Matt Fitzgerald’s book The Endurance Diet is probably the best book on basic nutrition for endurance athletes.
Though Matt has written other books on fueling races and workouts, and maintaining an ideal weight for running, his field research of elite athletes around the world finally put together all the pieces of his knowledge into a system to help you assemble a sustainable, repeatable training diet that will effectively fuel your workout while maintaining a healthy weight and lifestyle.
The book goes into more useful detail on what these are about, but Fitzgerald says all elite athletes eat successfully around key core habits: To eat a healthy variety of foods, provided they are high quality, to eat a lot of carbs, get enough to eat, and to eat “individually”, aka eat the diet that works for you rather than eat someone else’s prescribed diet.
It’s a full body circuit training program that mixes a variety of compound squats and plank movements (like burpees) done as fast as you can properly do them for 30-60 seconds at a time. None of the movements seem hard at first glance, or even as you begin the intervals. But after a few of them, the relatively untrained body begins to feel tired, and that’s when you realize you still have 15-30 seconds left.
Right now it’s probably a perfect program for me.
I want to improve upper body strength, core strength and overall flexibility that may help my running once I get back into training
I also want to improve my overall physique, which will never be a 10 out of 10 but could always use some improvement in muscle definition.
With marathon training complete, and no imminent goal races on the horizon prior to next spring, I have plenty of time to primarily invest myself in a valuable physical activity other than running.
I also am hesitant to re-invest in a gym membership (having let my most recent one expire right before the Chicago Marathon), and am not sure that pushing weight is the best way to improve my overall conditioning right now anyway. Eventually, I want to get back in the gym, but I think I can get more out of something else.
Plus, this allows me to develop some overall aerobic and anaerobic conditioning aside from running… which in a lot of ways should help my running.
Would I recommend it over other similar book/video-based programs like Body For Life, or 30 Day Shred?
It was very difficult for me to do, and stick to. Granted, while I wasn’t super active at the time I first tried it… I used to do yoga, Pilates, and perform theatre and dance, so I’m no stranger to intense floor exercise.
I still found the 30 Second Body workouts to be an ass-kicker. I found myself many nights turning to the stop-gap 5 minute workouts listed in the book, simply because after a tough workday I didn’t feel I had it in me to do a full longer workout. Being a lot better trained physically these days, I’ll probably stick to the full workouts every day this time around. But they are very demanding. They will loom large every night I go to do them.
Two things to Rosante’s credit:
My difficulty despite my other experience is proof that the workouts will challenge anyone. Someone in great condition will be challenged by them just as much as someone who doesn’t exercise otherwise.
The workouts don’t prescribe a minimum rep count: If for example it takes everything you have to do 2 of Adam’s designed 3-Point Plankers in 30 seconds, then that is all you need to do for that interval. You only do as many reps as you can physically manage with good form, as fast or as slow as you need to go.
The 30 Second Body still incredibly challenging, but it’s not like an aerobics class or a racing team workout where you may struggle to keep up with everyone else. You work at your own pace and capability, and that’s all you need to concern yourself with. In that sense, the workout plan can be done by anyone.
… provided you can safely do all the needed movements. Never mind good form (which Rosante doesn helpfully outline up front in the book). Some people can’t brace much of their weight on their hands for a plank movement. Some people’s knees or hips won’t allow for a compound squat exercise. Rosante does offer modification options for all the exercises to be done differently, but the more physical issues you have with key joints, the more likely this plan may not work for you.
I’m fortunate to be in good condition and able to do all of the movements, even if some moves are quite difficult for me. Some people meanwhile have wrist or shoulder or knee problems. Those folks, and even some who are not particularly athletic, may be better off with a more conventional workout plan.
Still, I really like the 30 Second Body program, and athletes looking for a cross training break from their pursuit of choice may get a lot of value from this six week program of intense circuit training. Non-athletes who feel ambitious, and promise to be careful about practicing the program, can also get a lot out of the 30 Second Body. That’s who Rosante originally designed it for, after all! Rosante is an accomplished personal trainer, so he has a pretty good idea of what people in general, let alone his clients, can handle.
As with any new exercise program, see your doctor, eat and rest right, be careful, blah blah blah: We’re adults. I think if you can handle doing a classic squat, push up, and burpee without your limbs exploding, you can get a lot of value out of Adam Rosante’s The 30 Second Body. I’m planning to do so myself this fall, starting about an hour ago.
Also, I need some bananas. My glycogen stores need some help!
The 30 Second Body is available at the link below: