The result is "The Science of Getting Ripped" This is my step-by-step manual I created for busy guys that want to burn fat, build muscle, get stronger, and increase their athleticism and power. I share the secrets and tips that regular guys can use to get in incredible shape. This is not a typical "bodybuilding" book because it's geared towards regular guys with busy lives.  Here's What You'll Discover How a little known nutrition trick slashes fat! (once you know this, you won't have trouble burning fat) The little used strategy that means you get stronger on ANY lift: (this is a common sense technique I hardly ever see anyone do) Are you looking to lose belly fat? You're in luck... I'll show you a proven way to target your flabby belly... this is great for beer belly's How to get a six-pack and an incredible core with these under-utilized ab movements Imagine increasing strength and muscle growth week after week! Well now you can... this literally transforms your body in a matter of weeks... but surprisingly no one does it The exact time it should take you to lower a rep (I guarantee most people are messing this up) The magic time frame each set should take for optimal growth (are you going too fast?) Why training for too long is counter-productive and often a barrier to muscle growth! (This little tip is the #1 tool to avoid plateaus) The one thing you MUST do to stimulate new muscle growth. (Simple to learn... and once you do... you won't have trouble putting on new muscle) What the TRUE muscle-building hormone is and how to ignite it every single workout Why drastic reductions in calories is counter-productive and damages long term weight loss Banish your cravings with this in your diet (never cave in to cravings again) How to SMASH through plateaus and sticking points: (this scientific principle you MUST incorporate in your workouts to help prevent plateaus) How to eat your favorite "junk" foods and STILL lose body fat: Finally discover how to eat your favorite foods like pasta, chocolate cake, hot dogs, pizza, ice cream, cup cakes, french toast, andcinnamon rolls to HELP you build muscle while STILL dropping body fat! (This one mind-blowing tip shocks most people) How the "afterburn effect" helps you burn more calories while working out less Can't make it to the gym

     One of the most illuminating books ever on a sports subculture, Learning to Breathe Fire combines vivid sports writing with a thoughtful meditation on what it means to be human. In the book, veteran journalist J.C. Herz explains the science of maximum effort, why the modern gym fails an obese society, and the psychic rewards of ending up on the floor feeling as though you're about to die.  The story traces CrossFit’s rise, from a single underground gym in Santa Cruz to its adoption as the workout of choice for elite special forces, firefighters and cops, to its popularity as the go-to fitness routine for regular Joes and Janes. Especially riveting is Herz’s description of The CrossFit Games, which begin as an informal throw-down on a California ranch and evolve into a televised global proving ground for the fittest men and women on Earth, as well as hundreds of thousands of lesser mortals.  In her portrayal of the sport's star athletes, its passionate coaches and its “chief armorer,” Rogue Fitness, Herz powerfully evokes the uniqueness of a fitness culture that  cultivates primal fierceness in average people. And in the shared ordeal of an all-consuming workout, she unearths the ritual intensity that's been with us since humans invented sports, showing us how, on a deep level, we're all tribal hunters and first responders, waiting for the signal to go all-out. From the Hardcover edition.

    For good. Quitting sugar in the real world is hard. Sugar is everywhere and your friends think you’re mad for not eating cake. You’ve done the 8 week detox plan and part of you still craves chocolate so much that you develop a mild twitch when you see a brightly coloured wrapper on the shelves in front of you. Deeply addictive, sugar is everywhere. Even added to the most unlikely foods, the majority of us exceed the recommended daily intake without even realising it. Instead of teaching you how to cook fake cake, or pretending that quinoa really is an exciting grain that will revolutionise your view on salads, this book guides you through the myths about sugar in our food and through the realities of addiction. The 9 step action plan then helps you make the change and really stick to it. Even if you’re not quite ready to eliminate all sugar from your life, this book contains practical tips to help you shop wisely, create good habits and sustain better lifestyle choices.

    Well, you don't have to resemble a model to achieve a Bowflex body. Now, you can apply the complete science behind what it takes to get that lean, muscular look. The course of action you're holding in your hands contains the best-possible routines and practices that, combined, cause greater and faster results.The Bowflex exercise system is based on the simple bow-and-arrow principle. Its patented Power Rod technology flexes and extends to provide force or resistance, part of your week-by-week workouts, which focus on all major muscle groups. Merge the recommended Bowflex routines with Dr. Ellington Darden's guidelines on eating, hydrating, and resting, and you'll be well on your way to getting the results you've always wanted.In addition to four fat-loss meal plans, you'll find complete programs for out-of-shape athletes, women who want to reduce their hips and thighs, and individuals who wish to focus on their abdominals. Choose the one that's right for you, depending on your age, experience, body type, and personal goals. Throughout these pages you'll be inspired by reports and photographs of real results from real people using a real Bowflex machine.With a little discipline and patience, you'll see your extra fat begin to vanish, revealing your muscles' lean lines. In only six weeks, a man could drop 35 pounds of fat and 5 inches from his waist. A woman could lose 19 pounds of fat and 4 inches from her thighs. And both can build 3 pounds of muscle. Best of all, you will experience strength, firmness, and muscular refinement as never before.Elegant, instructive photographs of Dr. Darden's top 23 Bowflex exercises make this the ideal fitness manual for both men and women-- those who already use the Bowflex system as well as the many new users of this fast-growing home-exercise system. The only authorized book on the subject, The Bowflex Body Plan will help you lose fat, build muscle, and reshape your body-- fast.Soon you will have the results you've always wanted. Soon you will have a Bowflex body.

    Major Heathcliff Lennox, ex-WW1 war pilot, six feet 3 inches, unruly dark blond hair, age around 30 - named after the hero of Wuthering Heights by his romantically minded mother - much to his great annoyance. Murder at Melrose Court is the first book in the Heathcliff Lennox series. It's 1920 and Christmas is coming. Major Lennox finds a body on his doorstep - why on his doorstep? Was it to do with the Countess? Was it about the ruby necklace? Lennox goes to Melrose Court home to his uncle, Lord Melrose, to uncover the mystery. But then the murders begin and it snows and it all becomes very complicated.... The Black Cat Murders is the second book in the Heathcliff Lennox series. Who killed Sir Crispin Gibbons? A wedding invitation and news of mischief that could be murder, takes Lennox to the Earl of Bloxford's country pile. He soon finds himself in a world of purloined artworks, forgeries and a priceless Bloxford Beauty. But who are the Bloxford Beauties? And why are they the focal point around which swirls death?Lennox must confront life-long friends, unscrupulous artists and dealers to finally unravel a plot so complex that even his old adversary, Chief Inspector Swift of Scotland Yard, is befuddled.

    Camry Harrison, smart, beautiful, educated and one of the best surgeon’s your money can buy. Camry has everything going for her; a great job that she loves, a fat bank account and a man she has been dating for the last two years. Camry is a woman who is all about business and everyone at the hospital loves and admires her. She already knows what her future holds and knows that one day she will be the wife of her boyfriend Curtis. At least that was how she saw her life before she met Mr. Ike Washington. Ike and Camry meet when he gets shot and she’s the operating surgeon who saves his life. She feels an instant attraction to Ike the moment he awakens from his coma, but she wants nothing to do with those feelings or Ike. Ike is the head honcho in charge of one of the biggest drug rings in the Chicago area and the last thing that Camry needs in her life. Ike has two baby mamas, a crazy ass girlfriend named Bridgette and nothing but drama in his life. Ike feels he has met the one for him in Camry, so will he be able to fight the strong attraction for her? Will he be able to respect her wishes and walk away from her? Can he have his cake and eat it too; be the biggest boss in Chi-Town and have the beautiful doctor? Or will the life he lives create even bigger problems for him? Find out what happens as two people who have nothing in common battle their demons in a quest to find happiness.

     Can Flash sneak into the heavily guarded prison fortress and get out alive with Bones before the mysterious prison warden does something terrible to Flash's only friend? This Amazing series of Real Minecraft Comics is the first of its kind - Including over 42 fully illustrated comic pages - A Minecraft Handbook that includes 12 activity quests to solve in order to find Herobrine's tomb and the Herobrine diary, making these truly Minecraft Interactive Adventures This Minecraft diary of our heroes has the look and feel of any of the best Marvel Comics with superheros based on the Minecraft mobs and characters you've come to love from the game as well as other Minecraft books. In these Minecraft Adventures, our hero Flash will be searching for the mysterious Herobrine with the help of a Minecraft villager named Bones and their mysterious rescuer named Angel. Along the way they'll run into many different Minecraft monsters, including zombies, wolves, an evil witch, skeletons, creepers, endermen, and the ender dragon. In order to complete their journey they must uncover hidden Minecraft secrets, mine and craft tools, build structures and set Minecraft traps in order to make it to the end of their quest and keep from being eaten or captured by Herobrine and his evil minions. What you expect from Minecraft Comics, Herobrine Comics and Herobrine Books will never be the same after reading these Amazing Interactive Adventures of Flash and his sidekick Bones. Make sure to download your Minecraft Handbook with 12 activity puzzles that go along with the story - Find the differences in the 2 Minecraft scenes - Solve the logic puzzle to find out who wins the fight - Answer questions about the story so you can follow the treasure map to Herobrine's tomb and the Herobrine Diary Minecraft Comics in the Flash and Bones series - #1 The Empty Tomb of Hero-brine - #2 Leetah the Wicked Witch - #3 Escape from Hero-brine's Minions - #4 Hero-brine's Mountain Prison - #5 The Enderman Zombie Potion - #6 The Wild West Frontier - #7 The Mystery of the Secret Stronghold - #8 The Demon Zombie Curse - #9 The Jungle Demon Agramon - #10 Agramon's Nether Fortress

    Literally. He talks to animals to see clues other people would overlook. Like when the proud owner of a pair of Scotties goes missing, Griff knows foul play has to be involved, because the dogs tell him there’s no way she’d leave her pampered pooches alone in the winter. But when he shows too much interest in what the Scotties have to say, an attractive police detective takes the wrong kind of interest in him. Viewing him as a possible suspect, she digs up secrets about Griff he would have preferred left buried. And that’s not even his biggest problem—taking the dogs into his home has made him a target of the victim’s abductor. This makes him scurry to solve the case, because as an expert on animal behavior, there’s one thing Griff knows to be true: the most dangerous animal is the human animal.

     DI Hannah Blair has returned to Scotland to head up a small team of detectives investigating the whole range of crimes that occur in the wild Highlands. When her team is asked to investigate a suspicious death in the rural town of Balloch Pass, Blair isn’t just looking for a potential killer, she’s also chasing the ghosts of her past. Dr Noah Bradshaw has only been in town for a year. But as one of three GPs in the small medical practice, he’s already well-liked in the community… until the finger of suspicion points at him, and some of his patients start to believe he really could be capable of murder. With a local priest also under suspicion, Blair is preoccupied by her strained relationship with her father and her unwanted attraction to one of the suspects, until the investigation seems to be slipping through her fingers. But when Noah reveals the secret that brought him to Balloch Pass, everything changes… Blair faces a race against time to stop the killer striking again, and grab her own chance of happiness with both hands.

    It’s about right eating, right drinking, right rest, right practice, right exercise at the right time, right motivation, right inspiration, right attitude and right lifestyle. If you don’t have that righteous set of abs in place, it’s because you have failed in one or more of these areas.With his 25-plus years of rugged research and extreme physical dedication into every dimension of what it takes to earn world-class abs, Danny Kavadlo is a modern-day master of the art. It’s all here: over 50 of the best-ever exercises to develop the abs—from beginner to superman level—inspirational photos, no BS straight talk on nutrition and lifestyle factors and clear-cut instructions on what to do, when. Supply the grit, follow the program and you simply cannot fail but to build a monstrous mid-section.In our culture, Abs are the Measure of a Man. To quit on your abs is to quit on your masculinity—like it or not. Diamond-Cut Abs gives you the complete, whole-life program you need to reassert yourself and reestablish your respect as a true physical specimen—with a thunderous six-pack to prove it.“Diamond-Cut Abs condenses decades of agonizing lessons and insight into the best book on ab-training ever written. Hands down.”—PAUL WADE, author of Convict Conditioning“Danny has done it again! Diamond-Cut Abs is a no-nonsense, results driven approach that delivers all the goods on abs. Nutrition, training and progression are all included, tattoos optional!”—ROBB WOLF, author of The Paleo Solution “There are a lot of abs books and products promising a six-pack. What sets Danny's book apart is the realistic and reasonable first section of the book… His insights into nutrition are so simple and sound, there is a moment you wish this book was a stand alone dieting book.”—DAN JOHN, author of Never Let Go"As soon as I received Diamond-Cut Abs, I flipped to the table of contents. Amazingly I found what I have been fruitlessly looking for in ab books for decades: 66 pages dedicated to NUTRITION. Kavadlo passed his second Marty audition by not echoing all the bankrupt politically-correct, lock-step, mainstream nutritional commandments. When Dan starts riffing about eating like a horse, eating ample amounts of red meat, shellfish and the divine pig meat (along with all kinds any types of nutrient-dense food), I knew I had to give my first ever ab book endorsement. When he noted that he drank whiskey while getting his abs into his all time best shape, it sealed the deal for me. Oh, and the ab exercises are excellent.”—MARTY GALLAGHER, 3-Time Powerlifting Champion, Author of The Purposeful Primitive"Danny Kavadlo's book might be titled 'Diamond-Cut Abs' but the truth is that it goes way BEYOND just ab training. Danny has actually created a guide to Physical Culture & LIVING healthy. The traditional fitness industry has gone astray from what the body truly needs. Since 1989, I've read a ton of abs-related books—and they don't scratch the surface of what's inside Danny's masterpiece. From powerful nutrition methods to training the entire body with a holistic approach, Diamond-Cut Abs is a vital addition to anyone's library. I LOVE it!”—ZACH EVEN-ESH, author of The Encyclopedia of Underground Strength and Conditioning“Danny's new book definitely hits the mark.

    But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that's not true. Running is only half the equation. You have to look hard at what and how you eat, too. Conventional dieting wisdom tends to leave runners hungry, tired, and overweight.Let Runner's World Essential Guides: Weight Loss lead you through the minefield of dieting by showing you everything you need to know to shed pounds without losing steam on the run. The editors of Runner's World, the foremost authorities on running on the planet, have collected the best information about weight loss on the run, answering questions such as: What are the 8 Golden Rules of Weight Loss? What should you eat to boost your metabolism? What are the best foods to eat for breakfast, lunch and dinner to optimize weight loss? Weight-loss myths are debunked. And you'll get simple ideas for pre- and post-workout snacks as well as delicious, ridiculously easy-to-make recipes like a healthy hamburger and Angel Cake so that you'll have the fuel you need to run and the knowledge you need to shed pounds and keep them off once and for all!

    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.

    Wealthy and powerful, when something goes wrong, people expect him to make it right. But what can he do when his cousin leaves his bride standing at the altar? Court her himself. Kylie Beth Webster has a thriving business and is totally committed to helping revitalize downtown Buckley. Brokenhearted, humiliated, and furious, she isn’t about to fall into a rebound romance with another sweet talkin’, good lookin’ cowboy. Not even if he’s kind, upstanding, and her longtime friend. But Gideon isn’t simply trying to make amends for his cousin’s behavior. He’s determined to marry the woman he loves. All he has to do is convince her that his love is real – and win her heart.

    Building on the concepts taught in the best-selling book Running With Curves, Why You're Not Too Fat to Run and the Skinny on How to Start Today, Jill Angie gives you everything you need to finish your first race—and feel great about it—including a step-by-step training plan that takes into account all the challenges of being an overweight athlete in a size-six world.Where other training plans fail you, this book steps in and gets you to the finish line with ease, bringing out your inner runner girl and showing you that you're capable of so much more than you ever thought possible.This book is for anyone who wants to complete their first 5K. That means you don’t even have to be a runner right now. As long as you can walk for 3 miles, you will be able to do a 5K in two months. I promise. Also, this book is designed to train you to finish that 5K in a way that feels good to you, both mentally and physically. That means you can walk, run, skip, or even disco dance your way across the finish line. Now, if you’ve already done a 5K (or two… or five), this doesn’t mean you won’t get anything out of this book. Just the opposite, in fact. There is a truckload of helpful information here that will help you take your 5K performance to the next level.Praise for Not Your Average 5KJill Angie has created a 5K training plan that not only gets you to the finish line but addresses the #1 reason that many new (and experienced) runners face when taking on new challenges. Mindset. In this easy to follow program, Jill walks you through exactly what to do, when to do it, and how to get rid of self doubt, fear and anxiety known as your "inner mean girl" so that you finish strong, confident, and proud. Whether you struggle with the physical aspects, mental aspects, both or neither, this guide will have you totally prepared on race day. —Steve Carmichael, running coach and host of The RunBuzz podcast, www.RunBuzz.com"Not Your Average 5K is a highly readable and engaging book that will have you BELIEVING you can do a 5K in eight weeks and provides a roadmap with plans to accomplish it. It is authentic, thorough, and motivational from start to finish! We highly recommend this book for anyone wanting to do their first 5K." —Adam Goucher and Tim Catalano of Run The Edge, www.RunTheEdge.com

     Make Your Dream Body A Reality From the world’s leading online fitness site Bodybuilding.com comes a revolutionary 12-week diet and exercise program—supported by two million members and thousands of real-life success stories. The Bodybuilding.com Guide to Your Best Body presents a plan that promotes health from the inside out, starting first with the mental blocks that are holding you back, progressing to the muscles on your body, and finally to the food on your plate. Rather than subtracting things from your life (cutting calories, losing weight, banishing your belly), here’s how to add more of the RIGHT things: more muscle, more support, and more success. On this plan, you will: • 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, 3-stage exercise routine. 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. With this book, you’ll learn the optimal balance of weight training, cardiovascular exercise, and nutrition that have helped people achieve dramatic, lasting results. Join the “Transformation Nation” and create your own story that will inspire others—with The Bodybuilding.com Guide to Your Best Body.