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Mark Sisson

The Primal Blueprint 21-Day Total Body Transformation: A step-by-step, gene reprogramming action plan Paperback – October 18, 2011

by Mark Sisson (Author)

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Primal Blueprint author Mark Sisson presents a fun, easy-to-follow, practical guidebook to help you "get Primal" in only 21 days. First, you'll learn eight Key Concepts that represent the most important day-to-day elements living Primally, then tackle five Action Items that will enable you to literally reprogram your genes toward a long, healthy, and energetic life. The Action Items are presented in a fun and life-transforming 21-Day Challenge, featuring daily diet, exercise, and lifestyle endeavors with corresponding journal exercises.

You'll transition out of the regimented, carb-dependent, fat-storing Standard American Diet (SAD), the chronic, overly-stressful exercise patterns recommended by Conventional Wisdom, and other health-compromising elements of hectic modern life. Instead, you'll smoothly implement the evolution-tested lifestyle behaviors of our hunter-gatherer ancestors to promote optimal gene expression. By eating Primally, you'll transform from a "sugar-burner" into a Sisson's so-called "fat burning beast", where stored body fat becomes your preferred fuel choice, and energy, hormone, metabolic, and immune function are optimized automatically. With an intuitive mix of Primal workouts, you'll get exceptionally fit in only a few hours per week -- and have fun while you're at it!

The Primal Blueprint 21-Day Transformation is stocked with photos, diagrams, concise section summaries, workout descriptions and photos, resource lists for Primal-approved foods and foods to avoid, recipe suggestions, and detailed real-life success stories to help you stay confident and focused on your Primal journey.

Unlike many complex, regimented, quick-fix programs, the Primal Blueprint 21-Day Transformation is a simple, sensibly-paced journey shaped by personal preference and a strong emphasis on enjoying comfortable modern life. The material is scalable for everyone, from Type-A fitness die-hards who might benefit from a more relaxed approach, to couch potatoes who need motivation to take that first step.

Mark Sisson guides you in a light-hearted, irreverent tone that will make you feel comfortable and inspired, and never intimidated. You can expect quick results in the first 21 days (fat loss, improved energy levels, fitness, and blood test markers), but your 21-Day Transformation is only the beginning of a life of ease and contentment that is possible when you live in harmony with your genetic requirements for health and longevity.

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Editorial Reviews

Review

Improve cholesterol and blood sugar, increase your energy and productivity and reduce stress

Build or sculpt a lean, fit, swimsuit-ready body in record time with minimal effort and no pain and suffering

Author's blog marksdailyapple.com is one of the top health and fitness destinations on the Internet with over 700,000 unique visitors each month.

Author is a leading voice in the low-carb Paleo market. Book will be featured daily in advertising on author's blog.

Step-by-step action plan to lose 2-3 pounds of body fat each week indefinitely until you hit your genetic ideal body composition

A step-by-step action plan to lose 2-3 pounds of body fat each week indefinitely until you hit your genetic ideal body composition

Mark Sisson, author of the best-selling "Primal Blueprint", publisher of the top health blog MarksDailyApple.com and de-facto leader of the Primal/paleo/evolutionary health movement, presents a fun, easy-to-follow, practical guidebook to help you "get Primal" in only 21 days. First, you'll learn eight Key Concepts that represent the most life-influencing components of the Primal Blueprint, then tackle five Action Items that will enable you to literally reprogram your genes toward a long, healthy, and energetic life.

You'll transition out of the regimented, carb-dependent, fat-storing Standard American Diet, the chronic, overly-stressful exercise patterns recommended by Conventional Wisdom, and other health-compromising elements of hectic modern life. Instead, you'll smoothly implement the evolution-tested lifestyle behaviors of our hunter-gatherer ancestors to promote "optimal gene expression." By eating Primally, you'll enter Sisson's so-called "Fat Paradigm," where stored body fat becomes your body's preferred fuel choice, and energy, hormones, metabolism, and immune function are optimized automatically. With an intuitive mix of simple Primal workouts, you'll get exceptionally fit in only a few hours per week - and have fun while you're at it!

About the Author

Mark Sisson is the one of the leading figures in the primal/paleo/ancestral health world, with his MarksDailyApple.com the most visited site in this category. Mark has followed the revolutionary bestseller, The Primal Blueprint, with six other books on primal living and eating. He is a former world-class endurance athlete (2:18 marathon, 4th place Hawaii Ironman), BA degree in biology (Williams College). Besides blogging daily and writing books, Mark hosts PrimalCon lifestyle retreats in North America

Product details

Item Weight : 1.53 pounds
Paperback : 192 pages
ISBN-10 : 9780982207772
ISBN-13 : 978-0982207772
Product Dimensions : 8.3 x 0.5 x 10.8 inches
Publisher : Primal Nutrition, Inc.; First Edition, First edition (October 18, 2011)
Language: : English
ASIN : 0982207778

Best-sellers rank #41,088 in Books (See Top 100 in Books)
#74 in Paleo Diet
#131 in Low Carb Diets (Books)
#379 in Weight Loss Diets (Books)

Customer Reviews:
484 ratings

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5 star		60%
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3 star		13%
2 star		6%
1 star		4%

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Will Wilkin

Like a "Cliff's Notes" of his masterpiece New Primal Blueprint

Reviewed in the United States on February 27, 2018

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Although I gave it 5 stars and I do love the book, it's mostly an abridgement of his superior book "The New Primal Blueprint." The latter book is the best of the approximately 2 dozen or more books I've recently read on wellness through good food and lifestyle. If you avoid big books, then get this one, but if you want the whole REAL book, get Mark Sisson's masterpiece, "The New Primal Blueprint". And for both books, it's definitely worth buying the latest editions --very thorough and valuable updates were made in the much-expanded 2016 edition of the New Primal Blueprint, and the later 21-Day Transformation is also greatly improved.

42 people found this helpful

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Changed my life!

Reviewed in the United States on October 12, 2016

Verified Purchase

This book absolutely changed my life! This was actually the second book I purchased because I'm constantly loaning my first book out to other people so I needed one that would stay in my home permanently. Mark Sisson made switching to a primal lifestyle so easy to understand. By following his plan I lost 11lbs in the first 21 days. I continued his plan and by 4 months later I'd lost 35lbs! To this day- three years later- I still follow the primal lifestyle and wouldn't have it any other way. I still refer back to this book often for refreshers. I literally recommend to everyone I know!

33 people found this helpful

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Eliza Bennet

Might be good for health, but not working for weight loss

Reviewed in the United States on October 9, 2017

Verified Purchase

My friend lost 35 lbs very quickly on this plan. I have been doing this almost 2 months and have lost a few pounds but it's certainly not MELTING off the way it is suggested. I have 25 lbs to lose so I feel like I should be making more progress. I have not had sugar, other than the 2 squares of 86% chocolate allowed per day. No grains. The only noteworthy cheat I have is wine a few times a week. I guess that could be causing the stall but it seems like giving up all added sugar should have been enough to bypass this.

Now, I will say that I was never a soda drinker, and never drank anything with calories other than wine and almond milk. So, if a person did have a bad diet to start with that included soda and candy bars, then yes, switching to this will undoubtedly make you lose weight. But for someone like me, a 50 year old woman who ate pretty well other than wine, bread and my daughter's home baked goods, it isn't as much of a jolt. I think my metabolism has slowed as I aged and now it is just much harder to lose it.

I will say I do FEEL better, and do FEEL less bloated, I just wish the scale would reflect some change. It's discouraging, but since I think giving up sugar is a good idea anyway, I am going to stick to it. I will come back and edit my review if anything changes. I will have my yearly blood draw this fall and will be interested in seeing if changes are reflected there.

25 people found this helpful

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Chesapeake Reader

It Worked For Me

Reviewed in the United States on February 4, 2014

Verified Purchase

I have followed this book for almost a month, and I've lost eight pounds. I like the daily assignments, particularly the movement. The first week was a novelty, the second week very difficult, even though I was eating plenty. It really did feel as if I were a bread/pasta addict who was having withdrawal. I weighed myself daily, logged foods with Lose It app on my phone, and sometimes I went up, but mostly down. The book says you can follow it 80% At first I did 100%, but now I'm at 80...eat a tortilla, oatmeal occasionally. But you can't argue with success. I'm in my 50s, but it made losing possible when I've been gaining every decade.

Update: I've been following the guidelines of this book for over ten months now. I've lost thirty pounds since the beginning. I've gone from a size 14 (tight) to a size 8. I'm where I want to be now, eating well and keeping carbs to a minimum...half muffin in the morning, that kind of thing. Though I followed the dietary guidelines, I wasn't as good with the exercise, which is what I'd like to concentrate on now. At this point, the skin on my arms is a little loose around the inner elbow from weight loss without muscle gain. I'm glad I didn't lose any faster. Less than a pound a week average after the first month. I charted the weight loss with a phone app, and there would be small gains before a loss. I've been told that's when the fat is replaced by water.

What keeps me doing the diet is the energy I have, and the fact that my allergies have been greatly reduced. I originally started it because I didn't want to have to buy all new clothes, but I ended up having to do that anyway!

This book works!

61 people found this helpful

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KiwisGirl

I understand everything he says and I especially like his pragmatic approach - which is do the best ...

Reviewed in the United States on May 28, 2018

Verified Purchase

I understand everything he says and I especially like his pragmatic approach - which is do the best you can with what is available. If you cannot afford or find true grass fed meat or organic produce, do your best with the supermarket meat and produce. This makes the entire lifestyle doable. I also like his restaurant suggestions. Unfortunately like almost everyone we know, my family struggles with time more than knowledge. Eating well takes a lot of time (foraging for good food, fixing it,and cleaning up) and this doesn't happen easily in your car as you hurtle from point A to B during your 12 to 14 hour days! This diet will take commitment and focus, but it will work!

8 people found this helpful

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Jose B. Guerra

Game Changer

Reviewed in the United States on May 2, 2016

Verified Purchase

JRE put me on to this guy. Legit stuff. I have always hated the idea of diets but the reason I like this one is the details they give onto why some foods should be avoided. Just buy the book, educate yourself, and try out the 21days. If you don't see results within that time it means you're still cheating somewhere. Be strict with yourself and change your life.

20 people found this helpful

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Love this book

Reviewed in the United States on May 11, 2015

Verified Purchase

Love this book. Easy to read and have incorporated many of the principles into my own diet and have lost 15 lbs. Able to maintain weight easily after cheating a couple of days by just getting back in program. 6 pack abs at 54 yes old is great and now I eat fats and proteins that I eliminated from my diet years ago. Great book.

18 people found this helpful

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Amy

Transformational

Reviewed in the United Kingdom on August 20, 2012

Verified Purchase

I think some of the negative reviews were from people who found this duplicative work. I only purchased this book after spending hours reading Mark Sessions website. My hubby and I are really not people to buy into 'lifestyle changes' or indeed diets. We love our food, our beer, our wine and our nights flopped in front of the TV. Call us lazy or call us realists but, after both of us commuting and work, that's about all we had the inclination or energy for.

So, when I read this book I thought to myself, this is pretty common-sense stuff and we really wouldn't need to stretch ourselves that much to accommodate change. And who doesn't like to have a bit of fun now and then? Hubby and I committed to giving this a good 30 day go and if we hated it, no harm in trying.

It has been, as promised, transformational. We have completely overhauled our diet and feel so much better for it. We have more energy to put into being more active and are enjoying the challenge of doing something together. We couldn't be more pleased. We're on the more relaxed side of the lifestyle, I'm ok with not making home made mayo. It is what we have made it, using a blueprint as a guide. Perfect.

You could probably give the whole concept of going paleo/primal a go by just reading what is out there for free on the internet. I think the recipe book has been more of a help in terms of daily usability. I think the value of this book is when your co-worker asks if you've lost weight and you say, 'yes 6 pounds & counting in 30 days', you have something to hand them when they ask how.

Highly recommend the concepts outlined in this book.

12 people found this helpful

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Sarah Joiner

A real body booster

Reviewed in the United Kingdom on December 15, 2016

Verified Purchase

I really do rate this. The information in it is excellent. its unconventional, but it seems to work. This, together with his book for Paleo/Primal recipes ,
which in my view is also essential ,to get the full picture, has increased both my energy levels and also, my body temperature. That is one of the signs of low thyroid, .So, its made a real difference to my life.

One person found this helpful

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Stef C

Five Stars

Reviewed in the United Kingdom on September 30, 2017

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Interesting read, think I will be following the ideas

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Anne Macpherson

A great start to achieving health and fitness

Reviewed in the United Kingdom on September 12, 2018

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This was a gift for my son

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KARL JONES

Quality book

Reviewed in the United Kingdom on April 29, 2013

Verified Purchase

I have lost 1.5 stone in as many months!!

Recommended for anyone that's wants a healthy lifestyle!!

Treat yourself!
;-)

2 people found this helpful

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