Rosante - The 30-second body: eat clean. train dirty. live hard

This book proposes a program of diet and exercise recommendations for the reader to follow. However, you should consult a qualified medical professional (including, if you are pregnant, your ob/gyn) before starting this or any other fitness program. Please seek your doctors advice before making any decisions that affect your health or extreme changes in your diet, particularly if you suffer from any medical condition or have any symptom that may require treatment. As with any diet or exercise program, if at any time you experience any discomfort, stop immediately and consult your physician.

All of the stories, anecdotes, and case studies in this book are from Adam Rosantes practice, but some names have been changed.

A Zinc Ink Trade Paperback Original

Copyright 2015 by Adam Rosante

All rights reserved.

Published in the United States by Zinc Ink, an imprint of Random House, a division of Random House LLC, a Penguin Random House Company New York.

B ALLANTINE and the H OUSE colophon are registered trademarks of Random House LLC.

Z INC I NK is a trademark of David Zinczenko.

eBook ISBN 978-0-804-17921-8
ISBN 978-0-804-17920-1

www.ballantinebooks.com

Title-spread photograph: J. Ryan Roberts

v3.1

To Kate. You are my everything . That I get to spend every day with you makes me the luckiest man in the universe.

To Mom and Dad. All that I am, I owe to you. Thank you for always believing in me and leading with your big-hearted, sleeves-rolled-up example.

To Grandma. I miss you every day.

To Carissa. For teaching me the value of laughter, patience, and love.

To Tom. Love you, buddy!

To little Leah. You cant read or walk yet, but girl, can you make me smile. Seriously though, learn to read.

To Carl. For inspiring creativity and a sense of rebellion in me.

To my very large family, each and every one of you, for helping raise me. I love you and cant express how fortunate I am that there are too many of you to name here.

To Kevin. Thanks for always being there.

To all my friends. You know who you are and Im speaking directly to each of you. You make my life the fun ride that it is. XO.

And to you, dear reader. Thank you for choosing this book. You are stronger than you think and capable of things you havent even begun to imagine.

R AISE YOUR HAND if youd rather spend your time laughing and enjoying a meal with your friends and family than suffering in a gym, starving yourself, or drinking some oddball potion to get in great shape.

Yup, my hands up there, too.

You have in your possession the key to help you do just that. This book is going to help you unlock the body and life of your dreams without driving yourself crazy. Heck of a promise, I know; but its one that Ive been delivering on for more than ten years as a fitness trainer, nutrition coach, and wellness expert.

Im known for my ability to make complicated and overwhelming information remarkably less so. Thats why real people turn to me again and again to look and feel amazing. In 2012, I founded The Peoples Bootcamp, a pay-what-you-can fitness brand that is often referred to as the hardest workout in New York and that one magazine called a populist antidote to the tyranny of $35 spin sessions. I also created WaveShape, a surf-inspired workout for some surfer friends, and then made it available for free online. Its used every day by thousands of people from Montana to Morocco.

You see, I like simplicity. No crap, no pomp, just the essentials: an effective plan and the tools to help you put it into play. Once you toss the rest, its like a breath of fresh air.

Perhaps youve seen me on TV, sweating it out with your favorite morning show host; or youve read me doling out fitness tips in a magazine. Maybe you dont own a TV, havent read an actual magazine in years, and think Im just some crazy guy with a clever premise (that last part is definitely true!). Either way, I am 100 percent certain that by the time you get into these workouts, youll be wondering how you could hate and love someone so much at the same time.

Thats because Im going to help you build a 30-Second Body . Speaking of which, youre probably wondering just what that is.

Let me start with what it is not. The phrase 30-Second Body does not mean that you only need to work out for thirty seconds a day to get in great shape. Sorry! Its not a magic trick or some infomercial gimmick, and it isnt a call to laziness.

But a 30-Second Body is acquired quickly; a lot of people notice results after the first week. My style of working out is incredibly efficient and takes half as long as your average class at the gym. A 30-Second Body is a physique thats built for speed, for show, for health, for life. It looks as good strutting down the runway as it does cruising down the produce aisle. Finish these workouts and youll be sleek, crazy sexy, and know how to get in shape in less time than it takes to watch an episode of Saved by the Bell . Weird reference, I know. Keep reading. This book is filled with them!

A 30-Second Body is long, lean, strong, agile, and fast. It torches calories while at restyes, at rest . It looks amazing; but best of all it functions like a well-oiled machine.

But dont worry: The program revealed in this book is not break-your-back, crazy-complicated, either. Its the ability to work out hard and efficiently , leaving a puddle of sweat on the floor as you proudly march forward into your day. Its a little gritty and a lot of fun.

So, how does it work?

Ive chosen exercises that target your entire body, and stacked them into 30-second intervals to get you in amazing shape fast ! If youve heard of high-intensity interval training, this is it at its finest . Yes, its hard; but yes , you can do this. Over the next six weeks, youre going to unleash your best body. Are you ready?

Maybe you were once in awesome shape, but fell out of it for some reason or another. Perhaps youve always put fitness and wellness on the back burner, but have come to realize the importance of taking control of your body and getting it in killer shape. Or maybe you are already really fit, but looking to break through a plateau, lose those last ten pounds, or just try something new.

Whatever your lifes journey, wherever you are right now, Im going to help you get where you want to go. This book is going to give you the key to unlock your best body in record time, and keep it for life. Its also going to help you unleash your mind .

Youll prove to yourself that youre capable of far more than you ever imagined. That confidence stays with you. It goes beyond the confines of your sweat-soaked living room floor and into the world, helping you to live life to the fullestto live hard . Thats what I teach every day: strengthening both mind and body so that we can live full out. The sweet physical results are just the cherries on top.