minutes, twice a week. How does it work? It
combines proven resistance-training techniques to create a revolutionary method to help
you effectively and efficiently build new lean
muscle. Using what I call Cont rolled Tension™,
the 12-Second Sequence engages all of your
muscle fibre types when you work out.
The only way to create new fat-burning
lean muscle tissue is to fatigue all three different fibre types of skeletal muscle—achieving
what’s called full muscle saturation. When you
fully saturate muscle tissue, you create denser,
stronger muscle that increases your metabolism and gives you a firm, toned body.
JORGECRUISE. COM, INC.
Controlled Tension consists of two techniques: slow cadence lifting and static contraction. With slow cadence lifting, an exercise
movement is slowed to a 10-second count,
allowing you to complete an exercise with a
controlled, fluid movement. This technique The Costco
creates less stress on joints while increasing Connection
lean muscle tissue faster than traditional resis- The 12-Second Sequence
tance training methods. is available at most Costco
Static contraction also helps you reach warehouse locations.
full muscle saturation—not by working
harder, but by working smarter. It is based
on a “static,” or motionless, hold at a stra- Circuit training for the whole body
tegic point in an exercise movement— The last component is the bonus part of
referred to as the maximum tension point, this program: circuit training. Circuit training
or MTP, with this program. This point is is when several exercises are arranged in order
simply the one that creates the most stress and done consecutively without any rest. It
on your muscle. allows you to get a full-body workout in a com-
When you combine slow cadence lifting for pressed amount of time. Plus, it adds a funda-
10 seconds with a “static” two-second hold, you mental cardio element, which keeps your heart
achieve Controlled Tension, the key element to rate up and helps you burn more calories.
creating results with the 12-Second Sequence. My firm belief is that you will experience
benefits from the 12-Second Sequence almost
immediately. Within the first week, you will
notice increased energy and your muscles will
feel more fatigued faster than with other exercise programs. After two weeks, you will
notice your waist shrinking and your pants
will start to feel a little baggy—a result of lean
muscle tissue sculpting and toning your body
and replacing bulky fat tissue. Complete the
eight weeks of the program and you will be in
your best shape ever. C
Shrink your waist for a healthier you
By Jorge Cruise
IF YOU’RE LIKE MILLIONS of other people,
I bet there’s one thing that has eluded you for
years: a flat belly. While we all want a trim
waistline because it looks good on the beach,
the quest shouldn’t be just about vanity.
Excess abdominal fat has been linked to serious health issues, such as type 2 diabetes, high
blood pressure, heart disease, cancer and
strokes. If you can get rid of belly fat, you can
reduce the risks of developing those mala-dies—and improve your overall health.
You’re probably thinking, “OK, but how
do I find enough time in my busy life to get a
flat belly?” The answer is a new exercise
method I developed called the 12-Second
Sequence™. Here’s a sneak preview.
Replacing fat with muscle
Your first goal should be to replace fat in
your body with lean muscle tissue. Why? Fat
is considered a “lazy” tissue because it uses
very little energy.
Muscle, on the other hand, is the most
metabolically active tissue in your body. The
more lean muscle tissue you have, the higher
your resting metabolism.
And here’s the good news: As you add lean
muscle tissue, you increase your resting
metabolism and burn more calories, even
while doing nothing at all! This includes burning fat in places like your belly. How do you
build lean muscle? It’s easier than you think.
How it’s done
The 12-Second Sequence will help you
shrink your waist in two weeks—all in just 20
THE BICYCLE CRUNCH is a great exercise to
attack a big belly. Here’s how it works.
Lie flat on your back. Place your hands behin d
your head and raise your heels about 2 inches
from the ground, keeping your chin up and abs
tight throughout the exercise. Bring your right
elbow to your left knee and feather your breathin g
(take a deep breath in before beginning the exercise and follow with short controlled bursts; repe at
throughout exercise) as you rotate to the other side
for a count of 10 seconds. Hold and squeeze for 2
seconds at the maximum tension point (where your
left elbow meets your right knee). Lower to starting position through a count of 10 seconds. Without
resting, repeat three times.—JC
Attacking the abs
Jorge Cruise is a popular wellness expert
for busy people. He is the author of The 12-
Second Sequence and the New York Times
bestsellers 8 Minutes in the Morning and
The 3-Hour Diet. He coaches clients daily