The 10-Minute Total Body Breakthrough

The 10-Minute Total Body Breakthrough

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by Sean Foy, Nellie Sabin, Mike Smolinski
     
 

Introducing a breathtaking promise: transform your body and get fit in just "10 minutes a day," Incorporating the latest research in exercise physiology, "The 10-Minute Total Body Breakthrough" is an ingenious program of interval, circuit, aerobic, and resistance training that accrues the benefits of hours at the gym in daily 10-minute workouts. And these are

Overview

Introducing a breathtaking promise: transform your body and get fit in just "10 minutes a day," Incorporating the latest research in exercise physiology, "The 10-Minute Total Body Breakthrough" is an ingenious program of interval, circuit, aerobic, and resistance training that accrues the benefits of hours at the gym in daily 10-minute workouts. And these are workouts that can be done anywhere, any time-home, office, hotel room, the park, and, of course, the local health club. Created by Sean Foy, an exercise physiologist and behavioral coach, "The 10-Minute Total Body Breakthrough" counters the #1 reason people dont exercise-not enough time-with a scientifically proven, clinically tested 4-3-2-1 program: 4 minutes of high-energy cardio, 3 minutes of resistance, 2 minutes of core, and 1 minute of stretching and deep breathing. The step-by-step illustrated exercises are simplicity itself-air boxing, wall push-ups, chair jogging, stationary high-knee marching-and are presented in three levels geared to the readers fitness, with four weeks of routines per level. Their potency lies in the benefits of nonstop movement, thermal effect, intensity, and more: in other words, why it truly takes just 10 carefully crafted minutes to boost metabolic rate, exercise all the major muscle groups, increase cardiovascular endurance, have a positive effect on cholesterol and blood pressure, and deliver a sense of well-being.

Product Details

ISBN-13:
9780761154198
Publisher:
Workman Publishing Company, Inc.
Publication date:
10/15/2009
Pages:
288
Product dimensions:
8.70(w) x 10.10(h) x 1.30(d)

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Read an Excerpt


The Life and Death of Fall Cells:
When you think of a fat cell, picture a tiny plastic balloon holding a droplet of butter. Believe it or not, you have more than 40 billion fat cells in your body; if you’re obese, you have two or three times that number.  These billions of balloon-like fat cells are responsible for two primary functions: storing energy and providing energy. When you take in more calories then you use, your fat cells store the extra energy for later.  When you take in fewer calories than you need, your fat cells release stored fatty acids into your bloodstream. Even when no food is available, your bodily processes can continue without interruption until you’re able to eat again.

Fat cells can expand or shrink, depending on whether food is abundant or in short supply. Altogether, your fat cells are capable of storing hundreds of pounds of energy. When food is plentiful, the cells expand. If an individual keeps overeating, they grow and grow until they look as if they’re about to pop. When they reach their limit, they don’t divide the way other body cells do; instead, they send out a signal to nearby immature cells to start producing more fat cells.

Fat cells are also extremely long-lived.  You might even have heard that fat cells never die. A 2008 article in The New York Times by Gina Kolata tried to get to the bottom of this myth, explaining that every year 10% of your fat cells do, in fact, die; however, they’re replaced by new fat cells, which means the total number of fat cells in your body remains the same. In general, if you lose weight, your fat cells shrink, but they don’t disappear. Liposuction reduces the number of these cells, but weight gain can still occur in other areas as the remaining fat cells expand.

The life and death of fat cells is a very complicated subject, but the important concept here is that fat cells, under certain circumstances, will give up their energy and shrink.

Whatever your weight may be, you can adapt the 10-Minute Total Body Breakthrough program to your specific needs:

  • If you think you’re too skinny, you can put on muscle mass.
  • If you’re the right weight but have the wrong percentage of body fat, you can shrink your fat cells and restore muscle, transforming your health and appearance without changing the numbers on the scale.
  • If over time, you have accumulated some extra weight, you can use the principles of “traffic light” eating and the 10-minute workouts sensibly and gradually to lose the extra fat until you reach your goal.
Putting Your Metabolism to Work for You
Most people think of metabolism in terms of burning calories—in particular, how many calories they use on a daily basis.  Some people seem to be blessed with a “good” metabolism that allows them to drink milk shakes and eat chocolate cream pie. But metabolism is not a fixed number. If you’re not one of those lucky people who can eat whatever they want, take heart. There is a great deal you can do to make your metabolism work for you.

Your metabolism is, among other things, a balancing act between constructive and destructive activities. All of the thousands of biochemical processes that are simultaneously occurring in your body can be lumped together under two main headings: anabolism (building up) and catabolism (breaking down). Molecules are built up so energy is stored; food is broken down so energy is released. Cells, tissues and proteins are built up; nutrients are broken down.

Three separate processes determine the number of calories your body needs each day:

1. Your resting metabolic rate, or RMR. This represents the number of calories that your body needs for basic functions such as breathing and is influenced by how much muscle you have. Men tend to have more lean body mass (muscle) then women, so in general they will burn more calories, even during sleep. Sarcopenia, or age-related loss of muscle mass, causes a decline in RMR—unless strength training is used to keep muscles strong. RMR accounts for approximately 70% of the total number of calories your body burns in a day.

2.The thermic effect of food, or TEF (also called thermogenesis). This is a fancy way of describing the number of calories your body uses to digest, absorb and metabolize the food you eat. TEF accounts for approximately 10% of the total number of calories your body burns in a day. It’s the reason celery is technically a negative-calorie food—you burn more calories chewing, digesting and absorbing the nutrients in the food than are found in the food itself. Ice water also uses up more calories than it provides, because your body derives no calories from water but must expend energy to warm it up. Unfortunately, this does not work as a weight-loss tip, because the number of calories required is minimal.

3. Your level of physical activity and exercise.  Moving your muscles requires energy. The more you move, the more calories you burn. Physical activity accounts for approximately 20% of the total number of calories your body burns in a day—but this number can vary a great deal between individuals. This is why exercise is so important!

If you take in more calories than you use up during the day—that is, if you eat too much—you put on fat. Too much fat is unhealthy, but a little bit provides  your body with an emergency supply of energy. In women, fat cells create the hormone estrogen. Women whose estrogen levels are about to plummet as they approach menopause sometimes develop a “menopot” (a small amount of belly fat), which is nature’s way of ensuring that the body still has some estrogen. Too much fat, however, may result in enough extra estrogen to cause hormone-related problems.

If you’re carrying extra fat, you can burn it off with exercise—but only if you take in fewer calories than your body needs so that it’s forced to dip into its energy reserves. Unfortunately for all the dieters out there, it takes a lot of exercise to burn off all the calories in a sugar cookie. If you’re looking at the calorie counter on your treadmill, you could easily get discouraged.  (I could insert a table here that shows exactly how many minutes you would have to exercise to burn off a specific number of calories, but this book is about focusing on fitness for the rest of your life without an unhealthy preoccupation with calorie counts.)

Some athletes get in the habit of living large while they’re young and active—especially football players, who are encouraged to be big. When these athletes get older their level of activity declines, they may continue to consume the same number of calories. We’ve all seen what happens next. All those calories that are no longer getting burned are stored as fat. I’m thinking of a phys ed teacher I had when I was a kid. He was a standout athlete in his youth, but he had lost his muscles and put on pounds of fat by the time he came to our school. He cold still throw a football, but in class he just stood in the middle of the gym and blew his whistle while we did all the exercise.

While it’s true that extra calories will make you fat, it does not automatically follow that eating fewer calories will make you thin. Strange isn’t it? This is where it pays to know a little more about how to manipulate your metabolism.

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Meet the Author


William Sears, M.D., is the author of more than 30 books, including Dr. Sears' L.E.A.N. Kids, which he wrote with Sean Foy.

Sean Foy is an exercise physiologist, behavioral coach, and coauthor of the New York Times #1 bestseller The Daniel Plan. He is also president and founder of Personal Wellness Corporation, a consulting firm that provides health and fitness training to Fortune 500 companies, hospitals, health facilities, and other organizations. He lives in Placentia, California, and can be found online at wintodaywellness.com.

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10-Minute Total Body Breakthrough 4.2 out of 5 based on 0 ratings. 18 reviews.
Granville_Holmes More than 1 year ago
"The 10-Minute Total Body Breakthrough" was a last second purchase for me. I had some time after finding some materials I was specifically looking for and came upon this book. What a find! I began reading it when I arrived home. The book is well written in easily understandable language. It really breaks down for you how eating correctly and working out correctly can help change your life. It gives you common sense advice and shows many different levels of workouts so that anybody from a beginner to a person who has been working out for years can be challenged. I have found the workouts to be more challenging than I thought but have really noticed an effect. I have better endurance and have lost a few inches on my waistline. I have been eating better and do not seem as hungry all of the time. The book has easy to follow instructions and works with you on exercise, diet, and other areas of life. As the title states, it is a "Totla Body Breakthrough". This is not a fad diet book or another "Here's How to Exercise" book that tries to sell you a workout ball and other equipment to go along with it. For the price one cannot beat it. It is one of the best purchases I have ever made. It is truly an investment in myself. I encourage anybody and everybody to check this book out. You will not be disappointed.
Anonymous More than 1 year ago
I purchased this book as just another book that looked interesting. However, I found the information, concepts and organization excellent and went back and purchased 4 more, for my wife and 3 college age kids. We are all now on a fitness challenge, starting with a 10-minute 4-3-2-1 workout every day and ending with a major family outdoor outing in the fall. It is the first time I have been able to get my kids to understand what it takes to get fit, not just get skinny.
MarkinOC More than 1 year ago
Being someone who has a hectic schedule and in desperate need of some physical activity I saw this as a perfect fit for me. The ability to create multiple exercise routines with the innovative flip cards in the back I thought was ingenious. The pictures along with the printed instruction made it very easy for me to understand exactly how to perform the exercises safely and correctly. This also has had a direct impact on me being consistent with my exercise due to the fact my comfort level is so high. One of the aspects of this book that was actually more important than the exercise and nutrition information was the chapter on "What is Your Why?" I always knew it would be to my benefit to exercise and eat right, but I never really answered this question for myself so consequently I have never been able to sustain enough motivation to stay with a program for any length of time. This book helped me to dig deeper and find my "Why?". Now that I have unlocked this hidden understanding I'm much more confident that I will be able live a life optimal health.
MsDee-FitFamilyCoachcom More than 1 year ago
Whether you are new to fitness or just want an easy way to build workouts your way this is a great book to do it with. This book makes working out what you need it to be. Love it
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billy63 More than 1 year ago
I really liked this book it helped me a lot and was very informative. I find out about books like these from a very cool fat burning newsletter that is free and filled with great tips. If you want to get the free newsletter just do a web search and type burn fat 8924561, you will see the newsletter web page come up....enjoy!!
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