Inside, Arnold covers the very latest advances in both weight training and bodybuilding competition, with new sections on diet and nutrition, sports psychology, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos of some of bodybuilding's newest stars.
Plus, all the features that have made this book a classic are here:
Arnold's tried-and-true tips for sculpting, strengthening, and defining each and every muscle to create the ultimate buff physique
The most effective methods of strength training to stilt your needs, whether you're an amateur athlete or a pro bodybuilder preparing for a competition
Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy
Expert advice on the prevention and treatment of sports-related injuries
Strategies and tactics for competitive bodybuilders from selecting poses to handling publicity
The fascinating history and growth of' bodybuilding as a sport, with a photographic "Bodybuilding Hall of Fame"
And, of course, Arnold's individual brand of inspiration and motivation throughout
Covering every level of expertise and experience, The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best. With his unique perspective as a seven-time winner of the Mr. Olympia title and all international film star, Arnold shares his secrets to dedication, training, and commitment, and shows you how to take control of your body and realize your own potential for greatness.
I still remember that first visit to the bodybuilding gym. I had never seen anyone lifting weights before. Those guys were huge and brutal….The weight lifters shone with sweat; they were powerful looking, Herculean. And there it was before me—my life, the answer I'd been seeking. It clicked. It was something I suddenly just seemed to reach out and find, as if I'd been crossing a suspended bridge and finally stepped off onto solid ground.
Arnold shares his fitness and training secrets—demonstrating with a comprehensive step-by-step program and dietary hints how to use bodybuilding for better health. His program includes a special four-day regimen of specific exercises to develop individual muscle groups—each exercise illustrated with photos of Arnold in action.
For fans and would-be bodybuilders, this is Arnold in his own words.
In The 21-Day Shred, Mike Simone and the experts at Men’s Fitness call on decades of fitness, nutrition, and wellness research to create an intense, easy-to-follow program that will have your body burning fat and building muscle all day and all night. Discover how you can:
• Max out your muscle-building hormones! Discover the magic 30-minute window in your day when your hormones are perfectly primed for muscle growth—and how to trigger the muscle-up mechanism with the right nutrition. Make body sculpting automatic!
• Burn only fat calories with our 7-Minute Morning Grinder workouts. These specially calibrated regimens take no time, but start your metabolism hunting down fat and torching it without mercy!
• Plan your ideal body with this simple calculation! You’ll learn how easy it is to target your ideal fat loss and muscle gain, and calculate the precise meal plan for your ideal body!
• Eat 6 times a day—and still lose weight! This hardcore shred program is going to make you hungry; we’ll show you how to constantly feed your muscles so they grow and grow!
• Boost your sexual performance, energy levels, and even mood! Our balanced training, nutrition and lifestyle plan will cut stress and unleash testosterone, HGH, IGF-1, and other growth-factor hormones to boost mood, muscle, and sex drive!
• Make every workout easier and more effective! In one study, just 30 days of using this secret nutritional supplement made a college football team measurably stronger—and boosted their endurance.
• Strip away fat and build muscle—at the same time! This special sprint-interval workout smokes calories while replacing flab with lean, powerful muscle tissue.
With The 21-Day Shred, you’ll be ready to strip away fat, build lean, hard muscle, and unveil a perfect, chiseled, shredded physique in just weeks.
You were born to achieve greatness, to be a man. But somewhere along the way you started to live an ordinary life. Fitness experts John Romaniello and Adam Bornstein developed a system that targets hormone optimization; their approach is specifically designed to transform you into the Alpha you were always meant to be. Strong. Confident. Powerful.
Based on cutting-edge, scientifically validated methods known only to the fitness elite, Man 2.0 provides a step-by-step road map to regaining your health, looking your best, supercharging your sex life—even reversing the aging process. The systems in this book have changed the lives of countless men who've worked with Romaniello and Bornstein.
In this book, you will discover:Answers to all the questions you have about training and nutrition—and even ones you haven't thought of yet.An easy-to-understand plan designed to work with your body, not against it, to burn fat, and build dense, rock-hard muscle.A comprehensive nutrition program, fully customized for Alphas, complete with meal plans.
Each season, millions of viewers tune in to see Chris Powell lead extraordinary transformations on ABC's breakout hit reality-transformation show, Extreme Weight Loss. Now, building on the basic weight-loss philosophy introduced in his bestselling book Choose to Lose, Chris has created a transformation plan anyone can follow--one that recognizes that no weight-loss journey is the same, and that more options mean longer-lasting results.
At the center of Chris Powell's Choose More, Lose More for Life is Chris's carb-cycling plan, which kicks your metabolism into full gear by alternating between low- and high-carb days. Never carb-cycled before? No problem. Powell provides all the information you need to get started and see immediate results. Been carb-cycling but need to shake things up? This book provides four different cycles--Easy, Classic, Turbo, and Fit--to help you find a plan that fits you.
Chris also understands that weight loss plateaus when we get bored. So in this book, he focuses on choices--including more than twenty new workouts called Nine-Minute Missions--that pack maximum results into minimal time. He also offers more delicious and easy recipes to keep you eating well, more tracking logs to keep you motivated, and more success stories to inspire you as you write your own--one that lasts for the rest of your life!
"If you want results--if you want to lose that weight and transform your life ̄you need to stop thinking about it and get going! You hold in your hand the map to an incredible path to success, and I'll be right beside you 100 percent, cheering you all the way to your finish line. You're choosing to make a healthy change, and I'm choosing you. It's going to be a wonderful journey for both of us!"
- Shape Your Body in Just Nine Minutes Each Day
- Find a Carb Cycle That's Made for You
- Build in Cheat Days to Enjoy Foods You Love
- Eat Carbs to Lose Weight
- Transform Your Body, One Success at a Time
What does it mean to be a man? Terry Crews, TV’s iconic “Old Spice Guy” and co-star of the hit Golden Globe Award–winning series Brooklyn Nine-Nine, has spent decades seeking the answer to that question. In Manhood, he shares what he’s learned, telling the amazing story of his rise to fame and offering straight-talking advice for men and the women who love them.
A self-described “super-driven superstar alpha male,” Terry Crews embodies the manly ideal for millions worldwide. But as he looks back on his difficult childhood and shares hard-learned lessons from the many humbling experiences he endured to get where he is today, he shows how his own conception of manhood is constantly evolving.
Crews offers up a lively, clear-eyed account of the ups and downs of his twenty-five-year marriage, revealing the relationship secrets that have kept it going—and the one dark secret that nearly tore it apart. Along the way, he shares his evolving appreciation for looking good, staying fit, and getting it done for the people you love.
Being a man is about more than keeping your core strong. It’s about keeping your core values stronger. With insightful observations on spirituality, work, and family, Terry Crews shows men how to face their inner demons, seek forgiveness from those they’ve wronged, and tear down the walls that prevent them from forging meaningful relationships with others.
From the NFL gridiron to the Hollywood backlot, Terry Crews has survived it all with his sense of humor—and his marriage—intact. In Manhood he shows men everywhere that real strength is not measured in muscle mass—unless that muscle is the heart.
From the Hardcover edition.
If you want to build muscle, lose fat, and look great as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements...then you want to read this book.
Here's the deal:
Building muscle and burning fat isn't nearly as complicated as the fitness industry wants you to believe.
You don't need to spend hundreds of dollars per month on the worthless workout supplements that steroid-fueled bodybuilders “swear by.”
You don't need to constantly change up your weightlifting exercises to build muscle mass. Muscle building is much simpler than that.
You don't need to spend a couple of hours every day doing tons of weight training sets, supersets, drop sets, etc. In fact, this is a great way to get nowhere.
You don't need to grind out hours of boring cardio to shed ugly belly fat and get a six-pack. You probably don’t have to do ANY cardio, actually.
You don't need "clean eating" to get ripped and you don't need to avoid "cheat" foods. Flexible dieting is the real “secret” of effective bodybuilding nutrition.
Those are just a few of the harmful myths that keep guys like you from ever achieving the ripped, muscular, strong, and healthy bodies you truly desire.
And in this book you're going to learn something most people will never know...
The exact muscle building nutrition and training methods that make putting on 10 to 15 pounds of quality lean mass a breeze...and it only takes a few months.
This book reveals things like...
The 7 biggest muscle building mistakes that keep guys small, weak, and frustrated.
How to lose fat and build muscle eating all the foods you love...without ever feeling starved, deprived, or like you're "on a diet."
An all-in-one bodybuilding routine that will give you a big, full chest…a wide, tapered back…bulging arms…and thick, powerful legs...in just 3 to 6 hours of exercise per week...doing weight training workouts that you actually look forward to.
A no-BS guide to bodybuilding supplements that will save you from wasting THOUSANDS of dollars each year on bunk science and marketing hype.
How to master the "inner game" of fitness and develop the self-discipline you need to build the body of your dreams. If you like bodybuilding motivation, this is for you!
What to eat before and after your workouts to build muscle fast. It’s the “little” things like this that make bodybuilding diet plans maximally effective.
How to burn fat and build lean muscle while still indulging in the "cheat" foods that you love every week like pasta, pizza, and ice cream.
And a whole lot more!
Imagine...just 12 weeks from now...being constantly complimented on how great you look and asked how the heck you’re doing it...
Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you're getting healthier every day...
The bottom line is you CAN achieve that "Hollywood hunk" body without having your life revolve around it.
SPECIAL BONUS FOR READERS!
With this fitness book you'll also get a free 98-page bonus report that contains a year's worth of Bigger Leaner Stronger bodybuilding workouts as well as Mike’s personal product and supplement recommendations and more!
Scroll up, click the "Buy" button now, and begin your journey to a bigger, leaner, and stronger you!
“If there’s anyone out there who has taken extreme to a new level, its Joe De Sena—in adventure racing, in business, and ultimately in the business of adventure! Spartan Up! is must-read.”—Robyn Benincasa, world champion adventure racer and New York Times best-selling author of How Winning Works
What do marathoners do when 26.2 miles just isn’t enough anymore? They try obstacle racing, combining the endurance challenges of a marathon with the mind- and body-bending rigors of overcoming obstacles along the way. At the heart of this phenomenon is Joe De Sena, the driving force behind the Spartan Race. De Sena overcame his own obstacles—working his way from Queens to Wall Street to legendary extreme athlete—by adhering to a simple philosophy: commit to a goal, put in the work, and get it done. From that philosophy, as played out now for millions across trails, through mud, and up mountainsides, the Spartan Race was born.
Filled with unforgettable stories of Spartan racers as well as hard-won truths learned along the course, Spartan Up! will help you reach your full potential in whatever you set out to do.
“Have you ever wanted to be more, been stuck in a funk, or simply wanted make life poignant? Look no further because Spartan Up! is your catalyst. Loaded with real life inspiration and lessons, Joe De Sena uses his supercharged success in life, business, and sports to deliver the nuggets. This is an easy and juicy read; succinct, powerful, and relevant.” —Ian Adamson, world champion adventure racer and author of Runner’s World Guide to Adventure Racing
presents 156 unique exercises that work every muscle in the body.
Detailed anatomical artwork accompanies step-by-step instructions
for performing each exercise anytime, anywhere, without the need
for equipment or machines.
For men and women of all athletic abilities!
As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen—simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before.
Armed with Mark Lauren’s motivation techniques, expert training, and nutrition advice, you’ll see rapid results by working out just thirty minutes a day, four times a week—whether in your living room, yard, garage, hotel room, or office. Lauren’s exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level—Basic, 1st Class, Master Class,and Chief Class—and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world’s most advanced fitness machine, the one thing you are never without: your own body.
From the Trade Paperback edition.
Want to finally lose the weight and keep it off? Want to be able to eat the foods you love? Reaching your goals can only happen when you don't feel deprived and you continue to stay motivated. Now, celebrity trainer and star of the hit reality series The Biggest Loser, Dolvett Quince, tells you how to do all of that and more in his revolutionary program, THE 3-1-2-1 DIET.
This 21-day program works by manipulating your body's natural tendency to slow its metabolic rate in response to calorie restriction. It takes a new approach to getting lean-one scientifically based on changing up food and calories to tap into your body's potential to burn fat. This unconventional plan results in greater muscle and less fat than any other diet you've ever tried.
Dolvett's effective eating plan is as easy as 3-1-2-1: three days of clean eating, one day of cheating, two more days of clean eating, and one final reward meal at the end of the week. No foods are off limits and you will never feel deprived because the plan is flexible enough to fit into any lifestyle. You'll lose weight fast-10 pounds or more in just 21 days-and you won't plateau.
Dolvett's simple meal plans and delicious, easy-to-prepare recipes, together with his fast and effective workouts that combine cardio and body-shaping moves, will have you back in your skinny jeans in less than three weeks!
Entrepreneur Jesse Itzler will try almost anything. His life is about being bold and risky. So when Jesse felt himself drifting on autopilot, he hired a rather unconventional trainer to live with him for a month-an accomplished Navy SEAL widely considered to be "the toughest man on the planet"!
LIVING WITH A SEAL is like a buddy movie if it starred the Fresh Prince of Bel- Air...and Rambo. Jesse is about as easy-going as you can get. SEAL is...not. Jesse and SEAL's escapades soon produce a great friendship, and Jesse gains much more than muscle. At turns hilarious and inspiring, LIVING WITH A SEAL ultimately shows you the benefits of stepping out of your comfort zone.
The debate is as old as physical competition. Are stars like Usain Bolt, Michael Phelps, and Serena Williams genetic freaks put on Earth to dominate their respective sports? Or are they simply normal people who overcame their biological limits through sheer force of will and obsessive training?
In this controversial and engaging exploration of athletic success and the so-called 10,000-hour rule, David Epstein tackles the great nature vs. nurture debate and traces how far science has come in solving it. Through on-the-ground reporting from below the equator and above the Arctic Circle, revealing conversations with leading scientists and Olympic champions, and interviews with athletes who have rare genetic mutations or physical traits, Epstein forces us to rethink the very nature of athleticism.
Whether you seek fat loss and lean muscle development or mass development and strength improvement, this comprehensive guide with 382 exercises and 116 ready-to-use workouts featuring the most popular training equipment (free weights, TRX, BOSU, kettlebells, and body weight) will position you for success.
Metabolic training expert BJ Gaddour, CSCS, whom Men's Health magazine calls one of the 100 fittest men of all time, has created a remarkably efficient and effective body-transforming workout and nutrition program based on just a handful of simple moves, the Bodyweight Eight. These no-equipment-required exercises are all one needs to build a strikingly symmetrical, perfectly proportioned, and classically beautiful physique, just like BJ's.
Once readers master each legendary fitness feat with perfect form, they will use BJ's scalable, step-by-step progressions to go from ground zero to superhero. From these exercise variations, readers can construct hundreds of personalized workouts. Dozens of sample routines are already demonstrated through big, bold how-to photographs within the book and organized by goal, duration, intensity, and targeted body zone. This is the only book a man or woman needs to achieve the body he or she has always wanted anywhere . . . and without gear.
Delivering the first frank and thorough investigation of life “on the down low” (the DL), J. L. King exposes a closeted culture of sex between black men who lead “straight” lives. King explores his own past as a DL man, and the path that led him to let go of the lies and bring forth a message that can promote emotional healing and open discussions about relationships, sex, sexuality, and health in the black community.
Providing a long-overdue wake-up call, J. L. King bravely puts the spotlight on a topic that has until now remained dangerously taboo. Drawn from hundreds of interviews, statistics, and the author’s firsthand knowledge of DL behavior, On the Down Low reveals the warning signs African American women need to know. King also discusses the potential health consequences of having unprotected sex, as African American women represent an alarming 64 percent of new HIV infections. Volatile yet vital, On the Down Low is sure to be one of the most talked-about books of the year.
“A survey by the Centers for Disease Control in Atlanta found that nearly a quarter of black HIV-positive men who had sex with men consider themselves heterosexual.”
Survival is a recurring theme of 50 Cent’s lyrics, and his life. That’s why, with obesity rates soaring and fitness levels declining, he wants to give everyone an all-access pass to his premium plan for lifelong fitness. In Formula 50, the mega-successful entertainer and entrepreneur unleashes the power of metabolic resistance training (MRT), the key ingredient that has helped him achieve the famously buff physique that makes his music videos sizzle.
Through MRT, 50 Cent’s fitness plan breaks down the barriers between traditional weight training and cardio workouts, accelerating fat loss while building muscle and improving overall fitness. Designed for a six-week rollout for total mind-body transformation, the Formula 50 regimen builds willpower while it builds physical power. In addition to motivation, nutrition is another key element; readers will discover the unique dietary combinations that fuel 50 Cent’s workouts. Now, view never-before-seen footage with the Formula 50 deluxe edition e-book. Get up close and personal with 50 as he explains his book and its promise to you, and see exclusive behind-the-scenes video of 50 in the gym.
Coauthored with Jeff O’Connell, health journalist and editor-in-chief at Bodybuilding.com (the world’s largest fitness website), the book delivers a payoff that goes beyond six-pack abs and flab-free pecs: This is a fitness plan that boosts energy, endurance, flexibility, and mobility. The result is a body you’ve always dreamed of—and the mindset to attain the rest of your dreams.
The body you want, in the space you have.
The strength you want, with the equipment you have.
The muscles you want, in the time you have.prYou don't need to join a gym to get in shape. In fact, for a lot of guys, the gym is an impediment to getting in shape. The crowds, the inconvenience, the intimidation, the time, the commute-by the time you add it all up, you could end up investing 2 hours to get 45 minutes of exercise.
No matter how little space you have, no matter how little equipment you have, no matter how little time you have, you can get the results you want without stepping inside a gym./ppiThe Men's Health Home Workout BibleFour full-body muscle plans: The Body Weight Plan, The Dumbbell Plan, The Barbell Plan, and The Multistation-Machine PlanCustom training plans for strength, fat loss, aerobic fitness, and sports performanceBuying advice for weights, benches, machines, cardio equipment, and exercise videosComplete guidelines for turning your home into a state-of-the-art fitness center
With beginner, intermediate, and advanced full-body workouts for each type of equipment, The Men's Health Home Workout Bible gives you more than 400 exercises altogether, photographed and fully described. From pushups to power cleans, from crunches to jump squats, we show you how to get more muscle and strength at home, whether you're a complete beginner or a competitive athlete.
The Men's Health Home Workout Bible is a personal trainer, on call 24 hours a day, 7 days a week.
Dawn and Scott will help readers get: FIT. With daily fitness challenges, workout plans, healthy-eating tips, and delicious recipes, readers will be on their way to the strong, sexy body they're after. FIERCE. Dawn and Scott will empower readers to be their best self-motivators by aligning their minds and bodies with their intentions through visualization exercises, daily meditations, confidence-boosting tips, and dares to move outside their comfort zones. FABULOUS. This is the fun stuff: beauty, sparkle, friendship, inspiration, joy, and all the things that give readers that unmistakable glow so they radiate from the inside out!
THERE ARE NO MORE EXCUSES
With The Men’s Fitness Exercise Bible, you will always have time to get in great shape—even if you only have no time at all. You will always have the equipment you need—even if you have no equipment at all. You will never grow bored or stop seeing progress—and your workout will never become routine.
Whether you have access to an upscale gym or just a dumbbell in your garage, whether you’re an elite athlete or a complete beginner, there’s a workout in this book—101 of them, in fact—that will get you bigger, stronger, and leaner. Discover how to accomplish in 8 minutes what most people do in 80—because top exercise pros give you only the most effective and efficient workouts in the world. The Men’s Fitness Exercise Bible gives you:
• Routines for barbells, dumbbells, bands, machines, a suspension trainer, and body weight alone
• Muscle and strength building full-body workouts, plus body-part-specific, and upper/lower split routines
• Fat-burning, heart-strengthening cardio workouts for all the most popular machines—treadmill, elliptical trainer, stationary bike, rower, and more
• Expert programming from the world’s best trainers, including explanations of how the workouts were designed to build muscle, burn fat, or increase endurance so you learn what works and why
• Over 1000 different exercises with complete descriptions so you master perfect form
• Complete, scientifically proven nutrition plans for muscle gain and fat loss
No matter where you are, no matter what your goals, the perfect workout is at your fingertips. The Men’s Fitness Exercise Bible will keep you burning fat, sculpting new muscle, and making great gains for life.
Discover how to make the world your gym!
Praise for The Men’s Fitness Exercise Bible
“This reminds me of training I did in my early bodybuilding days in Austria. Simple programs like this have always worked and always will. Sean has put together a fantastic collection of workouts.”—Arnold Schwarzenegger, 7-time Mr. Olympia, Governor of California, and terminator
From the Trade Paperback edition.
Personal trainer and Instagram sensation Joe Wicks (@thebodycoach) has helped thousands around the world lose fat and transform their bodies with his nutritious, quick-to-prepare meals—ready in just fifteen minutes and made from easy to find ingredients. In this essential cookbook and exercise guide, he reveals how to SHIFT body fat and get the lean physique of your dreams by eating better and exercising less with his signature HIIT (high intensity interval training) home workouts and 100 delicious recipes like:
Incredible Hulk Smoothie • Big Barbecue Chicken Wrap • Quick Tortilla Pizza • Gnocchi with Sausage Ragu • Thai Beef Stir-Fry • Beet Protein Brownies
Filled with gorgeous food shots, helpful how-to photos, and inspiring before-and-after shots of Joe’s clients and their amazing body transformations, Lean in 15 will help you discover how to keep your body healthy, strong, and lean—forever.
Harry is Henry S. Lodge, M.D., a specialist in internal medicine and preventive healthcare. Chris Crowley is Harry's 70-year-old patient who's stronger today (and skiing better) than when he was 40. Together, in alternating chapters that are lively, sometimes outspoken, and always utterly convincing, they spell out Harry's Rules and the science behind them. The rules are deceptively simple: Exercise Six Days a Week. Eat What You Know You Should. Connect to Other People and Commit to Feeling Passionate About Something. The science, simplified and demystified, ranges from the molecular biology of growth and decay to how our bodies and minds evolved (and why they fare so poorly in our sedentary, all-feast no-famine culture). The result is nothing less than a paradigm shift in our view of aging.
Welcome to the next third of your life--train for it, and you'll have a ball.
SEALFIT was developed by retired Navy SEAL Commander Mark Divine for the unique and specialized needs of professionals seeking to reach their fullest potential. Mark Divine's straightforward 8 WEEKS to SEALFIT program will give in-depth philosophy and training on how to develop the character traits that go into making a Navy SEAL: discipline, drive, determination, self-mastery, honor, integrity, courage and leadership. 8 WEEKS to SEALFIT features the ground-breaking training regimens that improve the SEALFIT athlete's overall endurance, increase his or her work capacity, provide the knowledge to functionally train without equipment and the ability to thrive in a teamwork setting.
Through teamwork, mental and physical preparation, and proper nutrition, the SEALFIT athlete can cultivate the "Kokoro" (warrior) spirit, so they are unbeatable in life. Join the thousands of other SEALFIT athletes who have improved their well-being through these tried and true methods presented by Commander Mark Divine.
With 8 Weeks to SEALFIT you will:
- Develop all of the character traits of a Navy SEAL;
- Forge an unbeatable mind;
- Get the best functional workout available with the least amount of equipment;
- Adopt a level-headed approach to nutrition;
- Gain exceptional overall functional strength and stamina;
- Improve work capacity and durability.
High-intensity bodybuilding advice from the first man to win a perfect score in the Mr. Universe competition
This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. His highly effective, proven approach enables bodybuilders to get results--and win competitions--by doing shorter, less frequent workouts each week. Extremely time-efficient, HIT sessions require roughly 40 minutes per week of training--as compared with the lengthy workout sessions many bodybuilders would expect to put in daily.
In addition to sharing Mentzer's workout and training techniques, featured here is fascinating biographical information and striking photos of the world-class bodybuilder--taken by noted professional bodybuilding photographers--that will inspire and instruct serious bodybuilders and weight lifters everywhere.
For years, bros, meatheads, and gym rats around the world have posed pressing questions: What can you bench? Can I skip leg day? What goes in this protein shake? And importantly—do you even lift, bro? At long last, answers to these questions and more can be found in one handy volume—THE SWOLY BIBLE, written by the Internet’s favorite gym expert/literary genius, Dom Mazzetti.
In it, Mazzetti lays out the truth about how to make gains in the gym and in your life, including:
- How to Get Hyped for a Lift
- The True Meaning of Meal Prep
- How to Eat Chicken Without Wanting to Kill Yourself
- The Best Tips for Taking a Post-Workout Selfie
- How to Get Your Girlfriend to Start Lifting
- Why Crossfitters Are the Worst
- And much more
Written in Dom’s signature comedic voice, with illustrations throughout, The Swoly Bible is the perfect gift for anyone in your #fitfam.
From the Trade Paperback edition.
In The Skinny Rules, celebrity trainer and coach of NBC’s The Biggest Loser Bob Harper delivers the ultimate strategy for healthy, long-term weight loss and “thin maintenance.” But what if you have a big event looming—a reunion, wedding, beach vacation, or other special occasion—and need a fast-acting plan to meet your short-term goals?
Jumpstart to Skinny features thirteen short-term Rules (no one gets thin on mere suggestions) that will supercharge your weight loss. Taking any confusion or decision making out of the equation, Harper also provides a day-by-day plan for success, including his body-toning “Jumpstart Moves” and deliciously slimming recipes specially designed for your get-skinny needs.
Jumpstart to Skinny lets you in on the secrets Bob shares with his red-carpet celebrity clients. This is not a marathon diet; it’s a quick sprint to the finish line. And the victory lap comes when you slip into that sexy dress or swimsuit and feel fantastic. Get started today!
THE FOUR-PART JUMPSTART PLAN TO A SKINNIER YOU
• Your Jumpstart Rules: Thirteen must-follow principles to get you ready for your own “big reveal,” including Rule #1, a precise breakdown of the proper protein/carbohydrate/fat proportions for every meal, and Rule #3, which explains why you need to just say no to complex carbs after breakfast during this three-week plan. These are the Rules that Bob Harper and his celebrity clients use to get ready for their big events—and now you’re in on the secrets, too.
• Your Jumpstart Day-by-Day: No decisions, no confusion! Here is the simple, three-week game plan: the food to buy and prepare ahead each week, when and how much to eat each day, and the when and how of your exercise schedule.
• Your Jumpstart Moves: Bob’s unique, twenty-minute, at-home exercise routines. From sit-ups, push-ups, and squats to jumping rope, lateral jumps, and simple chair dips, choose one of the seven “packages” of body-toning moves when your day calls for Bob’s “metabolic conditioning.”
• Jumpstart Recipes: Cleansing or juice fasting? No way! You need to eat to lose weight, so here are twenty-one days of slimmingly delicious recipes—including “Peanut Butter and Jelly” Oatmeal, Sweet Potato Hash, Spaghetti Squash Bolognese, Buffalo Chicken Salad, and Bob’s signature Shrimp Skimpy—formulated with your Jumpstart protein/carb/fat proportions (see Rule #1!) and calorie maximums in mind.
From the Hardcover edition.
Do you want to shed fat and sculpt a new body shape at the same time?
Do you want a program without gimmicks, hype, or quick fixes?
Do you want a program guaranteed to work, no matter how old you are or what kind of shape you’re in now?
For twenty-five years, industry veteran and bestselling author Tom Venuto has built a reputation as one of the world’s most respected fat-loss experts. In Burn the Fat, Feed the Muscle—known by fans as “the bible of fat loss”—Tom reveals the body transformation secrets of the leanest people in the world. This is not a diet and it’s not just a weight-loss program; this is a breakthrough system to change your life and get you leaner, stronger, fitter, and healthier with the latest discoveries in exercise and nutrition science.
Inside, you’ll discover:
- The simple but powerful LEAN formula, revealing the four crucial elements of body transformation success.
- The New Body 28 (TNB-28): a four-week training plan for sculpting lean muscle, plus a quick start primer workout perfect for beginners
- A lifestyle program that’s more flexible and easier than ever to follow, even if you are busy, have dietary restrictions, or have never worked out before.
- The motivation strategies it takes to stick with your plan.
Burn the Fat, Feed the Muscle is not about getting as ripped as a fitness model or becoming a bodybuilder like Tom did (unless you want to); it’s about using their secrets to achieve your own personal goals. You are sure to call it your fitness bible for many years to come.
From the Hardcover edition.
Men's Health Best: Weight-Free Workout shows you how to put together a workout program you can follow anywhere--no need to go to the gym! It includes all the exercises you need for whole-body fitness and maximum flexibility and explains the exact benefits of each one.
THE #1 BESTSELLING WOMEN’S FITNESS BOOK WITH OVER 100,000 COPIES SOLD!
If you want to build muscle, lose fat, and look great as quickly as possible without crash dieting, “good genetics,” or wasting ridiculous amounts of time in the gym and money on pills and powders...regardless of your age... then you want to read this book.
Here’s the deal:
Building muscle and losing fat isn’t nearly as complicated as the female bodybuilding industry wants you to believe.
You don’t need to starve yourself with “extreme fat loss diets” or give up all the foods you actually like to lose weight quick.
You don’t need to spend hundreds of dollars per month on worthless fat loss supplements that female bodybuilders shill in advertisements.
You don’t need to toil away in the gym for a couple of hours per day to lose fat, build muscle, and have the bikini body you really want.
You don’t need to do special exercises to lose weight or constantly change up your workout routine to make startling progress in the mirror.
You don't need to grind out hours of boring cardio to lose belly fat and get rid of that fat stomach for good.
Those are just a few of the harmful myths that keep women like you from ever achieving the lean, toned, strong, and healthy body you truly desire.
And in this book you’re going to learn something most people, even women bodybuilders, will never know...
The exact formula of exercise and eating that makes losing 10 to 15 pounds of fat while building lean, sexy muscle a breeze…and it only takes 8 to 12 weeks.
This book reveals things like…
Why most advice on what to eat to lose weight fails, and how to build meal plans that help you lose weight fast without ever feeling starved, deprived, or like you’re on a “fat loss diet.”
The simple science of how to burn belly fat fast and keep it off for the rest of your life.
The biggest female muscle building lies women are told about how to “tone” and “shape” their bodies...and what you REALLY need to do to have sexy, lean curves. (Hint: Using the Barbie weights to “tone your muscles” is a waste of time.)
How to master the “inner game” of fitness and develop the self-discipline and willpower it takes to build the body of your dreams (and actually enjoy the process!).
An all-in-one weight training program for women that will give you a toned upper body, flat stomach, sexy legs, and killer butt…in just 3 to 6 hours of exercise per week...doing workouts that you actually enjoy.
A no-BS guide to women’s bodybuilding supplements that will save you from wasting THOUSANDS of dollars each year on bunk science and marketing hype.
How to burn fat and build lean muscle while still indulging in the "cheat" foods that you love every week like pasta, pizza, and ice cream.
What to eat before and after your workouts to build muscle fast. It’s the “little” things like this that make female bodybuilding diet plans maximally effective.
And a whole lot more!
Imagine...just 12 weeks from now...being constantly complimented on how great you look and asked what the heck you’re doing to transform your body…
Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you’re getting healthier every day...
The bottom line is you CAN have that bikini body without having your life revolve around it.
SPECIAL BONUS FOR READERS!
With this weight lifting book for women you'll also get a free 98-page bonus report that contains a year's worth of Thinner Leaner Stronger female fitness workouts as well as Mike’s personal product and supplement recommendations and more!
Scroll up, click the "Buy" button now, and begin your journey to a thinner, leaner, and stronger you!
Let me ask you a question. Do any of the following claims sound familiar?
“I have bad genetics--I just can't build muscle or lose fat easily.”
“You have to work your abs more to get a six-pack.?
“When doing cardio, you want your heart rate in the 'fat burning zone.'”
“Don't eat carbohydrates--they make you fat.”
“Don't eat at night if you want to lose weight.”
“If you wait too long in between meals, your body goes into 'starvation mode' and you will mess up your metabolism.”
“I'm overweight because I have a slow metabolism.”
You've probably heard one or more of these statements before, and the sad truth is lies like these have ruined many people's fitness ambitions.
Thanks to the overwhelming amount of fitness pseudo-science and lies being pushed on us every day by bogus magazines and self-styled "gurus," it's becoming harder and harder to get in shape.
Muscle Myths was written to debunk the most commonplace and harmful gimmicks, fads, myths, and misinformation in the health and fitness industry.
And unlike other books that just offer endless opinions, the advice in this book is backed up by over 300 citations of scientific literature, and real-world results.
Make no mistake: this isn't a book about exercise and diet theory. This book is full of practical, results-driven advice that will help you reach your fitness goals easier and faster.
Here are just some of the things you'll learn in this book:
This book will save you the money, time, and frustration of falling into the traps of misleading diets, workout programs, and products, and teach you how to finally start seeing real results with your diet and exercise.
SPECIAL BONUS FOR READERS!
With this book you'll also get a free 52-page bonus report from the author called "Muscle Meals: 15 Recipes for Building Muscle, Getting Lean, and Staying Healthy."
In this free bonus report, you'll find 15 fast, healthy, and tasty meals that will help you build muscle or lose weight, regardless of your current skills.
Scroll up and click the "Buy" button now to learn the no-BS truth of how to look good and feel great without having to endure tortuously restrictive diets or long, grueling exercise routines.
Increasingly popular around the world, krav maga is the renowned hand-to-hand Martial Arts defense fighting designed by the Israeli military forces. Swift, powerful, and simple, it is an effective method for fending off any kind of attacker—and it is also an amazing workout.
Regardless of size, strength, and fitness level, anyone can master the essentials of krav maga—and reap the rewards of increased safety, confidence, and conditioning. With moves you can learn in as little as five minutes, or train and practice for long-term success, Krav Maga covers all the below:
*What is Krav Maga all about
*Instruction on how to protect your body's vulnerable target and learn weapons defense combat
*Use an opponent's momentum to fuel your counterattack
*Escape all kinds of grips and holds
*Combine training punches, kicks, and other moves into a powerful conditioning workout---to lose weight, increase core strength, and improve muscle tone
*Use specially designed drills and a 12-week training program to become a kravist---a smart and prepared fighter
Written by one of America's foremost krav maga experts, this exciting new guide opens the door to an empowering and important set of techniques that you or anyone can master.
As group training director for Men’s Fitness and Muscle & Fitness, Sean Hyson, C.S.C.S., has built his career around helping men just like you build lean, powerful muscle, maximize their strength, and improve their physical and emotional health. Now, the secrets of more than a decade of authoritative research into exercise, nutrition and supplementation are boiled down into one effective, no-B.S. plan for maximum muscle gain. In just 21 days, you’ll:
• Maximize testosterone—and maintain peak energy and potency all day and all night! Discover the remarkable hormone-boosting workout that makes lean muscle growth automatic!
• Build bigger arms, chest, and back with targeted, high-intensity workouts. Not one second of your gym time is wasted in an exercise plan that makes maximum muscle growth your daily payoff.
• Pack on a pound and a half of muscle every week! Flex your bicep: That’s what four pounds of muscle looks like. In just 21 days, that’s how much you’ll be adding to your body.
• Eat the perfect muscle foods—at every meal. This 6-times-a-day nutrition plan gives you the exact ratio of protein, carbs, and fat to fuel hypertrophic muscle growth each time you eat.
• Burn only fat calories! Discover the nutrition secret that turns any workout into an exercise in pure body-fat torching.
• Boost energy and sexual performance. This high-powered plan will boost your endorphins and unleash HGH, IGF-1, and other growth-factor hormones to boost mood, muscle, and sex drive.
• Reach higher intensity—without pain or muscle soreness. Cutting edge research reveals the unique nutritional supplements that give you the edge in the gym, and make your recovery hyper-efficient.
With The 21-Day Big Muscle Plan, you’ll turn soft fat into pure, hard muscle, and reveal a stronger, more powerful, more potent new you in just three weeks!
Developed by professional Natural Bodybuilding Champion Tyler English,this plan will show you how to pack on pounds of MUSCLE with the workouts that helped him take first place in competition. Get the best intense workouts for each muscle and the right form so you reap maximum results.
Workout fads and fitness equipment come and go, but as trainers and bodybuilders know: nothing tops a simple set of dumbbells for convenience, reliability, and versatility when you are trying to build muscles and get in shape. In Men's Health Ultimate Dumbbell Guide, Myatt Murphy, a fitness expert and longtime contributor to Men's Health, shows readers how to use dumbbells to develop just about every part of their bodies.
For anyone who believes that dumbbells can be used only for arms and shoulders, Myatt Murphy proves them wrong. Featuring 200 photographs, Men's Health Ultimate Dumbbell Guide demonstrates how to perform a total body workout and get maximum results. There are exercises here--lunges, squats, dead lifts, curls, shrugs, kickbacks, presses, and more--that develop abs, arms, chest, legs, and shoulders, along with innovative new ways to get the most of this versatile piece of strength-training equipment.
With instructions for creating literally thousands of dumbbell exercises for the novice to advanced lifter, Men's Health Ultimate Dumbbell Guide will be an indispensable addition to any home gym.
Forget lifting moderate weights slowly for lots and lots of sets and reps. The best way to get huge in a hurry is to use heavy weights and lift them quickly for fewer repetitions. Waterbury's groundbreaking programs will enable you to:Add mass and size. Gain as much as 16 pounds of muscle in 16 weeks--and add 1 full inch of upper arm circumference in half that time!Get stronger...fast! Even seasoned lifters can realize a 5 percent increase in strength in the first few weeks. And in 12 weeks, you can boost your overall strength by up to 38 percent.Build power and stamina. Increase your one-rep max in your core lifts by as much as 30 percent.Shed fat fast. Burn off up to 10 pounds of body fat, losing up to 2 pounds of fat per week.
With Men's Health Huge in a Hurry, you'll not only get bigger faster, you'll do it with less time wasted in the gym and with less post workout pain and a much lower injury risk.
In LL Cool J's Platinum Workout, LL lets you in on the secrets of his transformation with his uniquely creative, yet no-nonsense regimen--enlivened with humor and sheer force of personality--he will inspire you to enjoy working out as never before, while building a body you never thought possible. LL Cool J and Scooter Honig blend standard free-weight lifts, plyometrics, fighters' moves, calisthenics, endurance training, and much more to create what they call their "combination platter"--a highly effective, dynamic, and diversified total-body workout. Whether you are just starting a program or looking to get to the next level, you can choose from four levels of fitness, from Bronze to Platinum, including:THE BRONZE BODY: A 4-week beginners' program that will take inches off your waist and boost your energy.THE SILVER BODY: A 5-week program for intermediates that increases strength while also maintaining muscular and cardiovascular endurance.THE GOLD BODY: An advanced 9-week program that turns the body into a muscle-building fat-burning machine--complete with six-pack abs and as much energy as LL Cool J.THE PLATINUM BODY: A hard-core 3-week fat-torching program LL used to prepare for his "Control Myself" video--a new level in ripped-to-the-bone fitness and sex appeal.PLUS, THE DIAMOND BODY: A special 4-week program for women who want to shape up fast for summer or a special event.
Jam-packed with photos of LL demonstrating exercises and complete with meal plans and recipes that will fuel your workouts while promoting fat loss, LL Cool J's Platinum Workout will transform your body and the way you think about exercise--for life.
Since 1989 when Tim Grover began training Michael Jordan, hundreds of elite competitors have turned to Grover to become stronger, faster, and more powerful, both physically and mentally. From Jordan to Kobe Bryant to Dwyane Wade and countless other superstars, Grover’s revolutionary methods have made the best even better, year after year.
In Jump Attack, Grover shares the revolutionary program he uses to train the pros. A fitness bible for athletes around the world, this three-phase, twelve-week program has been completely updated with new exercises and workouts as well as cutting-edge information on training, nutrition, longevity, injury prevention, and more. Devised for explosive power, quickness, endurance, and agility, this intensely challenging workout pushes athletes out of their comfort zones, tests their capacity to go harder, and turns “I can’t” into “Just try and stop me.”
You don’t have to be an elite athlete to benefit from Grover’s program—but you can attain the mindset of a champion through the physical program outlined in this complete plan. Says Grover: “This is how my pros do it. If you want to become more explosive, stronger, and faster, if you want to jump higher and improve your overall athletic performance in any sport, this is exactly how we do it today: This program is the difference between jumping and taking flight.”
Testosterone is the most crucial hormone in the male body--and every man's T levels begin a slow, steady decline as he ages. The result? Loss of strength and muscle mass. Poor sugar metabolism. Increased body fat, especially around the waist. Loss of T also affects red blood cell production, vitality, bone density, mental acuity, and sex drive. In short: It slowly chops a man down.
Testosterone Transformation helps a man produce higher levels of T and reverse the downward spiral. By eating the right foods and adopting a new exercise approach, any man at any age can transform his life by starting a positive chain reaction: Raise T levels through the strategies in this book, improve workouts, get stronger, improve workouts even more, get even stronger, and enable the body to use muscle to process sugar--instead of storing it as fat.
Testosterone Transformation is a life-changer: a serious exercise and strategic diet plan that uses the science of a man's own body to help him recharge his sex drive, increase vitality, and reduce health risks across the board.
If you want to build as much muscle as naturally possible...be able to bench press, squat, and deadlift gargantuan amounts of weight...and maintain a ripped, beach-ready physique year round...then you want to read this book.
If you've been lifting weights for any period of time, you've probably wondered...
What does it really take to make the jump from a "good" physique...from being "kinda strong"...from looking "athletic"...to having an outstanding looking, extraordinarily strong, ripped body that just makes people say "WOW"?
You know...the type of body that makes people wonder if you're on steroids or just a genetic freak.
The type of body that fills you with self-confidence and pride of achievement.
The type of body that most of us guys dreamt of having before we ever touched a weight.
Well, this book was written to show you exactly how to make it through the "intermediate lifter" phase smoothly, with an incredible physique to show for it, and then continue to make gains and enjoy your training as an advanced lifter.
Furthermore, this is not an updated version or rehash of Bigger Leaner Stronger. It's a true sequel--it builds on the principles taught in Bigger Leaner Stronger and takes your knowledge to the next level.
Here's a "sneak peek" of what you'll find inside Beyond Bigger Leaner Stronger...
How to accurately pinpoint the weak points in your physique that, when corrected, dramatically improve your proportions and overall aesthetics
The science of proper training periodization with a program specifically built for intermediate and advanced weightlifters
Whole-body mobility routines that will not only help prevent injury, but improve performance as well
8 scientifically proven ways to break through weightlifting plateau
Exactly how to get shredded (6 to 7% body fat) without frying your muscles or sanity
How to maintain single-digit body fat percentages year-round with ease...and still make gains in the gym
In-depth guides to various popular dieting styles like intermittent fasting, carb cycling, and Paleo
Simply put, Beyond Bigger Leaner Stronger is nearly 300 pages of neatly organized dietary and training lessons, insights, and principles...backed by decades of anecdotal evidence and over 250 scientific studies...and 100% geared toward helping you push your body to its genetic potential in size, performance, and aesthetics.
SPECIAL BONUS REPORT FOR READERS!
With this book you'll also get a free 175-page bonus report from the author called The Beyond Bigger Leaner Stronger Challenge. In this bonus report, you'll find product recommendations, a full year's worth of workouts, recipes from the author's cookbooks, and more!
Buy this book today and learn what most guys will never know about building extraordinary amounts of muscle and tremendous strength while staying lean...and all without superhuman genetics, living in the gym, or using steroids.
Best-selling author Frédéric Delavier introduces 42 programs for sculpting every region of the body. Featuring 40 exercises targeted to the back, shoulders, abs, buttocks, legs, arms, and chest, Delavier’s Women’s Strength Training Anatomy Workouts includes 171 photos and 442 remarkable anatomical illustrations.
KEVIN CURRY is the sole creator of @fitMenCook and has one of the most prolific social media followings in the world of healthy nutrition. Through sharing photos and content on Tumblr and Instagram and his website, he has inspired countless thousands to lead healthier, more fulfilling lives.
It all started when Kevin saw a photo of himself posted on Facebook and despised his look from all the excess fat he'd gained. Realizing that exercise was not going to be enough led him to a life-changing journey of creating lean, fulfilling, macronutrient-dense meals for himself. Eating healthy actually worked.
This is Kevin's first book. In it he shares his journey in the form of weekly challenges to show you how he was able to transform his diet, his life, and his career. He demonstrates that healthy eating is much more than "grilled chicken breast with steamed vegetables," and that nourishing both your mind and body can lead to lasting, sustainable change. Take the leap countless of others around the world have already made to make healthier, wiser, and more creative decisions when it comes to food choices.
The Men's Health Big Book of 15-Minute Workouts contains fast-paced circuit training and interval workouts that boost calorie burn, build muscle, and fry belly fat in half the time of regular workouts. Readers can choose from at-home, body-weight-only workouts and total-body barbell programs to exercises that target major muscle groups--the chest, arms, legs, and back--and sport-specific workouts. Other highlights include:a special section of 15-minute core workouts to build a rock-hard six-packan eating plan with delicious meals that take 15 minutes or less to prepareworkouts for the office or when you're traveling and can't make it to the gymhundreds of tips from America's best trainers, nutritionists, and exercise scientists
The editors of Runner's World know marathon training better than anyone on the planet. They have spent the last few years inviting readers to share the long, sweaty journey to the starting line, putting themselves on call to personally answer readers' questions 24/7. This book will include testimonials from real runners, more than 25 training plans for every level and ability, workouts, a runner's dictionary, and sample meal plans.
The Runner's World Big Book of Marathon and Half-Marathon Training is a powerful and winning resource--the ultimate tool kit for anyone who wants to get from the starting line to the finish line.
With 50 percent updated content, this new edition of Run Less, Run Faster continues to promise the same tantalizing results: Readers can get stronger, faster, and better by training less. It will also include more sections for novice runners, broadening the audience appeal, as well as training plans tailored to the new qualifying times for the Boston Marathon. The quality-over-quantity approach optimizes training time and yields better performance--results runners will love no matter what distance they are racing.
Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: Aerobic exercise physically remodels our brains for peak performance.
In SPARK, John J. Ratey, M.D., embarks upon a fascinating and entertaining journey through the mind-body connection, presenting startling research to prove that exercise is truly our best defense against everything from depression to ADD to addiction to aggression to menopause to Alzheimer's. Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, which has put this school district of 19,000 kids first in the world of science test scores), SPARK is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run---or, for that matter, simply the way you think
Let Runner's World Essential Guides: Weight Loss lead you through the minefield of dieting by showing you everything you need to know to shed pounds without losing steam on the run. The editors of Runner's World, the foremost authorities on running on the planet, have collected the best information about weight loss on the run, answering questions such as:What are the 8 Golden Rules of Weight Loss?What should you eat to boost your metabolism?What are the best foods to eat for breakfast, lunch and dinner to optimize weight loss?Weight-loss myths are debunked.
And you'll get simple ideas for pre- and post-workout snacks as well as delicious, ridiculously easy-to-make recipes like a healthy hamburger and Angel Cake so that you'll have the fuel you need to run and the knowledge you need to shed pounds and keep them off once and for all!
This unique program features 7 supersimple Rules of the Ripped--scientifically proven, breakthrough strategies that often run counter to standard "diet" advice (like Rule #7: Eat whatever you want at least 20 percent of the time!). Built around 8 "Fast & Lean" superfood groups, The Men's Health Diet is so easy, so effective, readers can't help but turn fat into muscle and stay strong and lean for life.
Features include: 101 Tips That Will Change Your Life in 10 Seconds or Less; The Men's Health Muscle System exercise plan; and the 250 Best Foods for Men. Packed with easy-to-prepare recipes, hundreds of helpful tips, and weekly workout plans, this is the ultimate secret weapon for a stronger, leaner, more muscular body.
Clear, comprehensive, witty, and refreshingly realistic, The New Male Sexuality is destined to be a classic.
FROM KRIS GETHIN, editor in chief of the world’s leading online fitness site Bodybuilding.com, comes a revolutionary 12-week diet and exercise program—supported by two million members and thousands of real-life success stories. Body by Design is a plan that promotes health from the inside out, starting by breaking down the mental blocks that are holding you back, then by building up the muscles on your body, and finally by adding delicious, healthy food onto your plate.
Rather than subtracting things from your life— cutting out calories, losing weight, banishing your belly—here's how to add more of the right things: more muscle, more support, and more success. Motivation is the key factor that drives permanent change, and with Body by Design you can finally learn how to activate your inner motivation and
With the proper balance of weight training, make fit happen forever. cardiovascular exercise, and nutrition—along with the motivational tools to stick with that program for the long term—even people who have struggled with fitness for their entire lives can achieve spectacular, lasting results. Join the “Transformation Nation” and create your own story that will inspire others—with Body by Design.
In Body by Design, you’ll learn the optimal balance of weight training, cardiovascular exercise, and nutrition—along with the motivational tools to stick with your goals and achieve dramatic results. Rather than subtracting things from your life (cutting calories, losing weight, banishing your belly), here's how to more muscle, more support, and more success.
Based on the best practices found at Bodybuilding.com (the world’s leading online fitness site), Body by Design shows that amazing things can happen when people get the tools they need to achieve their fitness goals.
YOU CAN TRANSFORM YOUR BODY. GET AND STAY MOTIVATED.
Identify your “Transformation Trigger” and create a system of radical accountability in your life—whether your goal is to lose 30 pounds of fat or gain 30 pounds of muscle.
EXERCISE FOR OPTIMUM RESULTS with a fully illustrated, 12-week workout. By changing your routine often, you will “shock” your body into doing more than you ever thought you could.
EAT CLEAN TO GET LEAN with simple, inexpensive, and delicious recipes. Supercharge your metabolism and keep hunger under control.
TIFFANY FORNI is a self-professed “fat girl turned fitness nerd” who turned her newfound passion for health into a career as a personal trainer.
ROCHELLE FORD came from a family of unhealthy eaters but eventually lost more than 100 pounds—and converted her family to her good habits in the process.
CLAUDIO RAMOS has more energy than ever after his 135-pound weight loss—“It’s like I’ve been reborn.”
RICKY HOWELL achieved a stronger body and a newfound sense of confidence after his divorce.
PLUS, YOU’LL READ AMAZING STORIES— and see remarkable before-and-after photos— from people just like you who have experienced dramatic, life-changing results.
Suffering a career-ending, potentially crippling injury to her back and right leg, a young dancer named Elaine Petrone tried everyone from orthopedists to yogis to turn her pain and prognosis around. Nothing worked--until she healed herself through a unique program of therapy and exercise based around the use of two small, squishy balls. From there she turned her passion into a mission that is helping the thousands of people who visit her classes conquer pain, stress, and injury.
Now, for relief for sufferers everywhere, comes The Miracle Ball Method. The work itself is simple. Take a sore back: By resting your aching back on grapefruit-sized balls and letting your body sink into them, you're unworking the muscles that hurt. Pain and tension drain out of the body. Petrone shows how proper breathing (which she demonstrates) works in conjunction with a range of unexercises that call for placing the balls under the back, head, knees, hip, elbow--wherever there's pain--and then resting, rolling, or rotating on them. She points out that relief can come in surprising ways: Lower back pain may be helped by placing the ball under your neck, or a bad knee might be helped by hip work. It's a revolutionary program of relief, from head to toe.
In ChiRunning, Danny and Katherine Dreyer, well-known walking and running coaches, provide powerful insight that transforms running from a high-injury sport to a body-friendly, injury-free fitness phenomenon. ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and T’ai Chi.
ChiRunning enables you to develop a personalized exercise program by blending running with the powerful mind-body principles of T’ai Chi:
1. Get aligned. Develop great posture and reduce your potential for injury while running, and make knee pain and shin splints a thing of the past.
2. Engage your core. Shift the workload from your leg muscles to your core muscles, for efficiency and speed.
3. Add relaxation to your running. Learn to focus your mind and relax your body to increase speed and distance.
4. Make it a Mindful Practice. Maintain high performance and make running a mindful, enjoyable life-long practice.
5. It’s easy to learn. Transform your running with the ten-step ChiRunning training program.
Call it a spare tire, muffin top, or paunch. Men consistently cite their belly as their biggest problem area--and it is often the toughest final pounds to lose. Not anymore!
Whether your eating habits have been affected by stress, your body has changed with age, or you're constantly doing crunches without results, it's time to blast belly fat the right way. Using the comprehensive, week-by-week eating and exercise plan, you can lose up to 20 pounds in 6 weeks--and keep it off, forever.
The Men's Health Big Book: Getting Abs special features include:Quick effective routines that replace boring, painful crunchesManly (and healthy) recipes that take less than 15 minutes to prepare!Hundreds of tips on how to emphasize muscle definition and six-pack abs!
Including a step-by-step, 4-week eating and exercise plan, easy-to-prepare recipes, and hundreds of exercises, The Men's Health Big Book: Getting Abs is the ultimate guide to a leaner, fitter, sexier body.
Her dramatic turnaround began with five decisions–personal, no-excuses commitments that kept her from losing sight of her goals. It worked for Chantel and it will work for you. Once you unconditionally change your mind your body will follow, and your life will never be the same.
In this book you will discover:
·How to move beyond past failures and get over your old excuses
·How changing your eating patterns can break food’s hold over you
·Why winning the weight-loss battle must come from the inside out
·The simple workouts that deliver lasting results and are fun to do
·How to overcome the naysayers, the diet police, and your own nagging doubts
·How to prioritize your health, juggle family and career, and stay motivated when life takes unexpected turns
·Why the diet industry wants you to keep coming back
·And much more!
You will find straight talk on developing the determination, commitment, and personal responsibility it takes to achieve weight loss that lasts. It’s time to stop getting ready for the event and start getting ready for life!
From the Hardcover edition.
As a formerly “skinny fat” woman, Christmas Abbott knows what real women need to get the butt and body of their dreams. In The Badass Body Diet, she dispels the myth of the health benefits of a “pear shape” body, teaches readers how to spot-reduce excess fat with targeted meal plans and recipes that zap cellulite, and galvanizes them with a quick and simple workout plan for a toned butt—the key to total body fitness.
Your “glutes” (the technical term for booty) are the body’s largest and most powerful muscle group—and one of the most beautiful—but they can go dormant, flat, and flabby. Packed with essential information, and inspirational before-and-after photos of her clients, The Badass Body Diet shows how to whip that butt into shape and provides essential information on how to:Select essential “booty foods”—the right proteins, fats, and carbs Experience a total body workout with an easy-to-follow, powerful exercise program Improve posture and functional mobility and enhance overall health Target cellulite through diet, workout strategies, and other proven tips And much more.
Unlike most “one approach fits all” diet and exercise books, The Badass Body Diet identifies the three types of dieters that Christmas has discovered working with hundreds of clients at her CrossFit gyms—Modifiers, Gainers, and Maintainers—and tailors her approach to each, providing specific goals for maximum results. Stop obsessing about a flat belly, Christmas advises. A Badass Body is a birthright, and it starts at the bottom—with a trim and tight tush.
This book presents my core training philosophies and principles, and the Rep Goal System. Future books will build off these principles, and show you many other workout programs and systems that will help you to build muscle and strength.
Never waste a set. That is what this book is about.
My lifting philosophy is simple: When you maximize every set, you maximize every workout. When you maximize every workout, you maximize progress. It doesn't get any easier than that, does it?
Nothing complicated about this approach, yet it’s not exactly something you hear talked about in the lifting industry every day.
As Dr. Jordan Metzl says, "Exercise is medicine." Now he puts that philosophy--along with cutting-edge research and a motivational bedside manner--into a groundbreaking book delivering a head-to-toe list of maladies that affect quality of life for millions. He then offers the specific exercise prescriptions that will help fix them--from type 2 diabetes to depression, from arthritic joints to PMS, from addiction to sleep apnea.
The Exercise Cure received an amazing amount of publicity for its simple approach to weight loss and better health for everyone. The book offers an exhaustive (and exhausting) collection of fun, fat-torching, life-changing workouts that can be tailored to any fitness level.
"Doctors have long focused on the treatment of disease. Now we have a manual that highlights a means of prevention. As Dr. Metzl touts, exercise is one of the world's most effective medicines."
--Sanjay Gupta, MD, chief medical correspondent, CNN
On this Power Trip, athletes, parents and coaches will be exposed to what I think are the best exercises to do to become more powerful and the techniques I teach. You will learn, especially using the DVD, which can be ordered online, the best teaching progression to make yourself or your athlete, exceptional at performing these all-important Olympic-style lifts.
Strength training can be a long and costly maze. Money and, more importantly, time can be wasted going down the wrong roads and riding with the wrong people. You will learn on this Power Trip, what to look for in a coach, a strength program and/or a gym when you are traveling through your athletic life. And, you will learn how not to waste your time doing things that aren't making you a better athlete and a more powerful person.
And, I hope you will laugh a bit as well.
Get up early. Pack your gear. Get ready to take your Power Trip.
Don McCauley has coached Olympic Weightlifting, Powerlifting, Throwing, and Strength and Conditioning with several sports, for almost thirty years. In that time he has produced athletes that have competed at the national and international level, including the Olympics.
He has competed in the sports of Track&Field as a middle distance runner, Road Running, Olympic Weightlifting and Powerlifting. He is most proud of his best 10-mile race time of 59:32.
Don graduated from the University of Rhode Island, is a C.S.C.S., a Level 1 Track & Field Coach and is certified by CrossFit and Cross- Fit for Kids. He presently works for Performance Initiatives as the Coach of the Coastal Empire Weightlifting team and owns a CrossFit box in Savannah, Georgia.
He is on the Ethics Committee of the USAW (Olympic Weightlifting NGB) and has a long-standing teaching relationship with many athletes in that sport. He is active in hosting weightlifting clinics and camps for athletes and coaches at the Performance Initiatives gym.
If you want to know once and for all what is and isn’t worth your money when it comes to workout supplements…and the ridiculous tricks and ploys supplement companies use to convince you to waste your money on worthless junk…then you want to read this book.
Let me ask you question.
Do you really believe half of the crap supplement companies claim these days?
Pump your muscles full of 13,432 milligrams of advanced, muscle-building compounds guaranteed to make you bigger, leaner, and stronger!
Tap into the power of this anabolic substrate and unlock your true muscle-building genetic potential.
The powerful lipolytic enzymes in our patent-pending proprietary blend literally melt the fat off your body. Getting shredded has never been so easy!
Thanks to the perfect balance of micronized amino acids, your muscles get exactly what they need to rapidly recover, grow, and smash each and every workout.
The marketing hype only gets more and more ridiculous. Who can we believe? Are all supplements a waste of money?
This book was written to set the record straight on what works and why, and what doesn't.
And it’s not just one author’s opinion—it is based solely on peer-reviewed, published studies on each and every type of supplement reviewed. This book contains over 80 scientific citations, so you can verify all the conclusions and advice for yourself.
Here’s a sample of some of the things you’re going to learn when you read this book:The “conspiracy” between the supplement companies and the workout magazines to keep you forever spinning your wheels in the gym, buying their products.The 9 principles of proper nutrition that enables you to maintain a lean, strong physique without having to count every calorie or obsess over everything you eat.Which types of protein supplements are best for building muscle, and which are overhyped and overpriced. Which supplements have actually been scientifically proven to help with muscle growth, and which have been debunked but still are pushed in advertisements every day.Why you don’t need to slam down amino acid drinks every day to build muscle, and the one circumstance where using such a product is actually recommended (and why!).The real truth about testosterone and growth hormone boosters. Do any of them work? Are they worth it? Find out.And more…
The bottom line is if you’re spending money on workout supplements or just want to know the secrets of this industry and its many products, then you want to read this book.
SPECIAL BONUS FOR READERS
With this book you'll also get a free 41-page bonus report from the author called "12 Health & Fitness Mistakes You Don't Know You're Making."
In this free bonus report, you're going to learn the truth behind 12 of the most common health & fitness myths out there that ruin people's efforts to get fit.
If you've ever wondered about things like if your genetics are holding you back…if eating carbohydrates actually makes you fat…if skipping breakfast is unhealthy...what it really takes to “get toned”… then you need to read this report.
Scroll up and click the "Buy" button now and learn what the supplement companies don’t want you know about what works, what doesn’t, and what you can do to get the most out of your supplementation routine!