Thinner This Year: A Younger Next Year Book

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Overview

Flying in the face of our quick-fix culture, the New York Times bestselling Younger Next Year and its sequel, Younger Next Year for Women, crossed the 1,000,000-copy milestone by essentially telling readers to work out six days a week. Forever. This same honest, no shortcuts approach is woven into the DNA of Thinner This Year.

Chris Crowley, the memorable patient and coauthor of Younger Next Year, partners with Jen Sacheck, a nutritionist and ...
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Overview

Flying in the face of our quick-fix culture, the New York Times bestselling Younger Next Year and its sequel, Younger Next Year for Women, crossed the 1,000,000-copy milestone by essentially telling readers to work out six days a week. Forever. This same honest, no shortcuts approach is woven into the DNA of Thinner This Year.

Chris Crowley, the memorable patient and coauthor of Younger Next Year, partners with Jen Sacheck, a nutritionist and exercise physiologist from Tufts University, and in lively, alternating chapters they spell out a weight-loss plan that will have readers lose up to 25 pounds in the first six months—and keep it off for life. The message is straightforward and based on the most up-to-date nutritional science: Avoid “dead,” i.e., nutrient-poor, foods, particularly the SOFAS (solid fats, added sugars) choices that comprise more than a third of our diet. Design your plate to be 50% vegetables and fruits, 25% whole grains, and 25% lean proteins. Skip the supplements. Never drink your calories. And exercise.

Exercise, the authors emphasize, is the great flywheel of weight loss. And whereas Younger Next Year told you why to exercise six days a week—Thinner This Year tells you how to eat and how to exercise, from the best aerobic workouts to a lifetime supply of 25 whole-body strength exercises—the “Sacred 25”—that will build muscle, protect joints, and add mobility. Exercise will do more than anything else to put off 70% of “normal” aging until the very end and eliminate 50% of serious illness and injury.

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Editorial Reviews

From the Publisher
“Sensible guidance about food and fitness served with a side of humor.”

USA Today

NBCNews.com

“A great combo of diet and exercise, with an easy to understand format. Clear, concise, well-balanced nutritious diet plan. Realistic exercise. The combo of the authors—nutrition scientist and witty writer—makes this an easy to read volume with loads of timely, science based information. Helps each reader create their own story for weight loss.

--Madelyn Fernstrom, TODAY diet and nutrition editor, NBCNews.com

Wall Street Journal
“A great combo of diet and exercise, with an easy to understand format. Clear, concise, well-balanced nutritious diet plan. Realistic exercise. The combo of the authors—nutrition scientist and witty writer—makes this an easy to read volume with loads of timely, science based information. Helps each reader create their own story for weight loss.

—Madelyn Fernstrom, TODAY diet and nutrition editor, NBCNews.com

USA Today
“Chock-full of easy recipes, meal plans, and exercise diagrams."

Wall Street Journal

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Product Details

  • ISBN-13: 9780761168003
  • Publisher: Workman Publishing Company, Inc.
  • Publication date: 12/11/2012
  • Pages: 368
  • Sales rank: 472,301
  • Product dimensions: 6.20 (w) x 9.10 (h) x 1.50 (d)

Meet the Author

CHRIS CROWLEY, 73, is a former litigator (Davis Polk & Wardwell) who retired in 1990 to ski, sail, bike, play tennis, cook, write these books, and take his passion for them on the road.

Jen Sacheck, Ph.D., is a nutritionist and exercise physiologist at the Friedman School of Nutrition Science and Policy at Tufts University. Dr. Sacheck lives in Concord, Massachusetts.

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Table of Contents

Chapter 1 The Third Act 1

The Promise: Plan A

The Promise: Plan B

Key Point: Eat Less!

"Up the Revolution!"

Younger Next Year

Finding Jen

"How Come I'm Fat?"

"Who Are You People?"

Does This Really Matter?

The War Zone

A Program for You

Chapter 2 The Mountain of Slop and Despair 17

Welcome to the Tar Pit

Back to You and Your Third Act

The Old Woman of Bogota

The Upside

The Context of Your Effort

The Mountain of Slop and Despair

Chapter 3 Where I'm Coming From and Where You're Going 24

Why I'm So Passionate

Who Are You?

Why Exercise Is the Key Component for Weight Loss: The 101 Version

What's Food Got to Do with It?

Good Eating with Exercise

Junk Food Is Addictive

Setting a Realistic Weight Goal

Where Does All the Energy Go?

It's Worth It!

Chapter 4 Going Deep 39

Chapter 5 The Good Stuff: What Happens Inside When You Eat the Right "Mix" 47

How We Use Carbs and Fat

Carbohydrates

Fats

The Metabolism of Fats

Energy Storage

Protein

Chapter 6 A Day in the Life: Bash Bish Falls 56

What We Ate

Back to the Mighty Spin

Black Ice

Two More Meals

Chapter 7 The Bad Stuff: What Happens When You Eat Junk 69

The Big Bad Five

The Consequences of All Bad All the Time

Concept 1: "Runaway Fats," Sugar, and Insulin Resistance

Concept 2: Fats and Heart Disease

Inflammation: The Common Thread

Diets and Other Fads

Final Thoughts

Chapter 8 A Day in the Life: A New Relationship with Vegetables 87

A Quick Row on Twin Lakes

A New Relationship with Vegetables

Dinner: What to Do with a Kid's Birthday Party

Chapter 9 The Thinner This Year Eating Plan 95

Eat Significantly Fewer Calories

Eliminate Dead Food

Keep Your System Going with Steady Fuel

Make Vegetables and Fruit Account for 50 Percent by Volume of Your Diet

Make the Other 50 Percent Count

Don't Drink Your Calories

A Long List of Great Things to Eat

Two Weeks and Fourteen Good Meals

Chapter 10 What Do You Say We Drop a Couple of Pounds? 124

The Conceptual Framework: Small Changes Over Time

How We Got Fat

Know Yourself: Set Rational Goals

The 7 Percent Solution

Caveat

Now What?

Eating: Gradual Changes in the Early Weeks

Sink the Carriers!

The Bad Carbs Fallacy

Stupid Eating Tricks

Make Up Your Mind

Chapter 11 Nutrients: They Make the Body Work 133

The Myth of Perfect Foods

Nutrients and Metabolism

Nutrients as "Structure"

What Key Nutrients Do

Supplements: A Few Good Ones and a Lot of Expensive Junk!

Supplements with Special Consideration

The Balanced Diet of Good Food

Chapter 12 A Day in the Life: In the Land of Dreamy Dreams 152

The Rapture of the Creep

In the Land of Dreamy Dreams

Doubling Down

Two More Meals

Chapter 13 Exercise: The Magic Bullet 158

Exercise Changes Your Fundamental Physiology for a Much Better You

Exercise Is Key for Weight Loss-and a Thinner, Healthier You

Chapter 14 A Day in the Life: Intervals, "Periodization," and Kedges 167

Interval Day 2: A Walk in the Snow

Interval Day 3: Playing with Girls

Chapter 15 Sports Nutrition 177

Are You Slow-Twitch or Fast-Twitch?

The Metabolic Pathways

The Lactate or Anaerobic Threshold

Metabolic Realities

When and What to Do with Fuel

Do You Chow Down After a Workout?

Hydration Is Key

Exercise and Free Radicals

Other Nutrients Important to Exercise

Chapter 16 Aerobic Exercise: The Secret of the Good Life 191

Putting Exercise into Practice: Meet Bill Fabrocini and Riggs Klika

Why Aerobics?

A Teeny Bit Boring

Recovery Rate

Chapter 17 The How-To of Aerobic Exercise 200

Two Views of Aerobics

Long and Slow: The Details

The Workout

The Mythical "Fat-Burning Zone"

Mix It Up and Enjoy It

The Endurance Zone

The Rich Hours

Going Hard for Fitness

The "Hockey Stick": Moving the Lactate or Anaerobic Threshold

Intervals

Two Great Rules of Interval Training

A Formal Interval Regimen

Four Interval Days

Fast-Twitch and Slow-Twitch: Alive in the Hills

Chapter 18 Muscle as the Grand Negotiator of Body Signals 218

Muscles Send Signals

The Tide of Aging

Muscle Gulps Up Sugar

Muscle Over Insulin

Healthy Muscle Burns More Fat

Healthy Muscle Is Anti-Inflammatory

The Biggest Payoff of All

Just a Little More Good News

Chapter 19 The Astonishing Importance of Strength Training 226

A Personal Note

Quality of Life

We Live in Glass Boxes

Chapter 20 Train Movements, Not Muscles: Whole-Body Movement and the Three Little Pigs 233

The New Model

Life and Movement in Three Dimensions

Signaling in Three Dimensions

A Special Blessing for Those Who Rot!

Balance

Boomers and the Shrinking Margin for Error in Movement

The Three Little Pigs and the Importance of Posture

Geologic Forces

Built Like a Brick House

What Is Good Posture?

Stability

Things Going Wrong

Critical Lesson: Do Not Bend, Lift, and Twist with Your Back

Last One: Heads-Up!

Don't Slouch!

A Word to Athletes: Good Posture Is Stronger

Chapter 21 The Warm-Up, or "Preparation for Movement" 247

No Special Toys Required

One Size Does Not Fit All

The Warm-Up: A Quick Intro

General Rules

On Your Back

On Your Stomach

Side Lie

On All Fours

Half-Kneeling

Standing

Chapter 22 A Day in the Life: A Cold Day in Hell 269

Warm-Up

Lunges Count

The Day Five Miracle

What We Ate

Chapter 23 The Twenty-Five Sacred Exercises 274

Why Range of Motion Matters

General Rules for All Exercises

Don't Make Yourself Nuts

A Word About Intensity and Difficulty

Don't Try to Do All of These from the Get-Go

The Twenty-Five Sacred Exercises

The Weight Loss Side of Strength Training

The Rhythm of These Sessions

What About Static Stretching?

Chapter 24 The Third Element in the Third Act: General Grant, Scott Fitzgerald, and the Need to "Care, Connect, and Commit" 317

The Limbic Brain

Orienting Idea: Relationships Trump Jobs

Walter, the Homicide Cop

Wetting the Felt… Being You

You're Not on Vacation

Living More Than One Life

The Other Side of Your Brain

Get Over

Yourself, At Least Your False Self' Take Control

The Gifts of Women

Get

Your Lines Out Early

Keeping Your Lines Out All Your Life

Ranie and the

Great Kedge

Full House

The Old Girl on 57th Street with the Four-Footed

Cane

The Recap: The Three-Legged Stool

Chapter 25 A Day in the Life: Victory Lap 333

Appendix A Jen's Rules 339

Appendix B Other Stuff 340

Index 343

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Customer Reviews

Average Rating 4.5
( 11 )
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Sort by: Showing all of 11 Customer Reviews
  • Anonymous

    Posted January 25, 2013

    Very Informative; very entertaining!

    As a healthcare professional, I found this book to be "factually" informative!!! I did not feel that someone was trying to "sell" a product to me! It has energized me to start making the choices that matter to obtain or maintain good health and avoid or prolong those "hazards" that often come as we age!! I finished this book about a month ago. I am much more aware of what I put into my mouth---yes, I put it there--no one forces me! And, I have missed only one day of exercise in the past 28 days. (Walking in 18 degree windy weather can actually be very invigorating) Yes, I have to "force" myself to do it, but I am always glad afterwards! To say I feel better is an understatement! I am 65 years old, so if I can do this, I am sure most others can also!!! Let's face it---whether we choose to act on improving our quality if life or not, is entirely up to us---no one else!! Thanks for the book!!!

    3 out of 3 people found this review helpful.

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  • Posted January 15, 2013

    Don't be fooled: this is not a diet book! This is a book that g

    Don't be fooled: this is not a diet book! This is a book that gets it right: there are no shortcuts to good health: exercise - every day if at all possible - combined with good, nutritious food, will keep the pounds coming off and help you get fitter by the day. The way the book is laid out: chapters that alternate between Jen Sacheck's expertise (she is a professor at the Friedman School, Tufts University) in the field of nutrition, exercise and the body's mechanisms to take in food (or store unused calories, resulting in-fat induced inflammation) followed by Chris Crowley's - often hilarious - follow up putting her recommendations into action - at 78 years of age - is reader friendly. The book also includes very worthwhile exercises and nutritional recipes. Thinner this Year is a MUST for any person who is serious about getting off the couch, turning one's back on diets that don't work, and getting fitter, thinner and healthier. For that matter, this is an excellent book for athletes as well who wish to achieve optimal fitness.




    3 out of 3 people found this review helpful.

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  • Anonymous

    Posted December 15, 2012

    Always entertaining and inspirational!  The content is spot on a

    Always entertaining and inspirational!  The content is spot on and avoids jargon and fads!
    Don't just read this book, put it to good use!

    2 out of 4 people found this review helpful.

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  • Anonymous

    Posted September 15, 2013

    Great book about fitness and nutrition

    I was thinking of buying a textbook about fitness and nutrition, but then I read Younger Next Year. I loved it so much, I bought Thinner This Year. It has a lot of great information about fueling your body to keep it working properly. Don't need the textbook any more!

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  • Posted January 21, 2013

    A great follow up from YOUNGER NEXT YEAR. continues on the same

    A great follow up from YOUNGER NEXT YEAR. continues on the same path, the THIRD ACT. Chris is as a motivator 
    and guinea pig from Harry to Jen. Jen has insight on the nutrition and exercise, and has great writing ability. This edition 
    charts of all foods, 15 days of what to eat, warm exercises among others. Highly recommend reading!!

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  • Posted January 4, 2013

    Great book. Very motivating.

    Great book. Very motivating.

    Was this review helpful? Yes  No   Report this review
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    Posted December 17, 2012

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    Posted December 28, 2012

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    Posted September 20, 2013

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    Posted March 19, 2013

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    Posted January 18, 2013

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