The 90-Day Bodyweight Challenge for Men E-Book

Mark Lauren

• Herausgeber: Riva
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2016

Seitenzahl: 263

Beschreibung

The 90-Day Bodyweight Challenge for Men is one of the most efficient and successful fitness plans of our time. You can finally achieve your fitness goals and make lasting positive change in your life with this step-by-step program. Millions of people across around the globe train using Mark Lauren's proven formula, which harnesses the power of your own body via bodyweight resistance. There's no need for fancy equipment or expensive gym memberships. With this book, you can work out any time, any place. This new intensive program is even easier to follow and specially designed to give you maximum results in just three months. You don't need to research exercises and put together a training plan by yourself: each day, The 90-Day Bodyweight Challenge for Men tells you exactly what to do. It also provides you with a tailored diet plan and lifestyle tips from fitness guru and bestselling author Mark Lauren. Now it's up to you! In just 90 days, you will be astonished at the difference bodyweight training, proper nutrition, and a winning attitude can make to your body and your life.

Leseprobe

The Deutsche Nationalbibliothek lists this publication in the Deutsche Nationalbibliographie; detailed bibliographic information is available online at http://d-nb.de.

The 90-Day Bodyweight Challenge proposes a program of diet and exercise recommendations for the reader to follow. However, you should consult a qualified medical professional before starting this or any other fitness program. As with any diet or exercise program, if at any time you experience discomfort, stop immediately and consult your physician.

1st edition 2016© 2016 by riva Verlagan imprint of the Münchner Verlagsgruppe GmbHNymphenburger Straße 86D-80636 MunichTel.: [phone]Fax: [phone]

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, without the prior permission in writing of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

Translation: Bradley Schmidt, Bryn RobertsEditing: Kathryn MintzRecipe section: Chris GamperlProofreading: Rita ForbesJacket design: Melanie MelzerCover photograph left and exercise images: Nils SchwarzComposition: bookwise medienproduktion GmbH

ISBN 978-3-86883-773-5ISBN ebook (PDF) 978-3-95971-056-5ISBN ebook (EPUB, Mobi) 978-3-95971-057-2

Further information is available at www.rivaverlag.de

Contents

Welcome to the fitness challenge of a lifetime!

Allow me to introduce myself: Mark Lauren—your personal trainer

What makes bodyweight training so effective?

Why men exercise

Strength training: How it works

The 90-Day Bodyweight Challenge: What to expect

FAQs

Getting Started: A Checklist

The Challenge: Days 1 to 90

Appendix

The Exercises

The Recipes

You did it! What next?

Picture credits

Acknowledgments

Welcome to the fitness challenge of a lifetime!

You’ve decided to take on my 90-Day Challenge? Fantastic! Perhaps you’ve been working out regularly, but haven’t seen the results you expected. Or maybe you just realized that you want to feel stronger, physically and mentally, and you’re ready to take the first step. Whether you’re an experienced exerciser or a beginner, my unique training program will give you the tools to achieve complete mind/body fitness. Being fit is much more than having ripped abs and bulging biceps. The goal is not just to look great in the mirror, but also to feel healthy, confident, and powerful enough to handle the problems we all encounter during the course of our lives. By committing to 90 days of progressively intensive exercises that use your own bodyweight as resistance, you will increase your strength, endurance, willpower and flexibility, and improve your coordination and posture. Nutritional advice, including recipes and a menu plan, and lifestyle tips round out the program to help you achieve your full physical, intellectual, and emotional potential.

For the next three months, I will be spending every day with you. I will be right here as your trainer and companion, to encourage and motivate, to advise and look after you. Not just during the workouts, but also during your mealtimes and regeneration periods. Thanks to this comprehensive program, you will achieve astonishing results, fast. As you progress, you will learn everything you need to know about getting your body into the best shape possible. I have created 12 different high-intensity workouts using completely new exercises that train the entire body. Doing these daily workouts and following the individually tailored diet and nutrition plan will help you reach your goals.

Allow me to introduce myself: Mark Lauren—your personal trainer

I was born in the Unites States in 1977. My Filipino father was in the U.S. Army and was stationed in Germany right after boot camp. He met my mother there, where she was just finishing school, and they married in the U.S. Soon after I was born, we moved back to Germany, living near Frankfurt for eight years before returning to the States in 1986.

Both my parents were naturally athletic, as was my maternal grandfather, who was a runner-up for the Olympic freestyle wrestling team. My grandfather was the reason that I wrestled for several years throughout my childhood, until I graduated high school. At the age of 13, I joined my school’s track & field team. From my coach, I learned about the principles of overload and supercompensation. I started doing push-ups and sit-ups, which is how my journey with bodyweight training began.