SubscribeSuperfast Weight Loss for Women
I'm sure the title has gotten your attention. Author Dean Geddes offers what he calls a "2 Fuel Tanks System" which ensures fast, efficient weight loss. Let's explore its contents.
Geddes provides a compact and succinctly-versed book that tackles weight loss by finding the most efficient way to tap into fat stores through exercise and diet. The Exercise part is very particular in terms of timing, duration and intensity, while dietary information is quite thorough, but less specific.
What I liked about this book
- It doesn't come across as faddish. Geddes' approach is for the most part sensible and for the most part scientific.
- The information is well-explained and the author is clearly well-versed when it comes to nutrition.
- The advice allows for flexibility. As an example, he allows for wine, cake, etc. in modest amounts once in a while. He also has a "10th meal off" rule, whereby you eat 9 healthy meals and splurge some on your 10th one. There isn't much in the way of "forbidden" foods or nonsensical rules to follow.
- There is a good section on meal ideas - you could plan weekly meals around them.
- He addresses the motivational aspects of losing weight. "The difference between success and failure is in your everyday decisions". This quote of his resonated with me.
- He Includes sensible advice on goal-setting, food logging and how to tackle emotional eating
What I didn't like about this book
- Antiquated exercise physiology principles: Geddes claims you must deplete your glycogen stores completely by exercising intensely for 30 minutes before you burn any fat. This simply is not true. Burning more calories is key, and can be achieved through a variety of intensities. Working out at a faster pace will burn more calories and boost post exercise metabolism.
- In light of his fuel tanks theory, he recommends an additional 30-60 minutes of exercise AFTER 30 minutes of intense exercise. You can burn fat more efficiently without working out this long. Also, many people don't have 90 minutes to spare in any given day.
- More emphasis needs to be placed on weight training. It is mentioned only casually and not given the explanation and recommendation it deserves.
What I was mixed on
- Supplements recommendations: Geddes recommends a handful of supplements to help hasten weight loss. Some of them I agree with but others don't currently have the research behind them. Fish oil, multivitamins/minerals and whey protein powder are all sensible and potentially helpful in my opinion. The jury is still out on others he recommends however, such as; L-Carnitine and Chromium Picolinate. The others he recommends should be based on circumstance in my opinion.
- He advocates empty stomach workouts, a concept in which I'm not sold. The amount of additional fat you burn is negligible. Moreover, low blood sugar can deplete your energy, thereby not allowing for the recommended workout duration.
Overall Impression
The book certainly has its merits. It explains nutritional concepts very well and readers will benefit from the educational component of it, without feeling overwhelmed. I also happen to think his ideas can help people lose fat (whether female or male). While I don't think there is anything groundbreaking about the system, there are some good ideas in there from a knowledgeable nutrition professional. I do feel though that the precisely-timed exercise variables he recommends should not be considered as static, broad-based recommendations.
Working out on an empty stomach!? That is a big mistake. I did that, not purposely, when I started out my personal training a few weeks ago and just about passed out. I had to go sit on the floor in the washroom because I felt so sick. My trainer had to give me some natural fruit chews to get my blood sugar up.
ReplyThat is something I will never let happen again.
Without reading the book I am hesitant to comment however, working out on an empty stomach may not be that great of an idea however, on the flip side working out on a full stomach is just as bad. What I do prior to my workouts even if its 30 or 60 minutes cardio or weight training I eat a hand full of grapes to get my short term sugar level up.
ReplyWhile a lot of people do need a small snack before working out, I actually have an easier time working out if I don't eat beforehand. Any time I eat before I go for a run, I get major cramps. But if this book is advocating going for a 90 minute intense workout on an empty stomach, that's too long. Any time I go for a run that's longer than an hour, I make sure to eat a banana beforehand (for whatever reason, that's the ONLY food I can tolerate before working out).
ReplyWithout knowing your health, there are many factors to working out fasted and why it can work for some and not work for others...plus your trainer could of easily pushed you too hard. A good training session should leave you feeling energized, not bonked...otherwise you will have hypoglycemia. If it happens again...get a new trainer.
ReplyHave to say I think I prefer working out on an emptyish stomach. I've felt really bad working out having just eaten because it seems to make the food repeat on me.
ReplyEPOC is over rated. Study after study has shown that the increased metabolism after exercise accounts for a negligible amount of extra calories burned.
Low intensity following high intensity is supposed to be a great way to burn fat according to Lyle McDonald.
The high intensity work mobilizes triglycerides into the blood stream and the low intensity work burns them off.
ReplyI agree on the whole EPOC thing being over rated...especially with all this quick gimick 4 minute workouts...please. Lyle has the right idea...some intervals or intense style of training and then lower intensity "cardio". Intensity of course is dependent to the person as everyone has a different fitness level.
ReplyI'm quite curious about the fuel tanks theory and will likely seek out the book just for that. I have recommendations that I make for patients regarding exercise and frankly, 60-90 minutes is neither realistic nor necessary.
As for empty stomach workouts, that should definitely be the goal but many people starting regimens are deconditioned to the point that they are unable to mobilize liver glycogen for that initial short term energy to get the workout rolling. That improves as conditioning improves. Working out immediately following the overnight fast gets all the body's stores involved early versus having to workout to overcome the carb load added before the workout before tapping out the glycogen stores.
ReplyThe emphasis on "superfast" raises a red flag for me. Shouldn't the emphasis be on promoting a healthy lifestyle over the long term rather than quickly taking off weight? Sustainability should be one of the primary considerations.
ReplyI have to say the term Superfast in the title did get my attention - probably not the attention that the author would have liked though.... After years going around the superfast block - I'm really sceptical of anything that sounds like these lose weight quick schemes.
ReplyI think the whole "super-fast" concept comes from the fact that this guy is telling people to work out 90 minutes a day and eating healthy. Most people WOULD lose weight superfast doing that. But it just isn't realistic for most people. I think a lot of people who would start this program would give up after a few days of working out that hard on an empty stomach.
ReplyI enjoy your website. I have a link to it on my blog. I appreciate your critique of this book. It will definitely give me a heads up should I try to go this route. Thanks for your time.
ReplyAnything that pushes "superfast" weight loss gives me some scepticism. There is so much empirical evidence that shows the faster you lose weight the quicker you put it back on, and that modest consistent weight loss is the key.
ReplyThe "Superfast" in the title is just marketing hype to suck people in. The author may not have had any say in it.
ReplyI am not familiar with this book myself, but from the description you gave it appears to me that it covers it’s bases well in terms of going sufficiently overboard to be able to produce results in most people if followed properly. If someone is capable of consistently working out for 90 minutes a day, then they will probably find this program successful.
ReplyIf someone has 90 minutes to exercise every day and actually does it they probably wouldn't need any program!
ReplyIn fairness, his recommendations are UP TO 90 minutes. 30 min of high intensity work followed by 30 - 60 min lower intensity. Also, I don't think this is a daily recommendation, although I'll have to flip through again and see.
Also, the title may seem faddish and sensational, but the contents of the book are for the most part sensible.
ReplyI haven't read the book yet, and after reading this review it's not going to be on my reading list.
The best way to assure you'll burn fat is to eat to keep your insulin levels low. When you do this you switch from burning carbs to buring fat 24/7 to produce the ATP for all your energy needs. Can't get more efficient at burning fat than that!
ReplyI exercise 1st thing in the morning (5:00AM) Exercising on an empty stomach suits me. If you can take away from this book (or any diet book) tips that work, it is worth the read. What works for some, will not work for others.
ReplyI think that one of the biggest reasons people gain weight is stress. between work kids spouse ect...
ReplyPeople Don't have enough time to take care of your self, life is hectic we all know that so we have something that you should try out.......
Lifestyle changes were very much required here not only i was eating wrong but feeding the whole family and children too, who were also found overweight. Superfast Weight Loss for Women provided me quick and nutritive methods to avoid nutrition loss. Her meals were planned to give protein at each meal and results started when i even followed the exercise and yoga practice. i targeted a 15week program and with my dedication and i finished to reaching 70Kg in 17 weeks, but still a winner we would say….!
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