YOU ARE YOUR OWN GYM(ISBN=9780345528582) pdf pdb 阿里云 极速 mobi caj kindle 下载

　　From an elite Special Operations physical trainer, an

ingeniously simple, rapid-results, do-anywhere program for getting

into amazing shape

For men and women of all athletic abilities!

As the demand for Special Operations military forces has grown

over the last decade, elite trainer Mark Lauren has been at the

front lines of preparing nearly one thousand soldiers, getting them

lean and strong in record time. Now, for regular Joes and Janes, he

shares the secret to his amazingly effective regimen—simple

exercises that require nothing more than the resistance of your own

bodyweight to help you reach the pinnacle of fitness and look

better than ever before.

Armed with Mark Lauren’s motivation techniques, expert training,

and nutrition advice, you’ll see rapid results by working out just

thirty minutes a day, four times a week—whether in your living

room, yard, garage, hotel room, or office. Lauren’s exercises build

more metabolism-enhancing muscle than weightlifting, burn more fat

than aerobics, and are safer than both, since bodyweight exercises

develop balance and stability and therefore help prevent injuries.

Choose your workout level—Basic, 1st Class, Master Class,and Chief

Class—and get started, following the clear instructions for 125

exercises that work every muscle from your neck to your ankles.

Forget about gym memberships, free weights, and infomercial

contraptions. They are all poor substitutes for the world’s most

advanced fitness machine, the one thing you are never without: your

own body.

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他们没有搞明白本末始终，我们真正的家不是房子、城市甚至国家，而是我们的身体。只要你还在这世上，它就是你的灵魂和精神唯一一刻都不离的栖居之所。它是这世上你所能照料的有形之物中最最重要的。

你必须在精神上完全的独立，才能取得长期成功。只有你知道自己需要什么以及什么时候需要，也只有你能感受你自己肌肉、心肺和筋骨的感觉，最终只有你自己能使自己的身材变好，你所需要的一切就是：你自己。

我们的大脑制造借口的能力高的吓人。到底什么对你更重要：你的目标还是阻碍你实现目标的那些东西

保证蛋白质摄入量，每磅（约0.45kg）体重1〜1.5g

每次我走进一座漂亮的房子见到一脸自豪、浑身赘肉的主人时，我都非常震惊。他们没有搞明白本末终始，我们真正的家不是房子、城市甚至国家，而是我们的身体。

The body has no demand for extra muscle beyond what is needed to perform a relatively easy movement over and over. So your body adapts by actually burning muscle.

书籍介绍

Editorial Reviews

Review

“Mark Lauren puts the strength-training techniques of SpecOps into a comprehensive and easy to understand program that can be done by anyone, anywhere, anytime, paving the way for anyone looking to get into the best shape of his or her life.”—Gregory Peterman, sergeant, Green Beret

“Gain control of yourself through your own body’s gym!”—Mike Fisher, commander, 82nd Airborne Division; U.S. Army Ranger; colonel, U.S. Army

“Perfect for our mobile age of road warriors, this terrific book lets us carry around a full gym in our heads!”—General James Abrahamson, U.S. Air Force

Product Description

From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape

For men and women of all athletic abilities!

As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen—simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before.

Armed with Mark Lauren’s motivation techniques, expert training, and nutrition advice, you’ll see rapid results by working out just thirty minutes a day, four times a week—whether in your living room, yard, garage, hotel room, or office. Lauren’s exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level—Basic, 1st Class, Master Class,and Chief Class—and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world’s most advanced fitness machine, the one thing you are never without: your own body.