Body by Science

Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week is a book written by Dr Doug McGuff (an American emergency medicine physician who also owns a strength training fitness facility) and John Little (who also owns a gym, and is an authorised Bruce Lee biographer). Body by Science is a form of high-intensity exercise with the specific goal of increasing fitness & strength in the most efficient way possible. The book explains in detail the science of this form of exercise.

The Goal
The goal of the workout is to trigger the body to adapt and improve cardiopulmonary and cellular metabolic efficiency and strength as efficiently, quickly and safely as possible. This is achieved by performing slow and continuous series of movement on each muscle group with the specific aim of reaching momentary muscular failure, ie to persist with the slow movements until the muscle fibres (specifically the fast-twitch fibres) fail and no longer function. The exercises are very intense, of short duration (12mins in total), and are performed every 7-14 days.

The Big Five Exercises
The Body By Science book describes a workout called the Big 5 which is five exercises performed on five gym machines that in total take around 12 minutes.

Bodyweight
It is possible to apply the Body By Science principles without using a gym or machines. Doctor James Steele, a lecturer at a British university, recorded a video of his own workout which relies on his own bodyweight, follows the Body By Science principles, but can be performed with little or no equipment.

ME/CFS
There is no evidence that Body by Science is beneficial for ME/CFS patients as there have been no studies. In fact like any form of exercise it risks causing an exacerbation of symptoms so must be approached with great care. It is highly likely to be unsuitable for all but the least severely affected.

Dr Sarah Myhill recommends ME/CFS patients consider a bodyweight form of Body by Science when they feel well enough.

Links

 * Body by Science - Official website
 * Body by Science - YouTube channel
 * Dr. Doug McGuff - Official website
 * Body by Science - Amazon (US)
 * Body by Science - Amazon (UK)
 * Body by Science - Goodreads

Learn more

 * Wikipedia - Doug McGuff
 * Wikipedia - John Little