Table Of ContentSPHERE
First Published in Great Britain in 2018 by Sphere
Copyright © Ross Edgley 2018
Every effort has been made by the author to ensure that all the information in this book is as
precise and up-to-date as possible at the time of publication. It is recommended that before
changing their diet or fitness regimes, readers always consult a qualified medical specialist for
individual advice and to ensure any conditions specific to the reader are addressed. The author
and publishers cannot be held responsible for any errors and omissions that may be found in the
text, or for any actions that may be taken by the reader or any injury or illness caused as a result
of any information contained in the text.
Photography: Allthingsgym.com (pp.244, 246); James Appleton (pp.10, 30, 53, 64, 66, 68, 69, 70,
71, 132, 269, 271, 274, 296, 320); Chris Bailey (pp.83, 105, 108, 109, 122, 123, 124, 192, 193,
194, 195, 239, 242); Anthony Barwell/BBC Photo Library (p.16); Rupert Bonington (p.136 (top));
Tani Devaux (Contents); Harvey Gibson (pp.32, 39, 43, 46, 54, 59, 95, 96, 107, 111, 120, 160,
186, 200, 216, 217, 228, 231, 233, 236, 255, 264, 283, 285, 287, 294, 295); Simon Howard
(pp.21, 26, 88, 90, 134, 136 (lower 3 images), 151, 152, 161, 173, 177, 205, 206, 212, 254, 281);
Richard Hunter (cover, pp. 13, 93, 125, 165, 180, 183, 201); Annie Mayne (pp.61, 155, 159, 174,
175, 176, 178, 179, 221, 223); Mike Poz (p.196); Phil Rowley Photography p.22; Hester Sabery
(pp.98, 102, 103, 222); Hiroo Saso/BBC Photo Library (p.298); Tim Shieff/Bart Pronk (pp.72, 75,
77, 78); Shutterstock pp.4 (map), 14, 20, 33, 42, 76, 86, 97, 214, 236, 258, 268, 298 (globe);
Adam Wiseman (pp.15, 19, 33, 34, 259, 299); Christie Wright (p.224)
Book Design: Sian Rance at D.R. ink
Illustrations: Emil Dacanay at D.R. ink
All rights reserved.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any
form, or by any means, without the prior permission in writing of the publisher, nor be otherwise
circulated in any form of binding or cover other than that in which it is published and without a
similar condition including this condition being imposed on the subsequent purchaser.
The moral right of the author has been asserted.
A CIP catalogue record for this book is available from the British Library.
ISBN 978-0-7515-7253-7
Sphere
An imprint of
Little, Brown Book Group
Carmelite House
50 Victoria Embankment
London EC4Y 0DZ
An Hachette UK Company
www.hachette.co.uk
www.littlebrown.co.uk
Thank you to my mum and dad.
You not only encouraged me to
dance to the beat of my own
drum, but you provided the drum
and taught me how to play it.
CONTENTS
FOREWORD
PART I: MY BEGINNING
Your Body’s Five-point User Guide
PART II: THE FIVE LAWS OF FITNESS
CHAPTER 1: The Law of Body Basics
CHAPTER 2: The Law of Progressive Overload
CHAPTER 3: The Law of Specific Skill
CHAPTER 4: The Law of Recovery
CHAPTER 5: The Law of More
PART III: THE SECRETS OF RECORD-BREAKING
FITNESS
CHAPTER 6: How to Lose Fat
CHAPTER 7: How to Get Big and Strong
CHAPTER 8: How to Increase Speed and Power
CHAPTER 9: How to Improve Endurance
PART IV: YOUR BEGINNING
LIST OF WORKOUTS AND RECIPES
NOTES
INDEX
ACKNOWLEDGEMENTS
ABOUT THE AUTHOR
FOREWORD
THIS IS NOT A FITNESS BOOK
This book is (unapologetically) different to most.
It’s void of quick fixes, empty promises and magic pills. It doesn’t present
you with a training plan or diet guide and say: just blindly follow this.
Instead, these 320 pages empower you to understand the principles of
losing fat, building strength and improving endurance, so you can create
your own fitness methods.
This approach is based on the work of American-born essayist Ralph
Waldo Emerson. A pioneer in self-empowerment, he delivered more than
1500 public lectures on individualism and the importance of
independence and self-reliance across the United States during the mid-
19th century.
Empowering millions, he also shaped this entire book.
This is because in 1888 he wrote an essay aptly titled ‘Self Reliance’. In
it, he chose to ignore strict, insular methods in favour of more holistic,
enduring principles. My favourite quote is:
‘As to methods, there may be a million and then some, but
principles a few. The man who grasps principles can
successfully select his own methods.’
RALPH WALDO EMERSON
Which is especially relevant to our food and fitness.
Too many people are naively following ‘methods’ in the form of overpriced
diet plans and training guides without actually understanding the
‘principles’ that govern them.
But this book was written to change all that…
MORE THAN A BOOK | A LITERARY REBELLION
Which is why, in many ways, this is not just a book. It’s more like an
empowering literary rebellion!
Based on the work of Brazilian educational theorist Paulo Freire and his
concept of ‘conscientization’1, it promotes a critical way of thinking that
teaches us to achieve an in-depth understanding of a subject – in this
case food and fitness – so we can take action against limiting elements.
By embracing this philosophy it’s my hope we create an army of experts,
not followers, because in reality no one knows your body better than you
do.
You are your very best personal trainer.
You are your very best nutritionist.
Stop idolising gurus and looking for answers elsewhere.
‘No one saves us but ourselves. No one can and no one
may. We ourselves must walk the path.’
BUDDHA
Instead, blaze your own trail and add strings to your own bow. Your
best expert is you!
10-YEAR TOUR WITH THE WORLD’S FITTEST HUMANS
‘I’m no prophet. My job is making windows where there
were once walls.’
MICHEL FOUCAULT
This book is created from a melting pot of geniuses.
It cross-pollinates ideas and concepts from some extraordinary people
who broke moulds, made waves and ruffled feathers in their chosen
fields of strength, speed, endurance and food. From Olympic Champions
and World Record Holders to remote tribes and celebrated members of
the military.
Get to know them and you get to know fitness better than 99.99% of the
population.
Now I acknowledge – and must state – that I’m not one of these fitness
and food geniuses. Many times when writing this book I sat opposite
them in awe. Eyes wide, mouth open and with most of their knowledge
going over my head. Instead, my role has been to live and learn from
each one.
With a notepad in one hand and a protein bar in the other, I travelled the
world like a penwielding nomad to compile their teachings into the most
eclectic and holistic fitness guide ever written. All so that you can become
the strongest, leanest and fastest possible version of yourself.
WHY THE WORLD TOUR?
Learning should not be the study of one domain, but the combination of
many.
This is an idea inspired by the brilliant book, Mastery by Robert Greene
that I (randomly) read (many times over) during a lengthy boat ride down
the Amazon river. It emphasises the importance of studying the work of
other artists when trying to master a topic. Greene claims this is essential
in the pursuit of mastery and uses Mozart as an example:
‘Mozart never asserted any particular opinions about music. Instead, he
absorbed the styles he heard around himself and incorporated them into
his own voice. Late in his career, he encountered the music of Johann
Sebastian Bach – a kind of music very different from his own. Most artists
would grow defensive and dismissive of something that challenged their
own principles. Instead, Mozart opened his mind up to new possibilities,
studying Bach’s use of counterpoint for nearly a year and absorbing it
into his own vocabulary. This gave his music a new and surprising
quality.’2
Which is why – inspired by Mr Mozart – I set off on my 10-year-long world
tour, tracking down the world’s fittest and most nutritionally advanced
men and women.
It was from their collective teachings and inspiring stories that this book
was born.
Ross Edgley
