Dr. Vincent “Ben” Bocchicchio - 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health

ADVANCE PRAISE FOR

15 Minutes to Fitness: Dr. Bens SMaRT Plan for Diet and Total Health

In my practice I treat many athletes and nonathletes, but common to both is that I try to find ways to help them through exercise. I also teach anatomy and physiology as well as exercise physiology at the college level so that future generations of professionals have a working knowledge, if not a passion, for exercise. I still use the SMaRT method of training to this day, and I have continuously trained for the last 40 years. I do it because it makes the most sense from an exercise physiology standpoint. I also continue to train this way because it works. That is the formula for a healthy lifestyle.

Michael A. Minardo, D.C., M.S.,

Diplomat of the American Chiropractic Board of Sports Physicians, Adjunct Assistant Professor Manhattan College, Adjunct Assistant Professor College of Mount Saint Vincent

I have known Dr. Ben since 1992 when he took over the clinic where I was working with a personal trainer for the two years prior. The system I was using was pretty much the same old program of three sets of ten of each exercise, three times a week. I thought my results were pretty good. Then Dr. Ben took over. WOW! What a transformation. With just two workouts per week at 20 minutes or less, I achieved far superior results. Now 22 years later, I still work with him twice a week to maintain what I have. If what you are doing is working, keep doing it. Through years of research, he has referenced multiple scientific articles that substantiate the facts supporting his program. It is a welcome relief to see his approach to diet and exercise presented without the hype and gimmicks found in so many other programs. The SMaRT program is easy to understand, safe to implement, and sustainable to any age. It just works! Dr. Ben practices what he preaches as demonstrated by the degree of strength and tone he maintains to this day. Follow his logical approach to exercise with the commonsense guide to diet and youll achieve the same. I plan on doing the same for the next 22 years.

John W. Bass, MD

Dr. Ben is one of the few true pioneers of the clinical application of resistance exercise to treat the chronic health problems that plague modern society. Whether its obesity, diabetes, arthritis, or the muscle loss that comes with aging, Dr. Ben has developed a sensible and rational approach to diet and exercise that works in concert with our physiology to produce remarkably dramatic and consistent results.

I first started working with Dr. Ben about five years ago as we (at Johns Hopkins University School of Medicine) sought to obtain National Institutes of Health funding to study the effects of resistance exercise on health, function, body composition, and quality of life among children with Juvenile Idiopathic Arthritis. His contributions related to the development of the exercise protocol have been essential to the ongoing success of our project. I have no doubt that if you would diligently apply the information contained in his book, you would systematically transform your health, physical capabilities, and quality of life. Read it, apply it and transform your body, health, and life!

Kevin Fontaine, PhD

Professor and Chair, Department of Health Behavior, School of Public Health, University of Alabama at Birmingham, Adjunct Faculty, Division of Rheumatology, Johns Hopkins University School of Medicine

Dr. Ben is one of the rare exercise experts who truly is an expert. He is able to sift through and discard the endless nonsense in the field of fitness and offer his clients and students what is actually safe, true, and effective about exercise. His kindness and warmth for everyone, vast experience in the trenches, combined with his deep understanding of the field, makes Dr. Ben the gurus guru. From him I have learned so very much.

Fredrick Hahn

Coauthor of The Slow Burn Fitness Revolution Author of Strong Kids, Healthy Kids and owner of Serious Strength Personal Training Studios

This material has been written and published for educational purposes to enhance ones well-being in regard to nutrition, diet, and physical fitness. The information contained herein presents the viewpoint of the author and is not necessarily that of the publisher. This information given by the author is not intended to be used for the diagnosis of any medical condition, and the material presented here is not intended to be a substitute for an individuals prescribed medications, prescribed exercise program, special diet recommendations, or for psychiatric or psychological treatments or therapies. Consult with your primary care physician before engaging in any new exercise program or change in diet.

Reliance on any information provided herein is at your own risk. The publisher and author will have no responsibility to any person or entity with respect to loss, damage, or injury claimed to be caused directly or indirectly by any information in this book.

Copyright 2017 by Vincent Bocchicchio

All rights reserved. Published in the United States of America. No part of this book may be reproduced or transmitted in any form or by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage or retrieval system, without the permission in writing from the publisher.

This edition published by SelectBooks, Inc.

For information address SelectBooks, Inc., New York, New York.

First Edition

ISBN 978-1-59079-424-1

Library of Congress Cataloging-in-Publication Data

Names: Bocchicchio, Vincent, author.

Title: 15 minutes to fitness: Dr. Bens smart plan for diet and total health / Dr. Vincent Ben Bocchicchio.

Other titles: Fifteen minutes to fitness

Description: First edition. | New York: SelectBooks, Inc. [2017] | Includes bibliographical references and index.

Identifiers: LCCN 2016031036

Subjects: LCSH: Exercise--Health aspects--Popular works. | Physical fitness--Popular works. | Weight loss--Popular works. | Diet--Popular works. | BISAC: HEALTH & FITNESS / Exercise.

Classification: LCC RA781 .B57 2017 | DDC 613.7--dc23 LC record available at https://lccn.loc.gov/2016031036

Book design by Janice Benight

10 9 8 7 6 5 4 3 2 1

To my family:

Marie (Mom), Bo (Dad), and my brother Les,

who would all get a kick out of my success and were

the basis for my curiosity and treating work as fun.

They are missed every day.

And to Cathy, Bert and Marian (Baldassano) Tracy, James,

Jay Jay, Mikey C., R. D., Speros, Cissy and Dickey, and

Ellie who were there for all stages of my life and career.

They are truly family to me.

Table of Contents

CONTENTS

I met Dr. Ben about 20 years ago when my wife told me about an exercise specialist that one of her doctors recommended. She said he was a real character but had an ingenious system of very effective exercise that took only 15 minutes, twice a week. She tried it and was hooked by the amazing results she got in such a short period of time.

Dr. Ben and I have discussed the problems of obesity and diabetes many times, and he has expressed his deep professional and personal interest in addressing these issues and has considerable expertise in these areas. We both share a special interest in kids when it comes to these concerns. We have done some work together to teach kids about these problems and plan to do more.