Lifting Weights, Counting Calories
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 Summary:
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The theory behind this book is that straight cardio over extended periods of time ruins your metabolism and puts serious stress on your body, making it impossible to lose weight. Every pound you lose via cardio is made up of both muscle and fat, while every pound gained back is almost entirely fat. Serious weight lifting is the only way to counteract this effect and get off the diet roller coaster.
The author encourages you to look around a gym. Compare the physiques of those on the cardio machines and in the aerobics classes to those who are lifting weights. According to him, too much cardio will just make you tired and hungry, put stress on your joints and cause your body to secrete extra cortisol, among other things.
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 How To Follow Lifting Weights, Counting Calories:
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Rule #1: you MUST lift weights 3 times a week, beginning with 20 minute sessions and slowly increasing the time and intensity up to 40 minute sessions with heavy weights.
Phase I
Breakfast - 300 cal
Snack - 100 cal (women) / 200 cal (men)
Lunch - 300 cal
Snack - 100 cal (women) / 200 cal (men)
Dinner - 300 cal
Snack - 100 cal (women) / 200 cal (men)
Phase II
Breakfast - 300 cal
Snack - 100 cal (women) / 200 cal (men)
Lunch - 300 cal
Snack - 100 cal (women) / 200 cal (men)
Dinner - 400 cal
Snack - 100 cal (women) / 200 cal (men)
Phase III
Breakfast - 300 cal
Snack - 100 cal (women) / 200 cal (men)
Lunch - 400 cal
Snack - 100 cal (women) / 200 cal (men)
Dinner - 400 cal
Snack - 100 cal (women) / 200 cal (men)
Phase IV
Breakfast - 300 cal (women) / 400 cal (men)
Snack - 200 cal (women)
Lunch - 300 cal (women) / 400 cal (men)
Snack - 200 cal (women)
Dinner - 300 cal (women) / 400 cal (men)
Snack - 200 cal (women)
The diet/exercise plan consists of four two-week phases. The first phase is the most difficult in the diet plan, but with the least strenuous workout plan. Each two week phase increases the intensity of the workout while bringing the diet up to a normal, lifetime maintenance level. For more information, read "The Cardio-Free Diet" by Jim Karas.
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by member Kimmydawn
I've been trying (sometimes harder than others) to lose weight permanently for over 12 years. Though I've never gotten back up to the 190 I started at, I've mostly hovered around 175-180. I attribute my success this time to lifting weights as heavy ...
member since: 21 Jun 10
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Kimmydawn's top tips
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| 1. | Make the most of each workout. You only get 20-40 minutes, 3 times a week, so really make it count if you want the full effect. | | 2. | Watch for empty calories and added sugars. (i.e. beverages, processed snacks, etc.) | | 3. | If you still feel you need to do some cardio and break a sweat, try a 12-20 minute session of HIIT (high intensity interval training), which consists of working yourself as hard as you possibly can for 30 seconds followed by 60-90 seconds of walking. | | 4. | Don't deprive yourself. If you want a cola or some ice cream, go out and buy yourself just one serving, but don't keep extras in the house. | | 5. | Remember to snack between meals. Mid-morning, afternoon and something small and healthy after dinner. |
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About / History
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Jim Karas, a former "fatty" and cardioholic like myself who finally got off the diet treadmill (literally) and became a personal trainer to the stars, makes the controversial claim that "cardio kills". According to him, cardio hurts your joints and ruins your metabolism.
For 12 years, I've been a serious cardioholic, so I'm still trying to wrap my head around the way the name of this diet goes against everything I've ever known. I've tried everything - low carb, low calorie, clean/organic, running, kickboxing, biking, etc. in every combination imaginable. The problem is, I'm only 8 lbs. lighter than I was to begin with.
Beginning January of this year (now mid-April), I've been burning upwards of 350 calories every weekday and following my diet to the letter - the same diet that once helped me lose 25 pounds. Yet I am several pounds heavier and my clothes are tighter than ever. Not to mention the knee pain. If this is all muscle gain, why are my clothes SO small? I've been racking my brain trying to figure it out.
The other day it hit me. My resting heart rate is now 60bpm, compared to the 80 it was when I started this mess, or the 74 average for women my age. Obviously, this is because my heart and body are much more efficient. Which means that as I'm sitting at my desk for 8+ hours a day, I'm burning less calories than I was to begin with. That's when I found Jim Karas' Cardio-Free Diet book. Everything he said made so much sense, and the Amazon.com reviews were truly inspiring.
Besides, at this point, what have I got to lose?
UPDATE: Went from 180 - 145 and 40% body fat to 27% in 6 months using this method. Finally I know what works for me. I just need to stick with it. I've never felt or looked better!
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Why choose "Lifting Weights, Counting Calories"?
 Promotes long term weight loss
Promotes rapid weight loss
Maintain your goal weight
A healthy living alternative
Targets body toning weight loss
Teaches sustainable weight loss skills
Provides an energy boost
Improves mood and outlook
Reduces the risks of diet-related diseases
A roadmap for a healthier lifestyle
features in a nutshell
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