Customer Reviews

The 12 Second Sequence: Get Fit in 20 Minutes Twice a Week!

5 star:		(14)
4 star:		(8)
3 star:		(2)
2 star:		(4)
1 star:		(14)

 

 

I came to know about this book through a newsletter I subscribe to, in which it was still in pre-release. I went to the www.12second.com website to learn more about the book, and I was excited for it to release. It seems you could do simple, isometric-type of exercises that you move 10 seconds slowly one way, hold for 2 seconds, and then move back 10 seconds the other way (for example, a type of sit-up). I also liked his calorie calculation that you can burn quite a bit (he used a 2,500 calorie per week example you can read in the book description above). Let me also say that my main interest in this book was only needing to work out twice per week, and of what I thought to be exercises at home.

However, when the book released on New Years Eve, I visited my local Barnes and Noble store to examine the book first. Firstoff, let me say that he gives dietary recommendations (around 40% protein, 40% carbs, 20% fat on your plate) and also mentions a pre-breakfast walk in the morning with this program. The total program is eight weeks, and the first four weeks you are required to use a swiss ball for many exercises, which I don't see the real necessity. Then, the second four weeks you are required to go to the gym (now this is where I was mostly disappointed--I could've lived with just needing the swiss ball, but I can't go the gym with a new baby). He also says you can buy a cable machine (which costs about $3000--ya right!), or repeat the first four weeks with the swiss ball (but he doesn't really encourage or recommend this, so I felt like I wouldn't get what I expected from the program anymore, and put the book back on the shelf and left the store. The more I read about Jorge Cruise, the more I think he is too gimmicky.

After some research, I also came to know that this type of program is nothing brand new, though the author claims he spent years researching it. There are some other books I found on Amazon that are similar, including "Power of Ten", and if you search that one, Amazon will show you some similar ones. You can also do an internet search of "slow lifting" and similar keywords.

I know that some of you were complaining about the quality of the reviews based on when they were released. I know that he had a set of clients try the program as he was building his book, so perhaps some of them are from that group. At this point, with the book just releasing, it's difficult to find a complete review. You might want to check back after four to eight weeks to see more reviews of people who have tried the whole program.

I was still interested in this type of exercise, and I was happy to find something similar in yoga style by Rodney Yee called Yoga Burn. It's a one-hour dvd of slow motion yoga asanas that are familiar to those who already do yoga. I hope to find more like these and will be researching more.

I wanted to share the knowledge I learned about this book, and I hope this review has been helpful for you in deciding on the Jorge Cruise program without wasting your precious time.

After reading some of the posted reviews I felt I should comment on my actual results using this program. First, I was one of the volunteer Beta testers of this program in May of last year. I was not paid for my participation and have no economic interest in this book or any of Jorge Cruise's other operations. I did this for myself. It is also interesting to note that only 2 or 3 people in my group dropped out over the course of 8 weeks. I think this is due to seeing results as early as 2 to 3 weeks in.

I had tried several diets/programs and none had any lasting effect or eliminated the 'belly fat' I had accumulated. I was not overly fat, but I carried at least 10lbs of fat on my waist and belly. My cholesterol was high, I was borderline hypertensive and had no stamina. I'll also tell you that this program is not easy. It will take work and dedication. It takes time to plan your diet and I was continually sore for the almost the entire 8 weeks. I worked my [...] off. You get out of the program what you put in. My results after 8 weeks on the diet and exercise were a loss of 13 lbs, 5 inches from my waist (34 before and 29 now) a 100 point drop in my total cholesterol (now around 170 without drugs). My blood pressure is now normal and have more stamina than I have had in years. If you want graphic results my pictures are on the 12 second sequence site.

Two suggestions. The morning 20 minute cardio before breakfast is key. In my opinion it is one of the best ways to eliminate belly fat. The 3hr diet kept my metabolism steady and I avoided peaks and valleys. Plan your meals in advance and it helps to get buy in from family. The exercises provide cardio workout if you keep a fast pace and complete the routine within 35 to 40 minutes. Sometimes the gym was crowded and I ended up doing 20 minutes of fast walking on the treadmill to supplement. Also, the exercises continually vary from week to week to keep your muscle groups from getting used to any one exercise. This is different from previous super slow programs and the volunteers offered feedback to Jorge and his staff to fine tune some of these.

It is almost a year later and I am maintaining my weight and health. This is not just a program but a lifestyle change that has improved the quality of my life. It is well thought out and certainly worth a try if you were like me and have that nagging belly fat that previous diet/exercise programs could not eliminate.

If you are seriously ready to get off your [...] and do something this is great guide to improving your total health.

I was very disappointed by this book, mostly because of the workout (versus the eating plan). The first half of the workout uses dumbbells, a Swiss ball, and a mat, which is fine and affordable for most people, particularly the at-home exerciser. The second half requires a cable pulley system and a bench. This means either a gym membership, or purchasing some very expensive, space-hogging equipment.

The workout itself isn't anything new or special: it's a combination of the Super-slow protocol with an isometric contraction at the peak of the repetition. (Super-slow means that you take a good 10 seconds to complete a rep. Try it sometime - it's a surprisingly long time and tedious for most exercisers.) The exercises are grouped by about 4 body parts at a time in 3 circuits - but it's not a true circuit because you're moving so slowly that there's no real aerobic benefit.

I was surprised he chose this. While it's true that super-slow is intense, it's also so boring, it'd be hard for a lot of people to stick with for very long. And it seems to me that being able to maintain a regular workout schedule would already be a challenge for much of the target audience of this book. This workout just seems to make that challenge harder instead of easier.

After skimming through the book, reading the description above, and watching the video preview here, I'm wondering where Jorge got his numbers.
He states, "When you add five pounds of lean muscle tissue to your body with the incredibly effective 12-Second Sequence(tm) workouts , you increase your calories burned each day by 250--that's 1,750 more calories burned each week!"

Contrast that to a quote by an actual exercise physiologist in a New York Times article by Gina Kolata:
"Jack Wilmore, an exercise physiologist at Texas A & M University, calculated that the average amount of muscle that men gained after a serious 12-week weight-lifting program was 2 kilograms, or 4.4 pounds. That added muscle would increase the metabolic rate by only 24 calories a day
The muscle you gain is minuscule compared with the total amount of skeletal muscle in the body. And muscle has a very low metabolic rate when it's at rest. (You can't flex your biceps all the time.)"

Notice that Jorge said adding 5 pounds of muscle would burn 250 calories a day vs. an exercise physiologist stating that 4.4 pounds of muscle would burn only 24 more calories a day. I would assume that most of the weight loss shown in Jorge's success stories comes from the restricted calories. This makes me suspicious of Jorge's other claims.
His "12 second sequence" is actually a 22 second sequence. He doesn't seem to be very good with numbers.

The "Superman" and crunch moves have also been sited as harmful to the lumbar spine, according to spine specialist Stuart McGill, PhD. Google his name and you'll find lots of free information on proper abdominal and back exercises.

Also, as others have noted, this "slow lifting" approach has been around for a while. His videos above state that, "One man is leading this revolution..."(guess who?). Jorge and all of these famous names in the product description above who are endorsing his products have lost some credibility in my view.

The book is well put together & has valuable information. The exercises and diet advice is wonderful except for one condition:

This is not targeted for an obese person just starting out. I have spent years at the gym and I would NEVER EVER recommend the ball with weight exercises to someone who is obese and just starting out in exercising! You're just asking for an injury trying to balance and handle hand weights. Some positions are just impossible for those with a large stomach, like bringing your knees up to your chest or head!? That is just down right ridiculous. They would not be able to do this until after some weight loss.

I think he over uses the ball and should have alternatives for those starting out and for those who have a large stomach to begin with. The exercises with the ball are good for someone who is experienced at exercising and has acheived balance.

He is in too much love with his pulley machine aka functional trainer (FT). Again, lacking in alternatives and puts the reader on a guilty conscience for either not joining the gym or buying this machine by week 5. You can always repeat the first 4 weeks but states that this is NOT ideal if you want the best results and states again to do the program as it was designed..... I know plenty of healthy & fit individuals who do not have a gym membership and do not have this machine.

Jorge Cruise knows what he's talking about, BUT he needs a better starting point for the obese.

I can't believe the negative reviews this book has generated. I have no ties with the publisher or writer. I recommend this book to all of my Chiropractic patients. It's easy to understand. The workout is NOT easy. "It's a WORKOUT!" It does, however, give results at the very beginning. After using this method for 6 weeks, I'm much stronger, leaner and noticeably (to others) thinner in my waist, hips and thighs. I love this plan. After going to the gym for years, I've never had these results. In my patient recommendations, I know who is doing the program, because they come back with raves. As for the advanced recommendations and purchasing equipment, you only need to go to a gym, or continue the beginning workout with heavier weights. This may not be completely new material, some of the info is in Power of Ten, but I find it much easier to understand and put into practice.

The 12 second sequence workout, is not a new idea. There is a book out by Adam Zickerman and Bill Schley that is called the Power of 10, that was published in 2003. This is the same concept as the 12 second sequence. They even recommend the 2 times a week workout and then you can go down to 1 time a week. Again, it is exactly the same elements. Slow, controlled movements. You do 10 seconds into the exercise and 10 seconds down. So if you are doing an arm curl, you slowly, controlled, move the arm up for 10 counts and then repeat down for a very slow, controlled 10. Again, this book was published in 2003, so sorry Jorge, this is not a new concept. Funny thing, too, they also recommend eating 6 times a day and not going over 4 hours between eating - sound familiar, as well?

Although the author claims that he is the creator of this slow exercise, this is not true. This slow exercise actually started in the early 80's with a Nautilus research study. We have been doing this workout in Indianapolis @ Exercise Inc. for a while now. Heavy weights and lifting to failure are the keys to building muscle and burning calories.

I was all gunho about getting this cd,ready to start working on getting a flatter belly but he did more talking and advertising his other products,kind of like all talk and no go! very disappointed, and since I played the cd if I were to return it I would only get 50% refund! So buyer be ware!

The program gives one insight into their health by eating right, training at the best times and a proactive forum to achieve efficient results. I have personally been on the SugarBusters type diet (actually a way of eating) and have lost 60pds from 2004 to 2005. I need to lose another 15pds to get a flat belly which just hasn't diminished since. I saw this 12seconds program in the Costco Connection Magazine and read how Jorge's 12seconds program focused my belly dilemma. Saw several guys on the forum that looked just like me wanting the same thing.

I've benefited from this program in week one in 3 ways, it got me exercising again, told me when to exercise (which never intruded on my current schedule) except maybe to get up 25 minutes earlier and make way for 20 minutes twice a week whereby I personally pick those days.

The exercises are easy for me, burn and churn them, then on my merry way. I feel way better after the morning 20 minute workout. I do a jumping jack variation routine in front of a Music DVD that motivates me to complete the full 20 minutes. Others have chose to walk fast or bicycle. Either way, no big money investments needed.

The gym recommendation I've gotten around by using "GoFit Ultimate ProGym with DVD" which can be bought right here on Amazon. You can use the pulley system with this kit by means of a door, stable post and/or feet at your residence. The stress is on effective tension, not the amount of weight with the 12seconds program.

The most expensive food requirement and adjustment for me was the protein whey shakes which will run around 40 to 50 buckets a month. But the extra protein is the reason this program is going to work. And that is why I am on the program, because it is going to actually work. The program also change my diet by telling me not to eat carbs (bread, rice, potatoes etc) at dinner but only at breakfast and lunch. For those who have never been exposed to a SugarBuster type diet, but were on fast food, chips, commercial sweets etc will (and have) witness already a dramatic change in vitality and vigor

While some baulk at claims, timing and procedure, the fact is that it works for me to date and others have already testified it fulfilled their goals. This program is like having a personal trainer without paying for the personal trainers fees.

Regards,
Sherwood