tag:blogger.com,1999:blog-86083757982541075002024-03-12T19:31:07.191-07:00Body By ScienceBody By Science by Doug McGuff and John LittleExercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-8608375798254107500.post-19959102886556985602013-09-03T07:25:00.002-07:002013-09-03T07:25:35.015-07:00Best workout for training once per weekMany people are in the unfortunate position where they can only train once per week, either due to family or work commitments.<br />
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That shouldn't mean that you can't get fit and healthy!<br />
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What you need to do is choose the best workout to get the most out of that once a week workout.<br />
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Since your workout frequency is low you need to increase the workout intensity.<br />
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The best low frequency workout program is <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20" target="_blank">Body By Science</a>. It is an HIT (high intensity training) based workout, which means that you only need to workout once per week, for around 12 minutes.<br />
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BBS can be followed using either a gym's exercise machines or free weights, like a barbell.<br />
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<u>Best of all it is supported by science.</u><br />
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If you can only train 1 time each week then do yourself a favor and follow <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20" target="_blank">Body By Science</a>!Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com1tag:blogger.com,1999:blog-8608375798254107500.post-1652017256585167102013-06-21T09:20:00.002-07:002013-07-15T03:11:05.837-07:00Companion diet books for Body By ScienceIf you are following the Body By Science workout then you may also be interested in also following Doug McGuff's paleo diet recommendations.<br />
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<a href="http://amzn.to/183rpa4">Wheat Belly</a> & <a href="http://amzn.to/10DXaEl">The Wheat Belly Cookbook</a> are 2 books which sit nicely alongside Body By Science. Wheat Belly goes into detail about why you should avoid wheat and how it could be making you sick without you realising it.Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0tag:blogger.com,1999:blog-8608375798254107500.post-30690482475043571172013-06-19T08:22:00.002-07:002013-06-21T07:42:21.258-07:00Where is the official Body By Science blog?I'm sorry to say but it looks like Doug McGuff's official Body By Science blog could be no more.<br />
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According to the domain whois info it expired on the 10th of June and it has already been snapped up by someone else.<br />
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I will update this blog as soon as I hear anything about it being fixed or even if Doug creates a new blog.<br />
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I really hope it can be rectified as otherwise a lot of great blog posts and comments could be gone forever.<br />
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In the meantime feel free to use the comments section here to discuss BBS or stay in touch with other Body By Science blog members.<br />
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<b>UPDATE:</b> The site is back online now: <a href="http://www.bodybyscience.net/home.html/">http://www.bodybyscience.net/home.html/</a>Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com2tag:blogger.com,1999:blog-8608375798254107500.post-15324365176073526402013-06-15T07:59:00.000-07:002013-06-15T07:59:22.263-07:00Workout only 12 minutes per weekMost people have the same problems with keeping fit - they'd love to but they just don't have time or it is too expensive to pay for gym visits multiple time per week.<br />
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Enter the solution - Body By Science! This workout needs only <b>12 minutes of your time per week</b> to get you in great shape, in terms of <i>strength, stamina & mobility</i>! That's only going to the gym once a week!<br />
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Surely you can afford to spend 12 minutes out of the 10080 minutes in your week to get stronger, faster and more mobile. Body By Science has even taken people who need help to get out of a chair to being completely independent.<br />
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Read <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Body By Science</a> now and reclaim your fitness and your freedom!Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com1tag:blogger.com,1999:blog-8608375798254107500.post-5573262240974644812013-06-13T09:12:00.000-07:002013-06-13T09:12:32.026-07:00Workout For SeniorsMany seniors are now looking to stay in shape for as long as possible but don't know where to start.<br />
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The best starting place is Doug McGuff's book <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Body By Science</a> as it specifically includes details on workouts for seniors.<br />
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Why BBS is the perfect workout for seniors:<br />
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<ul>
<li>Only 1 workout needed per week</li>
<li>Slow rep speed reduces force</li>
<li>Minimal equipment needed</li>
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Focusing on the slow rep speed (called superslow training), this reduces force generated (since force = mass x acceleration). This means that this style of lifting is easier on the joints, making it perfect for seniors.</div>
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No cardio training is needed since the workout itself is a great form of cardio.</div>
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You will be surprised at the results training once per week can give you!</div>
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If you are ready to give once a week training a go then please read the <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Body By Science</a> book by Doug McGuff & John Little.</div>
Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0tag:blogger.com,1999:blog-8608375798254107500.post-47448650056842029752013-06-11T07:36:00.003-07:002013-06-11T07:36:48.450-07:00High intensity weight training<h2>
High intensity weight training</h2>
Back in the 70's <b>Arthur Jones</b> spoke about training until the point of muscular failure. Later this became known as HIT, or high intensity weight training. <b>Mike Mentzer</b> made it more popular in the 80's and 90's. Nowadays <b>Doug McGuff</b> is taking it to the next level through his books Body By Science & Body By Science Question & Answer Book.<br />
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There are various theories when it comes to building muscle, with a high intensity approach almost being the most natural. Ask anyone to show you how strong they are and they are likely to struggle to lift the heaviest thing they can.<br />
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The secret to HIT is keeping all your reps as perfect as you can. That means not jerking they weight or trying to shift the focus onto other muscles instead of what you are targeting.<br />
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What I really like about Doug McGuff's books is that he uses both the latest research plus his own experiences of training thousands of people to develop an already successful approach and tweak it to make it even better.<br />
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Inside you can find info on why training to momentary muscular failure is just so important as well as why traditional cardio is not a approach to training.<br />
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Doug's high intensity weight training books:<br />
<a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Body By Science</a><br />
<a href="http://www.amazon.com/gp/product/145057341X/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=145057341X&linkCode=as2&tag=frefitinf-20">Body By Science Question & Answer Book</a>Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0tag:blogger.com,1999:blog-8608375798254107500.post-1630448945620459582013-06-10T07:26:00.000-07:002013-08-05T11:32:45.914-07:00New blog launchedI just wanted to let you know that I've launched a new blog called <a href="http://caffeinefitness.com/" target="_blank">Caffeine Fitness</a>.<br />
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Topics covered will be muscle building, strength training, diet, recovery & female fitness.<br />
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Please check it out!Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0tag:blogger.com,1999:blog-8608375798254107500.post-54125287417274865792013-05-08T13:37:00.000-07:002013-05-08T13:37:42.171-07:00Body By Science WorkoutThe Body By Science workout is based on "The Big 5":<br />
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<ul>
<li>Leg Press</li>
<li>Chest Press</li>
<li>Row</li>
<li>Pulldown</li>
<li>Shoulder Press</li>
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But if you want to know exactly how to structure the workout, including how to change it as you progress then you really need to check out the paper book <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Body By Science Workout</a> or the <a href="http://www.amazon.com/gp/product/B001NLL38S/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001NLL38S&linkCode=as2&tag=frefitinf-20">kindle version</a>.</div>
Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0tag:blogger.com,1999:blog-8608375798254107500.post-79847038300595333232012-10-17T05:16:00.002-07:002013-05-03T07:01:11.428-07:00Body By Science Review<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZHEk17TKVPgGOL6KSvYIsby7AfGyU1QK5j43D58h6heYe2E2rbc10KEyAv-ThilSuFErhXgDLJNBvAmSwbGTors0z3ZjUGPS9qUQfgD448dZaVPrBK9-p55yLH94BPgcFmp76PdZDFMsS/s1600/Body+By+Science+click+to+look+inside.jpg" /></a></div>
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<a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Body By Science</a> is a different exercise book. Rather than prescribing as many exercises and movements as you can fit into a week it has you doing the minimum work needed to achieve a growth stimulus. How much exercise? The baseline program is called "The Big 5" - 1 set each on 5 different machines, which covers the full body. Where other exercise programs have you doing set after set after set, Body By Science has you doing only 1 set - to muscular failure. This might sound a bit scary to the uninitiated, but it is what is required to tell your body that it must adapt. You then just have to let it do just that - by not lifting any more weights for another week. The result is a highly time efficient program (around 12 minutes per week) which is sustainable for life. Those 12 minutes are hard, but the results are worth it.<br />
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What I really loved about this book is that it doesn't just give you a list of exercises to do then fill up the rest of the space with drivel. It actually goes into the science of why it works, which really helps get your head around doing so little work. If you didn't understand the basic concepts then it would be easy to throw in some extra exercises. But with the knowledge you learn from <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Doug McGuff & John Little</a> you will understand that 5 sets (or even less) is all your body needs to adapt and grow stronger and bigger.<br />
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A somewhat controversial point, but one which I enjoyed, was that by the definition of health, aerobic activities like jogging are actually unhealthy! After reading this section you'll start seeing joggers in a different light!<br />
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I previously mentioned the base-line program of The Big 5. The book also gives you a free weight variation if you don't have access to exercise machines. The book also explains how to change the program as you get stronger and progress starts to slow. Without going into too much detail this means reducing the 5 down to 3 exercises per week - making the program even more time efficient! There are also plenty of exercise intensifiers described - helping you milk the program dry even when you are becoming more advanced in your training and your body.<br />
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There is also a chapter on how to tweak the program if you are an athlete, with examples for football, hockey & golf.<br />
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Seniors are also a subject for another chapter, explaining the benefits of resistance exercise then prescribing the program which will work best for them.<br />
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To sum it all up,<a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20"> Body By Science by Doug McGuff & John Little</a> really helps you understand the science of exercise and why so many people are doing it so wrong. It is more like medicine than people realise. You want to do the exact amount of exercise required, not punishing your body with as much as you can fit into your week. It really helps develop the High Intensity Training ideas which Mike Mentzer helped to create. Both men and women will benefit from this book, getting people into exercise for the first time, as well as freeing up more time for people who already exercise.<br />
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<a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Click here to view the first 12 pages of the book for free at Amazon.</a><br />
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<a href="http://www.amazon.com/gp/product/B001NLL38S/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001NLL38S&linkCode=as2&tag=frefitinf-20">Body By Science - Kindle Edition is also available at this link.</a><br />
<br />Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0tag:blogger.com,1999:blog-8608375798254107500.post-42416009822552079222012-10-16T08:51:00.000-07:002012-10-16T08:51:37.152-07:00BodyByScience.pdf<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.amazon.com/gp/product/B001NLL38S/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001NLL38S&linkCode=as2&tag=frefitinf-20" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHW_hvKI4iYYmX-97HoOnzR-AJ9jy36NAeSMJRavCfMcjVFY2NpNx2SPdXz2XjVvhhI_VGhU9DjP-25-nBvwz3aessadzNfwE_GGTu_pmKkc03m-7D2nsV4sulKWW85_lsPJkdMlugZIUy/s400/Body-by-Science-Doug-McGuff.jpg" width="319" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>BodyByScience.pdf</b></td></tr>
</tbody></table>
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Unfortunately <a href="http://www.amazon.com/gp/product/B001NLL38S/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001NLL38S&linkCode=as2&tag=frefitinf-20">Body By Science by Doug McGuff</a> is not available as a pdf file. Not to worry however, as Amazon sell the book in their Kindle format. What's even better is that it is also a bit cheaper than the paper version, which is always nice to see these days.</div>
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When purchased it is delivered to your <a href="http://www.amazon.com/b?_encoding=UTF8&camp=1789&creative=9325&linkCode=ur2&node=2102313011&site-redirect=&tag=frefitinf-20">Kindle-compatible device</a> including the Kindle iPhone & iPad apps almost instantly - you no longer have to wait days to get stuck in to a great book.</div>
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<a href="http://www.amazon.com/gp/product/B001NLL38S/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001NLL38S&linkCode=as2&tag=frefitinf-20">Body By Science Kindle Edition</a> is available from Amazon <a href="http://www.amazon.com/gp/product/B001NLL38S/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001NLL38S&linkCode=as2&tag=frefitinf-20">here</a>.</div>
Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0tag:blogger.com,1999:blog-8608375798254107500.post-38930753383043384352012-10-15T05:20:00.000-07:002012-10-17T05:34:11.051-07:00The Body By Science Question and Answer Book<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.amazon.com/gp/product/145057341X/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=145057341X&linkCode=as2&tag=frefitinf-20" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl2AarxZRUs7tKBuO2mKNYNNhvJQ78-qncgNp8trGtZBSYUpB9FbSgSNdkW9qS5CGwZwZVzoxJIB6Ib4pSxWo_vQjF-Z3hsKF5Ad2yBvV-JYNTbPNd3Be6S0LA5rNvNWPFzPY8oZiPCnBp/s1600/The+Body+By+Science+Question+and+Answer+Book.jpg" /></a></div>
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<a href="http://www.amazon.com/gp/product/145057341X/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=145057341X&linkCode=as2&tag=frefitinf-20">The Body By Science Question and Answer Book by Doug McGuff & John Little</a> is a follow-up book to the well received <a href="http://www.amazon.com/gp/product/0071597174/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0071597174&linkCode=as2&tag=frefitinf-20">Body By Science book</a>.</div>
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Here the 2 authors take time to answer the common questions from Body By Science readers in 260 pages, broken down as follows:</div>
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<b>Health & Fitness:</b></div>
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How strength training helps total health and fitness of the human body. Topics include breaks from training, VO2 Max testing and cardiovascular health.</div>
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<b>BodyBuilding:</b></div>
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What is really required to make a human body bigger and stronger? The issue of genetics is also tackled here.</div>
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<b>Special Needs:</b></div>
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How to deal with everything from a common cold through to pregnancy to dealing with injuries.</div>
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<b>Training:</b></div>
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All training related questions are dealt with here, such as muscle soreness after workouts to shaking limbs during a workout.</div>
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<b>Nutrition:</b></div>
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What really is a "healthy diet" for humans? Insulin is also discussed at depth here.</div>
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<b>Athletics:</b></div>
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How to make the most of your athletic training and also dispels some coaching myths.</div>
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<b>Safety:</b></div>
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How to keep your training safe over the long term. Amongst the many topics covered include gripping recovery and breathing during exercise.</div>
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As you can see it really covers any questions you could have about training, staying injury free and staying healthy throughout life in general.</div>
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<a href="http://www.amazon.com/gp/product/145057341X/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=145057341X&linkCode=as2&tag=frefitinf-20">The Body By Science Question and Answer Book is available from Amazon here</a></div>
Exercising Tipshttp://www.blogger.com/profile/06256578312347378334noreply@blogger.com0