You Are Your Own Gym: The Bible Of Bodyweight Exercises by Mark Lauren - Paperback

UPDATE: There is now a companion app for iPhone available on the app store! Search for "You Are Your Own Gym" on iTunes. This app goes great with the book since it allows a user to use timers for the workouts. INTRO This is an awesome book with a great introduction using the author's military experience. I've been using the workouts for a short while and already notice my ass getting kicked by stuff I wasn't doing in the gym. PRO'S * The 10-week workout plans are awesome, and the beginner workouts will challenge strong guys that come from a weight training background. They are written in such a way that a beginner can jump in and get in shape with less than an hour a day (usually 15-30 minutes). They are very detailed and describe which exercises to do on which days. They also describe what type of set/repetition methodology to use, such as: ladders, tabatas, interval sets, etc. Slowly the workouts transition from high-volume/low-intensity to high-intensity/low-rep and finally alternates between the two rapidly. It may remind a lot of people of P90X, except it's a fraction of the price and with more sensible theory explained. * This book is an excellent fitness reference with over 100 bodyweight exercises categorized by one of the following types: PUSH, PULL, LEGS, and CORE. In addition to this, there is a set of exercises that develops all of the body's muscles. * The theory behind the programs are also included so that users can formulate their own programs. * Almost all of the workouts in the book can be done inside with minimal equipment. Great for people who travel or are on a budget. * People who weight train at the gym a lot will notice they are getting more range of motion and working out more muscles. E.g. If you do squats at the gym, the side lunges and 1-legged Romanian dead lifts will hit other muscles you neglected while improving stability. * Diet theory and suggestions are included in a dedicated chapter, but not so much data that it overloads the reader. The main emphasis of the book is still on exercises. BOTTOM LINE Great job Mark on putting together these 10-week programs. This is a great book and I hope to buy another copy from the next edition of "You Are Your Own Gym" by Mark Lauren!

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!

Le besoin de faire un peu d'exercice se faisait ressentir de plus en plus, mais pour différentes raisons, je ne me voyais pas aller dans un studio de fitness plusieurs fois par semaine. J'ai passé un peu de temps sur Internet, j'ai étudié l'offre "fitness", et je suis tombé sur ce livre. Je regrette fortement de ne pas l'avoir eu 20 ans plus tôt, car il est tout simplement sensationnel. Il y a quelques conseils de bon sens, quelques conseils de nutrition, et surtout beaucoup d'exercices simples, suffisamment bien expliqués, et aussi quatre programmes d'entrainement de 10 semaines. Les programmes d'entrainement sont constitués de 4 à 5 séances par semaine, durée totale hebdomadaire environ 2h, et résultats exceptionnels. Presque tous les exercices peuvent être exécutés à des niveaux de difficulté variés (ex. Pompes debout contre un mur, ensuite mains sur une table, ensuite mains surélevées, pompes de base, ensuite pieds surélevées, etc.), donc quelque soit votre forme physique de départ, vous pouvez être du voyage. Pas besoin d'équipement, vos meubles, portes, et surtout vous même et un peu de volonté feront l'affaire. Les exercices sont structures par type : PUSH, PULL, LEGS, et CORE. Je pense qu'un des facteurs de succès des programmes est le fait que les exercices, ainsi que les rythmes et les manières de les enchainer changent souvent, le corps ne peut donc pas s'habituer à un effort particulier. Un autre facteur est certainement le fait que les bodyweight exercises ne mobilisent jamais un muscle isolé, mais toujours des chaines et groupes musculaires entières, ainsi le corps dans son ensemble restera équilibré . Le livre existe uniquement en anglais (ou allemand), mais si vous maitrisez l'anglais juste un peu, ça ne devrait pas poser de problème, ce n'est pas du Shakespeare. J'ai retrouvé, en quelques semaines, avec un effort minimal comparé à d'autres manières, une forme physique impeccable, et comme je l'ai déjà mentionné, je regrette de ne pas avoir connu ce livre plus tôt. Je tiens à faire remarquer que ce livre s'adresse d'abord à des gens "normaux" qui veulent rester en forme,ou la retrouver, mais je pense que mêmes des "habitués" trouveront leur compte avec les programmes avancés et les exercices en mode "difficile". Je terminerai par le sous titre du Livre : Servez vous du corps que vous avez, pour construire le corps que vous voulez.

Se considera la biblia de los ejercicios de peso corporal, casi todo el libro es la descripción de un montón de ejercicios y sus variaciones, con dibujos y descripciones detalladas. El libro enseña a utilizar el peso corporal para realizar un entrenamiento basado en la fuerza, en casa y prácticamente sin ningún equipamiento (aunque yo considero que una barra de dominadas y unas correas de entrenamiento de suspensión ayudan mucho a hacer algunos de los ejercicios). Explica los fundamentos del entrenamiento de fuerza y porqué permite realizar entrenamientos muy cortos (15-20 minutos) 3-4 días a la semana y conseguir una forma física mejor o igual que entrenando horas y más días con otros métodos. El entrenamiento de fuerza agota el músculo muy rápidamente, lo hace crecer, y sin muscular en exceso acelera el metabolismo, consumiendo mucha más energía... lo que permite perder grasa, mejorar el aspecto, la forma física y la salud, todo ello con movimientos naturales, sin sobrecargar el cuerpo con pesas y máquinas que te fuercen a hacer movimientos anti-naturales para los que no está diseñado. Incluye unas rutinas de ejercicios con varios niveles de dificultad, y hay una app de pago para móviles que ayuda mucho a seguirlos (te cronometra, dice lo que tienes que hacer en cada momento con videos, etc). Estas rutinas son muy variadas y amenas, no te aburres en absoluto. Totalmente recomendable y un precio muy asequible.

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