Books

You Are Your Own Gym; The Bible of Bodyweight Exercises | Fitness Books

The most convenient, effective, and inexpensive fitness books and bodyweight workout books in history of body fitness.

  1. Body Training Book by Mark Lauren
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    Body Fuel: Calorie-Cycle Your Way to Reduced Body Fat and Greater Muscle Definition

    A no-frills, fail-safe, easy-to-follow “calorie-cycling” eating plan designed to jumpstart your metabolism, stimulate weight loss, define your body, and keep you fit for life—from the bestselling author of You Are Your Own Gym

    FUEL UP, BURN FAT

    International fitness phenomenon and U.S. Special Operations Forces trainer Mark Lauren has worked with everyone from soldiers to civilians who want to get into top shape fast—without pricey equipment or gym memberships. Now he turns that same disciplined focus and straightforward advice to using the right foods to fuel your body.

    In Body Fuel, Lauren reveals for the first time his cutting-edge concept of “calorie cycling,” the secret weight-loss weapon that employs a simple week-by-week schedule of calorie and carbohydrate increases and decreases to trick the metabolism and keep the body in fat-burning mode.

    Lauren provides a helpful meal guide and more than fifty delicious breakfast, lunch, dinner, and snack recipes, formulated around the “Magnificent 7”—meats, fish, vegetables, fruit, grains, nuts, and seeds. Complementing this new eating plan is a series of ten-minute workouts that use your own body for resistance. Drawing on the latest nutritional research and including photos of exercise routines, Body Fuel will change the way you think about food, transforming your life and your body.

  2. You Are Your Own Gym: The Bible of Bodyweight Exercises
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    You Are Your Own Gym: The Bible of Bodyweight Exercises

    Mark Lauren has used bodyweight exercises to create society’s leanest, strongest, most confident people. He honed his program while preparing nearly a thousand trainees for the extreme demands of the most elite levels of the U.S. Special Operations Community. Now, for the first time, he gives civilian men and women of all athletic abilities the opportunity to reach the pinnacle of fitness and look better than ever before.


    Lauren’s simple program builds more strength than weightlifting, develops more endurance than aerobics, and is safer than both. This Bible of Bodyweight Exercises also contains 125 clearly illustrated exercises, developing every muscle from your neck to your ankles. Lauren brings them into your living room, bedroom, yard, garage, office, hotel room, wherever and whenever you like. Armed with plain talk, motivation, training and nutrition advice, this total fitness package is fun, inspiring, and you’ll see rapid results in just 30 minutes a day, 4 days a week.

    Stop wasting time and money on gyms, gadgets, and other inferior methods of working out. They are all poor substitutes for the world’s most convenient fitness method, knowing how to train with the one thing you are never without: your own body.


    “Throw away the pseudo crutches, and gain control of yourself through your own body’s gym!”      
    —Mike Fisher, Commander, 82nd Airborne Division; U.S. Army Ranger; Colonel, U.S. Army

    “Perfect for our mobile age of road warriors, this terrific book lets us carry around a full gym in each of our heads! My family and I have adopted Mark’s regime.”
    —General James Abrahamson, USAF

    “Mark puts the strength training techniques of Spec Ops into a comprehensive and easy to understand program that can be done by anyone, anywhere, anytime, paving the way for anyone looking to get into the best shape of their life.”      
    —Gregory Peterman, Sergeant, Green Beret

    “As a Commander of the most physically fit warriors ever to serve our country, I can unequivocally state You Are Your Own Gym is a must read for any woman or man. It eliminates all excuses as to why one can’t get into top shape.”                                      
     —John T. Carney, Jr., Colonel, USAF

    “Mark’s exercises are the most effective method of getting and staying in shape. On the road, crunched for time, or without a gym, these movements allow the most elite warriors to stay in fighting condition.”      
    —Van Hall, Lt., SEAL Team Four

    CONTENTS
    Forward!
    1. Mission Success: Lean, Strong, and Confident …1
    2. How I Got Here …4
    3. Why Bodyweight Exercises? ...8
    4. Why Strength Training? ...11
    5. So What Is “Fitness” Anyway? ...11
    6. Nutrition ...11
    7. Common Strength Training Myths ...11
    8. Motivation ...11
    9. Intensity ...11
    10. Training Tools ...11
    11. Exercises ...11
    12. The Program ...11
    Appendix 1: Household Equipment ...11
    Appendix 2: The 6 Necessary Training Principles behind Any Successful Fitness Program ...11
    Appendix 3: The Science behind the Program ...11

  3. Body by You: The You Are Your Own Gym Guide to Total Women's Fitness
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    Body by You: The You Are Your Own Gym Guide to Total Women's Fitness

    The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women by the ultra-fit Special Operations trainer and author of You Are Your Own Gym.

    Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio sessions. 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 highly effective and convenient program will save you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine.

    Featuring 125 exercise variations that gradually progress in difficulty for Pulling, Squatting, Pushing, and Bending movements, Body by You ensures that you’ll never get bored by the same static workout. Requiring less than one percent of your time - just 30 minutes 3 times a week- it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.


    CONTENTS
    Introduction ...3 

    PART I: GET YOUR HEAD IN THE GAME
    1. What's keeping you from having the body you want? ...5
    2. Why Bodyweight Training is the key to you best body ever ...2
    3. Staying motivated ...5

    Part II: THE BODY BY YOU PROGRAM
    4. Your Training Schedule ...3
    5. Getting Started ...6
    6. The Movement Categories, Progressions, and Exercises ...31 

    PART III: BODY BY YOU NUTRITION
    7. The Basics ...5
    8. Read your food, plan your food ...6
    9. The top ten ways to gain as much fat as possible! ...2
     
    The Final Step: INDEPENDENCE ...1

  4. Mark lauren Body Fitness Book (German Edition)
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    Fit ohne Geräte – Die 90-Tage-Challenge für Männer

    Fit ohne Geräte ist die erfolgreichste und effizienteste Fitnessformel unserer Zeit. Millionen Menschen weltweit trainieren nach Mark Laurens bewährtem Konzept: gerätefrei, an jedem beliebigen Ort und nur mit dem eigenen Körpergewicht als Widerstand.

    Dieses neue Intensivprogramm ist noch viel einfacher umzusetzen und eigens dafür konzipiert worden, in drei Monaten das Maximum aus dir herauszuholen. Dafür musst du keine Übungen und Trainingspläne zusammenstellen, denn die 90-Tage-Challenge gibt Tag für Tag genau vor, was und wie trainiert werden soll.

    Dazu enthält sie ein optimal auf das Programm abgestimmtes Ernährungskonzept und Lifestyletipps von Fitnessguru und Bestsellerautor Mark Lauren. Nun heißt es dranbleiben! In 90 Tagen wirst du staunen, welch großartige Veränderungen mit Bodyweighttraining und der richtigen Ernährung in so kurzer Zeit möglich sind.

  5. Body Fitness Challenge Book
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    Fit ohne Geräte – Die 90-Tage-Challenge für Frauen

    Fit ohne Geräte ist die erfolgreichste und effizienteste Fitnessformel unserer Zeit. Millionen Menschen weltweit trainieren nach Mark Laurens bewährtem Konzept: gerätefrei, an jedem beliebigen Ort und nur mit dem eigenen Körpergewicht als Widerstand.

    Dieses neue Intensivprogramm speziell für Frauen ist noch viel einfacher umzusetzen und eigens dafür konzipiert worden, in drei Monaten das Maximum aus dir herauszuholen. Sein Schwerpunkt liegt auf den weiblichen Problemzonen Bauch, Beinen und Po und einer Ernährungsformel, die den Fettabbau begünstigt.

    Das Programm ist dank genauer Tag-Für-Tag-Anweisungen extrem leicht zu befolgen, und wer 90 Tage durchhält, wird mit tollen Resultaten belohnt: einem schlankeren, strafferen Body, deutlich erhöhter Fitness und einem völlig neuen Körpergefühl.

    Noch nie war es so einfach, fit zu werden!

  6. Fit ohne Geräte – Anatomie
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    Fit ohne Geräte – Anatomie

    Mit Fit ohne Geräte hat der Bestsellerautor Mark Lauren das erfolgreichste Fitnesskonzept unserer Zeit entwickelt und einen riesigen weltweiten Trend begründet: das gerätefreie Bodyweight-Training.

    In diesem durchgehend bebilderten Handbuch präsentiert der Autor über 100 Übungen und zahlreiche Übungsvarianten in farbigen anatomischen Illustrationen und detaillierten Schritt-für-Schritt-Anleitungen.

    Unterteilt in die Muskelbereiche Brust und Schultern, Bizeps und Unterarme, Gesäß, Beine und Rumpf, decken die Übungen alle Körperregionen ab und bilden die ideale Basis für ein umfassendes Ganzkörpertraining.

    So lässt sich das Training mit dem eigenen Körpergewicht anschaulich nachvollziehen und noch gezielter und wirksamer gestalten.