Fifteen years ago, I started working out and I was totally clueless. I wasted a lot of time with bs diets and workout plans and I was never able acquire a significant amount of muscle mass WITHOUT getting fat.After years of trial and error, I finally found the few secrets to gaining muscle mass fast WITHOUT getting fat fat! I do not want you to have go through years of trial and error! I am going to give you all of Muscle Building secrets you will ever need to know!Building muscle mass WITHOUT getting fat is not as complex as people make it out to be. In fact it is quite simple! Here are a few things you will learn from this book that will help you burn fat FAST.• How To build More Muscle By Working Out LESS• How to Build Lean Muscle Mass Without Gaining Fat• How to Naturally Increase Your Testosterone Levels• How to Become More Disciplined n the Gym.. and in LIFE• How To Build Muscle In Your Sleep• And Much More!This book is a collection of some of the best methods I know to Build Muscle Mass in the fastest amount of time possible. I have been a personal trainer for over 10 years. I have worked for many of the top gyms in New York City. I have trained professional athletes and top models. I have also worked as a fitness model for Nike, Adidas, Jordan, Puma, and others. I say all that to say this: I know what I am talking about.I have used every technique written here on myself and my clients over the years. They all work!

    Now in his first book he shares the fundamentals of his fitness philosophy with millions more, revealing his secrets for getting fit and healthy and melting away pounds.One-size-fits-all diets and exercise regimens just don't work--that's why Tony creates unique programs for each of his clients. In Bring It! he shows you how to build your own diet and fitness plan tailored to your individual lifestyle, preferences, and goals. With a Fitness Quotient (FQ) quiz designed to assess your likes, dislikes, and current fitness level, you can choose the program that's right for you.In photographs and easy-to-follow instructions, Tony demonstrates his unique moves and exercise combinations that include cardio fat burners, lower body blitzers, core strengthening, plyometrics, yoga, and more. You'll also discover Tony's fat-blasting eating plan and detox tips, delicious recipes, and mental motivators.Whether you've never been to the gym before, are looking to get bikini ready, or simply want to take your workout to the next level, Tony Horton can give you the results you've been looking for. A better body--and future--is possible when you commit to change. Get ready to Bring It!

    To get lean, you have to be extreme…right?Wrong. Dieting is a zero-sum game. You can lose weight fast, but more than a third of people regain all of the weight they've lost within a year. So why waste time following someone else's diet advice when you can drop the pounds on your own terms? With Lose It! by Charles Teague and Anahad O'Connor, the power to lose weight is in your hands. No deprivation, no detox, no hard-and-fast rules—just a plan that empowers you to create your own, personalized strategy tailored to your individual lifestyle, schedule, dietary needs, and goals.Despite what many "experts" would lead you to believe, weight loss boils down to simple math: calories in vs. calories out. To shed pounds, you have to end each day with a calorie deficit. It sounds easy enough, but studies show that 63 percent of Americans grossly underestimate their daily calorie intake. In fact, the average American consumes a staggering 3,790 calories a day—that's enough calories to gain more than 10 pounds every month!Lose It!'s life-changing philosophy and program have already helped more than 5 million people lose weight. In this, the first-ever book to be developed from an iPhone app, readers will learn the five pillars of the Lose It! strategy:1. Embrace mindful empowerment: Take control of your body and the foods you put in it.2. Track your calories: There are no points or complicated algorithms to follow. But every snack, taste, and bite counts!3. Track your habits. Spot behavior patterns—good and bad—that you can modify to help you meet your goal.4. Track your exercise. Learn how to burn more calories in less time and boost your calorie burn even when you're not at the gym.5. Benefit from peer support. Your social network inspires you, keeps you accountable, and provides insight and advice.With Lose It!, you can forget about following someone else's idea of what you should and shouldn't eat and simply learn to love food again. The best possible weight loss plan, after all, is the one that you design yourself.

    For women over forty it can be the key to the most fulfilling years life has in store.Katherine Switzer, a pioneer in women's fitness since 1967, when she became the first woman to officially enter the Boston Marathon, is once again blazing a trail with the very first running and walking program designed specifically for women over forty. Now every woman can benefit from Katherine's highly personal, motivational, and step-by-step advice.For women beginning fitness programs at age forty, fifty, and beyond, the results can be nothing short of dramatic. For the first time they are reaching the body weight and physical conditioning they've always dreamed of. Women who have been reasonably active off their lives can also find a new and exciting road of fitness ahead of them after age forty. Some even find themselves outrunning women half their age! --Katherine Switzer

    Aspiring or veteran marathoners will benefit enormously from its proven guidance."This new edition focuses on first marathoners, women runners, and those new to the sport; and as always, Higdon shows how to build up mileage and gives advice on running long, speedwork for distance runners, defensive running strategies, and planning for peak performance.

    In her highly-anticipated guidebook she sorts through all the conflicting nutrition information out there and busts outdated food myths, so you'll know exactly what to eat (and what to avoid) once and for all. Don't worry if pasta makes you happy, if chocolate keeps you sane, or if you just can't stand broccoli; no food is off limits and none is required. Instead, Monica walks you through every aisle of the grocery store and through each meal and snack of the day, helping you make healthier choices and answering your burning questions, including:- How often should you eat?- Which organic foods are worth the extra cost?- Does cooking vegetables destroy the vitamins?- Should foods be combined in certain ways for better digestion?Complete with grocery shopping lists, simple, delicious recipes, and sample meal plans, Nutrition Diva's Secrets for a Healthy Diet will have you feeling healthier, looking better than ever before, and no longer worrying about what to eat for dinner.

    Orthopedic surgeon Ray Long has created a scientific approach to understanding the practice of hatha yoga: through full-colour, three-dimensional illustrations of major muscles, tendons, and ligaments, he describes the correct positioning of hatha yoga poses (asanas) and their benefits. Specific anatomical descriptions highlight which muscles to activate in each pose, bringing the experience of the pose to new sensory heights. A novel approach to learning yoga poses: each of the four mat companions focuses on one type of asanae: standing poses, forward bends and hip openers, back bends and twists, and arm balances and inversions. The illustrations and descriptions describe the major movements that enable the poses, how to deepen the posture, and sequences of muscle activation. The concealed wire-bound pages make the books perfect mat resources during practice. book preview

    Get ready for Joe's vegetarian take on Lean in 15: The Shift Plan. Inside are a hundred flavor-packed vegetarian recipes, many of which are also vegan, plus three exclusive Body Coach HIIT workouts and a bonus abs workout. From Smoky Sweet Potato Chilli to "Creamy" Butternut Pasta, Veggie Lean in 15 features a fantastic range of meat-free dishes, all prepared in 15 minutes flat. The recipes are ideal for full- and part-time veggies, as well as those wishing to cut down on eating meat in a healthy and delicious way. There are also plenty of make-ahead ideas to get you prepping like a boss in no time at all. Joe has more than four million followers on social media where fans share their personal journeys towards a leaner, fitter lifestyle. All of his books have been nonfiction number one bestsellers, and he has sold over 3 million copies in the UK.

    Hundreds of full-color photographs and three-dimensional graphics help you put theory into practice while detailed advice offers help for intermediate, advanced, and elite swimmers alike. The book's approach lets you identify the strengths and weaknesses of your stroke and drills and training tips let you make the most of your time in the water.Swim Efficently. Swim Fast. Swim Smooth.

    Now you can relieve your worst IBS symptoms by adopting a low FODMAP diet. FODMAPs are simple carbohydrates that can be the hidden culprits behind digestive disorders. The Low FODMAP 28-Day Plan, from New York Times and Amazon best-selling publisher Rockridge Press, is a straightforward 4-week plan for removing FODMAPs from your diet and banishing digestive pain forever. With easy guidelines and simple recipes, you’ll learn how to identify and avoid FODMAP foods, and make healthy and delicious FODMAP free meals in your own kitchen. With The Low FODMAP 28-Day Plan you will soothe your digestive system and make it easy to enjoy meals again, with:•105 recipes for delicious, nutritious low FODMAP dishes including Huevos Rancheros, Maple-Soy Glazed Salmon, Butterscotch Pudding, and Spiced Popcorn •A “symptom tracker” so you can log what you’re eating and how it affects your symptoms •An easy-to-follow quickstart guide to help you begin a low FODMAP diet •Comprehensive lists of foods to enjoy or avoid based on their FODMAP content, •10 tips for sticking to a low FODMAP diet when dining out

    It provides a revolutionary wellbeing programme for the millions of people seeking a simple, natural lifestyle change to help ease the pain of their debilitating digestive disorders.

    If you are stuck in a cubicle or trapped in an urban jungle—congested traffic and crowds are your daily obstacles. Running an obstacle course race gives you the chance to get back to nature—to roll in it, get dirty, and tap into your primal self so you can experience life—in the raw, unedited and real.Margaret Schlachter is one the foremost competitors in obstacle course racing today. She put together this simple guide to make your obstacle race experience everything it's supposed to be: a test of your true self. She describes first-hand her personal training methods in learning to climb a rope, scale a wall, flip a tire, throw a spear, and carry a sandbag. More importantly, she provides guidance on how to get yourself mentally and spiritually prepared for the big day—and how to dig deep within yourself during a race to find the last ounce of strength to carry you across that finish line.Every weekend thousands of competitors run obstacle races all over the world. Winning or losing is secondary. More important for them is the ability to meet the physical and mental challenges and achieve personal success by completing the race. Obstacle Race Training is an invaluable resource that enables each and every competitor to experience the maximum level of success that they are capable of.

    More than a diet book, Mastering Leptin includes lifestyle solutions that will help individuals lose weight, increase energy, and reduce risk for disease.

    The Fifth Edition features updated information throughout, including new theories and models such as the Healthy Action Process Approach (HAPA) and the Community Readiness Model (CRM), sections on grant writing and preparing a budget, real-life examples of marketing principles and processes, and a new classification system for evaluation approaches and designs. Health Education, Health Promotion, Health Educators, and Program Planning, Models for Program Planning in Health Promotion, Starting the Planning Process, Assessing Needs, Measurement, Measures, Measurement Instruments and Sampling, Mission Statement, Goals, and Objectives, Theories and Models Commonly Used for Health Promotion Interventions, Interventions, Community Organizing and Community Building, Identification and Allocation of Resources, Marketing: Making Sure Programs Respond to Wants and Needs of Consumers, Implementation: Strategies and Associated Concerns, Evaluation: An Overview, Evaluation Approaches and Designs, Data Analysis and Reporting. Intended for those interested in learning the basics of planning, implementing, and evaluating health promotion programs

    With humor, compassion, and lots of love, Jill Angie delivers the goods: overcoming the challenges of running with an overweight body and giving individuals’ self-esteem an enormous boost in the process. This isn't a guide to running for weight loss, or a simple running plan. It shows readers how a woman carrying a few (or many) extra pounds can successfully become a runner in the body she has right now. Jill Angie is a certified running coach and personal trainer who wants to live in a world where everyone is free to feel fit and fabulous at any size. She started the Not Your Average Runner movement in 2013 to show that runners come in all shapes, sizes and speeds, and, since then, has assembled a global community of revolutionaries that are taking the running world by storm. If you would like to be part of the revolution, flip to the inside and find out more!