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Research shows that although people can lose 5 to 10 percent of their body weight on any given diet, dieting itself is a consistent predictor of future weight gain. Why? At some point, everyone stops dieting. The Lean Muscle Diet solves the sustainability problem while offering immediate results. It's simple: act as if you already have the body you want.
If a reader is, say, a 220-pound man who wants to become a muscular 180-pounder, he then uses The Lean Muscle Diet's formula to eat and train to sustain a 180-pound body. The transformation begins immediately, and the results last for life.
Lou Schuler, who has sold more than one million copies of his fitness books worldwide, and Alan Aragon, nutrition advisor to Men's Health, have created an eating and "metabolically expensive" exercise plan designed to melt fat while building muscle. the best part? the plan allows readers to eat their favorite foods, no matter how decadent. with full support from Men's Health, The Lean Muscle Diet delivers a simple―and simply sustainable―body transformation plan anyone can use.
- Sales Rank: #46118 in Books
- Published on: 2014-12-23
- Released on: 2014-12-23
- Original language: English
- Number of items: 1
- Dimensions: 9.39" h x 1.11" w x 6.81" l, .0 pounds
- Binding: Hardcover
- 320 pages
Most helpful customer reviews
81 of 84 people found the following review helpful.
Scientific, sustainable, customized and flexible
By Tom Venuto, author of Burn the Fat, Feed the Muscle
The themes woven throughout this book - scientific, sustainable, customized and flexible - are a big part of what make The Lean Muscle Diet unique, appealing, effective, and a breath of fresh air.
It might sound unbelievable to say that The Lean Muscle Diet shows you how you can eat the foods you love and that eating the foods you prefer is precisely how to get lean and stay lean for life, but that's exactly what this book delivers - along with the science to back it up.
The diet industry today is rife with gimmicks, pseudo-science and out-right fraud. Co-author Alan Aragon is arguably the number one advocate for and authority on evidence-based nutrition, so there is no one better to debunk diet myths and misconceptions. If you want the truth about low carb, paleo, and anti-dairy, anti-wheat, anti-gluten, anti-meat and other forbidden food mentalities that pervade the industry today, then this book is for you.
The authors do not demonize individual foods or attack other programs. In fact, The Lean Muscle Diet acknowledges that all weight loss diet programs are right - well, at least about something - they all have their own way of getting you to eat less, whether they admit it or not. The difference in the Lean Muscle Diet is, you get the relief of knowing that unless you are intolerant or allergic, you don't have to obey any strict rules that involve cutting out wheat, grains, gluten, dairy, meat or any of the foods you love. You simply have to learn how to make the foods you prefer fit into the calorie, protein, carbohydrate and fat levels that are suited for your body, your goals and your activity.
Recent attempts by other experts to communicate the concept of flexible dieting have been commendable but too often, fall short or completely go off the rails, giving the impression that you can (and should) eat more junk food, as long as it "fits your macros." Alan's "80-10-10" system is the best "flexible eating" approach I've seen yet. That's because of how Alan quantifies his definition of flexible eating with specific numbers and (strongly) emphasizes food quality in the same breath as he encourages you to enjoy a little bit of "junky goodness."
Even knowing this is a by-the-numbers program that requires a little math, you can relax as the authors point out that in a human body living in the real world, none of this is a perfect science and it doesn't have to be. The big message is that calorie quantity and calorie quality both count.
The other author in this two-person collaboration is Lou Schuler, one of the most prolific fitness writers. Lou's writing style makes this book belly-laugh entertaining in parts, as well as informative. It's an easy read that a layperson can take in, absorb and apply quickly. You get just enough science to feel reassured, but not so much it feels like you're reading a clinical journal (readers who want more of the science should look up Aragon's research review).
In the second half of the book, Schuler gives you a full body training program made up of the most important barbell and dumbbell exercises, combined with some kettlebell, cable and body weight movements. There are three full-body workouts within each cycle to keep it interesting (good variety). There's a strong emphasis on core training, and warm up and safety are stressed. The training portion includes photos, excellent exercise descriptions with muscle function fully explained, as well as workout charts to take in the program at a glance. Substitutions are easy to make and exercise progressions are provided in the "need a bigger challenge?" sections, so even experienced lifters can get a good workout. It's not a bodybuilder style of training, but leaving out that 5-10% of the training population means its ideal for 90-95% of regular guys.
This book is written in the Men's Health style, but I'd recommend it to women as well, as long as the ladies don't mind the masculine references (and jokes). If you're female and you insist on a training book that speaks directly to women, check out Schuler's, the New Rules of Lifting For Women.
New readers as well as long-time fans of the authors may correctly note that this is not really a "diet" book at all - not only because nearly half the book is about training, but because it's more like an "anti-diet" book. Traditional "diet" book or not, it's refreshing to see this in the stores on the "diet program" shelves... because that means at least one less fad diet book is up there.
Disclosure: I received a review copy of the book prior to publication. I'm a fitness author and have been a follower of Lou since his 2003 Book of Muscle and Alan since 2006 when he started his research review.
35 of 39 people found the following review helpful.
"IT'S SUPPOSED TO BE DIFFICULT"
By Bassocantor
That's right, the authors say. Your body does an excellent job of keeping you at the current weight (well, at least for most people, anyway.) So, it's not surprising that it's very difficult to lose weight and keep it off: "It's supposed to be hard A mature human body is built for homeostasis. It wants to stay the same."
So, to change your weight, "you must find a way to create an imbalance between the calories you take in and the calories you expend." That's where most of the exercise and diet plans have it right--they have different ways of achieving the same thing--that delta between calories in and calories expended.
The authors have a bit of a funny twist on diet plans. They point out that staying on a diet is a key problem. So, pick the foods that you like to eat: "Honoring personal preference is the most overlooked and underutilized tool for long-term success in a weight loss plan...We have solid science to back it up." By that, the authors mean ADHERENCE. All the diets work pretty well; the difference is how well you adhere to them.
One funny part about the workout plans--they each have a "big boy" option. That means for those of you who find the workouts TOO EASY. Right.
Interesting dating advice in the book: The authors point out that women judge men by a certain proportion (No, not THAT proportion!) Women look at the ratio of shoulder width to your waist. "You create that V shape primarily with pulling exercises, like chin-ups and rows." Most men are doing the wrong type of exercises--ones that are different than how one's body is designed to move.
All in all, THE LEAN MUSCLE DIET is a very well researched, thorough book that covers how to get lean via solid workouts in conjunction with sustainable diet plans. There are EXTENSIVE charts showing numerous foods, with their nutritional value, grouped by their leanness--e.g., "very lean." There are also extensive end-notes and glossary. THE LEAN MUSCLE DIET also cites numerous case studies, with men of different body types/condition. Then, the authors present a diet and exercise plan for each case.
Recommend!
29 of 34 people found the following review helpful.
Finally a plan rooted in long-term, sustainble change
By Jonathan Goodman
In full disclosure, I was sent an early copy from Lou and Alan and consider them both friends. I also run the largest collaborative blog for personal trainers (the Personal Trainer Development Center) and they felt I was in a good position to assess the usefulness of the book.
Allow me to attempt and break down 1) why I don't read believe that so many fitness books are worth reading and 2) why this one is different.
*** Why I don't trust many books***
The problem is that when fitness books are built around an angle, the author and publishers are forced to protect that angle. The result is cherry-picked research and recommendations that don't seem to come with the best of intentions. Even if the angle isn't necessarily wrong, it's often narrow-minded and leads to confusion (I'm right and all of these other guys are wrong).
Having a side agenda or business that needs to be protected that's based around one narrow-minded theory is the single-biggest reason not to trust an author. It's pretty easy to make something sound exciting and believable and find a poorly-done study to back up a claim and make it look legit (unfortunately).
*** Why this book is different ***
Lou and Alan are both crusaders with decades of experience. Both are fighters brimming with integrity in an industry full of swindlers, snake oil salesman, and misguided, yet well-intentioned, information providers.
This book breaks down what works and what doesn't. In fact, it argues that almost everything works and even argues that most popular pieces of advice are very similar in vein, breaking down the advice into terms that we all can apply.
A few specific things that I like about the book:
- It's well-written, succinct, and easy-to-follow.
There's some calculations for the nutrition portion but it's laid out so well that anybody can follow the advice. And most of all, it's realistic. If you fall off of the plan, there's strategies to get you going again and there's no expectation of perfection.
- Expectations are managed appropriately.
Real World goals are laid out. None of this "six-pack in six weeks" stuff. The authors educate the reader on the changes that will happen and why bigger changes happen first followed by slower changes in an absolute sense. The body is really good at homeostasis (staying in the same place) and the plan is built around long-term sustainable change.
- Good descriptions, pictures, charts, etc.
Just makes it easier to follow.
- A history / anthropology lesson
Lou is a history buff and it shows. Ever wonder about the history of butter and margarine or how weight-training machines became so prevalent in our gyms? While not pertinent to the plan, these stories make the book a lot more interesting to read. The guy's pretty funny at times too.
The Lean Muscle Diet gets my full recommendation.
Trainers / coaches should add it to their professional library and anybody looking to create sustainable change in their bodies and lives would be well-served by following the advices.
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