If "lose weight" hasn't been crossed off your New Year's resolutions for 2014, fitness researcher Ellington Darden, PhD, says that he can help. He's designed a new approach that can help you lose as much as 30 pounds in 30 days. It's all described in his new book: "The Body Fat Breakthrough: Tap the Muscle-Building Power of Negative Training and Lose Up to 30 Pounds in 30 days!" (click for details).
In his book, Ellington explains how to use negative training to maximize results with a minimal amount of time. He calls that method of exercise, which he explains in detail, a "Fat Bomb." Other fat-melting, calorie-blasting fat bombs in the book include:
- a diet with 50 percent carbs and 25 percent each fat and protein;
- drinking cold water throughout the day to curb your appetite and boost calorie-burn
- scheduled walks to accelerate fat loss
In an era where low carb high fat diets have become increasingly popular, we asked Ellington to explain how he devised his unique approach.
"My meal plan of 50% carbs, 25% protein, and 25% fat" is based on "the science of thermodynamics," he explained.
By making carbohydrates the main focus, the "Body Fat Breakthrough" diet takes advantage of "the body's most efficient and preferred source of energy. Plus, carbohydrates (turn it around: hydrated carbons) allow the many systems of the body to become adequately saturated with water," Ellington noted.
The emphasis on drinking cold water provides your kidneys with enough hydration. In that way, says Ellington, your liver can perform "its primary duty -- to metabolize stored fat into usable energy."
In addition, "when you drink chilled water (about 40-degrees F), your system has to warm the fluid to a core body temperature of 98.6 degrees F. This process requires almost 1 calorie to warm each ounce of cold water to body temperature. Thus, an 8-ounce glass of cold water burns approximately 8 calories -- 7.69, to be exact. Extend that over 128 ounces, or 1 gallon, and you've generated 123 calories of heat energy, which is significant on a daily basis. There's real calorie-burning power in consuming ice-cold water."
And for those with limited time, Ellington notes that his brief, but very effective exercises can help.
"My Number 1 Fat Bomb involves intense, negative-style exercise. Such exercise is brief, but very challenging -- as it must be to force your body to build larger, stronger, more shapely muscles," he explained.
"The solution is to understand and apply properly the brief exercise routine in the book, along with the other 9 Fat Bombs. Doing so will significantly improve the probability of losing 30 pounds of fat in 30 days."