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You Are Your Own Gym: The Bible of Bodyweight Exercises

Lauren, Mark
Once you?ve got the form down, you can start getting real workouts, going to failure as you would with any exercise.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1330-1330 | Added on Thursday, 25 July 13 17:08:33
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the key to success is lots and lots of frequent, light practice. Try todo 10 to 15 sets spread over the day, each day, but only do about half the reps you need to hit failure. Keep it easy. You?re training your body to perfect the form, rather than trying to blast your muscles (for now).
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1328-1330 | Added on Thursday, 25 July 13 17:08:26
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Keep practicing until you can come all the way down until your chest almost touches the surface. Once you can do five good reps with each arm, find a lower surface to practice on.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1326-1327 | Added on Thursday, 25 July 13 17:08:09
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To make your core strong and prevent injury, just before beginning the first repetition, inhale to about half capacity and hold it. Then flex your butt cheeks and your abs, slightly tucking your pubic bone in. This engages your lower back muscles and protects your spine.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1324-1325 | Added on Thursday, 25 July 13 17:07:24
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Flex every part of your body. Your entire body must be rigid, from fingertips to toes. It even helps to make a tight fist with your non-working hand behind your back.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1322-1323 | Added on Thursday, 25 July 13 17:07:14
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keep your midsection as rigid as possible.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1320-1321 | Added on Thursday, 25 July 13 17:07:06
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You need to keep the elbow of your working arm tucked into your ribs. Focus your weight on the outside edge of your palm, below your pinky finger. And pay special attention to keeping your shoulders squared and down away from your neck. You should remain squarely on your toes throughout the movement.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1317-1319 | Added on Thursday, 25 July 13 17:06:22
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spread your feet a little wider than shoulder-width apart, and put your hands closer together than shoulder-width. Then take one hand and place it behind your back. Spread the fingers of your working hand wide to help balance. Always keeping your shoulders parallel to the ground, come down as far as possible before pushing yourself back up.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1314-1316 | Added on Thursday, 25 July 13 17:06:10
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First you always want to warm up a bit by cranking out an easy set of regular Push Ups. It?s best to start practicing One-Arm Push Ups with your feet on the floor and your hand on an elevated surface like a chair, table, desk, bureau, or window sill.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1310-1312 | Added on Thursday, 25 July 13 17:05:35
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MASTER CLASS MINIMUMS: Push: 16 One-Arm Push Ups with hands elevated on mid thigh-high surface, alternating arms after each rep for 8 total on each side. Pull: 5 Pull Ups with two second pause at top and bottom of movement. Legs: 24 alternating One-Legged Squats, bringing your butt down lightly onto a just below knee-high platform, alternating legs after each rep for 12 total on each side. Core: Hold a static Push Up position for 3 minutes.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 2613-2617 | Added on Monday, 15 July 13 20:57:43
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Perform all movements with as much control as possible! The first exercise in each pair should be done with slow negative movements (2 ? 3 seconds) and controlled, explosive concentric movements (about 1 second) with a 1 second pause at the beginning and end of each movement. The second exercise should be done as quickly as possible without compromising good form. ? For single limb exercises, alternate sides after each rep.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 2595-2599 | Added on Tuesday, 23 April 13 15:00:55
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SUPERSETS
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 2590-2590 | Added on Tuesday, 23 April 13 15:00:40
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A different method of breathing should be used when doing power movements that require maximum exertion, like weighted Pistols, incline One-Arm or Planche Push Ups, or Spidermans. For that, see MarkLauren.com
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1110-1112 | Added on Thursday, 14 February 13 01:53:31
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Increase or decrease the amount of leverage; perform an exercise on an unstable platform; use pauses at the beginning, end, and/or middle of a movement; turn an exercise into a single limb movement. Using one limb rather than two not only causes more fibers to fire in the targeted muscle, but also works your stabilizing muscles more.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 969-972 | Added on Thursday, 14 February 13 01:45:00
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I have a link to an excellent source of information about causes, symptoms, and treatments for a wide variety of sports injuries at MarkLauren.com.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 1016-1017 | Added on Thursday, 14 February 13 01:42:29
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TAKING IT TO THE LIMIT
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 984-984 | Added on Thursday, 14 February 13 01:41:24
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Ladders,? for example, don?t require much intensity and it?s actually discouraged that you push yourself to the point of muscular failure, since these workouts are designed to develop movement proficiency and a solid foundation for more intense training.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 976-978 | Added on Thursday, 14 February 13 01:37:46
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After you?ve written your excuses out, just take a look at them. Remember them and decide now that when you hear these thoughts again, you?re going to workout despite them.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 948-949 | Added on Thursday, 14 February 13 01:35:38
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Your goals should answer at least these two questions: How much of something do you want to gain, lose, or do? What is your timeline?
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 937-938 | Added on Thursday, 14 February 13 01:35:04
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When you write out your goals, make them specific and quantifiable. The more specific the better.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 923-924 | Added on Thursday, 14 February 13 01:34:14
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It?s good to write down both your goals and your excuses.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 921-921 | Added on Thursday, 14 February 13 01:33:58
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Crunched for time? I?ve done workouts that consisted of 100 non-stop 8-Count Bodybuilders or Burpees or a mix of the two in a hotel room. The whole workout only lasts about 8 minutes.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 914-916 | Added on Thursday, 14 February 13 01:33:04
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if you?re really not feeling it, just play around with some exercises. It doesn?t always have to be so structured or serious. The great thing is that you don?t even have to leave the room you?re in. Just drop down and do some Dive Bombers, or lie under your desk and crank out some Let Me Ups, or grab your door and start some Door Pull Ups. I often have workouts where all I do is play around with different exercises. Have fun with it.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 911-914 | Added on Thursday, 14 February 13 01:32:49
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falling short of your goals is as habit forming as everything else you do in life. You realize that giving in to your excuses becomes easier the more you allow it, and that your resolve strengthens each time you don?t.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 899-901 | Added on Thursday, 14 February 13 01:31:59
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Failing to plan with the end in mind is a common mistake. In the military, mission planning is done with a ?backwards planning? timeline. You start with actions at the objective and plan backwards from that point after thoroughly establishing what the objective is, what criteria must be met for mission success, and how they will be achieved. Then, execution is simply a matter of not giving up.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 877-880 | Added on Thursday, 14 February 13 00:42:55
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Failing to plan with the end in mind is a common mistake. In the military, mission planning is done with a ?backwards planning? timeline. You start with actions at the objective and plan backwards from that point after thoroughly establishing what the objective is, what criteria must be met for mission success, and how they will be achieved. Then, execution is simply a matter of not giving
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 877-880 | Added on Thursday, 14 February 13 00:42:43
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If overtraining is suspected, adjust one or more of the following: Diet, amount of sleep (you should try for 7 ? 8 hours per night), training intensity, duration, and frequency.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 779-780 | Added on Thursday, 14 February 13 00:34:56
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It?s best to watch for the following signs of overtraining: A halt in progress, chronic fatigue, decreased motivation, frequent injuries, and an increased resting heart rate, which is measured first thing in the morning before getting out of bed.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 777-779 | Added on Thursday, 14 February 13 00:34:44
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Your plan should, at a minimum, take into consideration the following: What are your specific goals? If it?s weight loss, then what is your ideal weight loss rate (.5 ? 1.5 lbs per week)? What is your ideal weight? How many calories do you expend? How many calories do you need to consume? What is your meal plan (what and when)? How do you make your diet fit as conveniently as possibly into your lifestyle? Is your diet balanced? It should contain 1.5 grams of protein per pound of bodyweight with the remaining calories coming from an even split of mostly low glycemic carbs and unsaturated fats. Eating well is primarily about 2 things: How much of each macronutrient we eat and our overall calorie intake.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 709-715 | Added on Thursday, 14 February 13 00:31:08
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Why carbs with a high glycemic index? Immediately following your workout is the only time to eat carbs that rapidly absorb into the blood stream as the glucose causes an insulin spike. Insulin helps shuttle protein into the muscles, repairing and building new muscle. It is also an important hormone that regulates the storage, replacement, and use of glucose. During a workout, the body uses stored glucose that is in the blood and muscles as fuel for the activity. If the lost glucose isn?t refilled within about 45 minutes after training, your body rapidly goes from an anabolic state (muscle growth and repair) to a catabolic state (cannibalizing of the body?s muscle for protein and energy). Since insulin signals the body to replenish and store glycogen, and the release of insulin is best triggered by eating foods with a high glycemic index, it makes sense that eating carbohydrates with a high glycemic index, along with some lean protein, is the best post-workout choice.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 689-696 | Added on Thursday, 14 February 13 00:29:25
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Why lean protein? Because fat slows the absorption of protein and carbs. During a brief window of opportunity after your workout, protein synthesis occurs at the highest rate. This is due to the micro-trauma (broken-down muscle tissue) that occurred during your workout. Complete recovery will be optimized if you provide your muscles with a large supply of amino acids?the key components of protein?within 45 minutes after your training session. A whey protein shake is the best post-workout protein choice because it is so rapidly absorbed, and it has the highest efficiency ratio, or availability to the body, of all proteins.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 684-689 | Added on Thursday, 14 February 13 00:28:29
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POST WORKOUT MEAL It?s the most important thing you eat and the exception to the rule. As soon as possible, following your workout you need to consume: ? 30 ? 50 grams of a lean complete protein like whey, soy, egg, chicken or fish. ? 30 ? 50 grams of carbohydrates with a high glycemic index.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 679-684 | Added on Thursday, 14 February 13 00:27:50
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For those who don?t like to eat breakfast, try a shake instead. Your body?s been fasting throughout the night, and that first meal is important to jumpstart your metabolism and provide needed nutrients. Don?t neglect it.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 676-678 | Added on Thursday, 14 February 13 00:27:36
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Another great method is to balance three whole-food meals with two or three protein shakes or bars. There?s no cooking or cleaning involved. Shakes are preferable, since sports bars tend to contain higher amounts of sugar and other unnecessary additives.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 662-664 | Added on Thursday, 14 February 13 00:26:33
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most folks are too busy to go find six healthy meals each day. So prepare them the night before, and stick them in your fridge or freezer, either let them defrost over the next day (like sandwiches) or pop them in the microwave, and you?re good to go.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 660-662 | Added on Thursday, 14 February 13 00:26:21
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Keep in mind that if you?re trying to build serious muscle mass, it?s inevitable you?ll pack on a little fat at the same time. Don?t worry about it too much. Focus on eating enough and gaining strength. Then, after you?ve got your muscles, shift your focus to losing body fat to show them off. Key points to gain weight: Consume 500 ? 1000 more calories than you expend daily. Maintain a well balanced diet. 1.5 grams of protein per pound of bodyweight with an even split of carbs and mostly unsaturated fats for the remaining calories. Eat frequent meals, 5 ? 6 per day, every 2.5 ? 3.5 hours, with plenty of whole pieces of fruit, raw or steamed vegetables, nuts, seeds, meats, fish, and dairy. Consistently strength train.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 652-658 | Added on Thursday, 14 February 13 00:25:53
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Keep a close eye on your body composition. If you notice yourself packing on more fat than you feel comfortable with, back off the calories a bit. On the other hand, if you?re not seeing any changes, bump up your calorie intake.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 650-652 | Added on Thursday, 14 February 13 00:25:34
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So don?t sweat it if you go out a couple of times a week to eat. Just try to eat as balanced of a meal as you can comfortably, and don?t stuff yourself.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 642-643 | Added on Thursday, 14 February 13 00:23:42
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Key Points for weight loss: Lose .5 ? 1.5 lbs per week by eating 250 ? 750 less calories than you burn daily. Eat 5 meals per day, every 2.5 ? 3.5 hours. Maximize your calorie expenditure by building muscle through consistent, short, intense strength training. Eat a diet that gives you 1.5 grams of protein per pound of your ideal bodyweight, and split the remaining calories between mostly unsaturated fats and carbs with a low glycemic index. Stay away from processed sugars; they?re everywhere! Don?t starve yourself and don?t overeat.
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 627-631 | Added on Thursday, 14 February 13 00:23:03
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Losing .5 ? 1.5 lbs a week is optimal. If you are very overweight, you should be closer to 1.5 pounds a week (750 calorie daily deficit), and if you only have a few pounds to shed, .5 lbs a week is ideal (250 calorie deficit daily).
You Are Your Own Gym: The Bible of Bodyweight Exercises - Lauren, Mark - Your Highlight Location 620-622 | Added on Thursday, 14 February 13 00:22:09
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