[image] It has helped thousands upon thousands of men and women, from all walks of life, finally see their abs and transform their lives.Attaining six pack abs can be done easier than you think, but you have to have the right roadmap to get there, and this book is the map to strong, ripped, defined abs.You'll discover the foods you must eat to strip away that stubborn stomach fat, as well as the foods you must avoid at all costs that will make weight loss impossible.Not only that, but you'll receive advanced workout strategies to burn fat in the fastest time possible, while also building lean muscle so that you not only have ripped abs, but strong abs, as well as a strong, lean, and fit all-around physique. There are many imposters, but this is the original, and still the best. [image]

    There was some sort of bike race on and I half watched while lighting another cigarette off the butt of my last one for a minute before switching channels again. Just as I hit the button on the remote the commentator mentioned something about the athletes swimming before and running afterwards as well as racing the bike. I thought he said something about the run being a marathon but that couldn't be right. This sparked my interest and I switched back, but he was talking about something else so I waited for him to get around to describing exactly what this race was. I didn't have long to wait as he said they first did a 2.5 mile swim, then 112 miles on the bike all topped of with running a marathon. I was stunned. I didn't think that would be physicially possible and as I lit another cigarette I wondered how many days did they have to do it. I guessed it would have to be three days. Swim the first day, bike the second and run the third but it still sounded like a crazy thing to do. Then he said that they did it all in the one day, one after another without stopping. I was completely incredulous. And hooked. I remained glued to the TV and learned that these bronzed, muscular Greek God looking athletes weren't all professionals either. There was an amateur or "age group" race as well Although I could hardly tell the difference between the pros and amateurs. They all looked unbelievably fit. As I sat there mesmerised I swore to myself that I'd race there someday. I'd stop smoking and drinking and somehow do "The Ironman" At the time I had no idea what that meant or how I would do it and after a while as things have a way of doing I got busy with life and I forgot all about The Ironman and Hawaii. I forgot until several years later when I had actually given up smoking and had taken up triathlon. It had taken me two years and sixteen races of swimming breast stroke before I learned to swim properly. I never once looked even remotely like Kona material but I wanted to have a go at doing an Ironman. It took another three years before I plucked up the courage and lined up for my first one in Nice, France. I finished in the last quarter of the field, hours behind the athletes racing for those precious Kona slots. Nothing I had done up to then had given any indication that I should have had a reason to believe I had a chance at qualifying, but three years later when I asked Aisling, my wife if she thought it was possible she immediately said yes and then she added let's do it. Aisling's belief in me started us on a journey that led to me treading water on the most iconic start line in triathlon, waiting for the cannon to fire at the start of the Ironman World Championships in Hawaii. This is how we overcame all of the odds and discovered what it would take to get to the Ironman World Championships. This is our Kona story.

    The only book on running authored by a sports medicine specialist, this informative guide offers: A primer on running's most common injuries, emphasizing prevention and recovery, to get you through the grueling training months unscathed. Essential strengthening exercises, stretches, nutrition, and hydration tips.?

    With elite cycling coach Chris Carmichael’s innovative, time-saving approach, busy cyclists will develop fitness, speed, and power in just 6 hours a week. Now powered by Strava, this updated third edition of The Time-Crunched Cyclist training program taps into the most popular cycling social network to help cyclists get fired up to crush their workouts, one segment at a time.Through his popular endurance coaching service, Carmichael noticed that many busy cyclists are unable to make performance gains using conventional training methods; they simply don’t have enough time to train. So CTS developed a new approach—the Time-Crunched Training Program—to help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods.The Time-Crunched Cyclist shows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval training (HIIT) workouts. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness. Nine comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events. The new Time-Crunched Training Plans cover: · New and Experienced plans for criteriums, road races, and cyclocross· New, Experienced, and Competitive plans for century rides and Gran Fondos· Gravel racing and ultraendurance mountain biking plans· Intermediate and Advanced plans for commutersThis new, third edition integrates Strava, the popular ride tracking and analysis program. Powered by Strava, the Time-Crunched program becomes interactive, social, highly motivating—and focuses riders on the training data that matters most. It also adds the Time-Crunched Diet, a sports nutrition approach designed to help riders optimize their power-to-weight ratio with new guidelines on eating behaviors and delicious recipes from chefs Michael Chiarello and Matt Accarrino. A new chapter on hydration and managing heat stress will show athletes simple ways to avoid overheating that lead to better performance. The Time-Crunched Cyclist can help you capture your best performance—all in the time you have right now.

     Repeatedly called one of the "best books for personal trainers", it provides a clear road map teaching you how to become a personal trainer, to getting a personal trainer certification, to building your career from the bottom up so you can build a clientele, your reputation, and income. HAVE YOU EVER wanted to know the best, high-integrity techniques to get more clients, run a fitness business, or have a solid system for selling personal training? You're not alone. For years Jon's been asked these questions so he read, watched, researched and interviewed the best in the world to compile Ignite the Fire. This powerful book for certified personal trainers will show you how to: Find your dream job in the fitness industry (pg 26) Find, market to, and sell your ideal client while seamlessly dealing with objections (pg 64) Build amazing workouts for beginners (pg 124) Deal with difficult client types (pg 160) Develop multiple income streams while maintaining your reputation (pg 202) Ignite the Fire provides a clear road map to building your career from the bottom up so you can build a clientele, your reputation, and income.

    Dr Stroud - polar explorer, practising hospital physician, and a former adviser to the Ministry of Defence - analyses individual feats of survival and athletic prowess that illustrate the way the body functions at its best. He dissects his own challenging experiences of crossing Antarctica with Ranulph Fiennes, running marathons in the Sahara and participating in gruelling cross-country endurance races in the United States and gives some tips on how to stay fit for life for those of us who find walking the dog an endurance challenge...This revised edition includes the story of Dr Stroud and Sir Ranulph Fiennes' incredible 2003 global marathon challenge - seven marathons on seven continents in seven days - in aid of the British Heart Foundation.

    As funny as it is useful, this volume covers everything from Dealing With Drivers to Toenail Maintenance, and explores in explicit detail . . .COMMON THREATS- Urban: The Blackberry-transfixed businessman- Suburban: The bored, angry dog- Trail: The mountain biker who has watched too many Mountain Dew commercialsSHOES & GEAR- The Reef Knot: The only knot you need to know- Barefoot Running: Crazy? Or just insane?- The Trash Bag Poncho: Three steps to ultra-cheap rainwearRACE DAY CHALLENGES- Finding the Damn Thing: Not always so easy - Navigating the Aid Station: Pinch the cup- Finish Line Vomit: Hey, it happens. . . and much, much more. Full of charts, illustrations, and more than a few laughs, The Runner's Field Manual is the perfect reference for anyone who loves to run-or wants to learn how.

    Every topic is covered in almost 600 pages. * Strength and the muscular system * Philosophy of physical training * The muscle complex * Adaptation and the training effect * Sport specific strength training * Factors influencing strength production * The means of special strength training * The methods of special strength training * Organization of training * Strength training methods * Designing sports specific strength programs * Restoration and stress management * Combination of resistance methods * The use of testing * Overtraining * PNF as a training system * Models for structuring the annual training * Preparedness and the training load * Periodisation as a form of organization * Plyometric

    

    Ratey, MD.Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: Aerobic exercise physically remodels our brains for peak performance. In SPARK, John J. Ratey, M.D., embarks upon a fascinating and entertaining journey through the mind-body connection, presenting startling research to prove that exercise is truly our best defense against everything from depression to ADD to addiction to aggression to menopause to Alzheimer's. Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, which has put this school district of 19,000 kids first in the world of science test scores), SPARK is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run---or, for that matter, simply the way you think

    The psoas is the only muscle in the human organism that connects the upper body to the lower body, and its importance extends to the nerve complex and energy systems.   As modern-day populations grow more sedentary, psoas-related lower back and hip pain, and the ailment of "sitting too much," are on the rise. Even the most active of athletes can suffer from psoas imbalance and pain. The Vital Psoas Muscle demonstrates how to keep the muscle in balance through specific exercises designed to strengthen and utilize this amazing muscle, and discusses its vital role in the emotional and spiritual state of the human being. The interconnection between the psoas and the root chakra is explored, along with yoga poses and postures that stimulate the psoas. Eighty full-color illustrations depict anatomical details, and show the key stretching and strengthening exercises in this practical and comprehensive treatment of the most important skeletal muscle in the human body.

    . . Your Cells. An M.I.T.-Trained Scientist Explains the ONE Secret You Need to Know to Lose Weight and Keep It Off. Raymond Francis is the scientist people turn to when diets don't work. His groundbreaking approach treats excess weight for what it reall y is--a disease caused by malfunctioning cells. As Francis explains, many of the foods we eat every day, especially the “health” and “diet” ones we dutifully buy to lose weight, have the opposite effect . Full of hidden toxins and lacking nutrients, they actually poison your cells and alter your weight-control genes, causing your body to put on the pounds. Like he's done for thousands of other people, Raymond Francis can help you turn this fat cycle around and reclaim your waistline--and your health. His simple yet scientifically supported plan will have you looking and feeling better than you have in years-- in just six weeks. You'll discover: Which low-fat and no-fat products actually make you fatter How one missing nutrient can signal your body to store fat Which food additives are most toxic--and how to spot them on a label The “Big 4” worst foods to eat--with delicious and nutritious alternatives How to sneak more fiber- and nutrient-rich foods into your day Plus, delicious recipes for meals and snacks and week-by-week to-do lists to keep you on track Your body already knows how to regulate its weight--you just need to give it a fighting chance. Now you can--for life.

    Whether Your Goal Is 30 Miles or 3,000From Edmund R. Burke, Ph.D., and Ed Pavelka - two of the country's top cycling experts - comes the most comprehensive guide ever to achieving the strength, skills, and strategies you need for long-distance riding. Whether you're training for day rides, centuries, or cross-country trips, The Complete Book of Long-Distance Cycling helps you choose the right equipment, train step-by-step, and map out your riding strategy so that you can go the distance.Discover how to: * Make the most of every hour on your bike* Build your mileage base efficiently* Customize your training to suit your personality and physical capabilities* Build extra training time into your hectic schedule* Avoid injuries and the dangers of overtraining* Achieve the mental edge you need to ride farther and faster* Train for both road and off-road touring* Choose cycling gear that goes and goes* Eat for the long haul-- nutrition before, during, and after your ridesTo help you achieve your riding goals, The Complete Book of Long-Distance Cycling gives you complete, step-by-step training programs for riding a half-century, century, double century, and beyond. You'll also find strategies and techniques for special situations, such as riding in bed weather and riding at night. Published by the world's leading authority on bicycling, this informative guide is a must-have for all cycling enthusiasts.

    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.

    "Body by Design "is a plan that promotes health from the inside out, starting by breaking down the mental blocks that are holding you back, then by building up the muscles on your body, and finally by adding delicious, healthy food onto your plate.Rather than subtracting things from your life-- cutting out calories, losing weight, banishing your belly--here's how to add more of the right things: more muscle, more support, and more success. Motivation is the key factor that drives permanent change, and with "Body by Design "you can finally learn how to activate your inner motivation and with the proper balance of weight training, make fit happen forever. cardiovascular exercise, and nutrition--along with the motivational tools to stick with that program for the long term--even people who have struggled with fitness for their entire lives can achieve spectacular, lasting results. Join the "Transformation Nation" and create your own story that will inspire others--with "Body by Design."In "Body by Design, "you'll learn the optimal balance of weight training, cardiovascular exercise, and nutrition--along with the motivational tools to stick with your goals and achieve dramatic results. Rather than subtracting things from your life (cutting calories, losing weight, banishing your belly), here's how to more muscle, more support, and more success.Based on the best practices found at Bodybuilding.com (the world's leading online fitness site), "Body by Design "shows that amazing things can happen when people get the tools they need to achieve their fitness goals.***YOU CAN TRANSFORM YOUR BODY. GET AND STAY MOTIVATED.Identify your "Transformation Trigger" and create a system of radical accountability in your life--whether your goal is to lose 30 pounds of fat or gain 30 pounds of muscle.EXERCISE FOR OPTIMUM RESULTS with a fully illustrated, 12-week workout. By changing your routine often, you will "shock" your body into doing more than you ever thought you could.EAT CLEAN TO GET LEAN with simple, inexpensive, and delicious recipes. Supercharge your metabolism and keep hunger under control.***TIFFANY FORNI is a self-professed "fat girl turned fitness nerd" who turned her newfound passion for health into a career as a personal trainer.ROCHELLE FORD came from a family of unhealthy eaters but eventually lost more than 100 pounds--and converted her family to her good habits in the process.CLAUDIO RAMOS has more energy than ever after his 135-pound weight loss--"It's like I've been reborn."RICKY HOWELL achieved a stronger body and a newfound sense of confidence after his divorce.PLUS, YOU'LL READ AMAZING STORIES-- and see remarkable before-and-after photos-- from people just like you who have experienced dramatic, life-changing results.