As you can see, I haven’t done anything with Gabbah for a while now. Not that this here is a site overflooding with material or something like that 
, but you get the drill. I have been very busy with various things in my life lately and this site is just one of my many hobbies, but I publish some new material soon, for example a free and simple “cookie cutter” ebook guide on fat/weight loss, diet/nutrition ‘n’ stuff like that.
C U l8r alligat0rz!
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I’ve decided to create a Fat Burning Furnace Consumer Report. Why? This product has been one of the most hyped up, long-lived and nearly mythologized weight/fat loss products online for an eternity now, or well, a few years atleast. I think the time has come to collect and publish all the info out there, as well as writing my own opinions about it.
Fat Burning Furnace is both a diet and training program created by the couple Rob and Kalen Poulos. Rob Poulos has been deeply involved in diet/weight loss/fitness/health related topics for a long time, writing many articles and has been generally active within these topics. The inspiration for the book, Rob has stated, is from his own struggles with overweight and various obesity issues, something that troubled him for a long time before he did manage to overcome it.
The book is 158 pages long and is written in a guide like format, focusing on weight loss, muscle building and improving one’s metabolism as much as possible. The book is sort of divided into three major areas: the workout routine, discussion/explanation about and how the specific methods for fat loss are working, and also a section about with various information about diet, nutriton and foods.
Fat Burning Furnace is built around the premise of constantly trying to create and keep a metabolism that is as high and active as possible by using various techniques and methods, instead of simply just lowering calories further and further which otherwise is a very common practice.
You can’t keep lowering calories forever, if you don’t wanna end up starving (literally).
This is achieved by a quite unique system of various training and diet techniques. The program is based on short, intense interval training sessions and not long cardio workouts. This type of training is scientifically proven to increase metabolism quite dramatically many days after a workout is completed, making it a very rational choice. An eating plan is combined with this. The plan shows exactly how to eat; what to eat, what to avoid, when to eat. He really hold your hand here. It’s all VERY clear and can be implemented very easily.
Fat Burning Furnace Consumer Report by Gabbah – PROS
Very well written and produced. Good layout, design and language. Easy to navigate. Great structure overall. This was a pleasant surprise to me, since I do find the website and name kind of scammy and tacky.
Explains the why and how behind the system in a very methodical and pedagogical manner. Really makes you believe and trust the system.
A very time efficient system. The workouts only take around 20-25 minutes to perform
You get the ability to personally communicate with the author if the need should arise. This is done by using a helpdesk where you can leave a query. The response fluctuate a little too much though, sometimes it takes just a few hours, sometimes up to 2 days. Not good, but still, very few products even offer anything like this at all, bear that in mind.
Fat Burning Furnace Consumer Report by Gabbah – CONS
Could be more emphasis on diet/nutrition.
No videos showing how to perform the exercises. Just pictures and written instructions.
Many exercises requires using weights, which obviously requires a gym membership/home gym. There are bodyweight exercises too, which works fine as well, but this might be good to know.
Poulos try to push some Pro grade food offer things a few times… Get’s annoying and looks kind off cheap IMO.
Fat Burning Furnace Consumer Report by Gabbah – Final conclusion:
Fat Burning Furnace is GREAT as a practical tool guide/system for those wanting to lose weight and body fat, improve their health, fitness and cardio levels. You need to exercise as stated in the book if you want to reach the benefits of this method, dieting alone is not enough.
Not so great reading material for those interested in these type of topics in general. Nothing new under the sun, really. But still, great as a PRACTICAL guide to APPLY for anyone wanting to to the things mentioned above.
Official site: Fat Burning Furnace
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I would say that you’re a beginner in weight training as long as you haven’t figured out a way to train that have made you able to bench atleast 250, squat atleast 300, and deadlift atleast 350. Most folks in the gym train wrong for their level of development and need to stick with the basics. The basics is getting stronger on a regular basis in classis basic compound movements like deadlifts, squats, bench press, chins, dips, rows and military press.
These are the exercises that will build strength and muscle mass in the quickest and most complete way. All various isolation exercise, machine exercises, are not necessary (they are seldom necessary, but can serve a function) much later on when a decent foundation has been built. However, most don’t know how to train at all, and choose to follow some kind of bodybuilding split training routine or something random found somewhere in any random place. This will make progress much slower or non-existent. SOME people, those with great genetics, can do just fine on these, but the Average Joe won’t in most cases. If you haven’t made regular progress (gotten stronger) in the last month, don’t expect things to suddenly start workin’ in some magical way out of thin air. You need to do some changes.
These are the two absolutely most basic factors for muscle/strength development:
1. Training at a level (volume, frequency, intensity) that allows you ro recover. This in most cases means following a proven, solid routine that revolves on getting the trainee stronger in the basic exercises, and will often be no more than 3 days of training / week.
2. A calorie surplus (3-500) with lots of protein, atleast 1g/lb but more is better. Around 1.5g/lb is usually optimal.
Ok, finally, the routines:
Beginner Weight Training Routine 1
Monday
Workout A
3×5 Squat
3×5 Bench Press
1×5 Deadlift
2×8 Dips (this one can be hard for many to do in the beginning, you change it with dumbbell press if so)
Wednesday
Workout B
3×5 Squat
3×5 Standing military press
3×5 Dumbbell or barbbell rows
2×8 Chins, if you can’t do chins do a lats pulldown machine
Friday
Workout A again.
Monday
Workout B.
Use the same weight for all sets.
Of course can train different days if you like. But you MUST have one day of rest between every workout, and two days off after the third workout.
When you can’t recover from squatting three times a week anymore (only works in the first beginner phase for most folks) you can do this routine:
Beginner Weight Training Routine 2
Day One, Mon:
Dips or Bench Press 2 x 6
Incline Dumbbell press 2 x 10
Military Press 2 x 6
Standing/sitting/laying tricep extension/skull crushers 2 x 10
Day Two, Wed:
Chins 3 sets to failure, later on 4×6 weighted chins
Dumbbell Row 2 x 8
A bicep curl (barbell/dumbbell/hammer) 1 x 10
Situps 3 x 10
Day Three, Fri:
Squats 2 x 10
Deadlifts or rack deads 1 x 10
Pulltroughs or LIGHT Good Mornings 1×15
Same weight all sets.
AGAIN, this applies to this routine aswell:
“Of course can train different days if you like. But you MUST have one day of rest between every workout, and two days off after the third workout.
When you can’t recover from squatting three times a week anymore (only works in the first beginner phase for most folks) you can do this routine:”-
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Foods high in protein low in fat and carbs are ideal for all kinds of body recomposition, i.e. fat loss, muscle gain, increased metabolism, etc. Like I’ve stated many times, protein requires a lot more energy (about 15-30% more)from the body to get utilized when compared to carbs and fats.
Here’s a a little list of foods high in protein low in fat and carbs:
Lean veal of beef
Chicken
Lamb
Pork
Turkey
Tuna
Anchovies
Salmon
Low fat cottage cheese
Various protein powders (whey, casein, egg, beef, pea, gemma, rice)
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There are many reviews of Burn The Fat Feed The Muscle. It’s a popular product, and of course, considering how much I write about this type of topic (and related ones) I want to give you my opinion about it. Here it is!
Reviews of Burn The Fat Feed The Muscle – Who should read this?
Anyone wanting to learn how to lose fat AND gain muscle at the same time. The most complete form of body recomposition.
Reviews of Burn The Fat Feed The Muscle – What will you learn from it?
You will learn both the practical and theoretical aspects of this type of change of the body. You will learn HOW and WHY.
Reviews of Burn The Fat Feed The Muscle – PROS:
Starts with a greatly written introduction about the theoretical aspects of the topic.
The writing is very easy to understand. Very to the point. The almost complete lack of repetetitivness is great too. This is often far too common in especially fitness litterature.
Very realistic and down to earth regarding what one can expect following this protocol. Lots of real world examples included (inspiring stuff). A very honest ad copy that really shows the truth is also included:
“But before you download the program or even read another word, I have to warn you. This not an easy goal to achieve and I have no miracles to offer you inside this new book. This is a serious and very strategic program for committed people who are analytical thinkers and hard workers”. I can personally appreciate that kind of honesty, knowing that body recomposition requires more work than your general “bulk ‘n’ cut”-approach.”
The guides and strategies concering how to set up and cycle macronutrients and calories are VERY sound IMO.
Reviews of Burn The Fat Feed The Muscle – CONS
The 6 meal a day dogma is still the norm in this book. Even tho Tom OPENLY admits there is no benefit with this type of meal frequency I can’t see why he still use it as a standard.
1/3 of the book consist of recipes/meal plans/stuff like that. I think it’s too much considering what one (or atleast I) sought after from this book.
There are some cardio recommendations I really don’t like. Tom recommends doing cardio right after the weight or about 8 hours after a session. NOT good for either muscle growth or body recomposition.
Reviews of Burn The Fat Feed The Muscle- SUMMARY
Compared to what you usually read about this topic (mainstream bodybuilding/fitness mags/websites) this is a very good read. No fluff or marketing of dreams. Just concrete basic strategies that will give the Average Joe results (unlike the mainstream bodybuilding mags which, in fact, only suits the genetic elite).
Body recomposition/losing fat and gaining muscle at the same is a topic filled with myths. Old dogmas state it’s impossible (gladly it’s completely wrong) and to be true, it’s a fairly complicated topic. Both to explain in words and to carry out IRL with proper planning. This book however, really manage to carry out both aspects very well. Anyone reading will get a good general and in-depth knowledge on WHAT make a body recomp successful or not and HOW to apply it IRL.
Official site here: Burn The Fat Feed The Muscle
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Burn The Fat Feed The Muscle
One of the better books on simultaneous fat loss/muscle gain aka body recomposition.
Eat Stop Eat
One of the most complete books on intermittent fasting for fat/weight loss/body recomposition etc.
Fat Burning Furnace
Very popular fat/weight loss program that’s been on the market for a long time. A solid product, actually.
Fat Loss 4 Idiots
Ok, I DON’T like the name, but it’s sort of describing in a way… One of the absolutely easiest way to setup a bullet proof way towards weight/fat loss is by following FL4I as it takes you step by step, and even hold your hand… You get the idea!
The Diet Solution
Very basic book/guide to setup a diet for weight loss. Great as a tool for those wanting something simple and effective to implement.