21 Day Total Body Transformation

What is it?

The 21 Day Total Body Transformation is based on the paleo diet, a way of living that mimics the eating and exercise habits of pre-agricultural humans. The author prefers the word “primal” to “paleo,” as evidenced by his previous book, The Primal Blueprint. But unlike The Primal Blueprint, the 21 Day Total Body Transformation leaves out some of the heavier scientific information and gets right into what you should eat, how you should exercise, and even how you should sleep at night.

After learning about the paleo diet, most people don’t know where to begin. The purpose of this book is to give you specific actions to take everyday for 21 days. By the time the three weeks are up you’ll have cleansed your body of all the harmful toxins in modern-day foods and will be on your way to a thinner, fitter, and happier you.


Who wrote it?

Mark SissonHis name is Mark Sisson and he’s a major advocate of the Evolutionary Health Movement, the idea that we can determine the healthiest lifestyle habits for humans by looking at the environment in which they evolved.

Early in his life Mark regularly competed in marathons and triathlons. He followed all the conventional wisdom about jogging everyday and consuming plenty of grains, but by his early 40′s his body was already getting worn down. The constant aches and fatigue drove him to search for a healthier way to live. This led to his discovery of the paleo diet.

In 2006 he started the blog, Mark’s Daily Apple, and began sharing his knowledge. Today it’s one of the most popular blogs on health and nutrition with well over one million unique visitors a month. Mark also owns Primal Blueprint Publishing and Primal Nutrition (a supplement company). He speaks at seminars on a regular basis and even hosts a weekend retreat called PrimalCon.

Mark Sisson quote

What will I eat?

Readers are encouraged to develop their own meal plans based on primal principles, but Mark does provide an example of what he eats on a typical day.

Breakfast: Omelet (4 eggs, cheese, mushrooms, onions and peppers)

Lunch: Salad (greens, onions, peppers, tomatoes, chicken, olive oil)

Dinner: Ribeye, broccoli, spinach, and mushrooms with butter

Dessert: Macadamia nuts, dark chocolate (but not too much)

Dark Chocolate

Below you can see the types of food you’ll eat and the types of food you’ll avoid. These lists are by no means comprehensive, but they should give you an idea of what to expect from this diet.

Foods to Eat
BeefChickenEggsPorkFish
CauliflowerSpinachCarrotsTomatoesCabbage
ApplesOrangesBlueberriesStrawberriesGrapes
AlmondsCashewsPecansQuinoaSeeds
CoconutOlive oilButterLardGreen tea
Foods to Avoid
WheatGrainsBreadOatsCorn
PotatoesRiceFlourChipsCrackers
BeansPeasPeanutsSoybeansDressing
BrowniesCookiesCandyIce CreamSyrup
GatoradeSweet teaJuiceSodaMilk

As you can see, you’ll be eating foods that are readily found in nature and avoiding foods that were invented with modern technology.

When will I exercise?

The 21 Day Total Body Transformation has 3 basic rules of exercise:

1Move frequently at a slow pace. This means you should spend 3-5 hours a week walking, hiking, swimming, biking, playing a sport or anything else that you can enjoy without pushing yourself to exhaustion.

2Lift heavy things occasionally. This means you should do some weight lifting or some other type of intense exercise twice a week for 20-60 minutes depending on your fitness level.

3Sprint once in a while. These could be sprints that you do on a track or football field, or they could be sprints that you do in the pool, on a bike, or on an elliptical machine. The point is to push yourself to the limit.

Where can I get it?

The Primal Blueprint 21 Day Total Body Transformation is available in paperback or the Kindle format on Amazon.com. It is also available on BarnesAndNoble.com.

In addition to the book, you can get an entire package including a journal, a cookbook, a DVD, an audio version, email support, a meal plan, protein powder and much more at PrimalBlueprint.com.

Why should I try it?

ScienceMark Sisson’s philosophy isn’t just based on his personal experience; it’s based on real science. All of the concepts described in his books are well-referenced and based on the latest research into fitness and nutrition.

ReviewsIn addition, there are thousands of positive testimonials on Mark’s website and an overwhelming number of 5-star reviews on Amazon.com.

BonusesOne of the things that sets this book apart from other diet plans is that it goes beyond eating and exercise. Mark teaches how to deal with stress, how to get a good night’s sleep, the importance of sunlight and time spent in nature, and more.

DetailsNot only does this book teach you everything you need to know to reprogram your genes, it takes you by the hand each day for 21 days telling you what foods to eat, what workouts to try, and even gives random tips relating to sleep, posture, eye strain, social circles and brain power.

It’s Easy!The best reason to try the 21 Day Total Body Transformation is not only will you get in shape quickly, you won’t have to feel hungry while you’re doing it. Mark encourages people to eat when they’re hungry, so long as it’s healthy foods and you don’t stuff yourself.

Mark’s Daily Apple
If you haven’t yet, you should visit Mark Sisson’s website, MarksDailyApple.com. On his site he offers free nutrition tips, recipes, workouts, and general health advice. This site will give a good idea of whether The Primal Blueprint 21 Day Total Body Transformation is right for you.
Got a question? Got a question?
I bought and read this book so if you have any specific questions, feel free to ask me in the comments section below.
21 Day Total Body Transformation cover

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