Now in paperback, the latest book in the New York Times bestselling, one-million-copy-plus Younger Next Year franchise. The book that tells every reader how to lose weight, discover new vitality, and get in the best shape of your life. The book with the no-nonsense, no-BS, no-shortcuts approach. The book that shows that there’s a revolution in aging going on. The book that is the how-to of that revolution.Chris Crowley, the memorable patient and coauthor of Younger Next Year, partners with Jen Sacheck, a nutritionist and fitness expert from Tufts University, and in lively, alternating chapters they spell out a weight-loss plan that will have readers losing up to 25 pounds in the first six monthsand, much more significantly, keeping it off next year, and the year after, and so on, for life. The message is straightforward and based on the most up-to-date nutritional science: resist the added-fat, added-sugar concoctions created by the food industry; skip the supplements; pile on fruits and vegetables to your heart’s content, but it’s OK to eat lean meats, too; and don’t drink your calories. And exercise! With its simple, fully illustrated program of 25 “sacred exercises,” here is everything the reader needs to build muscle, protect joints, add mobility, and put off 70% of the normal problems associated with aging and eliminate 50% of serious illness and injury.“Clear, concise, well-balanced nutritious diet plan. Realistic exercise . . . [and] the combo of the authorsnutrition scientist and witty writermakes this an easy-to-read volume with loads of timely, science-based information.”Madelyn Fernstrom, Diet and Nutrition Editor, TODAY and NBCNews.com “Chock-full of easy recipes, meal plans, and exercise diagrams.”The Wall Street Journal
|Publisher:||Workman Publishing Company, Inc.|
|Product dimensions:||5.10(w) x 7.90(h) x 1.00(d)|
About the Author
Chris Crowley, a former litigator (Davis Polk & Wardwell), is the coauthor, with Henry S. Lodge, of the Younger Next Year books, and the coauthor, with Jen Sacheck, PhD, of Thinner This Year. Though in his eighties, he fully lives the life, skiing black diamonds and routinely doing fifty-mile bike rides. He and his wife live in New York City.
Jen Sacheck, Ph.D., is a nutritionist and exercise physiologist at the Friedman School of Nutrition Scienceand Policy at Tufts University. Dr. Sacheck lives in Concord, Massachusetts.
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
"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 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
The Metabolism of Fats
Chapter 6 A Day in the Life: Bash Bish Falls 56
What We Ate
Back to the Mighty Spin
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
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
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
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
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
A Teeny Bit Boring
Chapter 17 The How-To of Aerobic Exercise 200
Two Views of Aerobics
Long and Slow: The Details
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
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!
Boomers and the Shrinking Margin for Error in Movement
The Three Little Pigs and the Importance of Posture
Built Like a Brick House
What Is Good Posture?
Things Going Wrong
Critical Lesson: Do Not Bend, Lift, and Twist with Your Back
Last One: Heads-Up!
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
On Your Back
On Your Stomach
On All Fours
Chapter 22 A Day in the Life: A Cold Day in Hell 269
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
Yourself, At Least Your False Self' Take Control
The Gifts of Women
Your Lines Out Early
Keeping Your Lines Out All Your Life
Ranie and the
The Old Girl on 57th Street with the Four-Footed
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
Most Helpful Customer Reviews
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!!!
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.
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!
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!!
Great book. Very motivating.
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!