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Working Out Sucks

A 21 day, no-nonsense plan for making over your body.

QUICK FACTS Start the Diet Now Advertisement
  • Established: 2011
  • Founder: Chuck Runyon
  • Accessibility: Book
  • Diet Type: Low-fat, low-calorie
  • Gender: Male and female
BACKGROUND

Working Out Sucks is a book written by cofounder and CEO of Anytime Fitness Chuck Runyon. He is also a registered dietician and certified strength and conditioning specialist. This book also has contributing chapters written by dietician and personal trainer Brian Zehetner and psychologist Rebecca Derossett. Working Out Sucks takes a blunt approach at being a guide to cut through all of the weight loss clutter that is currently available for those wanting to get healthy. Although the book just made available in early January 2012, it is already facing some controversy for sensationalizing the high rates of obesity and using that to sell books.

Working Out Sucks offers to take a four pronged approach to deprogram consumers of unhealthy habits, destructive attitudes and misinformation about health. The book offers to meet people where they are at in order to help them make helpful changes. Working Out Sucks claims to not be a sales pitch or gimmicky fad diet. Instead it offers a unique perspective on the importance of fitness and shocks the reader into a new conscious level about the importance of health. The program offered in this book can be completed in total of 21 days and helps start you on track to a healthier lifestyle. The program is said to be practical and easy to follow.

PRO
  • Covers the many ways obesity can affect your life
  • Includes short chapters
  • Several success stories featured
  • Addresses making changes in your behavior
  • Includes guidance on diet and exercise
CON
  • Some may be turned off by the blunt nature of the writing
DIET and NUTRITION

Working Out Sucks addresses several different facts in the areas of nutrition. Some of the practical advice given where food is concerned is increase your fruit and vegetable intake, consume at least half of all grains as whole grains, increase your intake of low-fat or fat-free dairy products and increase the amount and variety of seafood consumed. Generally speaking your calories each day should consist of 45 to 65 percent carbohydrates, 10 to 35 percent protein and 20 to 35 percent fat. As far as eating out, the book states that you should limit your meals away from home to no more than two per week. If you do need to eat out you should try to make the healthiest choices possible whether eating at a restaurant or picking up a fast food meal. Working Out Sucks does understand the reality that occasionally you might have to eat away from home.

The meal plan included in the book is based on 2,000 calories. You can make adjustments depending on your caloric needs. The meal plan does include five meals per day and the sodium intake is kept low. A typical day of eating on the program is reflected below:

  • Breakfast: 1 cup black coffee; 2 cups toasted oats cereal; 1 cup skim milk; ½ cup strawberries
  • AM Snack: 15 whole wheat crackers; 2 Tbsp. peanut butter
  • Lunch: 1 8-inch whole wheat tortilla; 4 ounces grilled chicken; ½ cup black beans; ½ cup brown rice; ¼ cup corn; ¼ cup tomatoes; ¼ cup red onions; ½ cup baby carrots
  • PM Snack: 1 hardboiled egg; ½ cup raspberries
  • Dinner: 6 ounces roasted turkey breast; 1 cup mashed sweet potatoes; 1 ½ cups green beans cooked in olive oil
EXERCISE

For cardio on the Working Out Sucks fitness plan, it is recommended that you start with 20 to 30 minutes per day. If that is too difficult then start at your own pace and work your way up. The idea is to do the cardio and also incorporate more movement into your day. For the cardio, you can choose walking, joking, biking, rowing an elliptical machine. These are just a few suggestions so you can incorporate others.

Strength training is also an important part of your fitness routine and should be done on the days opposite of your cardio. Below is a reflection of fitness done on a cardio day:

  • Warm-up: 5 minutes
  • Cardio: 20 minutes
  • Cool-down: 5 minutes
  • Flexibility: glute stretch, hamstring stretch, inner-thigh stretch
CONCLUSION

Working Out Sucks offers solid advice when it comes to dieting and exercise. Those wanting to lose weight may need to increase their exercise beyond 20 minutes daily, but the book gives room for adjustments. All of the advice is easy to follow and can help get you on your way to a healthier body.

Common Misspellings

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