Patrick Striet - 60-Second Sweat: Get a Rock Hard Body 1 Minute at a Time with High-Intensity Interval and Metabolic Resistance Training

A READERS DIGEST BOOK

Copyright 2017 Patrick Striet

All rights reserved. Unauthorized reproduction, in any manner, is prohibited.

Readers Digest is a registered trademark of Trusted Media Brands, Inc.

All photos by Michael Bambino & Co. except for the following: , courtesy of Donna Deye. Stopwatch image: Shutterstock.

Exercises in Part III are modeled by Patrick Striet and Stephanie Barber.

Library of Congress Cataloging-in-Publication Data

Names: Striet, Patrick, author.

Title: 60-second sweat : get a rock-hard body 1 minute at a time with high-intensity interval and metabolic resistance training / Patrick Striet, CSCS, owner of Live Fit Cincinnati.

Description: New York : Readers Digest / Trusted Media Brands, Inc. , [2016] | A Readers Digest Book--T.p. verso. | Includes index.

Identifiers: LCCN 2016027669 (print) | LCCN 2016038297 (ebook) | ISBN 9781621453116 (paperback book : alk. paper) | ISBN 9781621453123 (epub)

Subjects: LCSH: Physical fitness. | Exercise.

Classification: LCC GV481 .S764 2016 (print) | LCC GV481 (ebook) | DDC 613.7--dc23

LC record available at https://lccn.loc.gov/2016027669

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There areliterallythousands of fitness programs out there to choose from. So what makes the 60-Second Sweat different and why should you commit to it? Its a fair question.

Over the last 18 years in the trenches at my own fitness-training facility in Cincinnati, Ive worked with hundreds of everyday men and womenworking moms, college students, senior citizens, and middle-aged men (plus a few elite athletes). I have identified the barriers most people face when it comes to exercising consistently, as well as the shortcomings and drawbacks of the vast majority of fitness-training programs. I kept both of these at the forefront of my mind while crafting the 60-Second Sweat program.

Timeor lack thereofis the biggest barrier most people face when it comes to adhering to a fitness program. We live in a fast-paced world, and the competing demands on our time have never been greater. Between 40-plus-hour workweeks, family responsibilities, and social commitments, many of us feel like there just isnt enough time to fit in consistent exercise... and with the unrealistic way most popular fitness regimens are organized, who could blame us?

Most mainstream fitness programs call for a 5- to 6-day commitment per week, with workouts ranging up to an hour (or more) in duration. Whats more, most programs focus on 1 component of fitness in each workout. For example, you might do cardiovascular exercises for 45 minutes on Monday, Wednesday, and Friday, and then strength train for an hour on Tuesday, Thursday, and Saturday. Who has time for that? Not me... and probably not you either.

Beyond the unrealistic time commitment most modern fitness programs demand, most lack one or more of the following elements:

Progression: To keep making progress, you need to make your workout more challenging over time.

Organization: You want your workouts to flow, so its easy to move from one exercise to the next and youre not overworking any particular muscles.

Safety: If you get hurt, you cant train... and you cant make any gains in your level of fitness. Many popular workout programs include exercises which are, to put it mildly, completely inappropriate and increase the risk of injury.

Efficiency: A workout that requires an unrealistic amount of timeor that includes unnecessary exercisesis one you wont follow. The exercises in your program should provide the greatest return on your time investment and should have a very logical purpose behind them.

Variety: A workout that is boring is also one you wont follow. A good program should offer a nice mix of both progressive structure and variety over a period of time to keep you motivated.

Given all of the above, I took great care in developing this program to ensure the greatest bang for your training buck. The 60-Second Sweat is progressive, organized, safe, efficient, and varied, while addressing every component of fitness in each workout.

Beyond that, the 60-Second Sweat is based on the most up-to-date, modern principles of exercise science, while also keeping in mind the typical chronic orthopedic issues most real-world adults face: cranky knees, aching backs, stiff shoulders, and sore necks. The 60-Second Sweat is not a generic, boring, machine-based circuit that members are given at the vast majority of commercial gyms: It is a balanced plan based on functional movements, designed to help us improve the way we use our bodies in everyday lifepicking up groceries, running to catch a train, pushing a child in a swing. Think about how much time we spend sitting in our daily lives: We sit in the car to and from work, sit all day in front of a computer at work, and then sit on the couch when we get home. The last thing you need is to spend your workout sitting in a machine performing guided, stabilized exercises on a fixed plane. Thats the very antithesis of functional movement, which will have the greatest carryover to your daily life.

The 60-Second Sweat can help you:

Lose weight: Want to look better in a swimsuit, get back in your skinny jeans, or drop jaws at your upcoming high school reunion? By combining the recommendations and principles in the 60-Second Nutrition chapter with the 60-Second Sweat workouts, youll be able to burn fat, drop pounds, retain and build lean muscle mass, and ultimately show off all the contour and tone in your body.

Feel better: Tired of living with chronic aches and pains? Worried that youre feeling that twinge in your knee more often? If thats you, this is definitely your program. The balanced, comprehensive, and functional nature of the exercises in this program will leave you feeling as good as you have in years. Your joints will have more mobility, your back and core will be stronger and more stable, and your muscles will be looser. If you are sick of getting out of bed in the morning and feeling like the Tin Man, youll love the 60-Second Sweat.

Improve your general fitness: The progressive and comprehensive nature of this program can take your overall fitness to the next level. Do you work out sporadically? This program will give you the structure and incentive to step it up. Never worked out, or havent worked out in years? The scalable nature of this program will allow you to take baby steps and progress safely without getting overwhelmed.

Whichever of the above goals applies to youor if they all dothe 60-Second Sweat has you covered. It is important to understand how essential it is to build an adequate level of fitness and then maintain it as we age. After the age of 30, if we dont do something to prevent it, we start to lose lean muscle every year. This makes it harder to maintain a healthy weight and makes us more prone to injury. Ultimately, it also puts us at greater risk for cancer, type 2 diabetes, heart disease, and all sorts of other nasty health problems.

Furthermore, maintaining fitness is critical to our ability to move well and without undue pain. Again, you need to have mobility, stability and strength, and flexibility in the areas which lack it. This means you need a program that addresses all of these components, which is exactly what the 60-Second Sweat does.

Bottom line: The days of inefficient, archaic, time-consuming, unsafe, and impractical fitness programs and workouts are over. Dont waste your valuable time and energy committing to an unrealistic regimen that will leave you bored, frustrated, (likely) hurt, and, in the end, stagnant, with absolutely zero change in your level of fitness, conditioning, or capacity to exercise more.