Body by Science Book Summary - Body by Science Book explained in key points
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Body by Science summary

Doug McGuff, John Little

A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week

4.5 (444 ratings)
22 mins

Brief summary

Body by Science by Doug McGuff and John Little is a fitness book based on scientific research that challenges traditional exercise methods. The focus is on high-intensity strength training with fewer repetitions and greater intensity to achieve maximum results in less time.

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    Body by Science
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    Not all physical activities result in a healthier body.

    Greece, 480 BC. The united forces of Athens and Sparta defeat the invading Persian army at the Battle of Marathon. Generals give a young courier named Pheidippides an important task: to deliver the good news back to the capital. 

    Elated, he sprints the 25 miles to Athens. It only takes him a few hours, and his run becomes legendary. We still remember it as the first marathon. Surely, someone as fit as Pheidippides must have lived a long, healthy life? 

    Unfortunately, no. As soon as he arrived, the young courier collapsed and died. 

    His fate tells us something really important about how the human body works. This lesson is that exercise, fitness, and health aren’t always connected. In the following blinks, you will learn what modern science tells us about fitness training, and why running marathons – like Pheidippides did – may not be the best thing for your overall health. 

    The key message here is: Not all physical activities result in a healthier body.

    So, what does it mean to be healthy? Surely science would have an answer to such a basic question, wouldn’t it? Well, as it turns out, you can pore through hundreds of medical texts, and you’ll probably find hundreds of theories. Still, in general terms, being healthy means being free of disease and having a body that naturally balances its internal chemical processes.

    Two of these processes are really critical. They are called catabolic and anabolic. Catabolic processes are all about breaking things down. Turning proteins into energy would be an example. Anabolic processes are the opposite. They’re all about building things up. This includes growing muscle or producing hormones. 

    A healthy body will balance its catabolic and anabolic activities.

    There’s a common misconception that all forms of physical activity will keep a body healthy. Sadly, this isn’t true. Some activities will make you fitter, which is to say better at withstanding the pressure of physical challenges. But these activities won’t necessarily improve your overall health. 

    Let’s look at long-distance running, for example. It will certainly make you faster, but there are trade-offs. Runners can develop serious health issues. Their knees can get damaged, their spines can degenerate, their hearts can develop unhealthy rhythms. This is because long-distance running supercharges the build-up of some parts of the body. But, in return, it also speeds up the degradation of other organs. So, over time, you end up with an imbalance.

    But there are things you can do to improve your body’s overall fitness; to maintain the balance of catabolic and anabolic processes. This is true exercise, and in the next blink, we’ll take a closer look at what it looks like. 

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    What is Body by Science about?

    Body by Science (2009) is a comprehensive guide to building muscle. This handbook is driven by data, and it offers a scientifically proven approach to sculpting a fitter, firmer body. All you’ll need is a few minutes a week.

    Body by Science Review

    Body by Science (2009) is a comprehensive guide to high-intensity training and its transformative effects on the body. Here's why this book is worth reading:

    • Full of scientifically-backed insights and cutting-edge research, it equips readers with the knowledge to optimize their workouts and achieve maximum results.
    • By challenging traditional exercise paradigms, the book presents a revolutionary approach to strength training that promises greater efficiency and effectiveness.
    • With its emphasized focus on recovery and the body's physiological responses, the book ensures a safe and sustainable training routine, preventing injuries and burnout.

    Best quote from Body by Science

    The fitness worlds misplaced focus on the cardiovascular system needs to be redirected to the muscular system.

    —Doug McGuff, John Little
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    Who should read Body by Science?

    • Fitness buffs looking to optimize their routine
    • Couch potatoes eager to amp up their physical activity
    • Anyone curious about the science of building up muscle

    About the Author

    Doug McGuff, MD, is an expert in emergency medicine and former chief resident at the University of Arkansas for Medical Sciences.

    John Little is a fitness expert and owner of Nautilus North Strength & Fitness Centre. In addition to training athletes, he also publishes fitness books. Mr. Little is the author of The Time-Saver's Workout and The Warrior Within: The Philosophies of Bruce Lee.

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    Body by Science FAQs 

    What is the main message of Body by Science?

    Body by Science provides a scientific approach to fitness, emphasizing intensity and efficiency in workouts.

    How long does it take to read Body by Science?

    The estimated reading time for Body by Science is several hours. The Blinkist summary can be read in just 15 minutes.

    Is Body by Science a good book? Is it worth reading?

    Body by Science is worth reading as it offers science-backed insights and a time-efficient workout method.

    Who is the author of Body by Science?

    The author of Body by Science is Doug McGuff and John Little.

    What to read after Body by Science?

    If you're wondering what to read next after Body by Science, here are some recommendations we suggest:
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    • The 12-week Fitness Project by Rujuta Diwekar
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    • The 4-Hour Body by Tim Ferriss
    • Eat It! by Jordan Syatt and Michael Vacanti
    • Super Human by Dave Asprey
    • The 48 Laws of Power by Robert Greene
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