which 150 pages will you read? Is it possible to: Reach your genetic potential in 6 months? Sleep 2 hours per day and perform better than on 8 hours? Lose more fat than a marathoner by bingeing?   Indeed, and much more. This is not just another diet and fitness book.The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss, the #1 New York Times bestselling author of The 4-Hour Workweek, fixated on one life-changing question: For all things physical, what are the tiniest changes that produce the biggest results? Thousands of tests later, this book contains the answers for both men and women. From the gym to the bedroom, it’s all here, and it all works. YOU WILL LEARN (in less than 30 minutes each):How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails.* How to prevent fat gain while bingeing (X-mas, holidays, weekends) * How to increase fat-loss 300% with a few bags of ice * How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time * How to sleep 2 hours per day and feel fully rested * How to produce 15-minute female orgasms * How to triple testosterone and double sperm count* How to go from running 5 kilometers to 50 kilometers in 12 weeks * How to reverse “permanent” injuries * How to add 150+ pounds to your lifts in 6 months * How to pay for a beach vacation with one hospital visit         And that's just the tip of the iceberg.  There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects. You don't need better genetics or more discipline. You need immediate results that compel you to continue. That’s exactly what The 4-Hour Body delivers.

    Based on the anatomical features unique to women, this new guide sets the standard for women's strength training.290 full-color illustrations allow you to see inside 157 exercises and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes.Step-by-step instructions work in tandem with the anatomical illustrations to ensure understanding of maximizing the efficiency of each exercise. You'll see how muscles interact with surrounding joints and skeletal structures and learn how variations of movements can isolate specific muscles and achieve targeted results.Delavier's Women's Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you're beginning a program or enhancing an existing routine, working out at home or at the gym, it's all here and all in the stunning detail that only Fr'd'ric Delavier can provide.The former editor in chief of PowerMag in France, author and illustrator Fr'd'ric Delavier has written for Le Monde du Muscle, Men's Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women's Strength Training Anatomy, have sold more than 2.5 million copies.

    Plodding for miles through inclement weather, rising before dawn to squeeze a daily run into a busy schedule, overcoming minor aches and lethargy that pose a threat to an active lifestyle, these are but a few of the familiar obstacles faced by millions of runners like you.Running Within addresses the mental and physical factors of importance to runners and offers positive, practical recommendations for infusing the body, mind, and spirit with new energy and passion for running. It also provides solid information on training and racing. It will help you perform better, have more fun, and experience a deeper connection with running.Written by top sport psychologist, best-selling author, and runner Jerry Lynch, along with physician and elite triathlete Warren Scott, this book presents prescriptions, tools, and strategies for runners to fulfill their potential. Included are:- goal-setting guidelines, - relaxation and visualization exercises, - affirmation-building tips along with 63 examples, - strategies for learning from setbacks, - ways to take better risks, - fatigue- and injury-coping strategies, - motivation boosters, and- prerace and race strategies.Running Within will push your performance and enthusiasm to new heights. See how much better running can be with the body, mind, and spirit in synch and primed for every run you take.

    Traditional martial arts have always understood this necessity of training the complete package—with explosive power at an absolute premium. And resilience is revered: the joints, tendons, muscles, organs and nervous system are ALL conditioned for maximum challenge.Really great athletes are invariably that way too: agile as all get-go, blinding speed, ungodly bursts of power, superhuman displays of strength, seemingly at will…The foundation and fundamentals center, first, around the building of power and speed. But Explosive Calisthenics does a masterful job of elucidating the skill-practices needed to safely prepare for and master the more ambitious moves.But Explosive Calisthenics doesn’t just inspire you with the dream of being the Complete Package. It gives you the complete blueprint, every detail and every progression you could possibly want and need to nail your dream and make it a reality. You, the Complete Package—it’s all laid out for you, step by step“The first physical attribute we lose as we age is our ability to generate power. Close behind is the loss of skilled, coordinated movement. The fix is never to lose these abilities in the first place! Paul Wade’s Explosive Calisthenics is the best program for developing power and skilled movement I have seen. Just as with his previous two books, the progressions are masterful with no fancy equipment needed.You don’t have to achieve a full back flip or kip up to get HUGE benefit from mastering the early progressions. It doesn’t matter if you are a 20-year old looking to push your power and agility to new heights or approaching middle age, trying to slow the hands of time. Do yourself a favor and get this amazing work. This book will be the gold standard for developing bodyweight power, skill, and agility.”—CHRIS HARDY, D.O. MPH, CSCS, author, Strong MedicineDiscover The Ultimate Course for Developing Yourself As a Supreme Physical Specimen…With Explosive Calisthenics, Paul Wade challenges you to separate yourself from the herd of also-ran followers—to become a leader, survivor and winner in the physical game of life. But he doesn’t just challenge and inspire you. He gives you the direct means, the secrets, the science, the wisdom, the blueprints, the proven methods and the progressions—that make success inevitable, when you supply your end in consistent, diligent, skillful application.Now a legendary international bestseller, Convict Conditioning can lay claim to be the Great Instigator when it comes to the resurgence of interest in bodyweight exercise mastery.And—while Convict Conditioning 2 cemented Wade’s position as the preeminent authority on bodyweight exercise—there is no doubt that his magisterial new accomplishment, Explosive Calisthenics is going to blow the doors off, all over again.What makes Explosive Calisthenics so exciting—and so profound in its implications?See, it goes back to the laws of brute survival. It’s not “Only the strongest shall survive”. No, it’s more like: “Only the strongest, quickest, most agile, most powerful and most explosive shall survive.” To be a leader and dominator and survivor in the pack, you need to be the complete package...Now—for those who have the balls and the will and the fortitude to take it on—comes the next stage: Explosive Calisthenics.

    It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs." —The New York TimesIf you're ready to massively increase your strength, follow the 7-week program in this book and you'll soon be able to complete 100 consecutive push-ups! You'll also transform your fitness, look great and feel even better as you sculpt every muscle from your neck down to your calves.Offering several custom-designed, day-by-day plans, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to enhance their strength training program.Unleashing the power of the ultimate strength exercise 7 Weeks to 100 Push-Ups includes:•Instruction on how to do a perfect push-up•Muscle-by-muscle breakdown of strength-building•Challenging push-up variations

    An It Books paperback original, this essential handbook offers a jump-by-jump guide to parkour, aimed at building the confidence of the novice to become a confident and inventive free-runner. The first book of its kind, The Parkour and Freerunning Handbook is the only guide the fledgling traceur will ever need to get jumping.

    The Science of Running is written for those of us looking to maximize our performance, get as close to our limits as possible, and more than anything find out how good we can be, or how good our athletes can be. In The Science of Running, elite coach and exercise physiologist Steve Magness integrates the latest research with the training processes of the world's best runners, to deliver an in depth look at how to maximize your performance. It is a unique book that conquers both the scientific and practical points of running in two different sections. The first is aimed at identifying what limits running performance from a scientific standpoint. You will take a tour through the inside of the body, learning what causes fatigue, how we produce energy to run, and how the brain functions to hold you back from super-human performance. In section two, we turn to the practical application of this information and focus on the process of training to achieve your goals. You will learn how to develop training plans and to look at training in a completely different way. The Science of Running does not hold back information and is sure to challenge you to become a better athlete, coach, or exercise scientist in covering such topics as:· What is fatigue? The latest research on looking at fatigue from a brain centered view.· Why VO2max is the most overrated and misunderstood concept in both the lab and on the track· Why "zone" training leads to suboptimal performance.· How to properly individualize training for your own unique physiology.· How to look at the training process in a unique way in terms of stimulus and adaptation.· Full sample training programs from 800m to the marathon.

    With insight and humor, My Life on the Run chronicles the heatstroke and frostbite, heartache and triumphs he’s experienced while competing in more than 1,000 competitive races during his nearly 30 years with Runner’s World magazine. Yasso gives valuable and practical advice on how to become a runner for life and continually draw joy from the sport. He also offers practical guidance for beginners, intermediate, and advanced runners, such as 5-K, half-marathon, and marathon training schedules including his innovative technique known as the Yasso 800s. Recounting his adventures in exotic locales like Antarctica, Africa, and Chitwan National Park in Nepal (where he was chased by an angry rhino), Yasso recommends the best exotic marathons for runners who want to grab their passports to test themselves on foreign terrain. With the wit and wisdom of a seasoned insider, he tells runners what they need to know to navigate the logistics of running in an unfamiliar country. Yasso’s message is this: Never limit where running can take you because each race has the potential for adventure.

    The key to peace of mind lies within.Mindfulness lies at the heart of Allen Carr's philosophy and this book shares the proven principles of mindfulness with a wider audience in simple accessible terms that apply to real life and provide a tangible, practical outcome: YOUR HAPPINESS. What people say about Allen Carr's Easyway method: "The Allen Carr program was nothing short of a miracle." Anjelica Huston "It was such a revelation that instantly I was freed from my addiction." Sir Anthony Hopkins "His skill is in removing the psychological dependence." The Sunday Times

    Peppered throughout with motivating tips and advice from those who have been there, this much-needed volume presents a can't-fail program that is sure to help new runners feel and look better and have more energy and less stress. Inside you'll find: o Information on nutrition and how to adjust your diet to fit your new running lifestyleo Training advice, including how to use cross-training, stretching, and strength exercises to keep enthusiasm up, weight down, and fitness at an optimum levelo A special section for women runnersWritten by the executive editor of Runner's World magazine and covering every problem the new runner may encounter-from choosing the right shoes to preventing injury to preparing for a race-this authoritative volume provides all the information and inspiration any novice requires to turn running into a healthy, lifetime pursuit.

     The Power of 10 seems to contradict nearly everything we're accustomed to hearing about exercise. Forget hours on the treadmill, and forget daily visits to the gym. This new program offers 20 minute workout sessions, once or twice per week, with an alluring emphasis on rest and recovery on your days off. The principle behind The Power of 10 is simple: by lifting weights in slow motion, making each rep last 20 seconds (10 seconds lifting and 10 seconds lowering) instead of the typical 7 seconds, you can maximize muscle transformation. The short workouts are so effective that your body will need days to recover and repair properly. Studies have shown that such routines can increase lean body mass, help burn calories more efficiently, and prevent cardio–vascular disease more effectively than aerobic exercise alone.

    When Dr. Allen Lim left the lab to work with professional cyclists, he found a peloton weary of eating. For years the sport's elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real world, where hungry athletes must buy ingredients; make meals; and enjoy eating before, during, and after each workout, day after day.So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas.Chef Biju and Dr. Lim vetted countless meals with the world's best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance.The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go.The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete's cravings.The Feed Zone Cookbook includes150 delicious recipes illustrated with full-color photographs Allen Lim’s take on the science and practice of food Portable whole foods, including Lim's famous rice cakes and more Dozens of quick-prep meals for before and after workouts Shortcuts, substitutions, and techniques to save time in the kitchen Over 100 gluten-free and vegetarian alternatives to favorite dishes

    Thirty-year-old Catriona Menzies-Pike defined herself in many ways: voracious reader, pub crawler, feminist, backpacker, and, since her parents' deaths a decade earlier, orphan. "Runner" was nowhere near the list. Yet when she began training for a half marathon on a whim, she found herself an instant convert. Soon she realized that running, "a pace suited to the precarious labor of memory," was helping her to grieve the loss of her parents in ways that she had been, for ten messy years, running away from. As Catriona excavates her own past, she also grows curious about other women drawn to running. What she finds is a history of repression and denial running was thought to endanger childbearing, and as late as 1967 the organizer of the Boston Marathon tried to drag a woman off the course, telling her to "get the hell out of my race" but also of incredible courage and achievement. As she brings to life the stories of pioneering athletes and analyzes the figure of the woman runner in pop culture, literature, and myth, she comes to the heart of why she's running, and why any of us do."

    Ironically, modern living that has made popular fitness methods too complicated and costly to be practical much less effective. In Fitness Independence, Matt Schifferle shares what he has learned about how to be as fit as possible, without having to sacrifice your lifestyle to the gym or "eating right." Through focusing on just 5 key principals, you'll learn how to achieve better results from building muscle to shedding fat. At the same time, you'll break free from the costly fads and trends that shackle both your results and your daily lifestyle. This is not another book about how to burn fat or get six pack abs. It's a new approach towards diet and exercise while remaining free to be fit on your own terms. It's a book about how to "be fit and live free."

     How many of us really understand that every moment counts, and that physical strength and confidence enable our mind and spirit to make the most of our lives?  Ryan Ferguson does.  He survived nearly a decade behind bars for a murder he did not commit. An innocent collegian imprisoned at nineteen, Ferguson’s disbelief turned to resolve after his father told him: “Son, do whatever you can to get stronger, faster, and smarter.  This is now your number one priority.”In his darkest hour, even after countless appeals and disappointment, in a place that threatened physical violence, malnutrition, and offered almost no medical aid, Ferguson knew his physical health was paramount. In this startlingly elegant, authentic, and inspiring guide, Ferguson shares his simple, universally attainable recipe for health and power.