Watch the video – learn how my ebook can help you to transform your body
Whatever your goal is, my ebook can help you to achieve it
Since 2016, the many detailed guides and professionally designed training programs on this website have helped thousands of people to achieve a variety of goals, including:
- Build an impressive physique
- Develop a jaw-dropping figure
- Lose weight
- Maximize cardio endurance
- Enhance functional fitness
- Increase strength
- Boost power
- Extend flexibility
- Improve diet and nutrition
- Modify body composition
The ebook, which is entitled How to Create a Great Body, Second Edition, contains all the guides and training programs on this website, allowing you to:
- Read the guides on almost any device, anywhere, offline, without ads
- Take the training programs to the gym on your phone
If you are serious about losing weight, building muscle, getting ‘toned’, or achieving any of the goals listed above, download my ebook now and have everything you need for your transformation on your device!
What’s so great about this ebook?
- It is the most comprehensive guidance and training system that I am aware of (see the full table of contents below)
- The guides and training programs have proven to work for thousands of people from all over the world
- The training programs have been meticulously balanced, so you can use them for several years with minimal risk of developing muscle-strength imbalances
- The exercises in the weight training programs link to the exercises in the Exercise Database of this website, so you have direct access to exercise instructions and video demonstrations from the ebook
- The ebook contains alternatives for cable and machine exercises, so you can complete the weight training programs at home if you have basic equipment
- I worked on it for over 3 years, updating the first edition five times and updating the second edition once
- It is used and recommended by personal trainers (see the reviews below)
- It only costs $10!
TABLE OF CONTENTS
INTRODUCTION
PART 1: WEIGHT TRAINING GUIDE
Chapter 1: Introduction to weight training
- What is weight training?
- What are the benefits of weight training?
- Myths of weight training and bodybuilding
Chapter 2: Muscle science
- Muscle names
- Muscle structure
- How muscles work
- How muscles grow
- How quickly can you gain muscle?
- Genetic factors that limit muscle growth
- How to naturally increase testosterone
Chapter 3: Fundamentals of weight training
- Guidelines and principles
- Types of exercise
- How many sets and reps should you do?
- Types of set
- Intensity techniques
- Safety always comes first
Chapter 4: Getting started and succeeding
- How to get started with weight training
- How to warm up
- How to stretch
- How to track your progress
- How to avoid overtraining
- How to keep motivated
PART 2: WEIGHT TRAINING PROGRAMS
Chapter 5: Men’s weight training programs
- Overview of men’s training programs
- Men’s Beginner
- Muscle 1
- Muscle 2
- Muscle and Strength 1
- Muscle and Strength 2
- Muscle and Strength 3
- Men’s Plateau Buster
- Men’s Time-Saver
Chapter 6: Women’s weight training programs
- Overview of women’s training programs
- Women’s Beginner
- Maximum Curves and Functional Fitness 1
- Maximum Curves and Functional Fitness 2
- Maximum Curves and Functional Fitness 3
- Maximum Curves and Functional Fitness 4
- Maximum Curves and Functional Fitness 5
- Women’s Plateau Buster
- Women’s Time-Saver
PART 3: CARDIO TRAINING GUIDE
Chapter 7: Cardiorespiratory training
- Introduction to cardio
- How to do cardio
- Types of cardio
- How to design circuit training workouts
PART 4: CARDIO TRAINING PROGRAMS
Chapter 8: Steady-state, interval, and circuit training programs
- Overview and general instructions
- Steady-state training program
- Interval training program
- Circuit training program
PART 5: BODYWEIGHT TRAINING GUIDE AND WORKOUTS
Chapter 9: Bodyweight training
- Fundamentals of bodyweight training
- Bodyweight workouts
- How to design bodyweight workouts
PART 6: POWER TRAINING GUIDE AND WORKOUTS
Chapter 10: Power and plyometric training
- Fundamentals of power and plyometric training
- Power and plyometric workouts
PART 7: MUSCLE ACTIVATION GUIDE
Chapter 11: Muscles activated by different types of exercise
- Introduction to the Muscle Activation Guide
- Joint articulations and the three planes of motion
- Horizontal pulling exercises—upper arms close to torso
- Horizontal pulling exercises—upper arms out to sides
- Horizontal pushing exercises—perpendicular and acute
- Horizontal pushing exercises—obtuse
- Vertical pulling exercises
- Vertical pushing exercises
- Dipping exercises
- Elbow-flexion exercises
- Hip-flexion and hip-and-waist-flexion exercises
- Seated-waist-rotation and lateral-waist-flexion exercises
- Hip-hinge exercises
- Squatting, lunging, and step-up exercises
- Knee-flexion exercises
- Plantar flexion exercises
PART 8: NUTRITION GUIDE
Chapter 12: Macronutrients and micronutrients
- Overview of nutrition
- Protein
- Dietary fat
- Carbohydrate and dietary fiber
- Vitamins
- Dietary minerals
Chapter 13: Dietary management and strategic eating
- Kilocalories and kilocalorie requirements
- Bulking and cutting
- How to track your kilocalories and diet
- Weight training supplements
- Nutrient timing
PART 9: WEIGHT LOSS GUIDE
Chapter 14: How to lose weight and keep it off
- Three steps to permanent weight loss
- How to lose weight by counting kilocalories
- Tips for easier weight loss
GLOSSARY
ABOUT THE AUTHOR