Body Rx: Dr. Scott Connelly's 6-Pack Prescription

Overview

Throw out the treadmill. Stop starving. And get the best body you've ever had. Body Rx presents a dramatically new way of thinking about how we eat and exercise. At its core is the 6-Pack Prescription, an innovative approach to nutrition and fitness. The prescription has worked for everyone from elite athletes to discouraged dieters, from the chronically obese to men and women eager to shed a few pounds. And it will work for you. Based on two decades of Dr. Scott Connelly's groundbreaking work in fat loss, ...
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Overview

Throw out the treadmill. Stop starving. And get the best body you've ever had. Body Rx presents a dramatically new way of thinking about how we eat and exercise. At its core is the 6-Pack Prescription, an innovative approach to nutrition and fitness. The prescription has worked for everyone from elite athletes to discouraged dieters, from the chronically obese to men and women eager to shed a few pounds. And it will work for you. Based on two decades of Dr. Scott Connelly's groundbreaking work in fat loss, fitness, and metabolism, Body Rx gives you the tools used by athletes to change body composition from flab to firm, from fat to fit. Whether you want to look great in a bikini or have six-pack abs or just feel better about your body, Body Rx is your prescription.

Through four six-week cycles dedicated to getting stronger, getting sculpted, burning fat, and maintenance, Body Rx is an easy-to-follow exercise and diet plan designed for results.

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Editorial Reviews

From Barnes & Noble
The Barnes & Noble Review
An innovative exercise and eating regimen formulated by the creator of MET-Rx, the 6-Pack Prescription aims to help readers unlock their body's potential to burn fat and make muscle. Dr. A. Scott Connelly -- a pioneer in the field of fitness training whose roster of clients includes athletes such as Jason Sehorn -- begins with a primer on the body's nutritional needs and the reasons that approaches to diet and exercise fail to render results. Asserting that a "low-protein, high-carbohydrate, highly processed diet short-circuits our metabolic machinery," the author devotes a great deal of time to educating readers about what they really need, in terms of diet and exercise, to keep their metabolism functioning at optimum level.

The rest of the book outlines the 6-Pack Prescription, which consists of a Meal Plan and Workout (focusing on weight training instead of aerobics) for each of the four cycles: Getting Stronger, Getting Sculpted, Burning Fat, and Maintenance. Featuring charts and worksheets where readers can monitor their food intake, create individualized menus based on the 6-Pack Prescription Meal Plan, and keep track of workouts, this is not the kind of book that will collect dust on the bookshelf. Rather, it is a book that will be toted to the gym, kept handy in the kitchen, and flipped through again and again.

Although Dr. Connelly is legendary for the products he has created, the book never comes across like an infomercial -- the 6-Pack Prescription works with or without the aid of Dr. Connelly's sports supplements. The author clearly has a passion for fitness, and his goal here is to inspire that passion in others. The inclusion of special sections addressing the needs of women and older people ensures that Body Rx will appeal to all, because, as the book says, "a 6-pack is a goal everyone can achieve." (Karen Burns)

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Product Details

  • ISBN-13: 9780399147821
  • Publisher: Penguin Group (USA)
  • Publication date: 9/10/2001
  • Pages: 288
  • Product dimensions: 7.75 (w) x 9.58 (h) x 1.22 (d)

Meet the Author

A. Scott Connelly, M.D., has devoted his life to the study of the science ofnutrition and fitness and is considered one of the world's leading experts in the field of human nutrition and metabolism. The inventor of MET-Rx Engineered Nutrition, he also founded UCLA's A. Scott Connelly Center for Nutrition Science.

Carol Colman is the coauthor of the bestselling health books The Melatonin Miracle and Shed Ten Years in Ten Weeks.

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Read an Excerpt

Excerpt from

Body Rx: Dr. Scott Connelly's 6-Pack Prescription

6 Nutrition Rules to Live By

The Body Rx 6-Pack Prescription Meal plan is designed to liberate you from fat storage mode. It does this by putting protein and fiber back into your meals and gradually decreasing the amount of starchy carbohydrates that you consume. You will shift your eating patterns every six weeks to achieve the goals of each cycle. At no point will you feel hungry, deprived or bored with your diet. As a matter of fact, you will probably feel as if you're eating too much, too often.

The 6-Pack Prescription meal plan can provide you with the metabolic machinery you need to stay lean, not just for a few weeks, or a few months, but your entire life. Following are Dr. Connelly's "6 Rules for Success" that outline the basic principles and scientific underpinnings of the Body Rx meal plan.

1. Food is #1. To achieve a stronger, sculpted, and leaner body, you must give your metabolism the raw materials it needs to start burning fat and building muscle. Every meal you eat should work with your metabolism, not against it.

2. Simplicity Rules! Most people eat the same 12-15 foods over and over again, day in and day out. These are often the wrong foods. The 6-Pack Prescription makes it easy for you to switch to 12-15 of the right foods. Dr. Connelly has divided the world of food into three ratings: Green (the healthiest foods that are basically unlimited), Yellow (foods that you should keep careful track of), and Red (foods you should avoid at all costs). Body Rx presents a complete list of foods in each group.

3. Eat Often and Eat Enough. Your metabolism works best when it is fed a steady stream of high quality fuel. It's essential to eat every 2-3 hours to keep your metabolism burning fat to build muscle. Skipping meals and cutting calories will make your body hoard fat. Body Rx recommends eating 6 meals a day.

4. It's About Protein and Fiber. Protein provides the amino acids you need to operate your metabolism and other vital systems. Fiber, the magical ingredient in fruits and vegetables, stimulates fat burning and helps counteract the damaging effects of high glucose producing carbohydrates such as grains. This winning combination will keep you sleek and lean.

5. Just Say No to Fructose. Fructose is ubiquitous in food, especially the prepared, processed snacks marketed to children. Read food labels and you will quickly know which products contain fructose. Just because food manufacturers put fructose in the food supply doesn't mean that you have to eat it.

6. When You Get Control of Your Body, You Get Control of Your Life. Body Rx is not just about having a terrific body. It's about achieving your full potential. Having a strong body and a sharp mind will better enable you to achieve your goals and dreams. Your health and your destiny are in your hands.

6. Exercise Rules to Live By

1. If you have limited time to exercise, spend it in the weight room! Weight training is the only exercise that can produce significant changes in your body composition. The positive effects of a well designed weight training program are far reaching and long lasting. The process of making and maintaining muscle has a nearly magical effect on the body.

2. Muscle acts as your fat-burning furnace. Lean muscle is the body's main vehicle for fat burning. By increasing your amount of muscle, you are not only eliminating existing fat, but also drastically decreasing the chances of getting fat in the future. And the more muscle you have, the more fat you will burn, not only during times of activity, but during times of rest.

3. Strength training has all the heart-healthy benefits of aerobics and more! The benefits of aerobics pale in comparison to those of weight training. Contrary to public opinion, the cardiovascular benefit of aerobics is not due to its direct action on your heart. Rather, it is due to its effect on blood pressure—aerobic exercise relaxes the outer arteries delivering blood to your muscle cells. Weight training relaxes those same tiny arteries AND delivers countless more benefits, including increased strength, accelerated fat burning, and a better looking body.

4. The secret to weight training is to work with the right intensity. Many people mistakenly believe that the right way to lift weights is to do endless repetitions with very low weights. Instead of increasing weight as their work out gets easier, they keep increasing their repetitions. You should lift enough weight to challenge your muscles with each work-out. Body Rx presents a weight training program to keep you on target and continually progressing.

5. Women have to weight train like men. Many women worry that lifting heavy weights will make them big and muscular like men. This is simply not true. Women do not have the same hormones as men and cannot get as big no matter how hard they work out. Lifting heavy weights will produce stronger muscles, but muscle is more compact than fat. The end result is more defined body, not a bigger one.

5. In less than 4 hours of exercise per week you can get into the best shape of your life! Body Rx offers a very tailored program of 20 basic weight-training exercises, divided into 4 separate work out sessions, each session to be conducted once a week. Thus, you only need to work out 4 days per week for less than one hour per session. The other days are meant to give your muscles time to rest.

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Table of Contents

Introduction 1
Part I Throw Out Your Scale
1. Body Rx 7
2. The Metabolic Meltdown 28
3. The "F" Word in Nutrition (It's Not Fat!) 45
4. Body Rx: Nutrition 55
Part II How to Get the Body You Want
5. The 6-Pack Prescription Meal Plan 71
My 6-Pack Prescription Meal Planner Part I 91
My 6-Pack Prescription Meal Planner Part II 163
6. Body Rx: Exercise 176
7. The 6-Pack Prescription Workout 186
Part III Dr. Connelly's Intensive Care for Special Situations
8. Body Rx: Supplements 251
9. Body Rx: Women 257
10. It's Never Too Late 265
Selected Bibliography 275
Index 279
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Interviews & Essays

Exclusive Author Essay
Why Your Workout Isn't Working

Are you working out more, but less happy with the results? Does it seem like the more repetitions you do and the more treadmill miles you log, the fatter you get? Does it seem like the less you eat, the more you gain? If you answered yes to these questions, you're not alone. Through the years, I've trained thousands of celebrities, elite athletes, and regular folks who finally come to my gym after years of disappointing results. I've taught them that the problem is not that working out doesn't work, but that working out incorrectly is a waste of time.

Most fitness regimens are not properly designed to build muscle and burn fat. Instead, they emphasize calorie counting, tedious aerobics, and endless lifting of light weights -- practices that are worse than ineffective. Instead of giving you the body you want, these misguided programs rob you of muscle and make you fatter.

The secret of Body Rx is muscle. Muscle is what makes your body look sleek and lean and muscle is what burns off excess fat. The more muscle you have, the more fat you will burn, not only during times of activity but during times of rest as well. Make no mistake about it. Muscle is the primary fitness and fat loss issue for women and men. If you want to build a lean, shapely body and enjoy the best health of your life, keep reading. The basic strategies that I outline below will help you achieve spectacular results.

Nutrition Is No. 1

Food is the No. 1 tool for transforming your body. If you don't feed your body what it needs, you may be seriously compromising the benefits of working out. I'm opposed to low-calorie diets. Not eating enough food can make your body hold onto fat and chew up muscle. Sure, you may lose some pounds, but you'll be losing your muscle tone, not your fat. Keeping those pounds off will be an endless struggle. To achieve a stronger, sculpted, leaner body, you must give your metabolism the food it needs to start burning fat and building muscle.

Protein + Fiber -- The 1-2 Punch Against Fat

Be sure to eat enough of two crucial nutrients -- protein and fiber. Protein is the body's primary source of the raw material that makes new muscle cells and repairs old ones. I recommend eating a portion of lean protein (like chicken, eggs, low-fat cottage cheese, fish, or extra-lean cuts of beef) with every meal. And by the way, I recommend eating 6 smaller meals a day rather than the usual 3. Your body works better when it is given a steady stream of nutrients throughout the day, rather than the customary 2-3 large meals.

Load up on fiber-rich foods, such as fresh fruits, vegetables (like broccoli, cauliflower, greens), and whole grains (like wheat bran and oatmeal). Why? Fiber helps the body burn fat. And do watch your intake of starchy foods, like breads and pastas. Try to eat starches early in the day (never at night when they're more likely to be stored at fat!) and watch your portion sizes. These foods can slow down fat burning and sabotage your results.

Although I don't believe in "forbidden foods," I urge you to limit your consumption of foods containing one ingredient -- high-fructose corn syrup, or fructose, for short. This common food additive can hamper fat burning and cause unhealthy changes in blood lipids. Used in soda, snack foods, frozen foods, and food bars, as well as numerous other forms of processed foods, fructose is ubiquitous throughout the food supply. Eating an occasional food with fructose is no problem, but I don't recommend making a steady diet of it, as many people do.

The Right Way to Exercise

When it comes to the gym, showing up is not enough. If you want to succeed at the gym, you need to do the right exercise with the right technique. I recommend weight training over aerobics. The positive effects of a well-designed weight training regimen are far reaching and long lasting. Weight training is the only way to make muscle. Lean muscle is the body's main vehicle for burning fat, and by increasing your amount of muscle, you are not only eliminating existing fat but drastically decreasing the chances of getting fat in the future. Aerobics does nothing to help you build muscle or strength. And while you may burn fat while you are running on the treadmill or climbing the stair stepper, the minute you get off the exercise machine, you stop burning fat. With weight lifting, you burn fat for a full 24 hours after working out, even when you're sleeping! For those of you who think that weight training isn't as good for your heart as aerobics, think again. In reality, weight training offers the same cardiovascular benefits of aerobics. If you enjoy aerobics, by all means, continue to do them along with weight training. However, if you have limited time, it's better spent lifting weights.

To get the most out of weight training, you need to do it with enough intensity. If you do endless repetitions of light weights, as many people do, you are simply wasting your time! When you lift a heavy weight, you cause microscopic injury to your muscle cells. In the process of repairing themselves, your muscles become bigger and stronger. This principle underlies weight training. The act of lifting and lowering a challenging weight is all it takes to stimulate this wonderful process of muscle renewal. So don't keep increasing your repetitions with the same weight -- keep adding more weight slowly and incrementally. Weight training is called progressive resistance for a reason -- you're supposed to make progress! In Body Rx, I give specific instructions on how to select the right weights for your workout. If you're a novice to weight training, please consult with a fitness trainer before beginning your program.

The Muscle Paradox

A note to women -- many women worry that weight training will make them big and muscular like men. This is simply not true. Women do not have the same hormones as men and cannot get as big as men no matter how hard they work out. And then there's the muscle paradox: Lifting weights will produce bigger muscles, but muscle is more compact than fat. Therefore, the more muscle you have, the slimmer you will look.

When it comes to weight training, consistency is also important. You need to take your gym dates seriously. For your workout to really work, you need to get the gym 3-4 times a week. My Body Rx workout can get you in and out of the gym in less than a hour. One hour a day, 3 or 4 days a week? It's not a high price to pay for a healthy, vital, attractive body.

It's Not Just About Building a Better Body

It's not just about having a terrific body. It's about achieving your potential physically and mentally. When you look and feel great, you will be empowered by a newfound confidence knowing that you radiate health and vitality. You will feel renewed and ready to meet whatever challenges come your way. It doesn't matter whether you're a student, a teacher, a Wall Street trader, an internet billionaire, or a stay-at-home mom. Having a strong body and a sharp mind will enable you to achieve your goals and fulfill your dreams. (Scott Connelly, M.D.)

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Sort by: Showing all of 6 Customer Reviews
  • Anonymous

    Posted January 31, 2002

    At last,body building with a healthy eating plan.....

    I have been working out with weights for 6 years,and have done various programs,including Bill Phillip's Body For Life program which I had success with.That being said the thing about most of these plans that made me uncomfortable had associated diets that didnt seem to conform with more mainstream and scientificly based studies that are reflected in such books as The Harvard Study,EAT,DRINK AND BE HEALTHY and THE OKINAWA STUDY bye Wilcox,Wilcox and Suzuki....but seemed to rely on supplements and more supplements mentioning things like fiber and fruit and vegetables only in passing where as Dr.Connelly stresses all of these items and the health benefits derived from them.His green,yellow and red system for rating and evaluating foods is easy to use and stick with and the basic philosphy around the balance of protein and carbs.and fats seems sound.and he reccomends 5 to 6 small meals a day..which I had been doing already[Bill Phillips]and am never hungry and always have lots of energyI dont agree with his take on soy protein messing up your hormonal system,but other than that and the fact that I have not been able to eat all that I am supposed to. with the addition of fiber I am really never hungry. .....Dr.Connelly dosent do cardio but I do just seems to help me feel good and I like to hike and stuff like that...but weighttraining is the best and protein and fiber is the way to go.Well done

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted April 15, 2002

    Menopausal

    From what I read these testimonies are from MEN who have no idea what it's like to go through menopause. I have been exercising for years and eating right but when I began going through 'the change' and taking my HRT's, I've not been able to lose weight yet. Please explain that good DOCTOR!

    0 out of 1 people found this review helpful.

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  • Anonymous

    Posted February 12, 2002

    Best nutrition book I've ever read

    This is a must read for anyone who desires to end the cycle of dieting,gaining weight, dieting,etc. Mr. Connelly is a renowned expert on metabolism and I can report that his prescription for better health works better than I ever could have imagined.

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  • Anonymous

    Posted January 15, 2002

    Loved it - but ...

    I've been working out for 30 years and this is the first workout book I've actually bought. It puts so many ideas that I've heard about through the years in a coherent, scientific package that makes a lot of sense -- and there were some new revelations as well. My only problem with the book's advice was Dr. Connelly's aversion to both cardio work and stretching -- which I think are both important to overall health. Maybe his mindset is more bodybuilding than overall health -- not sure. But there's STILL an awful lot of good stuff there. I recommend it.

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  • Anonymous

    Posted January 12, 2002

    Model Appearance

    Body Rx is a perfect program for those who like to work out at the gym, hate aerobic exercise, want to be able to eat more, enjoy looking good in a swim suit, and have plenty of money. For those who want to just eat better, Dr. Connelly estimates that you can get 70% of the program¿s benefit by just following the nutritional plan. Although the program is described as equally good for women and men, it¿s focus on strength training will naturally appeal to more men than women. The nutritional plan is built around changing your body¿s chemistry to burn fat rather than store fat. This is accomplished by eating much more protein and fiber than most people do while upping the water consumption. In addition, you need to avoid less healthful carbohydrates (especially high fructose corn syrup, an ingredient in almost all prepared foods), harmful fats (especially trans fat), and alcohol. Foods are put into three groups, green, yellow, and red. You can have all you want of green foods. You should avoid the red foods, and gradually cut back on the yellow group foods. You could also think of the green group foods as often being expensive. Most people will end up spending more to follow this regimen. The book outlines a gradual process for shifting over your eating and exercise routines. I think I would have trouble following this program because it requires me to eat a lot more than I do now, and more often. I also don¿t belong to a gym, and would have to join one to do the exercises here. Because of still being in recovery from surgery, I¿m not sure how many of these exercises are appropriate for me. The research behind the plan seems solid. Dr. Connelly has successfully helped establish better regimens for bed-ridden patients who are wasting away. For those who are not so committed to change, especially women who want a lighter strength program, Get with the Program may be a better choice. I suspect that this program will have most appeal for those with Type O blood, and least for those with Type A blood. Choose a health program that fits your goals and life style! May you enjoy the change!

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  • Anonymous

    Posted October 17, 2008

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