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The 90-Second Fitness Solution: The Most Time-Efficient Workout Ever for a Healthier, Stronger, Younger You Hardcover – December 30, 2008
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About the Author
PETE CERQUA owns and operates the 90-Second Fitness flagship studio in New York City. One of New York’s most respected and in-demand fitness trainers, he has been helping people lose weight for more than twenty years.
Excerpt. © Reprinted by permission. All rights reserved.
Create the 90-Second Body
I’m going to take a wild guess about the nature of your life. If you are like the thousands of women I’ve trained during the past twenty-three years, then you probably sleep five to six hours at night, waking early to commute thirty or more minutes to a job where you spend eight or more hours before commuting back home again. If you have a spouse and kids, you do 70 percent of the parenting and housework. Make that 80 percent. If you’re single, you’re out every night—socializing, volunteering, taking night classes, you name it. No matter your age, marital status, or career, you don’t know the concept of spare time. Sleep? Cutting back on it is how you find time to write thank-you notes and balance your checkbook, not to mention make yourself that hot breakfast that everyone tells you is so good for you.
Exercise? You’d love to, right after you catch up on your sleep and figure out how to find an extra forty-five minutes every day. Supplements? You’ve been meaning to buy about thirty or so different brands that you’ve heard might give you more energy, but you haven’t had time to get to the health food store. Stress relief? You’d love some, but the idea of finding twenty spare minutes to practice meditation, deep breathing, or progressive muscle relaxation stresses you out. Healthful eating? If only someone would invent a healthful frozen dinner and convenience food diet. (Well, someone has, and it’s me!)
|THE SPEED-READER’S SYNOPSIS|
|You bought this book because you have no time to spare. I get that. Because I’m assuming you are too hurried to read this book word for word, I’ve provided you with speed-reading notes in each chapter. If you don’t have time to read the entire introduction, this is what you need to know:|
|You can drop a dress size, lose ten pounds, cinch your belt a notch tighter, and dramatically improve your health in just eight weeks.|
|You’ll do it by spending less time exercising, less time preparing food, and less time trying to balance it all. In fact, you can do it with just fifteen minutes of weekly exercise.|
|You’ll accomplish more—stronger bones, more energy, a better mood, a firmer body, greater peace of mind—with less time, less money, and less overall complication. That’s what the 90-Second Fitness Solution is all about.|
What if I told you that you don’t have to trade off your personal sanity to create a healthier, stronger, sexier, younger you? What if I told you that you could firm up, lose weight, strengthen your bones, reduce joint stiffness, boost your mood and energy levels, improve your memory, and create glowing skin in less time than it takes you to pack your kid’s school lunch box? Would you sign up? I bet you would, and it’s true. With the 90-Second Fitness Solution you will:
Drop a dress size and tighten your belt one notch in eight weeks. If you currently suffer from joint pain or back pain, you can expect your pain to resolve within this period of time.
Firm your body and burn fat with as few as fifteen weekly minutes of exercise. That’s right. That’s weekly exercise, not daily exercise.
Eat all of the world’s healthiest foods without counting a single calorie or carb, reading labels, or cooking complicated recipes. My plan is so easy and so simple that you’ll never need to grocery-shop with a list again.
Bolster your health with just three supplements—widely available online, at your local convenience store, and even at Wal-Mart—for a cost of just $10 a month.
Ease your mind with simple space-saving tactics, such as spending five minutes a few times a week to declutter your home or office.
Call it a gimmick if you’d like, but don’t tell me it doesn’t work until you try it. I’m confident that you’ll be amazed by your results. Most of my clients were like you. They were leery when I told them about my plan. They didn’t believe so little exercise could do anything. They didn’t believe that they could stop counting calories and carbs. They accused me of blasphemy when I encouraged them to eat an avocado or two for lunch or dinner rather than make a gourmet meal with numerous side dishes.
Then they tried it. Their bodies got tighter and smaller. Their bones got stronger. They slept more deeply, handled stress better, and felt the best they had in years. Then they told fifty friends, who came to me feeling just as leery. I eventually made believers out of them, and I’ll make one out of you too.
I only ask for you to have an open mind and to try it. Go ahead and grumble as much as you want about how you think a program this short and this easy could never actually work. Go ahead and tell yourself that you’re only going to try it for two weeks. Moan and groan behind my back as much as you want, but do try it.
Once you try it, you’ll see. You won’t stop. The initial two weeks will turn into four and then into eight and eventually into a year and then the rest of your life.
I designed the 90-Second Fitness Solution primarily for my female clients, the ones who desperately needed and wanted all of the benefits of a fit and healthy lifestyle but who did not have the time, inclination, or lifestyle to fit in everything that the so-called experts recommended. It seemed every week a busy woman would call and tell me that she wanted to boost her metabolism, firm muscle, lift her mood, sleep more deeply, strengthen her bones, improve her health, boost her energy, and burn off that apple pie she’d eaten the night before. She’d tell me that she’d already gone to gyms and worked out nearly every day with personal trainers. She’d purchased any number of contraptions advertised on television. She’d tried most of the available exercise videos and DVDs, and she’d hated every minute of it.
She’d tell me:
“I don’t want to sweat.”
“I don’t want to wear a leotard or expensive exercise clothes.”
“I don’t want to spend an hour every day working out.”
She wanted a sensible plan she could stick with, one she would not abandon by January 15. (Most of my new clients come to me on January 2.)
It got me thinking. Just how much exercise do people really need? Sure, the government and the so-called experts recommend ninety daily minutes, but do people really need that much? Is there a way to make one exercise session so intense and so effective that someone could get the benefits of ninety minutes of exercise in just a few minutes?
I decided to find out.
I knew strength training—and not cardio—was the most efficient way to lose weight and get healthy. (If you’re not convinced, wait until chapter 1. After reading it, you’ll donate that old treadmill to charity.) I decided to create the most efficient strength training workout ever. I first recommended my female clients do the same weight lifting workouts men had been doing for years to build muscle and shrink fat, but when women did these eight-to-twelve-repetition, multiset weight-room workouts, they not only complained about the full hour they spent in the gym, but they also built more muscle than they wanted. They got big and bulky and, as a result, stopped exercising.
|90-SECOND SUCCESS STORY|
|When I started training with Pete, I weighed 247 pounds. My blood pressure was 145 over 120 and my blood sugar was high enough to earn me a prediabetes diagnosis. The excess weight put pressure on my joints, creating so much back pain that I could barely move.|
|My husband accompanied me to my first appointment with Pete. I was frightened. I figured that I was going to be the fattest and the oldest person (at the time I was in my late forties) in the gym. I also wasn’t completely convinced that Pete’s workout was going to work. In fact, I thought it was impossible that one short, weekly workout was going to help me lose nearly a hundred pounds. He has since made me a believer. As I tell all of my friends, one workout with Pete is equal to six workouts somewhere else.|
|At first I went just once a month. I was worried that doing anything more would hurt my back. Somehow I managed to lose ten pounds. Six months later, after I was convinced that my back pain had resolved, I began training once a week, and I also began taking Pete’s eating suggestions seriously.|
|Instead of skipping meals (my usual weight-loss tactic up to that point), I began eating regular meals, especially breakfast. I reorganized my kitchen, stocking my shelves with high-fiber, whole foods and getting rid of tempting foods that I didn’t want to eat. I stopped getting my coffee at a cafÉ to avoid the temptation of eating one of those huge, six-hundred-calorie muffins. I began planning my meals better to avoid the temptation of coming home from work, feeling too tired to cook, and consequently ordering a pizza. Finally, I stopped celebrating with food. Instead of going out to eat to celebrate, I would go for a walk or go shopping.|
|It took me a year and a half, but I did it. I got down to my goal of 150. As the weight dropped, my health improved. My blood pressure, cholesterol, and blood sugar are now all normal. As I lost weight and got stronger, I transform...
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April 21, 2016
Format: HardcoverVerified Purchase
This 214 page soft cover book (The 90-second fitness solution by Pete Cerqua with Alisa Bowman) was actually written for women, which I was not aware of at the time I purchased it for a bargain price on Amazon. Nevertheless, I found the approach to fitness interesting and unique. I do not know how effective this program would be for men but I decided to try the some of the routine exercise movements in this book and found them to be effective in working my muscles.
The book begins with the author explaining the process he went through when he created the 90-second program. There are also a lot of testimonials from women who actually tried this approach in their workout routines. Part one of this book covers “the four secrets of success." Part two deals with the solutions and suggests the following: shorten your workout, simplify your eating, save money on supplements and stress-proof your life. Part three explains how to stay strong for life and has numerous recipes and resources in this section.
I am presently doing the “home level three” doing the seven exercises in the way the author explained and it gives me a fairly good workout, but I also do numerous stretching/yoga movements in my personal routines.
If you are a woman who desires an effective, simple and easy to follow total fitness approach this is a book you should check out. I found it interesting even though it is aimed at women’s special health and fitness needs.
Rating: 4 Stars. Joseph J. Truncale (Author: Samurai Aerobics for fitness: The Samurai fitness program).
January 19, 2011
Format: PaperbackVerified Purchase
The book is well written, short and to the point -- much like the workouts. I don't agree with it all but I know for a fact that short workouts are far superior to long ones and weight lifting is superior to cardio, which is not at all good.
All the exercises the authors describe are good sans the horrible, dangerous sit-up. Don't do those if you care about your back. There are a number of other exercises that give the core a real workout. You don't need the sit-up.
I do the Body by Science workout and figure I'll perhaps work a couple of these in a week. They really are dynamic exercises and they're fun to do. They'll give you lots of strength.
To give you an example of how tough this workout can be and how efficient it is, read this from the Level 3 workout.
"Hindu Squat (Legs, butt"
Stand with your feet a shoulder width apart or a little wider. Raise your arms to shoulder height in front of you for balance. Start the stopwatch, bend your knees, and slowly descend. The first third of the movement is useless, so we want to work the most effective parts of each exercise. Here's where I want you to stop and hold.
When you get about a third of the way down, you will feel your thighs begin to work. Hold for a count of ten seconds.
Descend two inches farther, raising your heels as needed, and balancing yourself on the balls of your feet. Use your extended arms for balance, leaning forward slightly as needed. Descend two inches farther. Descend two inches farther.
Now you are at the bottom. It's time to start back up.
Even though your legs are shaking and burning, maintain form and resist the temptation to come up quickly. Rise two inches and stop and hold for ten seconds. Rise two inches and stop and hold for ten. Rise two inches and stop and hold for ten. Now you're two-thirds of the way up. Hold for ten and then slowly rise to the standing position.
Isn't it amazing how one rep feels as if you did the work of 90 or more!
In my routine, every second is like doing a rep--so 90 seconds is like doing 90 reps more effectively and without the pump! That's why every second counts!"
If you do the workout as described, you'll feel as if you've worked out 45 minutes or more.
The author seems to think that the reader (mostly women) are looking for exercises simply to do quickly because of a lack of time. That's not my issue at all nor why I like these workouts. I happen to have read the science on them and I know they're superior. Whey do more when you can do less and get more?
The rest of the book is pretty basic stuff. The nutrition and supplements are take it or leave it.
This is a pretty decent book and if you're looking for a great way to get in a healthy workout in a short time, you'll enjoy this book.
Superslow movements are proven to work and are safe. This book uses them.
If you want a more in-depth look at a short workout program based on science, check out Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week and its companion book, The Body By Science Question and Answer Book.
-- Susanna K. Hutcheson
February 2, 2016
Format: PaperbackVerified Purchase
Effective, simple and safe workout and some decent ideas on dieting. If you want to learn how to improve your diet and lose bodyfat, there are better books or websites on the market. But Pete's approach? Like Ellington Darden's Bodyfat Breakthrough 30/30/30, it is concise, precise and works.
If you're not into HIT style training, then, this book isn't for you. HIT isn't for everyone, but, for those who are short on time, may have injury issues, etc., then this book provides a great option.
September 4, 2009
Format: HardcoverVerified Purchase
For the past 5 years I have bought and tried almost every diet and fitness book available. I have worked with trainers, doctors, nutritionists, support groups and despite my best efforts I continued to gain about 4 pounds per year. Since I began Pete's program a week ago I have lost 4.5 lbs. Everything I needed I bought at my local grocery store, I have not been hungry and I have not spent hours working out. Pete does outline a liquid diet which some other reviewer's have had a problem with. I didn't for a couple of reasons, first you don't have to do it and second honestly 3 smoothies a day made from yogurt, fruit and a little honey is way healthier then what you are probably eating. Pete gives you parameters or guidelines to follow. There are no crazy supplements or "diet" foods. The workouts are quick and easy and almost all of them can be done anywhere, anytime. And the ones that can't just skip or if an exercise doesn't feel right to you don't do it. All you have to lose is the price of the book, oh and the extra weight.
May 26, 2014
Format: Kindle Edition with Audio/VideoVerified Purchase
Since beginning this program, I've told everyone I know about it from my teenage son to my overweight, elderly aunt. It is truly the most effective and efficient way to get a fantastic workout. I noticed the results immediately - it's hard not to after the first workout. You recognize immediately this is something special and different. I have been workout out most of my adult life and not only do I enjoy this the most, it is quick and has produced the best results in the shortest period of time.
Most recent customer reviews
A very good book with very helpful information, especially for people with aging problems. I recommend it to all ages who want to exercise but don't have the time.
Pete Cerqua is a moral, giving honest person with a clearly written book. And no, I'm not related to him and I only met him once.
having been trained in classical Martha Graham Modern Dance, for us this thing was a waste of time and money ...
get Cameron Diaz' book on The Body instead ...Read more
I love that this bool makes getting in shape easy and accessible for anyone, even busy moms. You can also use this along with other exercise if you are worried about getting...Read more
this book is one you will come back to over and over - the version with videos is really wonderful!!!
I thought this would be an easy book with good easy exercises. It is a LARGE book with a complicated, progresseive program. I just wanted something simple.
Got the book for my wife. She loves how simple the plan is. Already seeing results! Going to get the second book too.