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Bodyweight Strength Training: 12 Weeks to Build Muscle and Burn Fat Paperback – December 19, 2017
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From the Publisher
A 12-Week Plan to Burn Fat and Build Muscle
Strength training isn't just for body builders. In fact, it is an effective way to burn fat and build muscle. With this 12-week fitness plan, you will get in shape and feel the following benefits of strength training:
- More lean muscle mass
- Improved cardiovascular function
- Better mood
- Decreased stress
- Less anxiety
- Improved bone density
- Enhanced joint mobility
Sample Exercise: Knee Scratcher
Muscles Used: Hip Flexors, Rectus Abdominis, Spinal Erectors
This exercise combines core strength, hip balance, and stability in one movement. This is an anti-rotational exercise. When performed properly, it increases strength and stability in order to prevent rotation. The exercise also emphasizes hip mobility and stability.
1. Begin in a Full Plank position with your feet together. Make sure your hands are directly under your shoulders.
2. Brace your core and bend your left knee, driving it up to your left elbow. Touch your knee to your elbow and pause.
3. Slowly slide your knee down your left arm to your wrist.
4. Lift your knee back up to touch your left elbow.
5. Return your left leg to starting position, and repeat on the other side.
- Keep your elbows fully extended.
- Form a straight line from the back of your shoulders to your heels throughout exercise.
About the Author
JAY CARDIELLO is a health and fitness expert who trains professional athletes, celebrities, and leaders in the entertainment industry. He is also an author and regular contributor for publications such as the Huffington Post, Men’s Fitness, SELF, GQ, and People. Jay lives in New York City with his son, Max.
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Top customer reviews
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To start, there are some definite solid points in this book. First, Jay lays out a program to follow. Rather than just randomly throwing darts at what you should include in a workout, he very clearly breaks down an exercise list that changes as your fitness improves. Second, Jay touches on important aspects of fitness that have nothing to do with bicep curls and everything to do with keeping your mental and physical self in order: resting, meditating, and realizing that a lot of this stuff (motivation, discipline, drive) is in your head.
There are areas where I think things could have been better. First off, back exercises without some form of suspension or pulling resistance is simply insufficient especially when you're also throwing in exercises for the chest (pushups, etc). A supine row is easily accomplished by most folks by holding on under a table, and by anyone using rings or a TRX-ish trainer. This might sound persnickety, but it's a reality and I was bummed it got left out. Suspension, rings, a table you can hold onto, or a sturdy piece of wood all still qualify as "bodyweight". There's no reason to leave items like this out, given how important they are, unless the goal is to write a book for those of us living on a featureless barren landscape devoid of all third dimensional objects.
Further, the guy on the cover uses weights, there's no way around it. I think it's a little disingenuous to show a picture like that which implies that you too can be mega ripped, especially going back to my earlier comment about the lack of upper back resistance. It's selling dreams, akin to the shredded fitness models on TV talking about how they spend 15 minutes a day on an elliptical. Sure they do, but they also workout another two hours a day doing weights and intervals and exclusively eat broccoli and chicken.
A five star training book for me is one that I can hand to a layman and it will progress him or her through their journey to better fitness, typically starting at zero and taking someone to the intermediate level. Bodyweight Strength Training Anatomy qualifies as one, as does Starting Strength: Basic Barbell Training, 3rd edition (if you have access to a barbell).
I disagree wholeheartedly with the notion that "something is better than nothing", because people starting fitness regimes under false pretenses (you can look like the cover photo!) who don't see the results they want (no suspension for the back) end up quitting and get jaded thinking fitness is some foreign custom that doesn't come naturally to them.
I'm keeping this book on my shelf, but it's honestly not one I would hand off and say "follow what's in this book, don't get creative, just do everything it says."