[GET] - Mark Lauren - You Are Your Own Gym PDF

[GordonShumway]

Mark Lauren, Joshua Clark, "You Are Your Own Gym: The Bible of Bodyweight Exercises"

2011 | ISBN: 0345528581 | 192 pages

From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape.

As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen-simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before.

Armed with Mark Lauren's motivation techniques, expert training, and nutrition advice, you'll see rapid results by working out just thirty minutes a day, four times a week-whether in your living room, yard, garage, hotel room, or office. Lauren's exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level-Basic, 1st Class, Master Class, and Chief Class-and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world's most advanced fitness machine, the one thing you are never without: your own body.

Magic Button :

http://www94.zippyshare.com/v/ioiURnG2/file.html

Reps are Always Appreciated!

Enjoy,

G.S.

[samdman007]

Excellent stuff. Thank you so much for sharing this. Repped.

[keithoz]

Terrific share - thanks mate! :)

[Razmataz13]

@ GordonShumway

Thank you for the share +Reps. This is actually a really good PDF for many of the body weight exercises I've rarely seen shown to the public. Not worried because just like internet marketing so few take action.

Mirror:

Magic Button :

http://mir.cr/VNNPUNWE

My quick thoughts are this:

Start with the most basic version and keeping the best form possible, go to failure as a base line test.

Train yourself from the inside-out => DON'T BE ALL SHOW AND NO GO!

Would it be better I could take a noob golfer to the driving range and have them hit 100 drives in whatever form they want or 10 with the best form possible (at that time) with limited range of motion and reduced impact on said gold ball? The 10 of course!

Muscle has NO memory! It's all neural development and muscles are only the vehicle. Develop the neural pathways first then increase intensity. What I call the 5's- 5 slow pushups with 5 second count eccentric and 5 second count concentric. It really works but takes time. Do this multiple times throughout the day. Neural training TAKES TIME. Don't overheat it.

Small perfect movements, without failure, throughout the day.

Most young bucks and doe's double leg squat with way too much weight, lack of any true range of motion and cannot even do a simple single leg body weight pistol squat!

Makes me want to spit on the ground in disgust every time! Then they go and immediately sit down checking the phone. Oh you tired little baby, here's Mommy's teat.

People first need to learn muscle/motor force recruitment. This is achieved by neural jolts (firing rate) and muscle motor units activated in conjunction with agility (coordination, speed, balance, power output) and so forth. It gets real sciency BUT once you learn to ride a bike you never forget how to. Same here.

People can learn the basic movements - it's a skill like jump rope - then combine different movements and just go for time. Secret is not to count but do each for 30 seconds, failure or whatever and then move to the next.

On Monday do that sequence of movements, Tuesday completely different, then Wednesday reverse sequence of Mondays movements. You'll find weaknesses you never knew just by reversing the order of movements and your neural system will be fried! S,hit works! LOL.

[samdman007]

Thank you for your insights Razmataz13. I've started to do some training and it's exciting. Repped.

[Ghost Warrior]

Thanks for the research material this is one of my competitors.
Max reps.