Body by You: The You Are Your Own Gym Guide to Total Women’s Fitness
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BURN FAT, NOT TIME
The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women—from the ultra-fit Special Operations trainer and author of You Are Your Own Gym
Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio exercises. Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body.
This quick and easy programwillsave you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine.
Featuring 120 different exercises in five movement categories—Pulling, Squatting, In-Line Pushing, Perpendicular Pushing and Bending—and with three ascending levels of difficulty, Body by You ensures that you’ll never get bored by the same static workout. And with such a small time commitment—less than one percent of your time every week!—it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.
Publisher : Ballantine Books; 1st edition (January 1, 2013)
Language : English
Paperback : 180 pages
ISBN-10 : 0345528972
ISBN-13 : 978-0345528971
Item Weight : 2.31 pounds
Dimensions : 8.09 x 0.43 x 9.23 inches
Customers say
Customers find the book provides a variety of exercises that work multiple muscles at once. They find the exercises easy to understand, with clear instructions and pictures. The progressions from simple to complex exercises are motivating. Customers consider the book a great value for money and say it’s worth the time. The information is useful and practical, with common sense ideas and tips. They feel stronger after just a few weeks and improve their posture.
AI-generated from the text of customer reviews
BURN FAT, NOT TIME
The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women—from the ultra-fit Special Operations trainer and author of You Are Your Own Gym
Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio exercises. Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body.
This quick and easy programwillsave you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine.
Featuring 120 different exercises in five movement categories—Pulling, Squatting, In-Line Pushing, Perpendicular Pushing and Bending—and with three ascending levels of difficulty, Body by You ensures that you’ll never get bored by the same static workout. And with such a small time commitment—less than one percent of your time every week!—it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.
Publisher : Ballantine Books; 1st edition (January 1, 2013)
Language : English
Paperback : 180 pages
ISBN-10 : 0345528972
ISBN-13 : 978-0345528971
Item Weight : 2.31 pounds
Dimensions : 8.09 x 0.43 x 9.23 inches
by Amy Conner
I am my own gym!
This is a great program. Itâs so simple and fast itâs literally taken away all my excuses for not working out. A total body workout in 4 exercises- no joke! Not only that, itâs incredibly effective! Mark has done all the science for me. Itâs smart, balanced, efficient, engineered to blast through plateaus, but letâs you progress at your own pace. Thereâs a bit of an investment up front learning to understand the program, cycles, reps, when to move up…but itâs well worth the time because once you get it it takes no time to actually do. I am middle aged, overweight and have been chronically inconsistent with exercise. I can (and more importantly do!) squeeze in my workout anywhere whenever it works in my day. I especially love that this workout is about functional strength and mobility- being able to live in your own body- no special equipment needed. If I keep this up (and Iâm going on 6 months now) Iâm going to be one badass old lady ð
by HamtownPole
Not just for women!
Years ago I was following Mark’s other book, You Are Your Own Gym, but I have genetically bad shoulders that I’ve had surgery on a few times each. I loved YAYOG but I didn’t have the muscular strength to handle the even the most basic shoulder exercises. Then I found this book and I love it!The book is geared toward women. That’s not just a marketing angle. It’s true. Women typically do not have the muscular mass or the ability to grow muscle like men do. It’s physiology. The exercises cater to a woman’s body. Lighter/easier (compared to YAYOG) upper body exercises that would help them (and me) and me progress naturally and for me, pain free.This book has been a godsend! For the first time in years I have been able to do push-ups without pain or the fear of tearing my shoulders apart. To be honest, this book is geared toward women, and most men will be able to get through most of the upper body progressions fairly quickly but this book is not for the faint-hearted. Most of the advanced exercises would give any person I know (man or woman) a run for their money.I’d also like to add a couple of things that may be of interest…1. My shoulders are bad. Like tendons popping and moving around bad. Before this book I could not lift my arms straight up without pain and the pop of tendons. Since I started, I have a full range of motion with no pain! That alone has changed my life!2. I had tennis elbow that had been flaring up for a couple years. Nothing helped and I didn’t want surgery. With this book all of that pain has disappeared too.3. After the first couple of weeks, I started to notice other things like I was feeling better, my mind was clearer, I was walking straighter and I was sleeping like the dead. Not bad for about 75 mins / week.I know this sounds like an infomercial but I really cannot recommend this book enough. This book has really changed my life. Thank you Mark! Once I am done with the progressions in this book I am definitely moving onto Mark’s other book: YAYOG. Ladies (and gentlemen who are man enough) buy this book!!!
by MistyBell
Great program for disciplined fitness enthusiasts
I just finished this book and would recommend it to anyone who is disciplined that wants to try a different approach to fitness. I like the fact that the workouts are short and self styled based on his program of 5 core exercise categories, which can be progressed to a more difficult level as your strength and fitness increase. I would not recommend the Kindle edition, I found it tedious scrolling back and forth thru the pages which is necessary in order to develop your individual workout (ie. paperback edition would be easier). Also, I could not download the PDF workout templates that are provided in the book from my Kindle. The book is well written, easy to read and has some interesting discussions about general health and fitness and how Marks program differs from traditional fitness training.One thing I found irritating however was his constant running down of fitness trainers, fitness clubs and the general fitness industry in order to justify his own approach. For example, he implies that because most fitness instructors have never laced up combat boots…they don’t know anything about fitness. I know plenty of fitness instructors who are passionate about fitness and have worked hard to earn university degrees in sports science or the like. Not sure what this has to do with being an army grunt running through mud for hours on end? He also states that over 20 million Americans have gym memberships and yet the obesity rates are the highest in history, so therefore gyms and the fitness industry have got it wrong (he doesn’t attempt to actually provide any evidence to back up this claim). He also asserts that most women don’t like, need or want to go to a gym and that they are better off exercising alone, hence his approach of training at home by oneself is the only way to go. Sorry, but 20 million Americans having gym memberships is evidence that people do actually prefer working out at a gym in a group setting. As a woman who has spent two decades going to all sorts of fitness centres, this is insulting to my intelligence and dedication to fitness as I have loved the experience and have achieved great results. Also, is he forgetting that his own fitness program was developed in the military where he boasts he has trained ‘thousands’ of soldiers, who are no doubt cajoled, yelled at and subjected to every motivational trick in the military book to get the required results. He doesn’t mention anything about soldiers doing this training on their own in their own lounge rooms?So why is he running down the group fitness approach when this is what his own program is founded on? Whilst I agree with Mark that you don’t need a gym or fancy equipment or spandex to get great results, I suspect that most people just aren’t disciplined enough to work out at home or there are other reasons why a gym is preferable. Otherwise, 20 million Americans would be working out in their lounge rooms.The book has a section on nutrition, however, I feel that because information on nutrition is so widely available, this section would have been better off as a chapter on post workout cool down and stretching, as this is integral to any fitness program and it has been completely ignored, which is strange. I don’t know any fitness trainers that would not include a cool down and stretching component in their fitness program, so maybe Mark should visit a gym sometime and learn about the importance of stretching.To sum up, if you can ignore the authors muddled opinions and numerous unsubstantiated claims pertaining to the fitness industry and social behaviour of poor misguided Americans, the book is a great addition to any fitness enthusiasts library.
by Amazon Customer
Il libro scorre ed è di piacevole lettura, anche perchè riguarda la possibilità di sviluppare la forma e la resistenza del proprio corpo. Ho iniziato gli esercizi e mi sento meglio, progredendo immagino sempre meglio. Altro che 5 stelle!
by M. Hopf
Felt fat and very low energy and thought, I’d never make it out of it, BUT – wow!!! Mark Lauren realy keeps his promises (against my expectations).After 4 weeks of following his training-pattern, I feel so much better and I love the exercises, because they totally adapt to where I am at, and I see my progress from training to training. It’s VERY efficient, it doesn’t need much time, and yet, right from the beginning I noticed how my body keeps working all the rest of the day after the exercises. Mark promises many things and for the point I am at I can say, that he kept every single of these promises. I am very amazed and super happy that I discovered this book.Mark Lauren comes from a tough military background. That’s totally not my world. But that’s how it is – we all are different from each other…Great and effective book, if you are honest to yourself and do the exercises as described. 😀
by CJN
Its a great book. The exercises start right from novice level , so its easy for beginners and the progressions are great! I also like that the whole workout takes only about 30 mins! And without any additional equipment apart from some furniture around your home! SO there, No more excuses for not working out 🙂
by ralp
Yo dirÃa que se puede considerar la segunda parte del libro “You are your own gym” del mismo autor. Está escrito pensando en un entrenamiento para mujeres, pero al final no es más que una optimización del método original, que según el autor permite obtener mejores resultados, y que es igualmente apto para hombres y mujeres.La base es averiguar para cada tipo de ejercicios (pull, push, legs, core, …) cuál es tu lÃmite, el más duro que puedes hacer, y utilizarlo para conseguir progresar, y por tanto poder pasar al siguiente en dificultad, y por tanto conseguir mejores resultados en menos tiempo.Con el método original estás limitado a los niveles, que tienen los ejercicios fijados, y es cosa tuya aumentar cada ejercicio por separado en dificultad si quieres progresar y poder acabar subiendo de nivel.
by ILDIKO S OROSZ
This is a practical strength training workout book which clearly describes the concepts behind the workouts, and why they are beneficial. It dispels some myths about exercise. Then in words and photos, the exercises are given and the sequence in which they are to be done. There are 25 exercises in order of difficulty in each of 5 movement categories. You warm up by marching on the spot, and do four movement categories 3 days a week, following his schedule. He emphasizes to use correct form. What is unique is that there is a set duration for repetitions, eg. do 12 of a certain exercise in 2 minutes, and if you have finished doing all 12 correctly before the time is up, then rest until the end of that time, before continuing. That is actually a motivator for me, as I can catch my breath if I have to, and feel successful that I am managing to keep up. I have done the first week, 3 days at under 30 minutes each, and the first day of the second week so far. I noticed that many muscles are used and getting toned. On my weight scale, my body composition read-out shows a very slight loss of fat (.3 lb) and the same increase in muscle mass. Mark Lauren writes in his book that more muscle will increase metabolism. It is rewarding feedback to see that already I am building muscle, to rev up the burning of fat! I am an athletic female over 60 and find that I am able to do these exercises. There is a Need to take it down a notch? alternative to exercises which move up in level of difficulty to make them achievable. A simple nutritionaI guide and advice completes the book. Mark’s tone is encouraging and clear. I am happy to have found this book, and plan on using it for years to improve and maintain my health.