Old BFFM Review

Burn The Fat, Feed The Muscle (BFFM)


Further down the page, I review Tom Venuto’s bestselling ebook Burn the Fat, Feed the Muscle (BFFM), but some people have said that the main review is too long! Ok, fair enough. If you are in a rush to get to the nitty-gritty, here it is:

This ebook is written by Tom Venuto, an expert on fat loss and fitness. It tells you in plain English what you have to do to lose weight and get fit. I wholeheartedly recommend this ebook to you. Click here to go to the BFFM website or click on the picture of the ebook cover.

If you have more time, read the review below then go to the BFFM website!


I first heard of Tom Venuto about 4 years ago. I don’t know him personally but I’ve seen video clips of him, and listened to his podcasts. He seems to be a really nice, intelligent guy with a passion for helping others.  ‘Mister Venuto’ sounds a bit formal and everybody else calls him Tom , so what-the-heck, I’ll refer to him as ‘Tom’ too! You might like to go to and watch a tour of Tom’s kitchen to get an idea of what he’s like.

I enjoyed reading Tom’s fitness articles so I signed up to his mailing list. After receiving several informative newsletters from him, I eventually decided to buy BFFM. When I read it, I was really inspired – I’d been looking for a fat loss book that treated the reader as an intelligent adult, not a stupid, impatient child. BFFM is that book! I knew that fat loss wasn’t easy for most people, so why did most diet programmes lie about it? The answer is that many people want a quick fix. They don’t want to know about hard work, but they are cheating themselves – it’s the hard workers who get the great results. You don’t get to look slim, healthy and sexy by watching TV and eating junk food, or by starving yourself, taking pills, drinking strange drinks, living in a sauna…

Tom Venutoblog here on this site. That’s why I seek out this kind of book, and try to follow the advice given. (You can see how I’m doing in the blog progress report category.)

One comment I should add here – though Tom is a bodybuilder, BFFM isn’t primarily aimed at bodybuilders – it’s for anybody who wants to lose body fat to develop a slim, healthy body. I admire Tom’s physique, but it’s not one that I personally aspire to. It would take a lot of hard work to get to look that defined, so don’t have any worries about ‘accidentally’ becoming muscle-bound – it isn’t going to happen. If you really want to look like that – follow the suggestions in the book, and work very hard in the gym!

My Review

Here is a list of the individual chapters headings:

Chapter 1: Goal setting
Chapter 2: Why 95% of all conventional diets fail
Chapter 3: Body composition
Chapter 4: Charting your progress
Chapter 5: Metabolic individuality and your body type
Chapter 6: The law of calorie balance
Chapter 7: Secrets of meal frequency & timing
Chapter 8: Macronutrient ratios
Chapter 9: Good fats vs. bad fats
Chapter 10: Protein
Chapter 11: Clearing up carbohydrate confusion
Chapter 12: How to get really lean
Chapter 13: The importance of water
Chapter 14: The BFFM eating plan
Chapter 15: Lowdown on supplements
Chapter 16: Cardio training secrets for fat loss
Chapter 17: Weight training for fat loss
Appendix: Useful nutritional data and meal plans

The gist of the book is that you must:

Set your goals, both short- and long-term. Make them ambitious and get yourself fired up about achieving them.

Understand why conventional ‘diets’ fail and why you should adopt a more intelligent, steady approach to your fat loss.

Make sure that you understand that your goal is really to lose fat not just weight. It is important to maintain or even increase lean body mass (muscle) by combining healthy nutrition with regular exercise. This should be a mix of aerobic exercise (‘cardio’) and weight training. Choose activities that you enjoy and can stick to long-term.

Monitor your progress – if things are going well, keep doing what you are doing. If you are not making as much progress as you’d planned – analyse your results and modify your program accordingly.

Understand that some people are genetically gifted or ‘lucky’. These are the natural athletes, or your skinny friend who eats more than you and never puts on weight (I have one of those too!). Get over the fact that you are not one of them (if you were, you probably wouldn’t be reading this!). Make the most of what you’ve got.

‘Do the math’ on your calorie intake. You need to know what you are taking in, and work out how much you can reduce that by to safely and reliably achieve your fat loss goals.

Move away from the ‘binge-starve’ cycle and adopt a healthier more effective pattern of eating which will ‘turbo-charge’ your metabolism. (I have to admit that I haven’t done this yet, but I really like the sound of a turbo-charged me so I’m going to write out some new meal plans and give it a go!)

Understand what proportions of your calories should come from fats, proteins, and carbs;  and which ones are good, which ones are bad.

Understand why water is essential for fat loss, how much you need, and what else you should (and shouldn’t) drink. (For instance, too much alcohol is a real no-no. I second that – beer was my downfall!)

Create your own personalised meal plan. Tom gives detailed examples, and instructions on the ‘BFFM way’.

Realise that supplements are largely unnecessary. Tom gives a short list of what may help – multivitamins/minerals being the most obvious thing on the list.

And… the rest is up to you!

My Conclusions

You will already have realised that I am a big fan of Tom Venuto’s work, so nearly all of what I have to say about the book is positive.

This is a very well-written work and it tells you everything that you need to know about losing your stubborn fat and finally getting the slim, lean, healthy body that you long for. All you have to do is to read what is written and do what it says.

Yet it’s a deceptively small word, that ‘All’! Make no mistake, you might have a fairly long journey ahead of you to achieve your goals. The good thing is – this book will give you a clear map for that journey. If you follow the directions on the map, you will reach your fat loss destination.

Do I have anything negative to say about the book? Well, I don’t think it is an actual criticism of BFFM, more an observation about some of the likely readers. There is a lot of information to take in and some people may struggle with that, but BFFM is really only as long as it needs to be to get its message across. It is packed with information, not padded out with double line-spacing and blank pages like some books.

I’d suggest skimming through the book to get an idea of what Tom is saying, and then reading it again more slowly, taking notes if necessary. Each time I read BFFM, the more simple and obvious the message seems to become.

Tom points out that 80% of people don’t take good advice when it is given to them, but that isn’t the fault of the advice – determined, effective action is required folks, not just reading about it!

If you are prepared to work hard and follow the program that Tom Venuto lays out for you in Burn the Fat, Feed the Muscle, you can finally take control of your body.

Burn The Fat, Feed The Muscle (BFFM)

I give Burn the Fat, Feed the Muscle my unconditional recommendation – it is first class. Don’t waste one more minute being depressed about being fat. Here’s a link to Tom’s BFFM website Burn The Fat, Feed The Muscle – get over there and see for yourself. Act now! (BFFM comes with lifetime free updates to any later editions that may be published, and Tom is currently including these bonuses with every purchase:  The How To Measure Your Body Fat ebook, and reports: Foods That Burn Fat, Foods That Turn to Fat and The A Food B Food Lecture).

[Tom gives an 8-week money-back guarantee on BFFM. If for whatever reason you don’t agree with my glowing testimonial after you’ve read the book, simply claim your refund. The fact that very few people do that should tell you something…]


Burn The Fat Inner Circle PreviewBurn The Fat Inner Circle preview. I’d be pleased to see you over there on the Inner Circle members’ forum – you’ll like the friendly support and helpful advice offered there.

PPS Many thanks to those of you who have bought copies of the BFFM ebook via the link above. Nobody has asked for their money back, so it seems that you agree with me. Stick to the system described and you should steadily burn off that surplus body fat. Keep it up, Get it off, Keep it off!


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