CHAPTER 8 Ten Minutes to Fitness

The Magic Pill for Fast, Healthy Weight Loss

WANT TO LOSE some serious weight?

Guess what—only two brisk ten-minute walks per day can give you a huge jump-start toward your goal.

And to close the deal, it may take only three or four brisk fifteen-minute walks per day, combined with a delicious calorie-corrected eating pattern.

How simple is that?

Hey, what are we waiting for? Let’s go already!

I have discovered a weight loss miracle.

It works miracles for me and it will work miracles for you, too.

What if I told you I’d found a magic pill that blasts fat off your body?

Its benefits are endorsed by the world’s greatest experts on diet and weight loss.

Not only does it work with the food you eat to melt the pounds away and keep them off; it makes you feel great, it protects you against a wide range of illnesses, and best of all, you can get it totally free of charge.

It’s not a medicine you take in a capsule form.

It’s something you put on your feet.

They’re called sneakers, and the miracle they deliver is exercise and physical activity. When you put them into action, they will totally change your life for the better.

I will make a true confession to you.

When I was at my fattest, I didn’t exercise.

I was working around the clock in my restaurant, and that was it.

Normally, all that working in the kitchen would burn off a lot of calories, but since I was overeating all that great food and I wasn’t making the time to do any regular, structured physical activity, it helped pack the pounds onto my belly.

But today, it’s a whole different story.

I’m in the greatest shape of my life. I’ve discovered that exercise is an absolute joy, and a powerful tool to help you lose weight and stay lean.

Do you know what the biggest secret is about getting in shape?

The secret is this: Once you do it, you feel fantastic!

These days, I do cardio work like cycling four to six times per week at 18 to 19 miles per hour for forty minutes or more, plus resistance training at least three times a week. I also build regular physical activity into my daily mind-set and life rhythms. I’m lucky to live in Manhattan so that I can walk everywhere, and all that pounding the pavement really helps keep me in shape. I fly up and down stairs whenever I can, and whenever I’m presented with a choice between doing things the lazy way (taking a taxi a few blocks) and doing things the fun, physical way (like a brisk walk to my destination), I’ll chose to get moving.

If you want to lose weight and keep it off, you’ve got to exercise.

There’s no way around it. To lose weight, you’ve got to create a calorie deficit over days and weeks, and exercise (the structured kind) and physical activity (which is exercise plus all the day-to-day stuff that can also burn off calories) is a critical piece of that deficit, combined with healthy eating. You just can’t expect to lose weight and keep it off successfully if you don’t exercise. The surprising news is that for most people, physical activity alone isn’t enough to lose much weight. If you want to move into a more successful healthy lifestyle where you can sometimes indulge in your favorite foods and not worry about it, you’ve got to burn off surplus calories.

The great news is that when combined with healthy, calorie-corrected eating patterns, physical activity can both help you lose weight and provide a measure of insurance that it won’t come back on, if you stick with it and build it into your lifestyle as a pleasurable activity you love and look forward to.

Twenty-one minutes a day of moderate-intensity physical activity like brisk walking is all you need to put this miracle to work. That’s all you need to start getting healthy, especially if you combine it with calorie-corrected eating.

To crank up the fat-burning effects of exercise into high gear, work up to thirty-four minutes a day of moderate-intensity physical activity. That can be just two brisk seventeen-minute walks.

You can do it!

Exercise is a great way to maintain weight loss and make up for occasional “cheating.” You’re going to cheat every once in a while; you’re going to go off your healthy eating pattern. There are going to be periods when you weigh more and periods when you weigh less. The way to work out the peaks and valleys and keep the line smooth is through exercise. Not to mention that you have to put on more muscle mass in order for your body to burn calories at a higher rate.

I may never grace the cover of a men’s fitness magazine. But I have learned that when I work out regularly I can take off weight pretty fast and eat almost as much of anything as I want, within reason, and the pounds stay off. That’s enough motivation for me to keep exercising.

Most people think you have to work out for thirty to sixty minutes straight to get fit. For a lot of us, this is unrealistic—and a recommendation that only about 15 percent of Americans comply with. Most people complain that they “don’t have time” for that much exercise.

Here’s more good news: Recently, a new wave of research has confirmed that you can achieve the same calorie burn with short, intense workouts that you do with long, steady workouts. I recently switched from two-hour bike rides in the morning to really fast thirty-minute rides. And I can already see a difference. I can see a difference in endurance, in fat burn; I can see little bits of my abs peeking out faster than usual.

Shorter exercise sessions spread through the day can deliver results equal to or better than long gym sessions. According to research published in the Journal of Applied Physiology, people who take a break in the middle of their workout burn more fat than those who do a single session. Other studies have found that three ten-minute bouts of exercise a day are as effective for weight loss as one thirty-minute session. “Doing split sessions means you can work harder as you’re less likely to run out of steam, plus it keeps your metabolic rate and improved insulin resistance peaking, in turn, reducing appetite,” reported exercise physiologist and dietitian Joanne Turner in the March 1, 2011, edition of Good Health.

Did You Know?

• According to the Centers for Disease Control and Prevention, 60 percent of Americans are not meeting the recommended levels of physical activity.

• Fully 16 percent of Americans are not active at all. Overall, women tend to be less active than men, and older people are less likely to get regular physical activity than younger individuals.

• 10.8 percent of all premature deaths in the United States are now related to too little exercise, according to a study quoted in a July 18, 2012, New York Times article.

• Over 31 percent of the world’s adults, or about 1.5 billion people, are almost completely sedentary, meaning that they do not meet the minimum recommendation of 150 minutes of walking or other moderate activity per week, or about 20 minutes a day. “I don’t think most people really understand that not exercising,” even if someone is otherwise healthy, “appears to be just as unhealthy” as smoking or being obese, lead researcher Dr. I-Min Lee of the Harvard School of Public Health told the Times.

A few years ago, the US government convened an all-star “dream team” panel of the greatest experts on health and asked them to review the evidence on the health benefits of physical activity for a report called the Physical Activity Guidelines for Americans. And they revealed some striking findings on how physical activity can help you melt the pounds away and supercharge your health. They found moderate-to-strong evidence that for adults, regular physical activity is associated with a wide range of fantastic benefits, including weight control.

THE THREE FAT-BLASTING EFFECTS OF REGULAR PHYSICAL ACTIVITY

Regular physical activity can help you:

1. Lose weight, especially when combined with reduced calorie intake.

2. Reduce abdominal fat—and preserve muscle while you’re losing weight.

3. Maintain healthy weight after weight loss and prevent weight gain.

THE TWENTY-FIVE BONUS EFFECTS THAT SUPERCHARGE YOUR HEALTH

Regular physical activity can also:

1. Strengthen your heart muscle, which improves your heart’s ability to pump blood to your lungs and throughout your body. As a result, more blood flows to your muscles, and oxygen levels in your blood rise. Capillaries, your body’s tiny blood vessels, also widen. This allows them to deliver more oxygen to your body and carry away waste products.

2. Give you more energy throughout your busy day.

3. Lower your risk of early death.

4. Lower your risk of coronary heart disease.

5. Lower your risk of stroke.

6. Lower your risk of high blood pressure.

7. Lower your risk of adverse blood lipid profile and raise your HDL (good) cholesterol levels.

8. Help your body manage blood sugar and insulin levels, which lowers your risk of type 2 diabetes.

9. Lower your risk of metabolic syndrome.

10. Lower your risk of colon, breast, endometrial, and lung cancer.

11. Improve your cardiorespiratory and muscular fitness.

12. Prevent falls.

13. Reduce depression; help you beat the blues.

14. Help you relax and cope better with stress.

15. Build your confidence.

16. Improve your cognitive function (for older adults).

17. Improve your functional health (for older adults).

18. Lower your risk of hip fracture.

19. Lower your risk of cancer.

20. Increase your bone density and slow bone loss.

21. Improve the quality of your sleep and allow you to fall asleep more quickly and sleep more soundly.

22. Strengthen your lungs and help them work more efficiently.

23. Tone and strengthen your muscles and build your stamina.

24. Keep your joints in good condition.

25. Improve your balance.

It’s amazing that you can achieve all this by doing one incredibly easy, simple, and free thing: put your sneakers on and walk briskly for forty-five minutes a day. If it’s raining, watch TV and briskly march in place for forty-five minutes—or for twenty-two minutes twice a day, maybe once in the morning and once at night. It’s that simple!

In Phase 2 of The Pound a Day Diet, you should be performing a minimum of twenty minutes a day of moderate-intensity exercise, like brisk walking, and work up to a regular sixty to ninety minutes a day of moderate-to-intense exercise, on most days of the week, for the rest your active life.

To trigger substantial health benefits, you need at least twenty-one minutes a day of moderate exercise—like two brisk ten-minute walks (hey, I’m rounding).

An average of at least 150 minutes (2 hours and 30 minutes) a week, or 21 minutes a day, of moderate-intensity aerobic exercise like brisk walking delivers major health benefits, including lower risk of premature death, coronary heart disease, stroke, hypertension, type 2 diabetes, and depression.

Aerobic activity should be performed in chunks of at least ten minutes, and for best results it should be spread through the week.

To trigger weight control benefits, you need at least forty-three minutes a day of moderate exercise—like two brisk twenty-two-minute walks.

An average of at least 300 minutes (5 hours) a week, or 43 minutes a day, of moderate-intensity aerobic exercise, like brisk walking, delivers major health benefits and triggers weight control benefits as well (especially when combined with healthier eating), including lower risk of colon and breast cancer and prevention of unhealthy weight gain.

To trigger weight loss benefits, you need sixty to ninety minutes a day of moderate exercise.

An average of sixty to ninety minutes a day of moderate-intensity aerobic exercise on most, and preferably all, days of the week can trigger the above health benefits, plus weight loss benefits, especially when combined with healthier eating.

Whether you’re exercising twenty minutes a day or ninety minutes a day, remember the following:

The ten-minute rule: Aerobic activity should be performed in chunks of at least ten minutes, and for best results it should be spread through the week. Aerobic exercise should preferably be spread throughout the week. Research studies consistently show that exercise performed on at least three days a week produces health benefits. Spreading physical activity across at least three days a week may help reduce the risk of injury and avoid excessive fatigue.

You should also do muscle-strengthening activities that are moderate or vigorous intensity and involve all major muscle groups on two or more days a week, as these activities provide additional health benefits. Muscle-strengthening activity is physical activity, including exercise, that increases skeletal muscle strength, power, endurance, and mass. It includes strength training, resistance training, and muscular strength and endurance exercises. Muscle-strengthening activities include lifting weights, push-ups, and sit-ups. Choose activities that work all the different parts of the body—the legs, hips, back, chest, stomach, shoulders, and arms.

GET RESULTS

The great news if you’re as pressed for time as I am: You can cut all the above time estimates in half and get the same benefits if you do vigorous-intensity exercise instead of moderate-intensity exercise. Next, I’ll show you some examples of how to do this.

These examples from the Physical Activity Guidelines for Americans (PAGA) research show how you can reach target fitness goals by doing moderate-intensity or vigorous-intensity exercise or a combination of both.

GET BIG HEALTH BENEFITS

Ways to get the equivalent of an average of 150 minutes (2 hours and 30 minutes) per week, or 21 minutes per day, of moderate-intensity aerobic exercise a week plus muscle-strengthening activities:

• Thirty minutes of brisk walking (moderate intensity) on five days, and exercising with resistance bands (muscle strengthening) on two days; or,

• Twenty-five minutes of running (vigorous intensity) on three days, and lifting weights (muscle strengthening) on two days; or,

• Thirty minutes of brisk walking on two days, sixty minutes of social dancing (moderate intensity) on one evening, thirty minutes of mowing the lawn (moderate intensity) on one afternoon, and heavy gardening (muscle strengthening) on two days; or,

• Thirty minutes of an aerobic dance class (vigorous intensity) on one morning, thirty minutes of running (vigorous intensity) on one day, thirty minutes of brisk walking (moderate intensity) on one day, and calisthenics such as sit-ups and push-ups (muscle strengthening) on three days; or,

• Thirty minutes of biking to and from work (moderate intensity) on three days, playing softball for sixty minutes (moderate intensity) on one day, and using weight machines (muscle strengthening) on two days; or,

• Forty-five minutes of doubles tennis (moderate intensity) on two days, lifting weights after work (muscle strengthening) on one day, and hiking vigorously for thirty minutes and rock climbing (muscle strengthening) on one day.

GET BIG HEALTH BENEFITS, PLUS A WEIGHT CONTROL EDGE

Ways to get the equivalent of an average of 300 minutes (5 hours) per week, or 43 minutes per day, of moderate-intensity aerobic exercise a week plus muscle-strengthening activities:

• Forty-five minutes of brisk walking every day (which can be broken into more than one walk), and exercising with resistance bands on two or three days, or;

• Forty-five minutes of running on three or four days, and circuit weight training in a gym on two or three days, or;

• Thirty minutes of running on two days, forty-five minutes of brisk walking on one day, forty-five minutes of an aerobics and weights class on one day, ninety minutes of social dancing on one evening, and thirty minutes of mowing the lawn, plus some heavy garden work, on one day, or;

• Ninety minutes of playing soccer on one day, brisk walking for fifteen minutes on three days, and lifting weights on two days, or;

• Forty-five minutes of stationary bicycling on two days, sixty minutes of basketball on two days, and sixty minutes of calisthenics on three days.

TYPES OF PHYSICAL ACTIVITY

The four main types of physical activity are aerobic, muscle-strengthening, bone-strengthening, and stretching. Aerobic activity benefits your heart and lungs the most.

Getting weight control and weight loss benefits is largely a function of doing aerobic activities for a certain length of time.

I usually hit all these types of physical activity in the course of a week, and I usually hit my personal target of an average of sixty to ninety minutes of moderate-to-vigorous exercise a day.

• Aerobic activity moves your large muscles, such as those in your arms and legs. Running, swimming, walking, biking, dancing, and doing jumping jacks are examples of aerobic activity. Aerobic activity also is called endurance or cardio activity. The body’s large muscles move in a rhythmic manner for a sustained period. Aerobic activity causes a person’s heart to beat faster than usual. The other types of physical activity—muscle-strengthening, bone-strengthening, and stretching—benefit your body in other ways.

• Muscle-strengthening activities improve the strength, power, and endurance of your muscles. Doing push-ups and sit-ups, lifting weights, climbing stairs, and digging in the garden are examples of muscle-strengthening activities.

• With bone-strengthening activities, your feet, legs, or arms support your body’s weight, and your muscles push against your bones. This helps make your bones strong. Running, walking, jumping rope, and lifting weights are examples of bone-strengthening activities. Muscle-strengthening and bone-strengthening activities also can be aerobic. Whether they are depends on whether they make your heart and lungs work harder than usual. For example, running is an aerobic activity and a bone-strengthening activity.

• Stretching helps improve your flexibility and your ability to fully move your joints. Touching your toes, doing side stretches, and doing yoga are examples of stretching.

Source: PAGA

HOW TO BLAST OFF THE FAT

There are two ways to lose weight: First, you can choose to eat your usual number of calories but be more active. For example, a 200-pound person who keeps on eating the same number of calories but begins to walk briskly each day for a mile and a half will lose about fourteen pounds in one year. Staying active will also help keep the weight off.

Second, you can eat fewer calories and be more active. This is the best way to lose weight, since you’re more likely to be successful by combining a healthful lower-calorie diet with physical activity. For example, a 200-pound person who consumes 250 fewer calories per day and begins to walk briskly each day for a mile and a half will lose about forty pounds in one year.

Most of the energy you burn each day—about three-quarters of it—goes to activities that your body automatically engages in for survival, such as breathing, sleeping, and digesting food. The part of your energy output that you control is daily physical activity. Any activity you take part in beyond your body’s automatic activities will burn extra calories. Even seated activities, such as using the computer or watching TV, will burn calories—but only a very small number. That’s why it’s important to make time each day for moderate-to-vigorous physical activity.

Per week, as a general rule of thumb, you need to burn off about 3,500 more calories than you take in, or a deficit of 3,500 calories, to lose one pound. Per day, that means a daily deficit of 500 calories. To lose four pounds a week, you’d need a deficit of 2,000 calories a day (sources: Dietary Guidelines for Americans, National Institutes of Health).

Below are examples of the calorie burn for a 154-pound person. A lighter person will burn fewer calories; a heavier person will burn more. I’ve also included a sample weekly exercise schedule to help you establish a healthy routine.

Moderate Physical Activity	Calories Burned per Hour
Hiking	370
Light gardening/yard work	330
Dancing	330
Golf (walking and carrying clubs)	330
Bicycling (slower than 10 mph)	290
Walking (3.5 mph)	280
Weight lifting (light workout)	220
Stretching	180

Vigorous Physical Activity	Calories Burned per Hour
Running/jogging	590
Bicycling (faster than 10 mph)	590
Swimming (slow freestyle laps)	510
Aerobics	480
Walking (4.5 mph)	460
Heavy yard work like chopping wood	440
Weight lifting (vigorous workout)	440
Basketball (vigorous)	440

Source: 2005 Dietary Guidelines for Americans Advisory Committee Report

SAMPLE WEEKLY SCHEDULE

SUNDAY	Aerobic		Stretch
MONDAY	Aerobic	Strength	Stretch
TUESDAY	Aerobic		Stretch
WEDNESDAY	Aerobic	Strength	Stretch
THURSDAY	Aerobic		Stretch
FRIDAY	Aerobic	Strength	Stretch
SATURDAY	Aerobic		Stretch

Source: National Institutes of Health

THREE SMART EXTRA MOVES

Other forms of physical activity can also help you burn calories and get healthy. These aren’t aerobic activities, but great fun ways to boost your overall physical and mental health, on top of your regular physical activity program:

• Yoga can improve flexibility, balance, muscle strength, and relaxation—and a recent study found that regular yoga practice can help minimize weight gain in middle age.

• Tai chi is a series of slow movements that shift body weight and flow rhythmically together into one graceful gesture. This gentle, calming practice can help improve flexibility and balance, and it gradually builds muscle strength.

• Pilates is a body-conditioning routine that can strengthen and tone muscles as well as increase flexibility.

FITNESS STARTER KIT

A SUPER-EASY POWER-WALKING PROGRAM FOR THE MAINTENANCE PHASE

What’s the easiest way to get fit and help your body lose weight?

It’s got to be power-walking, otherwise known as brisk walking.

WARM-UP: Walk 5 min.

TARGET ZONE: Walk briskly 30 min.

COOL-DOWN: Walk 5 min.

TOTAL TIME PER DAY: 40 min.

As you become more fit, try to walk within the upper range of your target zone. Gradually increase your brisk walking time from thirty to sixty minutes, most days of the week. Enjoy the outdoors!

A SAMPLE JOGGING PROGRAM

During each week of the program, try to jog at least five days per week. For your warm-up, walk for five minutes. For your cool-down, walk for three minutes and then stretch for two minutes more. (Warm-up and cool-down sessions totaling ten minutes are included in the “Total Time per Day” column.) As you jog, check your pulse periodically to see whether you’re moving within your target heart rate zone. If you’re over forty and haven’t been active in a while, begin with the walking program. After you complete the walking program, start with Week 3 of the jogging program.

Week 1

WARM-UP: Walk 5 min., then stretch

TARGET ZONE: Walk 10 min. Try to walk without stopping.