Professional Documents
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I will do a 60-minute jog three times a week and one LifeSprints session.
I will do a 1.5-hour jog three times a week and one LifeSprints session.
I will do a 1.5-hour jog three times a week and two LifeSprints sessions.
I will do a 2-hour jog three times a week and two LifeSprints sessions.
I will do a 2.5-hour jog three times a week and two LifeSprints sessions.
Before you know it, you are pretty much there!
The trick is, to remember these changes are additive. Make one new change
each week, make that change part of your routine and add another new one.
And if you want to get back into that wedding dress, your aim might be to
lose half a kilogram per week, so you:
followtheLifeSprints training program
startdoingsomeresistancetraining
makeshort-termgoalsfordietarychangesuchas,ThisweekIwilleliminate
butter or margarine from my sandwiches (youll get used to it quickly).
Small changes you can stick to and build on means that dress is looking
good!
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reading list
Below is a selection of scientific papers that provide the evidence for the material
in this book. This is not an exhaustive list, but it will give you a chance to
read more deeply should it interest you.
Atlantis, E. & Baker, M. (2008), Obesity effects on depression: Systematic review of
epidemiological studies, International Journal of Obesity, 32, 88191.
Mozaffarian, D., Aruna Kamineni, P.H., Carnethon, M., Djousse, L., Mukamal, K.J.
& Siscovick, D. (2009), Lifestyle Risk Factors and New-Onset Diabetes Mellitus
in Older Adults: The Cardiovascular Health Study, Archives of Internal Medicine,
169(8),798807.
Bjrntorp, P. (2001), Do stress reactions cause abdominal obesity and comorbidities?,
Obesity Reviews, 2, 7386.
Popkin, B.M. (2006), Global nutrition dynamics: The world is shifting rapidly toward a
diet linked with noncommunicable diseases, American Journal of Clinical Nutrition,
84, 28998.
Trapp, E.G., Chisholm, D.J., & Boutcher, S.H. (2007), Metabolic response of trained and
untrained females during high intensity intermittent cycle exercise, American Journal
of Physiology: Regulatory Integrative and Comparative Physiology, 293, 23705.
Trapp, E.G., Chisholm, D.J., Freund, J., & Boutcher, S.H. (2008), The effect of high
intensity intermittent exercise training on fat loss and insulin levels of young women,
International Journal of Obesity, 32(4), 68491.
THE 8- SECoND SECrET
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Norton, K., Dollman, J., Martin, M. & Harten, N. (2006), Descriptive epidemiology of
childhood overweight and obesity in Australia: 19012003, International Journal of
Pediatric Obesity, 1, 2328.
Estruch, R. et al. (2006), Effects of a Mediterranean-style diet on cardiovascular risk factors:
A randomized trial, Annals of Internal Medicine, 145, 111.
Shaw, K., Gennat, H., ORourke, P. & Del Mar, C. (2006), Exercise for overweight or
obesity, Cochrane Database of Systematic Reviews, Issue 4.
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Acknowledgements
Any endeavour such as this is the result of multiple inputs from many people. I
would like to thank my colleagues, all the wonderful students at the University
of New South Wales who helped in the research leading to this publication
and especially the women who worked so hard as subjects in the exercise
studies. All the wonderful people at Allen & Unwin have made this possible.
Jo Lyons and Bojana Simsic were the gorgeous models for the photographs
in the book. My family (husband Geoffrey, daughter Rebecca, son Josef and
his wife Tanya, and two very special little characters, Ryan and Amy) deserve
a special mention for putting up with me.