinfold, and ended up hitting 4% bodyfat!!!!!!!! Thank you for your guidance in your Burn The Fat manual, I feel like I owe you far more than I paid for the book. During this whole process, I became an ACE certified personal trainer and I’ve been trying to pass on some of your thoughts and motivation to my clients. Thank you!”
Eric Spring
Melville, NY

In an industry that is full of fads, quick fixes and hype, Burn the Fat Feed the Muscle, although relying on hype in its sales letter definitely does not fall into this trap in its content. I think that this book just may be the best fitness book around. I highly recommend this book for people that are just starting to improve their health as well as to people that have a last few stubborn pounds to lose.

Burn the Fat Feed the Muscle Complete Review

I feel strongly enough about this book that as a bonus I am offering you four free e-books if you purchase Burn the Fat Feed the Muscle though a link on this page.

Burn the Fat Feed the Muscle Complete ReviewThe e-books are:

  • -101 Diet Tips (A great addition to everything else you will learn here)
  • -Skyrocket Fat Loss (A Tom Venuto Interview that spans 41 pages)
  • -Training and Nutrition Secrets (65 pages of secrets that almost no one knows)
  • -Losing weight without starving yourself (61 pages about…well I guess the title says it all)

After you have purchased Burn the Fat Feed the Muscle just email me at bill @ nadraszky . com (just click the link) and I will forward the books to you.

I am sure you are really going to enjoy Burn the fat Feed the Muscle and please let me know how you liked it in the comments below