The Physique 57 Solution (77 page)

Cat/Cow Stretch—2 times

Prone Stretch—20 seconds

Hamstring Stretch—10 seconds each side

Spinal Twist—10 seconds each side

Straddle Stretch—10 seconds each to the right, left, and center

Forward Bend—20 seconds

PART FOUR

EAT, DRINK, AND BE GORGEOUS

P
HYSIQUE 57 HAS NEVER BEEN ABOUT BEING SUPER
-skinny. It’s about gaining strength, building muscle, and feeling great in the body that you’ve been given. But for many of us, getting fit also means shedding the excess pounds we may have been carrying around, sometimes for years. The Physique 57 meal plan is a delicious, all-natural, macronutrient-rich approach to weight loss designed to complement our workouts and melt away the pounds. Whether you’re looking to lose five pounds or fifty, our recipes will help you cut calories, rev up your metabolism, and shed “false fat”—the water weight, bloating, and inflammation that result from eating certain types of foods. Our tasty dishes will also fortify your body so that you get the most out of your workouts by boosting your energy, giving you plenty of lean protein, and providing you with a hefty dose of vitamins and nutrients that will jump-start your body’s own natural weight-loss process.

Our plan starts by cutting out all of the foods that potentially stress your body: processed and denatured foods, allergenic foods such as wheat and soy, and foods loaded with synthetic additives and preservatives. We then replace them with “powerhouse” foods that deliver a big nutritional punch: high-quality protein, organic fresh fruits and vegetables, organic whole grains, and healthy fats. Most people today eat far too many processed foods because they’re inexpensive
and easy to prepare. Too often we fall back on frozen dinners, energy drinks, or vending-machine fare to get us through the day. Unfortunately, these foods tend to be loaded with chemicals and synthetic ingredients that are toxic to the body and cause swelling and inflammation that can persist in the form of excess pounds. This toxicity also slows your body’s metabolism, making it harder for you to burn calories efficiently, and leaving you feeling tired and lethargic. To top it off, these unhealthy foods cause you to eat more than you really need, due to their shockingly low nutritional value. If you eat empty calories, you’re not going to feel full or satisfied, and your body will continue to crave more and more food as it tries to acquire the vitamins and nutrients it needs. By taking unhealthy foods out of your diet and adding those that fuel your system in a healthy way, you are giving your body what it needs to function properly and do what it’s designed to do—achieve your optimum weight.