Turn Up the Heat: Unlock the Fat-Burning Power of Your Metabolism (Paperback)

by Philip L. Goglia (Author) "As we enter the twenty-first century, the United States has become one of the most overweight nations on earth..." (more)
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Editorial Reviews

Review
Philip Goglia is literally the greatest nutritionist in history. -- Owen Wilson

Philip is an expert at nutrition and training. His knowledge is second to no one. -- Jeff Goldblum

Working with Philip changed my life. -- Gillian Anderson

Product Description
Discover the program that has worked for hundreds of thousands of people, including countless celebrities and athletes, helping them to achieve permanent weight loss and healthier lives.

Turn Up the Heat provides a thoroughly documented food management system personalized to each individual's metabolic type-fat-and-protein efficient, carbohydrate efficient, or dually efficient. The system is comprised of three components: eating the right kinds and amounts of foods in the correct sequence; following a specific exercise program based on the individual's metabolic type; and drinking the appropriate amount of water daily. Including easy-to-use questionnaires to determine your metabolic type, weekly food plans, and a 2-week Quickstart plan, Turn Up the Heat will forever break the apathy and frustration of dieters who just never seem to get to their ideal weight.

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Product Details

• Paperback: 384 pages
• Publisher: Plume (May 27, 2003)
• Language: English
• ISBN-10: 0452283477
• ISBN-13: 978-0452283473
• Product Dimensions: 8.4 x 5.5 x 0.9 inches
• Shipping Weight: 12 ounces
• Average Customer Review: 4.0 out of 5 stars See all reviews (17 customer reviews)
• Amazon.com Sales Rank: #285,583 in Books (See Bestsellers in Books)

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Customer Reviews

Most Helpful Customer Reviews

96 of 99 people found the following review helpful:

5.0 out of 5 stars It's working for me! Easy to read & follow., November 7, 2002

By	Lauren Wu (San Carlos, CA USA) - See all my reviews (REAL NAME)

This review is from: Turn Up the Heat: Unlock the Fat-Burning Power of Your Metabolism (Hardcover)

I'm not overweight, but I want to improve my body composition. I've done a lot of research on the subject and I have come to the conclusion that the secret to reducing body fat is that there is no secret. The only way to do it in a healthy, safe, sustainable way is through proper diet & exercise. Before reading this book, I had two problems with my existing fitness regimen: (1) with regards to diet, I was eating nonfat foods and keeping within my calorie range, but I was eating too many carbs at the expense of not ingesting enough protein. I am much more focused now on eating nutritionally balanced meals. (2) I *love* cardio exercise, and would happily do step aerobics & cardio kickboxing exclusively. After reading Phil Goglia's book, it finally clicked that for my body type, I should be eating adding weight training to my exercise routine. The results have been great. I also like his theories on water consumption. I am drinking a heck of a lot more water than I used. I've cut out juice (I'd rather eat a piece of fruit) and aside from water, the only other liquid I drink regularly is milk (and chocolate milk at that!). At first I was worried that I may be drinking too much water, but my doctor assures me that a person can safely drink up to 3.5 gallons of water a day (~10L) without becoming ill. There have been reports of people becoming overhydrated and developing water toxicity, but those usually apply to people who either drink too much at one sitting (instead of spreading it out throughout the day) or drink tons of water and don't eat. Note that some people say it's better to drink bottled spring water as opposed to only distilled water... I'm not sure if it's true but it's worth checking out. Overall, I may not have lost much "weight" per se, but my clothes are now loose, especially my pants, which is the real test. I suspect that I've been losing fat, but gaining muscle, which is why I may not be significantly lighter than I was before. However, my tummy is much flatter and my tush is smaller. For once in my life, I'm happy with the way I look.

Having said all these great things about the book and how it's changed my lifestyle, I want to point out a few caveats. (1) I would not follow the %protein, % carb & %fat guidelines he recommends without checking with a registered dietician or doctor first. I generally agree that people are probably not eating enough protein in their diet (I certainly wasn't), but some of the proportions that he suggests for certain body types may not be safe. Please, please check with a health professional before radically changing your diet. This also applies to the water drinking as well. I mentioned the spring water vs. distilled water issue, but I'm not a specialist and I advise you to talk to somebody who is. (2) Phil includes some sample meal plans for every week of the program. I think I got as far as week 1 or 2, and then stayed there. Had I continued, perhaps the changes to my physique would occur faster, but there were some things I just refused to do, like give up bread. Yes, Phil recommends that for certain weeks of the program, you do not eat anything with yeast + sugar, e.g., bagels, whole wheat bread, sour dough, ... only flat breads like pitas are allowed. Instead of cutting it out of my diet completely, I eat smaller portions and eat it with some protein. (3) For some weeks of the program, you're supposed to get the majority of your protein from fish. That sounds healthy, but I've just read a scary article ...suggesting that eating a lot of ocean fish (e.g., halibut, tuna, seabass and swordfish) can increase the levels of blood-mercury in your system to dangerous levels. Salmon, however is fine. I would look into this research to make sure it's valid. (4) Phil lost some credibility with me when I got to the seciont of the book which talked about supplements (and wouldn't you know, he sells his own line of supplements). I avoid that stuff since I am a big believer of eating "real food". My issues with supplements is that you have to keep on taking them to get the benefits (if any), they are expensive, and I'm not sure which of them are medically proven to "work" in a material fashion.

After weighing all the pros and cons, I still think this is a fabulous book. My advice is to read the whole thing through and then pick and choose what works for you. Everybody is different and you just have to use trial and error to find what your body responds to, especially in the long run. After all, fitness is a lifetime goal.

38 of 38 people found the following review helpful:

5.0 out of 5 stars This is an education in nutrition--no more fad diets!!!!!!!!, October 21, 2003

By	Rosemarie Douglass (USAFA, CO) - See all my reviews

Here it is short and simple...I never dieted my whole life. I have now reached that over 45 age and experienced some shocking changes. OK, I figured I would starve myself for awhile, etc. etc. Result? I got fatter. My husband brought me this book and my first instinct was to toss it out, but he made me promise I would read it. Here I am thirteen weeks later and two sizes smaller. I have not been hungry one day. I believe so much in this program that I encouraged my sister to buy the book and to talk to our Aunt who is almost 80 yrs old and obese. After 10 weeks my sister lost 30 lbs and 4inches around her thighs. My Aunt lost 20 lbs after just 9 weeks. She actually walked a flight of stairs that she hasn't done in years. Her doctor is ecstatic! They are both sticking to it and said it is really easy to follow this program. I won't get into all the lab results, but for example my ratio went from 3.5 to 2.7! The best thing about this program is that I feed my family everything I eat! No special grocery lists that gets so expensive. We all like the change in our nutrition. This is a realistic way of eating and exercising. This is a change of life that is attainable for anyone. Also, I have called Phillip to ask questions...he actually called me back! He is great! He really listened and helped me. Thanks, Phillip! You will be hearing from my mother and father-in-law soon!

25 of 25 people found the following review helpful:

5.0 out of 5 stars Thank You, Philip Goglia!, September 10, 2003

By A Customer

Philip Goglia changed my life...he SAVED my life! I have struggled with my weight my entire life; I hit the 180's in middle school, by my freshman year of high school, I'd pushed up to 200lbs. I have tried hundreds [probably thousands] of approaches to weight loss, nothing worked (at least not for long), then I found "Turn Up The Heat" and Philip Goglia! I read the book, and as we all are at the threshold of a new diet i was filled with myriad emotions...hope, disbelief, intrigue...but I was hooked by one thing; Philip takes a scientific approach, a BIOLOGICAL approach to the body--his plan was like nothing I had seen before in the diet world [but have seen copycatted many times since--make no mistake--accept no substitutions...if you want the real-deal on metabolic weight loss, look up Philip Goglia...anyone else is just a second-rate knock off!] I followed Philip's instructions, I had a lipid profile done, I did the calculations, found my metabolic type, and began his 12-week initial program...that saying, "Today is the first day of the rest of your life"...that had never meant anything to me, now it does. "Turn Up the Heat" puts forth a plan that is so simple, so comprehensible, and so easy to follow [eating real food, and more of it than I had ever eaten on a diet, or even off a diet]...if you follow Philip's plan, if you stick to it and don't cheat, you too will change your life; change it FOREVER. At the end of my first 12 weeks i had transformed from a weak, constantly exhausted 5'7" 220lb trying-to-fade-into-the-background shapeless blob; into a 5'8"[my posture is THAT much better!] lean 160lbs. I LOOK 10 years younger [I'm 38], I FEEL 20 years younger! I've kept the weight off [and continued leaning down...I'm well past my original goal of 140] for over a year. The thing about Philip's plan is that its not a "diet plan" at all; it's a learning experience. I didn't just diet, I learned an entirely different way of looking at eating, a realization of what food REALLY means in your body...and how my body personally uses foods...now I can gain, lose, build muscle, up my endurance...whatever I need to do toward whatever goal I am trying to achieve for myself. If you, like myself, have struggled your whole life; or if you've just put on a few pounds and want to take them off [and keep them off the rest of your life] there is ONE book you need to read, that book is "Turn Up The Heat" by Philip Goglia. Thank you, Philip; you changed my life forever!