The Fitness Blueprint

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The Fitness Blueprint

Author : Samuel Dicken
Publisher :
ISBN 13 :
Total Pages : 540 pages
Book Rating : 4.6/5 (389 download)

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Book Synopsis The Fitness Blueprint by : Samuel Dicken

Download or read book The Fitness Blueprint written by Samuel Dicken and published by . This book was released on 2020-04-20 with total page 540 pages. Available in PDF, EPUB and Kindle. Book excerpt: Why is the world of fitness still caught up in anecdotes and unfounded claims? Evidence-based approaches to losing fat or building muscle (body composition) are all but non-existent. Despite much research into diet and exercise, the fitness world is still largely guided by subjective opinion. Much of what is claimed is not based on research. Such claims and recommendations rarely consider individual preferences or lifestyles. Research reveals many insights. Metabolisms are not slow or fast. No diet is superior for weight loss when you consume the same amount of energy. Superfoods do not exist. Sugar is not inherently 'bad'. No food in itself causes weight gain or prevents weight loss. Detox diets don't work. You don't have to lift 'heavy' weights to build muscle. You don't need to exercise to lose weight. Fasted exercise does not result in greater fat loss. Most supplements have no evidence that they actually have any benefit. This book provides an evidence-based approach to fitness, covering how to diet and exercise to meet your fat loss or muscle gain goals in a manner that suits your needs and lifestyle. Contents: 1. Introduction 2. Should I alter my body composition? The exam analogy 3. Evidence-based practice 4. Research is research, right? 5. Body composition and health 6. The fuel for life 7. The hierarchy of nutrition 8. Diets 9. Advanced nutrition: protein intake for specific goals 10. Nutrient Timing 11. Manipulating the timing of energy intake: fasting 12. Food choice and dietary patterns for health 13. Alcohol 14. Non-sugar sweeteners and artificial sweeteners 15. Organic food 16. Evidence-based training for optimising body composition 17. Mechanisms of muscle growth 18. Principles of training 19. Training for muscle growth 20. Training splits 21. Exercise selection: variation 22. Timing: the time of the rest, the time of the rep and the time of the session 23. Advanced training techniques 24. Aerobic exercise 25. Supplements 26. Conclusion Sam Dicken is currently a Clinical Scientist at Guy's and St Thomas NHS Foundation Trust on the NHS Scientist Training Programme, specialising in vascular science. Sam has a degree from Cambridge University in Natural Sciences with a focus on physiology, development and neuroscience. He is studying for a Master's in Clinical Science at Newcastle University, and will begin a Medical Research Council Funded Master's in Research and PhD in experimental and personalised medicine at UCL in September 2020, with a focus on cardiovascular disease. He has experience of working in the sports nutrition industry, a wealth of clinical experience during his time in hospital, and a passion for sports and exercise, representing Cambridge University at varsity rugby and as a keen weightlifter with a focus on strength and body composition. Sam has a career focus on how diet, exercise and lifestyle influence metabolism, body composition and development of cardiovascular disease. He has fostered an interest in the continuum between health and disease, and how the very factors that may lead to disease and mortality are the same factors that allow individuals to become elite athletes or live long and healthy lives. This book combines his passion for physical training and exercise with his career skills, research interests and the evidence-based approach of his clinical training. This book will dispel common fitness myths and set the truth straight about how to eat and train to build muscle and lose fat.

The Bootcamp Blueprint

Author : Jonathon Petrohilos
Publisher :
ISBN 13 : 9781925830347
Total Pages : 136 pages
Book Rating : 4.8/5 (33 download)

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Book Synopsis The Bootcamp Blueprint by : Jonathon Petrohilos

Download or read book The Bootcamp Blueprint written by Jonathon Petrohilos and published by . This book was released on 2018-11-15 with total page 136 pages. Available in PDF, EPUB and Kindle. Book excerpt: A blueprint for personal trainers so they can work less and earn more.

Day by Day

Author : Jon Goodman
Publisher :
ISBN 13 : 9780578417929
Total Pages : 396 pages
Book Rating : 4.4/5 (179 download)

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Book Synopsis Day by Day by : Jon Goodman

Download or read book Day by Day written by Jon Goodman and published by . This book was released on 2018-12-26 with total page 396 pages. Available in PDF, EPUB and Kindle. Book excerpt: Discover 366 unique tips, one for each day, that allow you to grow yourself as a fitness professional.Topics such as exercise science, professionalism, and nutrition are explored in each month and on each day. This book compiles over a decade of experience working at top health clubs and performing over 15 thousand training sessions, group fitness classes, and presentations. Foreword by Jon Goodman, CSCS

Blueprint: 365-Day Extreme Training to (Re)Build a Bulletproof Body

Author : Ross Edgley
Publisher : HarperCollins
ISBN 13 : 9780008487034
Total Pages : 320 pages
Book Rating : 4.4/5 (87 download)

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Book Synopsis Blueprint: 365-Day Extreme Training to (Re)Build a Bulletproof Body by : Ross Edgley

Download or read book Blueprint: 365-Day Extreme Training to (Re)Build a Bulletproof Body written by Ross Edgley and published by HarperCollins. This book was released on 2021-09-02 with total page 320 pages. Available in PDF, EPUB and Kindle. Book excerpt: From world-renowned adventurer and bestselling author of The Art of Resilience and The World's Fittest Book, comes the ultimate blueprint to (re)building a bulletproof body. 'He's an animal' CHRIS HEMSWORTH 'The inner workings of a sports science genius' EDDIE HALL, former World's Strongest Man Ross Edgley has spent decades perfecting the principles and practice of extreme fitness to achieve the impossible. Following a career-threatening injury in 2018, Ross was forced to reassess his training and take the next steps in a lifelong journey of redefining what the human body is capable of. In Blueprint, Ross shares the cutting-edge training program that empowered him to rebuild his body from surgery and a doctor's gloomy prognosis to completing a world record swim in just 365 days. Whether it's climbing a mountain, swimming the English Channel, or a gruelling triathlon, Blueprint will teach you the tried and tested principles of sports science that have been used for decades by Olympians, explorers and adventurers at the limits of peak physical endurance. Blueprint is Ross Edgley's complete training journey that shows you how to: * Divide a 365-day training plan into seasons (winter, spring, summer and autumn) * Rebuild your body using evolutionary medicine * Build a superhuman work capacity with forgotten Spartan-style training * Gain bulletproof resilience through Soviet-inspired strength training * Boost your aerobic base with Olympian techniques. Blueprint applies the exact same principles that enabled Ross to complete extreme feats such as the World's Longest Sea Swim, World's Longest Rope Climb, World's Heaviest Triathlon and World's Strongest Marathon. Ross is your elite guide to achieving the impossible in the gym and beyond. Featuring almost 30 tailored workouts for different phases of training, packed with digestible sports science to help you optimise your workouts, and interspersed with Ross' own daring adventures across the world, Blueprint is the ultimate guide to optimising your time and training to make the impossible possible.

The 3D Body Revolution

Author : Donald Driver
Publisher : Harmony
ISBN 13 : 0451497473
Total Pages : 224 pages
Book Rating : 4.4/5 (514 download)

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Book Synopsis The 3D Body Revolution by : Donald Driver

Download or read book The 3D Body Revolution written by Donald Driver and published by Harmony. This book was released on 2017-09-19 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: Featuring 25 recipes and 36 exercises illustrated with clear step-by-step photos, The 3D Body Revolution shares the secrets of the world's most elite athletes for getting super strong, super lean, super fast. Beloved, record-setting wide receiver for the Green Bay Packers Donald Driver retired in 2012 and since then has won Dancing with the Stars (2012) and written a bestselling memoir, Driven. Known for his power on the field, he took a break from his intense workouts after retiring--and found himself sluggish and unhappy. He took it upon himself to get back into the best shape of his life--and along the way has become THE go-to guy for training other pro athletes as well as regular people just looking for a great workout at his Dallas gym Driven Elite Fitness and Health Center. With his trademark motivational energy and charisma, he now shares his 3D's: the determination to eat for weight loss; the discipline to achieve high-intensity, muscle-building workouts; and the drive to push yourself to your best. Whatever your starting level, this workout blueprint will guide you to peak performance, with targeted nutritional and motivational advice for each of its 3 levels. Filled with insights and insider stories from his life on and off the field, Driver also offers a clean eating plan with 25 recipes targeted to caloric needs as well as 50 photos of him demonstrating the exercises. This is your path to peak performance and phenomenal fitness. Be Determined. Get Disciplined. Drive to Greatness.

The 30/30 Body Blueprint

Author : Tim Drummond
Publisher : Rethink Press
ISBN 13 : 9781781330692
Total Pages : 200 pages
Book Rating : 4.3/5 (36 download)

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Book Synopsis The 30/30 Body Blueprint by : Tim Drummond

Download or read book The 30/30 Body Blueprint written by Tim Drummond and published by Rethink Press. This book was released on 2013-08-30 with total page 200 pages. Available in PDF, EPUB and Kindle. Book excerpt: The 30/30 Body Blueprint is a fitness lifestyle plan for busy women who want to transform their health, body and life; women who are ready to give up on the healthy lifestyle they truly want to live, frustrated by not seeing the results they want, not becoming fitter or healthier, or not being able to lose weight. The secret to the success of the 30-day plan lies in creating new habits in your brain that make this a long-lasting solution - once it has become a habit, it is easy to sustain and to create the life and body that you want. The unique 5 Pillars Method will perfect your mindset, exercise, nutrition, lifestyle and habits. This book will be the last time you have to look for an answer to changing your mind, body and health.

The New Blueprint for Fitness

Author : Roger Dean Smith
Publisher : Modelbenders LLC
ISBN 13 : 9781938590016
Total Pages : 176 pages
Book Rating : 4.5/5 (9 download)

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Book Synopsis The New Blueprint for Fitness by : Roger Dean Smith

Download or read book The New Blueprint for Fitness written by Roger Dean Smith and published by Modelbenders LLC. This book was released on 2012 with total page 176 pages. Available in PDF, EPUB and Kindle. Book excerpt: Exercise and workout books.

The Primal Blueprint 21-Day Total Body Transformation

Author : Mark Sisson
Publisher : Bradventures LLC
ISBN 13 :
Total Pages : 375 pages
Book Rating : 4./5 ( download)

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Book Synopsis The Primal Blueprint 21-Day Total Body Transformation by : Mark Sisson

Download or read book The Primal Blueprint 21-Day Total Body Transformation written by Mark Sisson and published by Bradventures LLC. This book was released on 2011 with total page 375 pages. Available in PDF, EPUB and Kindle. Book excerpt: Primal Blueprint author Mark Sisson presents a fun, easy-to-follow, practical guidebook to help you "get Primal" in only 21 days. First, you'll learn eight Key Concepts that represent the most important day-to-day elements living Primally, then tackle five Action Items that will enable you to literally reprogram your genes toward a long, healthy, and energetic life. The Action Items are presented in a fun and life-transforming 21-Day Challenge, featuring daily diet, exercise, and lifestyle endeavors with corresponding journal exercises. You'll transition out of the regimented, carb-dependent, fat-storing Standard American Diet (SAD), the chronic, overly-stressful exercise patterns recommended by Conventional Wisdom, and other health-compromising elements of hectic modern life. Instead, you'll smoothly implement the evolution-tested lifestyle behaviors of our hunter-gatherer ancestors to promote optimal gene expression. By eating Primally, you'll transform from a "sugar-burner" into a Sisson's so-called "fat burning beast", where stored body fat becomes your preferred fuel choice, and energy, hormone, metabolic, and immune function are optimized automatically. With an intuitive mix of Primal workouts, you'll get exceptionally fit in only a few hours per week -- and have fun while you're at it! The Primal Blueprint 21-Day Transformation is stocked with photos, diagrams, concise section summaries, workout descriptions and photos, resource lists for Primal-approved foods and foods to avoid, recipe suggestions, and detailed real-life success stories to help you stay confident and focused on your Primal journey. Unlike many complex, regimented, quick-fix programs, the Primal Blueprint 21-Day Transformation is a simple, sensibly-paced journey shaped by personal preference and a strong emphasis on enjoying comfortable modern life. The material is scalable for everyone, from Type-A fitness die-hards who might benefit from a more relaxed approach, to couch potatoes who need motivation to take that first step. Mark Sisson guides you in a light-hearted, irreverent tone that will make you feel comfortable and inspired, and never intimidated. You can expect quick results in the first 21 days (fat loss, improved energy levels, fitness, and blood test markers), but your 21-Day Transformation is only the beginning of a life of ease and contentment that is possible when you live in harmony with your genetic requirements for health and longevity.

The Buff Body Blueprint

Author : Douglas Bennett
Publisher :
ISBN 13 : 9780615948218
Total Pages : 190 pages
Book Rating : 4.9/5 (482 download)

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Book Synopsis The Buff Body Blueprint by : Douglas Bennett

Download or read book The Buff Body Blueprint written by Douglas Bennett and published by . This book was released on 2014-01-01 with total page 190 pages. Available in PDF, EPUB and Kindle. Book excerpt: Hey Guys! I'm sure you think you've read every fitness and training book out there. Right? Well, I promise that this little book can get you more fit than hiring a trainer at $ 100.00/hour for the next two months. Just simply follow this unconventional diet and fitness program or should I say programs. They literally will walk you through how to get ripped without chewing on boiled chicken and living at the gym. If professional athletes, Olympic wrestlers and high-powered CEOs pay me thousands to get fit. Don't you think there should be something in these pages. Give it a shot. Guarantee you won't find a more challenging, unconventional diet and training book on the market unless it's for at least hundreds of dollars. Take the challenge. Get your best body starting now!

Dream Body Blueprint

Author : Andrew P'ng
Publisher : Createspace Independent Publishing Platform
ISBN 13 : 9781533247698
Total Pages : 144 pages
Book Rating : 4.2/5 (476 download)

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Book Synopsis Dream Body Blueprint by : Andrew P'ng

Download or read book Dream Body Blueprint written by Andrew P'ng and published by Createspace Independent Publishing Platform. This book was released on 2018-06-14 with total page 144 pages. Available in PDF, EPUB and Kindle. Book excerpt: Dream Body Blueprint is not just another "how to" book on personal fitness. It is NOT JUST about gaining stacks of muscle... - yet this blueprint WILL help you gain MORE muscle than you ever imagined! It is NOT JUST about burning off unwanted fat... - yet this blueprint WILL ignite your fat-burning metabolism MORE than any fad 'diet' or 'bootcamp' ever could. Dream Body Blueprint is A SCIENTIFIC FORMULA. "Inside you will find the exact muscle-building science, training principles and nutritional strategies that I used in my own physical transformation to build over 16kgs (35.2lbs) of lean muscle in just 16 weeks...and continue to use to this day..." "My fitness journey began in medical school where I gained a comprehensive understanding of human anatomy, muscle physiology, cellular metabolism, nutrition, genetics and biomechanics. Little did I know that this unique foundation would give rise to the ultimate body-transformation formula that ANY guy can use to achieve his dream physique." DR. ANDREW P'NG

The Blueprint

Author : Jim Fannin
Publisher : Savio Republic
ISBN 13 : 1682616320
Total Pages : 367 pages
Book Rating : 4.6/5 (826 download)

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Book Synopsis The Blueprint by : Jim Fannin

Download or read book The Blueprint written by Jim Fannin and published by Savio Republic. This book was released on 2018-02-27 with total page 367 pages. Available in PDF, EPUB and Kindle. Book excerpt: For over forty years a simple life blueprint has been customized by Jim Fannin, the master coach for 2,500-plus of the “best of the best” in life, business, and sports. His plan is now available to you and it includes proven, concrete tools and techniques to enhance every aspect of your life. You will learn tools to… · Swiftly reverse a negative day · Re-ignite the spark in your marriage · Reach peak performance at the right time and place · Gain more confidence and positive self-esteem · Find a “peaceful calm” when chaos and negative stress arrive · Simplify and balance your life “My entire family has thrived with Jim Fannin’s blueprint for living a successful life,” says Julie McAllister, mother, wife, and business executive. “For 10 years Jim Fannin has helped our student-athletes create a blueprint for their success. Our men’s golf program’s amazing achievements have Jim Fannin’s influence to thank,” says NCAA Coach of the Year Mike Small of the University of Illinois. “Jim’s life blueprint with his powerful tools and techniques worked for me as a professional athlete and they continue to work as a business owner, father and husband,” says former MLB All-Star John Buck. “With The Blueprint I changed my life and the direction of my company. Within two years I doubled my business and balanced and simplified my life,” says CEO Rob Wilson of Employco, USA “If you want to organize your life in order to be your genuine, authentic, best self, Jim Fannin’s The Blueprint is the proven solution,” says CEO Mike Flaskey of Diamond Resorts International.

Size and Strength Blueprint

Author : Josh Bryant
Publisher :
ISBN 13 : 9781505832440
Total Pages : 166 pages
Book Rating : 4.8/5 (324 download)

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Book Synopsis Size and Strength Blueprint by : Josh Bryant

Download or read book Size and Strength Blueprint written by Josh Bryant and published by . This book was released on 2015-01-10 with total page 166 pages. Available in PDF, EPUB and Kindle. Book excerpt: Are you a hard worker? Are you tired of busting your butt and not having the size and strength to show for it? You can't reach your goals in the gym without a plan! Now you will never have to hit the gym without a set workout again! What you have in your hands is the ultimate blueprint to a bigger, stronger you! Now all your hours sweating and toiling away on the weight pile won't be in vain. Even the most seasoned gym veterans and highly skilled trainers have difficulty consistently coming up with fresh and effective workouts. But for those willing to put in the time (the lazy and uncommitted need not apply), the Size and Strength Blueprint is here to take your strength and physique game to the next level. In this book we show you exactly what to do to put on pounds of quality lean muscle mass, and strength levels to match, in a matter of weeks! These are not theory-based workouts. They have been tested and proven on world-class athletes from IFBB Pros Johnnie Jackson and Branch Warren, World Record Holder Jeremy Hoornstra, professional athletes, and some of the strongest men in the world. Josh and Noah Bryant have "been there and done that" and are full-time trainers whose clients make up the A-List of the weightlifting world. You can now use the secrets and methods of two of the world's best trainers in your own program. Imagine, in just a couple of months, being more confident, feeling better physically and mentally, and reaching goals you previously thought unattainable, all without living in the gym and doing hours of cannibalizing cardio! The Blueprint is going to be the greatest training investment you have ever made and is an absolute necessity for any serious strength athlete or personal trainer. If you have the work ethic, we have the plan!

The Financial Fitness Blueprint

Author : Courtney Carroll
Publisher : iUniverse
ISBN 13 : 9781475942262
Total Pages : 216 pages
Book Rating : 4.9/5 (422 download)

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Book Synopsis The Financial Fitness Blueprint by : Courtney Carroll

Download or read book The Financial Fitness Blueprint written by Courtney Carroll and published by iUniverse. This book was released on 2012-08-02 with total page 216 pages. Available in PDF, EPUB and Kindle. Book excerpt: Thought provoking, engaging and to the point! The Financial Fitness Blueprint addresses the importance of taking responsibility for our financial lives. For those serious about escaping the rat race and taking charge of their money, this book is a must read! Author Courtney Carroll draws upon stories from his life and the lives of others so you can benefit from established principles of finance. By following a few simple disciplines on a daily basis, such as saving more, spending less, protecting and investing your money wisely, you can avoid the financial mistakes made by the majority in society and create a financially fit future. Written for individuals seeking financial freedom, this guidebook will help you: Avoid the financial pitfalls and credit traps that have gotten so many into trouble; Earn reasonable and consistent returns on your investments and protect your money from loss; Reduce expenses and secure your retirement by paying yourself first; Use life insurance to secure your families future wealth Carroll explores three primary vehicles for wealth creationbusiness ownership, stocks and real estate investingand shares his views as to which vehicle he believes is best suited for achieving financial fitness Working professionals and students at any level will benefit from reading The Financial Fitness Blueprint, as it teaches you how to develop the habits and behaviours needed to achieve financial success.

The Body Transformation Blueprint

Author : Chris Kenny
Publisher : Independently Published
ISBN 13 :
Total Pages : 56 pages
Book Rating : 4.6/5 (498 download)

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Book Synopsis The Body Transformation Blueprint by : Chris Kenny

Download or read book The Body Transformation Blueprint written by Chris Kenny and published by Independently Published. This book was released on 2020-05-30 with total page 56 pages. Available in PDF, EPUB and Kindle. Book excerpt: 12 weeks is all it can take to change your life. It doesn't matter if you're 18 or 58, it is never too late to start your fitness journey. This book will give you all of the right tools you need in order to succeed on this new chapter in your life. Within these pages you will get the knowledge I wish I had when I first started. I knew nothing about nutrition and the vital role it plays in crafting a physique, nor was I training with the correct intensity and direction. This is why I wrote this book. I want you to become the best version of yourself and get there a lot faster than I was able to. How will this book help? Here's a sneak peek of what's inside - A complete nutrition guide, covering every meal for the day. - A full training plan, spanning 12 weeks. - Three key principles that are crucial to your development, inside and outside of the gym. - The most important exercises to do when starting out on your fitness journey. - What "macros" are, and other gym jargon clearly explained. All this, plus an honest insight into my own journey, ranging back from 2012 up to the present day (2020.) You'll be able to avoid the numerous mistakes I made, because I point them all out for you, so the path is clear and simple to follow. All you have to do is ask yourself if you're ready for a change. If the answer is yes, then read on. Welcome to The Transformation Blueprint.

The Primal Blueprint

Author : Mark Sisson
Publisher : Primal Nutrition
ISBN 13 : 9781939563477
Total Pages : 0 pages
Book Rating : 4.5/5 (634 download)

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Book Synopsis The Primal Blueprint by : Mark Sisson

Download or read book The Primal Blueprint written by Mark Sisson and published by Primal Nutrition. This book was released on 2019 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: "The New Primal Blueprint serves as the ultimate road map for anyone wishing to make the shift from flawed conventional wisdom about diet and exercise to a healthy, happy empowering lifestyle patterned after the evolutionary-tested behaviors of our hunter-gatherer ancestors. The book details the ten immutable Primal Blueprint lifestyle laws that enable empower you to reprogram your genes to direct in the direction of weight loss, health, and longevity. The Primal Blueprint laws are validated by two million years of human evolution as well as an ever-expanding body of contemporary scientific research. Sisson's philosophy was originally met with skepticism as he aggressively challenged numerous mainstream health tenets. Eight years later, mainstream medical and health science are validating the Primal Blueprint tenets assertions that a high-carb, grain-based diet will make you fat, tired, and sick; that a consistent routine of medium-to-difficult cardiovascular workouts can actually compromise your health and longevity and increase risk of heart disease; and that consuming (whole food sources of) fat and cholesterol does not lead to heart disease as we have been led to believe, but rather offers many health benefits." --

The New Primal Blueprint

Author : Mark Sisson
Publisher : Bradventures LLC
ISBN 13 : 1939563305
Total Pages : 710 pages
Book Rating : 4.9/5 (395 download)

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Book Synopsis The New Primal Blueprint by : Mark Sisson

Download or read book The New Primal Blueprint written by Mark Sisson and published by Bradventures LLC. This book was released on 2016-11-15 with total page 710 pages. Available in PDF, EPUB and Kindle. Book excerpt: Mark Sisson’s 2009 release of The Primal Blueprint was the catalyst for the primal/paleo/ancestral health movement to gain mainstream awareness and acceptance. Both the hardcover and paperback editions enjoyed a seven-year run at the top of the primal/paleo charts and selling hundreds of thousands of copies. Sisson, publisher of the acclaimed MarksDailyApple.com, the acclaimed and most-visited primal/paleo blog, has spent the past six years diligently researching and evaluating recent the most up-to-date science and reflecting on thousands of users’ experiences going primal. The second edition of The New Primal Blueprint offers a comprehensively revised, expanded, and updated message from the original runaway bestseller. The New Primal Blueprint serves as the ultimate road map for anyone wishing to make the shift from flawed conventional wisdom about diet and exercise to a healthy, happy empowering lifestyle patterned after the evolutionary-tested behaviors of our hunter-gatherer ancestors. The book details the ten immutable Primal Blueprint lifestyle laws that enable empower you to reprogram your genes to direct in the direction of weight loss, health, and longevity. The Primal Blueprint laws are validated by two million years of human evolution as well as an ever-expanding body of contemporary scientific research. Sisson’s philosophy was originally met with skepticism as he aggressively challenged numerous mainstream health tenets. Eight years later, mainstream medical and health science are validating the Primal Blueprint tenets assertions that a high-carb, grain-based diet will make you fat, tired, and sick; that a consistent routine of medium-to-difficult cardiovascular workouts can actually compromise your health and longevity and increase risk of heart disease; and that consuming (whole food sources of) fat and cholesterol does not lead to heart disease as we have been led to believe, but rather offers many health benefits. The New Primal Blueprint comes alive with a vibrant full-color presentation packed with photos, graphics, and cartoons to make for a fun, easy, and memorable read. Join hundreds of thousands of primal enthusiasts and embrace a new way of life where you take responsibility for your health, fitness, and happiness. Reject once and for all the flawed conventional wisdom that has left modern citizens struggling with fatigue, excess body fat, and elevated disease risk factors as a consequence of grain-based eating habits, exhausting exercise routines, sedentary lifestyle patterns, and high-stress existences that misdirect our genes and promote illness instead of wellness and longevity. Here is a quick overview of the ten Primal Blueprint laws that will help you quickly and effortlessly reprogram your genes in the direction of health, happiness, and longevity: Law #1 - Eat Plants and Animals: Enjoy the nutritious, satisfying foods that fueled two million years of human evolution. Law #2 - Avoid Poisonous Things: Avoid toxic modern foods (primarily refined vegetable oils, sugars, and grains) that make us fat, sick, and malnourished. Law #3 - Move Frequently: Enhance fat metabolism, improve cognitive function, and avoid the stress of chronic cardio by keeping active with aerobic workouts at a comfortable heart rate, increased everyday movement, and complementary flexibility/mobility activities throughout your day. Law #4 - Lift Heavy Things: Brief, intense sessions of functional, full-body resistance exercises supports muscle development, increases bone density, and prevents injury. Law #5 - Sprint Once in a While: Occasional all-out sprints turbo-charge fat reduction and deliver a boost of anti-aging hormones. Law #6 - Get Plenty of Sleep: Align your sleep with your circadian rhythm by minimizing artificial light and digital stimulation after dark, and creating a calm, quiet, dark sleeping sanctuary. Optimal sleep promotes healthy immune, brain, and endocrine function. Law #7 - Play: Balance the stress of modern life with some unstructured, physical fun! Both brief breaks and grand outings are essential to nurture a cognitively fluid mind and a free spirit. Law #8 - Get Plenty of Sunlight: Expose large skin surface areas frequently to optimize vitamin D production (increases energy, prevents cancer). Maintain a slight tan, but never burn. Diet alone doesn’t cut it. Law #9 - Avoid Stupid Mistakes: Learn to be mindful and vigilant against dangers, both extreme and routine. Cultivate risk management skills to stay safe and sensible and eliminate “avoidable suffering.” Law #10 - Use Your Brain: Engage in creative and stimulating activities away from your core daily responsibilities. This will keep you refreshed, energized, creative, and productive in everything you do.

The Running Blueprint

Author : Kevin Vandi
Publisher :
ISBN 13 : 9781735811819
Total Pages : 312 pages
Book Rating : 4.8/5 (118 download)

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Book Synopsis The Running Blueprint by : Kevin Vandi

Download or read book The Running Blueprint written by Kevin Vandi and published by . This book was released on 2020-10-20 with total page 312 pages. Available in PDF, EPUB and Kindle. Book excerpt: Change your thinking about running. Is running really harmful to your joints? Do you suffer from common running injuries and wonder why? You can avoid things like - Shin splints - Joint pain - Muscle strains - Foot pain And it's not just by changing your shoes, or getting better arch supports or insoles. The advice doesn't come from just anyone. Dr. Kevin Vandi has written this book on data he's analyzed from runners he's worked with all over the world. He's a Doctor of Physical Therapy, board-certified Orthopedic Clinical Specialist, Certified Strength and Conditioning Specialist, and a leader in integrating advanced biomechanical analysis and feedback into clinical practice. His goal is that you use this system to help you run faster, run longer, and run pain-free at any age. Running is a skill to be mastered, just like any other skill. Yes, you can alter your running form. There are skills you can learn that will make you a better runner, less prone to injury, and that will keep you running for years to come. You'll learn about: - Running form. - Propper landing. - Proper knee and joint control. - And how your muscles work during running. But that's not all. This is not just a book with a bunch of technical jargon about how running works. The Running Blueprint offers practical solutions. The Running Blueprint includes exercises you can start right now to help change and improve your running form. You won't be a perfect runner right away. Making new habits and breaking old ones takes time and practice. If you follow the program and stick with it, you'll be a new runner in no time at all. And the best news is, you can master the skill of running at any age. The Running Blueprint will show you how.