Forget sit-ups. Eat when you want but don’t snack. Breakfast? Who needs it. Spend less than two hours a week in the gym to double your results in half the time, because less is more. Sound like a reasonable diet and exercise advice? To most people, it doesn’t. But as crazy as it sounds, these statements are part of the winning formula behind Martin Berkhan’s controversial Leangains method—as evidenced by hundreds of clients and thousands of success stories from Leangains devotees all over the world. The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected is the definitive fat loss manual and body transformation plan for people who are tired of gimmicks, BS, and the same old spiels they’ve heard countless times before. Tired tropes like “Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper,” conventional “wisdom” about our eating habits and other nonsensical beliefs has no place in this book - but they are dealt with accordingly, which is to say that The Leangains Method is the perfect gift for the dabbler who can’t tell right from wrong and is highly educational for beginners or scholars alike. Conceived and outlined on www.leangains.com over a decade ago, the Leangains diet is commonly known as the “16:8" diet in mainstream media. The popular diet that shook the foundation of the fitness industry, kickstarted the intermittent fasting craze and caused a nutritional paradigm shift has been plagiarized more than any other diet in recent history. But its secrets have eluded everyone, and its efficiency has never been reproduced. Until now. And when its elusive creator pulls the curtain apart and reveals the treasured terroir of the Method, you will bask at its flavors and laugh at its imitators. Rest assured. People are often told that there are no secrets left. That statement was wrong a decade ago when Martin Berkhan introduced intermittent fasting and made breakfast skipping a thing. And in The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected he does it again. But he doesn’t make these outlandish claims casually, and skeptics will be delighted to know that the book and its methods are fully referenced, evidence-based, and peer-reviewed by fitness industry watchdog Alan Aragon. The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected is chock-full of insider secrets and cutting-edge science revealed for the very first time. You’ll learn why a calorie isn’t a calorie, and how to use this knowledge to your advantage. You’ll be taught the ingredients of the most efficient legal fat-burning stack in existence—and, should you decide to use it, be able to accelerate fat loss by up to half a pound per week. After that and much more, you’ll witness the unveiling of the greatest diet secret of them all. The magic bullet, the one thing that makes all the difference. Don’t listen to what they say. It exists. The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected is the alpha and omega of fat loss, conceived at the crossroads of lived experience and brutal honesty, the everyday practicalities of dieting, and the bleeding edge of science. It’s a body transformation plan that reaches beyond bodies and into minds, perceptions, and priorities. Its author makes a single promise. You’ve never read a book like this before, and you’ll never read its like again. Author’s note: The Leangains Method extols the benefits of a high-protein diet, and the nutritional recommendations in the book reflect this. It’s therefore unsuitable for vegans and—to a lesser extent—vegetarians.

    In the book that Runner's World magazine called "the best training book," premier running coach Jack Daniels provides you with his proven VDOT formula to guide you through training at exactly the right intensity to become a faster, stronger runner.Choose from the red, white, blue, and gold programs to get into shape, target a race program, or regain conditioning after a layoff or injury. Race competitively with programs for 800 meters, 1500 meters to 3000 meters, cross country races, 5K to 15K, and half-marathon up to the marathon. Each program incorporates the right mix of the five training intensities to help you build endurance, strength, and speed, and Daniels' intensity point system makes it easy to track the time you spend at each level.The formula can be customized to your current fitness level and the number of weeks you have available for training, and it provides the perfect solution for short training seasons. Get the results you're seeking every time you lace up your shoes for a training run or race with the workouts and programs detailed in Daniels' Running Formula.

    Checking in at nearly 400 pages, Scientific Principles is co-authored by Dr. Mike Israetel (author of The Renaissance Diet), Dr. James Hoffmann (Exercise Science Professor at Temple University) and Chad Wesley Smith (Top 10 Raw Powerlifter of All-Time). This trio of authors has given Scientific Principles a unique combination of scientific and practical knowledge, not found in any other text. Covered in Scientific Principles of Strength Training are...-In depth definitions of important strength training and programming terms.-Nuanced discussions of the following foundational training principles and how they can influence your training and program design...SpecificityOverloadFatigue ManagementSRAVariationPhase PotentiationIndividual Differences-Various powerlifting periodization schemes and their strengths/weaknesses-Myths, Fallacies and Fads in PowerliftingScientific Principles goes far beyond just giving you sets and reps to use for a few weeks or months, rather it will empower you with knowledge to create effective training programs and make informed answers to tough training problems for a lifetime.

    Science and Development of Muscle Hypertrophy is a comprehensive compilation of science-based principles to help professionals develop muscle hypertrophy in athletes and clients. With more than 825 references and applied guidelines throughout, no other resource offers a comparable quantity of content solely focused on muscle hypertrophy. Readers will find up-to-date content so they fully understand the science of muscle hypertrophy and its application to designing training programs.Written by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive resource for information regarding muscle hypertrophy--the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and current nutrition guidelines for eliciting hypertrophic changes. The full-color book offers several features to make the content accessible to readers:- Research Findings sidebars highlight the aspects of muscle hypertrophy currently being examined to encourage readers to re-evaluate their knowledge and ensure their training practices are up to date.- Practical Applications sidebars outline how to apply the research conclusions for maximal hypertrophic development.- Comprehensive subject and author indexes optimize the book's utility as a reference tool.- An image bank containing most of the art, photos, and tables from the text allows instructors and presenters to easily teach the material outlined in the book.Although muscle hypertrophy can be attained through a range of training programs, this text allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy in their athletes and clients. It explores how genetic background, age, sex, and other factors have been shown to mediate the hypertrophic response to exercise, affecting both the rate and the total gain in lean muscle mass. Sample programs in the text show how to design a three- or four-day-per-week undulating periodized program and a modified linear periodized program for maximizing muscular development.Science and Development of Muscle Hypertrophy is an invaluable resource for strength and conditioning professionals seeking to maximize hypertrophic gains and those searching for the most comprehensive, authoritative, and current research in the field.

    

     The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead. The Barbell Prescription maps an escape from the usual fate of older adults: a logical, programmed approach to the hard work necessary to win at the extreme sport of Aging Well. Unlike all other books on the subject of exercise for seniors, The Barbell Prescription challenges the motivated Athlete of Aging with a no-nonsense training approach to strength and health - and demonstrates that everybody can become significantly stronger using the most effective tools ever developed for the job.

    Unfortunately, with running comes injuries, as a result of wrong information and improper training.Along with clear and thorough explanations of how running influences the body, and how the body influences your running, this book answers many of the common questions that athletes have:Do runners need to stretch?What is the best way to run?What causes injuries?Which shoes are best for running?Is running barefoot beneficial?And much moreThe mobility and stability tests will assess your form, and the corrective exercises, along with step-by-step photos, will improve your core and overall performance, so that you can train and run with confidence, knowing how to avoid injuries!

    Save yourself years of wasted time and effort and learn correctly.Tactical athletes are a unique breed. You need to physically operate at an extraordinarily high level in stressful situations. Often in dangerous environments.Face it. As a SWAT operator, front line soldier, or other operational athlete, you have to be a Jack of All Trades. Let’s take that a step further. You have to achieve some degree of mastery. You have to be strong, have incredible levels of endurance, and be capable of sustained anaerobic bursts of activity. All while tired, hungry, cold, or worse. You can’t train like a bodybuilder. You can’t be sore for a week after ‘leg day’. You may not have the time to spend five days a week in the gym solely on weight lifting. You can’t afford to specialise like a powerlifter. After all, you have other attributes you need to spend an equal amount of time on, such as conditioning, or martial arts. Anyone in the operational field knows it’s a constant juggling act trying to become (and stay) superhuman.So how do you achieve extreme levels of functional strength, while still maintaining time and energy to train your other attributes equally?This book will provide you with that answer. You will receive strength programming designed to fit in with your training and lifestyle. Periodization based, with a simple progression model that allows for a great degree of customization. You won’t find cables, balance boards or medicine balls in this program. What you will get is a reliable, repeatable cutting edge system to increase your strength dramatically. In a manner that leaves you time and energy to train all those other things you need to be good at. No fluff. No frills.If you’re in the tactical arena, you know talk is cheap. There is a built in strength testing component in this program. You will know whether or not your strength has increased, and by how much. Simple.Written by a twenty year veteran of the military and federal law enforcement. The author has spent a significant amount of his career in extremely physically demanding units, as an infantryman, paratrooper, operator and Subject Matter Expert on a federal Hostage Rescue Team.

    But, as Kelly McGonigal reveals, it doesn't have to be. Movement can and should be a source of joy.Through her trademark blend of science and storytelling, McGonigal draws on insights from neuroscience, psychology, anthropology, and evolutionary biology, as well as memoirs, ethnographies, and philosophers. She shows how movement is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery--and why it is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.McGonigal tells the stories of people who have found fulfillment and belonging through running, walking, dancing, swimming, weightlifting, and more, with examples that span the globe, from Tanzania, where one of the last hunter-gatherer tribes on the planet live, to a dance class at Juilliard for people with Parkinson's disease, to the streets of London, where volunteers combine fitness and community service, to races in the remote wilderness, where athletes push the limits of what a human can endure. Along the way, McGonigal paints a portrait of human nature that highlights our capacity for hope, cooperation, and self-transcendence.The result is a revolutionary narrative that goes beyond familiar arguments in favor of exercise, to illustrate why movement is integral to both our happiness and our humanity. Readers will learn what they can do in their own lives and communities to harness the power of movement to create happiness, meaning, and connection.

    Jim Stoppani's Encyclopedia of Muscle & Strength, Second Edition, is a comprehensive training guide and reference that provides* definitions of key terms and concepts;* evaluations of equipment options, including TRX, BOSU, and kettlebells;* explanations of the role and importance of each muscle group;* latest nutrition information for losing fat and increasing muscle mass;* presentations of the best exercises, including body weight, for adding strength and mass; and* descriptions and examples of many types of workouts and programs and their effects.Choose from 381 exercises presented for 13 muscle groups and the whole body. Proper technique for each exercise is tailored to the type of resistance used, be it free weights, weight machines, or body weight. Plus, each of the 116 training programs is rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty, and overall effectiveness.Past Muscle & Fitness senior science editor Jim Stoppani covers each topic in detail. His advice will help you conquer any problem or plateau you encounter. So build your knowledge base to build a better body. Jim Stoppani's Encyclopedia of Muscle & Strength is the ultimate resource for pinpointing and achieving the results you're seeking.

    Stop eating and training like one.Because most nutrition products and training plans are designed for men, it’s no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology. Exercise physiologist and nutrition scientist Stacy T. Sims, PhD, shows you how to be your own biohacker to achieve optimum athletic performance.Complete with goal-specific meal plans and nutrient-packed recipes to optimize body composition, ROAR contains personalized nutrition advice for all stages of training and recovery. Customizable meal plans and strengthening exercises come together in a comprehensive plan to build a rock-solid fitness foundation as you build lean muscle where you need it most, strengthen bone, and boost power and endurance. Because women’s physiology changes over time, entire chapters are devoted to staying strong and active through pregnancy and menopause. No matter what your sport is—running, cycling, field sports, triathlons—this book will empower you with the nutrition and fitness knowledge you need to be in the healthiest, fittest, strongest shape of your life.

    How? By giving you a personal coach who has worked with some of the most famous and successful athletes in the world today.The intense focus on the muscles of your core--abs, lower back, hips, and thighs--will help you stand taller and prevent the back pain from which most people eventually suffer. The detailed nutrition section guarantees that you'll feed your muscles, starve your fat, and get boundless energy when you need it most. This program is like nothing you've ever seen before--it enables you to totally transform your body in just 12 weeks. The potential is within you, and the power to unleash that potential is within Core Performance.

    You will also learn how to modify exercise technique to influence results and individualize training programs according to your specific needs.Combining the expertise of MuscleMag International columnist, bodybuilder, and orthopedic surgeon Dr. Nick Evans with the talent of acclaimed bodybuilding artist Bill Hamilton, Bodybuilding Anatomy is the ultimate training guide for bodybuilders and dedicated strength trainers.

    Half-baked ideas based on cherry-picked scientific data that fail to take into account the big picture. We’ve cut through all that with this book.Crystal-clear clarity on the order of things that countWe’ve broken down the factors that go into making strength and hypertrophy-focused training programs into a clear order of importance.A full, detailed and unbiased look into the research...…to draw conclusions about the best methods for bodybuilders, strength athletes, and clear explanations of the overlapping elements. Learn why certain misconceptions pervade the training world, and never be fooled by another cleverly-written magazine article again.Highly detailed example training programsBuilding on all the theory and recommendations in the book, in the last section we have six programs for novice, intermediate and advanced-level bodybuilders and strength-focussed athletes. You can simply pick one and run it as they have been written, but the idea is that you tailor them using the principles you’ve learned in the rest of the book. Full progression examples included also.

    The discoveries, lessons and approaches you'll learn: How to view and measure movement quality alongside quantity; How to ascertain dysfunctional patterns with the Functional Movement Screen; What clinicians need to know about the Selective Functional Movement Assessments; When to apply corrective strategies and how to determine which strategies to use; How to map movement patterns and understand movement as a behavior and not just as a mechanical idea. This book is not simply about the anatomy of moving structures. Rather, it serves a broader purpose to help the reader understand authentic human movement, and how the brain and body create and learn movement patterns. Our modern dysfunctions are a product of our isolated and incomplete approaches to exercise imposed on our sedentary lifestyles. A return to movement principles can create a more comprehensive exercise and rehabilitation model, a model that starts with movement.