DAVID KIRSCH IN A NEW YORK MINUTE

Libby from Oakland, CA recently wrote me with this challenge:
I am 51, and starting that change in life. My legs are good but I look like an apple now, and that’s NOT me. I want to get my body back. I have already lost 60 pounds and am now around 180. I’m 5’8” dating a guy who is 5’9” and weighs 165. I want to be at 140 … max. I play tennis, hike, work in the garden, in addition to some yoga and pilates. I’ve quit sugar and booze because that was holding me back. But my main problem is my waist and midriff bulge. My birthday is October 6th and my goal is to be at 140 by then. David, how do I get there?

Libby, Finding your motivation is usually the toughest part of getting the body you want. Thanks to your commitment and desire to change, you are already well on your way to accomplishing your goal.  You’re going to do it!

Now, we need an action plan for beating the bulge and trimming your waistline. Tightening up those abs will take a combination of good nutrition and lots of cardio exercise as well as a stepped-up ab routine.

YOUR DIET
You will need to substitute high carb, high fat foods with a diet rich in lean protein and low-calorie, fiber-rich vegetables. Although I don’t refer to my program as a “diet,” my plan requires you to abstain from the A, B, C, D, E, and F of Nutrition.
    •    No Alcohol, coffee or soda
    •    No Breads or starchy Carbs
    •    No Dairy unless its skim milk or fat-free Greek yogurt
    •    No Fat (unless it’s Omega 3 super healthy fats like those found in salmon)
    •    No Extra sweets (including soda, fruit juice or other sweeteners)
    •    No Fruits except but one portion a day (e.g. handful of blueberries)

You will eat frequent small, healthful meals, enjoying an energizing meal or snack every 3 hours, ideally at 7AM, 10AM, 1PM, 4PM and 7PM, which will help raise your metabolism, stoke your machine (body), burn more calories, and reduce your body fat.

YOUR WORKOUT
If you do cardio 4-5 times per week (and walk on the off days), AND do my ab routine 3 times per week, while watching what you eat, you are going to burn fat. You’re also going to tone, tighten and strengthen your tummy muscles.

For cardio, I recommend doing a minimum of 45 minutes per day of cardio sculpting exercises like those in The Ultimate New York Body Plan along with my approved forms of cardio.

For the ab routine:  I recommend doing the ab workouts found in my books or video, One on One Training Series: Upper Body and Abdominals. One of the core ab exercises you’ll find here is the Double Oblique Crunch.

 

If you follow this prescription, you will get the abs you were born to have by your next birthday. Let me know how you are doing. You put your mind to it and you’ll make it happen. October 6 body, here we come!