Curves on the Go

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"What would you give to have a great body without constantly dieting? Is it worth thirty minutes of your time three days a week? Are you willing to watch what you eat for two days a month if you could eat without deprivation the other twenty-eight days? Would you like to liberate yourself from the drudgery and monotony of constant dieting? I'm going to make you a promise that cannot be made by any other weight-loss program. I will show you an easy way to achieve permanent weight loss without permanent dieting. It won't take a lot of your time. ...

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Overview

"What would you give to have a great body without constantly dieting? Is it worth thirty minutes of your time three days a week? Are you willing to watch what you eat for two days a month if you could eat without deprivation the other twenty-eight days? Would you like to liberate yourself from the drudgery and monotony of constant dieting? I'm going to make you a promise that cannot be made by any other weight-loss program. I will show you an easy way to achieve permanent weight loss without permanent dieting. It won't take a lot of your time. And it will lead you out of diet hell."

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Product Details

  • ISBN-13: 9780399151651
  • Publisher: Penguin Group (USA)
  • Publication date: 12/26/2003
  • Pages: 224
  • Product dimensions: 5.68 (w) x 8.46 (h) x 0.81 (d)

Meet the Author

Gary Heavin opened his first fitness center for women in 1976, after pursuing a pre-med major in college. As a nutritional counselor and fitness instructor, he has worked individually with more than 100,000 women on weight loss and fitness. Heavin began the Curves franchise in Harlingen, Texas, in 1992, and today it is the largest fitness franchise in the world, and the third largest franchise of any kind in the United States. Currently, 250 Curves franchises open every month.

Carol Colman is the author of numerous bestselling health books.

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Read an Excerpt

CURVES ON THE GO


By Gary Heavin Carol Colman

G. P. Putnam's Sons

Copyright © 2004 Gary Heavin and Carol Colman
All right reserved.


Chapter One

FINDING THE TIME

But I don't have the time to exercise!"

Not true. Anyone can find thirty minutes, three times a week. It's a matter of organization and planning.

"I'm always running somewhere with the kids...."

But what about the times during the day when you're not with them? When they're at a play date, or at school or an after-school activity?

"Between work and running a home, I can't even catch my breath."

What about before work, during your lunch hour, after work, or on weekends?

"I'm always exhausted.... I can't work out!"

If you worked out, you wouldn't always be exhausted.

"I can't get to Curves after work. I have to run home to walk the dog!"

So that your dog can be in better shape than you? Hire a high school kid to walk your dog a few days a week!

Trust me, whatever excuse you can make for not having the time to exercise, I've heard it all before. If you visit any of the six thousand Curves centers, you will find women with busy lives just fike yours-with demanding jobs, families to tend to, and homes to run-who manage to work out at least three times a week. How do they do it? Through the years, 1 have observed that women who do the best on the Curves program are the ones who have made exercise a part of their daily routine. They have managed their time so that they can work out on the same day, at the same time, week after week. Working out has become as natural a part of their day as going to the supermarket, dropping their kids offat school, going to the office, or even brushing their teeth. They wouldn't think of missing their exercise appointments. If a real emergency crops up, they make up the time.

Granted, it may be more difficult for some women to fit in fitness than for others, but it's never impossible. Even the busiest woman has "black holes," wasted time in her day when she can squeeze in a thirty-minute workout. If you absolutely can't get to Curves, you can do the Curves at Home Workout I describe in detail in Curves: Permanent Weight-Loss Without Permanent Dieting. Working out at home is better than not working out at all, but it is not nearly as much fun as doing it at Curves. Women with small children take note: You are typically the ones who are most resistant to making a commitment to exercise, yet you are the ones who can benefit the most from the camaraderie of working out with other women and getting out of the house for a while. Don't feel guilty about taking some time offfor you. When you return home to your family, you will feel energized and refreshed and will be better able to manage the demands of home and kids.

So how do you figure out your personal best time for working out? Take the following quiz to help you determine how to fit fitness into your life.

1. If you work outside the home, can you wake up forty-five minutes earlier on some mornings to work out before work?

Yes_____ No_____ How many times per week? ___

2. If you are a working mother, can you drop offyour children at day care or school a half hour early, or have the sitter arrive early?

Yes_____ No_____ How many times per week? ___

3. If you work outside the home, can you work out during your lunch hour? (Bring lunch with you and eat it after your workout?)

Yes_____ No_____ How many times per week? ___

4. Can you go to Curves after work on some days?

Yes_____ No_____ How many times per week? ___

5. Can you work out on a weekend morning?

Yes_____ No_____ How many times per week? ___

6. If you have small children, can you hire a baby-sitter to watch them once or twice a week while you exercise? Do you have a friend who would sit for your children a few times a week while you exercise, in exchange for your sitting for her children?

Yes_____ No_____ How many times per week? ___

7. Are there days when you can work out immediately after dropping your kids off at school?

Yes_____ No_____ How many times per week? ___

8. Are there days when you can sandwich in a workout before picking up your kids from school or after-school activities?

Yes_____ No_____ How many times per week? ___

9. Are there nights when your husband gets home early enough so he can stay with the kids while you work out?

Yes_____ No_____ How many times per week? ___

10. Are there times during the week when you find yourself watching TV or chatting on the phone when you could be exercising? Be honest!

Yes_____ No_____ How many times per week? ___

When you have completed the questionnaire, add up the number of times per week that you said you could work out. I will bet that when pressed, most of you came up with more than three possible times in your week. Now, I'm going to ask you to eliminate the times that are least convenient for you. For example, if you said that you could work out mornings before work on Tuesday, but you have a boss who frequently calls early morning meetings every other Tuesday, chances are you'll end up skipping your workout on all Tuesdays. So cross that day off and pick another day instead.

When you have narrowed it down to the three best times for your workout, fill them in on the chart below. Respect your workout appointments; don't break them unless it is for a true emergency. Try to have a backup appointment each week so that if you miss a workout session, you will be able to make it up during the same week.

KEEP YOUR APPOINTMENTS WITH YOURSELF

At the beginning of each week, set aside thirty minutes, three times a week for exercise. Write down the day and time that you will work out in My Exercise Diary below. (Turn to page 13 for extra copies.) Treat these appointments with yourself like they are real appointments-do not break them lightly. If you are forced to miss an exercise session, schedule another one immediately. (There are extra copies of My Exercise Diary on page 111.)

THE THREE COMPONENTS OF FITNESS

There are three equally important components to a good workout: strength training, aerobics (cardio), and stretching. The Curves Weight-Loss and Fitness Program incorporates all three into your thirty-minute, three-day-a-week workout.

1. STRENGTH TRAINING.

Strength training is essential to preserve muscle when you are on a weight-loss diet.

Strength training means that you are working your muscles at a greater intensity than they are used to working. Working against resistance that is too light or too easy does not make muscle, and muscle is what you need to develop to shed those excess pounds and keep them off permanently. When you are on a standard weight-loss diet, you can lose as much lean muscle mass as you lose fat! The end result is, you may be thinner, but you'll also be a lot flabbier. And since you're losing muscle, you're losing the most metabolically active, calorie-burning cells in your body, making it even harder for you to keep the weight off without starving yourself. Aerobics alone will not do it. In fact, if you do a lot of aerobics, you may be chewing up even more muscle. Embarking on the Curves Fitness Program-which includes strength training'-will help keep precious muscle and make new muscle. Since muscle is more compact than fat, you will look sleeker and trimmer. Bigger muscles build a smaller body.

2. AEROBICS.

Aerobics, or cardio (short for cardiovascular exercise), is any exercise that elevates your heart rate to your target or training level and keeps it there for at least twenty minutes. (See Target Heart Rate Chart on page 19.) Sustained aerobic activity allows your body time to access fat stores for energy. Aerobic exercise does not build muscle. It is an important part of an exercise regimen, but it is not the only thing you need to do.

3. STRETCHING.

After your strength training-aerobic workout, your muscles are nicely warmed up and ready for some stretching. Stretching helps to maintain more flexible, fluid joints and increases range of motion. Stretching also enhances the effectiveness of strength training, improves balance, and reduces the risk of back injury. A few minutes of stretching is all it takes to feel great.

CURVES TIP When you stretch your muscles, ease gently into the stretch. Hold each stretch for seven seconds and gradually extend a tittle farther for another seven seconds. Remember not to bob, bounce, or force your stretches or you could pull a muscle.

CURVES RULES FOR WORKOUTS THAT WORK

1. PUT ENOUGH WORK IN YOUR WORKOUT.

There is only one way to make new muscle and protect existing muscle. You have to make your muscles work harder than they are used to working. Working at a resistance that is too fight or too easy will not make or preserve muscle,

2. WORK AT YOUR TARGET HEART RATE-NOT BELOW, NOT ABOVE.

Cardio is a great way to give your heart and lungs a good workout, but don't overdo it. You should work at a pace that is challenging and not exhausting. Your target rate, which is based on your age and general physical condition, is the best guide to help you find the right level of exertion. To find your target heart rate, use the handy chart on page 19. Don't fall below your target heart rate, because you won't get a good aerobic workout; you'll be wasting your time. Don't exceed your target heart rate, because you'll wear out too soon.

3. NO MATTER HOW GOOD YOU GET, YOUR TARGET HEART RATE DOESN'T CHANGE.

Many women mistakenly believe that they should keep increasing their target heart rate as they become more fit. This is wrong and, in fact, can be dangerous. As you become more conditioned, you actually have to work harder to sustain your target heart rate. Your heart has become accustomed to the extra work load and does not speed up as rapidly. Therefore, trying to exceed your target heart rate could put a strain on your heart.

4. THERE'S A RIGHT WAY AND A WRONG WAY TO LOWER YOUR HEART RATE IF IT GETS TOO HIGH.

There are two ways to lower your heart rate while you are working out at Curves. One way is to simply do the strength training more slowly, and that's what a lot of people do, but it's wrong. The problem with hydraulics is that you get your resistante from the speed of movement, so if you slow down too much, you're only working at about 40 to 50 percent of your true strength, which is not strength training. Strength training requires that you move a resistance that is 60 to 80 percent of your maximum working ability. You have to work your muscles harder than normal to make them stronger.

There's a better way to lower your target heart rate that doesn't jeopardize the effectiveness of your workout. You hesitate. When your heart rate is too high, when you move to the next machine or the next exercise at home, just sit for five seconds and do nothing. Just rest. After the brief respite, you can once again move aggressively at the level that you need to overload the muscles. You've just reduced the amount of work that you're doing by 16 percent-that's what five seconds out of the thirty seconds adds up to-and that will lower your heart rate very effectively. The good part is, your heart rate goes down without sacrificing strength training. Some of you may have to hesitate as much as ten seconds before you begin to move aggressively, and that of course has reduced your work by one-third. Even that long a rest won't significantly alter your strength training. You're still moving six, seven, eight repetitions of your exercise machine at a very heavy resistance so that you're still overloading the muscle. In contrast, if you did twelve repetitions at 40 percent of your true strength, you've done a good aerobic workout, but you're missing the strength training. Remember, it's not just the amount of time you spend exercising, it's also the intensity with which you do it.

5. KEEP CHALLENGING YOURSELF.

As you become stronger, you need to work harder to maintain your muscle. Remember, if you don't work at 60 percent of your maximum ability, you will not get stronger, and you're not doing strength training; you are doing a purely aerobic workout. If you were doing eight to ten repetitions on a given machine when you first started at Curves, you should now be up to twelve to fourteen repetitions, and you should be working harder and harder. If the workout seems easy to you, it's because you're not exerting yourself enough. The machines are able to challenge anybody.

6. THREE DAYS OF STRENGTH TRAINING IS ENOUGH.

Many of our longtime members love to come to Curves and want to come every day. The problem is, when you strength train, you should take a day off in between workouts to allow your muscles time to fully recover. There's a simple solution. Do your strength training Monday, Wednesday, and Friday, and do a purely aerobic workout on the other two days. You still go through the Curves circuit, but you work at half of or less than your maximum ability. In other words, you take it easy on the machines, but you still keep your target heart rate elevated.

CURVES TIP If you are just beginning an exercise regimen or have a health problem such as diabetes, high blood pressure, or heart disease, you should work at the lower level (50 percent). Therefore, if you are fifty years old, you would determine your training heart rate by subtracting 50 from 220, and then multiplying that number by 50 percent. You may be able to work up to 60 to 70 percent of your maximum heart rate within a few weeks as your doctor allows. Of course, check with your physician before doing these or any other exercises.

Chapter Two

The Curves Meal Plan

AT A GLANCE: THE CURVES MEAL PLAN

TWO MEAL PLANS.

Not everyone can lose weight following the same diet. That's why we offer two different meal plans. The first, the Carbohydrate Sensitive Plan, is for people who are carbohydrate-intolerant; that is, they have eaten too many carbohydrates (starchy or sugary foods) for too long. When they stop eating carbs and fill their plates with protein foods (meat, fish, eggs, and dairy products), they lose weight. Carbohydrate Sensitive people can eat all the protein they want and still shed unwanted pounds, if they limit their carbohydrate intake. (If you know you are Carbohydrate Sensitive, turn to page 28.)

The second meal plan, the Calorie Sensitive Plan, is for people who can only lose weight by limiting their intake of calories. These people actually gain weight on an all-you-can-eat protein diet.

Continues...


Excerpted from CURVES ON THE GO by Gary Heavin Carol Colman Copyright © 2004 by Gary Heavin and Carol Colman. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Introduction 1
The Curves Weight-Loss and Fitness Plan 5
Part 1 Fitting in Fitness 7
Finding the Time 9
Appointments with Myself: My Exercise Diary 13
The Three Components of Fitness 14
Curves Rules for Workouts That Work 16
Target Heart Rate Chart 19
Part 2 The Curves Meal Plan 21
At a Glance: The Curves Meal Plan 23
At a Glance: The Carbohydrate Sensitive Plan 28
At a Glance: The Calorie Sensitive Plan 32
The Metabolic Tune-Up 39
Free Foods 43
Carbohydrate and Calorie Content of Common Foods 45
Protein 46
Dairy Products 48
Grains and Starches 50
Miscellaneous 51
Condiments 52
Fruit 53
Nuts 53
My Personal Favorites 55
What's a Portion? 56
At a Glance: Know Your Nutrients 58
My Daily Multivitamin-Mineral Supplement 61
Part 3 Eating on the Go 65
The Curves Protein Shake: A Great On-the-Go Snack or Quick Meal 67
Snacks on the Go 69
Help! I'm in a Fast-Food Restaurant 74
Restaurant Survival Tips 78
Drinks to Go 80
Eating on the Job 82
Part 4 Keeping Track 85
My Dining Out Diary 87
Keep Your Appointments with Yourself 110
Appointments with Myself: My Exercise Diary 111
My Daily Meal Tracker 125
Phase 3. Retraining Your Metabolism 188
The Metabolic Tune-Up Chart 191
Measurement Chart 194
Part 5 The Healthy Woman 195
Menopause: A Healthy Alternative 197
Supplements to Relieve Symptoms 198
The Right Calcium 199
The Fitness Prescription 199
What Women Need to Know About Heart Disease 201
Symptoms of a Heart Attack Common to Men and Women 202
Women: Take Note 202
Symptoms of Stroke 204
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Sort by: Showing all of 2 Customer Reviews
  • Anonymous

    Posted August 30, 2005

    Absolute Junk

    First,almost ALL of the book is taken up by the tracking charts. Second, it's a waste of time and money. The author does not acknowledge the basis for losing weight: calories burned must exceed calories consumed. He actually does the opposite and advocates eating 2500-3000 calories as a 'Metabolism Tune-Up.' The FDA bases its recommendations on a 2000 calorie diet--Heavin's methodology is awful, not to mention horribly unhealthy. His advice is, once you're done with your 'Tune-Up' to diet excessively for a few days (1200 calories) and then eat what you want. I bought the book hoping it would give advice on eating well, advice for eating out, workout tips. In reality, the book is nothing more than a corporate hook, so that once you start the diet, you're continually brought back into the 3-phase cycle, but never really losing weight (it's an up-and-down cycle). It's unhealthy, irresponsible, and the wrong way to go about losing weight.

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  • Anonymous

    Posted January 31, 2004

    Oh, So That's What You Meant!

    This book is an easy read with a description of Gary's diet that was to the point, informative, and made perfect sense. It was just like I was speaking directly with him and he even answered my questions as I thought of them. I like all of his books, but this one was of the most practical help to me in understanding and being able to follow his diet.

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