Day 79; Book Review,
Thursday, August 09, 2012
Read this book over the last couple days and figured I'd post the highlights of this particular program as written by Chris Powell. Chris holds a degree in Exercise Science, with concentrations in biomechanics and physiology and training accreditation. "Chose to Lose" is on the NY Times top 10 list. He hosts a number 1 tv show...Extreme Transformations and makes his living working with the extremely obese as a Transformation Specialist. He focuses on good healty nutrition and exercise and building confidence.
He utilizes "carb cycling" as his method of nutrition and believes that eating is the way to losing....not starving
"Choose to Lose" by Chris Powell, Diet and workout (CARB Cycling)
Carb Cycling...a 4 wk cycle repeated until desired results is attained, designed for max metabolism and no plateaus, fat loss and muscle gain
Follows SP guidelines on daily calorie intake on protein, fat, carb counts, tracking cals important
Week 1 thru 3 alternate hi carb/low carb (no complex carbs) days
Week 4 All Hi Carb days/refeed week still within calorie count
Repeat 4 week cycle til desired wt is lost
Note: Hi Carb days include complex carbs(oatmeal, pasta, brown rice, beans, starchy veggies) along with veggies...low fat
Low carb days...no complex carbs (oatmeal, pasta, brown rice, beans, starchy veggies)...so have to increase veggies, fat and protein to reach calorie goals
Workout schedule days are important as types of exercises coincide with HI n Low Carb days and what the body is doing at that particular time.
Calories determined same as SP
Breakfasts are always Hi Carb, even on low carb days
Eat 5 times a day....no more than 3 hrs between meals...all meals must have protein and carbs
Mon/Wed/Fri....Low carb (no complex carbs) days strength training days and cardio days
Tue/Thur/Sat...Hi Carb days...no strength training but do cardio. Sat. is always weigh in day as day following low carb day body retains less water
Sun...free day..eat what you want just don't exceed 3000 cals
Exercising: Shapers (strength training) and Shredders (cardio)
Shapers consist of 3 exercises...Squats(beginner is just getting out of chair), Pushups, and situps (all with beginner to advanced how to's
3 types of shaper workouts...Sprints, Endurance, Shape n Size
Shapers should be done first thing when you get up for best results,
Recommended warm up..1 min march in place, 30 secs jog in place, 30 secs jumping jacks
Recommended cool down...3 min leisurely walk
Monday....Sprint Workout...3 situps, 6 pushups, 9 squats per circuit. Do as many circuits as can in 10 min
Wednesday....Endurance workout...Situps..as many as can in 20 secs, rest 10 secs...do this 6 times. Then do the same with Pushups. Then do the same with Squats.
Friday...Shape n Size workout...10 squats, 10 pushups is 1 round...do as many rounds as can in 5 min...then...10 squats, 10 situps is one round, do as many as can in 10 mins
Shredders (cardio)...your choice; walking, jogging, bike, treadmill, elliptical etc.,
Mon thru Saturday...do 30 mins..if a beginner do it in 6 min intervals and can be done anytime throughout the day
Anywho...found this interesting and the theories/guidance here regarding "Carb Cycling" has also been written about by Tom Venuto in his book "Burn the Fat, Feed the Muscle" Tom is a long time body builder who also has degrees in nutrition etc.
NOTE: I'm not endorsing this or any other program....just a book review on a book that many have mentioned and I read it only to educate myself.