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The 90-Second Fitness Solution by Pete Cerqua (2009, Paperback)
Pete Cerqua
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The 90-Second Fitness Solution: The Most Time-Efficient Workout Ever for a Healthier, Stronger, Younger You
Pete Cerqua
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The 90-Second Fitness Solution: The Most Time-Efficient Workout Ever for a Healthier, Stronger, Younger You
Pete Cerqua
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The 90-Second Fitness Solution
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The 90-Second Fitness Solution
Reviews 
Perfect for me!
20th May 2010
I wanted to do strength training but I HATE the gym and I don't have a lot of spare time. Now I can actually do something good for myself instead of just thinking about doing something good for myself and feeling bad when I didn't!
Love it
08th May 2010
I haven't read the whole book, but I did start the first chapter and was inspired to start doing some the exercises immediately! Tips on food, quick exercises and recipes.
C'Mon is this for real?
17th November 2009
When I received Pete Cerqua's book The 90-Second Fitness Solution in the mail, I have to be honest, I snickered. I thought, `Here is another gimmick that doesn't work.' Frankly, if you have been reading my blog, you know I'm not into the `quick fix` mentality of health. So, the title `The 90-Second Fitness Solution` was a bit of a turn-off.
Pete Cerqua, a NYC based Personal Trainer, attempts to get us to do the unthinkable...be fit in 90 seconds. Look, the reality is, everyone needs a gimmick to get people's attention. And the title of the book, in this case, is a bit of a gimmick. You are NOT going to be fit in 90 seconds alone. However, the principle behind the book, does revolve around a 90 second concept. This is the scoop:
1. What 90 Seconds Really Means: In short, Pete Cerqua's The 90-Second Fitness Solution is to take strength training's conventional 2 to 3 sets of 8 to 15 repetitions of a single exercise, and convert them into a single 90 second exercise. The exercises require you to either hold a position for 90 seconds, to do one repetition in steps within 90 seconds or to do no more that three repetitions within 90 seconds. Essentially, this concept adopts the isometric approach to exercise. Isometric exercises rely on your larger muscles becoming tired, and as a result, engages other muscles to keep you in a position. Basically, you are killing a few muscles with one exercise.
2. The Workouts: Pete Cerqua provides four different workouts. Home routines Level 1, Level 2, and Level 3, and a Gym routine. Truth be told, the efficacy of these routines is completely dependent on your current level of fitness. If you are in good shape, have been strength training and have been doing so regularly, Home Levels 1 and 2, more likely than not, are not going to challenge you. If, however, you are at a low fitness level, and find exercise to be extremely distasteful, these Levels will definitely kick your butt, and will do so in a short amount of time. Home routine Level 3 and the Gym routine, however, will most likely challenge a person who is already in good shape. This is how long each routine takes:
* Home Routine Level 1: 3 minutes / 5 days a week / 15 weekly minutes
* Home Routine Level 2: 9 minutes / 3 days a week / 27 weekly minutes
* Home Routine Level 3: 10 1/2 minutes / 2 days a week / 21 weekly minutes
* Gym Routine: 12 minutes / 2 days a week / 24 weekly minutes
3. What Else?: Pete also provides a few other pieces of the health puzzle. He couches them in `The Four Secrets of Success'. The secrets include nutrition advice, along with recipes to help individuals eat right. I'm a big fan of the recipe: Nicholas's Apple-Banana Shake. Additionally, he touches on nutritional supplements and stress management.
4. Voice: Although, at times, Pete can sound a little salesy in his book, it is understandable as to why. His method is a bit unconventional; and just like I was skeptical, he knows others will be too. Throughout his book, Pete uses real life examples of people who have gone through his methods and have succeeded. Those success stories are key to making his case and can inspire those who feel frustrated from a lack of results with their current fitness routine.
5. Who Should Buy the Book: Pete is definitely speaking to the busy individual, who doesn't enjoy exercise and wants to find a low-budget, gym-free routine that gives them some benefit. If you are really well-informed, are happy with your exercise routines and find them effective, you may not necessarily gain huge insights, but still may want the book, just to get some new perspective.
Although originally skeptical about the The 90-Second Fitness Solution, I think Pete Cerqua has provided some great basic information for the exercise leery. Further, his solution is founded in strength training, which I believe is hugely impactful to being in shape. A lot of the exercises are great strength builders and his nutrition advice is sound. I'd recommend the book highly if you are looking to workout at home, don't want to spend a lot of time or money to get in some exercise, or need a good kick in the pants to get moving.
Brett Blumenthal
Author of "GET REAL" and STOP Dieting!
Some good, Some not so good!
29th September 2009
This is either a really good book or a better than average book, depending on your perspective. If I were new to fitness or the methods offered in this book I would consider it a pretty good overall book. However, having been involved in exercise and particularly High Intensity Training (which is what the methods in this book are based on) for over 20 years I would say that it's just better than average.
The training methods are very good, although they are just a combination of static holds and slow reps, neither of which is new and neither is the combination of the two. However, having said that, this is a good book for introducing beginners to this method of training. It avoids the deep scientific whys of this method and gets right into the exercises. The exercise section is the best section in the book.
I have some small issues with a few of the things the author says throughout the book...
1)The author claims that his method of training is safer than standard slow reps because it minimizes momentum. It is true that it minimizes momentum but no better than any of the other slow rep methods being taught out there. His method is no safer and no more dangerous.
2) He claims that slow reps were developed for bodybuilders but he discovered that they actually make a person smaller, not bigger. He is wrong on both accounts. While slow reps were used in exercise history by bodybuilders and powerlifters, they gained popularity by being used in a research project to train women with osteoporosis. They have also been used for years to add muscle and strength to both men and women. Do a search for Ellington Darden's books for details- including "Big","Six-Week Fat to Muscle Makeover", "Hot Hips and Fabulous Thighs", just to name a few.
3) To validate his training method he compares it to standard exercise programs to show how it is more efficient. While that is absolutely true, but if you compared his method to an average slow rep workout you would find that it's not any more or any less efficient. In fact an average slow-rep set takes between 45-75 seconds compared to Pete's 90 second sets. He also has an article on his website titled "Don't Call Us Superslow" where he talks about the differences between his method and one of the most well-known slow rep methods available. In the article he misleads the reader into thinking that his method takes less time than the other when in fact it's just the opposite. Slow reps speeds vary between 15-20 seconds per rep, depending on whom you ask. The reps range between 3-5 for a TUL of minumum 45 seconds at the bottom of the range or a maximum of 75 seconds at the top of the range using 15 second reps. The time would be 60 seconds at the bottom and 100 seconds at the top of the range if using 20 second reps. While the author's methods might be a tad bit shorter (10 seconds) than those that use 20 second reps, it's still nowhere near the 3 minute time that the authors suggests it takes in his article.
While the method the author promotes is solid I do question his inclusion of a couple of the exercises. For example, sits-ups can and should be replaced with crunches. Sit-ups overemphasize the hip flexors and are believed to increase potential lower back problems. I personally experienced this issue as a teen. I performed sit-ups as part of my raining program and had pretty bad lower back pain most of the time. Once I eliminated the sit-ups it eliminated the back problems. Hindu squats also increase the potential for injury to the knees. A standard flat-foot squat would be a safer exercise than Hindu squats.
I am not a fan of the liquid diet that the author recommends. While it will obviously assist in rapid weight loss, it's likely the loss will be others things besides fat, such as water and possibly even muscle.
I really like the book for promoting simple and efficient strength training for weight loss and overall health. However the issues I have with it prevents me from giving it a better rating.
NOW SIT AND PLANK! DO YOU HAVE 90 SECONDS?
07th September 2009
The 90- Second Fitness Solution, is a dynamic and full of personality book. Easy to read and understand.
I like the writer's style. It has a great blend of fitness, lifestyle, and training knowledge.
Now you can access your own Personal Trainer and Lifestyle Coach, just by opening a book.
My Cyber Gym members are all in agreement this is a "must buy book" for all fitness levels.
"The 90-second Fitness Solution" "The Most Time-Efficient Workout Ever for a Healthier, Stronger, Younger You!" DESCRIBES IT ALL!
Reviews supplied by customers at Amazon.com
