Advance Praise for Fitter Faster: “These workouts by Brad Kolowich are effective!”—Hines Ward, former NFL wide receiver and Dancing with the Stars winner “Fitter Faster is the perfect real-world resource for both beginners and avid exercisers. The easy-to-do workout routines will change the way you think about exercise. Packed with myth-busting tidbits and tons of tips, this book will inspire you to get going and keep moving!” — Lisa “Hungry Girl” Lillien “This book eliminates all the excuses and obstacles to getting in shape. Using a science-backed approach, it’ll help you get the fitness results you want without spending a lot of time.” — Joe Decker, “World’s Fittest Man” — Guinness World Record Holder Do you struggle to get in shape? Are you too busy, too tired, or too unmotivated to keep up a routine? Fitter Faster breaks down every barrier to achieving a strong, healthy body—no gyms, fads, or major time commitments required. Backed by the latest findings, Fitter Faster debunks exercise myths, explains what delivers the biggest impact in the least amount of time, and offers easy-to-follow workouts for all shapes, sizes, ages, and levels. Blending aerobic conditioning with strength training and stretching, the Fitter Faster method helps tone your body, lift your mood, and build a healthy lifestyle you’ll never give up. With Fitter Faster you’ll be able to: • Save time: Slash workout lengths using high-intensity interval training (HIIT), along with illustrated, time-efficient strength-training routines for beginner, intermediate, and advanced-level users. • Get results: Burn fat, boost strength, increase endurance, and improve your health with a well-rounded plan that’s proven to work. • Make it fun: Choose your favorite activities, vary your routines, and learn tricks to reduce boredom and stay motivated. • Exercise anywhere: Work out in your home, outdoors, at the gym, or on the road with little or no equipment required. • Enhance your workouts: Tap the latest science about what time of day is best for exercising, whether running hurts your knees, how to combat muscle soreness, which protein supplements to take, and much more. Robert J. Davis, Ph.D., is an award-winning health journalist whose work has appeared on CNN, PBS, WebMD, and in The Wall Street Journal. The president of Everwell, he hosts its myth-busting “Healthy Skeptic” videos, viewed by millions each month. Brad Kolowich, Jr. is a certified personal trainer whose celebrity-packed client list includes actors, athletes, and TV personalities. He has been featured in fitness magazines and recognized as one of the “Best Bodies of Atlanta.”
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CONTENTS CHAPTER 01. Introduction 1 PART 1: Get Ready: How to Motivate Yourself and What to Buy 7 CHAPTER 02. Why Bother? 9 CHAPTER 03. Avoid Off-Ramps31 CHAPTER 04. Gear Up 45 PART 2: Get Smart: What You Need to Know about Aerobic Exercise, Strength Training, and Stretching 61 CHAPTER 05. Take It to Heart 63 CHAPTER 06. Muscle In 77 CHAPTER 07. Stretch Out 89 PART 3: Get More Out of Exercise: What to Eat and How to Prevent Pain 101 CHAPTER 08. Eat and Run 103 CHAPTER 09. Feel No (Bad) Pain 119 PART 4: Get Going: The Fitter Faster Plan 135 CHAPTER 10. The Workouts 137 References 195 Index 221
Robert J. Davis is an award-winning health journalist whose work has appeared on CNN, PBS, WebMD, The Huffington Post, and in The Wall Street Journal. The president of Everwell, he hosts their myth-busting “Healthy Skeptic” videos, viewed by millions each month. Brad Kolowich, Jr. is a Certified Personal Trainer whose celebrity-packed client list includes actors, athletes, and TV personalities. He has been featured in fitness magazines and recognized as one of the Best Bodies of Atlanta.
