BODY BY SCIENCE MCGUFF PDF

Body By Science, by Dr. Doug McGuff, is one of the best books on strength, health, and fitness you’re likely to find. He comes on to talk about this book. In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Dr. Doug McGuff to present a scientifically proven formula for. This program is based on the book “Body By Science” from Doug McGuff and John Little. The program is like a mutual fund of exercises, this.

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Goodreads helps you keep track of books mdguff want to read. Want to Read saving…. Want to Read Currently Reading Read. Refresh and try again. Open Preview See a Problem? Thanks for telling us about the problem. Return to Book Page. Preview — Body by Science by John Little. Building muscle has never been faster or easier than with this revolutionary once-a-week training program In Body By Sciencebodybuilding powerhouse John Little teams up with fitness medicine expert Dr.

Doug McGuff to present a scientifically proven formula for maximizing muscle development in just 12 minutes a week.

Backed by rigorous research, the authors prescribe a wee Building muscle has never been faster or easier than with this revolutionary once-a-week training program In Body By Sciencebodybuilding powerhouse John Little teams up with fitness medicine expert Dr.

Backed by rigorous research, the authors prescribe a weekly high-intensity program for increasing strength, revving metabolism, and building muscle for a total fitness experience. Paperbackpages. To see what your friends thought of this book, please sign up. To ask other readers questions about Body by Scienceplease sign up.

See 1 question about Body by Science…. Lists with This Book. Jun 27, Tony61 rated it it was amazing. Five Stars out of Five.

Read this book before you do one more exercise routine. McGuff is an Emergency physician with an avocation for fitness and John Little is a professional fitness trainer. Many of the principles outlined here are in contradistinction to modern convention about exercise.

For example, the authors show that prolonged aerobic activity does little to contribute to overall fitness, most individuals can achieve their fitness goals in very little time per week, most faddish regimens– Tai Bo, Crossfit, P90X– do little more than waste your time and can lead to serious injury. While I am usually skeptical of anybody who purports to know a quick and easy way to achieve a difficult goal, I have to say that this book has extremely useful information about metabolism, biochemistry and muscle kinetics.

The authors explain the evolutionary rationale for the exercise routine they advocate and also discuss diet, limiting grains and emphasizing whole foods. On the savannah, prehistoric man evolved to exert himself in short bursts of highly intense activity: Successful individuals were also able to endure famine and dehydration and certain body types were selected.

Today, endomorphs who store body fat are often looked upon as less fit than, say, Arnold Schwarzenegger or Sylvester Stallone, who are mesomorphic with more lean mass. Counterintuitively, however, individuals who have adequate fat stores are able to survive seasonal food shortages better than mesomorphs muscled individualsor ectomorphs skinny individuals. In fact, Stallone and Schwarzenegger are genetic mutants who likely would not do well on the prehistoric savannah.

Large muscle mass inefficiently burns calories even at rest and these individuals, while looking fit in modern civilization must consume an inordinate amount of resources to maintain their basal metabolic rate. The purpose of any exercise routine is not to look like Stallone. First of all, it would impossible for most of us.

McGuff and Little explain the genetics of muscle development and review the specific mutations discovered over the last decade, including myosin light chain kinase and myostatin genes, among others. The kernel of the book is the Big Five workout, encompassing slow movements using the largest muscle groups in the body.

The authors liken exercise to a medical prescription, looking for the dose that will give the greatest benefit with minimal side effects. The Big Five includes latissimus pull-downs, chest press, seated row, seated military press and leg press.

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The safest, most efficient method is to use Nautilus or other progressive cam machines. Loss of muscle mass– sarcopenia– has deleterious implications as we age, limiting our activity and increasing our risk of injury. Building muscle is all-important to overall fitness, and the authors cite studies that show this regimen not only build muscle but also increase aerobic capacity and flexibility. Complex routine, such as Crossfit, on the other nody, are more likely to lead to injury, and other practices like stretching actually can lead to muscle weakness.

The key to the Body by Science workout is to continue each exercise in a slow sustained movement until muscle failure.

Done properly, you should feel quite uncomfortable at the end of each exercise. Think Neanderthal running from a lion.

Does Weight Training Count As Cardio?

The upside is that nothing builds mass and aerobic capacity as quickly as high intensity exercise ending in muscle failure. The authors recommend days rest between workouts. The review of diet is also important. McGuff and Little are quick gy implicate the workout industry in giving false expectations that exercise alone can lead to weight loss.

Mccguff fact is that I eat too damn much and no amount of exercise will make up for that.

Personally, I found this book an invaluable and readable review of metabolism, genetics and muscle function. It has changed the way I exercise, reducing my risk of injury and increasing the efficiency of each workout.

Does Weight Training Count As Cardio?

I still do other things, namely an hour-long highly intense full body aerobic regimen with a trainer bg a week, but the Body by Science workout has also become a weekly ritual. I have noticed a significant increase in lean muscle mass, as measured by my trainer, and a generally improved sense of well-being. Body by Science does an excellent job at explaining the science of fat metabolism.

It advocates a once a week, superslow, high intensity training regimen with emphasis on getting sufficient rest for optimal muscle growth. They make sicence argument that the training stimulus must be powerful enough to shock your body into survival mode, citing several studies in scientific journals that showed elevated growth in response to the superslow method or HIIT bike training.

However, they do not mention th Body by Science does an excellent job at explaining the science of fat metabolism. However, they do not mention that strength gains are specific to the way the muscle is trained.

You’re 1 rep maxes will not increase much in this program. You’ll get really good at lifting weights slowly, which is not very useful from an athletic perspective.

You’ll gain muscle mass, yes, but this muscle mass will not be able to produce the explosive forces associated with jumping or hitting a baseball. It’ll be the kind that drags heavy grocery bags around. Further, the authors do a terrible job bdy explaining how any of the barbell exercises work. Novice trainees trying to squat superslow with free weights might actually get themselves killed pinned under the bar.

If you are going to follow their program, use nautilus equipment. This book is helpful in explaining basic exercise physiology. Before you decide to follow their training protocol, it would be a good idea to decide what you are training for, and then decide where strength training fits into mcgufc training program.

Jan 30, Tina rated it really liked it Shelves: Loses a star because while most of it seems to be backed up by pretty decent science I’m basing this judgment on descriptions of studies, not on looking up the studies myself, csience I’m far too lazyit has some unsupported claims sprinkled in.

The gist and what does seem well supported is that our health and fitness are best served by infrequent bouts of high intensity exercise — basically, about 12 minutes of hardcore strength training heavy weights that lead to muscle failure in Loses a star because while most of it seems to be backed up by pretty decent science I’m basing this judgment on descriptions of studies, not on looking up the studies myself, because I’m far too lazyit has some unsupported claims sprinkled in.

Body By Science High Intensity Training Review: My 9 Month Experiment

The gist and what does seem well supported is that our health and fitness are best served by infrequent bouts of high intensity exercise — basically, about boxy minutes of hardcore strength training heavy weights that lead to muscle failure in seconds once a week.

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It also talks about why most cardio is not only not a very good way of working out, but it’s actually fairly to very harmful. I’m eager to hit the gym and try this out, and — if it works like it should — get rid of my treadmill. Vody was also just a flat out interesting read about how exercise works on our bodies at the cellular level. Jun 27, Daniel H. This review has been hidden because it contains spoilers.

To view it, click here. BY FAR the best single book for getting on the right path toward exercise. This is one hefty book on information going off of real world results and ecience based studies. I personally have searched high in low for a lot of information that is present in this book and ending mostly looking at studies and trials on exercise. So for me most the information in the book I already had a very good understanding at least on most of the inner workings of metabolism and intensity.

The book didn’t stop there though it explained to me a lot of other information that got me thinking about how I already exercise. First thing sxience consider is intensity, which is the main focus of the book, the higher the intensity the better. Second being recovery, without recovery you put your body into a higher stress state as well as creating a larger inroad muscle damage than the body can repair.

Third it covers a huge range of benefits for become healthy by training this way. It also covers other things like elderly, losing body fat, building muscle, genetics, and examples of why most exercise that people do is harmful. First thing that I want to highlight because it brought together everything I was doing wrong was fat loss. What most people think of fat loss is they have to burn it off with steady state exercise exercise that is repetitive but low intensity for long periods of time.

Also people believe in the restricting calories which is a closer bet on losing fat. So first lets look at burning off calories with steady state exercise, with say a step machine that counts your calories burned gives a read of calories burned for 1 hour on the machine, which is actually closer to or even less depending on your weight and muscle mass this is why the machine asks weight height and a number of other factors because it bases it off metabolism.

The problem really isn’t the burning of the calories but the state your body goes in. What happens is the steady state is not intense enough to stimulate higher orders of muscle so the body starts eating away at them because they are perceived as “dead weight”. Now what happens is you can easy mcgufr 5 pounds of muscle doing steady state exercise and even more if you are stress and do more exercise to burn more fat.

So why is this important? It is important because muscle mass is what is burning the energy, a single pound of muscle burns 50 to calories a day by just being there so that 5 pounds of muscle lost means or increase of calories that you would have to burn off extra. So hy you are already under in numbers for burning calories and will start to store more calories.

So what is more important is to put more muscle on and restrict the calories. Second part is the restricting calories can bpdy slow metabolism if it is not done properly such as not drinking enough water or working out properly to stimulate anabolic metabolism to develop muscle.

All of this is really outlined in the chapter fat loss and is an interesting read.