Power of 10: The Once-A-Week Slow Motion Fitness Revolution

Overview

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 ...

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Overview

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.

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Editorial Reviews

Leslie Stahl
This book’s not just smart, it’s refreshingly funny! Power of 10 makes me stronger. Adam’s program works.
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Product Details

  • ISBN-13: 9780060008895
  • Publisher: HarperCollins Publishers
  • Publication date: 12/23/2003
  • Edition description: Reprint
  • Pages: 224
  • Sales rank: 241,247
  • Product dimensions: 7.37 (w) x 9.12 (h) x 0.54 (d)

Meet 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.

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First Chapter

Power of 10
The Once-A-Week Slow Motion Fitness Revolution

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?"

I then proclaim, "You wouldn't call it exercise, you'd call it FUTURE-CISE!" And they say, "Future-cise? That is the dumbest name I've ever heard ... But, is the rest true?"

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

I want to start by thanking America's top fitness experts and the authors of today's bestselling workout books. They've written hundreds of pages and made millions of people aware of a major theme of this book -- which means I only have to cover it in a page and a half. The theme is that, after thirty years of being told by the establishment that fitness is a matter of endless aerobics sessions on a squeaking treadmill, America is not fit, not lean, not in shape, and not losing weight. The truth, the experts agree, is that the key to fitness and weight loss is resistance training with weights. And after devoting my whole career to fitness and health, I'll second that emotion. Weights are the shining path. The reason's really quite simple. Only resistance training with weights builds lean muscle mass. By comparison, aerobics builds virtually none. Only lean muscle mass can change the shape of your body to the trim, curvaceous, or muscular form you want. For women who are afraid of bulking up, lean muscle actually makes their body profile smaller because muscle is more compact.

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 building lean 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 warn that 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!

Power of 10
The Once-A-Week Slow Motion Fitness Revolution
. Copyright © by Adam Zickerman. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold.
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Sort by: Showing all of 14 Customer Reviews
  • Anonymous

    Posted May 23, 2008

    Excellent Book and Workout

    I use Power of 10 regularly. It is a good workout, it increases functional strength and aids in weight loss. The low-glycemic approach to eating that is presented in the book works to facilitate weight loss and improve blood chemistry. Twenty to thirty minutes a week does it. For people who have better things to spend their time on then taking hours from their week to be in the gym, Power of 10 is for them.

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted February 1, 2007

    Nah!

    The twenty minutes a week that this book recommends just doesn't cut it in order to build nice strong muscles. I am all for time-saving worouts - as long as they get results. This workout made me more flabby than before. I am used to doing 'Body for Life.'

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted December 1, 2005

    Is Repetition The Key?

    The concept of slow-cadence exercise with a goal towards total muscle group exhaustion works. The explantion is simple and direct, but the number of testimonials and re-statements of the three pillars, exercise, nutrition and rest, are nauseating. This book could have been half the size, and like the workout itself, concentrated and focused. The book is perfect for speed-readers who read the first paragraph, the first sentence in each of the following paragraphs and the chapter summation. You'll be done in one sitting and have a clear and purposeful direction as you begin your future exercise plan. The referenced on-line web site was disappointing with the only item of value being the downloadable .pdf workout tracking form.

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted August 25, 2005

    This Program DOES work!

    I started this program because 2 of my friends are living proof it works. They did the 'traditional' workout methods and still could not acheive the body fat loss they wanted. After trying this method along with eating 'In the Zone' the results were amazing! This book works in partnership with the healthy diet and that is a FACT!

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted September 19, 2011

    Why is half the book missing

    Purchased and downloaded this book to my book. Problem is, this downloaded version does not include any page over 130. There are supposed to be closer to 180 pages. The most useful part is missing....not happy

    1 out of 1 people found this review helpful.

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  • Posted July 11, 2009

    Life changing exercise book!

    My husband lost 110 lbs. two years ago after reading 100 books and at age 61 he is now the healthiest and looks better than he had in years and I am not the only woman who thinks so! After reading the Power of Ten he faithfully worked the program and has given away 50 books to friends and acquaintances.The exercise approach requires only ten minutes of the right slow paced exercises per week to achieve fantastic results. Exhausting workouts which don't accomplish nearly as much demand more time and do not elicit the toning and weight loss which slow exercise does. Kudos to the author for clearly writing about this best kept secret approach to better health. Much valuable information is contained in all of the "diet" books my husband had read but this is the book he continues to promote and give away.If only he got a percentage! Only kidding!

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted March 21, 2005

    This book IS the secret!

    I was completely skeptical at first, like everyone else. However, I have been on the plan for 6 months, and have never looked and felt better! This program DOES work! I do absolutely ZERO cardio workouts, and one weight training session lasting 20 minutes! I have lost a total of 16 lbs- which was 11% of my old weight!! If you stick to the diet (and the cheat day- love it!) then you WILL lose weight by only working out one or two days a week! Trust me! This is the secret!!!

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted January 14, 2004

    Best Book and Program

    I have been on many diets my whole life, until I read this book. The book is easy to read, pictures are easy to understand and follow. The nutrional part is easy to follow and understand. I have been following the book for 6 weeks and lost 15 pounds and feel great. I notice the difference between how the body reacts between the white carbs and the whole grains, my headaches stopped and I have energy, especially going to the gym for 20 minutes in my hetic schedule.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted January 20, 2004

    Overblown

    Good book with some nice exercises. I like the idea of doing a slow-burn lift once a week, in combination with my other workouts and jogging. What I don't like about this book is his claim that doing one workout of 20 minutes a week is enough to lose weight. Maybe in Cambodia it is, but not in the U.S.A. His claim that you don't need aerobics made me just grin. RIIIIGHT... To review negative comments, see the comments to the book 'Slow Burn Revolution', which say basically the same thing. There is no medical evidence to show that slow-burning for 20 minutes a week is all you need to lose weight. You DO need cardio. Don't kid yourself !

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  • Anonymous

    Posted January 1, 2003

    Efficient Excercise

    This book is clearly written and has just enough photos to help guide you through the excercises properly. I have been following the program for 3 weeks and already am seeing and feeling a tremendous difference in my physique and energy level. I highly recommend it.

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  • Anonymous

    Posted November 29, 2002

    A "10"...Best fitness book I've ever read.

    I've read virtually every major fitness book in the past 20 years and "Power of 10" is simply the best. It combines, in one book, all the concepts and strategies that work best to give you the body you want--though it took me years of trial and error. And here's the best part: You really can achieve success at the gym or in your home in as little as 20 minutes a week! An intense 20 minutes, but it absolutely works. The book also lays out a nutrition plan you can enjoy for life, and it doesn't require food scales, calorie counting, or algebra. "Body for Life" and a few other plans will work, but only if you can workout daily and for nearly an hour at a time. This book allows you to give your life back to the things that really matter while still looking and feeling your best. I cannot say enough about "Power of 10"; It is a "10".

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    Posted May 16, 2011

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  • Anonymous

    Posted June 3, 2011

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  • Anonymous

    Posted April 12, 2011

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