Lifting Weights, Counting Calories

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.

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.