Where other books on "dieting/exercise" will instantaneously delve into the epicentre of their plan this one begins with a mental makeover of sorts. The author attempts to have the reader appreciate one's body more than he/she already does. She advises to look at a selection of nudes (of varying body types) and to perform a weekly exercise ritual in the buff (ie. sleeping and eating etc.) to appreciate the banality of the human body - its curves, shadows, how it simply exists, and all of its functions. Even BDD (body dysmorphic disorder) is addressed. A healthy mindset is promoted from the get go.
Next, there is an optional two-day cleanse then a diet plan for the next six weeks. It is built to total 1.400 calories/day and includes: breakfast, lunch, dinner, and two snacks. The meals are focused around 20 power foods: avocados, beef, bell peppers, berries, black beans, Brussels sprouts, cheese, chicken breast, dried fruit, eggs, flaxseed, hummus, milk, nuts/nut butters, olives/extra-virgin olive oil, salmon, tofu, tuna, whole grains, and yoghurt. The meals include various combinations of the list with the occasional added ingredient. There is also a list of recommended added spices and low-calories condiments like mango salsa. Splurging is allowed once in three weeks (twice over the program). A signature cocktail is also included for going out.
Following food is the section on fitness. The regime consists of two weekly metabolic work-outs and two strength training sessions. There is also an optional "do-anything" day from pilates to gardening. There is a ten minute warm-up before the pages of exercise. The strength training features 15 reps with 4 pound weights and lasts under 30 minutes. Weeks 4-6 the reps drop to 8 but the weights also increase to 8 pounds. The metabolic work-out is also under 30 minutes. It is high intensity interval training, and has one set for weeks 1-3 and another for 4-6. Weights (4 & 8 pounds), an adjustable bench, a barbell, 5 & 10 pound barbell plates, an exercise mat, a jump rope, fitness shoes, and a Swiss ball are necessary for the work-outs.
Finishing touches are the next topic. Body acne, shaving, waxing, and pedicures are covered. There is also a bonus section of sorts that covers weeks 7-9. It speaks of weight maintain with an allowed weekly slip up, has new work outs that follow suit with the previous ones. In that section is also one covering ab workouts that follow the interval training style. A brief inlet about controlling cravings exists immediately after. The last few chapters cover "target zones" for weeks 7-9. The body parts are for breasts, arms, legs/butt and cellulite. The last bit is a warrior work-out. The book says you should lose 1-2 pounds a week with their plan, so if you make it to week 9 you should lose from 9 to 18 pounds.
Personal quip: I being a vegetarian have to alter the dietary plan to suit my needs, so except for some tidbits most of the food is inedible to me. Also, I don't agree with their training methods. In order to cause fat enzymes to begin burning away fat they need stimulation of 30 minutes, thus the work-outs don't sound to be effective for more than fiber type II toning. I would stick to a similar calorie goal 1,400-1,550 (to preserve maximum current muscle while losing weight) but to modify the work-out to 30 minutes strength plus 30 cardio (stationary) 5-6 days a week. The strength should be done first to activate the metabolism resulting in more burn during cardio. Yoghurt is one of the best foods in the plan eating it over 15 weeks caused 22% more fat than the rest without any change in diet (they ate three a day), this is from the CLA. For the mental aspect and general beauty tips it is written better than many other fitness books, but I admire the self-esteem boost not the work-out/diet.
