This books was recommended by a friend on who I have seen notable changes in the past two years. Since I am an engineer and I tend to look on the scientific explanation on why things work, I gave this a try. This is the first fitness book that I've read that really explains why your movements and your diet are working to create muscle and strength. Not only why but how to perform the movements and what NOT to eat to achieve the results. I was tired of reading books that tell you just how many reps and sets to perform without any scientific backup. I was always suspicious on how they came to those numbers and why it would work for everybody given each one is different. The chapter on biochemistry was fenomenal. Everything I learned on highschool's biology class came to mind immediately and made so much sense.Since I don't have access to the Nautilus machine and I hate paying gym fees, I follow the HIT Super Slow protocol on plain body weight. I use other books as reference, like Convict Conditioning and You Are Your Own Gym. This way I can perform the exercises increasing the difficulty depending on my results. Of course it would be easier just to add weight on the machine but I much rather use my own weight which seems more natural. The only pieces of equipment I use are a medicine ball, a pair of small dumbbells and a door bar, all easily available for less than 60 bucks.Using the protocol in this book I have seen much better results in a few weeks than what I was doing for the past two years. And best of all, it takes MUCH LESS time to exercise. Just make sure you don't quit ahead of time, push it to the inroad as stated in the book. Now I learned that it is more efficient and economic to let your new muscle do the fat burning for you instead of the long chronic cardio hours.I have to be honest and tell you that this is not the only thing I am doing for my health. This books is a great companion to the other books I mentioned but also to Mark Sisson's Primal Blueprint and Gary Taubes' Good Calories, Bad Calories. I am on a low carb diet, more like a Paleo diet and I am also doing HIIT once a week. I try to vary my HIIT as on sprints, elliptical and rowing. It takes another 12 minutes of HIIT once a week. 3 minutes warmup, then 8 intervals of 30 seconds intensity and 30 rest, and cool down.So my whole fitness regime is HIT Super Slow (as in Body by Science) bodyweight strength training, 12 minutes every 5 days and I insert a HIIT (sprint, elliptical or row) in between those 5 days, giving a rest day in between HIT and HIIT. Also following a Paleo diet, and it is working much better than the chronic cardio and my strength routines I used to do for over the past two years.Forget the grains, forget the sugar, forget the long training hours of chronic cardio. Do your HIT Super Slow, your HIIT sprints, and have more active fun the rest of your free time.