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The Cardio-free Diet

The Cardio-free Diet - Jim Karas The book jacket says "real results from only 60 minutes per week! Lose the cardio, lose the weigh! Kiss the treadmill good-bye!"Obviously an inflammatory book. The first chapter is Cardio's Reign of Terror. His point is that most people do cardio mindlessly and eat more than enough to make up for any cardio exercise they do, while few people do weight training. So my takeaway points are to incorporate weight training, use cardio mindfully and not as a panacea, and being aware of the total calorie equation. I believe he exaggerates the points about cardio to gain media attention, as well as people looking for a quick fix. Sticking to his program would not be an easy fix though, as he has people on a fairly calorie restricted eating plan. Although he does not prohibit any foods, he has women starting at 1200 calories and working up to a max of 1500 calories. For men, it starts at 1500 and works up to 1800. How to progress on weight training.1. Increase the weight (to the next smallest increment. Don't start with anything lower than 5 lbs to begin with.)2. Do not increase the reps. Go heavier with fewer reps.3. Increase the sets. One set to failure is excellent for beginners. For phases 2 and 3, go to 2 sets for half of the exercises. For phase 4, go to 2 sets for each exercise. 4. Slow down the speed of each rep. Start with 2 counts on each contraction and four counts on the return. Then go to 3 and 6, or 4 and 8, working up to 5 and 10 -- that's the slowest you should go.5. Stand further away from the tubing or cable machne.6. Lower your staggered stance. 7. Change your hand position. Either raise your hands directly over your head or do the prison stance, with the hands to the side of your head and elbows out.8. Add instability -- a BOSU ball or SPRI Xerdisc9. Switch between the spri exercise tubing and the free weight programs he outlines.Eat right before and after exercise. 100 calories. A piece of fruit, a slice of toast, a cup of yogurt, half of an energy bar, an apple with peanut or apple butter.Always eat breakfast.Never skip meals.Don't use fat-free product, but low-fat is ok.Take 1200 mg. of calcium each day.Consume only high-fiber carbohydrates.Always skip liquid calories.Be cautious when adding fat.Signal you body when it is time to stop eating -- brush your teeth, chew gum, etc.7 rules.Get enough sleep.Drink plenty of water.Workout with a partner or get some kind of accountability in your program.Weigh yourself regularly; use how your clothes fit as a gauge.Document -- exercise and food diary.Be a role model. Inspire others with your success.Minimize stress. Breathe, relax.