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Title: Living Longer Stronger: The 6-Week Plan to Enhance & Extend Your Years over 40 by Ellington, Ph.D. Darden ISBN: 0-399-51900-9 Publisher: Berkley Pub Group Pub. Date: 01 January, 1995 Format: Paperback Volumes: 1 List Price(USD): $14.95 |
Average Customer Rating: 4.67 (9 reviews)
Rating: 5
Summary: Excellent
Comment: This is an excellent book, full of good advice, sound research, and a workable program for anyone, (men or women) at any age, who feels they need to "get back into shape". The workout, and diet suggestions, are probably the least intrusive on a person's lifestyle of any program I have ever become familiar with.
I have found the high intensity strength training sessions not only have made me stronger, and increased my muscle mass, but they have also helped me to transition to other physical activities that I am beginning to enjoy again, e.g. hiking and cycling for pleasure.
The exercises Dr. Darden suggests can be used with a variety of "machines", Nautilus, Soloflex, Bowflex, etc. or freeweights.
I recommend this book to anyone who wants to improve his/her overall fitness.
Rating: 5
Summary: Program Balances Diet with Strength Training
Comment: Months ago, a close friend, who had recently put on some muscle and lost a bit of weight, after hearing Ellington Darden speak at a business seminar, gave me a copy of Ellington Darden's Living Longer Stronger. I read the book and put it aside. A few weeks later, I talked with a favorite university professor who had always been plagued with weight problems, and the subject came up again. He mentioned the success he had using Darden's program.
Over the years, I tried lots of popular diets, aerobic exercises, and strength training in various combinations and taken to various extremes. They all worked to one degree or another, sometimes for only a while, but ultimately fatigue and a back injury from overdoing them had left me resigned to being grossly out of shape. A trip to the emergency room and surgery shook me up and I decided, once again, to shape up.
I hoped Darden's program, which claimed it was possible to lose fat and gain muscle at the same time, would work for me. I was skeptical, but desperate to try. I did have the assurance that both a scientific friend and a former college professor found this program truly helpful.
The program in Living Longer Stronger relies on moderation of all things, except drinking icy cold water: a gallon and a half a day. Calorie intake is reduced over six weeks, gradually but never drops below 1300 per day to prevent the body from conserving fat. Strength training increases gradually from 6 to 10 exercises every three days. Darden explains that two days of rest in between is necessary for muscles to go beyond recovery and increase in strength. He also recommends getting at least 7 hours of sleep a night.
I just completed six weeks of the Living Longer Stronger program, and will begin the cycle of calorie cutting again in a week or two. I followed Darden's nutrition guidelines, but ignored the specific foods listed in his meal plans. (I like cooking and couldn't bring myself to eat canned potatoes, bottled low-cal salad dressing, margarine or Sarah Lee's so-called bagels, but that wouldn't be a problem for a lot of guys.) I walked for half an hour after dinner, when I could. I trained on a friend's Bowflex every three days without exception. I drank ice water all day. A new body fat sensing electronic scale - a tool that wasn't available when Darden wrote this book-- made it easy to chart fat loss. In six weeks, I lost 45 pounds of fat, and put on 5 pounds of muscle. My waste is 5 inches smaller. I can even see some muscle definition on my shoulders. There are no stretch marks anywhere. After a week or two continuing to training and to drink lots and lots of ice water, I will ready to do another six week cycle of stress free weight loss.
The program is written for men over 40, but the book features at least one example of a man in his 20s who used the program with great success.
Rating: 3
Summary: pretty good
Comment: The diet and weight training information in this book are well explained and pretty solid. People will see results following this program. My only gripe is the authors vehement opposition to aerobic excercise. A complete fitness program should include both resistance training and aerobic activity.
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Title: The Bowflex Body Plan: The Power Is Yours Build More Muscle Lose More Fat by Ellington Darden ISBN: 1579546897 Publisher: Rodale Books Pub. Date: 15 November, 2003 List Price(USD): $29.95 |
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Title: A Flat Stomach Asap: The Breakthrough Plan for the Look You Want in Just Six Weeks by Ellington, Ph.D. Darden ISBN: 0671014080 Publisher: Pocket Books Pub. Date: 01 January, 1998 List Price(USD): $17.00 |
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Title: Body Defining by Ellington Darden ISBN: 0809232324 Publisher: McGraw-Hill/Contemporary Books Pub. Date: 01 June, 1996 List Price(USD): $14.95 |
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Title: The Nautilus Diet: Ten Weeks to a Brand New Body by Ellington Darden ISBN: 0316172847 Publisher: Little Brown & Co Pub. Date: 01 May, 1988 List Price(USD): $16.95 |
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Title: 32 Days to a 32-Inch Waist by Ellington Darden ISBN: 0878337105 Publisher: Taylor Trade Publishing Pub. Date: 14 January, 2002 List Price(USD): $12.95 |
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