I tried this and found that it has sensible advice on exercise, nutrition, and strength training.

Book advocates core strength training (starts with “base camp training”; having enough test, core physical strength, nutritional plan, mental well being and approach (reflection, setting goals and targets).

Author is convinced strength training and muscle maintenance is the foundation to longevity, or at least having the physical strength to do things in the older years.

Strength training is in the later chapters.

He also articulates the stages and steps, almost breath-by-breath. From describing his breathing while getting ready to lift the dumb bells, to his thoughts as he contracts the muscles and what was in his mind as he went through each gesture and stage, including recovery.

“train strong, not long” (recurring theme: intensity and focus during the exercises rather than low intensity reps or going for reaching number of reps only)

It is the focus that drives intensity and directs attention to the weights. Says typical approach tends to be the other way around, where ppl focus on the weights and hence activity is intense. Advises not to aim to have heavier and heavier weights But about mental focus on the muscle part being trained. “more strength, not weights”.

Re: maintenance upon reaching one’s peak. Suggests there are “seasons to fitness” and one has only try to reach one’s peak each year, and will be fit for life.

“Touch training” as a way to focus.

A 12,week program, starting with a 12-day base camp routine. Says to restart if any part of base camp training is missed.

A large part then talks about food intake; strategies to find a balance between food craving and proper eating (not dieting).

Diet: essential fats, lean meats (center of each meal), fiber.

Book ends with a FAQ section, covering practicalities, e.g. What if we miss a training day; what if I travel often; can I use bands rather than weights.

Base camp training; prep training 12 days – Mon, wed, fri
(later in chpt 11 he talks about the focus during the exercise; intensity and form rather than what exercise or number of reps)

Mon
Cardio – 30 min
Pushups – 3 sets, 15-20 per set

Wed

Cardio – 30 min

Squat/ lunges – 3 sets, 15-20 per set

Fri
Cardio – 30 min
Ab crunch – 3 sets, 12- 15 per set

Cites examples of people, to reinforce the application of both exercise regiment and affirmation of goals. Recommends a daily ritual involving affirmation and reflection.

Each chapter brings the reader towards starting the 12-week program (at chapter 9).

Nutritional Awareness: right foods, right time, right portions, right balance.

Discourages dieting. Recommends being conscious of food and nutrition. When eating out, he orders from same menu as others. He goes for lean proteins and builds his meals from there, adding carbohydrates and fibers. Talks about seeing food as a way to stoke internal engine, rather than just consuming without thought just to stop being hungry.

Suggests estimating meals by portions (one portion fits into palm of our hand) rather than calories. Has a diagram showing pie chart, with about same amount of protein and carbs. Smaller slices of essential fats and larger slice vegetables (but smaller than the protein segment). Suggests lean protein at every meal.

Eat early and often (smaller meal portions). Suggests a 3 + 2 plan. “3 meals by 3 pm; 5 meals by 9pm).

Says the 2 additional in-between meals can be nutritional shakes. (then talks about the shake he helped launched, which somehow comes across as inserted advertorial to me).

A “7th day” strategy; a nutritional day off where it’s ok to eat whatever we want. For our mental well being. He does suggest fixing that day-off rather than ad hoc float day, and reviewing a food journal.

Planning what to eat a day ahead, with backup plan.

“If you bite it, write it”. Says keeping a journal, during the 12 weeks, of what has been eaten/ consumed is to be recorded with the times, portions and reflect any effects or feelings (e.g. Energy levels) I think this forces us to be conscious about the food we eat.

Says to eat after training. If not we are elevating our body’s ability to store fats.

Reclaiming the kitchen; remove junk foods and stock with nutritional ones.

How skiing breakfast is a nutritional mistake. Breakfast should have same balance of lean protein, carbs, fiber and essential fats. Avoid simple refined carbs.

Training intensity, rather than quantity, influences lean muscle development more. It is nor merely lifting heavier weights either.

7-day regiment:
– upper body push
– abs
– lower body/ legs
– abs
– upper body pull
– circuit training/ cardio
– rest day

Set 1 = 12 continuous reps
Set 2 = 10 reps
Set 3 = 8 reps
Set 4 = 8+ reps (the plus is to do more if possible; challenge to train to momentary fatigue where muscle is unable to perform for that moment but still keep proper form).

Advocates High Intensity Interval Training (HIIT) than low intensity cardio workout. Alternating high and low intensity sets.

Abs – slow intense contractions, not speed.

Appendices show the poses and describes the exercises, tips and dos/ don’ts. The stretches are similar to the basic (asana?) yoga poses.

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