Hi Tom!I’ve been on your Burn the Fat Feed the Muscle Program for about 8 weeks now and I’ve dropped about 12 lbs. of body fat.I was 212lbs when I started and I’m already down to 200lbs. My goal is 12% body fat… Your program is the most sensible training/nutrition program I’ve ever tried.

Hehe trick or treat!

RACK YOUR WEIGHTS, PICK UP AFTER YOURSELF,WIPE YOUR SWEAT OFF THE BENCH OR MACHINE AFTER YOUR DONE. BREAK DOWN THE BAR, OR MACHINE AFTER YOUR DONE. iF YOU CANT COMLETE YOUR REP, DONT JUST DROP THE WEIGHT, KEEP YOUR HANDS ON IT, DONT DROP IT AND LET IT BOUNCE AROUND ON THE FLOOR,PERHAPS IF YOU CANT PUT IT DOWN IN SOME SORT OF CONTROLLED FASHION, YOU SHOULDNT PICK IT UP, OR USE THE RACK INSTEAD. DONT SLAM THE EQUIPMENT.WHEN I FIRST STARTED TRAINING,1974, I CONSISITENLY WORKED OUT WITH GUYS THAT WERE BENCHING WELL OVER 4OO LBS, IT PROBABLY TOOK US MORE TIME TO BREAK DOWN THE BAR FOR MY SET THEN IT IT TOOK TO DO MY SET, BUT AFTER A WHILE THEY KNEW I WAS REGULAR, AND AS LONG AS YOU SHOWED UP AND TRIED YOU WERE ALWAYS WELCOME. i LEARNED FROM THE OLD BIG GUYS,RESPECT FOR THE IRON, AND RESPECT FOR OTHERS. i WAS ONLY 17, BUT JUST ABOUT ALL THE GUYS WERE WILLING TO SPOT ME OR GIVE TRAINGING SUGGESTIONS. AN OCCASIONAL RIBBING,BUT ALL IN GOOD FUN.i SEE SO MANY GUYS THAT HAVE OBVIOUSLY PAID THERE DUES AND PUT ON SOME GOOD SIZE,AND STRENGTH, BUT ACT LIKE THEY DONT NEED TO PICK UP AFTER THEMSELVES, LEAVING THE GYM A MESS, FOR THE NEXT PERSON. REMEMBER, THERE MAY BE A YOUNG PERSON WATCHING YOU, WISHING HE COULD BE AS BIG AS YOU, WHY NOT ALSO BE A ROLE MODEL AS TO HOW TO TREAT THE IRON AND PEOPLE, TAKE A MOMENT IF YOU SEE A YOUNGER PERSON IN THERE,TRYING, MAYBE THEY LOOK A LITTLE INTIMIDATED,TAKE A MOMENT AND GIVE THEM SOME POSITIVE ENCOURAGAMENT, IT WILL MAKE YOU FEEL GOOD,AND PERHAPS HELP A KID BUILD THE RESPECT FORTHEMSELEVES, AND THE REPSECT FOR THE IRON AND RESPECT FOR OTHERS.ONE MORE THING, IF YOU ARE A YOUNG PERSON OR ANY AGE FOR THAT MATTER, DONT TAKE STEROIDS, I NEVER DID, EVEN THOUGH I HAD A TON OF FREINDS THAT DID. TAKE THE TIME TO LEARN, HOW TO BUILD MUSCLE THROUGH DIET AND TRAINING, YOU WILL BE ABLE TO DO IT YOUR ENTIRE LIFE AND WEAR THE RESULTS EVERYDAY.IF YOU DID TAKE STEROIDS, EVEN FOR A SHORT TIME, ANYTIME ANYONE ASKED YOU HOW YOU GOT THAT GREAT BODY, WOULD YOU WANT TO HAVE TO LIE? i THINK NOT. TRAIN NATURAL, TRAIN HARD, AND YOU WONT HAVE TO CARRY AROUND AN ASTERICK.

Shannon wrote:IF YOU DID TAKE STEROIDS, EVEN FOR A SHORT TIME, ANYTIME ANYONE ASKED YOU HOW YOU GOT THAT GREAT BODY, WOULD YOU WANT TO HAVE TO LIE? i THINK NOT.Indeed! The most insidious side effect of taking steroids is that it usually turns you into a liar.

Hi Tom,I’m an Irish Athletic Therapy student who purchased your “Burn The Fat” book about 3 months ago on a recommendation from a friend. I have a profound interest in anything and everything to do with health, exercise, nutrition, etc… And having read the book and your frequent emails I feel that your advice is an invaluable resource for people who wish to make a lifetime commitment to both their physical and mental health.The reason that I am contacting you however is not solely to congratulate you on your success. I recently received your email regarding the “twin epidemica” which detailed the growing pandemic of diabetes, obesity and other related health issues. I thoroughly agree with you for educating and warning the general population of the importance of taking responsibility for their healt.I do however feel that your email lacked one vital aspect.I am a young, active and healthy individual who has lived with type 1 diabetes for the last 10 years. I was diagnosed with type 1 at the age of 11 having been brought up in the healthiest manner possible. My condition is genetic and absolutely NOTHING to do with having led an unhealthy life. I inject 4 times daily and check my blood sugar levels over 5 times a day. I will not pretend that I find this easy because quite frankly it is not!I do EVERYTHING in my power to control my condition and lead a normal and active life. It takes a huge amount of work when you are trying to balance sugars, food and exercise and can get incredibly frustrating when you feel you are “ticking all the boxes” but are still seeing uneven sugars due to adrenaline during exercise or stress levels etc.. These problems I accept. I understand that every individual has their own personal challenges which they must overcome and live with.however It seems like people NEVER remember to make the distinction between type 1 and type 2 diabetestwo entirely different conditions.Individuals perceive “diabetes” as a condition developed as a direct result of an unhealthy lifestyle. Ie “They brought it on themselves”/ “They could have avoided it if they had led a healthy lifestyle!” While in many cases of type 2 (but not always) this may be the case it is almost NEVER the case for type 1 juvenile onset diabetes.I live with and accept my condition, I get on with life. I know I may not lead as long a life as others but I don’t let this get me down. I may suffer hugely unpleasant consequences as a result of my condition in later years, but this doesn’t get me down either.. It is the lack of understanding and support which surrounds my condition which ultimately upsets me more than anything.As a health expert, and educator of many thousands of people worldwide, I hope that you can help people understand that in some cases this difficult and life altering condition is completely unavoidable. It takes a huge amount of work day in day out, there are no “days off” or “holidays” and it is essential that there is a strong support network and sense of understanding surrounding every individual who carries this burden.We deserve respect for the efforts we go to, so please help dispel the stigma that we brought it upon ourselves by making a few too many trips to the candy store.Many thanks and best regards,Kim