15 Minutes to Fit: The Simple 30-Day Guide to Total Fitness, 15 Minutes At A Time

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9781583335826: 15 Minutes to Fit: The Simple 30-Day Guide to Total Fitness, 15 Minutes At A Time

YouTube workout video star Zuzka Light presents her long-awaited debut fitness book, with a 30-day fitness regime of powerful, effective 15-minute workouts.
 
Filming first from a tiny basement in Prague, and eventually settling in Los Angeles, Zuzka Light has single-handedly ushered in the YouTube fitness revolution. Viewers love Light for her short, ferociously effective workouts and her in-the-trenches, never-give-up positive attitude—and she’s racked up more than half a billion views to prove it.

Now, finally, comes 15 Minutes to Fit, Light’s hotly anticipated debut, with a 30-day fitness plan guaranteed to burn fat and build ripped muscles. Based on innovative high-intensity interval training, the workouts in 15 Minutes to Fit are designed to be done anywhere, anytime (no fancy gym equipment necessary), in just 15 minutes a day. This book takes the guesswork out of the workout, providing:
   ·  A 30-day workout plan to whip your body into shape—in 15 minutes a day or less
   ·  A companion meal plan, with delicious and healthful recipes for each day
   ·  Step-by-step photographs throughout to illustrate proper form for the workouts
   ·  Quick facts on health and nutrition to help readers separate fact from fiction
   ·  Support and motivation from Light, who overcame many obstacles to become the female face of fitness
As Light says, “Give me 15 minutes a day and I’ll give you a badass body.” Coauthored by New York Times–bestselling author Jeff O’Connell, 15 Minutes to Fit is the book legions of fans have been waiting for.

Les informations fournies dans la section « Synopsis » peuvent faire référence à une autre édition de ce titre.

About the Author :

Zuzka Light is the leading fitness personality on YouTube, fostering a following of hundreds of millions worldwide. Light cofounded BodyRockTV before starting Zuzkalight.com, which allowed her to build a huge fan base in the United States and overseas. Her personality, style, and voice have guided her to become one of the biggest influencers in health and fitness.

Jeff O’Connell is the editor in chief of BodyBuilding.com, which is the largest online health-and-fitness publication, has the world’s largest social network, and receives 30 million unique visitors monthly. O’Connell was formerly editor in chief at Muscle & Fitness and executive writer at Men’s Health. He has coauthored five books, including the New York Times–bestselling LL Cool J’s Platinum Workout, Formula 50 with 50 Cent, and Spartan Up! with Joe De Sena. His first solo work, Sugar Nation, was published in 2011.

Excerpt. © Reprinted by permission. All rights reserved. :

Preface

Despite the balmy Mediterranean weather, sweat poured off my body—that’s how hard I was training. Heaving with exhaustion, I tackled the final set of burpees. Don’t let the cute name fool you: Burpees are a tough, wildly effective way to blast fat and build lean muscle.

The locals on Malta seemed perplexed by the sight of an eastern European woman in a sports bra with a firm stomach hopping up and down as though the rooftop—where we were filming this workout—were on fire, but I was doing exactly that. I’m sure these witnesses thought I was crazy.

From a standing position, I dropped into a squat and placed my palms on the ground. Without hesitating I kicked my legs back and assumed the top of a push-up position. I performed the push-up, and then, without hesitation, I drew my legs back into the low squat stance, glutes near the ground, before driving my body upward. I dropped into another rep and then another and another. I had no weights, no equipment, no gym, but I was cranking out reps of the most effective exercise that I think you can perform: Burpees work more than 200 muscles during each rep while leaving you gasping for additional oxygen after a set. This may exhaust you, but it helps you grow, and it also helps you feel alive.

My husband at that time, Freddy, recorded the entirety of this workout in Malta. We spent much of our tentative marriage traveling to far-flung locations and filming my daily workouts, posting them on YouTube and our website. The first of these workouts was filmed in Prague, where I was born and raised. Then we moved to Canada, where he was raised. But that day’s workout took place in Malta, where the low cost of living and balmy California-like weather helped us film outdoors. I could take off my sweats and train in my sports bra and shorts, showcasing my abs without freezing off my glutes. At that time, I was in my early twenties, and I didn’t understand how these short workout videos we made would change my life for the better over the following years.

In early 2008, Freddy and I launched our fledgling business BodyRock.tv. We started small—when we launched the first website, I was working in a flower shop owned by my in-laws in Kingston, Ontario, Canada—but still, I was sure that people would like it. I knew it would take a while before the website started to make money, at least a year, but I knew it was going to work. BodyRock.tv started slowly, but then our YouTube channel started growing like crazy. With our short, intense, no-gym-required workouts, Freddy and I were on to a new workout style that people embraced in droves. It took only six months for us to reach one million views.

I based my workouts on moves I could perform anywhere because we couldn’t afford gym memberships. Almost all of the workouts I found online were either bodybuilding style and directed toward men, or yoga-oriented for women. Neither of these suited my goals of burning body fat and adding lean muscle, so I invented my own training style, taking a few elements from an upstart movement called CrossFit, others from Tabata training, and adding my own unique twist to every influence I liked and thought would be effective.

Sure, some of my YouTube viewers were guys tuning in because they liked to watch a woman work out. But women constituted 90 percent of my audience. Despite our remote locations and low-tech approach to making fitness videos, my workout videos became a global fitness sensation. Millions of BodyRockers were doing my workouts every day and posting their fat-loss stories online. So I kept it up; I posted a video of my workouts each day and poured my heart, soul, and sweat out on-camera, making each workout more intense than every other at-home workout program. My fans loved the outdoor setting of the videos we shot in Malta, where we moved to from Canada. Malta helped us in other, unexpected ways. Uploading a video to the Web took six hours on this remote island. The longer the video, the longer it took us to upload it. To save uploading time, my workouts became shorter and more intense, until I distilled them to 15 minutes of fat-burning moves done in nonstop fashion. Rest came only after the workout ended.

I think part of my appeal was that I didn’t bark orders or emphasize counts as some fitness personalities do. I didn’t tell people what to do. I merely performed my workouts from start to finish, grunting and sweating along with viewers who were in it with me every rep of the way. There was a realness to these YouTube workouts that many at-home fitness programs don’t provide.

Canada and Malta seemed worlds apart, but no matter where we traveled, no matter how successful we became, I was always dogged by elements of my past and the threat of scandal. As a young woman living in Prague, I needed to make enough money to free myself from a troubled home life, which led me to make a regrettable decision: I posed nude for photos and video shoots. Like many young, vulnerable women, I found that this decision, once made, was nearly impossible to undo. In the Internet age, the consequences took on a life of their own. I worried that this would sabotage my newfound success once my followers learned about my past.

But something unexpected happened. When the full story of my earlier decisions began to trickle out in the comments sections of video postings, online forums, and other places, my popularity rose even faster. People now knew how much I had overcome. As my followers began to understand who I was and what I’d left behind, they seemed to appreciate me that much more. Most of them hadn’t made the same mistakes I had made, but many of them had made their own mistakes. They identified with the struggles of a young woman trying to find success in our complicated world.

Huge social media followings and YouTube channels like mine drew the attention of large fitness companies. I found myself in Los Angeles meeting with Beachbody, Body by Jake, and other mainstream fitness brands because they had seen my YouTube workouts, and they were responding well to them. Something big was at hand.

My business and marriage were completely intertwined, however, and over the course of several years, that lack of separation doomed the marriage and drove a wedge between my husband and me. As our marriage dissolved, we became disgruntled and awkward business partners; and in the fallout, eventually I lost access to the website. The only thing I walked away with was my image. Rather than wallow in despair, I picked myself up and started over by launching a new website, ZuzkaLight.com. Today, I have surpassed my earlier success thanks to my current followers. Regardless of how you found me, I know that you’re a woman or man taking control of your life by getting in better shape.

All my longtime followers know that I have helped them do this, and that’s what I want to do for you. That’s why I’ve written this book.

Introduction

I’ve often asked myself: Why me? With so many people posting so many workout videos online, why did so many viewers gravitate toward a young girl from the Czech Republic with an accent and no gym equipment? I’ve considered a number of theories, but I think so many people came to my YouTube videos for the workouts because they’re highly effective. This book puts together a program based on these workouts in a novel way. These workouts do more than just burn fat and build muscle; they help unleash the super-fit person who lives inside each and every one of us. My followers learn they are able to perform harder workouts than they ever thought possible. This not only inspires confidence but teaches your muscles and body to learn what it’s like to perform and train at peak levels.

Though at first it wasn’t this clear to me, over time I came to realize that a real fitness philosophy lay behind my ideas and my approach. By using my inner turmoil to push myself harder during my workouts, I was tapping into the importance of high-intensity training. Science has now shown that intensity, along with consistency, is the key to workout success. That’s true from both a performance and an aesthetic perspective.

Because YouTube is all about short videos, I was tapping into the power of short-burst workouts, which are both highly effective and compatible with a busy life like mine and, I imagine, yours. I had to come up with more and more high-intensity concepts that could be played over and over in a short-form format. Nobody wanted the half-hour blocks of workout shows that used to be shown on TV. Those shows had all vanished from the airwaves.

Because we didn’t have much money and traveled around so much, weights and a gym were luxuries, not essentials. I crafted body weight workouts using the full body, which are now practiced and preached on mainstream websites and in magazines.

These are the principles I’ve built my brand around, and now I’m pleased to use them in my very first book. 15 Minutes to Fit follows the same pattern as my videos. As you’ll see in the pages to come, I provide a 30-day workout and nutrition plan that you can execute in a series of short-form set pieces that can be read and applied in 15 minutes, just like my YouTube workouts. In that sense, the book echoes my video workouts, but with a twist. Each 15-minute video workout is self-contained but ultimately is a limited fitness experience. Whereas the YouTube videos were individual workouts without any broader context, the book is a focused program that also encompasses nutrition. To that end, my book integrates multiple workouts, recipes, and motivational tips into a plan that can be followed from start to finish for awesome results.

The 15-minute limit applies to everything in this book. Everyone wants information fast and quick these days. Tweets cannot be longer than 140 characters. Vines can’t exceed 6.5 seconds. Snapchats vanish nearly the instant they’re viewed. And while 15 Minutes to Fit gives you that same sense of immediacy by timing every element in the book, it will stay with you anywhere you go.

“Fifteen minutes to fit” may sound like some cheesy marketing slogan, but my program is based on science, and when you give it your all and push yourself to the limit each and every workout, as I do, you’ll see incredible results. The workouts in 15 Minutes to Fit consist of body weight exercises done in rapid-fire succession for as many rounds as possible until 15 challenging minutes of work have been completed. These short, high-intensity workouts jack up your heart rate and send your metabolic machinery into overdrive. They provide what repetitive crunches won’t: visible abs, a round and tight butt, and toned arms. And, by the way, crunches will develop your abs but they won’t make them visible—that’s one of the big differences between this program and others. Having to regularly blast through existing fatigue thresholds builds power and stamina of the sort that also helps us be strong and capable in our everyday lives. You’ll find that these workouts not only give you plenty of time for all other aspects of your life but also give you additional energy to accomplish more throughout your day.

I follow an innovative format that wraps cardio exercises around other moves. The body is constantly trying to adapt and, therefore, is continuously changing. The exercises by themselves are not complicated, but when they’re arranged in this unique “wrapping” format, they challenge your mind and change your body. Throughout this book, the workouts keep evolving, with different workouts zeroing in on different problem areas, such as abs and butt.

My 15 Minutes to Fit plan gives you what you need to take control of your body. You will shed pounds and build toned, sexy muscle without having to buy any equipment or even purchase a gym membership. I’ve been showcasing my workouts on YouTube and websites for nearly a decade now, and I’ve honed my approach over that time. I’ve taken all of that self-experimentation and written this fitness book, which takes my approach to a new level. I’m taking the guesswork out of getting ripped.

Every day for an entire month, you’ll know exactly what to do, and you’ll also receive a little pep talk from me. You’ll be working out for 30 days straight, which may seem like a lot, but it’s manageable. Because these workouts require only your body to perform and because they take only 15 minutes, you can work out every day. My program is not like traditional weight training, in which training days need to be separated by rest days. There’s no need to be worried about overdoing it here.

For the workouts to create their magic, you also need to square away your diet. This book will help you in that regard because I provide detailed instructions in later chapters. The goal is for you to learn how to eat right naturally, without making it an obsession.

The workouts will give you a great-looking body and enhanced physical strength as well as inner calm. Challenging workouts are my form of daily meditation, as strange as that sounds. I’ve always had a hard time sitting still and meditating by just focusing on my breath, the way yogis teach. I can’t fathom how people sit motionless thinking of nothing for 10 or 20 minutes at a time. My mind just won’t settle down in that situation. But a funny thing happens during my short, intense workouts: I push all the negative energy out of me by tearing it up during my workout, and then I enjoy the relief that comes after the last rep. I’m so “in the moment” that nothing else occurs to me. That’s the form of meditation I love, and that’s why I can never give up on my fitness. It’s as much mental as it is physical for me. These high-intensity workouts produce the high that comes with the endorphin release associated with being in the zone—let’s call it the “Zuzka Zone.” I’ll show you how to get there throughout the book. I also love the bliss and calmness that come afterward. That’s part of why I train.

I don’t pretend my workouts are easy. Nor do I make them out to be a secret concoction made in some mysterious or magical exercise laboratory. What I do emphasize are efficiency and hard work. By hard work, I don’t mean grueling, backbreaking routines, either. I mean effective, intelligent workout plans that offer visible results.

I train 15 minutes a day, but you may question whether that is realistic for you. Initially, if you can’t sustain 15 minutes of high-intensity training, do it as long as possible, and then finish out your 15 minutes with easier work to encourage endurance. Eventually you will increase the amount of time you can train with high intensity. Let’s say you’re 35 pounds overweight. Chances are that you’re not as fit as I am—not yet, anyway—and initially don’t expect to exercise at the level of intensity that I now sustain for 15 minutes. After even a minute or two, you might be feeling a little winded. You may even feel a bit overwhelmed. That’s fine. Do these workouts at your own level of “high” intensity, and you’ll find you have more stamina with each new workout.

As a beginner, you have an advantage I no longer have. When you first begin working out and eating more health...

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Description du livre Penguin Putnam Inc, United States, 2016. Paperback. État : New. Language: English . Brand New Book. YouTube workout video star Zuzka Light presents her long-awaited debut fitness book, with a 30-day fitness regime of powerful, effective 15-minute workouts. Filming first from a tiny basement in Prague, and eventually settling in Los Angeles, Zuzka Light has single-handedly ushered in the YouTube fitness revolution. Viewers love Light for her short, ferociously effective workouts and her in-the-trenches, never-give-up positive attitude and she s racked up more than half a billion views to prove it. Now, finally, comes 15 Minutes to Fit, Light s hotly anticipated debut, with a 30-day fitness plan guaranteed to burn fat and build ripped muscles. Based on innovative high-intensity interval training, the workouts in 15 Minutes to Fit are designed to be done anywhere, anytime (no fancy gym equipment necessary), in just 15 minutes a day. This book takes the guesswork out of the workout, providing: A 30-day workout plan to whip your body into shape in 15 minutes a day or less A companion meal plan, with delicious and healthful recipes for each day Step-by-step photographs throughout to illustrate proper form for the workouts Quick facts on health and nutrition to help readers separate fact from fiction Support and motivation from Light, who overcame many obstacles to become the female face of fitness As Light says, Give me 15 minutes a day and I ll give you a badass body. Coauthored by New York Times bestselling author Jeff O Connell, 15 Minutes to Fit is the book legions of fans have been waiting for. N° de réf. du libraire AAT9781583335826

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Description du livre Penguin Putnam Inc, United States, 2016. Paperback. État : New. Language: English . Brand New Book. YouTube workout video star Zuzka Light presents her long-awaited debut fitness book, with a 30-day fitness regime of powerful, effective 15-minute workouts. Filming first from a tiny basement in Prague, and eventually settling in Los Angeles, Zuzka Light has single-handedly ushered in the YouTube fitness revolution. Viewers love Light for her short, ferociously effective workouts and her in-the-trenches, never-give-up positive attitude and she s racked up more than half a billion views to prove it. Now, finally, comes 15 Minutes to Fit, Light s hotly anticipated debut, with a 30-day fitness plan guaranteed to burn fat and build ripped muscles. Based on innovative high-intensity interval training, the workouts in 15 Minutes to Fit are designed to be done anywhere, anytime (no fancy gym equipment necessary), in just 15 minutes a day. This book takes the guesswork out of the workout, providing: A 30-day workout plan to whip your body into shape in 15 minutes a day or less A companion meal plan, with delicious and healthful recipes for each day Step-by-step photographs throughout to illustrate proper form for the workouts Quick facts on health and nutrition to help readers separate fact from fiction Support and motivation from Light, who overcame many obstacles to become the female face of fitness As Light says, Give me 15 minutes a day and I ll give you a badass body. Coauthored by New York Times bestselling author Jeff O Connell, 15 Minutes to Fit is the book legions of fans have been waiting for. N° de réf. du libraire AAT9781583335826

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