The Total Fitness Manual: Transform Your Body in Just 12 Weeks PDF
Preview The Total Fitness Manual: Transform Your Body in Just 12 Weeks
THE TOTAL FITNESS MANUAL CONTENTS • A Tradition of Fitness • Take the Gold’s Gym Challenge GET STARTED 001 Pick Your Health Goals 002 Find the Right Plan For You 003 Evaluate Your Lifestyle 004 Find Your Starting Point ASK THE EXPERT How Do I Stick to a Fitness Plan? 005 Step Aboard 006 Measure Body Fat 007 Tape Your Progress 008 Snap Some Selfies 009 Find the Right Gym for You 010 Ask the Right Questions 011 Learn the Lingo 012 Discover Your Workout Profile 013 Choose a Trainer 014 Buddy Up! 015 Post Your Success! 016 Work Out at Home 017 Cover Your Bases 018 Use a Stand-in 019 TOOLS OF THE TRADE Select Your Home Machine 020 Keep These Machines in Mind 021 Gear Up for Performance 022 Keep It with You 023 Handle with Care 024 Wick It Away ASK THE EXPERT Should I Go for Compression? 025 Start Off on the Right Foot 026 TOOLS OF THE TRADE Stock Your Gym Bag 027 Pace Yourself 028 Work with a Tempo 029 Warm Up 030 Cool Down THE GOLD’S GYM CHALLENGE WEEK 1: Take the Challenge 031 Get an Introduction to Proper Nutrition 032 Rethink Your Eating Habits 033 Make Some Simple Changes 034 Make Sense of Macronutrients 035 Choose Your Carbs 036 Pick Your Proteins 037 Opt for Vegan Protein 038 Don’t Fear the Fat 039 Supplement Safely 040 Power Up with Protein Powder 041 Up Your Intake 042 Shake It Up 043 Build Bone 044 Eat Right on a Budget 045 Discover Superfoods 046 Shop Smart 047 Avoid Grocery Goofs 048 Sit Down! 049 Plan Ahead 050 Shave Portions 051 Carry Your Own Snacks 052 Order Wisely ASK THE EXPERT Do I Have to Skip Dessert? 053 Eat Smart on the Go 054 Stay Hydrated 055 Curb the Caffeine 056 Try Tea 057 Go Green THE GOLD’S GYM CHALLENGE WEEK 2: Plot Your Diet Strategy GET STRONG 058 Start Resistance Training 059 Compare Your Options 060 Calculate the Numbers 061 Learn the Workout Basics 062 Know Your Muscles ASK THE EXPERT How Do Muscles Grow? 063 Master Muscle Control 064 GYM ETIQUETTE Ask An Expert 065 TOOLS OF THE TRADE Bring on the Barbells 066 Spot Your Partner 067 Complete the Rep 068 Breathe In, Breathe Out 069 Work to Failure 070 Watch Your Form 071 Weigh In on Weight Belts 072 Accelerate Your Results ASK THE EXPERT Why Do Supersets? 073 Explode That Plateau 074 ADD TO YOUR FITNESS PLAN Lift Like an Olympian THE GOLD’S GYM CHALLENGE WEEK 3: Strategize for Strength 075 KNOW YOUR . . . Pectorals ASK THE EXPERT How Effective is the Pec Deck? 076 TOOLS OF THE TRADE Grasp the Cable Machine 077 Put Your Pectorals Through Their Paces 078 BEST EXERCISES Mix Up Your Push-ups 079 KNOW YOUR . . . Back Muscles 080 TOOLS OF THE TRADE Learn the Lat Pull-down 081 TARGETED WORKOUT Build a Better Back 082 Pull Yourself Up 083 Get a Grip 084 Know the Difference 085 Finesse That First Pull-up 086 Mix It Up 087 BEST EXERCISES Know Your Row 088 GYM ETIQUETTE Show Respect 089 TOOLS OF THE TRADE Say Hello to Mr. Smith 090 BEST EXERCISES Swim Like Superman . . . or Go to the Dogs 091 KNOW YOUR . . . Deltoids 092 Protect Your Shoulders 093 TARGETED WORKOUT Shoulder the Weight THE GOLD’S GYM CHALLENGE WEEK 4: Amp Up Your Metabolism 094 KNOW YOUR . . . Biceps 095 TOOLS OF THE TRADE Do It with Dumbbells 096 BEST EXERCISES Learn to Curl 097 GYM ETIQUETTE Rack ’Em Up 098 KNOW YOUR . . . Triceps 099 Tighten Up Those Triceps 100 TARGETED WORKOUT Tone and Define Your Triceps 101 TOOLS OF THE TRADE Choose the Best Bench 102 Do a Bench Dip 103 TARGETED WORKOUT Sculpt Your Arms 104 KNOW YOUR . . . Abdominals 105 Rip Your Abs 106 Salute the Captain 107 TARGETED WORKOUT Whittle Your Waist 108 BEST EXERCISES Customize Your Crunch 109 ADD TO YOUR FITNESS PLAN Cultivate Your Core 110 KNOW YOUR . . . Quadriceps 111 BEST EXERCISES Tone Your Quads 112 Try It Weight Free 113 TOOLS OF THE TRADE Impress with the Leg Press 114 GYM ETIQUETTE Focus on Yourself 115 BEST EXERCISES Weight for It 116 Flex Your Muscles 117 BEST EXERCISES Work Your Hips and Thighs ASK THE EXPERT Should I Use Thigh Machines? THE GOLD’S GYM CHALLENGE WEEK 5: Increase Flexibility 118 KNOW YOUR . . . Hamstrings 119 Guard Your Hamstrings 120 TARGETED WORKOUT Hone Your Hamstrings 121 TOOLS OF THE TRADE Get Keen on Kettlebells 122 BEST EXERCISES Detonate the Deadlift ASK THE EXPERT Why Use Kettlebells? 123 KNOW YOUR . . . Glutes 124 TARGETED WORKOUT Work Your Butt Off 125 BEST EXERCISES Learn to Squat 126 KNOW YOUR . . . Calf Muscles 127 Stand on Tippy-Toes 128 TARGETED WORKOUT Craft Your Calves 129 GYM ETIQUETTE Take Your Turn 130 ADD TO YOUR FITNESS PLAN Snap Back into Shape 131 Plan Your Resistance Program 132 Strategize for Success 133 Customize Your Workouts 134 Get a Thirty-Minute Workout THE GOLD’S GYM CHALLENGE WEEK 6: Evaluate Your Progress GET MOVING 135 Get Your Heart Pumping 136 Monitor Your Heart 137 Get in the Zone 138 Track Your Action 139 Amp Up Your Endurance 140 Spike Your Metabolism 141 Learn Your Cardio Options 142 ADD TO YOUR FITNESS PLAN HIIT It Hard THE GOLD’S GYM CHALLENGE WEEK 7: Consult with a Trainer 143 TOOLS OF THE TRADE Tackle the Treadmill 144 Make the Most of Your Treadmill Workout
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