Humorous, yet highly informative. The program is innovative, using weight training to achieve weight loss without the loss of lean muscle tissue.For years, Americans have been told that aerobic exercise is the only way to lose weight and keep it off. Weight training is recommended as a way to keep muscle mass while losing weight, but it’s never portrayed as the ticket to weight loss itself.
But strength coach Charles Poliquin, who has worked with hundreds of Olympic and professional athletes, says there’s a way to lose pounds while lifting them. It’s based on physiological principles that are well known to scientists but brand-new to the gym populace.
Here’s the idea: If you generate a lot of lactic acid during your weight-lifting sets, your body will then produce more growth hormone. Growth hormone helps your body release fatty acids from your fat cells, which you then use for energy. Result: You get muscle from lifting weights, and you lose fat. For most guys, the net result will be lost weight, without having to run a mile or take a single Spinning class.
To make this work, though, you have to rethink the way you lift. If your idea of a workout is going into the gym and pushing out a few bench presses, then dissecting the latest ballgame with your buddies between sets, you’ll find Poliquin’s workout techniques a total shock. To generate enough lactic acid to promote fat loss, you have to extend your sets to about a minute, then rest for a minute, then move on to your next set. (Nobody said it was easier than aerobics.)
Besides featuring six weeks’ worth of detailed workouts, Manly Weight Loss also includes 14 different daily menu plans–all easy-to-fix stuff that guys will enjoy (one of the menus includes fast-food hamburgers and fries)–and dozens of exercise descriptions. –Lou Schuler
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THE CHOOSE TO LOSE WEGHT-LOSS PLAN FOR MEN empowers you to control your weight by giving you all the information necessary to create your own clear, quantitative “fat budget.” No gimmicks, no fluff. No single food is off limits or forbidden. You can eat as much as you like. In addition, an entire section is devoted to aerobic exercise, stretching, and weight training, to take maximum advantage of the fat-burning potential of the male body. This is not a fad diet but a sustainable, even enjoyable way of life for today’s man. * Choose what you want to eat, when you want to eat, and how much you want to eat * Food tables reveal the calorie and fat contents of more than 6,000 foods, including brand-name convenience foods and items from fast-food chains
Men are luckier than women when it comes to weight loss. For one thing, men tend to store most of their fat in their midsections, and abdominal fat is much easier to lose than fat stored in the thighs or buttocks. For another, men have more muscle mass, which means a higher metabolic rate, and thus more calories burned throughout the day.
So why aren’t all men thin? Because of the fat they eat, say Drs. Ron and Nancy Goor. And the lack of exercise. And the fact they don’t eat enough fiber-rich carbohydrates.
In fact, the Goors are the polar opposites of those who tell people they’ve gained weight because of the way their bodies react to sugar and other carbohydrates. They say it’s actually very difficult for your body to convert carbohydrates into fat, but that the fat you eat is easily turned into the fat you wear. (The Goors include a section debunking all the claims of the high-fat, high-protein, low-carbohydrate diet gurus.)
Thus, the cornerstone of their program is a “fat budget.” You figure out your ideal weight and calculate how many fat calories you can afford to eat at that weight. Then you add in daily aerobic exercise–they recommend 30-minute walks–and make sure you never skip a meal. In fact, the meals they recommend are huge–cereal, fruit, yogurt, toast, and orange juice for breakfast; two turkey sandwiches for lunch; soup, chicken, rice, and vegetables for dinner. All that, plus snacks.
Food tables make up about half the book, telling you how many fat calories are in fast foods, restaurant meals, meats, fish, and just about anything else a person would eat.
Blessedly, the Choose to Lose program is scientifically sound–virtually all weight-loss research points to the diet-and-exercise combo as the key to successfully dropping pounds and keeping them dropped–but ultimately puts a premium on discipline. Starvation isn’t required, but keeping your fat intake down around 20 percent of total calories in a fat-saturated world is a heck of a trick to maintain for life. –Lou Schuler
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