Issue Date: January 6, 2008

In this article: Resolve to ... eat breakfast Resolve to ... firm up your core

HAPPY NEW YEAR

Resolve to get healthy

Even if you've tried everything else, FitSmart Contributing Editor Jorge Cruise's 12-Second Sequence may be the secret you need to keep this year's fitness resolutions.

Another new year has arrived, and no doubt many of us are starting to dig out from under the holiday rubble and wondering just how much damage we did to our bodies as we feasted our way through fete after fete while our gym shoes gathered dust and our workout schedules fizzled.

The good news? Resolving to make a positive change in health and fitness has never been easier, as evidenced by FitSmart Editor Jorge Cruise's new book, "The 12-Second Sequence." In it, Jorge outlines how exercising just twice a week can yield measurable results if done the right way.

But becoming healthier requires that we make smart changes in other areas of our lives, too -- in what we eat and in our attitudes. So we asked Jorge to share tips on how to make this new year the best one yet for our bodies, inside and out.

Is it healthy to approach a life change with a resolution-based mind-set? A lot of people make resolutions, but few seem to stick to them.
Well, there's nothing wrong with making a resolution. We have a natural momentum at the beginning of the year to want to get in shape. So if you're ever going to commit, this is the best time because the wave is going in that direction and you aren't the only one out there on the surfboard. But if you say, "I'm going to get in shape," yet you don't choose a plan that's convenient and realistic, you are more likely to give up before too long. And that's the thing that we need to avoid.

If you are ready to commit and make this resolution, diet will be key. What are the top changes you should make in your kitchen?
You need good sources of lean protein, such as eggs, low-fat or non-fat cottage cheese, fresh fish and white-meat chicken. Whey protein is also great. People who eat good protein are fit and lean.

You should stock up on good complex carbs, such as whole grains. And avoid anything that has refined white flour or sugar. That stuff makes food taste good, but it doesn't support a fit lifestyle.

Fat helps satiate hunger. And certain fats, like the omega-3 fatty acids, aid in the tissue development of muscles. But there is good fat and bad fat. The key things to dump out of your kitchen are all trans fats, which are found in foods such as cakes, chips, crackers and doughnuts. Instead, rely on extra-virgin olive oil and refrigerated flaxseed oil.

Making a resolution also means changing your mind-set. Advice on how to succeed at that?
It's really about making yourself a priority. That's a radical shift for some people because they think, "My kids, my spouse -- I have to be there for them." But you can't be there for them if you aren't taking care of yourself. Make yourself a priority, and don't feel bad about it. Because it's a good thing.

Also, lose the mind-set that you have to get fit alone. Create a system of people who will support you -- at the gym, in person or even by phone or e-mail. That is invaluable. I want to support you, as well. At 12Second.com, I will be offering free video coaching and encouragement every day to help you stay on track.

"The 12-Second Sequence" refers to the time it takes to do one repetition of any single strength- training or resistance-training exercise in any of the workouts I've designed.

Finally, don't give up completely if you reach a hurdle. Remember that if you have a bad day, the past doesn't equal the future. Don't get in a downward spiral if something goes wrong. Instead, move forward.

What are the top changes we need to make in our usual routines?
If you want to get in shape and stay in shape long term, you need to build lean muscle in your body. That's because lean muscle burns calories and revs your metabolism even when your body is at rest. In my new book, "The 12-Second Sequence," I outline a fast and efficient way to tone up and lose weight using just two 20-minute strength- and resistance-training workouts each week. Both weight training (like using free weights) and resistance training (using cords, rubber bands and exercise balls) exercises are the secrets to building lean muscle, which in turn burns fat.

The other key: Schedule your workouts. People who do not have a plan fail. Commit to it and really make that time important for you because it's where you're going to transform your life.

Most experts recommend we exercise at least five times a week for as much as an hour. So saying twice a week is enough -- that's going to raise some eyebrows.

I'm not disagreeing with those recommendations. I personally recommend exercising every day. But exercising every day is not realistic for most people. So my plan is designed for busy people who want to get fit and who desire to be healthy. I'm all about taking realistic steps. I'd rather give people a smaller challenge and have them actually follow through and do it.

So what exactly is "The 12-Second Sequence?" How does it work?
"The 12-Second Sequence" refers to the time it takes to do one repetition of any single strength- training or resistance-training exercise in any of the workouts I've designed.

Say, for example, today's workout includes biceps curls. Traditionally, you might lift super-heavy weight for many repetitions. Using "the 12-Second Sequence" method, however, you will lift lighter weight but do it more slowly, using a proven technique called slow cadence movement.

Specifically, you will take 10 seconds to lift the weight from your hip to your shoulder, then hold the weight at the point of maximum tension for two seconds (which employs another proven technique called static contraction) before returning just as slowly to the starting point.

Doing four biceps curls in this slow, controlled way is equal to doing many reps the traditional way. And, you can complete all of your biceps work in just 90 seconds, saving a lot of time. Each 12-Second Sequence workout includes 12 different moves and takes about 20 minutes total. Twenty minutes might not seem like a lot of time, but if you do the moves the way that I prescribe, you'll definitely feel spent when you're done. It will feel like you've finished a two-hour workout.

The plan takes you through two workouts per week for eight weeks, and if you follow it, I guarantee you'll lose weight, tone up and see amazing, extraordinary results.

Strength- and resistance-training is great, but what about cardio? Isn't that important, too?
Cardio is a great tool -- it is great for the heart, and it burns calories. The moves in every 12-Second Sequence workout are done in a circuit fashion with no rest in between, so there is a cardiovascular element to them, as well.

If you can do a little bit more, add a daily component of morning cardiovascular exercise. It will get your endorphins up and all that, because getting in shape is not just about changing the way you look.

However, the routine in the "12-Second Sequence" program is really about doing first things first: helping you build lean muscle quickly and efficiently so that you'll be able to burn calories and fat, whether you are in -- or out -- of the gym. And then, if you have more time each week to exercise and can add additional cardio, good for you. It just gives you more of a benefit.

Getting fit will be a long road for someof us. Any last advice to help us stick toour resolution?
Rewards are key. We're all motivated by pleasure. We're all motivated by positive things in our lives. If you have a great week, reward yourself with something you've been wanting, but it shouldn't be food-based. If anything, it should be something where you're out experiencing life, something active that you haven't had the time to do. Go to a museum or a park, go dancing, or even play a silly game of tag with your kids. Because the more you can move, even doing fun things, the better you will feel. Exercise is a really powerful thing.

Meet Jorge
Jorge is on the road this month with his 12-Second Sequence Transformation Tour. Go to 12second.com to learn more.

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Resolve to ... eat breakfast

When you're on the go, it can be easy to skimp on -- or skip -- breakfast. So we asked Jorge Cruise to share a healthful breakfast for those days when time is at apremium. Resolve toeat this protein-packed breakfast up to three times a week for a month. Says Jorge of this smoothie and toast combo, "You'll save a lot of time and benefit your body with protein to build lean muscle, just the right amount of carbs to give you energy and nothing more, plus good fat in the form of flaxseed oil. It's like a muscle meal -- it'll help you stay lean and strong." Jorge created this meal just for our readers, but you can find more healthful recipes in "The 12-Second Sequence."

Chocolate Banana Breakfast Smoothie
2 scoops chocolate-flavored whey protein powder
1 medium banana
1 cup ice
1 cup non-fat plain yogurt
1 cup skim milk

Combine all ingredients in a blender and blend until smooth. Pour into two tall glasses and serve immediately.

Serves 2
Per serving: 263 calories, 32g carbohydrates, 32g protein, 2g fat (1g saturated), 20mg cholesterol, 2g fiber, 196mg sodium

Heart-Healthy Toast
2 slices whole-wheat bread, toasted
2 tsps. flaxseed oil, divided

Drizzle each slice of toast with 1 tsp. flaxseed oil. Place each slice on a separate plate and serve.

Serves 2
Per serving: 110 calories, 14g carbohydrates, 3g protein, 6g fat (0.4 g saturated), 0mg cholesterol, 2g fiber, 160mg sodium

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Resolve to ... firm up your core

Ab Roll on Swiss Ball

Here's a resolution that your body will thank you for. Resolve to do this core-strengthening move twice a week for one month. Created by Jorge Cruise just for our readers, it works everything from the upper abs to the transverse abs, which wrap around your body from front to back. The payoff? "Strengthening your core will help improve your posture, support your lower back, prevent injuries and make your whole body stronger since it operates as the body'scenter," Jorge explains.

1. Kneel on a mat and cross your feet behind you. Place a Swiss ball in front of you, make fists with your hands, and roll forward as you extend your arms over the ball. "Feather" your breathing (take a deep breath in before beginning the exercise and follow with short, controlled, exhaled bursts) as you roll out through a count of 10 seconds, keeping your back straight, head up and abs tight.

2. Hold at the maximum tension point, when you're fully extended, for two seconds. Return tostarting position through a count of 10 seconds. Without resting, repeat three times.

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Cover and cover story photographs by Tim Mantoani for USA WEEKEND
Grooming by Barbara Farman, Cloutier; Styling by Veronica Alexandra