Bodyweight Strength Training: 12 Weeks to Build Muscle and Burn Fat

by Jay Cardiello

Overview

Gain strength, lose weight—the ultimate beginner's guide.

Now learning the most effective way to work out is the easy part. Bodyweight Strength Training is a simple, straightforward beginner's guide to trading your fat for muscle.

Bodyweight Strength Training helps you through the heavy lifting with fully illustrated guides to high-impact exercises. Shed fat as you build your leg, arm, abdominal, and back muscles over the course of a 12-week strength training program. Get started today!

Bodyweight Strength Training includes:

• Start strength training today—Cut the fat (figuratively and literally) with a no-nonsense guide that delivers all the strength training information you need.
• 40 essential exercises—Build your muscles using simple and effective exercises that are easy-to-learn thanks to highly detailed instructions and illustrations.
• 12-week strength training plan—Develop healthy strength training habits with a program that can be customized based on your personal experience and stamina.

Set out on the path to a stronger and slimmer you with Bodyweight Strength Training.

Product Details

ISBN-13:	9781623158606
Publisher:	Sourcebooks
Publication date:	12/19/2017
Sold by:	Barnes & Noble
Format:	eBook
Pages:	200
File size:	6 MB

About the Author

JAY CARDIELLO is a health and fitness expert who trains professional athletes, celebrities, and leaders in the entertainment industry. He is also an author and regular contributor for publications such as the Huffington Post, Men’s Fitness, SELF, GQ, and People. Jay lives in New York City with his son, Max.

Table of Contents

Foreword vi

Introduction viii

Part 1 Setting the Foundation x

Strength Training 2

Mental Fitness 4

Nutritional Fitness 8

Part 2 Fundamental Exercises 14

Key Positions 16

Leg Exercises 18

Back Exercises 40

Abdominal Exercises 62

Arm Exercises 84

Part 3 12 Weeks to a Leaner You 106

The Program 108

Phase 1 Weeks 1 to 4-Basic Strength 112

Phase 2 Weeks 5 to 8-Maximum Strength 135

Phase 3 Weeks 9 to 12-Conversion to Sustainability 161

References 180

Resources 182

Exercise Index 183

Index 184

Editorial Reviews

I was skeptical that a 10-15-minute workout each day could be effective, but, after just 2 weeks, I was amazed at the progress. This book is easy to follow, with great outlines for each exercise. Best of all, these exercises can be done anywhere!”—David F.

“This is ‘Strength Training for Dummies’! Jay Cardiello gives you step-by-step instructions and illustrations on how to do each exercise, gives you nutrition information on what to eat before a workout and after, and tells you how to shop in the grocery store.”—Terina F.

“As a fitness trainer with more than a decade of experience, I have to say that I learned a lot of great tips for using body weight for strength training workouts. Now that the majority of my clients are virtual, being able to write workout programs that they can do from home/anywhere is very beneficial. Highly recommend!”—Kate J.

From the Publisher