View Single Post
Old 02-07-2013, 05:12 PM   #86 (permalink)
FitDay Member
Mern's Avatar
Join Date: Jan 2011
Location: Ohio
Posts: 2,713

Originally Posted by jjrudd View Post
Mern, I found the book in the reader store for my e-reader. From the reviews I read he starts off slow with exercise--how much is recommended?
I definetely need to find a way to up the veggies in my diet. The mindset is something I struggle with. I have to realize that even though I like to cook that food is fuel.

These exercise exerpts are from the paperback Diet Free for Life book.

page. 104

His recommendations depend on your level of fitness:

Beginners can take baby steps to work their way up to three 12 minute exercise sessions 3 times per day for 3 days per week. His examples: brisk walk in the morning, gym at lunch, pop in a DVD and work out at home in the evening.

There are various levels in between.

The most fit are encouraged to exercise 6 days a week, doing one 12 minute session 3 days a week and 30 minutes of more vigorous activity such as running or elliptical the other 3 days.

Chapter 10 has extensive info on his CircuFit program and a questionnaire to determine what's going to work for you based on your current fitness and exercise history. He says: "Keep it real and don't be so amtitious that you set yourself up for failure." You need to figure out how often and how long you can realistically exercise each week. " He provides a variety of weekly workout menus that range from 12-30 minutes which includes the warm up and cool

Warm up at least 6 minutes before workout. If you have joint issues he strongly recommends warming up longer--up to 20 minutes. Everyone should cool down 5-10 munutes.

page 123 "If you find that you don't have the time to do 30 minutes on any given day, just 12 minutes of continuous activity will be enough to keep you on the fast track.

I just do the same stuff I always do--striving for 30 minutes five days a week including warm up and cool down--mostly my low impact cardio. Some days when I'm pressed for time I do 15 minutes in the morning or afternoon and 15 minutes in the evening. I started Robert Ferguson's eating principles January 17, modifying them to my lower carb needs (first program was very similar to this and co-authored by him) and even without changing to his exercise examples I have lost 6 1/2 lbs so far.
Age 68, 5 feet tall
Highest weight ever in the fall of 2010 246 lbs.
FitDay starting weight 1/17/2011 240 lbs.
Weight 8/14/2014 lowest in a long time 224.2
Weight 9/23/2014 doctor visit 233
Easter Challenge Goal 220 Weight 1/26/15 236.8

Last edited by Mern; 02-07-2013 at 09:02 PM.
Mern is offline   Reply With Quote