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Description edit
From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape For men and women of all athletic abilities! As the demand for Special Operations military forces has grown over the last decade, elite trainer... read more
Ridiculously Simplified Synopsis edit
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Fact 1
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Quotes edit
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“For a decade I’ve used bodyweight exercises to create the leanest, strongest, most confident people of our civilization.”
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Each muscle group only needs to be worked once a week. While the program splits them into four sections: Push, Pull, Core, and Legs, you can also replicate a standard gym training regimen. Break your muscles up into: · Shoulders (8 to 12 sets) · Triceps (6 to 9 sets) · Chest (8 to 12 sets) · Lats (8 to 12 sets) · Biceps and forearms (6 to 9 sets) · Core (6 to 9 sets) · Thighs (8 to 12 sets) · Calves (8 to 12 sets)
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Daily, we should aim to consume 1 – 1.5 grams of protein per pound of ideal bodyweight, with the rest of our calories coming from an even split of good carbs and fats.
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Your real home is not your apartment or your house or your city or even your country, but your body. It is the only thing you, your soul and your mind, will always live inside of so long as you walk the earth. It is the single most important physical thing in this world you can take care of.
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Eat carbs with a low glycemic index. As much as possible, especially for those of you looking to shed body fat, get your carbs from whole pieces of fruit and raw or steamed vegetables, because they have the lowest glycemic index and contain valuable nutrients. The next best source is dairy and whole grain products.
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Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Power, Speed, Coordination, Balance, and Flexibility. The degree to which you possess these eight physical qualities defines your level of fitness.
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Unsaturated fats tend to lower bad cholesterol and triglyceride levels and chances of heart disease. They come from plant sources such as nuts, seeds, non-hydrogenated vegetable oils, soy, olives, olive oil, flax seed oil, and fish.
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The key to eliminating accumulated body fat is regaining your youthful metabolism by regaining your muscle through strength training.
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Success is about you– and no one but you–letting go of everything that conflicts with your goal.
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Get into the habit of eating until you are no longer hungry, not until you are completely stuffed.
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Fat should make up 25 – 35% of our total calorie intake. But be sure to consume mainly good, unsaturated fats. A small palmful of nuts and seeds, a bit of healthy oil on your salad, and eating plenty of fish will provide you with enough of the unsaturated fats. And those saturated fats you do eat should only come naturally from the dairy and meat you consume, not from foods such as French fries, butter, potato chips or other junk foods.
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First Sentence edit
I WANT YOU TO UNDERSTAND, unlike many other fitness authors, I do not train movie stars, television celebrities, models, or other personalities whose livelihoods hinge on being fit.
Table of Contents edit
1 · Mission Success
2 · How I Got Here
3 · Why Bodyweight Exercises?
4 · Why Strength Training?
5 · So What Is “Fitness,” Anyway?
6 · Nutrition
7 · Common Strength Training Myths
8 · Motivation
9 · Intensity
10 · Training Tools
11 · The Exercises
Authors & Contributors edit
- Mark Lauren (Author)
- Joshua Clark (Author)
First Edition edit
Original Language: English
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Page Count: 192
Publisher: Add the publisher.
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Page Count: 192
Classification edit
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- Dewey: 613.713
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Links to Supplemental Material edit
- Mark Lauren You Are Your Own Gym: Author's website.
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