Joyce L. Vedral - 12-Minute Total-Body Workout

Copyright 1989 by Joyce L. Vedral

All rights reserved.

Warner Books, Inc.

Hachette Book Group

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New York, NY 10017

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A Time Warner Company

First eBook Edition: December 2008

ISBN: 978-0-446-55470-1

E2-20200501-PDJ-PC-AMZ

TOP ATHLETES AND EXPERTS PRAISE THE 12-MINUTE TOTAL-BODY WORKOUT

AN EXCELLENT WORKOUT not just for beginners, but for bodybuilders who want to maintain their physiques while on the road for weeks at a time and unable to get to a gym. I can see where this workout would not only keep every muscle hard, tight and ripped, but would make starting up again in the gym seem like a breeze because the muscles were not left dormant.

Robert Kennedy, bestselling author of Rock Hard, Hardcore Bodybuilding, and Pumping Up

BY FAR THE SAFEST METHOD OF WORKING OUT I'VE EVER SEEN.

Jack Barnathan, Doctor of Chiropractic, Director, Sports Health Chiropractic and Chiropractic Health Care Consultant to the Miss Olympia Contest

WHENEVER A BEGINNER OR NONEXERCISER ASKS ME HOW TO GET STARTED, I ALWAYS ANSWER: GET ONE OF JOYCE VEDRAL'S BOOKS.

Rochelle Larkin, Editor-in-Chief, Female Bodybuilding & Weight Training magazine

JOYCE VEDRAL HAS COME UP WITH TOTAL-BODY ISOMETRICS. IT'S EASY TO FOLLOW. IT'S FUN. IT WORKS!

Cameo Kneuer, Miss National Fitness and Hostess for E.S.P.N. American Muscle Magazine Television Show

GREAT FOR SHAPING AND TONING THE BODY. A GUIDELINE FOR A LIFETIME OF WORRY-FREE EATING!

Joe Weider, Trainer of Champions and Publisher of Muscle and Fitness, Flex, Sports Fitness, and Shape magazines

EXCELLENT BEFORE A CONTEST! Anyone who follows this workout will get peak muscle performance, peak muscle shape, and peak muscle separation.

Gus Stefanidis, a Personal Trainer and Mr. Greece

THE BEGINNING OF A NEW ERA IN EXERCISING an excellent way of toning and defining your body, for that shapely new look.

Andy Silvert, Owner, Mr. America's Fitness Center and First Runner-Up, Mr. America

To those of us who, in spite of a hectic schedule, insist upon having a tight, toned, sensual body, and who are willing to invest 12 minutes a day in that project.

And to Randie Levine and Sandi Kopler, sophisticated ladies with a great sense of humor.

To Joann Davis, my astute, sensitive editor, for your wisdom and wit.

To Jackie Merri Meyer, for your loving attention and creative art direction on the cover and photography of the book.

To Larry Kirshbaum, Nansey Neiman, Ling Lucas, and Ellen Herrick, for your belief in this project.

To my agent, Rick Balkin, for your continual guidance and confidence.

To all the women who experimented with this program, and who achieved dramatic results.

To Senseis Vinnie DeMarco, Master Chang, and Hero Yamashita, for teaching me the nuances of various aspects of the martial arts.

To Joe Weider, for inventing and teaching the basic principles of body shaping, and for your wonderful magazines, Muscle and Fitness, Shape, and Flex.

To Dr. Jack Barnathan, of Bethpage, Long Island, for your excellent chiropractic advice concerning safe weight-training techniques.

To my family and friends, who are ready and willing to try new ideas.

To Uncle Dave, for transforming your body into perfect form, and for maintaining your physique.

To Sheila Melfe and Nola Roeper of WPIX Best Talk in Town, for belief in my fitness techniques and for your delightful show.

To Bob Oskam, for your last-minute review of the manuscript to ensure the details were all properly given.

As a medical doctor and a participant in the martial arts, I am particularly impressed with Joyce Vedral's 12-Minute Total-Body Workout. In it, she has created a system that is safe, simple, and at the same time effective.

The program outlined in this book, when followed exactly, will give the individual a hard, tight body rather than an overly muscular, bulky body. By using the basic principles of bodybuilding and combining them with the energy-efficient use of isometrics and dynamic tension utilized by martial artists, Vedral has created a system that will cause not only an increase in muscle tone but a marked improvement in posture and general energy level.

For many years, those of us who have practiced the martial arts have used what is called dynamic tension in the performance of our basic movements. It is the use of dynamic tension, the continual pressure on the muscle when performing a particular movement, that causes the muscle to strengthen, harden, and become tight as opposed to flaccid. Strength and muscle tone are thus created, not by the use heavy weights, but by the continual tension on the muscle. The 12-Minute Total-Body Workout utilizes dynamic tension. For this reason, nothing more than the proscribed set of three-pound dumbbells is required to get results. Not only is this an asset when it comes to prevention of potential injury, but it is also conducive to workout continuity, because individuals will not be tempted to lay off when away from home. There's no reason why they can't carry the dumbbells with them. They can thus achieve and maintain a fit body no matter how much traveling they do.

What is also appealing to me about this program, is its emphasis on what is often called interval training. Vedral presents a special burning it up double time plan for those who wish to get rid of excess fat as quickly as possiblewithout the drawback of exhausting lengthy runs, swims or walks. She presents a variety of options for 12-minute aerobic spurts. One is able to speed up one's metabolism more efficiently by performing, for example, three separate 12-minute exercise spurts during the course of the day than by performing one ongoing exercise session of 36 minutes.

All things considered, I feel that Joyce Vedral's 12-Minute Total-Body Workout would be the best 12 minutes a day anyone could hope to invest in fitness, and, in addition, it is the safest, most efficient body-toning and shaping program I have ever seen.

JUDE T. BARBERA, M.D.
Assistant Clinical Professor of Surgery
Downstate Medical Center
Associate Director of Urology
Coney Island Hospital
Fourth Degree Black Belt Go-Ju Karate

Most people would love to be in great shape, but the fact is, many people hesitate to begin a fitness program because they fear it will consume too much of their time. Another thing that stops many from embarking on a shape-up program is the fear that they will become overly muscular.

In her 12-Minute Total-Body Workout, Joyce Vedral has solved these two problems. The Weider Principles of muscle isolation and the split routine can be used not only to build size and bulk, but also for muscle shaping and toning. In this book, Joyce has combined my time-tested principles with isotension to create a program for those who want to tighten and tone, rather than build large muscles. The individual following this program and exercising only 12 minutes a day will have worked the entire body twice in a week: chest, shoulders, triceps, legs, back, biceps and calves, and the troublesome buttocks and abdominals three times. Joyce also includes a speed-up program where she demonstrates the use of the Weider Principles of giant setting and supersetting to accelerate progress.

Without proper nutrition, however, workout efforts will be sabotaged because fat would cover the developing muscles. Therefore, the inclusion of a special chapter on how to eat at home, on the run, or anywhere in the world and maintain proper nutrition is more than helpful; it is crucial. For years I have taught champion bodybuilders not to fear food, but to enjoy it by controlling it and using it to their nutritional advantage. In her book, Joyce has done the same for the person desiring a fit body with a minimum of body fat. She takes the reader through a step-by-step plan, even going so far as to show them how to select foods from a wide variety of hotel and restaurant menus.