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Max Capacity Training: How Unconventional Workouts Can Turn Minutes Into Muscles Paperback – January 1, 2011
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This book gives you the power to take control of your life in a way that suits you. It teaches you how to feed yourself properly and for life. There are good illustrations for the exercises and it guides you all the way. You are left with no excuses. All you need is willpower. Now to get started......
To me, it gives a very concise amount of several important things:
- Some personal info on why he began to exercise after starting out very unfit.
- Background on why to exercise, and how it works.
- Laying out the basics of the plan, which is to get the most done in very little time.
- Getting into specifics of exercises, and also suggested routines that incorporate them.
- A bonus is some good basic nutritional advice.
All this is lightened with humor and illustrative anecdotes. Fitness books seem to fall in two basic patterns - those that are self-published (or at least very lightly edited), and those that are scholarly, full of footnotes. This book is in between those extremes, with good, clear writing with an informal style, and that's great for me. I've read my share of academic material, and have gotten something from it, but now I don't enjoy stuffy academic style anymore. A frequent problem is that the fitness phD's will have genius level information and ideas, but possibly nothing about organizing that into a program for a regular human; they assume that their audience can develop routines, and that they're working with elite athletes.
At the same time, those who get very upset when reading, say, Johnny Grube's cringe-inducing prose, will have no such difficulties here. (I should say that I enjoy Johnny's very creative ideas, and get a kick out of his tortured English)
It's also worth noting that Peyret is not a "name" fitness guy, or somebody on a championship team. He's a normal, smart guy who has a desk job. I can relate to that, as I think many others will.
Equipment manufacturers must hate methods like this - nothing to sell, not even gym memberships! I love it. There's one little thing that's tricky to do without any equipment, and that is doing hard pulling movements, a la pullups, deadlifts, cleans, that kind of stuff. So those looking to do that can supplement this method with a chinup bar (that's my thing), kettlebells, lifting huge objects, or other fun activities. You may also need to be creative to work the hamstrings hard with no gear.
This is no panacea - to get results in very few minutes, you have to work very hard! This is not like the 3-day-per-year sunny day very slow joggers that languidly prance by my house. But if you're serious about getting fit, this small book can help a lot to make that happen, and I wish I had written it. :-)
So good job! If you're looking for a good, simple intense workout program, look no further than this book. For those of you who say it's "too easy", the solution is simple...go harder. Going at a nice, casual pace will in fact, do nothing for you. I'm a VERY physically fit Marine and although on paper it looks easy, if you actually PUSH yourself to the max of your abilities, you'll find yourself exhausted afterwards. Your intensity determines your outcome.
The fitness program is a 12 week 3 workouts a week program which ramps up the exercises in terms of strength each week. As the idea is you should push yourself to absolute maximum it would work for all levels though fit people could end up doing a lot of reps.
The hiit protocols used are the 50 10, tabata and time trial. 50 10 is 50 seconds on 10 seconds off, tabata is 20 on 10 off and the time trial is just a race to X number on reps based on your 50 10 and tabata workouts. It also has a free android app to take you through the 12 weeks which will make it much simpler to work out reps and times. The one thing that seems to be missing is pull based exercises but as is all body weight work it may have been left out so no equipment is needed.
The author also makes clear you won't become a bodybuilder doing these workouts. You will gain muscle and both Anerobic and aerobic strength.
I found the nutrition section especially good as it clearly laid out how much you should be eating and what you should be eating. It doesn't include a meal plan but the information is clear and backed up by references. The amount of protein required does seem high at one gram per pound of goal weight.
In conclusion this is a great book for someone looking for a simple and clear way to get general fitness. It's perfect for someone with time constraints and or not wanting to join a gym.