Men's Health Home Workout Bible: A Do-It-Yourself Guide to Burning Fat and Building Muscle

Men's Health Home Workout Bible: A Do-It-Yourself Guide to Burning Fat and Building Muscle

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Product Details

ISBN-13: 9781579546571
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 11/09/2002
Edition description: REV
Pages: 434
Sales rank: 523,426
Product dimensions: 10.84(w) x 8.42(h) x 1.00(d)

About the Author

Lou Schuler and Michael Mejia, M.S., C.S.C.S., are coauthors of the book The Testosterone Advantage Plan(TM). Lou is also fitness director for Men's Health, the world's largest men's magazine.

Read an Excerpt

Introduction

Welcome home.

We're glad you're ready to turn a piece of your humble abode into your personal war room. You're primed to use home exercise equipment to get your body into the shape it deserves to be in. You're not asking for much--just an awesome physique, better health, increased self-confidence, greater strength, and a longer life.

In the pages ahead, you're going to get all of that--and then some.

We assume you're not in the habit of doing things half-assed. Good. Rest assured that the information we're going to give you will be fully assed. In fact, the reason this book is more than 400 pages long is because a top-quality, beginner-friendly, long-haul home-workout program takes some time and space to explain. We're giving it 100,000 words and several hundred pictures. That doesn't cover everything, but it sure gets to most of it.

Exercise is as simple or complicated as you want to make it. It's easy (in theory) to walk for a few minutes or do some pushups or jog or stretch. When you attach performance goals to those exercises, things start getting tricky. Adding muscle, shedding fat, building strength, or improving your

ability to run or jump or play a specific sport--those goals require the right exercises, the right techniques, and the right mix of hard work and recovery.

We've got all that, and more.

How to Use This Book

We hope everyone who buys this book will eventually read every chapter. But we know many of you will go straight to the exercise sections and dive in. We anticipated this, because we're the same way. Our houses and garages are filled with appliances, tools, and vehicles for which we still haven't read the owner's manuals.

That's why we made the book as modular as possible. The exercise chapters are arranged according to the equipment a guy is likely to have in his home. We start with the no-equipment chapter (chapter 6, which strongly encourages you to add a chinning bar and Swiss ball to your minimalist setup), then progress to chapters on dumbbells, barbells, cable machines, and, finally, multistation home gyms. Chapter 11 shows you several routines you can do if you have all the equipment mentioned in chapters 6 through 10.

Each chapter is itself divided by muscle groups, so all the dumbbell arm exercises are in one place, all the barbell chest exercises are together, and so on. We recommend how many exercises to choose from each group, and how many sets and repetitions to do.

For the most knowledgeable and self-motivated among you, that's probably enough. But in case you don't have much experience putting together workout routines, we've taken the extra step and put some together for you.

Starting on page 357, you'll find sample routines for three skill levels (beginner, intermediate, and advanced), with six equipment options (no equipment except a chinning bar and something that can be used as a bench; dumbbells; barbell; cable; multistation; and all equipment). If you have more than one type of equipment, we've made it easy to mix and match.

If you have any questions that the book doesn't address, go to www.menshealth.com and ask it on one of our fitness message boards. This book's authors, as well as other experienced trainers and knowledgeable readers, will be happy to help you find the answer.

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