Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week

Not for strength but for diabetes and cv issues

removed misconceptionsabout aerobics. Also good to find no age bar, Dr Anil Ghia

I have been following this roughly since January. About 6 months now. One or two workouts a week. My goal is 10/10 for cadence.If you only do one workout a week, no guilt. If you manage two you can give yourself a pat on the back.Seems to help with past injuries or muscle imbalances. I had done Starting Strength in the past, but always got an injury here or there that takes a week or two to recover from.This is a slower program, but the progress seems to slowly accumulate. It is a bit like meditating. I have hit a point now where I am adding muscle and losing a little weight. I am 56 years old, male, 5 foot three inches. My goal is to have a program I can continue while avoiding injuries.I started adding a fifteen minute jog after my once or twice a week session. Seems to give the program a nice boost and enhances recovery. If you have any doubts about the program, check out the recent Fit20 study from Solent University.

If this seems to you to have an aura of hype about it, put aside your prejudices and give this a chance. You'll realise that whilst the new paradigm (and this is a fair use of the word) proposed here seems radical at first, you may then start to question how it is you came to accept so much of the conventional 'wisdom' concerning strength training as gospel in the first place.It's tempting to lean on my own anecdotes to support McGuff's claims but that's entirely missing the point of this book. The point is that this book *is* really just a summarised compendium of a huge amount of meticulously assembled, high quality, scientific research - we are way past the point of requiring anecdotal evidence so I don't need to go on about my mate who got bigger and stronger even though he cut his total gym-time by a huge percentage. If you really are committed to actual, rather than bro, science, then you can just depend on the studies for your information.Without getting too conspiratorial, there are some understandable reasons that this way of training is not predominant, ranging from simple convention and ritual (e.g. you must train 45 minutes 4-5 times a week because that's what people have been doing for a long time) through commercial interest in sustaining this mythology. I found that I didn't want to accept this information as first, and I like to think I'm reasonable, i.e. open to changing my mind if presented with a new model of fitness that has greater explanatory power than my existing one. I like going to the gym, I like seeing my mates there, I like the sense of sacrifice that comes with putting in a good hour, I like burning out and perversely, I like the DOMS. There is a lot to let go of and after changing your life for the better once when you started training, you probably don't want to have to change again, right? Be honest with yourself about this before you attempt to engage with this material or you'll probably reject it out of hand.The long and short is that unless you somehow figured this out on your own, before you have read this book you are probably quite seriously wrong in your understanding in the biological phenomena underpinning metabolic function, muscle fibre stimulation for maximal growth, session length, intensity and optimum recovery time (this last one is particularly challenging; guess what, you really shouldn't be hitting a muscle group more than once a week at most). As it turns out, intensity is the key, folks - you might not be in the gym so long after reading this but my God, when you do you will be hitting it hard.

I'm a big fan of strength training books. I have many. This is probably the best out there and in fact numerous books that I have all point back to this book when they want to explain the science. If you want to argue with your friends about the science behind strength training and fat loss then this is the book to get. I always wondered why Personal Trainers and Fitness mags would tell you one thing when basic science pointed in another direction. Get a BioChemistry book from any University Library and compare it to any book from any of the big Personal Training organisations and you'll see that the non university books seem to dismiss the science - and in fact get it wrong so many times. THIS book is one of the few in my library that follows the actual science. The book is awesome and the training regimen works. No fluff. If you want to get strong and lose fat and also want to know the science of why what you are doing works then get this book.

This book is a MUST read for anyone serious about health and anti aging!

Great book if you want to become efficient in your training wether your a beginner or advanced athlete, young or old