The Cardio-Free Diet

I am one of the world's slowest readers, but I read this book in only one day. In exceptionally clear and straightforward language, Jim Karas, a personal trainer with 20 years of experience and a reputation as one of the best, explains why weight training and not cardio is the key to weight loss, a sleek and sexy figure, fitness and good health. He even states that cardio exercises, when taken too far, can be counterproductive and sabotage exactly what a person is trying to achieve.I was especially inspired and encouraged by Diane Sawyer's weight loss success on his program and by the fact that supermodel Petra Nemcova (survivor of the 2004 tsunami that hit Thailand) uses weight and resistance training to maintain her fantastic figure. I have no ambitions of becoming the next Sports Illustrated swimsuit cover model, but why underestimate what can be done if you have the right information, a reasonably healthy body, and the determination to make Jim's principles a part of your life? Like brushing one's teeth or shampooing one's hair faithfully, eating right and caring for your muscles should and can become a natural part of your routine.I have been a believer in low-glycemic eating for a long time, but have not been as consistent with it as I should. Also, I plan to start counting my calories faithfully, which Jim says is an essential part of being a disciplined eater.My one complaint is that I wish Jim Karas had included information on how to obtain the SPRI resistance cords and Lex Loops his exercise program uses. (I ordered some for myself through Amazon.com). If you don't have these, dumbbells in various weights are a fine alternative. Also, I sincerely hope there is another book coming that addresses the obesity epidemic among America's children and teens. Jim's books are addressed to men and women, but America's youth desperately need guidance on establishing proper eating and fitness habits before diabetes and other physiological and psychological problems associated with overweight completely take over our next generation.Kudos to Jim Karas for sharing his wisdom with us and to Petra Nemcova not only for her success as a fitness role model but for the ongoing work she is doing to help the victims of the tsunami rebuild their shattered lives. She is living proof that within a gorgeous body can reside a truly courageous, caring and compassionate soul.

There are so many reviews on this book by people that eitherA.) Have not read the bookB.) Have not read the book in its entirityC.) Do not understand what they are readingThis book is chocked full of studies by credible sources regarding how heart healthy you can be WITHOUT doing cardio. It's also full of studies that prove that strength training burns more calories than cardio. Real studies, from VERY credible sources.And, nonetheless, this book is about WEIGHT LOSS. And, weight loss can help make a healthier heart, but that's not the premise of this book.The ONLY negative review of this book that I'll agree with is that the strict calorie intake may not apply to everyone. I would check with a dr. first. But, Karas does give snack options to increase caloric intake.I have followed his menu to a T. I started this diet 2 weeks ago and I've lost just under 7 lbs. My boyfriend has lost 10. I don't expect the weight loss to be as significant in the upcoming weeks, but it's working! The most striking realization for me is with this menu plan I realize just how much I was overeating before. (And how much of it was junk or empty calories!) We're marking the meals we like the best and when we finish out the meal plan we're just going to repeat the meals we liked best for forever. The food portion is a lifestyle change and I'm prepared to comit. If you can't, this book isn't for you (but then again, weight loss probably won't happen either).His meal plan matches exactly what a dietician was suggesting at a recent in-house health program here at my workplace. Lots of fruits and veggies and lean meats.The strength training takes no time at all and the change in your body is relatively quick and very noticeable.My only complaint??I AM SICK OF COTTAGE CHEESE!!!

I received this book and immediately began reading everything in it before I started it. Jim Karas made a lot of sense and I began the program. In 3 weeks I've lost 8 lbs and physically I know I'm stronger.Following the eating plan is very time consuming because you have to prepare the following days plan the evening before if you work, but fulfilling when you see the results. Jim includes a 28 Day menu and weekly shopping list. The program is for 8 weeks and explains what to do after your finish this program. The dishes keep you well satiated, something I didn't think was possible when you see the foods you put together.You do three approx. 20 minute workouts per week and make sure you follow Jim's guidelines to the fullest otherwise you'll be cheating yourself.If you want to lose weight and get stonger this is the plan for you.

Several years back, Kenneth Cooper, the doctor who coined the word "aerobics" wrote a book called the Anti Oxidant Solution or something to that effect. In that book, he noted that he had become incresingly concerned about the prevelance of catastrophic illnesses among some elite athletes. He indicated that an alarming number of long distance runners ended up with cancer or heart disease because of the strain it placed on the immune system and heart muscle. I was a runner for years -didn't smoke or overeat. I was diagnosed with atrial fibrillation in 1995 and which has become quite common among former runners. There's no doubt running and other forms of aerobics get you fit but the damage it does to the body is considerable. Beyond cancer and heart disease there are knee, hip, and foot problems from overuse and repeated pavement pounding.I think you can get all the cardio benefits with weights and no impact actvities such as bike riding.

My own personal experience is much like that of the author's. I have spent twenty years doing cardio (in addition to weight training) in order to keep fit and trim. And I have the injuries to prove it: my knees and ankles are shot from jogging and aerobics, my elbows and wrists developed tendinitis from swimming, the list goes on. I finally stopped doing cardio last year because I was spending so much time in pain and/or nursing my various joint injuries. To my surprise, with just resistance training and eating my normal, mostly healthy diet, I have actually lost the last five pounds of fat that I have been holding on to for decades! And I am not in constant pain anymore. That, to me, is a huge health benefit!When I saw the title of this book, I picked it up and read it cover to cover, confirming what I had accidently discovered: that cardio just makes me hungry and injured. I am convinced that the only "health" benefit I am missing out on is that I cannot finish the Boston Marathon. But for someone who has limited time and energy, skipping cardio and just doing progressive resistance training (not isometrics, as the previous reviewer incorrectly stated) gives me maximum return for my efforts.This routine is worth a try if you are sick and tired of cardio!

My husband and I have been on the meal plan and we fill great. We felt motivated after we saw Jim Karras at a workshop. I recommend this book to anyone who wants an easy way to feel good!

It works

good xmas present