Synopses & Reviews
Chapter One Step Into the Exercise Future
I've put this question to hundreds of people before they begin training: "What would you call an exercise technology, so advanced it ... builds lean muscle up to 50 percent faster than other exercise supercharges your body to burn fat cuts the chance of painful injuries to almost zero builds cardio fitness without aerobic exercise is so efficient, it requires as little as 20 minutes, once a week?"
Yes, it is, or you wouldn't be reading this book, and thousands of people wouldn't be learning to train this way. When you apply modern science to any endeavor -- from spaceships to sports activity -- you discover breakthroughs in the technology of doing things. Take skiing. Picabo Street's not doing 65 mph on old wooden, long boards with bear-trap bindings. Her Kevlar composite parabolic skis and titanium bindings have revolutionized what she can do on skis. Now, remember when exercise was two fat guys in those old movies throwing a medicine ball at each other's gut? Exercise science has undergone the same evolution. Twenty years ago, researchers began experimenting with weight training, and the result is the core technology of Power-"of-10.
Weight Training is the Key to the Kingdom
25 Aerobic Workouts Per Month, While You Sleep
But here's the best part: lean muscle mass requires the burning of energy -- that is, it has to burn calories just to sustain itself in your body. So the more lean muscle you have versus fat, the more calories you burn while you sit, while you relax, and while you sleep. A lot more. Three extra pounds of lean muscle burns about 10,000 extra calories a month, just sitting around! Add it up. Since aerobic exercise like jogging burns only about 100 calories per mile, and a typical aerobic workout burns 100 calories every 15 minutes, having 3 extra pounds of muscle burns as many calories as running 25 miles per week, or doing 25 aerobic workouts per month without leaving your couch! It's really amazing. Your metabolism is revved up by lean muscle to do this all by itself. You become a fatburning furnace. Scientists have also found that buildinglean muscle has superior cardiovascular benefits. By building muscle mass, the body has to grow new microvascular capillary networks to serve those muscles. This makes the heart increase its efficiency to service the expanded network. Since the heart is a muscle, increasing efficiency means getting stronger. And again, the heart exercises to service capillaries 24 hours a day not just when you're on a treadmill. Increasing fitness by weight training has also been shown to lower blood pressure, a good indicator that the heart becomes more efficient at delivering oxygen to your muscles as a direct result of weight-bearing exercise.
Aerobics Reality -- What the Fitness Chains Won't Tell You
Nobody is saying you should quit aerobics altogether if it's something you like to do for fun or to relieve a little stress. I love basketball and bike riding. Just do it as a supplement to weight training, never as a substitute. Unlike weight training, which speeds your whole fat-burning metabolism, the moment you stop the treadmill, you stop burning the calories. Aerobics does little to change your body composition because it not only fails to burn much fat, build muscle mass, or boost your metabolism, it can even reduce muscle mass. And there's another side of the coin that experts are increasingly worried about. Repetitive stress injuries don't only come from pounding keyboards with your fingertips each day. What about pounding a road with the balls of your feet year after year, or putting hundreds of pounds of pressure on your knees with every pedal stroke, five thousand times a bike ride? Our joints and tendons were never designed for that. The fact is, physiologists are starting to warnthat the current generation of compulsive cardio trainers may be setting themselves up for an epidemic of chronic joint and connective tissue injuries as they get older. A large percentage of regular joggers develop a serious joint or tissue injury over the course of 3 years. What's the point of keeping your muscles in shape while you're young, if you'll have to use a cane to get up the stairs in 10 years? The point is, we need exercise that wears out our muscles each workoutnot our joints and connective tissues.
If Weight Training is so Great, Why Power-of-10?
Because Power-"of-10 "is weight training in a remarkably efficient, more concentrated form. It's been shown to be safer, to work faster to change your body composition, and, best of all, you can do the entire program just once a week in about 20 minutes if you want. Regular weight training is great if you know you have time for an hour in the gym, 4 to 6 days per week. But if achieving your goal once a week in less than half an hour appeals to you -- keep reading. You'll find that Power-"of-10 is so advanced, it's "FutureCise! Oops -- I mean it's the "Future of Exercise!
This books not just smart, its refreshingly funny! Power of 10 makes me stronger. Adams program works. Leslie Stahl
A fitness expert presents a revolutionary exercise program--slow strength training--that will forever change the way Americans work out.
A Week's Worth of Exercise in a Single Workout?
"People don't believe it. Then they try it. Then they recruit their friends."
So says Adam Zickerman about Power-of-10, the revolutionary slow motion fitness system that will transform your body and the way you think about exercise, rest, and nutrition forever.
Imagine a fitness program so powerfully effective, you can:
- Work out 20 to 25 minutes, once a week, for maximum strength, fat loss, and fitness
- Follow a nutrition plan that doesn't permit hunger
- Rest your way to success
- Eliminate painful injuries, no matter what your age or experience
- Finally begin a program that even the busiest, most stressed-out person can follow with hardly a break in schedule or change in routine.
Fitness expert Adam Zickerman presents a revolutionary exercise program - slow strength training - that will forever change the way people work out.
The Power of 10 seems to contradict nearly everything we're accustomed to hearing about exercise. Forget hours on the treadmill, and forget daily visits to the gym. This new program offers 20 minute workout sessions, once or twice per week, with an alluring emphasis on rest and recovery on your days off. The principle behind The Power of 10 is simple: by lifting weights in slow motion, making each rep last 20 seconds (10 seconds lifting and 10 seconds lowering) instead of the typical 7 seconds, you can maximize muscle transformation. The short workouts are so effective that your body will need days to recover and repair properly. Studies have shown that such routines can increase lean body mass, help burn calories more efficiently, and prevent cardio-vascular disease more effectively than aerobic exercise alone.
About the Author
Adam Zickerman has made his career teaching people to got more fit in less time than they ever thought possible. He is founder and owner of In Form Fitness Studios in New York City and Long Island, where he perfected the Power-of-10 program that inspired this book. Adam has appeared on numerous television shows, as well as in feature stories in national magazines. His Power-of-10 clients include media celebrities, athletes, doctors, business professionals, office workers, all of whom share the desire to get in shape and stay in shape for healthier, happier lives.