DAVID KIRSCH IN A NEW YORK MINUTE

6p3hqafxzk

I am very excited to announce my forthcoming book: DAVID KIRSCH’S BUTT BOOK.

This is the first in a series of cartoon-inspired how-to manuals targeted at improving specific body parts – particularly, those pesky pet peeve areas.

David Kirsch’s Butt Book will help you shape and mold the perfect pert and perky butt through:

- Illustrated exercises for firming, sculpting or shrinking all butt types,
- Cardio prescriptions for all body types: Apple (big all over), Pear (too much ‘junk in the trunk’), Banana (big hips, flat butt), and String Bean (no hips, no butt),
- Nutrition tips on foods that won’t go straight to your butt.

Check out an excerpt of the book at my guest blog for msn.com.

You can preorder copies now by clicking here

David Kirsch’s Butt Book will ship in mid-July.

Over the last year, Anja from Munich has been what she describes herself as a “devoted follower” of the DK philosophy and “living the New York Diet.” Recently, Anja wrote me with this confession:
 
 “Before I started on The New York Diet, I paid little attention to carb contents. I didn’t eat bread or pasta and it didn’t bother me. Now, when it’s really forbidden, I have cravings for carbs nearly all the time. Whenever I’m feeling bored or discontent, I start to pinch a bit here and there, and then suddenly I can’t stop! David, how do I fight off the Haribo fruit gums, licorice, lemonade, pasta, bread rolls and spreads that are causing me to overeat? How do I beat this struggle?

First, know that everyone has a vice, including me! I can easily give up cheese, milk, potato chips and many of the other A, B, C, D, E, and Fs. I will never miss them, but hands off my chicken burrito or biscotti!

So I’ve learned to live with them. I choose when to eat them. In making it a choice – rather than an accidental indiscretion – I’m able to work such indulgences into my week in moderation. I even allow this during the maintenance phase of my plan! I find that when you consciously choose to indulge, you shed the guilt that leads to overeating and binging.

On those days when your cravings are out of control, here are some things I’d like you to try to circumvent a binge:

1. Stop and think about what you are eating and what it will cost you in terms of calories. Here are a few real life examples:
   

•    For every small bag of chips, five chocolate chip cookies or 12 Haribo gummies you eat, plan on doing 25 minutes of running to burn the calories.
•    For every large plain bagel, plan on 45 minutes of circuit training.
•    For every plate of spaghetti or 3 slices of pizza, plan on 90 minutes of tennis.

Do your own analysis: Enter your vice here. Calculate what it takes to burn here.

2. Distract yourself. Go for a walk, call a friend or if you must eat, eat with your opposite hand. This will not only distract you but it will heighten your sense of willpower, says Dr. Roy Baumeister.

3. Turn off the TV, refrain from talking, and even close your eyes. Focus on the taste, scent, and texture of your food. When you eat this way, sweet foods taste sweeter, salty foods saltier, and crunchy foods crunchier. You’ll feel sated sooner and, as a result, eat less.

4. When you do overindulge, take compensatory actions. For example, if I meet friends at a restaurant and overdo it a little on the pasta (a very rare indulgence), I go for a long walk afterward. I walk until the mental and physical feeling of fullness dissipates, and I want you to do the same.

5. Research shows that most of the time people overeat because they are feeling blue. Pay attention to the times you feel driven to go for the candies, pastas or spreads. Was it anger, depression, frustration? Figure out the cause and take steps to address it proactively.

As a preventative step, always keep your kitchen stocked with healthy foods and be sure to eat snacks and meals five times daily. This will keep your body and mind satisfied and energized.

Try these tips and let me know what’s helping you resist temptations!

Photo credit: Chad Miller

Transitioning from any hard-core “diet” back to reality can feel as intoxicating as discovering an oasis in a desert. But don’t let everyday temptations get in the way of maintaining the fit body you were born to have.

Just as you must continue to exercise to maintain the results you achieved in the Ultimate Summer Slimdown, you need to take control of the foods you put in your mouth. This means staying away from the naughty foods I’ve addressed in my A, B, C’s of Nutrition: No Alcohol, No Breads, No starchy Carbs, No Dairy, No Extra sweets (including soda, fruit juice or other sweeteners,) No Fruits and most Fats, and no coffee.

Does this mean I have to live without wine and cheese or my favorite vices for the rest of my life? No! This isn’t a dietary death sentence but a framework that will keep you from falling off the horse.


What to Eat, Post-Slimdown
During Phase 1 of Maintenance, which typically lasts a couple of weeks or until you’ve achieved your weight loss goal, you will stick with my recommendation of eating five meals and snacks a day, ideally at 7AM, 10AM, 1PM, 4PM, 7PM. Here’s a breakdown of a typical day’s meals for keeping you satisfied and energized:

Breakfast
Start your day with protein – either a protein shake (preferably whey protein) or egg whites.  Supplement with a multivitamin or the equivalent like my Vitamin Super Juice and calcium.

AM Snack
Refuel with a high protein snack such as 3 oz. canned tuna, chicken, hard-boiled eggs or 10 almonds.

Lunch
This should be your largest meal. Stick with lean sources of protein, like 6 oz. chicken, turkey or fish along with a half plate of low starch vegetables like spinach or broccoli. Dress it with plain vinegar or lemon and olive oil.

Afternoon Snack
Enjoy another high protein snack. For an extra energy boost, supplement with ginseng and Vitamin B-12.

Dinner
You should get most of the calories your body needs earlier in the day. That’s why I recommend ending your day with a protein shake. This also gives your body the amino acids they need to repair themselves. If you don’t want a shake, go for a small, 6-oz. portion of protein (chicken, turkey, fish, shrimp), along with steamed green vegetables or a mixed green salad.

What if I cheat?!
I’ve got good news for you! During this phase, you can add ONE daily serving of any of the A, B, C, D, E, and Fs back into your diet. Which of these dietary no-no’s you eat is up to you – and you can change it every day. The main rule is that you may have only one serving. So, if you start the day with some fruit, you’re done. You can’t follow up with cheese, wine, or some other fattening food.

And if you must, you can knock yourself out with cheat meal. During this meal you can eat whatever you want. Doing this every once in a while (no more than once a week, please!) can keep your motivation strong, reduce cravings, and prevent bingeing.

For info on the healthiest and least fattening options from the A, B, C’s, consult The Ultimate New York Body Plan.

If you missed the opportunity to participate in the Ultimate Summer Slimdown, you can find a similar 14-day program in The Ultimate New York Body Plan book and 7-Day Prescription DVD.

During the Ultimate Summer Slimdown, I recommended 45 minutes of cardio daily in addition to my cardio sculpting routines. A number of participants including “J” from Fitarella, have asked: “What type of cardio would you recommend?”

First, let’s remember that your daily cardio session will not only help incinerate calories and control your weight, but also condition your heart and lungs. To make it most effective, you must choose a form of cardio that helps you get your heart rate up – I  mean really up!

When you do your cardio, I want you to feel out of breath. I want you to hear and feel your heart and breathing rate speed up.  That means that things like walking, slow jogs, stationary biking or playing low-intensity sports like golf or softball, are not going to cut it.

I suggest the following types of cardio, which either work the upper and lower body simultaneously or are just challenging enough to “push the envelope.”

KIRSCH APPROVED CARDIO

Running
Run for 30 minutes or more. Vary your speed. Add hills/inclines to your run. Do no less than quarter-mile sprints (5.5 to 6.0 m.p.h. on treadmill). Make it more challenging by running backwards or incorporating drills like the karaoke, butt kicks and more.

Jump Rope
Work up to 30 minutes or more. If you can’t jump continuously, alternate push-ups or jumping jacks with shoulder presses or frog jumps in between sets.

Elliptical Trainer
Train for 30 minutes or more. Keep machine at a level that gets your heart pumping without burning out your muscles. While on the machine, sit back on your heels and stick your butt out as much as possible. Don’t stand up straight.

Rowing Machine
Set the machine to levels 5-7. Do no less than 2,500 to 5,000 meters. This should take between 10 and 30 minutes. You should feel a burn in your butt. Press through the heels and extend legs. Keep your abs tight and relax your trapezius muscles. For variety, alternate gripping the handles over- and underhand and pulling high and low into your torso.

Swimming Laps
Spend 30 minutes or more swimming the crawl stroke, breast stroke or any other stroke. To keep your workouts balanced, swim laps using different strokes to vary the muscles you work.

Outdoor Cycling & Spinning
Spend 45 minutes of high intensity cycling, mixing in hills/inclines and sprints. To up your intensity, shift to a harder gear or pick up your rotations per minute (rpm or pedal speed). Try to keep your rpms at 80 or higher. (This type of workout cannot be done on a stationary bike with the same results.)

Exercise is not a chore or a punishment; rather, it’s a way of honoring yourself. It’s a reward.

If you followed my Slimdown cardio sculpting routines, you know how good it feels to have achieved the grand prize: An amazing body and more energy than you’ve had in years.

You know what it means to honor yourself. I hope you have decided to make exercise a priority for life!

How will you maintain your results?
You won’t have to work out for hours every day but you must commit to a modified exercise regimen. Here’s what I recommend in my Ultimate Fitness Plan.

EXERCISE AT LEAST 4 DAYS PER WEEK

3 DAYS PER WEEK:  Complete a 45-minute cardio sculpting workout like the one I feature in the 7-Day Prescription.

ONE DAY A WEEK:  Work your pet peeves or trouble spot areas – either your abs or legs and butt – with one of my toning workouts, and then follow up with 30 to 40 minutes of intense cardio.

EVERY OTHER MONTH: Switch the order of the exercise by doing the 45-minute cardio sculpting workout once per week, and work your pet peeves and other areas of your body 3 days per week.

USE YOUR NEWFOUND ENERGY AND MAKE THE MOST OF YOUR DAYS OFF.  Rather than lying on the couch and watching TV, find ways to move and use your fit and strong body. You now have the fitness and energy to explore the outdoors! Play with your kids at the park. Go for a romantic walk with your spouse. Chase the dog around the yard. Take a day hike or canoe trip.

FIND SMALL WAYS TO BURN CALORIES THROUGHOUT THE DAY.
Take the stairs instead of the elevator. Walk or ride a bike to your errands rather than taking a car. Walk to a coworker’s office rather than sending an email.

ADD VARIETY TO YOUR WORKOUTS.
To maintain and even improve your results you’ve got to change it up a bit. When you do the same workouts day in and day out, you become bored; your motivation plummets, and your muscles stop responding. I encourage you to add different movements to your cardio sculpting and toning routines. As long as you stick with the basic formula of low resistance, high repetitions, you can’t go wrong. Check out my 7-Day Prescription for seven of my favorite results-oriented workouts.