The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want


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The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want by Erin Oprea

Discover the 4 key foods and the 4-minute workouts that will change the way readers look and feel in just 4 weeks. Celebrity trainer and former marine Erin Oprea's motto is "lean and clean." Her unique 4 x 4 diet shows readers how to get clean by reducing the 4 major hitches in most diets: sugar, starch, sodium, and alcohol. She also tells readers how to get lean, using her 4-minute tabata workouts: 8 repititions of 20 seconds of high-intensity moves, then 10 seconds of rest. Within 4 weeks, the average person will be able to reduce bloating and belly fat; gain increased muscle definition in the arms, legs, and stomach; improve cardiovascular endurance; and break sugar and sodium addictions. Complete with meal plans and recipes, the 4 x 4 diet is perfect for anyone looking to streamline their body and lifestyle.

Product Details

ISBN-13: 9781101903087
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 02/02/2016
Pages: 256
Sales rank: 72,408
Product dimensions: 6.20(w) x 9.30(h) x 1.20(d)

About the Author

ERIN OPREA is a NESTA- and AFAA-certified personal trainer as well as a former marine who has served two tours of duty in Iraq. She has been Carrie Underwood's personal trainer since early 2007, and has earned the title of "Trainer to the Stars." She currently lives in Nashville with her husband and two boys.

Table of Contents

Acknowledgments ix

Foreword Carrie Underwood xi

Introduction xiii

Part 1 The Clean and Lean Lifestyle

Chapter 1 The Road to Living Clean and Lean 3

Chapter 2 What Is Clean and Lean? 6

Chapter 3 Overcoming Excuses 18

Part 2 Eating Clean

Chapter 4 The 4 Clean Eating Habits 27

Clean Habit #1 Cut Out Starches at Night 29

Clean Habit #2 Cut Back on Sugar 34

Clean Habit #3 Cut Back on Sodium 40

Clean Habit #4 Cut Back on Alcohol 46

Chapter 5 All-Star Ingredients and Kitchen Tools 55

Chapter 6 Prep Day 70

Chapter 7 Recipes for Every Meal 75

Breakfast 76

Lunch 81

Dinner 86

Sides 96

Snacks 98

Desserts 101

Smoothies 104

Chapter 8 Recipe Variations and Substitutions 107

Part 3 Getting Lean

Chapter 9 The 4-Minute Workout 119

Chapter 10 The Equipment You'll Need 123

Chapter 11 Before and After Every Workout 126

Chapter 12 Mastering the Three Levels of Tabatas 132

Beginner Tabatas 134

Intermediate Tabatas 157

Advanced Tabatas 177

Chapter 13 Tabata Variations and Modifications 192

Chapter 14 Exercises for Injuries and Ailments 197

Part 4 The 4×4 Diet

Week 1 Beginner Tabatas + Cutting Out Starches at Night 208

Week 2 Beginner/Intermediate Tabatas + Cutting Back on Sugar 212

Week 3 Intermediate Tabatas + Cutting Back on Sodium 217

Week 4 Intermediate/Advanced Tabatas + Cutting Back on Alcohol 222

Epilogue: now what? 229

References 231

Index 235

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The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want 5 out of 5 based on 0 ratings. 1 reviews.
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