You Are Your Own Gym: The bible of bodyweight exercises
£13.60£14.20 (-4%)
Elite trainer Mark Lauren has been at the front lines of preparing US Special Operations soldiers for action, getting them lean and strong in record time. Now, he shares the secrets to his simple, yet amazingly effective regimen to get you into the best shape of your life.
– Rapid results with minimum time commitment – work out for only 30-minutes a day, four times a week
– No gym or equipment required – simple bodyweight resistance exercises you can do anywhere
– Build muscle and burn fat – get more effective results than weightlifting and aerobics
– Suitable for men, women and all abilities – choose your level from Basic, 1st Class, Master Class and Chief Class
– Safe and effective – develop balance, stability and prevent injuries
With 125 clear exercises to work every muscle in your body, motivation techniques and nutritional advice, Mark Lauren’s method will get you the body you want simply by using the body you have.
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Additional information
| Publisher | Vermilion (8 Jan. 2015) |
|---|---|
| Language | English |
| Paperback | 192 pages |
| ISBN-10 | 9780091955427 |
| ISBN-13 | 978-0091955427 |
| Dimensions | 20.7 x 1.2 x 23.6 cm |
by Joe Green
If you are trying improve your general fitness and need a bit of inspiration and advice on exercises without spending much, I highly recommend this book.
It is written in a simple structure and the author is pleasingly plain-speaking and knowledgeable. There is minimal waffle and no snake-oil being sold, just a sensibly short introduction with high-level advice on nutrition and some fitness myth-busting.
The book then moves into the main body, which is a large variety of exercises grouped according to the muscle groups worked, with accompanying black and white photos (most photos are good, some could be clearer on the full range of movement to be undertaken).
At the back of the book is a suggested exercise plan, but I am not using this myself.
On the negative side, I do think you need some equipment (eg a pull-up bar) to safely do some of the most beneficial exercises. Suggesting pull-ups by hanging off the top of a door (yes a door, not doorframe) is clearly not viable in many houses.
Overall, however, the ideas that the book offers and the straightforward nature of it means that, for me, the positives far outweigh the negatives.
by Nick Sutton
For a long time I have been wanting to find a well-presented book on bodyweight exercises. I had been recommended this book, as well as a product available online called RMAX Tactfit Commando, which some of my (ripped) friends swear by. However that one is expensive, and requires the download of many videos. I wanted something easy to follow that I could take around with me on my Kindle. I read this entire book and couldn’t wait to start. I completed my first two workouts of around 30 minutes each on the beginner program, I sweated and felt the burn, and afterwards felt great not just for the rest of the day but for the following day also. However, I managed to put my back out during the weekend, and am currently partially immobilised signed off work by the doctor for 4 days with a non-serious lower back injury.
Although I do not entirely know what caused my back to get injured (it came on gradually on a rest day), I do feel that the exercises in the book were very intense, taking into account I haven’t done any training for around 10 months. The book mentioned that it was for all levels, but still recommended doing “ladders”- repeating exercises in incremental numbers, stopping and going down when one more rep would result in “muscle failure”.
My advice would be to take caution and perhaps do some yoga-based exercises for a few days prior to starting on these intense programs.
Perhaps someone else who has read and followed this can shed some light on what went wrong for me, and also answer the question of why pre or post stretches are not required.
I give it 4 stars for the effort, but not 5 because I think it hasn’t provided an “ease-in” program for those that have been completely dormant in the exercise department for a while.
by Amazon Customer
Forget getting a personal trainer. Mark gives you all the inspiration and know how you need to transform you body and keep you motivated. His system to health and fitness is near perfect if you want to increase your strength, flexibility, body mass and lose weight in just 30 mins 4 times a week.
I’m a long time weights trainer and fitness guy, but have found I don’t have the time or inclination for the 2 hour gym sessions I once did. YAYOG provides a perfect fool proof roadmap to follow. On receiving your copy, my advice is go straight to the 10 week training schedules, pick the one that matches your level, and get going. In four weeks I have already seen a tremendous change. Strength, flexibility and balance all dramatically improved. My core is solid and my definition up.
For anyone one who’s read Tim Ferris’
The 4-Hour Work Week: Escape the 9-5, Live Anywhere and Join the New Rich
and followed his muscle building program I’d highly recommend this instead. (Tim’s book is a great read by the way…). Tim’s approach does bring results, but its reliance on pills and NOEXPLODE to give you a boost (and they do!) is not something I’d recommend for the medium to long term. The program is not as fun to follow, you need to travel to the gym, and it doesn’t give you the all over feeling of flexibility and vitality. Also once I stopped taking the NOXPLODE I felt like I’d had the blood drained out of me. NOXPLODE withdrawal symptoms are horrendous! It can’t be good for you.
One thing (kind of baffling) is Mark seems pretty negative about jogging – but here he seems a little behind the most pioneering research. Mark suggests jogging its relatively ineffective for weight loss and injuries are commonplace. Compared to body weights jogging may well be less efficient, but if you mix up your jogging with speed bursts you’ll find its pretty good for burning fat; as you will if you enjoy the meditative effects of a long jog. If you’re worried about injuries from jogging check out this phenomenal book
Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
. Following the techniques in this I did the London Marathon (having never previously been a jogger), and didn’t come close to having an injury. Indeed, the book dispels of the myth that jogging is inherently bad for you – really its inherently good for you; provided you have the proper technique (controversially the advice goes against 99% of the “conventional” advice which is flawed. E.g., First thing for a jogger to do is to ditch their expensive highly cushioned running shoes…).
If you follow YAYOG, plus do another activity (swimming, jogging, football, cycling…) your fitness will be unquestionable and your body will love you!