1. Remind Yourself Why You Quit

Every time you experience a craving remind yourself why you quit. It's excellent idea to take a blank index card and list all reasons why you decided to quit smoking. List as many as you can, more better. If necessary, take second index card. Carry them with you all time. Every time you feel urge to smoke take index card and slowly read all your reasons why you decided to stop. After you finish reading your urge will pass! (If not, read them one more time or come up with more reasons.)

2. Reward Yourself.

Make it a habit to reward yourself at end of each nonsmoking week. Think of something you want (it doesn’t have to be something expensive, a nice home made meal or hot bath will work). Take index card and write down what would you give yourself at end of week. When urge comes take a look at index card with your reward. Isn't it worth coping for 3 minutes? :)

3. Be prepared for your urges!

Get yourself prepared for urge to smoke in advance. In most cases something triggers craving (certain feelings, people, or places). You have to know what triggers urge.

At first glance, this product manual's title (Burn Fat, Feed Muscle) was a bit distracting. While 300+ page manual does a good job of explaining how increased muscle strength helps lose body fat and why its more important to lose body fat versus lose weight; I wasn't sure about content of product manual until I read it in its entirety. The overall premise is to burn body fat with exercise and feed muscle with good nutrition plans. The author, Tom Venuto, is a body builder and that helps explain some of direction of manual.

On plus side, Tom's instructional product manual has a tremendous amount of information including goal setting, discussions on meal frequency and exercise plans, just to name a few. On negative side (depending on your perspective), it contains a few references about basics of weight loss (or body fat loss) such as drinking plenty of water and burn more calories than you consume. Basics are covered in 2 of 17 chapters, so it didn't waste too much of reader's time.

Overall, I would rate this instructional manual, (Burn Fat, Feed Muscle) an 8.5 out of 10. If you have ability to motivate yourself and take action by reading a manual, then price for this product of $39 is a great value. However, if reading an instructional manual isn't enough to motivate you to take action to lose body fat, then you may benefit from a more multimedia rich program such as Denise Austin's Fit Forever , Billy Blanks' Tae-Bo, or Winsor Pilates . These other programs include CDs, videos and/or charts. However, if you do consider these other programs, they may cost a bit more.