The 12 Second Sequence: Shrink Your Waist in 2 Weeks (Hardcover)

~ (Author)

Editorial Reviews

Amazon.com Review

10 Questions with Jorge Cruise about The 12-Second Sequence™

1. What is the 12-Second Sequence™ and how does it work?
The 12-Second Sequence™ is a breakthrough new method to lose belly fat with resistance training. It uniquely combines two proven resistance techniques--slow cadence lifting and static contraction--to create my trademark method: Controlled Tension™. My team and I spent years developing this method that dramatically reduces the average workout time. In just twenty minutes, you will get the equivalent of a two-hour workout. How is this possible? Well, Controlled Tension™ fatigues your muscle tissue faster than any other program available; when you create muscle fatigue, you are on your way to building new fat-burning lean muscle tissue, which is critical to sculpting and toning your body--and getting rid of that dreaded belly fat! With the 12-Second Sequence™, you will see your waist shrink in two weeks. Plus, if you commit to the entire 8 weeks of the program, you will see your best body ever.

The plan consists of two 20-minute workouts per week. Those 20-minute workouts are made up of three circuits of four exercise moves, for a total of 12 moves per workout day. You'll do 4 reps per move. Each move should take you 90 seconds and each circuit should take you 6 minutes, for a total of 18 minutes. I've thrown in 2 minutes of transition time for you.

2. Why is lean muscle tissue so crucial for weight loss?
Lean muscle tissue is the most metabolically active tissue on your body. Because it needs energy just to operate, it burns calories constantly--even when you’re doing nothing at all. This means that the more lean muscle tissue you have on your body, the more fat you burn every day. Plus, lean muscle is much more compact than fat so it actually makes you appear slimmer, and it's what gives you great tone and definition.

3. Can you really burn up to 20 percent more calories every day? How does that work?
Yes. Using the average woman as an example, I will show you how it works. A woman who’s 5'4", 160 pounds, naturally burns about 1,800 calories a day. When you strength train twice a week with the 12-Second Sequence™, you burn 200 calories during each workout, already burning an extra 400 calories. Plus, when you strength train you create after-burn, which is the energy your body uses to return itself to a "resting state." This energy burns an additional 400 calories each week.

Now, for the most powerful calorie-burning element—lean muscle tissue. When you add five pounds of lean muscle tissue to your body with the incredibly effective 12-Second Sequence™ workouts , you increase your calories burned each day by 250--that’s 1,750 more calories burned each week! Here's a quick overview of how it all breaks down:

400 calories (from the workout)
400 calories (from the after-burn)
+ 1,750 calories (from lean muscle tissue)
____________________________
2,550 additional calories burned each week! = 20%

See all 10 questions and answers from Jorge Cruise

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Review

“Here’s the big secret laid bare . . . you can’t lose weight without building muscle, so follow Jorge’s recommendations.”
—Dr. Mehmet Oz, author of YOU: On a Diet

“Regular physical activity is crucial for weight control and vital for health. But fitting it into our hectic daily routines can seem nearly impossible—until you get some guidance from Jorge Cruise! Jorge is the master of maximum benefit from exercise in minimal time. Read Jorge’s latest insights and empowering strategies, and you will discover there is time in your life for exercise and its powerful benefits—no heavy lifting required!”
—David L. Katz, M.D., M.P.H., F.A.C.P.M., F.A.C.P., associate professor adjunct; public health director, Prevention Research Center Yale University School of Medicine; medical consultant, ABC News

“Jorge is the embodiment of his own program. This book tells you how to achieve the same results—really great!”
—Suzanne Somers, #1 New York Times bestselling author of most recently Ageless: The Naked Truth About Bioidentical Hormones

“Jorge Cruise’s new program will revolutionize how you work out and stay fit. His plan is amazing.”
—Cathleen Black, president, Hearst Magazines, publisher of Cosmopolitan, Good Housekeeping, Harper’s Bazaar, O, the Oprah Magazine, among others

“Who knew 12 seconds could make such a difference? Jorge Cruise defines how to maximize results in a short amount of time—which is invaluable in this fast-paced world. With traditional strength training, there are reps. With Jorge’s program, there are REPS ! With this technique, you can shape your body faster than you ever thought possible.”
—Kathy Smith, fitness expert and author of Feed Muscle, Shrink Fat

“I agree with Jorge wholeheartedly. Along with a sound eating plan, strength training is the key to overall health improvement. And, as the saying goes, ‘Slow and steady wins the race!’ ”
—Frederick Hahn, celebrity trainer, author, and owner of Serious Strength NYC

“Jorge Cruise has done it again! Long at the forefront of teaching people how to live healthy lives, his new book shows you how to exercise effectively, safely, and efficiently. A great guide to a healthier you!”
—John Robbins, author of Healthy at 100 and the internationally acclaimed bestseller Diet for a New America

“I think the 12-Second Sequence™ workout for 20 minutes twice a week in conjunction with the dietary suggestions is the best and most productive way for busy people to get into shape and stay that way. There is no way people could become bored and lose interest in 20 minutes. It reminds me of the commercial quote, ‘So easy a caveman could do it.’ ”
—Dale Eustace, Ph.D., professor of cereal technology, Kansas State University

“In this chaotic world where dozens of new diet and exercise books seem to pop up every year, it’s all too easy to get confused and to give up hope. This book clearly details the ‘basics’ that should form the foundation to any healthy lifestyle. Read the first few pages and you’ll soon discover that you can have the body you’ve always dreamed of in half the usual time. The 12-Second Sequence™ should be devoured by anyone seeking
a common-sense approach to living a great life in a great body.”
—Christopher Guerriero, founder of MaximizeYourMetabolism.com and host of The Energy Factor health television show

“The 12-Second Sequence™ works. You’ll love the results: boosting your metabolism, increasing your stamina, and easily fitting into your jeans again.”
—Lucy Beale, author of The Complete Idiot’s Guide to Glycemic Index Weight Loss

“Like me, Jorge Cruise practices what he preaches.”
—Jack La Lanne, godfather of fitness and coauthor of Fiscal Fitness: 8 Steps to Wealth & Health from America’s Leaders of Fitness and Finance

“Jorge knows what he’s talking about. Follow his book—lose the weight.”
—Chris Robinson, fitness expert and author of The Core Connection

“Jorge continues to inspire and make losing weight fun and part of your life forever.”
—Mariel Hemingway, author of Healthy Living from the Inside Out

See all Editorial Reviews

Product Details

• Hardcover: 256 pages
• Publisher: Crown (December 31, 2007)
• Language: English
• ISBN-10: 0307383318
• ISBN-13: 978-0307383310
• Product Dimensions: 9.1 x 7.5 x 1 inches
• Shipping Weight: 1.6 pounds (View shipping rates and policies)
• Average Customer Review: 3.1 out of 5 stars  See all reviews (39 customer reviews)
• Amazon.com Sales Rank: #301,294 in Books (See Bestsellers in Books)

Customer Reviews

Most Helpful Customer Reviews

370 of 388 people found the following review helpful:

2.0 out of 5 stars Disappointed..., January 2, 2008

By	Athena - See all my reviews

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.

78 of 80 people found the following review helpful:

5.0 out of 5 stars My actual results, January 28, 2008

By	Ronald L. Courtois "bug045" (Encinitas, CA United States) - See all my reviews (REAL NAME)

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.

54 of 60 people found the following review helpful:

2.0 out of 5 stars Not new and difficult for most, January 4, 2008

By	TheCafeWriter (Chicago, IL USA) - See all my reviews (TOP 1000 REVIEWER)

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.