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Man On Top: Lose Fat, Get Fit, and Control Your Weight For Life Paperback – December 7, 2012
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"Really, really smart!" - "Mighty" Joe Stankowski, Fitness Advisor, Men's Fitness
From the Author
Roland Denzel lost 110 lbs over 10 years ago, and has kept it off! Today, Roland is a nutrition coach, personal trainer, kettlebell coach, and fitness and nutrition writer.
Galina Ivanova Denzel co-owned the #1 gym and personal training studio in Bulgaria, and today runs a Training & Restorative Exercise (tm) practice in Southern California. Galina has helped 1000s of people lose weight and keep it off!
Together, they put all of this experience into practice, with an easy to use system that puts you in control of your life again!
- Simple, home based workouts
- Habit based, not diet based, so it works with any eating style, whether it's the paleo diet, the primal blueprint, vegetarian diet, or a plant based diet.
- Only change things when you need to change them, there's no need to overturn your whole life!
- The cookbook section is filled with easy recipes that even your non-dieting family will love!
- No expensive supplements required!
- Won't disrupt your family!
- Access to downloadable & printable workout logs, charts, and guides.
- The Kickstart gets you going right away, so no need to skip to the end!
A LABOR OF LOVE!
Man on Top combines my experiences with my own weight loss, losing over 100 pounds, andkeeping it off for over ten years, with Galya's experience running a gym, training 11 year's worth of clients, and successfully counseling dieters on weight loss.
Our book is exactly the information that I wish I had 10 years ago; information that would have saved me the stress of wondering what to do, what to eat, when to eat it, and what to do when I hit a stall. That's a lot to think about, and to be honest, I made things a lot more complicated than they needed to be back then. The truth is that when I was ready to lose weight, way back when, I dove into a super low calorie, low fat, Spartan diet head first, and I didn't have to! Oh, and I thought hours of running per week were necessary!
Man on Top is the kind of plan that I wish for everybody! Everybody who wants to get in shape, that is. It's a plan that starts off easy, with small, simple changes to your routine, and only adds more changes when you really need them. Often, even small changes can have a big effect on you!
We've all heard the expression "less is more," right? I'm not going to say less is more, but I will say that sometimes, doing less NOW makes it MORE likely that you will succeed in the long run. Why? Small changes, introduced over time, make good habits easier to form and more likely to stick.
LET ME TELL YOU WHAT'S IN 'MAN ON TOP,' OKAY?
- A 12 week training program, plus the bonus Kickstart program that can start on day one. That's right, no need to read the whole book just to get started!
- 50+ recipes that are simple and nutritious. In addition, they are recipes that your family will love, so don't worry! No one has to suffer; not you, not them!
- Simple, home based workouts. Sure, you can go to the gym if you like it, but you can also save time and money with our simple training plan that starts with bodyweight exercises, and adds just a few inexpensive fitness tools over time - all for less than you'd pay for most gym memberships!
- A Life section that shows you which small changes you can make for the biggest bang for your weightloss buck.
- No expensive fat burners, shakes, HCG injections, or diet foods required!
Roland and Galya
More About the Author
Like I said above, I used to be fat, but now I'm not. I lost a lot of fat and a lot of weight, and I've kept it off for over ten years now. In those ten years, I've learned a lot, and my quest to get fit and trim has morphed into a passion for fitness and nutrition that I didn't know I had hidden inside of me. That passion has led to competing and training in Kettlebell Sport, in addition to becoming an IKFF certified kettlebell coach.
As someone who's always been passionate about food and cooking, I'm proud to say that my weight loss journey has also spawned an interest in healthier eating. I'm a self-taught cook, unless you count Sunset Magazine and Julia Child, but a large part of my nutritional education comes from Precision Nutrition, where I got my certification as a Precision Nutrition Coach.
I lost 75 pounds - It's really not that simple, although it sounds good in my elevator speech. "I lost 75 pounds" is enough to start a conversation.
I did lose 75lbs, of course, but I've since added some muscle, and today I'm about 200 pounds, but leaner than when I was at my all time low of 160. Yes, I lost fat and gained muscle, so the actual weight loss claim is problematic. In fact, if I go by pure weight and my all time, but short lived, high of 275, I've lost 110 pounds!
You can read some of my other work at TheFitInk.com and MealSurvivor.com.
Top Customer Reviews
I really liked the focus of the book. Its not so much that there's any brilliant new secrets, but there's definitely a different focus than most 'diet' books. One that rings true and helps you believe you can make the changes required, because you don't need to become a completely new person to achieve your goals.
Plus its inspired me to finally start logging my food, something I've (consciously or unconsciously) fought tooth and nail to avoid in the past. Ironically the discussion of calorie bombs, and Tuna Casserole in particular came right as my wife was putting one in the oven for dinner, so 5 mins before it was cooked I jumped up and volunteered to make us both a nice salad to go along with it, and instead of the 2nd and 3rd helpings I usually can't resist (its by far one of my favorites), I was able to keep to a single helping, not through willpower but because I'd managed to fill myself enough that it wasn't a battle.
Thanks for writing this, highly recommend. Would make a great book for people who have struggled or just don't know where to start. I can see the workouts being really great for someone who hasn't done anything, because they're not sure what to do. Lots of really great advice that makes something that usually seems daunting into something that seems very very achievable.
It's practical because Roland doesn't promise instant results or magic workouts that blast this and trim that. Instead he shows you real people doing real exercises based on basic human movements.
It's personal because along the way you learn about Roland's own inspiring 'fat to fit' story (including how he got the girl, lol) and the stories of how some of his friends did the same thing.
There's no magic here. "Man On Top" is about working hard, eating well, and being realistic about goals and direction. There aren't fitness models parading around doing exercises you can only dream of. There aren't recipes that taste like cardboard with the instructions to eat this for 21 days. What's in the book is a terrific story about Roland's personal transformation and some honest and dare I say simple advice about getting strong, losing fat, and being fit. And as Dan John says, "Simple, not easy."
Man on Top features practical and achievable advice and tips to help you on your journey. Yeah, starting to work out and changing up your diet can be daunting. Especially if you're making a significant diet overhaul. But with this book, you can start with some simple tweaks at first -- tweaks to your diet that you may hardly notice -- and then continue improving as you go.
The workouts aren't overwhelming, easy to do, and are clearly instructed. Plus, they're also easily modified for all skill levels and abilities. There's no need to give up because you can't do a push up.
Roland speaks from experience, and through he and Galya's multitude of hours in the kitchen, they've found and published recipes that are not only healthy and easy to prepare, they taste good. Working out and eating clean shouldn't be a task that consumes your life. Following a lot of the protocols in this book helps make sure of that.
I know that Roland and Galya have a heart to improve the lives of others by teaching them about real life success strategies for good health. There are no gimmicks, fads, hidden secrets or Wonder foods here, just back to the basics health and nutrition. If you want to start a life journey back to health and fitness, this book is your handbook and guide to get there. Thank you guys for putting this together and God Bless!
The book is intended for middle aged adults, ideally with some fitness experience (limited is fine). It's not intended to make you super skinny or super buff. It's intended to give you a road map to a better life.
Most Recent Customer Reviews
This book is a winner. What sets it apart from many others in the fitness/weight loss field is that it is so approachable and clear to everyone. Read morePublished 10 months ago by Georgie Fear, RD
Roland Denzel has not only been there, he remembers what it was like. And he knows how to make you feel like you're okay just the way you are right now while supporting you to... Read morePublished 11 months ago by Casey Daly
This is the book I would give to a close friend who was interested in transformation... It covers all bases well and the exercise program uses the latest thinking on exercise while... Read morePublished on June 27, 2013 by colimcf
For average guys who are intimidated with all those professional sounding books. I'm on my way to managing my weight successfully!Published on April 28, 2013 by KELVIN SIKWIBELE
Common sense advice provided to help the reader get in shape. Nothing radically different from what the reader should be doing to live a healthier life, but all in all a great... Read morePublished on April 26, 2013 by Kate S.
The information in the book is okay. Nothing enlightening by any means, presents information that has been presented by many, many others before. Read morePublished on March 18, 2013 by Rupert
The more things change, the more they stay the same. This book does an excellent job of brining everything back to basics, something most diet books out there fail to do. Read morePublished on March 2, 2013 by Thelionking
Written in plain english and very accessible book. Roland seems to be nice guy ready and capable to share his diverse experiance. Read morePublished on February 26, 2013 by Jr.
Roland has done something amazing and unique here -- a practical guide that shows you every step of the way for becoming healthier. Read morePublished on February 13, 2013 by J. Wilson