You are your own gym pdf download

Still harder would be to do basketball Push Ups with pauses at the bottom. Still not hard enough? Try doing them one-handed on the floor. Then one-handed with your feet on the couch.

Then on an unstable surface. Then with pauses You get the idea. And this is only a simple example that can be repeated with many of my exercises. The difficulty of bodyweight exercises can be tailored to suit the needs of virtually anyone. You have total control of the resistance. Aerobic activity, on the other hand, is inefficient and inef- fective no matter your goal. Ever plod along on a treadmill that tells you the number of calories burned?

You might go 45 minutes before you hit calories. Well, guess what? The average male burns calories at rest in 45 minutes. Those extra calories that the exercise actually burned—only calories more than if you had been taking a nap—can be undone by half a plain bagel in half a minute. And aerobic exercise typically spurns your appetite enough to more than offset those few actual calories burned.

If we were so metabolically inefficient as to burn calories at the rate the exer- cise equipment advertises, we would never have survived for so long, and certainly not en- dured the hardship of the Ice Ages. The calories expended hunting and gathering would have caused us to die of starvation long before we ever found a Wooly Mammoth. This is why marathon runners will huff and puff if they cycle for the first time in years. Aerobic training actually causes muscle wasting because the body is programmed to adapt to whatever demands we place on it.

The body has no demand for extra muscle beyond what is needed to perform a relatively easy movement over and over. So your body adapts by actually burning muscle. The reason many people gain weight as they age, especially beginning in their 30s, is because they have less muscle than they had in their late teens and early twenties.

As we age, our bodies naturally lose muscle, especially as we are less active in our lives. This mus- cle tissue loss results in a decreasing metabolic rate. Muscle is the most metabolically expensive tissue we have: It takes between 50 and calories a day just to keep one pound of muscle alive, for both men and women, even if you are completely inactive.

Muscle is the single greatest tool for weight loss. That means your body will burn at least less calories a day. And as your body becomes more efficient at running, that calories you burn on the treadmill will decrease to about Then add the minimum calories you do not burn due to muscle loss caused by this exercise. After all your huffing and puffing you are now calories in the wrong direction! Intervals can consist of any variety of movements with any variation of work and rest times.

It burns far more calories and produces positive changes in body composition with much less time than aerobic training. Strength training gives your metabolism a boost far beyond the duration of the actual workout, for as long as 48 hours.

In contrast, after aerobic train- ing your metabolism returns to normal almost immediately. Many people believe aerobic activity strengthens their heart, and decreases the chance of things like coronary artery disease. Yet, after much research, even U. Air Force Cardi- ologist Dr. On the other hand, aerobic activities do carry with them a great risk of injury. And things like running are extremely high-force, damaging to your knees, hips and back. Aerobic dance is even worse.

Any effect you are seeking from aerobic activity can be achieved more safely and effi- ciently with high-intensity strength training. Remember, your cardiovascular system sup- ports your muscular system, not the other way around. An elevated heart rate means noth- ing by itself. Angelo Tremblay and his colleagues at the Physical Activities Sciences Laboratory, in Quebec, Canada, tested the popular belief that low-intensity, long-duration exercise is the most effective program for losing fat.

They compared the impact of moderate-intensity aerobic exercise and high-intensity interval training on fat loss. Skinfold measurements revealed that the interval training group lost more body fat. Moreover, when they took into account the fact that the interval training used less energy during the workouts, the fat loss was 9 times more efficient in that program than in the aerobics program. In short, the interval training group got 9 times more fat-loss benefit for every calorie burned exercising.

How can that be? Because, after taking muscle biopsies, measuring muscle enzyme activity, and lipid utilization in the post exercise state, they found that high-intensity intermittent exercise caused more calories and fat to be burned following the workout.

In addition, they found that appetite is suppressed more after intense intervals. They conducted a six week study with two groups of randomly picked males.

Group 1 did one hour of steady state training five days a week. Group 2 did only 4 minutes of interval training five days a week. And all this with just four minutes of interval training a day. Similar studies have confirmed that interval training produces higher gains in aerobic fitness, greater decreases in body fat, and gains in strength as opposed to the muscle wasting that occurs with much longer sessions of steady state training.

In the decade I spent honing military units assigned to carry out the most dangerous missions, it was always my experience that the individual with the best development in all areas of physical ability succeeds the best operationally. Similarly, it is diverse ability that makes us attractive.

Not to offend anyone, but I think most people would agree that a sprint athlete looks more attractive than a powerlifter, a ballet dancer better than a marathoner. The sprinter and the dancer have a higher level of fitness than the bodybuilder and marathoner.

Their muscles tie together in a functional way. It is diversity in physical ability that is most useful and functional, not to mention beautiful.

In contrast, those who are extremely developed in a certain area almost always have a weakness equivalent to their strength. The super fast, skinny runners lack strength, and the bulky bodybuilder types have little endur- ance.

The degree to which you possess these eight physical qualities defines your level of fitness. It is only by focusing on these seven skills, rather than appearance, that you will make your best gains, in ability, well-being, and in appearance. Muscular strength can be determined by the difficulty of an exercise that you are able to perform for a single repetition. If Tarzan and Jane are both able to perform only one Pull Up with their maximal efforts, but Jane is able to perform that one Pull Up faster, then she has more power even though they have the same strength.

Jane and Tarzan could compare their muscular endurance by seeing who can hold the peak position of the Pull Up the longest. Jane and Tarzan challenge and improve their cardiovas- cular endurance by performing non-stop Squats together. If Jane can do 45 lunges in 30 seconds and Tarzan can do only 25, then Jane has greater speed.

For example, performing a simple jump requires that you coordinate several movements. The bend at the waist, knees, and ankles and then the correct exten- sion of those joints must all be combined into a single movement. Your ability to combine these movements, with the proper timing, into one movement determines your coordina- tion, and in turn, how well you can do the exercise.

If Jane, while doing a squat and using good form, can go down until her butt touches her heels, and Tarzan can only go until his thighs are parallel to the ground, then Jane has greater flexibility. Simply put, fitness is the degree to which a person possesses these seven qualities. Herein lies a common mis- take: Most programs put the cart before the horse. Form follows function. Well-being and healthy, attractive physiques are tied together, and they are best created through my program that develops all the quali- ties that make up fitness.

Naturally, those with the greatest all around level of fitness have always possessed the greatest ability to survive. And it only makes sense that we would evolve to find those with the greatest ability to survive the most attractive.

So how are all these levels of fitness developed? Through the use of short strength train- ing sessions using bodyweight exercises and a sound nutritional plan. How on earth are you supposed to apply some of these diets at a restaurant or dinner party?

Stay away from fad diets and empty promises of magical formulas. Instead stick to the fundamen- tals of healthy eating—balancing quality sources of protein, carbohydrates and fats. Avoid the pitfalls of dieting and develop a lifetime of healthy eating habits that are in-line with your goals. In our age of quick fixes and empty promises, sound and reliable eating principles seem to have been lost. The only reliable method of reaching and maintaining your long-term fitness goals is by un- derstanding and consistently applying dietary fundamentals.

Understanding the basics and getting into a routine is simple. Many people just need to break some old habits and misconceptions. You do not have to be miserable, to eat well. The right diet should make you feel better, not worse. Whether you are trying to gain muscle, loose fat, improve athletic ability, simply stay healthy, or all of the above, you only adjust your calorie intake according to your goals. The rest stays the same: Consistently perform short, intense, strength training sessions, and eat a balanced diet.

No matter your goal, you should consistently strength train, try to get 7 — 8 hours of sleep a night, and you should eat frequent meals, maintaining an even flow of en- ergy, leaving that afternoon slump at the door. This means five or six small meals a day, every three hours or so. Proteins, carbohy- drates, fats, and alcohol contain different amounts of calories per gram. Weight gain, weight loss, and weight maintenance is, to a large degree, but not exclusively, a matter of calories energy in vs.

Somewhat oversimplified, excess calories are stored as fat, and a calorie deficit causes stored fat to be burned for energy. Some claim weight control is simply a matter of what you eat. Eating the wrong things is what causes unhealthy cravings for excess calories. This is because bad foods can throw our hor- mones out of whack, feeling unsatisfied and under-nourished On the other hand, the calories in vs.

Which of these is right? They both are. I know this both from science and countless trials. The proof is in the pudding. Yes, you will lose weight by creating a continual calorie deficit, but if those limited calo- ries are coming from mainly overly processed foods with little nutritional value, it will leave you feeling terrible and constantly craving food.

Plus, such a diet will reap havoc on your hormones causing you to cannibalize muscle instead of burning fat. This is the diet that most people turn to and it is the reason why weight loss is rarely permanent. Loosing muscle weight is bad and counterproductive. Using the calories in vs. Instead, use a combination of the two theories. Yes, it is true that consistently eating meals with the correct ratio of macronutrients will minimize excess cravings, but doing so is much easier said than done.

For millions of years our ancestors survived purely from these 7 things. Typically, the women gathered the nuts, seeds, fruits, and vegetables while men hunted for meat. Together these food sources provided the necessary components of a complete diet that sustained healthy living. Climate, geography, and luck mainly determined how balanced these sources were.

But remember, regardless of how much of each food they ate, these were the only foods available to our ancestors, so naturally our bodies have adapted to their consumption. These relatively new sources of calories were the main reason our complex societies were able to develop, and our overabundance is to a large degree due to them.

However, for millions of years our bodies evolved on diets without any of these. The relatively miniscule time span since the domestication of plants and animals has not prepared us to live healthy lives with diets consisting of too many breads, pastas, rice, and potatoes.

So think of these new calories as little more than fillers. If you find yourself over- whelmed by nutritional definitions and rules, just ask yourself this: For millions of years before the domestication of plants and animals, what did we eat?

Contrary to common belief, each is a necessary part of a healthy and effective diet regardless of your goals. At best, this only bene- fits you in the short term, since these diets are nearly impossible to maintain permanently. Each macronutrient plays a vital role in our health and well-being, and excluding any one of them will cause you to feel unsatisfied and tired.

Whether we are trying to shed body fat and gain lean muscle mass or just trying to bulk up, our goals are best met by eating a fair share of each of the macronutrients. Daily, we should aim to consume 1 - 1. Carbs are a key source of energy, espe- cially for the brain. They include fruits, vegetables, pastas, grains, sugars, cereals, and rice. All carbs are converted to glucose, a type of sugar, before they are absorbed into the bloodstream. Then they are either burned for en- ergy or stored for later use.

Carbs are absorbed into the bloodstream at different rates. Highly glycemic carbs that absorb too rapidly into the bloodstream have several downfalls because of the strong insulin reaction that they produce.

Complex carbs must first be broken down into simple sugars and then those simple sugars have to be con- verted to glucose before they can be absorbed into the blood.

Simple carbs are found in foods such as fruit fructose , dairy products lactose , and ta- ble sugar glucose. Rapid absorption of glucose causes rapid secretion of insu- lin.

This in turn signals your body to store fat. So the longer it takes for a carb to be broken down into glucose, the better.

For numerous reasons, many simple carbs actually absorb at a much slower rate than many complex carbs.

Most fruits, for example, contain fiber that slows down the digestion process. You will ac- tually feel satisfied for longer by eating an apple versus an equal-sized bowl of pasta. To make all this a bit simpler, we can use a glycemic index to determine what carbs to eat. The glycemic index measures the rate of absorption of carbs. A carb that has a low gly- cemic index absorbs slowly good , and a carb with high glycemic index absorbs rapidly bad.

For a comprehensive list of foods and their glycemic indices, see MarkLauren. You will find that many fruits and vegetables have a much lower glycemic index than grains and pastas. Carbs should also be chosen based on their nutritional value.

Ideally, the carbs we eat should be as close to their original form as possible, such as whole pieces of fruit not fruit juices , raw or steamed vegetables, dairy, and oats.

Much of our obesity prob- lem in Western civilization can be attributed to consuming massive amounts of carbs with high glycemic indices and little or no nutritional value.

Everything from cookies, yogurts, sports bars, fruit juices, cereals, and sodas contain large amounts of table sugar that should be avoided. Craving sweets from time to time is normal, but a diet with excessive sugar can cause these cravings to get out of control. Part of the problem is the insulin spike caused by these sugars. The insulin rids your blood of its glucose leaving you feeling tired and craving more glucose to replace the glucose that has been emptied out of your bloodstream.

This creates a vicious circle. The solution? 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 nutri- ents. The next best source is dairy and whole grain products. FATS Friendlies, not enemies!

Dietary fat is not the enemy of weight loss. And dietary fat does not automatically convert to body fat. Fats are calorie rich with 9 calories per gram versus 4 calories for protein and carbs.

There are two types of dietary fat: Saturated and unsaturated. Saturated fats tend to raise bad cholesterol and triglyceride levels and chances of heart disease. They are mainly derived from animal sources and foods containing hydrogenated oil—from margarine to muffins, fish sticks to potato chips, instant potatoes to popcorn, and too much of what you find at fast food chains. They come from plant sources such as nuts, seeds, non-hydrogenated vegeta- ble oils, soy, olives, olive oil, flax seed oil, and fish.

Both types of fat provide us with added satiety, improved taste and texture, a great en- ergy source, and slowed absorption of other nutrients. These are the major reasons why many low fat diets leave people tired and constantly craving more food.

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. Protein breaks down into amino acids, the building blocks used to repair and regenerate all cells of the body, including your muscles.

Adequate protein intake is essential not only to maintain but grow muscle. A person trying to build muscle through resistance training needs to consume about 1. People restricting their calorie intake for weight loss need to ensure that they still consume at least 1 gram of protein per pound of their ideal bodyweight and optimally 1.

For a pound woman, that means consuming — grams of protein a day. Pro- tein should be the center of every meal. Choose your source of protein, then select the healthy carbs and fats you want to add to it if needed. A lean, pound man would have to eat at least 5 meals with 36 grams of protein in each. Again, just check the labels in your grocery store. Maintaining proper hydration is an essential part of healthy living.

Every day, we lose 2 - 3 quarts of water through urination, sweating, and breathing. In addition to helping you build muscle, drinking water can help you fight fat, fever, asthma, arthritis, depression, constipation, bad complexion, stomach aches, or even a stuffy nose.

Consider the fact that you can survive for weeks without food, but only about six days without water. Sufficient water intake not only burns calories, but allows your liver to be more effi- cient at mobilizing and eliminating fat from your body. Water helps to eliminate toxins from the body, and to transport other nutrients into our cells. It is required for a proper balance of vitamins, minerals, and electrolytes, which ensure that your muscles have a full range of motion, prevent muscle spasms and cramping, and regulate the pattern of your heartbeat.

By maintaining proper blood density, water helps manage blood pressure, and the movements of fats so they are not deposited as plaque in the blood vessels. Water also wards off food cravings caused by dehydration and thirst.

Never let thirst be your guide. The commonly accepted rule for water consumption is 1 cup of water 8 times per day, or about 2 quarts or liters a day. Try to carry a water bottle with you whenever you can. Lastly, as it turns out, standards in the United States regulating bottled water are no more stringent than those for tap water. The best choice, both for you and the environment, is to filter your tap water.

It is governed by several factors. Some are genetically predeter- mined, while others we can control. Fortunately, our lean body mass can be controlled through proper nu- trition and strength training. It only takes a few months of training to recover one or two decades of decrease in our RMR.

Metabolically, muscle is very expensive tissue, even when it is at rest. No matter your age, just two extra pounds of muscle will cause approximately the same amount of calories to be burned—throughout the day, even while at complete rest—as a minute aerobics class. Another way to positively influence our RMR is to provide our body with a steady flow of nutrients. The body is extremely resourceful, and during times of starvation it adapts by slowing down its RMR.

It tries to save every calorie consumed by storing some as fat. Any of the common diets that severely restrict your caloric intake neglect this principal, and that is why people on those diets almost always gain at least their original weight back. When the body receives a regular flow of calories, in the form of frequent meals, it allows the RMR to remain high, and burn those very same calories off.

Frequent meals also utilize the thermal effect of food. Eating temporarily cranks up your metabolism. The more meals you eat in a day, the more consistently your metabolism is boosted. You experience an increase in your RMR for about 5 hours every time you eat. Over the long haul this can make quite a difference.

Intense exercise also boosts the metabolism for up to 48 hours after completion. This is one of the main reasons why high-intensity interval training is so much more effective than cardio or steady state training—neither of which is intense enough to have a lasting impact on your RMR.

To convert your weight in pounds into kilograms kg divide your weight in pounds by 2. Inches x 2. The result is your daily calorie expenditure.

Anyone following my program exclusively should choose 1. So if you go to town on that all-you-can-eat Chinese buffet, and leave the place feeling stuffed, you may have wolfed down as many as 4, unneeded calories.

The problem is not burning calories, which is done even while you sleep, but that we cram too many calories into our mouth. Get into the habit of eating until you are no longer hungry, not until you are com- pletely stuffed. Take your time, chew your food, and relax.

It takes 15 - 20 minutes for the body to register how full it actually is. Eating fast and furious can be a hard habit to break. As you know, this means eating properly balanced meals and fewer calories than you expend. As you may not know, every pound of bodyweight contains calories. This is done by controlling your calorie intake and burning calories through exercise, day-to-day activity, and by raising your RMR through added muscle, frequent meals, and the post-workout rise in RMR.

If you are very overweight, you should be closer to 1. Taking your time will prevent muscle loss and maximize your chances of keeping the weight off permanently. Ideally, you want to build muscle in order to increase your RMR. You must do everything in your power to prevent the loss of muscle while loosing weight. This is going in the wrong direc- tion. Key Points for weight loss:! Eat 5 meals per day, every 2. Maximize your calorie expenditure by building muscle through consistent, short, intense strength training.

Eat a diet that gives you 1. A great secret to not overeating at restaurants and parties is to simply eat a small meal right before you leave home. All it takes is a small meal beforehand. So think ahead. Eat a little beforehand, order less, and have more fun. Whether the surplus of calories is used to build muscle or fat depends largely on whether or not you place a demand for added strength on your body.

How do you create such a demand? By consistently engaging in short intense bouts of resistance training that consists of mainly compound movements like any type of Push Up, Pull Up or Squat. Keep a close eye on your body composition. If you notice yourself packing on more fat than you feel comfortable with, back off the calories a bit. Focus on eating enough and gaining strength. Consume - more calories than you expend daily.

Maintain a well balanced diet. Elite trainer Mark Lauren has been at the front lines of preparing US Special Operations soldiers for action, getting them lean and strong in record time. Download ». With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals.

Filled with tempting photos of delicious meals, handy shopping lists, and sample menus to help you fulfill all your fitness goals, You Are Your Own Gym: The Cookbook is your best bet for building a stronger, leaner, healthier you with each It helps you develop and maintain lean muscle mass, enabling your body to burn more calories for a boost in Score: 5.

Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body. This quick and easy program will save you time, money, and maybe your life. And with such a small time commitment—less than one percent of your time every week! With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals.

Filled with tempting photos of delicious meals, handy shopping lists, and sample menus to help you fulfill all your fitness goals, You Are Your Own Gym: The Cookbook is your best bet for building a stronger, leaner, healthier you with each satisfying bite.

You Are Your Own Gym: The Cookbook capitalizes on ingredients that are fresh and affordable, and simple preparations you'll want to make again and again. Categorizing meals as either fast-fuelling or slow-fuelling depending on the carbohydrate content , Lauren's recipes cover your needs for breakfast, lunch, dinner, snacks, smoothies, and even dessert! Filled with tempting photos of delicious meals, handy shopping lists, and sample menus to help you fulfil all your fitness goals, You Are Your Own Gym: The Cookbook is your best bet for building a stronger, leaner, healthier you with each satisfying bite.

Think again. You could do all of that and more, and all you need is your own body weight to do it! Your body is an incredible machine, stronger and more capable than you know, and it is in this book that you will learn just how to improve and adapt your fitness routines to harness your bodyweight training exercises for improved results.

When you have everything that you need right there in front of you your own body , you owe it to yourself to take control of your fitness and physique and achieve the fitness goals you set for yourself. Contrary to popular belief, you don't need a lot of heavy equipment, free weights or machines to get the results you're so longing to see. The human body can provide enough resistance on its own to make a change. Categorizing meals as either fast-fuelling or slow-fuelling depending on the carbohydrate content , Lauren's recipes cover your needs for breakfast, lunch, dinner, snacks, smoothies, and even dessert!

Filled with tempting photos of delicious meals, handy shopping lists, and sample menus to help you fulfil all your fitness goals, You Are Your Own Gym: The Cookbook is your best bet for building a stronger, leaner, healthier you with each satisfying bite. Manche Gerichte sind glutenfrei, vegetarisch, vegan, fettarm und kohlenhydratarm und jeweils so beschriftet.

Thanks to this clear approach, you quickly learn proper form, as well as ways to avoid injury and get the best results in the shortest amount of time. By using these exercises and annotated illustrations, it's simple to put together a personalized, targeted workout routine for every goal--including building the entire body, rehabbing a specific area or focusing on toning the muscles required for a specific sport. The book also features essential information about structuring workouts and designing a muscle building agenda.

Noch nie war es so einfach, fit zu werden! Think again.