Murphy - Mens Health The Body You Want in the Time You Have: the Ultimate Guide to Getting Leaner and Building Muscle with Workouts that Fit Any Schedule

Notice The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended to substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher. Internet addresses and telephone numbers given in this book were accurate at the time it went to press. 2005 by Myatt Murphy First published 2005 First published in paperback 2006 All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Photographs by Mitch Mandel/Rodale Images Book design by Patricia Field Library of Congress Cataloging-in-Publication Data Murphy, Myatt. p. cm. cm.

Includes index. eISBN-13: 9781605296005 ebook ISBN-13: 9781594862427 hardcover ISBN-13: 9781594862434 paperback 1. Bodybuilding. 2. Exercise. 3.

Time management. I. Title. GV546.5.M85 2005 613.713dc22 2005016472 We inspire and enable people to improve their lives and the world around them
For more of our products visit rodalestore.com or call 800-848-4735 To my dad, whose exercise advice changed my life and guided me on the path of doing the same for millions of men and women worldwide. If this book gets you into great shape, hes the one to thank.

Thank you both for bringing me back home to Mens Health. It feels good to come back and once again be a part of what started it all. I also want to thank all the editors who have allowed me to share my quirky spin on exercise and fitness with millions of people for more than a decade now. Ive had the pleasure of working with some of the best in the business, which is probably why I still enjoy what I do for a living. I hope that I havent forgotten anyone on this listbut here it goes: Rochelle Udell, Lucy Danziger, Gabrielle Studenmund, Stephen George, Bobby Lee, Mike Carlson, Pamela Miller, Laura Gilbert, Jeff Csatari, Rosie Amodio, Duane Swierczynski, Ed Dwyer, Liz OBrian, Jennifer Walters, Nicole Dorsey, Albert Baime, Alex Strauss, Beth Bischoff, Gordon Bass, Emily Spilko, Denise Brodey, Stephanie Young, Scott Quill, Nichele Hoskins, Mary Christ, Su Reid, Gail OConnor, Abigail Walch, Dana Points, Lisa Delany, David Kalmansohn, Jerry Kindela, Nina Willdorf, and Alison Ashton. A very special thanks to my assistant, Jon Addison, for putting in so many hours on this projectand the many projects before this oneand to the hundreds of exercise physiologists, personal trainers, and sports psychologists Ive studied under, interviewed, trained with, and ghostwritten for. Ive been fortunate to work with nearly every top fitness professional in the business, and theres no greater education than that.

Finally, Id like to thank the three unwanted friends I made in 2004: Frances, Ivan, and Jeanne. Because of a schedule rush, I needed to write this book in exactly 40 days. Then, a combination of Hurricane Frances, Hurricane Ivan, and Hurricane Jeanne left my family homeless in Florida, left me officeless for a week, and swept my car downstream into another state. This book was written during three flood-producing hurricanesand was still produced in 40 days. I wont touch upon the irony, but it proves that finding timein the most ridiculous of circumstancesis always a possibility.

Sounds painfully familiar, doesnt it? Whether youre new to exercise or are an exercise veteran who has long since paid your dues, you already know this tried-and-true fitness formula. Its every exercise experts basic prescription for building the perfect physique. Its the underpinning program that guarantees to bring you the results your body has been waiting for. Theres only one problem. If its such a no-fail way to build muscle, burn fat, and stay fit then why cant you seem to stick with it? As Mens Health magazines first fitness editor, it was my job to create as many inventive workouts as possible to motivate millions of readers to exercise on a monthly basis. With each article, I knew there was someone on the other end of those words who was being introduced to exercise for the very first time.

Since those days, Ive had the pleasure of sharing my creative exercise knowledge through hundreds of workouts for more than 40 international magazines. Ten years and more than 100 million satisfied readers later, Ive finally come to realize something I should have seen coming. What if you have 20 to 30 minutes to spare, but you dont have 3 days a week? What if you have 3 days a week to exercise, but you cant give me 20 to 30 minutes? Or worse yet what if you dont have either?

Suddenly, that 3-day-a-week promise you made to your muscles becomes a 1-day raincheck your body cant cash until the following weekif youre lucky.