Eight weeks ago, the Gay & Lesbian Times teamed with fitness guru Jorge Cruise to give readers an opportunity to get buff before the ball dropped on 2008.

Cruise, whose recent book, The 12-Second Sequence, hit No. 7 on The New York Times bestseller list this month, invited readers to transform their bodies using new and time-tested fitness techniques.

Cruise gave readers a sneak-peek at the book and The 12-Second Sequence™ workout, which combines slow-cadence lifting and static contract (see sidebar).

“The 12-Second Sequence is designed to yield maximum results, with minimal time spent in the gym,” said Chance Miles, the 12-Second Sequence coordinator, who worked with our readers (and modeled for our cover).

Does it sound too good to be true? A few participants certainly thought so – but, they’ve found, with Cruise’s help, that they’re in better shape, healthier and happier.

“I’d never tried a diet before, and [The 12-Second Sequence] isn’t necessarily a diet,” said Michael McKibben, a 32-year-old Web and graphic designer, who responded to our call for participants. “It’s more of a lesson in eating. You get an instruction manual for your body – what to eat, how to exercise, what to do and when. You become good at following it, especially when you know that you can expect results.”

McKibben, along with three other locals, dedicated eight weeks to pursuing his fitness goals using Cruise’s book. Keep reading, to find out how McKibben and the other wanna-be fits fared.

Michael:

Age: 32

Neighborhood: Hillcrest

Occupation: Web/graphic designer, small business owner

Goal: I read “Eight weeks, get your best body ever,” and said, “That is what I want.” I wrote my goals out and put them on my refrigerator, so I would see them every day: defined abs, toned upper body. I didn’t want to lose weight; I wanted definition. Before the program, I ate what I considered to be healthy food. I’m a vegetarian, but every now and then I’d binge on snack foods. I was never working out in a focused way, and I never got lean like I wanted to.

Week one: The meal plan is drastic, eating six times a day. It was bizarre. No pizza, no ice cream. It’s challenging in the beginning. I really had to keep an eye on what I was doing, and keep my mind on the program the entire time. I was thrilled with the workouts, though. I used to go to the gym for an hour four times a week, and with this program I’m going three times a week for 33 minutes. There are people who think they have to live in the gym to see results. You don’t have to live in the gym. That was big for me. You could get in, get out and get on with your life.

Week four: After the first week was over, I had all of the meals and the timing of the meals down. The changes I saw weren’t all necessarily physical, but after two weeks I felt so much lighter; I had so much more energy. Everyone said I was glowing, and, since I started the program, I’ve been sleeping like a baby.

Week eight: When you start to see results, it’s a really strong “wow” factor. You start to look at yourself like, “Hey, this is really happening.” Your muscles are toned, and you start to see muscles you didn’t even know you had. All of a sudden you’re thinking, “Wow I can have that body.” Everyone wants that toned, 21-year-old body, and now I’m in better shape than I was back then. I came back from Christmas vacation, I looked in the mirror and I didn’t recognize myself – in a good way.

Conclusion: Two of my younger sisters have started the program; three of my friends have started the program, and my dad and his girlfriend are on it now, too.

Randy

Age: 49

Neighborhood: North Park

Occupation: Landscape design and installation

Goal: To be healthier – and look it. I really needed to be motivated to spend time in the gym. I’ve never been too out of shape, but I figured this would be an opportunity, maybe the motivation I needed to spend more time in the gym.

First impression: The program is so comprehensive – it’s the most up-to-date, current research on nutrition, physical health, body weight. For someone who wants to know more about nutrition, it’s quite an education and a lifestyle change.

I was very skeptical, but I figured, “What the heck, I’ll try.” I didn’t want to get roped into a program I would be paying for, so I wrote a list of questions, and after talking with Chance [Miles, trainer], I was less skeptical.

Week one: It’s a whole new workout approach, a whole new nutrition approach. There are suggested supplements – so it’s hard to implement all at once. One of the keys is planning meals.

It was very difficult at first. I’m so busy with work, and I had time constraints and there were scheduling hiccups – but the more I became used to it, the easier it was to keep up.

Week four: I wasn’t 100 percent following the meal requirements or the workouts, but I was doing much better with this program than I normally would have. We were able to customize the program to our lifestyles. Even if you aren’t 100 percent right on, you might be surprised by the results you see.

Once I began to see results, I became more motivated. I didn’t know if I was actually seeing results or if it was my imagination. Finally, I thought, OK, it’s not my imagination – I am seeing good results. Every now and then, I’d lift up my shirt and show my friends and they’d say, “Wow, looks great.”

Week eight: I think the general goal of the program is to help people get a trim midsection. That’s what I wanted to do, and that’s what the program has done for me. I feel much better about myself. It’s much easier to maintain my midsection now with the knowledge and the lifestyle changes.

Conclusion: Most people would be surprised to know I’m going to be 50 next year – I’m in relatively good shape. But as you get older, you can’t always make fitness the priority that others can. For most people, as you get older, it’s harder to see results.

I want to incorporate the program into my life. I don’t have the six pack abs, but I’m closer to it than I ever have been before – and I’m on my way there.

Kara

(Kara is still participating in the program and has not taken her final photos. She lost two pounds and trimmed two inches off her waist in four weeks.)

Age: 31

Neighborhood: Hillcrest

Occupation: Full-time student

Goal: I want to be healthier and a bit more toned. I’m a former member of the Marine Corps, and I was a marathon runner, so I’m accustomed to being in shape. I’m not overweight, but I’ve gotten soft all over. I used to be extremely active, and I was in the best shape of my life. But for two or three years I wasn’t active. I wasn’t completely out of whack, but I wasn’t in the gym transforming my body. I look fine – but I wanted to feel it.

First impression: I figured I would give this a try. If it didn’t work for me, I wouldn’t continue with it. I assumed it would be a trial basis. I’m skeptical about most things, but I didn’t start the program with much skepticism.

Week one: I used week one to really get used to the diet and the nutrition plan. I’ve always eaten healthy foods, fresh foods, sometimes organic foods, but I’m not used to eating so many meals a day. Essentially, you eat three meals and three snacks a day, and you’re eating every three hours. Once my body adjusted, once I got it down, it became easy, and I started to become hungry for the meals.

Week four: After two weeks, nothing was happening – I was doing the first two weeks at home using an exercise ball and free weights, and I would feel it a little bit in my muscles, but nothing was happening. I thought, “Maybe I’m not doing it right.” So I met with Chance in the gym, and realized I wasn’t pushing myself hard enough.

Week four was really tough – once you’re midway through, you’re in the gym, and it can be a little intimidating if you don’t know how to use the gym.

Gilad

(completed the program last summer)

Age: 36

Neighborhood: North Park

Occupation: Software designer

Goal: I had the last 10 pounds I had been trying to lose, so my goal was to lose the 10 pounds, and I wanted the six-pack abs. I wanted more definition.

First impression: You hear about all the fad diet plans and fitness programs where the results aren’t typical of what is achieved. I had been working with a trainer, but I had never done a program that is as comprehensive [as The 12-Second Sequence]. What is great about the program is that it spells things out so specifically for you. You really just have to have the confidence, give it a whirl and follow the rules.

Week one: I wouldn’t say it was challenging. You’re in transition, setting up a new routine for your life. It’s exciting. I felt like I was doing something positive, something good for me, and it wasn’t as drastic a change as one would think. At first glance, I was skeptical of the workouts. You spend a lot less time in the gym. While the quantity is less, the quality is greater. The workouts were very, very intense.

Week four: I began to see more definition, and after about five weeks the changes were very, very noticeable. As you begin to see the progress, that motivates you more. I was feeling great, I had more energy and, overall, I felt better.

Final result: I ended up losing about 12 pounds at the end of eight weeks, and I had my six-pack abs. I had more definition, and I was satisfied with the results. The eight-week program is a strict program to get into shape, and once it’s over it’s easy to work in maintenance mode, to maintain that lifestyle. Over the holidays you can slip or get sick, but it’s easy to pick back up. You have the tools to get back to normal – the new normal

Who is Jorge Cruise?

Jorge Cruise is The New York Times best-selling author of nine books, including his most recent, The 12-Second Sequence.

Cruise has trained Tyra Banks, Al Roker and Katie Couric, and he’s earned the praise of Mehmet Oz, doctor to Oprah Winfrey.

Below, Cruise explains what the 12-Second Sequence is, and why it works.

What is the 12-Second Sequence and how does it work?

The 12-Second Sequence™ is a new method to lose stomach fat with resistance training. It combines two proven resistance techniques – slow cadence lifting and static contraction – to create Controlled Tension, my trademarked term. My team and I spent years developing this method that dramatically reduces the average workout time. In 20 minutes, you get the equivalent of a two-hour workout. Controlled Tension fatigues your muscle tissue quickly; when you create muscle fatigue, you are on your way to building new fat-burning lean muscle tissue, which is critical to sculpting and toning your body – and getting rid of that belly fat. You will see your waist shrink in two weeks. And, if you commit to the entire eight weeks of the program, you will see your best body ever.

The plan consists of two 20-minute workouts per week. Those 20-minute workouts are made up of three circuits of four exercise moves, for a total of 12 moves per workout day. You’ll do four reps per move. Each move should take you 90 seconds and each circuit should take you six minutes, for a total of 18 minutes. I’ve thrown in two minutes of transition time for you.

Why is lean muscle tissue so crucial for weight loss?

Lean muscle tissue is the most metabolically active tissue on your body. Because it needs energy just to operate, it burns calories constantly, even when you’re doing nothing at all. This means that the more lean muscle tissue you have on your body, the more fat you burn every day. Plus, lean muscle is much more compact than fat, so it actually makes you appear slimmer. And it’s what gives you great tone and definition.

Do you recommend a specific eating plan?

Eating right is crucial to your success on any fitness plan. You need to provide your body with the right ingredients to create your fat-burning, lean muscle tissue. For maximum results, I recommend following the eating plan I’ve outlined in the book. I recommend a ratio of 40/40/20 – that’s 40 percent protein, 40 percent carbs and 20 percent fat. Protein is essential to building new fat-burning lean muscle tissue, so you absolutely have to get enough protein in your diet. The secret is to avoid starchy carbs at night – this means substituting your high-starch sides (like mashed potatoes) with green leafy vegetables like spinach, kale and salad greens.

What are some common misconceptions about getting fit?

Thinking that you need to exercise more to see results is one of the most common misconceptions about getting fit. So many people think they’ve got to spend hours in the gym lifting more weight or doing more aerobics, but these methods just aren’t efficient at creating results. When people don’t see results, they give up and perpetuate their own fitness ruts. Working out smarter is more effective than working out more. Ultimately, it all comes down to the quality of your workout, not the quantity. With the 12-Second Sequence, I have taken all the guesswork out by creating a plan that works for busy people – meaning it maximizes every single second of your time to create amazing results. Of course, eating right is key to success with your fitness as well. Another common misconception is that people think they can eat whatever they want when they’re exercising – and it’s just not true. You’ve got to keep your body fueled with the right ingredients; that includes whole grains, fresh vegetables and fruits, omega-3 fats like flax oil, and lots of lean protein like poultry breast and fish.

Do you recommend any other cardio besides the circuit training?

I recommend a strategic type of cardio that not only gives your heart a great workout, but helps you burn more fat. To accelerate your results on the 12-Second Sequence, I recommend an intense pre-breakfast walk. Research has shown that doing a 20-minute walk at an incline before you eat helps your body actually target fat. Plus, it gets your metabolism revved and your mood elevated so you’re prepared to face the day.

How can I deal with emotional eating, especially at night?

The key to success on any program is possessing the inner strength to stay committed. But first, you must have something to commit to. Before starting any of my programs, I recommend that people establish a goal – setting a clear goal gives you something to strive for, and I feel is a critical motivator. As part of this, take a before picture and place it on your refrigerator. Then, find some sort of visual motivation. This could be a picture of someone from a magazine who has a body you’d like to achieve, or even a great bathing suit you’d like to wear to the beach this summer. When you feel compelled to eat and sabotage your progress, take out these visual cues to remind you of what you’re working for.

Another way to prevent emotional eating is to create plenty of safety nets around you. Be sure to tell your friends and family about your commitment to yourself, so they are there to support you when you need them.

How can I maintain my weight loss after the 8-Week Challenge?

Never look back. After the 8-Week Challenge, your clothes will fit better, you’ll have more energy, and you’ll feel more confident. Why would you want to change any of that? Continue to track your progress by taking pictures as you keep up with the workouts and the eating plan. Log your weight each week, or try monitoring your measurements, because this can sometimes be a better indicator of your body changing. Most importantly, keep eating every three hours. This will help keep you satisfied throughout the day and prevent bingeing.

Are there studies to support the effectiveness of the 12-Second Sequence?

Yes. Let me tell about a few of my favorites that have proven the benefits of strength training – especially its ability to help reduce belly fat. One study, done at East Carolina University, determined that strength training burned belly fat during exercise and for up to 40 minutes after working out. It also prevented fat gain and promoted fat-burn throughout the entire body. In another study, researchers in Navarra, Spain tested the effects of strength training on the abdominal fat of men with type II diabetes. Their subjects revealed a 10 percent decrease in belly fat.

At the University of Alabama at Birmingham, researchers studied the effects of strength training on women. The women not only decreased their abdominal fat by 7.1 percent, they also showed a significant increase in their resting metabolic rate. Another one of my favorites was conducted by the American Heart Association. Their researchers determined that strength training could actually prevent belly fat. When they compared women who strength trained to those who didn’t, the results were incredible. The women who strength trained lost 4 percent body fat and slowed or stopped “middle-aged spread.” The women who didn’t strength train did not lose body fat, and they experienced a greater gain in belly fat.