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Burn The Fat, Feed The Muscle By Tom Venuto
How to lose stubborn body fat - natural bodybuilding champion reveals all the secrets...

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Burn The Fat Inner Circle

The Internet's Premier Fat Loss Support Community And Education Resource Center...

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Brink's Bodybuilding Revealed
Independent researcher reviews popular bodybuilding supplements and reveals how to build solid lean muscle...
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The Body Of Your Dreams MP3 Audio TeleSeminar By Tom Venuto
Scientifically proven ways to burn fat, build muscle and sculpt the healthy, lean body you deserve...
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The Fat Burn Files By Tom Venuto
10 uncensored interviews with a renegade fitness guru reveal the amazing body-changing secrets...
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Fit Over 40 By Jon Benson and Tom Venuto
How an obese couch potato - ordered to " lose weight or die" - discovered an amazing anti-aging fitness secret...
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Firm And Flatten Your Abs By David Grisaffi (Foreword by Tom Venuto)
Quickly Shrink Your Waistline, Lose Body Fat, Eliminate Low Back Pain And Develop A Stunning Set of Six Pack Abs...
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What Is A Realistic Fat Loss Goal?
By Tom Venuto

1st Place Over 40 Winner Jacqui O.

QUESTION: Dear Tom, I read every single word on your website today - even your "disclaimer" about testimonials from your contest not being typical results. You always sign your emails "Expect Success" and I like that, but this all made me wonder, what SHOULD I expect? What results can a 54 year-old woman with an office job who can, at most, devote 1 hour a day to exercise, expect? A realistic answer, please. I'm overweight and my BMI is approx 27%. Thank you. --Sandra

ANSWER: Well first of all, your willingness to do up to an hour a day of exercise speaks volumes. Most people are looking for a short cut right out of the gate.

You have an impressive work ethic - and provided your nutrition is spot on, I believe you can accomplish a lot.

An hour a day by the way - if you mean formal training - is MORE than enough to make great things happen. In fact, even for very dedicated trainees, I often say that 5 hours a week total for all formal training combined can really make things happen.

I also often say that if you're doing 5 or 6 hours of training per week, and you're not getting excellent results, you can rest assured it's not a training problem, it's a nutrition problem (or failure to comply to a good nutrition plan you already have).

As for what you can expect - results may vary from person to person but as the website says, 1 to 2 lbs per week of fat loss is typical.

One reason it varies is due to body size. Very overweight individuals can often drop more than 2 lbs per week, sometimes substantially more. The loss is relative to your starting weight, so keep that in mind.

The reverse is also true, some people who are down to the last 10 or so, if they're expecting 2 or 3 lbs a week, so as to hit that goal in only 3 weeks or so, that might not be realistic. The leaner you are the slower the continued fat loss usually is.

(On a related side note, that is why most bodybuilders like myself, only aim to drop about a pound a week before contests-we don't have all that much left to lose and losing it fast without losing muscle is difficult to do).

In the first week or two, many people see much faster weight loss, especially if they decided to reduce the calories in the form of carbs (carbs cause an extra drop on the scale from water and glycogen weight).

Do remember though that water weight loss comes right back on when you rehydrate or carb back up.

So in summary, it's somewhat uncommon for most people to drop much more than 2.5 to 3 lbs per week of pure fat. If the body weight loss on the scale is more than that, it's usually water weight.

Exception: If someone is heavy, then 1% of total body weight per week is not uncommon.

The important thing we teach in Burn the Fat, Feed the Muscle is Body composition, and how your goal is not merely losing pounds on the scale, but improving your body composition and transforming your body.

It's not how much you weigh as much as it is what part of your weight is muscle and what part is fat - that's body composition.

To manage your expectations, it's also important to know that almost nobody reaches their long term destination in a straight line of travel.

Instead, they zig zag their way to their goal, being off course most of the time, in reality, and simply correcting course all along the way. As long as you have a clear destination in sight, it's not difficult to do.

Without clear goals, well, good luck. The key is the course corrections and the mental attitude to not lose heart when you are temporarily off course.

If you think about it, an airplane or guided missile or torpedo is off course most of the time too; but It has a computer system - a cybernetic mechanism - that realizes when it is off course, then it zeros Back in on the target and when using that kind of "feedback loop system", it always hits its target.

As for the "not typical" results from our body transformation challenges, yes that is true. I would not promise that anyone and everyone will get those types of results under normal circumstances.

"Haters" often show up and say, "steroids, photoshop, blah, blah, blah." But the truth is all the transformation photos we have ever published are real and legit and the results occured in as little as 49 days, just like they say.

But the truth also is, these results can't be expected not only without very hard work, but also without some special conditions...

There are 2 things which have produced the exceptional transformations you see in a lot of our before and afters and this is quite important, for honesty and for disclosure on my part - and for you to understand if you want better results.

One is that we run transformation contests with prizes, which help to increase motivation. You may or may not enter one of our Challenges, but if you don't, then you have to ask yourself, "what will MY motivation be?"

The simple way to pull out your motivation is to ask the questions, "WHY do I want to archive my Goal? Whats important to me about achieving my goal? How will my live change when I achieve this? Why is That important."

Behind every success story is a powerful reason why.

Two is that you can never ever underestimate the negative influence of toxic people and never underestimate the power and influence of a positive support group.

The best success stories we've seen took place in our Burn the fat inner circle support group / forums during one of our challenges.

The accountability, the support, the friendship, the encouragement, the camaraderie, has to be experienced to be appreciated.

So if you don't plug in with us, you have to ask yourself whether you have the support you need in the real world; Friends, family, workplace.

If you have negativity among co workers or friends, it's a must to counterbalance that with positive support if you can't get away from those energy vampires and dream-stealers.

Good news: 1 genuine support partner can counterbalance 10 of those toxic people! :-)

I truly believe that if you have a great program (which MUST include training and nutrition - NOT just a diet), a goal with a powerful reason why you want to achieve it and a strong support system, you cannot fail.

You will not only get results, you will dramatically increase the odds of being one of those success stories with above average results like the ones you may have seen in our success story photos and member profiles.

Oh, and last but not least - the 40 to 50-something crowd has always dominated our contests!

See a couple of examples of rapid fat loss at any age here:

Gary V. won our Burn The Fat Holiday Challenge this age 52!

Top 3 women in our last burn the fat challenge (overall winner - over 40!)

Train hard and expect success,

Tom Venuto

About Tom Venuto

Tom Venuto is a lifetime natural (steroid-free) bodybuilder, freelance writer and author of Burn The Fat, Feed The Muscle (e-book) and the national bestseller, The Body Fat Solution (Avery/Penguin, hardcover). Tom’s articles have been published on hundreds of websites and he has been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Muscle and Fitness, Men’s Fitness, Men’s Exercise as well as on dozens of radio shows including Martha Stewart healthy living (Sirius), ESPN-1250 and WCBS. Tom is also the founder and CEO of the Internet’s premier fat loss support community, the Burn The Fat Inner Circle.

Burn The Fat Feed The Muscle (The "Fat loss bible")

About Tom Venuto

Tom Venuto is the author of the #1 best seller, Burn The Fat, Feed The Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models (e-book). Tom is also the founder and CEO of the premier fat loss support community, the Burn The Fat Inner Circle. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and lose inches of stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom's Fat Loss website at:

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