The Metabolism Advantage

The Metabolism Advantage

An 8-Week Program to Rev Up Your Bodys Fat-Burning
MachineAt Any Age
JOHN BERARDI, PhD
t
Notice
The information in this book is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. The
editors and publisher advise readers to take full responsibility for their
safety and know their limits. Before practicing the exercises in this book,
be sure that your equipment is well-maintained, and do not take risks
beyond your level of experience, aptitude, training, and fitness. The
exercise and dietary programs in this book are not intended
as a substitute for any exercise routine or dietary regimen that may have
been prescribed by your doctor. As with all exercise and dietary programs,
you should get your doctors approval before beginning.
Mention of specific companies, organizations, or authorities in this book
does not imply endorsement by the author or publisher, nor does mention
of specific companies, organizations, or authorities imply that they
endorse this book, its author, or the publisher.
Internet addresses and telephone numbers given in this book were
accurate at the time it went to press.
2006 by John Berardi
Photographs 2006 by Rodale Inc.
All rights reserved. No part of this publication may be reproduced or transmitted
in any form or by any means, electronic or mechanical, including photocopying,
recording, or any other information storage and retrieval system, without the written
permission of the publisher.
Rodale books may be purchased for business or promotional use or for special sales.
For information, please write to: Special Markets Department, Rodale, Inc.,
733 Third Avenue, New York, NY 10017
Printed in the United States of America
Rodale Inc. makes every effort to use acid-free a, recycled paper O.

Contents
Acknowl edgment s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . i x
PART 1: METABOLI SM ADVANTAGE
SCI ENCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
I NTRODUCTI ON . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Even you can burn 40 to 60 percent more calories in 8 short weeks!
CHAPTER 1: METABOLI SM FOR LI FE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
An inside look at how your body burns calories
CHAPTER 2: THE METABOLI SM ADVANTAGE FORMULA . . . . . . . . . . . 29
A three-pronged approach to building the metabolism of your twenties
PART 2: THE TRI NI TY OF A GREAT
METABOLI SM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
CHAPTER 3: THE METABOLI SM ADVANTAGE
NUTRI TI ON PLAN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
The foods you need to feed your muscle and starve your fat
CHAPTER 4: THE METABOLI SM ADVANTAGE
SUPPLEMENT PLAN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
Five essentials that will kick your metabolism into high gearand improve
your health
CHAPTER 5: THE METABOLI SM ADVANTAGE
EXERCI SE PLAN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
Incinerate 500 to 1,000 daily calories with these Metabolism
Advantage moves
PART 3: THE METABOLI SM ADVANTAGE
PROGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139
CHAPTER 6: YOUR METABOLI SM ADVANTAGE HOMEWORK . . . . 141
The tools you need to make effective, lasting change
CHAPTER 7: THE METABOLI SM ADVANTAGE RECI PES . . . . . . . . . . . . . 161
More than 40 convenient, delicious, metabolism-boosting meals and snacks
CHAPTER 8: THE METABOLI SM ADVANTAGE PLANNER . . . . . . . . . . 204
Your 8-week blueprint to a faster metabolism
CHAPTER 9: THE CHEATERS GUI DE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 272
How to tweak the plan to match your lifestyle and interests
CHAPTER 10: MAI NTAI N YOUR ADVANTAGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 349
The tools you need for a lifetime of metabolism boosting
PART 4: THROW I T I NTO OVERDRI VE . . . . . . . . . . . . . . . . . . . . 369
CHAPTER 11: THREE BONUS WORKOUTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 371
Improve results and prevent boredom with these new moves
CHAPTER 12: MAKI NG TI ME . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 395
Too busy to boost your metabolism? Try these time-saving tricks
Metaf ood Checkof f Li st s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 404
Conversi on Tabl e . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 406
I ndex . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 407

Acknowledgments
In the book Every Second Counts, Lance Armstrong and Sally Jenkins
note that anyone who imagines they can work alone winds up sur-
rounded by nothing but rivals, without companions. The fact is, no
one ascends alone.
In the case of this book, never was a truer statement put forth.
Without the expertise, insight, hospitality, care, support, friendship,
and good humor of a virtual army of generous clients, colleagues, and
friends, there would have been no ascentand, of course, there would
have been no The Metabolism Advantage. For all of their contributions
to me personally and professionally, Id like to acknowledge the fol-
lowing individuals for helping to make The Metabolism Advantage
a reality.
To my good friends and Science Link partners, Phil Caravaggio
and Carter Schoffer, its been quite a ride! Dont for a second doubt
that without you there would be no Science Link, no JohnBerardi.
com, no Gourmet Nutrition, no Scrawny to Brawny, and no The
Metabolism Advantage. Certainly dont doubt the fact that without you
the thousands of people weve touched would have remained confused
within the minefield of todays health, nutrition, and fitness indus-
tries. In fact, dont even doubt that without you I wouldnt be in a
white padded room rocking back and forth right now.
John Lennon said, I get by with a little help from my friends.
Me, I get by with a lot of help from my friends. Thanks for picking up
the slack when there was some to pick up, thanks for lending ideas
when mine had dried up, thanks for providing encouragement when
Ive been ready to give up. Thank you also for being ever-present
examples of dedication, discipline, integrity, and uncompromising
quality. They say that the company we keep determines who well be
in the future. If this is true, the future looks bright indeed.
vii
To the amazing clients of Science Link, my warmest thanks for
becoming the very platform from which books like this can be cre-
ated. Without your trust in our methods and systems, without your
patience, and without your appreciation for the process of trial and
error that accompanies the consulting relationship, translating
research into real, measurable, and teachable results would never have
come so easy. This book springs forth from your own successes and
is just as much yours as it is mine.
To my colleagues at Rodale Inc.without your support of my
ideas, confidence in my writing, and faith in my ability to help people
change the way they live, books like this would not be available to
help so many. Thanks for making my vision a reality.
Finally, Id like to acknowledge the researchers whove made it
their lifes work to uncover the mysteries of the human body. As Isaac
Newton once said, if I have seen further, its only because Ive stood
on the shoulders of giants. To the aforementioned researchers, it is
upon your shoulders I stand. Without your countless hours in the lab,
Id have no advice to givethis book is a tribute to your efforts.
viii Acknowledgments
PA R T 4
THROW IT INTO
OVERDRIVE

Three Bonus Workouts 371

11
Three Bonus Workouts
Improve results and prevent boredom
with these new moves
With the strength-training workouts in Chapters 5 and 9, you
already have all you need to build muscle, shed fat, and rev up your
metabolism in a very big way.
That said, its very easy to get stuck in a rut. Even the best of us,
myself included, gravitate toward our strengthsthe exercises and
routines we know well and feel confident completingand avoid our
weaknessesunfamiliar exercises and routines that may cause other
weightlifters to look askance and think, What the heck does that
guy think hes doing?
Even if the workouts and schedules in Chapters 5 and 9 at first
seemed new and unfamiliar, eventually youll become as comfortable
with them as you are with your favorite couch. What happens when
you give in and sit downand then lie downon your favorite
couch? You get sucked in. Instead of doing all the other things you
know you should be doingpaying the bills, making tomorrows
372 Throw It Into Overdrive
lunch, or washing the dishesyou lie there and lie there and lie there,
until you finally pull yourself up and deposit your body into bed.
The same tends to happen with a too-familiar exercise routine.
You begin cutting corners and working out with less intensity. You
lose focus and motivation, and consequently, you may find yourself at
a plateau.
You dont have to take only my word for it. Researchers have
actually studied this phenomenon. In a study completed at the Uni-
versity of Florida at Gainesville, researchers determined that repeat-
edly doing the same form of exercise greatly increases your chances
of giving up exercise altogether. In the study, one group of partici-
pants varied their exercises, while another group performed the same
exercises at each workout. A third group of participants followed no
specific instructions. More participants dropped out of the group that
did the same old routine over and over again than dropped out of the
other two groups. The participants who varied their exercise were
more likely to say they enjoyed their workouts than were members of
the same-old, same-old group.
In addition to causing your motivation to unravel, a stale routine
can also reduce your results, creating a vicious cycle. When you expe-
rience results, you feel more motivated to stick to your program.
When your results drop off, so does your motivation. New exercises
challenge your muscles in new and different ways, targeting different
muscle fibers. When you do the same exercises over and over, your
body builds certain specific strengths. When you vary your exercises,
you build broader strengths, increasing your overall success.
So how do you know if its time for a change? Consider changing
your routineby using the advice in this chapterif any of the fol-
lowing scenarios seem even remotely familiar to you.

You once focused your full attention on every single rep and set
you completed in the weight room. Now, your mind wanders
during your workouts. As you lift and lower the weights, you
think about your workday, wonder what morsels still exist in
Three Bonus Workouts 373
the fridge at home, and contemplate the age and marital status
of the fit, scantily clad hottie on a nearby piece of exercise
equipment.

Your workouts used to be nonnegotiable. Now, you skip them in
order to fit in doctors appointments, drinks with your buddies,
and even reruns of Threes Company.

You know you should push yourself harder by running faster
during your interval session or using heavier weights, but you
just cant bring yourself to do it.
If you find that you need even more variety than the routines
youve already learned throughout this book, you need look no far-
ther than this chapter. Here youll find three new total-body strength
training workouts, a new weekly schedule, and new cardio tips.
Change just one aspect of your program or all three to build a no-
excuse program for keeping your metabolism revving.
Your Bonus Weight-Training Workouts
The following total-body workouts include some exercises that you
already know along with a few new ones that will spice things up for
you mentally and physically. By varying your routine in this way, you
will keep your body changing and adapting.
The first workout calls for a moderate 12-repetition approach,
the second a more intense 8-repetition approach, and the last a very
intense 5-repetition approach. As Ive mentioned, you want to include
at least one intense 5-repetition focused session in your schedule each
week in order to recruit those type IIb fibers. Alternate between the
three total-body workouts, always including workout #3 in your
schedule, and you cant go wrong. (See page 394 for a sample workout
schedule.)
When doing these workouts, remember to challenge yourself
with heavier weights. If an exercise calls for 5 reps but you feel so
374 Throw It Into Overdrive
strong that you could do 15 or 20, the weight is too light. Just as your
muscles can get used to the same old exercise, they also get used to
the same old resistance. As you did with other strength-training work-
outs in this book, start each of these workouts with a 5-minute warmup
on a stationary bike, treadmill, or other piece of cardio equipment.
After your workout, cool down with 5 minutes of light cardio.
BONUS WEIGHT WORKOUT #1
5-MINUTE CARDIOVASCULAR
WARMUP:
Bicycling, walking, rowing, or
stairclimbing
FLAT DUMBBELL BENCH PRESS:
3 sets of 12 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
BARBELL SQUAT:
3 sets of 12 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
LAT PULLDOWN:
3 sets of 12 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
STIFF-LEG DEADLIFT:
3 sets of 12 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
LYING CRUNCH:
3 sets until fatigued
Set 1: ___ reps
Set 2: ___ reps
Set 3: ___ reps
5-MINUTE CARDIOVASCULAR
COOLDOWN:
Bicycling, walking, rowing, or
stairclimbing
Three Bonus Workouts 375
BONUS WEIGHT WORKOUT #2
5-MINUTE CARDIOVASCULAR
WARMUP:
Bicycling, walking, rowing, or
stairclimbing
ALTERNATING DUMBBELL
SHOULDER PRESS:
4 sets of 8 reps with each arm
Set 1 (right arm): ___ lb ___ reps
Set 1 (left arm): ___ lb ___ reps
Set 2 (right arm): ___ lb ___ reps
Set 2 (left arm): ___ lb ___ reps
Set 3 (right arm): ___ lb ___ reps
Set 3 (left arm): ___ lb ___ reps
Set 4 (right arm): ___ lb ___ reps
Set 4 (left arm): ___ lb ___ reps
BARBELL DEADLIFT:
4 sets of 8 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
BARBELL CURL:
4 sets of 8 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
BARBELL HACK SQUAT:
4 sets of 8 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
BRIDGE:
4 sets of 30 seconds each
Set 1: _____
Set 2: _____
Set 3: _____
Set 4: _____
5-MINUTE CARDIOVASCULAR
COOLDOWN:
Bicycling, walking, rowing, or
stairclimbing
376 Throw It Into Overdrive
BONUS WEIGHT WORKOUT #3
5-MINUTE CARDIOVASCULAR
WARMUP:
Bicycling, walking, rowing, or
stairclimbing
DUMBBELL INCLINE BENCH
PRESS:
5 sets of 5 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
Set 5: ___ lb ___ reps
OVERHEAD BARBELL SQUAT:
5 sets of 5 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
Set 5: ___ lb ___ reps
PULLUP:
5 sets of 5 to 7 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
Set 5: ___ lb ___ reps
BARBELL CLEAN:
5 sets of 5 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
Set 5: ___ lb ___ reps
BARBELL GOOD MORNING:
5 sets of 5 reps
Set 1: ___ lb ___ reps
Set 2: ___ lb ___ reps
Set 3: ___ lb ___ reps
Set 4: ___ lb ___ reps
Set 5: ___ lb ___ reps
5-MINUTE CARDIOVASCULAR
COOLDOWN:
Bicycling, walking, rowing, or
stairclimbing
Three Bonus Workouts 377
Bonus Weight Workout #1
FLAT DUMBBELL BENCH PRESS
Chest, Shoulders, Triceps
A Lie on a flat bench and grasp a
pair of dumbbells. Extend your arms
and hold the dumbbells with an
overhand grip above your chest.
B Bend your elbows to the sides as
you lower the dumbbells to your
upper chest, stopping when your
elbows are in line with your torso.
Pause at the bottom for a second
and press back up. Complete 3 sets
of 12 reps.
378 Throw It Into Overdrive
BARBELL SQUAT
Quads, Glutes, Hamstrings
A Position a barbell along the backs
of your shoulders, holding the bar
with an overhand grip.
B With your body weight equally
distributed between your heels and
forefeet, bend your knees, lowering
your torso until your thighs are
parallel to the floor. Keep your head
forward, your back straight, and your
feet flat on the floor.
Extend your knees and hips and rise
until your legs are straight. Complete
3 sets of 12 reps.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
1
Three Bonus Workouts 379
LAT PULLDOWN
Back, Chest, Biceps, Shoulders, Neck
A Sit on a lat pulldown machine
with your thighs under the supports
and grasp the cable bar with a
wide grip.
B Pull the bar to your upper chest.
Then slowly allow it to return until
your arms and shoulders are fully
extended. Complete 3 sets of
12 reps.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
1
380 Throw It Into Overdrive
STIFDEAD-1A
STI FF- LEG DEADLI FT
Upper and Lower Back, Glutes, Hamstrings
A Stand with your feet shoulder-
width apart. Hold a barbell at thigh
level in an overhand grip, with your
hands shoulder-width apart and
arms extended.
B With your knees slightly bent,
bend forward from the hips, lowering
the bar toward your feet until you
feel a mild stretch in your ham-
strings.
Then, with your knees bent, lift the
bar as you stand upright. Complete
3 sets of 12 reps.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
1
STIFDEAD-1B
Three Bonus Workouts 381
LYI NG CRUNCH
Abdominals
A Lie on a flat bench with your
shoulders even with the edge of the
bench and your head over the edge.
Bend your knees and place your feet
on the end of the bench. If you need
added resistance, hold a weight
plate behind your head or over your
chest with both hands.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
1
LCRUNCH-1B
B Lift your head and shoulders as
you exhale, flattening your abs
toward your spine.
Lower and repeat, completing 3 sets
until fatigued.
382 Throw It Into Overdrive
Bonus Weight Workout #2
ALTERNATI NG DUMBBELL SHOULDER
PRESS
Deltoids, triceps
A Stand with your feet hip-width
apart. Grasp a pair of dumbells with
an overhand grip, positioning them
at each side of your shoulders with
your elbows below your wrists.
B Press one dumbbell up until that
arm is extended overhead.
Lower and repeat with the other arm.
Complete 4 sets of 8 reps with each
arm.
Three Bonus Workouts 383
BARBELL DEADLI FT
Glutes, Hamstrings, Lower Back
A Place a loaded barbell on the
floor, and stand with your feet hip-
width apart under the center of the
bar. Bend your knees, squat down,
and grasp the bar with an overhand
grip, with your hands shoulder-width
or slightly farther apart.
B Keeping your arms and back
straight, extend your knees and hips
as you lift the bar and stand. As you
lift, keep the bar close to your body.
Pull your shoulders back at the top
of the lift. Complete 4 sets of 8 reps.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
2
384 Throw It Into Overdrive
BARBELL CURL
Biceps
A Grasp a barbell with an under-
hand grip, with your hands shoulder-
width apart and arms hanging down
in front of you.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
2
BARCURL-1B
B Keeping your elbows close to your
sides, raise the bar until your fore-
arms are vertical.
Lower and repeat. Complete 4 sets
of 8 reps.
Three Bonus Workouts 385
BARBELL HACK SQUAT
Quads, Glutes, Hamstrings
A Set a 25-pound weight plate
about a foot behind each support of
a squat rack. Set a barbell on the
rack at about hip level and stand
with your back to it, then grasp it
with a shoulder-width grip behind
your back. Next, slowly walk back-
ward toward the weight plates until
both your heels are elevated on them.
B Keeping your back as straight as
possible, bend your knees and squat
down as far as you can.
When youve reached your lowest
point, push your feet into the floor
to rise to the starting position.
Complete 4 sets of 8 reps.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
2
386 Throw It Into Overdrive
BRI DGE
Core Muscles
Assume a pushup position, but
instead of straightening your arms,
rest your weight on your forearms.
Suck in your belly button and con-
tract your glutes to flatten the arch
in your lower back. Hold for 30 sec-
onds. Complete 4 sets.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
2
Three Bonus Workouts 387
Bonus Weight Workout #3
DUMBBELL I NCLI NE PRESS
Chest, Shoulders, Triceps
A Lie on an incline bench and grasp
a dumbbell in each hand with an
overhand grip, with your elbows bent
and your hands at the sides of your
upper chest.
DBINCBEN-1B
B Press the dumbbells up, extend-
ing your arms and keeping the
dumbbells above your upper chest.
Lower and repeat. Complete 5 sets
of 5 reps.
388 Throw It Into Overdrive
OVERHEAD BARBELL SQUAT
Quads, Core Muscles
A Stand holding a barbell overhead,
with your arms extended.
B With your body weight equally
distributed between your heels and
forefeet, bend your knees, lowering
your torso until your thighs are
parallel to the floor. Keep your head
forward, your back straight, and your
feet flat on the floor.
Extend your knees and hips and rise
until your legs are straight. Complete
5 sets of 5 reps.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
3
Three Bonus Workouts 389
PULLUP
Upper Back, Biceps, Brachialis
A Hang from an overhead bar with
an overhand grip, with your hands
shoulder-width apart.
B Pull yourself up until your chin
clears the bar. Lower and repeat.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
3
NOTE: If you cant pull your entire
body weight, do assisted pullups,
either with a partner pushing against
your lower back or on a pullup
machine that supports somebut
not allof your body weight.
C If you can easily do 5 to 7 reps,
either wear a weighted belt or hold a
dumbbell between your ankles.
Complete 5 sets.
390 Throw It Into Overdrive
BARBELL CLEAN
Hips, Shoulders, Legs, Upper Back
A Place a loaded barbell on the
floor and stand with your feet slightly
more than hip-width apart just under
the bar. Squat down and grasp the
bar with an overhand grip, with your
hands slightly more than shoulder-
width apart. With your back arched
slightly, position your shoulders over
the bar.
B Extend your knees and hips as
you lift the bar, at first keeping your
arms extended.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
3
C Once the bar reaches your knees,
vigorously raise your shoulders and
pull the barbell up as you flex your
elbows out to the sides in an upright
rowing motion. Keep the bar close to
your body the entire time, then catch
it at the top position. Lower and
repeat. Complete 5 sets of 5 reps.
CLEANS-1C
Three Bonus Workouts 391
BARBELL GOOD MORNI NG
Hamstrings, Lower Back
A Position a barbell along the backs
of your shoulders, grasping it with an
overhand grip, with your hands
slightly more than shoulder-width
apart.
B Bend forward from the hips, as if
you were bowing, but keep your back
flat (not rounded). Stop when your
torso is parallel to the floor.
Keeping your back and knees
extended, return to the starting
position. Complete 5 sets of 5 reps.
B
O
N
U
S

W
E
I
G
H
T

W
O
R
K
O
U
T

#
3
392 Throw It Into Overdrive
Bonus Cardio Workouts
On the Metabolism Advantage cardio plan, youve been completing
bursts of intense exercise called intervals. I recommend that you con-
tinue with this type of cardio. Continue to select two intensities and
alternate between them for the prescribed number of intervals. On a
scale of 0 to 10with 0 being comatose and 10 being the hardest you
could ever workyou should continue to hit an intensity of 9 during
your 30-second intervals, 8 during 60-second intervals, and 7 during
90-second intervals. During your recovery period, aim for an inten-
sity of 3.
The philosophy behind your cardio workouts generally always
remains the same. What changes? The number of intervals you
completeyou should increase them as neededand, more impor-
tant, your chosen form of cardio. Im not asking you to give up your
favorite form of cardio altogether. However, I do want you to mix in
something new at least once a week. So, if youve been running, try
one day of stairclimbing, pool running, or cycling each week. If
youve been stairclimbing, try rowing or using the elliptical trainer.
Use the following workouts as a rough guide, warming up for 5
minutes before each session and cooling down for 5 minutes afterward.
INTERVAL WORKOUT #1:
30 seconds at high intensity,
90 seconds at low intensity
10 total repetitions
INTERVAL WORKOUT #2:
60 seconds at high intensity,
60 seconds at low intensity
10 total repetitions
INTERVAL WORKOUT #3:
90 seconds at high intensity,
180 seconds at low intensity
5 total repetitions
Three Bonus Workouts 393
Your New Weekly Schedule
Changing your workout schedule forces you to think differently about
each training session and keeps things new and fun. If you followed
the main exercise program outlined in Chapter 5 during your first 8
weeks of the plan, you worked out 6 days a week, completing strength-
training and cardio workouts on separate days. In phase 2 (8 weeks
and beyond) of the plan, you found a schedule that included 5 weekly
workouts.
Now Im going to show you how you can add 2 more days offfor
a total of 4 off daysand still get the same results. Before I introduce
you to this schedule, however, I need to stress that I really do believe in
near-daily exercise. If I had my way, youd be exercising 6 or 7 days a
week during most weeks of the year without fail. This type of consis-
tency optimizes your metabolism by causing daily metabolic increases
from the exercise itself as well as by revving up the afterburnthe
calories your body burns after your workoutson a near-daily basis.
That said, Im also realistic. Ive trained enough people over the
years to know that you have other things going on in your life besides
exercise. Perhaps you have a demanding job, a family, or an active
social life (or all three). No matter what the reasons, there will be
weeks when you simply cant bang out five or six workouts.
During those weeks, turn to the following schedule. It will help
you balance all of those seemingly competing life goals: a great body,
a great career, and a great family and/or social life.
This schedule calls for just 3 official days of exercise a week. Keep
in mind that your exercise days are pretty intense. By doubling up
your weightlifting and cardio, youll spend roughly 1 to 1
1
/
2
hours
working out. During these workouts, youll complete total-body
strength-training sessions. This allows you to challenge every major
muscle group three times a week, so youre working out fewer days
overall than on the other schedules in this book, but youre targeting
each of your major muscle groups one more time each week.
394 Throw It Into Overdrive
Because you wont stimulate your metabolism as much on your
off days, I suggest you make up for it with low-intensity cardio. You
can think of this as exercise or just as the stuff you need to do in life.
Cut the grass, trim the hedges, play with the kids, walk the dog. It all
counts as long as its continuous. In other words, little walks to and
from the fridge dont count. Aim for 45 minutes of this type of activ-
ity on your off days. Be creative about this unofficial exercise. Stuck
in an airport? Walk up and down the concourses for 45 minutes.
Watching your kids soccer game? Do perimeters around the field as
you yell encouraging words to your son or daughter. Have a date with
your spouse or girlfriend? Suggest something active and romantic,
such as cruising in a rowboat or strolling on a nature path. Need to
find something for the entire family to do on a Friday night? Head to
the nearest super arcade and challenge your tweens to repeated games
of Dance Dance Revolution.
MONDAY: 5-minute low-intensity cardio warmup
Weight Workout #1
Interval Workout #1
5-minute low-intensity cardio cooldown
TUESDAY: Off
WEDNESDAY: 5-minute low-intensity cardio warmup
Weight Workout #2
Interval Workout #2
5-minute low-intensity cardio cooldown
THURSDAY: Off
FRIDAY: 5-minute low-intensity cardio warmup
Weight Workout #3
Interval Workout #3
5-minute low-intensity cardio warmup
SATURDAY: Off
SUNDAY: Off
Making Time 395
Making Time
Too busy to boost your metabolism?
Try these timesaving tricks
To get the Metabolism Advantage, you must devote at least 30 minutes
each day to exercise (remember your goal5 total hours per week)
and roughly another 30 minutes to food preparation.
Whats that? Youre already too busy? Welcome to the club. Survey
after survey shows that lack of time consistently ranks as one of the
top excuses people give for skipping their workouts. Quite often, when
I suggest that my clients could speed up their results if they worked
out 5 hours a week and prepared most of their meals at home (rather
than eating out), they counter with one of the following responses.

I have a job.

I have a family.

I have a job and a family.
You get the idea. If you find yourself coming up with similar
excuses, its time for a little tough love. Stop your whining! Your
problem isnt lack of time; its lack of commitment. A study completed
12
396 Throw It Into Overdrive
at the University of Illinois at Urbana-Champaign determined that
people who said they were too busy to exercise really did have the
time. They didnt exercise because it wasnt a priority for them.
For example, Im willing to bet youre not any more starved for
time than a good friend of mine, Amy. She works as a teacher during
the day and coaches figure skating at night. Each day, she heads out
the door by 8 a.m. and doesnt return home until 10 p.m. Because of
this hectic schedule, does she live on fast food? No, healthful eating
is a priority for her, so she plans her day carefully, packing the foods
she needs to take with her for lunch, snacks, and dinner. While shes
away from home, she actually eats six meals a dayall of which shes
prepared at home.
We all have the same 24 hours in each day. Were all busy.
Whether or not you have the time needed to build a better body does
not depend on random factors that conspire against you. It depends
on you, specifically on whether you commit to making the time. You
either make the time or you dont.
Before you read on and discover my top strategies for saving time
in the kitchen, at the gym, and throughout your day, take a moment
to consider exactly why you are embarking on this plan in the first
place. Sure, you want a great body. Do you also want better health,
more energy, and a happier disposition? Do you want those results
more than something else that you spend time on during your day?
Think carefully about this, because in order to spend more time at
the gym or in the kitchen, youll need to spend less time doing some-
thing else. What are you willing to give up in order to build a better
body? Think about it, come up with an answer, and thenand only
thenread on.
Saving Time in the Kitchen
Okay, now that you know what youre willing to give up, its time to
take a look at how to make your new eating and exercise habits as
Making Time 397
time efficient as possible. The more efficiently you spend your time
in the kitchen and the gym, the fewer sacrifices you must make in
order to make time for eating and exercising.
On this front, I have very encouraging news. Many people spend
far more time in the kitchen than they need to in order to prepare
their meals. Ill show you how to cut your food prep time to just 30
minutes a day. Im not talking about 30 minutes to prepare dinner;
Im talking about 30 minutes to prepare all of your mealsbreakfast,
lunch, dinner, snacks, and shakes.
Chop veggies twice a week. On the Metabolism Advantage plan,
veggies accompany every serving of protein. Since you will eat pro-
tein at every meal and snack, that means youll eat a lot of veggies. If
you chop your veggies each time you need them, you can easily spend
a good part of your day hunched over your cutting board with cleaver
in hand.
Heres a better strategy. Each time you arrive home from the
supermarket, wash half of your veggies and chop like mad for 30 min-
utes. Place the veggies in resealable plastic bags in the refrigerator.
Then, when you need some chopped bell peppers for an omelet or
other dish, you can just pull out your bag of chopped peppers and toss
them in. When your stored veggie supply begins to run low, repeat
the process, spending a half hour one night in midweek to replenish
your supply.
Use the veggies you have on hand. Lets say, come midweek,
you have some extra chopped cucumbers, peppers, or other veggies in
your fridge. Instead of dumping them in the trashand wasting both
the food and the hard work that went into chopping themuse them
in an omelet, salad, or other Metabolism Advantage meal as you see
fit. You can always add more veggies to just about any recipe. Thus, if
youre making a Metabolism Advantage Salad, and you realize you
have a lot of cucumbers left over from another dish, by all means put
cucumbers in your salad. Similarly, if you have chopped hot peppers
left over from one dinner, use them to spice up another!
398 Throw It Into Overdrive
Cook your spinach whole. Some people like to chop spinach
before adding it to their omelets. This takes timeboth to chop the
spinach and to clean the cutting board and knife. Personally, I like to
throw in a bunch and watch it wilt down to nothing. Try it. You may
be surprised at how small the spinach gets and how tasty the dish
iswithout the chopping and cleanup.
Shop for stealth foods. Ideally, Id like you to buy your food as
fresh as possible and as close to its natural state as possible. The closer
a food is to its natural state, the more nutrients and the fewer preser-
vatives, flavor enhancers, and added sugars it contains. For example,
a whole apple contains fiber not present in applesauce, and applesauce
contains added sugar not present in an apple. Dried beans contain less
sodium and unhealthy preservatives than canned beans.
That said, if you never eat healthful foods because they take too
long to prepare, youre better off with slightly less nutritious, more
convenient options. Below, Ive listed a number of convenience foods
that can save you time in the kitchen.

Crumbled feta cheese rather than block feta. Open the carton
and sprinkle the cheese on your omelet; no chopping required.

Canned beans rather than dried. Rinse and drain them to
remove the sodium and other ingredients used to preserve
them.

Canned chopped mushrooms. They dont taste as good as fresh,
but they will save you chopping time. Rinse and drain them to
remove sodium.

Jarred chopped garlic. Although it wont taste as garlicky as
fresh cloves you chop yourself, youll be more likely to flavor
your meals with garlic when you need only scoop a spoonful
from the jar.

Jarred chopped ginger. Look for it near the jarred garlic. You
may need to shop at a gourmet grocer to find it.

Shredded cheese rather than block cheese. Why spend time
Making Time 399
shredding it yourself when the manufacturer has done it for
you? Many of these cheeses now come in resealable bags that
can save even more time.

Frozen mixed berries. To use them in your Super Shakes, all
you have to do is dump the right amount in the blender. No
washing or chopping required.

Canned fruit. Why chop an entire pineapple for Carrot Salad
when you can find it already chopped in a can? Be sure its
packed in its own juice and not in heavy or light syrup that adds
unnecessary sugar.

Frozen green beans and other veggies. Dump them into stir-
fries and other dishes. Just be sure they dont contain a sauce or
seasonings.

Bagged prewashed lettuce. Just pull it out of the bag to use in
your Metabolism Advantage Salad.
Precook your protein. Twice a week, use a Foreman-style indoor
grill, an outdoor grill, or your oven to cook a large batch of chicken,
turkey sausage, and other lean protein foods for your lunches and
dinners. Store the meat in resealable plastic bags and use as needed.
Cook in batches. Double or triple the serving sizes of the Metab-
olism Advantage recipes and use the leftovers for subsequent meals.
Make lunch a wrap. Many people eat sandwiches for lunch for
one reason: Theyre easy to make. Yet the two slices of bread that
hold the meat may add up to more carbs than you may want if you
havent already exercised that day. Instead of using bread, opt for a
wrap. Use a 100 percent whole wheat tortilla (which offers extra fiber
and protein compared with refined flour tortillas). Another wrap
bonus: You can usually stuff a wrap with lots more veggies and lean
protein than you can a sandwich.
If possible, keep a blender at work. This allows you to make
your Super Shakes as you need them rather than making a whole
400 Throw It Into Overdrive
bunch in the morning before workor even the night before. If you
cant take a blender to work, use a shaker bottle with a tight-fitting
screw-on cap. Either make the shake at home and tote it to work in
the shaker bottle or put the dry ingredients in the bottle and add
water later. The latter method wont yield a completely blended shake,
but its better than no shake at all.
Order out. You dont have to spend every lunch hour huddled
over your desk eating a Metabolism Advantage meal that you assem-
bled at home. You can let other people do the cooking for you. Just
follow the Metabolism Advantage meal-planning rules in Chapter 10.
Make lean proteinsuch as chicken breast, fish, or turkeythe cen-
terpiece of the meal. Round it out with a serving of veggies, such as a
salad or steamed broccoli, and consume a balance of fat.
Saving Time in the Gym
Unlike your prep work in the kitchen, theres not a heck of a lot you
can do to speed up your workouts. Depending on whether you are
doing cardio or weight training, your Metabolism Advantage sessions
will take 30 minutes or more. You wont complete them any faster
than that, so budget for at least that amount of time. That said, the
following tactics can help ensure that your workouts take no longer
than absolutely necessary.
Pay attention to your chat time. If youre spending an hour or
more in the gym, carefully assess whats taking up so much of your
time. For most gym enthusiasts, its random chatting. Im not saying
that you need to complete your workout in silence, but if your time
is tight, cut the chatting instead of the sets and reps. You might even
consider heading to the gym at a different time of day than usual so
youll encounter a different group of people and wont be as tempted
to talk.
Making Time 401
Shower at the gym. Youll be less likely to linger under the hot
water at the gym than at home.
Investigate gyms closer to home. As long as a gym has the
equipment you need, why drive 45 minutes to get there? Nearly all
gyms, including the one around the block from your house, have a
nice assortment of free weights. You may not always find a state-of-
the-art system that lets you watch TV and check e-mail from the
treadmill, but if youre doing your cardio interval sessions at the right
intensity, you shouldnt have time for such accoutrements anyway.
Go during off-peak hours. Talk to the folks at the reception desk
and ask them about the facilitys slowest times of day. Hitting the gym
then will cut your wait time for equipment, lockers, and showers.
Change your exercise order. If someone is on the bench or
another piece of equipment you need, move on to an exercise that you
can do without waiting.
Pack what you need at night. In the morning, its all too easy to
hit the snooze button a few times too many and then rush out the
door without your gym bag (or lunch). Gather everything you need
for your workout the night before. Toss your exercise clothes and
sneaks into the bag and throw the bag in your car.
Keep a spare outfit in your car. That way, if you get to work and
find you dont have workout clothes for later in the day, you can use
the standby shoes and outfit.
Get up an hour earlier and exercise first thing. While your
spouse and kids are asleep, sneak in that weightlifting or cardio ses-
sion. If you exercise in the afternoon or evening, your workout can
fall victim to lifes little emergencies, such as a sick child who has to
be picked up from school and shuttled to the doctor.
402 Throw It Into Overdrive
Finding Spare Time
To create more time for exercise and food preparation, consider the
following tactics.
Turn off the TV. You may spend far more time watching televi-
sion than you think. If youre cutting short your workouts or skipping
them altogether in order to fit in your favorite reality show, its time
to revisit your priorities.
Cut back on your hobbies. Im not asking you to give up your
favorite hobbies, just to cut back on them a little. I know a lot of guys
who like to work on old cars. They spend 3 or more hours a day tin-
kering with their chopped-top hotrods, but while their cars look awe-
some, their bodies are falling apart. If you normally spend 3 hours a
day on that car restoration or on expanding the Bob Dylan shrine in
your basement, how about just 2?
Consider why youre doing this. Making time for exercise and
healthful eating is a matter of personal respect. If you respect your
body, you will find time for exercise. How badly do you really want to
speed up your metabolism and slim down? If you want it badly
enough, youll find enough time to make it happen.