8 Minutes in the Morning: A Simple Way to Shed Up to 2 Pounds a Week

by Jorge Cruise

Fitness trainer Jorge Cruise has helped 3 million cyberspace clients lose weight, and now he's headed for your bookshelf with the same goal in mind. In just eight minutes a day, says Cruise, you can drop two pounds of fat per week, change your shape, and gain muscle and energy. His secret formula: an inspirational "wake-up talk," followed by strength training two muscle groups per day, eating according to his "eating card" program, and keeping a journal. For exercise, Cruise presents a varied, 28-day program of illustrated exercises using dumbbells. Why the emphasis on strength training? While aerobics burns calories while you're exercising, adding muscle revs up fat burning at rest by increasing your metabolic rate. Every pound of muscle you gain burns an extra 50 calories per day. You'll look better and feel younger and more energetic, resulting in more activity, burning more calories, he says. Cruise's eating plan emphasizes "good" (omega) fats, complex carbohydrates, high-quality protein (low in saturated fat), and vegetables, with dairy, fruits, and "treats and cravings" in moderation. His "Eating Card System" gives you an allotment of portions from each of the food groups. If you're the kind who likes the regimentation of following a specific program every day, Cruise will get you moving, eating better, and losing weight. --Joan Price

Genres: Nonfiction, Health, Fitness, Self Help, Reference, Diets

Paperback

First published January 1, 2001

About the author

Jorge Cruise is a Mexican author, fitness trainer and proponent of intermittent fasting and low-carbohydrate dieting. He is the author of The Cruise Control Diet (2019) as well as books on The New York Times bestseller list: The 100 (2013), The Belly Fat Cure (2010), Body at Home (2009), The 12-Second Sequence (2009), The 3-Hour Diet (2006), and 8 Minutes in the Morning (2002).

Reviews

[Ali · Rating 3 out of 5]

2.5 stars round up to 3.
I like the introduction part of the book, very personal and nicely written.
But the rest is way too long with all the usual, obvious things.
The exercises are good in the sense that short and target-directed.

[Trace · Rating 4 out of 5]

I really like this program. Its quick, efficient and effective!

[Jennifer · Rating 4 out of 5]

I know, your thinking what the heck is 8 minutes going to accomplish? But overall this book does work pretty good. For 30 days you do 8 minutes of exercise in the morning, rotating between upper and lower body. The premise is to tone and build muscle in order to see a leaner body. Because muscle burns more calories than fat, the more muscle you have the more fat you will burn. The author explains why aerobics aren't the most effective way to lose weight, why starvation doesn't work and gives ideas for meals and snacks. Because I don't usually wake up in the "morning" I've only gotten to day 5 or 7 when I first tried this book, but I did notice a definite improvement. I plan to try this for 30 days sometime soon :)

[Hilary · Rating 4 out of 5]

This book is basically a weight loss plan (eating, lifestyle, exercise). I only used it for the exercise portion. Each day for 28 straight days there is a separate workout, focusing on different muscles each day. The exercises use weights, and sometimes a chair to lean or sit on. The exercises are simple and quick, and they do work the muscles well! I enjoyed this book (the work out section anyway!)

[Marsha Burdick · Rating 4 out of 5]

You might think that 8 minutes of exercise is insignificant but I've just finished my first 4-week exercise cycle and my joints and muscles are definitely stronger. I decided to use this book to get back in shape because it didn't require a lot of time and the routine changed everyday. This is my third try: I started in June and then again in September, but I committed to it again right before New Year's. I've decided to do another 4 weeks to get stronger.

I didn't concentrate on the diet part during the first 4 weeks. During my second exercise cycle, I plan to look at it more closely. Personally, I prefer Italian food, and that's pretty easy and healthy to start with. I think that if I can avoid eating sweets, I may really lose 2 pounds a week (which is the book's promise on the cover). My first complete 4 weeks caused me to lose 5 (but there was Christmas, New Year's and a birthday so I overate a lot).

This book discusses the problem of emotional eating and offers a solution. It shares a lot of success stories and the author's personal history. Motivation is another key topic, so it is a good choice for people who know that weight loss depends on more than just eating less and doing a few exercises.

[Stephen Paul Chase, Jr. · Rating 5 out of 5]

I remember this audiobook on CD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[Paige James · Rating 3 out of 5]

The workout plan seems easy and manageable, but the meal tracking system is more work than I’m willing to put in at this time.

[Diana S · Rating 4 out of 5]

Encouraging!

[Shirin Abdel Rahman · Rating 2 out of 5]

Nice book but you definitely need more than 8 minutes to stay in shape.

[Delonn Anderson · Rating 5 out of 5]

This book was wonderful. It motivated me to get moving. I read this quite a while ago, but I go back to it for information. His plan is very workable for those not used to moving their bodies much.

[Rebecca]

Quite thorough addressing mind, body and soul

[Reader · Rating 5 out of 5]

One of my favs on discipling myself maintaining body weight and strength training.

[Susan · Rating 3 out of 5]

I actually bought this book when I was on vacation. I try to stay healthy through exercise and diet and this man had the qualifications to write a book on the subject. It took me over a month to read this and try to digest it. I like the multiple components of his plan: inspiration & motivation,support, setting goals, writing in a journal, recording your exercise routine & the easy card system for tracking food. I found the food part of it very restrictive. I have modified my eating habits slowly over many years. I feel that for the most part I follow a healthy diet. But I don't think I'll be able to get on board with his plan:limiting fruit to one serving per day & very slim allowance for protein. I like the variety in the exercise plan. I already have a fairly set plan, but I want to see some different results. I plan to keep walking a minimum of 20 miles each week as long as I'm physically able. I do weight training using a total gym & some free weights. I am going to try a month of his motivation, journaling, and exercise plan. I may modify my diet a bit, trying to add the healthy fats he recommends. I don't even know where to get flax seed oil! I think I'll stick to adding flax seeds to my oatmeal breakfast. I did try the olive oil on toast topped with my 1 egg & cheese omelette (excess protein by Jorge's standards).

[Holly · Rating 3 out of 5]

If you're looking for a full blown program, with meals, motivation tips, exercises, resources, information, journals, and food trackers, this might be good for you. Key points of this diet: strength training is key to weight loss, not just aerobic actvity. The more muscle you have, the more fat you'll burn. You do 8 minutes of strength training everyday, which is nice for people who don't have a lot of time. Eat good omega fats, particullarly flaxseed oil. Keep track of your food categories (not calories), exercise, and keep a journal. Drink more water to help you stay fuller longer. What I did not love- some of the strength training is not that stenuous, so if you are new to exercise, this is a great place to start; however, if you already do it, it might be a bit too simple. He also wants you to limit your fruit to once a day, and eat more vegeatbles. I like veggies, but fruit is easier for me to try to fit in if I'm not feeling like I want to eat healthy. I can motivate myself to eat an apple, but not brocoli. That being said, any activity, even 8 minutes, is better than nothing!

[Heather · Rating 4 out of 5]

I've owned this book for years. And bought it for several other people. I love Jorge. Now, if I would just follow his advice.

He talks both about diet and exercise. His diet info is mostly stuff I agree with. His exercise program really is 8 minutes, but by the end I've broken a sweat. It's mostly sets of exercises like crunches or lifting small weights. If you're already in shape and skinny, the exercises may not be enough to make you feel exercised. For this mom of 4 who doesn't get to the gym much (read at all) it makes me feel like I've worked.

He also talks about emotional eating and has journaling type exercises to help you work through the issues holding you back. I usually skip this part because I'm not really good with touchy-feely introspection.

If I follow his exercise plan and eat sensibly I really do lose 1 to 2 pounds a week. I just wish I could be more consistent. Eight minutes isn't much, but I sure can find excuses. Bad, Heather, bad.

Well, off I go to try again.

[Lisse · Rating 4 out of 5]

I have just finished the workouts for the first complete read through of this book. I am not overweight at all, but know I could afford to lose a couple of pounds and so this book caught my eye. It's very easy to slot out 8 minutes (many times less than that) in the morning to do these exercises and it helps wake you up, which is an added bonus. I workout a lot, but mostly doing aerobic excercises, so these moves that are based more on strength training were really good for me. My arms were often sore a day or more after doing some of the arm exercises and I have now lost two pounds. That might not sound like much, but I haven't changed my diet at all (although I should as the book recommends) and my goal was to lose five. So I am going back through the book again and seeing if I can continue to build up my muscle and lose those extra few pounds.

[Poindextra · Rating 2 out of 5]

A decent enough book, but some of his ideas have been debunked by now (for instance, that weight training will add enough muscle mass to the average person to burn a lot more calories when at rest). The motivational parts were good, and his exchange system sound, but my complaints are: 1. A little too much plugging Dr. Weil, 2. Too much fascination with soy, suggesting that EVERYONE should ditch dairy for soy because it's so much healthier, 3. Treating flax oil as practically a miracle substance.

One idea of his that I did like - putting a container of olive oil in the refrigerator to harden, and then using it as a spread instead of butter. I haven't tried it yet, but I just might.

[Mohammad A · Rating 4 out of 5]

I am following the program for 8 years .. I skiped the diet section except for flax seed oil part .. added extra excercises that works for me eg. walking for 2 laps and jogging for 8 to12 laps (2-3miles) and some few extra stretch technics .. and every time i stick to this program I get results .. Thank you Jorge cruise ... right now I am trying to switch to Tony Horton BRING IT! book and following his program for a change ..

[Tim Boyle · Rating 5 out of 5]

I did this and lost a lot of weight years ago. It works well for people who are very inactive and eat terribly. It won't get you "ripped" or turn you into the next super sexy person like "me." The book gets you moving and helps you to watch what you eat which sometimes can be the most difficult thing to start doing. This book is for fitness beginners and works perfectly for them.

[Sylwia · Rating 3 out of 5]

Nothing really new but it's all compressed into one integral program which actually may work. Excercises are easy and fun thoug get more challenging along the book and it's great for someone just starting on working out.

[Reuel · Rating 2 out of 5]

This is probably a better book than I gave it credit for. The author emphasizes exercises that use several large muscles together, rather than single muscles in isolation, both to be more efficient and also to have exercise be more like actual functional life tasks.

[Elizabeth · Rating 5 out of 5]

Okay, world, you want an easy, guaranteed way to lose weight, get thin, and stay that way without dieting? It is this book. Slow weightloss, but it works. And it really only takes about 8 minutes! I love this author. I'm actually trying his new workout right now. (2008)

[Desiree · Rating 1 out of 5]

silly silly silly.

you can't get results with 8 minutes a day. please.

this is a book geared toward lazy people looking for a quick fix. use 10-minute workout videos if that's the only effort you want to make. waste of my $1 at the library store.

[Sonia · Rating 3 out of 5]

I liked the premise behind it all, but I didn't like his diet and the fact that he expected you to live on 1400 calories a day. I want something I can live with forever, even after I have lost the weight I want to.

[Christine · Rating 4 out of 5]

I loved this book because of its organization, simplicity and ease of use. I was motivated to do the daily exercises every morning because after all they only take 8 minutes. Jorge is a great person to inspire you to lead a healthy lifestyle.

[Stacey · Rating 4 out of 5]

I liked the exercises. They were easy enough to complete at home no need to go to the gym in the morning. This book is actually my roommate's. I promised to give it back but I still keep it with me :)

[Jean B]

Not bad, pretty good health and nutrition tips. Tackles health from a mental perspective. I recommend.

[Julie · Rating 4 out of 5]

I love this book - I think it is a great low-commitment workout program that actually has results!

[Marlana Portolano]

This method of resistance exercise is SO easy and gets results in only 8 minutes per morning. Really improves the metabolism, too, if you do this in the morning.

[Maxine]

little changes done consistently can make a big difference