{"product":{"product_id":"0071597174","title":"Body by Science: A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week","price":"18.99","image_url":"https://m.media-amazon.com/images/I/51ao8Y-CyKL._SL500_.jpg","url":"https://www.amazon.com/dp/0071597174"},"comments":[{"body":"Absolutely... I happened to find keto worked for me (it isn't for everyone) and I used  MyFitnessPal.com to track my food.  Once I got a handle on what I could eat, and how much of it I could eat, I started to slack off on logging, but kept to \"Lazy Keto\".  I started off at 220-230 and I weigh 168 right now.  The last 10-15 lbs are proving to be a challenge so I will probably go back to logging to make sure I am not being too \"lazy\".  I use keto, running and short \"[Body By Science](https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174)\" intense strength sessions because that combo seems to work best for me.  I'm almost 50 though... I wish I had started when I was your age.","subreddit_name":"fitness30plus","author":"zyzzogeton"},{"body":"Lots of resources here for bodyweight exercise; see the sidebar.\r\n\r\nYou needn't spend much time in the gym if you exercise efficiently. See Doug McGuff, [Body By Science](https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174) for a start. Forget all those Arnold-style sets \u0026amp; reps and adjectives like \"swole, jacked, ripped, big, hypertrophy\" promoted endlessly by the fitness industry. Think \"fitness with health,\" \"good shape,\" \"good body composition,\" and \"functional fitness.\" This way lies rationality and fitness for the long haul.\r\n\r\nI've had my time at gyms. Now I prefer the convenience and comfort of home. I watch vids and listen to music during exercise sessions. (Looks like you're well set up to do so yourself.) I'm not a natural athlete but also a natural couch potato. I'd much rather play Deus Ex, Skyrim, and Call Of Duty than exercise. So I find exercise boring but just absolutely necessary for health and wellbeing. I just hate the idea of docs \u0026amp; meds! Hence I stick to the workout schedule come what may. \r\n\r\nI stay fit with bands and a TRX. We only like rings on this sub, but a TRX is quite versatile, esp for the lower body exercises. It does make bodyweight a lot more interesting. Since you're just starting, you might head over to /r/trx and maybe even sign up for the well-regarded programs offered by /u/trx_traveller. You can get a decent knockoff TRX for about USD30-40 and about the same for a set of bands. \r\n\r\nI like bands for particular exercises, notably overhead presses. \r\n\r\nOther than that, I do intervals on a treadmill 20 min a couple times a week, and I take walks. My numbers are consistently good and I stay lean \u0026amp; fit. \r\n\r\nEven if you're fit you may not look fit and your health will still not be optimal over time if you're overweight. Low carb and intermittent fasting (eating window) work well for me and will definitely help you avoid the imminent dad bod. \r\n\r\n/r/lowcarb \r\n\r\n/r/intermittentfasting","subreddit_name":"bodyweightfitness","author":"redrider65"},{"body":"\u0026gt; then says that if your overall weight increases but your waist stays the same, you're healthier because the weight is better distributed. WHAT??\r\n\r\n#if your overall weight increases but your waist stays the same, you're healthier\r\n\r\n\u0026gt; Becoming fat everywhere else\r\n\r\nHolding waist-circumference constant, increased weight means increase bone mineral density, increased muscle mass, and increased brain mass.\r\n\r\n\u0026gt; The only way they could possibly go from being a hundred pounds overweight with fat to carrying a hundred extra pounds of muscle (aka no weight change, just muscle for fat) is if they subscribe to an incredible level of physical exercise\r\n\r\nNo. As little as 12 minutes a week: https://www.amazon.com/dp/0071597174/\r\n\r\n###Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week\r\n\r\n\u0026gt; Pretending that the average American pegged by BMI as being fat is really just super muscular is incredibly dishonest.\r\n\r\nBMI doesn't take waist-circumference into account. ABSI does.","subreddit_name":"Futurology","author":"hitssquad"},{"body":"\u0026gt; People that are busy with work and don’t have time to be active\r\n\r\nhttps://www.amazon.com/dp/0071597174/\r\n\r\n###Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week\r\n\r\n####John Little, Doug McGuff\r\n\r\n--\r\n\r\n*****\r\n\r\n\u0026gt; because they don’t burn it\r\n\r\nExercise doesn't modulate bodyfat levels. Diet does.","subreddit_name":"dataisbeautiful","author":"hitssquad"},{"body":"If you are looking for \"Minimum Effective Dose\" for strength training, please read this book:\r\n\r\n[Body by Science](https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174), by Doug McGuff and John Little\r\n\r\nOnce a week strength training, approx 15-20 mins each.\r\n\r\nThat 15-20 mins need to be ***SUPER INTENSE***, and your muscles will workout to failure.\r\n\r\nRest of the week is spent in recovery.\r\n\r\n(this is also known as High Intensity Strength Training, or Super Slow protocol, etc. Not to be confused with High Intensity Interval Training)\r\n\r\nI am doing this protocol, and I am seeing dramatic changes. (I am a 56 year old male started Keto in Jan 2021 and started the McGuff protocol in March 2021)\r\n\r\nThis protocol should work for you if your goal is to increase your strength. It will \\*NOT\\* work for you if your goal is to compete in professional body building competitions.","subreddit_name":"ketogains","author":"ketobong"},{"body":"Yes. I was willing to workout a lot more, but I read the book and tried the program, and now I'm a believer. The workout itself is hard. I do everything at a heavy weight, to positive failure, or even to negative failure if I have a spotter. When I look around the gym at other people, nobody is doing this, nor are they doing super slow reps. I believe it's an uncommon way to lift weights. But... I read the book 3 times, and I tried it myself, and it's amazing. Great results, plus I know I can stick to it the rest of my life. We started with Doug's \"Big Five\" and recently we added a B-side that we do on alternate weeks to hit some of the smaller muscles that weren't in the starter / basic workout.\r\n\r\nThe book cover isn't pretty, but if you want to read about studies and evidence yourself, here it is: https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174/\r\n\r\nPersonal trainers and gyms don't promote this type of program. I imagine it's bad for business.","subreddit_name":"Menopause","author":"misspantaloons"},{"body":"Has your wife complained about being left alone for 40 min? Perhaps she understands the need for the supporter of family to stay fit. \r\n\r\nAsk your wife to restrain your daughter in the same room while you exercise. Your daughter can be taught.  \r\n\r\nLook into Body [By Science](https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174). You can apply the same principle using bodyweight and get the max benefit/time spent. Besides super slow, you can use isometrics and timed static contractions, and you can probably do these safely enough if your daughter is around. You can use bands rather than weights for more resistance. These would have their own issues but might still be less dangerous.","subreddit_name":"bodyweightfitness","author":"redrider65"},{"body":"[Body by Science](https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174), Doug McGuff, MD.\r\n\r\nApart from the proposed training programs, it covers a great deal about the human metabolism, how muscles grow, how your body adapts to certain triggers etc...","subreddit_name":"Fitness","author":"CharzardingMonkey"},{"body":"My favorite book on training is [Body by Science](http://www.amazon.com/Body-Science-Research-Program-Results/dp/0071597174) (link is to amazon, the book is rated 5 stars on the site)\r\n\r\nThe basic jist of it is that you really don't need to work out more than once per week to build muscle mass. Probably more for you since you're older and your recovery ability is slower, so maybe like once every 10 days.\r\n\r\nAnother good thing is that you only perform one set per exercise, so the chances of wear and tear on your joints are slim. The book is written by a doctor.\r\n\r\nI highly recommend you read this book instead of starting strength or any other bullshit redditors recommend. ","subreddit_name":"Fitness","author":"[deleted]"},{"body":"How has no one mentioned *[Body By Science](http://www.amazon.com/Body-Science-Research-Program-Results/dp/0071597174)* in re: this?\r\n\r\nI find that /r/fitness is often more like /r/SSandSL -- but BBS is a robustly-researched protocol based on TUL, working muscle to failure, and allocating proper rest.\r\n\r\nIf you want your studies go look at BBS.\r\n\r\n(edited to add link)","subreddit_name":"Fitness","author":"yakimiiis"},{"body":"Maybe you can give this a shot: http://www.amazon.com/Body-Science-Research-Program-Results/dp/0071597174/ref=sr_1_1?ie=UTF8\u0026amp;qid=1303796147\u0026amp;sr=8-1\r\nEven if you decide it isn't for you, there's a lot of good info on training, recovery, diet, etc.\r\n\r\nPersonally I think an intense workout every day is counter-productive. You don't give your muscles enough time to recover and develop. \r\n\r\nDo you have a macronutrient ratio you're aiming for? Maybe increasing the fat and reducing carbs (or at least getting carbs from lower GI sources) could help.","subreddit_name":"Fitness","author":"zszugyi"},{"body":"I strongly suggest workouts from [this book](http://www.amazon.com/Body-Science-Research-Program-Results/dp/0071597174), it basically says that the most you can workout to build muscle effectively and efficiently is once per week, give or take. So even if you don't have a lot of time you can just go to the gym for about 20 minutes a week and build some good muscle.\r\n\r\nMyself and my brother have seen tremendous gains in strength and hypertrophy (muscle size) from this program. ","subreddit_name":"BTFC","author":"[deleted]"},{"body":"I don't really motivate myself to work out, I just do it.  [15 minutes once a week just isn't that hard to fit into my schedule.](http://www.amazon.com/Body-Science-Research-Program-Results/dp/0071597174/ref=sr_1_1?ie=UTF8\u0026amp;qid=1286572852\u0026amp;sr=8-1)","subreddit_name":"Fitness","author":"theclapp"},{"body":"12 minutes\r\n\r\n[Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week](https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174)","subreddit_name":"bodyweightfitness","author":"redrider65"},{"body":"You could read his [book](http://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174). He references where he comes to his conclusions (the concepts have been around for a while). You could also listen to [the whole lecture](https://youtu.be/2PdJFbjWHEU) where he basically goes over the essentials of the book in a very clear and easy to understand way. \r\n\r\nHope this helps. ","subreddit_name":"bjj","author":"undomesticating"}]}