The fat flush fitness plan

241 Pages·2004·6.177 MB·English

by  Ann Louise Gittleman, Joanie Greggains

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The
Fat F ush
Fitness
Plan
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Also by Ann Louise Gittleman:
The Fat Flush Plan
The Fat Flush Cookbook
The Fat Flush Journal and Shopping Guide
The Complete Fat Flush Program
Ann Louise Gittleman’s Guide to the 40–30–30 Phenomenon
Before the Change
Beyond Pritikin
Eat Fat, Lose Weight
Eat Fat, Lose Weight Cookbook
Get the Salt Out
Get the Sugar Out
Guess What Came to Dinner?
How to Stay Young & Healthy
The Living Beauty Detox Program
Super Nutrition for Men
Super Nutrition for Menopause
Super Nutrition for Women
Why Am I Always So Tired?
Your Body Knows Best
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The
Fat F ush
Fitness
Plan
ANN LOUISE GITTLEMAN
M.S., C.N.S.
and
JOANIE GREGGAINS
McGraw-Hill
New York / Chicago / San Francisco / Lisbon / London
Madrid / Mexico City / Milan / New Delhi / San Juan
Seoul / Singapore / Sydney / Toronto
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Copyright © 2004 by Ann Louise Gittleman and Joanie Greggains. All rights reserved.
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DOI: 10.1036/0071458484
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Contents
Preface vii
Acknowledgments xi
Introduction xv
1
The Surprising Truth About Exercise and Weight Loss 1
2
Getting Motivated 27
3
Phase 1: Detox, Start Moving—and Relax! 47
4
Phase 2: Build Lean Muscle Mass 77
5
Phase 3: The Lymph-Fit/Compound Strength and Stretching Plan 103
v
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6
Phase 3: Variations 123
7
Taking Care of Yourself: Massages, Bathing, and Sleep 155
8
Flush Away Your Cellulite 173
9
Making Fitness Part of Your Life 183
10
General Fat Flush Support and Resources 195
Notes 211
Index 217
vi Contents
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Preface
The real voyage of discovery consists not in seeking new landscapes,
but in having new eyes.
—MARCELPROUST
What If It’s All Been a Big, Fat Lie?
That’s the title of a landmark article in the New York Timesquestioning what
up to now has been the reigning orthodoxy in U.S. diet and nutrition. “Low-
fat weight-loss diets have proved . . . to be dismal failures,” writes Gary Taubes
in the July 7, 2002, article.1As scientists from the U.S. Department of Agri-
culture to the Harvard School of Public Health now realize, eliminating fat
from our diets does not reduce the rate of heart disease—but it has helped
increase the rate of obesity. Between 50 and 80 percent of the U.S. popula-
tion is overweight,2 in part because their diets are deficient in omega-3 and
omega-6 polyunsaturated fats that actually help your body metabolize fat.
But low-fat diets aren’t the only culprit in today’s skyrocketing obesity
statistics. If you are concerned about weight gain or weight retention, you
may be surprised to learn that the culprits may also include stress, lack of
sleep, and, very possibly, excess exercise.
That’s right. Too much exercise can actually make it harder for you to
lose weight. Although it’s true that many Americans don’t exercise enough,
it’s also true that some exercise too much. Overexercise—especially com-
bined with insufficient sleep, excessive stress, and poor eating habits—can
actually send your body into survival mode, raising your levels of cortisol and
other stress-related hormones and instructing your body to hold onto its fat.
There is an alternative to the world of unbalanced diet and exercise
plans—and this is it. My work as a nutritionist has taken me on an incredi-
ble journey over the past fifteen years, from work at the Pritikin Center—a
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Copyright © 2004 by Ann Louise Gittleman and Joanie Greggains. Click here for terms of use.
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major advocate of low-fat diets—to a gradual disillusioment with their
approach and the ongoing evolution of mine. When I first published
Beyond Pritikin in 1988, I was just starting to grasp the principles on which
all my subsequent work has been based: detoxifying and cleansing the liver,
combating the excess production of insulin, and taking a holistic, nurturing
approach to women’s bodies, supporting their overall health as a crucial ele-
ment in enabling them to lose weight. At that point, I had created only a
two-week version of the Fat Flush Plan. By the time I published The Fat
Flush Plan, I had developed a lifelong program that empowers women to
lose weight through detoxification, cleansing, balanced nutrition, and the
creation of a healthy lifestyle.
I went on to publish The Fat Flush Cookbookand The Fat Flush Journal
and Shopping Guide, and I founded the Fatflush.com Forum in 2003 to
offer ongoing support to women and men seeking to maintain this healthy
approach for the rest of their lives. But I sensed that a major element was
still missing. Although there were some elements of a fitness program in The
Fat Flush Plan, many of my readers and Internet community members
wanted a more structured fitness program. They wanted to know what kinds
of exercise would support their new way of eating, their new respect and love
for their bodies, their new holistic approach to health. They wanted to be
sure that if they lost large amounts of weight, their skin would stay toned and
firm. And, like most women in our society, they wanted to target their hips,
thighs, abs, arms, and derrieres, becoming slimmer and more shapely as
they lost pounds and inches.
Enter Joanie Greggains, a San Francisco-based fitness expert who has
been a pioneering voice for balance in exercise. From the first, Joanie has
pointed out that a balanced exercise program combining cardiovascular
activities with strength training and stretching is far more effective for weight
loss and body shaping than a punishing exercise program where the body is
constantly under stress to perform and never has time to repair, a type of
exercise that can lead to weight gain, fatigue, and injury.
I first met Joanie when she invited me to be a guest on her KGO Radio
talk show in San Francisco in 1992. Joanie had picked up on my work right
away, and as my approach to eating has evolved, Joanie has shared it with
the thousands of women who enroll in her fit camps, in which about a
dozen women meet once a week for four weeks to learn about diet, exercise,
and other healthy lifestyle choices based on fact, not fiction.
Joanie is the author of two important fitness books, Total Body Shape
Upand Fit Happens, as well as the producer and star of some fifteen exer-
viii Preface