Don't Lose Out, Work Out!

Highly recommend this book for the basic of workout

The book is very well written. The witty style of author with amusing Hinglish quotes will really make you stick to the book like glue. It is knowledge with fun and case studies mentioned are helpful in understanding what Author is trying to explain. So, in short, the book if funny, knowledgeable, interesting and easy to understand but as far as the application of the knowledge in terms of workout plan is concern, I have serious disagreement with her. What workout routine she has mentioned in the book is more like maintenance workout not lose weight workout. I may not be an expert on theory of subject matter with knowledge on fancy terms and jargons, but I have had lost 23 kgs couple of years ago and now am doing my second transformation which makes me eligible to share some experience specially on weight loss. Systematically step by step what author is trying to do by this book is convincing people to go to gym, have a trainer appointed because normally for cardio no trainer is needed so she is insisting that weight training is better than anything else when it comes to weight loss, ask the trainer to give you tax receipt so the competition also goes down among trainers. Don’t bother about calories burning while working out because that will create more confusion and need for trainer. Now in order to convince people to go to gym she is saying don’t do cardio more than once a week, take 2-3 rest days, do strength workout also less than 60 mins and that too only for 2 days in a week. The plan sounds too easy that it will motivate all lazy asses to move to gym. She also insists on eating regular food like Daal, roti, rice etc. But trust me if weight loss is that easy then almost everybody would be walking the road with 10% body fat and lean muscles. I have read few other reviews where all sorts of people have mentioned that they gained weight after following her plan and I have no doubt that they have not gained weight after completing this book. Even coincidentally I myself did only strength training for a month and did not loose even 100 grams. Then I did HIT and cross fit followed by cardio and results are amazing in 2 weeks only. I agree with her on the knowledge and I respect her on what she has shared on energy system, post workout meal, focus on muscle fibres, rest need etc. But with this kind of workout an individual may be able to lose 4-5 kgs in 3 months and that’s too low for anyone. Specially if you want a physical appearance change and want other to notice that you have lost weight. The output will be very less and ultimately you will end up quitting. Also, some of the FAQs mentioned in the book are not correct i.e. for cardio like running or cycling it is much better to do it outside instead of on treadmill as the impact of running on ground and pushing your body weight against gravity is comparatively much different then merely jumping on treadmill belt which is moving by a motor. But author says there is no difference. However aggressive workout will show you faster results but you will loose precious vitamins, minerals, will be short temper, will have frequent mood swings but after 2-3 months when you will look at yourself in mirror or people will start complementing you on your achievement you will have a paradigm shift in your life and confidence. Glow on face, positive energy will always come back once you move to maintenance mode workout and then you can surely follow the simple and easy routine mentioned by author in the book. So, my takeaway from this book is: Have a workout routine with combination of strength and cardio. 1. 1 planned Rest week. 2. Use post workout meal in 2 categories as right after workout in 45 mins and then in next 4 hours. 3. Vitamins and minerals listing for post workout has really helped me choose a multivitamin without referring to fancy advertisements & fake reviews. 4. Warm up using light weight for same muscle and not running or rope skipping etc. 5. Fuel concept of aerobic and anaerobic type workouts. 6. East 7-8 times in small portions with balance diet of 40,40,20 of carbs, protein and fat respectively. The book is really knowledgeable, author has put lot of effort and I really liked her writing style with amusing quotes and references so 4 out of 5 ratings to the book, but you need to be cautious and pick relevant information and use it wisely as the plan mention by her is more like a weight maintenance plan not weight loss plan.

This book is perfect guide to so many of us who are very busy chasing professional success and still want to have a balanced life . Who deep down in their heart know that in their quest for wealth, health is taking a back seat. I have started applying the learnings from this book and have started feeling great about it. This has given me practical insight into planning, doing and enjoying my workouts. Also helped me time my meals appropriately. As an Engineer with not much of know how into the science of exercise, this book was a great help in clearing doubts and confusions pertaining to exercise. I would really like to thank Rujuta Diwakar for writing this book.

It has been 3 months since I read this book. l think it is best to describe the outcomes of the book rather than the book itself. I have started strength training since 3months. Graduated from 1 day wholebody to 2 day split. I do cardio running Once a week on treadmill. With passion for hill, | climb stairs on temple 10 rounds once a week. Plus yoga fitness classes 3 times a week, which I am continuing for last l year. What difference did the book made? Feel completely great .. Not that I had health issues when I turn 40... However 20 years of typing abuse has had to upperbody fatigue mainly tendons in elbow. Honestly this book is a boon if you want to lead practical way to health . Lots of jargon... but if you take time points are understood. start small .. One or two days of weight training in a week can make impact . Remember a 1000 mile journey starts with a small step. Thanks to Rujuta I have begun this journey of fitness. When are you going to start yours?

lose out, work out by Rujuta Diwekar is a good book which explains to a lay person about the exercise physiology & Nutrition in short. I do not agree with her when on page 116 she says that quote ('walking is the best exercise' is a lie because again your best exercise is limited by the strength of your skeletal system). Because according to the experts in exercise physiology Walking is best starting step for those leading sedentary life. Note the Quote from "Exercise Physiology - Theory and Application to Fitness and Performance by Scott K. Powers and Edward T. Howley, 7th Edition, McGrawHill Higher Education.".... "The primary activity to recommend to someone who has been sedentary for a long period of time is walking. This recommendation is consistent with the introductory material on health benefits, and it deals with the issue of injuries associated with more strenuous physical activity In addition, there is good reason to believe that some subjects, especially the obese and the elderly, may use walking as their primary form of exercise. The emphasis at this stage is to simply get people active by providing an activity that can be done anywhere, anytime, and with anyone, young or old. In this way, the number of possible interfering factors that can result in the discontinuance of the exercise is reduced." Majorty of people who are obese lead a sedentary life. Therefore In summery...... 1)A sedentary person needs to go through a health status screening before participating in exercise. 2) Exercise programs for previously sedentary persons should start with low-Intensity activities (walking), and the person should not progress until he or she can walk about four miles comfortably 3) The optimal characteristics of an exercise program are intensity = 60% to 80% V0 2 max; frequency = three to four times per week; duration = minutes needed to expend about 200 to 300 kcal. Overall It is a good book to know and understand the basics behind Endurance & Strength fitness performance. It is worth adding in to your library and of course worth following it for life! Dr. S. D. Nagalkar

Brilliant book, full of practical wisdom. A must for all Indians who want to maintain good health. Completely dispels the myth that weight training is only for those who want to have a 6 pack, but instead an essential component of any exercise regimen and to be practised by men and women, young and old alike. What I did find a bit offensive was the liberal use of Hindi phrases as if all of India understands Hindi Some parts of the book were a bit patronising and Rujuta does lapse into false humility now and then. But that is more a style issue. The content is very good and has a good mix of science and practical tips. I ordered a few copies - one for my brother and another for my personal trainer.

A good book that gives an insight about how the body works during and after exercise. It highlights the things to be mindful of. I used to go jogging at least 4-5 days a week and was barely losing a kilo a month. I was watching what I ate and even corroborated it with family members. The key takeaway for me from this book was that doing the same thing over and over again won't help. Variation in the form of weight training is also crucial. Also, a number of facts related to muscle mass which I was previously unaware of were highlighted. All in all a good book. It is not intended to replace a personal trainer but as a supplement to that. If you can afford one - great, else use your knowlege from this book and look up various training programs on the Internet that leverage the concepts. I plan to incorporate it as much as possible and will update my results later.

Good book

The book is very useful to those who wants to understand the benefits of working out! Lots of myths were decoded, plenty of excellent workout advices and workout plan! The book can be used by anyone of any age! I read the previous book by the author, I really like her informal conversations style of writing!

The author does not hold back. This book gets straight to the point using simple language and humour. I recommend this book to experienced fitness fanatics and novices.

A very good book telling about exercise n fitness ...I like Rujuta's all other books too.....my life has changed after reading and following her books .....thumbs up Rujuta

Amazing book! Valid information has been distilled and conveyed in layman's language. Great job. So many of us are unaware of the science behind exercise and we get a lot of conflicting data from various formal and informal sources. I have just started my Strength Training journey in the last 6 months. I had to refer to various / multiple sources to get accurate information, it was an herculean task. But with this book, you need not wander around for verified facts She has succinctly clarified all Myths and shown a clear path for great health and exercise. A must read for everyone who wants to embark on a journey of Exercising and Getting Fit. Also a must read for all the couch potatoes of the world! (It may just inspire them to achieve fitness goals).

This book is so honest. Rujuta has written her heart out in this book. Nowhere she tried to hide any secrets that she learned over the years. Hats off!!!. I am a big fan now.