Pure Physique: How to Maximize Fat-Loss and Muscular Development
Pure Physiqueis for anyone who ever felt they should be getting more from their efforts in and out of the gym. This book will teach you how to put together an exercise and nutrition program that is truly tailor-fitted to meet your individual needs and goals. Unlike other books that provide fad diets and canned workout routines, Pure Physiquewas designed with the individual in mind. With this book, you will finally be able obtain the leaner, more muscular body you’ve always wanted.
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Optimum Health,
Pure Physique – Second Edition
Maximize Weight Training Regimen
by Michael Lipowski
President of the Int’l Association of Resistance Trainers
Reviewed: Dr. Joseph S. Maresca
____________________________________________________________
A thesis of the book is to get the most from the least amount
of exercise necessary while providing for adequate rest
and maximum recovery.
“Basically, muscle building is contingent upon the effectiveness
of a workout in stimulating growth and the time given
to recover from the workout.”
The author stresses our uniqueness and; as such, advises us
to craft a training schedule tailored to individual needs.
High training intensity is extolled because muscles grow
in response to stresses.
The book breaks down the three classic muscle fibers.
FT or fast twitch muscles are larger , more massive and
less able to tolerate a high work volume.
ST or slow twitch muscles are small in size but slow
to produce fatigue. Mixed fibers have both FT and ST
characteristics.
FT muscles benefit from exercise that places them
under maximum strain. (30-50 seconds)
ST or slow twitch muscles benefit from muscle training
in the 80- 120 second range of Time Under Tension (TUT).
More importantly, the author discusses the physical
differences between ectomorphs (thin people), endomorphs
(thick body frames) and mesomorphs (medium build with
high muscle and modest body fat).
The author finds that it is best to eat every 3 hours and
to spread the caloric intake as evenly as possible.
The meals should be small but nutritious to stabilize blood
sugar and keep us in an anabolic state (macromolecular synthesis)
by providing muscles with nutrients for continuous repair
and growth.
The book provides 6 classic lessons to peak for weight competition:
o Lesson 1 is that you cannot overload on carbs.
o Lesson 2 is that you look your hardest when carbs are low and
water is high.
o Lesson 3 is to maintain adequate glycogen (carbs) levels
so that the muscles remain full.
o Lesson 4 is that you need sodium to preclude decreased blood volume.
o Lesson 5 is to drink water throughout the day.
o Lesson 6 is to start early to adjust your peak accordingly.
This volume would be an excellent acquisition for the
personal fitness training library.
The book is recommended highly for physical trainers
and trainees alike.
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|Trainer offers unique ways to improve your physique,
The first thing I noticed about this book is that it seems to be geared toward those wanting to look good rather than those seeking good health. While it can be argued that they’re the same, they’re not really. But that isn’t a criticism of the book because there are many folks, perhaps you, who are basically interested in getting lean and building muscle and the health benefits are secondary.
The book, while well written, is not written in what I consider a conversational tone. It’s more like a text book. Again, this is not necessarily a criticism. There is no right or wrong way to provide information. It’s merely an observation.
The author tells us what we’re beginning to understand — that we should train at a high intensity in fewer workouts. He says that muscles fail to grow if we exercise too much. About thirty minutes several times a week is his prescription.
Training, he says, should be effective. “Aside from the aesthetic reasons, exercise is meant to help build and strengthen our bodies so we can better defend ourselves against outside stressors and continue functioning at an adequate level. So, it is ironic that what we use to build up our bodies is the same thing which can tear them down. The more we exercise, the more resources we exhaust and the fewer are available in the future when we need them the most. That’s why it’s important for our training to be effective in getting us the results we want without exhausting our resources.”
The author says the training program should fit your needs and that you should not try to fit into a laid out fitness program. In other words, there is no one-size-fits-all when it comes to how we workout. Each of us is unique and has unique needs. I think this is a critical part of training and it’s very much a part of the way the author deals with his subject.
Breaking out from other fitness writers and trainers, the author describes how we should train according to the type of muscle fiber we have. He calls this TUT (time under tension.)
“Muscles that are predominately FT will respond best to exercise that places them under maximum strain (tension) for 30-50 seconds.” I’ve not read this anywhere else and found it quite interesting.
I found the part on nutrition accurate and helpful. But you have to be willing to keep track of your eating and really get it in hand. If you’re young and looking to get buff, this is great. Older people will find it boring and rather useless. The older we get the less inclined we are to track everything we eat.
This is a good book for anyone wanting to have the best looking body they can get.
- Susanna K. Hutcheson
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|PURE PHYSIQUE,
Among numerous articles and treatises that I have studied on sports nutrition and lean mass acquisition and maintenance PURE PHYSIQUE excells in identifying and presenting the subject in astute detail and clarity in content, chapter organization and order of presentation. I believe that any motivated sports and physique enthusiast can understand and learn how to attain their best possible outcome using this book as a foundational tool in their quest for how to do it. I found in it gems that I apply personally as well as in my practice of family, occupational and sports medicine rehabilitation and nutrition. In both my personal and professional opinions Author Michael Lipowski excelled above and beyond with this book.
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