The body fat solution : five principles for burning fat, building lean muscles, ending emotional eating, and maintaining your perfect weight

269 Pages·2009·2.13 MB·English

by  L. J.

THE BODY FAT SOLUTION
THE BODY FAT SOLUTION
Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining
Your Perfect Weight
TOM VENUTO
AVERY
a member of
Penguin Group (USA) Inc.
New York
Published by the Penguin Group
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Copyright © 2009 by Tom Venuto
All rights reserved. No part of this book may be reproduced, scanned, or
distributed in any printed or electronic form without permission. Please do not
participate in or encourage piracy of copyrighted materials in violation of the
author’s rights. Purchase only authorized editions. Published simultaneously in
Canada
Photographs by Jason Jaskot
Library of Congress Cataloging-in-Publication Data
Venuto, Tom.
The body fat solution: five principles for burning fat, building lean muscles,
ending emotional eating, and maintaining your perfect weight / Tom Venuto.
p. cm.
ISBN: 978-1-4406-8555-2
1. Weight loss. 2. Reducing exercises. 3. Nutrition—Psychological aspects.
I. Title.
RM222.2V46 2009 2008042612
613.2'5—dc22
Neither the publisher nor the author is engaged in rendering professional advice
or services to the individual reader. The ideas, procedures, and suggestions
contained in this book are not intended as a substitute for consulting with your
physician. All matters regarding your health require medical supervision.
Neither the author nor the publisher shall be liable or responsible for any loss or
damage allegedly arising from any information or suggestion in this book.
While the author has made every effort to provide accurate telephone numbers
and Internet addresses at the time of publication, neither the publisher nor the
author assumes any responsibility for errors, or for changes that occur after
publication. Further, the publisher does not have any control over and does not
assume any responsibility for author or third-party websites or their content.
Acknowledgments
W
riting a book might seem to be a solo endeavor, but although you have to do
it alone, you can’t do it by yourself. I’m grateful to all those who supported,
influenced, and believed in me during the journey to take this book from dream
to reality.
First and foremost, I’d like to thank and acknowledge my agent, Stephen
Barbara of the Donald Maass Literary Agency. Quite simply, The Body Fat
Solution would not exist without you and your persistent efforts. You didn’t just
believe in this book, you believed in me. I’d also like to thank Megan Newman,
Miriam Rich, and the team at Avery for believing in the integrity of the message
in this book and helping bring it to the world…and thank you for your infinite
patience.
To my mom and dad: thank you for your help, support, all the hours you let
me bounce ideas off you, and, more important, for always encouraging me to
pursue my dreams and be true to myself. And to my brother, Steve, thanks for
the support. Can we go to Vegas now?
Some of the psychology and behavioral change principles in this program
are based on Neuro-Linguistic Programming (NLP). I’d like to acknowledge
Richard Bandler and John Grinder as the cofounders of this technology for
personal change and modeling human excellence. Special thanks to Richard
Bandler and John LaValle for making these teachings available through the NLP
society. Barbara Stepp—thank you for being a legendary coach and teacher.
Thanks to Doug O’Brien, Jonathan Altfeld, and Robert Dilts for your excellent
work on beliefs. To Pete Siegel, hypnotherapist, peak performance coach, and
all-around human dynamo—thanks for the encouragement.
To the giants of the personal development industry: Jim Rohn, Brian Tracy,
Bob Proctor, Mark Victor Hansen, Jack Canfield, Denis Waitley, Steven Covey,
Tom Hopkins, Tony Robbins, the late Earl Nightingale, and the “Father of
Motivation,” Dr. Wayne Dyer. Thank you for doing what you do. Personal
development has helped make me the person I am today. I hope that many more
people discover that only by standing on the shoulders of giants can we see
beyond our present horizons.
To Richie Smyth: everyone should have a trainer. Not everyone is lucky
enough to have the best one, as I do. To Kyle Battis and John Sifferman: thanks
for holding down the fort while I was in my writing cave. You guys rock. To Lee
Howard: thanks for helping me polish up the first drafts of my manuscript. To
Christian Dilalla for the cover shot and Jason Jaskot for the exercise photos. To
our models, Liz and Joey, you were great!
I’m indebted to all the practitioners and researchers who are doing such
fabulous work in the fields of nutrition, training, and the psychology of weight
control today. Those who influenced this book especially include:
Dr. Brian Wansink, for the brilliant research on mindless eating; Dr. Judith
Beck, for the superb work in cognitive psychology applied to weight loss; Dr.
Charles Garfield, for the classic work on peak performance; Dr. John Bargh and
Dr. Tanya Chartrand, for your insightful work on the unconscious mind; Barbara
Rolls, Ph.D., for the clinical research and accessible writings on energy density;
Rena Wing and Dr. James Hill, for the outstanding work with the National
Weight Control Registry; Dr. John Berardi, for some of the best fat-loss and
sports-nutrition information available today; Alwyn Cosgrove, for the excellent
work on designing training programs for fat loss and for sharing it with other
fitness professionals; and Ian King, for influencing many of my philosophies on
strength training.
Finally, I thank the hundreds who gave me the privilege of being their
personal trainer through the 1990s and early 2000s, and to the hundreds of
thousands who have read my e-newsletters and supported me since I began as an
Internet writer in 1999. I would not be here in print today had all of you not
placed your faith in me as your trainer and coach for the first ten years of my
career and as your source of Internet information for the last ten.
Contents
Introduction
How Effective Does Your Fat-Burning Program Need to Be?
My New Solution for Millions of “Regular People”
What’s the Real Cause of the Body Fat Problem?
Whom This Book Is For
What You Can Expect from the Body Fat Solution
What You Must Give for the Body Fat Solution to Work for You
Part OneSetting the Stage
CHAPTER ONE •Body Fat: A New Understanding of the Problem
Who’s Really Right? What’s the Real Cause of Obesity?
The Body Fat Solution Three-Step Problem-Solving Formula
The True Causes of Body Fat and the Problems That Perpetuate
It
CHAPTER TWO •Body Fat Myths and Why We Believe Them
Question Everything
Eight Reasons We Are Susceptible to Weight-Loss Myths
The Eight Biggest Body Fat Myths
Be Careful: Cause and Effect Can Be Tricky
CHAPTER THREE •Attitudes and Beliefs That Set the Stage for
Success
Attitude: Perception Is Reality
Reframing with Words
Reframing Meanings
Reframing to Eliminate Excuses and Resolve Inner Conflicts
The Miraculous Power of Belief
What Are Beliefs?
How to Identify Limiting Beliefs
Challenging and Weakening the Old Limiting Beliefs
Installing New Success Beliefs
Seven Essential Success Attitudes and Beliefs That Make Change
Possible
Change Can Happen in an Instant
CHAPTER FOUR •Freedom from Emotional Eating
Why You Eat When You’re Not Physically Hungry
How to Tell the Difference Between Physical and Emotional
Hunger
The Truth About Physical Hunger and Dietary Restraint
Stop “Waisting” Your Food
The A.W.A.R.E. Formula: Five Steps That End Emotional
Eating
Beliefs and the Power of Metaphor
Identifying and Replacing Beliefs About Food That Lead to
Emotional Eating
Four Core Beliefs That Highly Fit and Lean People Have About
Food
Ten Beliefs and Affirmations About Food for Balance,
Happiness, and Long-term Success
The Importance of Appropriate Behavior
Belief Power Versus Willpower—No Contest
Part TwoThe Five Principles
CHAPTER FIVE •Mental Training Solution: Setting Goals and
Reprogramming Your Mind for Automatic Success
Your Brain: Goal-Seeking Supercomputer
The Real Secret to All Success
You Think Less Than You Think
Your Brain Works Faster Than You Can Think
Turning Positive Behaviors to “Autopilot” Mode
The Reticular Activating System—Your Brain’s “Important
List”
Attention, Attraction, and the Unconscious Mind in Goal
Achievement
Be Careful What You Ask For—You Just Might Get It
How Habits Are Developed and Strengthened
Goal Setting and Mental Reprogramming: A Scientific Approach
Programming Your Goal into Your Mind with Spaced Repetition
Eight Mental Training Tools to Program Your Unconscious Mind
for Success
CHAPTER SIX •The High-Low Nutrition Solution: How to Burn Fat
Automatically and Feel Fuller on Less Food
Is a Calorie Just a Calorie?
A Different Definition of Counting Calories
The Selective Reduction of Calories
The Macronutrients: Protein, Carbohydrates, and Fat
The Ten Body Fat Solution Nutrition Rules
Body Fat Solution Nutrition in a Nutshell
CHAPTER SEVEN •The “E-Max” Fat-Burning Solution: Maximizing
Your Metabolism and Burning More Calories Twenty-four Hours a
Day
The Diet-Versus-Exercise Debate Explained
Two Sides to the Fat-Burning Equation
The Four Factors of E-Max
The Critical Factor
The Six Points of Energy Expenditure
The Body Fat Solution Cardio Rx: What Kind, How Long, How
Often, How Hard, and Other Frequently Asked Questions
About Fat-Burning Exercise
High-Intensity Interval Training (HIIT)
Cruise Control Cardio (HISS)
Does It Matter What You Burn? The Fat-Burning Zone
Debunked
Do You Have to Do High-Intensity Exercise?
Do You Have to Exercise in One Long Session, or Can You Break
It Up?
Do You Need to Count How Many Calories You Burn?
Does It Matter When You Burn the Calories?
NEAT Ways to Burn More Fat
Do Whatever You Can…Right Now