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Racing Weight Quick Start Guide: A 4-Week Weight-Loss Plan for Endurance Athletes (The Racing Weight Series) Paperback – January 1, 2011
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"This companion to Matt Fitzgerald's Racing Weight offers a detailed set of integrated nutrition, training, and weight-loss plans geard to help you lose weight quickly." -- Canadian Running magazine
"Racing Weight Quick Start Guide offers a fast, safe, and thoughtful way to lose weight and still maintain your base level of fitness. " -- Tri Juice
"I highly recommend reading Racing Weight even if you don't need to lose any excess poundage. You'll come away with a better understanding of your physiology and also of food." -- Joe Friel, founder of TrainingBible Coaching and author of The Triathlete's Training Bible and The Cyclist's Training Bible
"Racing Weight is the first book written exclusively about an issue that is very important to runners--eating and training properly to get to the start line of the peak race with the right body composition for running fast." -- Letsrun.com
"Reaching an ideal weight for endurance sports is important, but doing it the right way is even more important. Matt Fitzgerald provides scientific and sound advice for anyone trying to achieve their racing weight." -- Scott Jurek, 7-time winner of the Western States Endurance Run and 2-time winner of the Badwater Ultramarathon
"Fitzgerald is a fountain of information on current research studies and findings from the sciences of healthy nutrition and exercise performance." -- Ultrarunning magazine
"Sports nutritionist Matt Fitzgerald lets us in on his no-diet secrets that can help endurance athletes get leaner, stronger, and faster." -- Men's Fitness
"Fitzgerald is going to go down as one of the most competent and prolific authors of books for serious runners covering just about every legitimate aspect of the all-important runner's lifestyle." -- Letsrun.com
"Racing Weight answers the difficult questions athletes often have about dieting, including how to handle the off-season. The book gives readers a scientifically backed system to discover your optimum race weight, as well as five steps to achieve it." -- Triathlete magazine
"A crash course on how endurance athletes should think about food." -- LAVA magazine
"Even if you are already a lean machine, you'll likely still learn something from Racing Weight. From how to determine your optimum weight, to improving your diet and training around it, to controlling your appetite and making your own fuel--it's all in this book." -- BikeRadar
From the Back Cover
Begin losing 5, 10, or 20+ pounds in 4, 6, or 8 weeks!
A companion to Racing Weight, the best-selling weight-loss book for endurance athletes
If you're like most endurance ath letes, you're concerned about your weight. You know that every extra pound slows you down.
Now the author of Racing Weight can help you get a jump on next season. Matt Fitzgerald's Racing Weight Quick Start Guide applies all the principles of his best-selling book Racing Weight in a detailed set of weight-loss training plans. You will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds.
Lose weight quickly by following a schedule of high-intensity workouts and strength training as well as a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume plans make it possible for cyclists, runners, and triathletes with a wide range of experience to maintain their training levels. Replace fat with muscle while keeping your appetite in check.
Once you've hit your quick start weight-loss goals, you will continue drop ping unwanted pounds using the proven strategies of the Racing Weight program. Zero in on your racing weight through improved diet quality, bal anced macronutrient levels, proper timing of meals and snacks, appetite management, and training for lean body composition.
The Racing Weight Quick Start Guide will accelerate your season goals so you'll be racing leaner and faster than ever before.
Matt Fitzgerald is the author of Racing Weight, the first book on weight loss for endurance athletes, and numerous other books on running, triathlon, nutrition, and weight loss. He has been a contributor to Men's Fitness, Men's Health, Outside, Runner's World, Bicycling, Running Times, Triathlete, Women's Running, and other sports and fitness publications. Fitzgerald is a featured coach on TrainingPeaks.com and Active.com. He is a certified sports nutritionist (CISSN) licensed by the International Society of Sports Nutrition. He lives and trains in San Diego, California.
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I modified the plan to fit my needs but I really followed it very closely. As stated in the book it was VERY hard to get 30% of my intake in protein every day - I mostly hit the 20-25% mark, however. I also did not give up diet soda. I drew the line there! I did follow just about every other aspect very closely. I never did actually calculate my DQS, but rather shot to get the prescribed kcal with the correct protein% and take in as many high-quality foods as I could each day. Had I followed that part more religiously, I likely could have lost a bit more weight, but I struggle with carbohydrate cravings so I was still thrilled with the results. In the end over 8 weeks, I lost 10 lb of pure body fat and my running performance has dramatically improved. I don't think it can be overstated the importance of just focusing on weight loss rather than performance and implementing this plan during an off-season training cycle.
Among the stand out aspects of the book are promoting what I call "strength intervals" or doing hill work rather than speed work to build strength without risking injury and fasted long runs. Although I'm not sure it really helps you loose weight per-se, I think it helps boost beta-oxidation capacity and promote glycogen sparing when you do hit your performance training cycle. Also doing some high intensity work on the cycle as a cross-training tool is an excellent, excellent tool to boost high-intensity training volume without putting yourself and increased risk of injury.
My primary criticisms and where I didn't give this book 5 stars is that Mr. Fitzgerald failed to mention all the other physiologic and metabolic factors that will work against one loosing weight and the pitfalls of that (compensatory lower spontaneous activity etc.) and failed to provide any strategies for overcoming these factors. Its not just a simple math formula (kcal in - kcal out) as he would leave one to believe however infinitely more complicated! In addition some of the exercises described did not make sense in the progression he provided and have no gender specificity. For instance there is a leg curl exercise and inverted pushups exercise that I still cannot do nor can anyone that I've asked to perform these exercises, and they were introduced in week 1 of the program! I'm wondering if he did any test cases of these exercises with recreational athletes?
That being said if you are a runner or other endurance athlete and you've been struggling to loose weight, thinking it will just come off as you increase your mileage, STOP, read Racing Weight and follow this guide and you will have some very positive results. Going through this process will also help shape your thinking moving forward about nutritional choices beyond the weight loss cycle.
I strongly recommend getting "Racing Weight" and "New Rules of Marathon and Half-Marathon Nutrition" both by Matt. Those books will take your training to the next level.