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A fitness plan for men aged forty or more offers instruction on how to develop a sensible diet, build muscle, regain and maintain flexibility and muscle tone, and strengthen the body's vulnerable areas with a minimum investment of time. Tour.
- Sales Rank: #260038 in Books
- Published on: 1995-01-01
- Released on: 1995-01-01
- Ingredients: Example Ingredients
- Original language: English
- Number of items: 1
- Dimensions: 9.14" h x .48" w x 7.60" l,
- Binding: Paperback
- 208 pages
From Publishers Weekly
Darden (The Nautilus Diet), the former director of research at Nautilus, and the author of many books on fitness, here challenges his readers: follow his routines, and you'll be able to reshape your physique by losing 21 pounds of body fat within six weeks, he promises. But this is more than another quick weight-loss scheme or a pep-talk and guide to body-building. Chapters consider the benefits of exercise and how it can prevent men from aging prematurely. The author believes it is important to develop muscles for performance?leanness, as well as fitness. The good news: this can be done while simultaneously losing fat. So the book discusses equipment and how to use it. Darden also reconsiders the best strength-training exercises. But this is not enough in the battle of the bulge. So he provides sensible guidelines for healthier eating and living, making a point of distinguishing nutrition fallacies from facts, and insisting that it's unnecessary to waste money on protein supplements or free-form amino acids, which many body-building gurus have been known to promote. Although strength training and body-building may not be for everyone, those interested in learning more about the concepts, exercises and routines may find Darden's strategies exactly right.
Copyright 1995 Reed Business Information, Inc.
From Booklist
Darden, a well-known fitness author whose books have sold more than three million copies, offers a program for men who are giving way--fitness-wise--to middle age. Always a proponent of strength training, Darden continues that predilection here, arguing that strength training becomes more important the older one gets since stronger muscles can alleviate much of the stiffening and discomfort associated with aging. The heart of the book is a six-week strength training program designed to reduce body fat and improve cardiovascular performance as well as develop muscles. Because banging around the weight room at the fitness club three times a week--no matter how intensely--is not enough to redefine one's fitness level, Darden also provides nutrition guidelines and advice on sleeping and reducing stress. This is a potentially beneficial program filled with solid, commonsensical advice presented in a clear, conversational style. Illustrated with black-and-white photos. Wes Lukowsky
Most helpful customer reviews
0 of 0 people found the following review helpful.
Very easy to read as it is about 40 chapters and ...
By Amazon Customer
Very sound. Ellington has apparently updated his concepts of HIT, but the basics are here. Very easy to read as it is about 40 chapters and each are 2-4 pages long. Verrrry easy and quick read, and will not bore.
46 of 48 people found the following review helpful.
Program Balances Diet with Strength Training
By Jeffrey Harris
Months ago, a close friend, who had recently put on some muscle and lost a bit of weight, after hearing Ellington Darden speak at a business seminar, gave me a copy of Ellington Darden's Living Longer Stronger. I read the book and put it aside. A few weeks later, I talked with a favorite university professor who had always been plagued with weight problems, and the subject came up again. He mentioned the success he had using Darden's program.
Over the years, I tried lots of popular diets, aerobic exercises, and strength training in various combinations and taken to various extremes. They all worked to one degree or another, sometimes for only a while, but ultimately fatigue and a back injury from overdoing them had left me resigned to being grossly out of shape. A trip to the emergency room and surgery shook me up and I decided, once again, to shape up.
I hoped Darden's program, which claimed it was possible to lose fat and gain muscle at the same time, would work for me. I was skeptical, but desperate to try. I did have the assurance that both a scientific friend and a former college professor found this program truly helpful.
The program in Living Longer Stronger relies on moderation of all things, except drinking icy cold water: a gallon and a half a day. Calorie intake is reduced over six weeks, gradually but never drops below 1300 per day to prevent the body from conserving fat. Strength training increases gradually from 6 to 10 exercises every three days. Darden explains that two days of rest in between is necessary for muscles to go beyond recovery and increase in strength. He also recommends getting at least 7 hours of sleep a night.
I just completed six weeks of the Living Longer Stronger program, and will begin the cycle of calorie cutting again in a week or two. I followed Darden's nutrition guidelines, but ignored the specific foods listed in his meal plans. (I like cooking and couldn't bring myself to eat canned potatoes, bottled low-cal salad dressing, margarine or Sarah Lee's so-called bagels, but that wouldn't be a problem for a lot of guys.) I walked for half an hour after dinner, when I could. I trained on a friend's Bowflex every three days without exception. I drank ice water all day. A new body fat sensing electronic scale - a tool that wasn't available when Darden wrote this book-- made it easy to chart fat loss. In six weeks, I lost 45 pounds of fat, and put on 5 pounds of muscle. My waste is 5 inches smaller. I can even see some muscle definition on my shoulders. There are no stretch marks anywhere. After a week or two continuing to training and to drink lots and lots of ice water, I will ready to do another six week cycle of stress free weight loss.
The program is written for men over 40, but the book features at least one example of a man in his 20s who used the program with great success.
5 of 7 people found the following review helpful.
Works for a 20 something too!
By RH
I applied about half the principles in the book (I didn't follow the eating/drinking water guidelines exactly, but I did do the exercising as described). I reduced my caloric intake, but not as much as he prescribes.
Basically, over the course of a year and half I went from 193 lbs. to 150 lbs. I am 5'7", and that was really noticeable. I would guess that I put on 7 or 8 lbs. of muscle during that time, so that's 50 lbs. of fat lost. I never thought when I started that I would have those kind of results.
I applied his principles not just over a 6 week period, but more or less made a lifestyle change. It's now been almost 2 years since I started his program, and I'm motivated to lose the last bit of fat off my body and pack on some serious muscle (buying another Darden book for that -- HIT training).
I was recommended this book by a friend who I watched follow the program to the letter and lose 50 lbs. in 6 months. I am here to tell you that if you have the discipline, you can absolutely do it. The best part is, after you read this book and learn the principles, you'll laugh at infomercials for ab machines and diet pills. There is no free lunch in serious (healthy) weight loss, but if you're willing to pay for it (unwavering determination), you can get there, no doubt.
Highly recommended. I bought one for my friend.
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