The Ultimate Fit or Fat

( 2 )


With more than three million copies of previous editions in print, this classic exercise manual has shown Americans from all walks of life the route from fatness to fitness. Now Covert Bailey has totally rewritten and revised FIT OR FAT for the first time since the book's original publication in the mid-1970s. His dramatically new approach to fitness incorporates the most recent scientific findings. Weightlifting, whose fat-burning potential is only now becoming fully understood, plays a large role in Bailey's ...

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With more than three million copies of previous editions in print, this classic exercise manual has shown Americans from all walks of life the route from fatness to fitness. Now Covert Bailey has totally rewritten and revised FIT OR FAT for the first time since the book's original publication in the mid-1970s. His dramatically new approach to fitness incorporates the most recent scientific findings. Weightlifting, whose fat-burning potential is only now becoming fully understood, plays a large role in Bailey's new program, which stresses what he calls "the four food groups" of exercise: aerobics, cross-training, wind sprints, and weightlifting. He also stresses the importance of intense exercise, showing readers how to build intensity into their daily programs safely and effectively. Covert Bailey's ULTIMATE FIT OR FAT will not only be of interest to a new health-conscious generation but will be eagerly sought out by the millions of readers who have come to rely on the Bailey approach to keep their bodies in peak condition.

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Editorial Reviews

From the Publisher
"'In my little way I'm going to rattle the world,' proclaims Covert Bailey, who already rattled the world when he changed the way America looked at weight loss and exercise with his original Fit or Fat in the mid-1970s. Now he's back with a new spin on the Fit or Fat principles. This small book (180 pages, about 5 by 8 inches) teaches you how to get fit faster and raise your metabolism. To improve your fitness level most quickly, Bailey recommends his "Four Food Groups of Good Exercise": aerobic exercise, cross training (varying your exercise choices), wind sprints (exercising, but my body is changing into a better butter-burning machine," he says. "The purpose of my exercise is to change my chemistry." As we expect from Covert, his style is clever and feisty—the book is fun to read, and the information goes down easily. He offers some witty, memorable principles, such as "The more muscle an exercise uses, the less long you gotta do it!", "If you're fit, exercise long; if you're fat, go short but often," and this motto for the older exerciser: "When you are over the hill—you pick up speed!" He includes a body-fat test and a find-your-pace fitness test."—Joan Price
Publishers Weekly - Publisher's Weekly
Sixty-seven-year-old fitness instructor Bailey takes a systematic, straightforward approach to lifetime physical fitness in his final contribution to the successful two-decade Fit or Fat series. Here he begins with the basic premise that the tendency to get fat has little to do with the amount or quality of food eaten and as proof points to the ineffectual long-term results of dieting. Asserting that exercise is the ultimate control of metabolism (something diet is unable to change), Bailey claims it is the amount of fat-burning muscle that determines one's ability to lose fat (though he sympathetically notes women's lesser ability to control fat due to hormones, lower muscle mass and childbirth). Instructions for simple at-home tests allow the reader to accurately measure their own body fat percentage, lean body mass, ideal weight, ideal exercise heart rate and exercise pace, giving a starting point for any future progress. Likening his weekly exercise program to the four food groups, with three to four recommended servings of aerobics, two to three servings each of cross-training and weight lifting and one to two servings of wind sprints, Bailey offers a varied menu of exercises in each category (including a special no-barbells home weight lifting chapter for the gym-phobic), stressing the pros and cons of each and warning that exercise is not effective when the body has no time to recuperate. Bailey, in no-nonsense prose, will motivate the reader with his contagiously positive outlook and personal anecdotes. (Jan.) Copyright 1999 Cahners Business Information.
Library Journal
The revision of a classic. Copyright 1999 Cahners Business Information.
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Product Details

  • ISBN-13: 9780618002047
  • Publisher: Houghton Mifflin Harcourt
  • Publication date: 1/28/2000
  • Edition description: Subsequent
  • Edition number: 1
  • Pages: 176
  • Sales rank: 386,416
  • Product dimensions: 5.50 (w) x 8.25 (h) x 0.49 (d)

Meet the Author

Covert Bailey is a popular PBS personality and best-selling author on fitness and nutrition, whose Fit or Fat series of books has sold nearly 6 million copies. One of the first to emphasize body fat and body fat testing, he has taught millions of people about low-fat eating and adopting flexible exercise programs that are both fun and healthy. Covert Bailey earned his undergraduate degree at Harvard and received a M.S. degree in biochemistry from MIT. He likes to say that his training in graduate school was spent with fit rats and fat rats.

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Table of Contents

Excerpt from an Interview with Covert Bailey, August 19, 1999 1
1 Covert's Experiment 5
2 Why People Get Fat 8
3 Never Say Diet 11
4 Body Fat Percentage -- What's Normal? 13
5 How to Measure Your Body Fat 27
6 Lean Body Mass and Correct Weight 33
7 Fat Versus Lean -- What's Healthy? 37
8 How to Calculate Your Correct Weight 42
9 What Is the Cure for All This Fat? 46
10 What Kind of Exercise Is Best? 49
11 Measuring Exercise by Heart Rate 55
12 Exercise Using Common Sense 62
13 Covert Bailey's Fitness Test 65
14 How to Determine Your Pace 68
15 Choosing Your Aerobic Exercise 72
16 How Long and How Often Should I Exercise? 82
17 How to Get Started 87
18 The Fastest Way to Improve Fitness 96
19 Cross Training 100
20 Wind Sprints 106
21 How Fast Should You Do Wind Sprints? 111
22 Weightlifting 115
23 Covert's Home Weightlifting Program 118
24 The Four Food Groups of Exercise 131
25 Recovery 137
26 Warming Up 141
27 Spot Reducing 144
28 Golf and Other Subaerobic Exercises 149
29 The Body Has a Plan! 153
Questions about the Four Food Groups of Exercise 157
Thanks 166
Index 167
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Customer Reviews

Average Rating 4.5
( 2 )
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Sort by: Showing all of 2 Customer Reviews
  • Anonymous

    Posted November 7, 2003

    Throw out the Diet books and read this

    Finally, someone (MIT-trained author Covert Bailey) tells us the truth about being fit or fat: women get fit by exercising, but mostly by dieting, and men get fit by exercise (not dieting). I like this book, because the idea behind it is, if you turn your body into a more efficient fat-burning engine, you can basically more or less eat what you want (within limits, of course).

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  • Anonymous

    Posted May 4, 2000

    Good job Covert!

    This is the perfect 'weight loss' book for most of the U.S. population. Covert Bailey continues his quest to get America up and moving and to throw away those diet books. Research continues to show that the best way to KEEP weight off is to exercise. This book reviews some of the basic info presented in the 'Fit or Fat' series, but also includes some valuable new information. New results show wind sprints (MUCH easier to do than the name would imply)will quickly increase your fitness level. I've incorporated sprints in to my exercise routine for the past 6 weeks and have noted a big improvement in my workout times. More research info is provided on weight lifting and Covert includes an easy intro lifting program that does not require you to join a gym or purchase any expensive equipment. Also included - some new testing methods so you can truly measure your progress, stratified by age. (Thank you Covert from a reader in the 'over 45' category!) This book is helpful for people with limited time - it clearly outlines a program so you can get the most benefit for your precious workout minutes. This book is GREAT if you have never exercised before - motivating, a clear program, and explanations as to why this plan works. This book is NOT for athletes that already have incorporated an intense exercise program into their daily routine; you already know this stuff!

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