I just bought this book. Its about using weights instead of cardio for fat loss. Compound exercises, short rest breaks and a muscle building rep range. This way you dont lose muscle as you lose fat. Something athletes dont want.
Sounds good?
The book sucked! I waisted 30 bucks. He could have written the info in a 4 page article. It was only 120 pages and 60+ are discription of the exercises. another 10 are diet examples.
So whats good about this book?
The diet section is something we all should know: high protein/ moderate good carbs and good fat. Duh. Drink water. duh.
Actually the diet section gives 20 tips for fat loss that arent that bad. But it didnt make the book. I did like tip number 5. He says there is big difference between eating 6 meals a day and getting 7-8. I know I only get 5 most days so i'm going to try for more.
Here is a list of the 20 tips. Might as well get the best part of the book free.
have you body fat tested
have you body fat tested once a week (10sites)
dont count calories
drink water
never go hungry. (eat 6-8 meals)
consume 2 meals before training
favor solid food meals over shakes
Low glycemic index
add lemon juice or vinegar to salads to lower GI
avoid low-fat diets
eat few carbs overall
Limit carbs for the first 2 weeks of a new diet.
Fruits should be the first carbs reintroduced.
Eat more animal protein. (1.5grams/per lean pound)
Include protein at every meal
Explore alternative protein sources
Prepare eggs for maximum nutritional value
inlcude smart fats at each meal
19.use ground flaxseed instead of flax oil
- eat like a cave man.
If anybody has any question on the those i can give more detail.
The workouts were just 2 exercise back to back with 30-60 breaks inbetween. Such as squats with leg raises. Not squats and leg extensions. He mentions that lactate acid help release GH which helps with fat loss and muscle building. So why not really make the muscle burn by doing exercises for the same body part? I didnt understand that. I know doing heavy exercises like squats will release more good hormones but why not really burn them in the a 8-12 rep range?
My idea of a good workout like this would be:
squats, Dips, Chins. Each done in a 8-15 rep range, with 30 seconds of rest between, in circuit fashion. Go through it 3 times. If you want do another circuit of 3 exercises or do some straight sets to focus on your weak points or rehad/prehad exercises. I have found this to be a great cardio builder. Best thing for BJJ.