Ab Workouts For Hardgainers
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| Author | : Michael Weston |
| Publisher | : Hunting4Clients, LLC |
| Total Pages | : 42 |
| Release | : 2013-06-25 |
| Genre | : Health & Fitness |
| ISBN | : |
Ab Workouts for Hardgainers Ab Exercises Series Are you embarrassed to be seen in your bathing trunks at the beach? Do you cringe at the thought of looking at yourself naked in the mirror? Have you tried just about everything to put on weight and build some muscle but nothing’s worked? Ab Workouts for Hardgainers provides diet guidelines and exercises for abs to help you put on/define some muscle. Get your body toned and your self-esteem back on a positive track. Scroll up to the top of this page. Click on the cover on the left-hand side to “Look Inside this Book”. Click on the link on the right side of the page to purchase. Or, just borrow it for free. Whichever you choose, we hope it helps. Other information about Ab Workouts for Hardgainers Genre = health and fitness/ab exercises Tabs = Ab exercises, six pack abs, abs workouts, workouts for abs, stomach exercises, exercises for abs, workout routines Here’s an excerpt from Ab Workouts for Hardgainers: “What’s The Best Abdominal Routine?” There is no single best abdominal routine. There are, however, a number of exercises that specifically target the abdominal muscles and that are geared towards helping you get those 6 pack abs that everybody wants. Ideally, your personal trainer will choose the best abdominal routine for you that will target your specific problem areas. S/he will also be able to expertly direct you and teach the significance of preciseness of execution once you become familiar with the basic movements. The best abdominal routine design will also include a customized meal-plan/dietary-recommendations-plan that stresses high quality proteins, composite carbohydrates, and healthy fats that will greatly assist you in maintaining your intense training program. Simple Abdominal Exercises Your best abdominal routine will consist of exercises recommended by strength and fitness professionals because their experience with numerous people over many years has shown them what works and what doesn’t. So according to the professionals, the best abdominal routine starts with (1) Swiss Ball Ab Crunches followed by (2) Inverse Crunches and then ending with (3) Ab Crunches. These are to be done in 3 sets of 12 – 15 reps. Crunches help tone your muscles – but someone who’s overweight has to lose the weight before they can see their muscles. This is the challenge of sticking with a fat-loss diet. Even if you’re not planning to go after 6 pack abs, strengthening your abdominal muscles is still important because strong abs reduce the risk of lower back injuries, help decrease low back pain if your back is already injured, and help to tone your whole torso. From a trainer’s point of view, the most efficient and best abdominal routine consists of: (1) ab crunches that bend the upper abdominal muscles and serve as the base for the whole workout, (2) inverse crunches that tone the lower abs, and (3) side folds that work on exercising the sidelong oblique muscles. Also, the American Council on Exercise declared Bicycle Crunches to be among the best abdominal exercises because it uses every muscle in the abs to develop a well-built torso. Exercising, eating well, and developing 6 pack abs is no mean deed. Uncovering those 6 pack abs needs constant checking of what, how much, and when one eats. Discipline and patience are definitely necessary. However, it must be repeated that even the best abdominal routine may not make the splashboard abs you’re hoping to see if you have a slow metabolism. But there are ways to quicken your metabolism such as (1) healthy snacking between meals, (2) eating low glycemic index carbohydrates, (3) aerobic or cardio exercises, (4) drinking adequate water to stay perked up, (5) lifting weights, and (6) checking your food consumption. If you’re able to strengthen your abdominal muscles, reduce your belly fat, and use a proven program that’s already proven its effectiveness with others, your chances of developing those 6 pack abs is greatly increased. --- End of Excerpt ---
| Author | : Scott Abel |
| Publisher | : Createspace Independent Publishing Platform |
| Total Pages | : 0 |
| Release | : 2015-01-25 |
| Genre | : |
| ISBN | : 9781511703598 |
A blueprint for building a better body, gaining muscle, and overcoming your genetics Training for Strength and Training for Muscle Development You've been told, "train for strength, and development will come" and that "heavier is better." These are half-truths at best, and myths at worst. The Hardgainer Solution argues that you train first and foremost for development, and then a certain kind of strength will come. Yes, you will get bigger and stronger on this training program, but true physique development and muscle gain is not about 1RM strength. This program is designed with one thing in mind: gaining muscle and physique development. If you are a hardgainer, you need to gain serious muscle mass before you can focus solely on dieting down, getting leaner or getting shredded or getting ripped. Note that this weight training program does not require you to drink 2 liters of milk every day, or to drink protein shakes all day. You do not need to engage in 4-hour weight training sessions or take steroids. The diet and meal plans included are reasonable and sustainable, and come with guidelines for tweaking and customization. They are what Scott has used with his own clients. What's Included? The background and history behind this program, including its roots in Scott's training sessions with Bill Pearl in the 80s Explanations and introduction to the program's methodology Guidelines for not just "what" to do when you workout, but HOW to workout effectively A complete breakdown of over 80 individual workouts (plus links to get formatted, printable versions of the workouts) How to "keep it alive" and stay fresh while staying consistent on the same program Guidelines and formulas for determining your nutritional needs A list of meal plans for different calorie levels The importance of UNDERtraining The Hardgainer Muscle "Dilemma" Training Volume, Strength, and Recovery Needs The hardgainer dilemma is as follows: as a hardgainer, you need a certain amount of training volume to gain muscle. However, at the same time, as a hardgainer, you also struggle to properly recover both between workouts and within an individual workout. Most weight training and bodybuilding programs for hardgainers fail to address this. Those that do tend to edge towards extremely low volume: a low number of reps, a low number of sets, only 2-3 training sessions per week, and so on. That's just not the way bodybuilders train when their focus is development. To get the most out of your body, you need to train in a way that lets you get the proper volume in a way that allows your muscles to recover and grow. The Hardgainer Solution was designed with precisely this goal in mind. Order the Hardgainer Solution today to get the full program, meal plans, and more
| Author | : Michael Mejia |
| Publisher | : Rodale Books |
| Total Pages | : 258 |
| Release | : 2005-03-24 |
| Genre | : Health & Fitness |
| ISBN | : 159486862X |
A state-of-the-art weight-lifting and nutritional blueprint for "skinny" guys who want to pack on muscle Let's face it, naturally skinny guys are at a distinct genetic disadvantage when it comes to building muscle mass. But with the proper advice, these "hardgainers" definitely can realize their fitness goals. In Scrawny to Brawny, the authors draw on their years of practical experience as private strength and nutrition coaches to provide hardgainers with: • A progressive, state-of-the-art program that optimizes results with shorter, less frequent workouts that maximize compound exercises • A unique, action-based perspective on nutrition that shows how to prepare quick muscle-building meals and snacks-and how to take advantage of several critical times in the day when muscle growth can be stimulated by food intake • Vital information on how to identify and fix any weak links in their physiques that may be precursors to injury Designed not only for frustrated adult hardgainers but also--with its strong anti-steroid message--a terrific book for the large teen market, Scrawny to Brawny fills a significant gap in the weight-lifting arsenal.
| Author | : Michael Matthews |
| Publisher | : Simon and Schuster |
| Total Pages | : 480 |
| Release | : 2024-12-03 |
| Genre | : Health & Fitness |
| ISBN | : 1982154705 |
"Mike offers a realistic starting point and doable goals no matter where you are in your fitness journey. The principles in Muscle for Life are tried and true. Featuring in-depth guidelines for workouts at every skill level, plus [a] ... meal planning guide, Matthews offers encouragement no matter what your challenges are and answers any questions you may have. Whether you want to lower your cholesterol levels, reduce your risk of heart disease, eliminate aches and pains, or simply burn fat and build muscle, Mike's advice at the beginner, intermediate, and advanced levels offers actionable takeaways for everyone and every body type"--
| Author | : Dennis B. Weis |
| Publisher | : Critical Bench |
| Total Pages | : 16 |
| Release | : 2021-11-27 |
| Genre | : Health & Fitness |
| ISBN | : |
Back in the ‘80s the late Scott Chinery and a professional consultation staff at his CYBERGENICS Corporation sought out to design a comprehensive training program for the hard gainer bodybuilder which would increase strength capacity, and stimulate muscular growth as quickly and efficiently as possible. After extensive research, they created what is called the Cybergenics For Hard Gainers System. The Cybergenics For Hard Gainers training program is based on a two-dayson training and one-day-off training schedule, training two or sometimes three muscle groups per training day.
| Author | : Joyce Zborower, M.A. |
| Publisher | : Hunting4Clients, LLC |
| Total Pages | : 45 |
| Release | : 2013-12-10 |
| Genre | : Fiction |
| ISBN | : |
THE TRUST – a cautionary tale -- Family Trust Series -- Do you trust the person you’ve chosen to write the legal documents governing your estate? THE TRUST is a fictional slice of life centered around a traumatic series of events related to securing a family's estate planning for the benefit of their children after their deaths. Everyone wants to make sure their children are the recipients of the parents estate. It's important to be careful who you choose to make that happen for you while you're alive because whatever legal papers you sign will become the governing body of directives. THE TRUST is a cautionary tale. . . Take heed! Other information about The Trust: Genre = fiction/legal/short story Tags = Family trust, family trusts, the trust, estate planning, what is a trust, trusted adviser, revocable trust Excerpt from The Trust: . . . I woke up at 3:32 A.M. in a cold sweat. . . . FEAR . . . ! What had I done? What papers that we signed did he actually take? I didn’t know! I didn’t know. I woke Stephen, babbling incoherently about losing the house and “what did I do?” . . . what did I do. I tried to be so careful, but I’m so stupid. What did I do?” "You’re getting all upset about nothing," Steve said. "Maybe you should start taking you’re pills again for a while." "Why? I’m not getting sick. I’m just afraid." "You’re obsessing." "Oh, shut up. I am not obsessing. I’m concerned! Damn... Normal people get ‘concerned’, right? People with labels ‘obsess’! Can’t I just be concerned about something?" "Okay, you’re concerned. But it’s 3 o’clock in the morning. We can’t do anything about it now. In the morning – we’ll call him." "No. Don’t call him. He’ll have time to take out whatever he wants. Just go there and get the papers." "Just show up ... at his office ... And what if he’s not there? Do I go away and just show up again? How many times should I do this?" "Oh, come on. I don’t know. Just do it." "Okay. Okay. I know you’re afraid and I’ll try to do everything that I can to make you feel more comfortable about this, but can I please get some sleep now? I have to go to work in the morning." "Okay. But you’ll go get the papers, right? ... Well, you had to pee, anyway. ... What?... What are you laughing at." "You’re funny." "I’m not funny. Stop laughing." "Don’t do this to me." "Do what? ... So, you’ll get the papers, right?" "Right. I’ll get the papers. ...if I can," he added. "Why don’t you roll over and I’ll rub your back for a while." "Okay." "Harder." "You know, I can call the Bar Association tomorrow and check on him if you want me to." "Yeah. That’s a good idea. I did it already – numbers of months ago. I guess we can do it again though. Yeah, that would make me feel better. ...I’m sure he’s okay. I mean, they said he was okay when I called the last time. But you could call again. Thank you." "Okay. I’ll call tomorrow." "Scratch..." 7:15 found Steve rushing to get out the door. He was in the kitchen making his lunch. I was remembering Sara’s very good advice: “Once I’ve chosen a stone, I never let it out of my hands,” she had said. This sent another shiver down my back. “I know how he did it,” I said. Steve looked at me sternly. “Did what?” he said. He obviously didn’t want to have this conversation. And he especially didn’t want to have it now, but he stopped and gave me his full undivided attention. "Switched the papers," I said. "I can tell you how he did it. If he did it," I added. End of Excerpt About the Author Joyce Zborower graduated from Bradley University, Peoria, Illinois: B.S. 1965, M.A. 1969. Her majors were in clinical psychology with undergraduate minors in English, biology, and sociology. Her writing career began in 1980 with a gem cutting article published in The Lapidary Journal. She currently has over 50 books (digital and paperback, English and Spanish) available on Amazon.com.
| Author | : Joyce Zborower, M.A. |
| Publisher | : Hunting4Clients, LLC |
| Total Pages | : 49 |
| Release | : 2012-08-15 |
| Genre | : Cooking |
| ISBN | : |
The Truth about Olive Oil Benefits – Curing Methods -- Remedies Forward by Jim Henry President Texas Olive Ranch Executive Director Texas Olive Oil Council The Truth about Olive Oil is NOT a cook book. There are no recipes for cooking in the Mediterranean style. There are no pizza recipes. If anything, you could say this book is about a celebration of the benefits the lowly little olive showers on those who embrace its many flavors and colors by using it – both internally (by eating it) and externally (by rubbing it on their skin and in their hair). Its health giving benefits (anti-oxidant and anti-inflammatory properties) are legendary and can be traced back to its earliest uses well before the time of Christ. In the pages of this book, I hope to stimulate further interest in the use of olives and olive oil by presenting various “how to do it” scenarios that are practical and fun. For instance, making table olives is an easy and fun thing to do that takes very little actual “doing” on your part. Most of the curing time can be spent by your doing other things while the curing medium does the job of making the fruit edible. I provide specific instructions on how to do this. And what about getting olives from your own tree(s) pressed so you can enjoy home-grown olive oil? You might think that only commercial growers can do this. Well, I found two commercial olive oil processors who will accept your smaller loads of olives, combine them with other small loads, do the pressing and the bottling and return the resultant oil to you on a prorated basis. In addition, I tell you about the various grades of olive oil and what they mean to you in terms of their nutritional value. I think you’ll be quite surprised at what you discover. The external uses of olive oil (and some internal uses as well) all involve using this liquid as a form of folk remedy. It’s a skin lotion to soothe rough chapped elbows or lips; it’s a diaper rash cure; it’s a massage oil for easing aches and pains; it’s a lot of things and we’ve only just scratched the surface. There are more inside the book. What you’ll get out of reading this book is a greater appreciation for this elixir that can enhance your life and health in ways you may never even have thought of. Other information about The Truth About Olive Oil Genre – cooking, Mediterranean, low cholesterol Tags -- olive oil nutrition, benefits of olive oil, curing olives, olive oil benefits, does olive oil go bad, olive oil for skin, extra virgin olive oil Reviews -- The Truth About Olive Oil was originally published in August of 2012. Since then it has accrued many wonderful reviews by its Amazon purchasers and currently (Dec. 7, 2013) sports an overall 4 stars from 12 reviews. Here is an excerpt from inside this book (not the same as the “Look Inside This Book” excerpt: . . . Nothing in Nature is “pure”! Ordinarily we automatically think of “pure” as a good thing, so when discussing “pure” in relation to things we put in our mouths and swallow, it may be difficult to turn our thinking 180° and realize that, if we need edibles to be as close to Nature as possible, and we do, we don’t want “pure”. “Pure” = no health benefits – no enzymes – no phytochemicals – no micro-nutrients. In other words, to borrow a concept from my other book (How to Eat Healthy), “pure” = pica, a non-nutritious edible that may change how the cells use food. -- End of Excerpt --
| Author | : Joyce Zborower, M.A. |
| Publisher | : Hunting4Clients, LLC |
| Total Pages | : 81 |
| Release | : 2013-12-08 |
| Genre | : Gardening |
| ISBN | : |
No Work Vegetable Gardening The Easiest Way To Get Fresh Tasty Veggies For Your Whole Family -- How to Start a Garden Series -- Want great tasting veggies from your own garden but cringe at the thought of doing all that back-breaking work of maintaining your garden? Don’t know how to start a garden? or If you're currently gardening with chemicals and have decided that gardening organically would give you plants with better nutrition and better taste but you don't want to hang up your tools for 7 years waiting for your soil to heal. GREAT NEWS! NO WORK VEGETABLE GARDENING by Joyce Zborower provides simple, easy-to-follow instructions for building and planting a new organic gardening bed right over an old chemical bed, a grassy spot that's never been planted before, a rocky area or even in a raised planting bed so you won't have to bend over to harvest your goodies. And once the bed is ready and planted, any further work on your part is very minimal. And there are full-color photos to show you exactly what to do. Is it really "no work?" . . . No, but it's as close as you'll ever get without hiring someone to take care of it for you. Other information about No Work Vegetable Gardening Genre -- Gardening/vegetables Tags -- How to start a garden, raised vegetable garden, square foot gardening, planting a vegetable garden, backyard garden, home vegetable garden, vegetable gardening Here is an excerpt from No Work Vegetable Gardening . . . Many years ago when I was just beginning to learn about organic gardening, I read Ruth Stout’s classic No Work Garden Book in which she recommended 9-or-so inches of hay as a year-round mulch. I busted my you-know-what dragging home 80-90# bales of hay two at a time in the trunk of my car, somehow maneuvering them into my backyard and spreading the hay in my garden, only to find several months later that I had weeds in my yard that I had never seen before in my whole entire life! It took years to get rid of those weeds. In my opinion, in rural areas, hay is fantastic; it’s great for the plants. I just don’t want to have to deal with those field-weed-seeds again. There are other ways to get the “browns” needed for the beds. One of our best sources for good, clean “browns” is that mountain of junk-mail that comes to your house every day. Discard the colored and/or glossy pages (possibly toxic ink), get yourself a quality paper shredder – the smaller the pieces, the quicker they will decompose – and simply run it through the shredder every day instead of throwing it into the garbage or recycling bin. In effect, it is being recycled – into your vegetables. Same with newspapers. You’ll soon have more “browns” than you’ll know what to do with! Mix them with other organic matter when adding them to your bed as they tend to ‘mat’ when clumped together and may form a barrier for plant root growth. Or, use them on top as a final mulch. Another is leaves. Gather them in the fall and store them in those large, black plastic bags somewhere hidden from view in the back yard until they’re needed. Neighbors may even offer to give you theirs. End of Excerpt
| Author | : Michael Matthews |
| Publisher | : Oculus Publishers |
| Total Pages | : 243 |
| Release | : 2012-03 |
| Genre | : Health & Fitness |
| ISBN | : 0982422768 |
If you’ve ever felt lost in the sea of contradictory training and diet advice out there and you just want to know once and for all what works and what doesn’t—what’s scientifically true and what’s false—when it comes to building muscle and getting ripped, then you need to read this book. Let me ask you a question. Do any of the following claims sound familiar? “I have bad genetics—I’m a ‘hardgainer.’” “You have to work your abs more to get a six-pack.” “When doing cardio, you want your heart rate in the ‘fat burning zone.’” “You have to do cardio for 20 minutes before your body starts burning fat.” “Don’t eat at night if you want to lose weight.” “Steroids make you look great.” “I’m overweight because I have a slow metabolism.” You’ve probably heard one or more of these statements before, and the sad truth is lies like these have ruined many people’s fitness ambitions. There are many, many more. Thanks to the overwhelming amount of fitness pseudo-science and lies being pushed on us every day by bogus magazines and self-styled “gurus,” it’s becoming harder and harder to get in shape. Muscle Myths was written to debunk the most commonplace and harmful gimmicks, fads, myths, and misinformation in the health and fitness industry. Here are just some of the things you’ll learn in this book: Why you don’t have to cut carbohydrates (carbs), or fat, or eat weird combinations of food to lose weight. The truth about supplements and why 99% of them are a complete waste of money (and the few that are actually scientifically proven to work). What it actually takes to “tone up”—and it’s not doing “shaping exercises” (these don’t exist) or doing a million reps every workout. Why women shouldn’t be training differently than men if they want the lean, toned, and sexy type of body that they see in magazines, TV shows, and movies. The scientific secrets of getting a six-pack. Forget 6-minute gimmicks, doing endless crunches, and hours of grueling cardio—it’s actually pretty easy when you know what you’re doing. Training and diet methods that will completely shatter any perceived “genetic barriers” that you think are holding you back from building a muscular, lean physique that you love. The proper way to stretch so you don’t sap your strength and risk injury. (Most people do this wrong and suffer the consequences without even realizing it.) And much more. With the information in this book, you can save the money, time, and frustration of buying into misleading diet plans and products that promise unattainable results. You can become your own personal trainer and start getting real results with your diet and exercise. Scroll up and click the “Buy” button now to learn the no-BS truth of how to look good and feel great without having to endure tortuously restrictive diets or long, grueling exercise routines.
| Author | : Joyce Zborower, M.A. |
| Publisher | : Hunting4Clients, LLC |
| Total Pages | : 31 |
| Release | : 2013-06-27 |
| Genre | : Health & Fitness |
| ISBN | : |
Signs of Vitamin B12 Deficiencies Who’s at Risk – Why – What Can Be Done -- Strict Vegans -- Newborns of Strict Vegans -- The Elderly -- Dialysis Patients -- Pregnant Women Are you or any of your loved ones among the above groups? If so, then you/they are in danger of suffering the effects of a serious vitamin B12 deficiency. These “effects” can take various forms such as anemia where you feel tired all the time and that your strength has absolutely vanished to real neurological damage as in newborn babies of strict vegan mothers to mental disorders in the elderly mimicking Alzheimer’s disease. Without proper testing, even doctors can be fooled into providing inaccurate diagnoses. Signs of Vitamin B12 Deficiencies is written in straight-forward, easy-to-understand language so anyone with an interest in the subject matter can quickly grasp the concepts. However, self-diagnosis and treatment is highly discouraged. To peek inside the book and read the first few pages, scroll up the page and click on the book’s cover (different excerpt below). You’ll get a sense of the writing style and be able to decide if it’s for you. To purchase, click the purchase button on the upper right. Other information about Signs of Vitamin B12 Deficiencies : Genre – Health & Fitness/diet & nutrition/vitamins ---- Medical – Nutrition Tags –b12 deficiencies, vitamin b12 deficiency, strict vegan diet, vitamin B12 shots, vitamin b12 side effects, vitamin B12 deficiency treatment, vegan b12 Excerpt from Signs of Vitamin B12 Deficiencies: . . . Vitamin B12 Deficiency: Neurological Symptoms One of the most important functions of vitamin B12 in the body is helping to form the protective coating, called the myelin sheath (i.e. Schwann cells), around the nerves. They make the nerve fiber in the peripheral nervous system (PNS) look like a string of pearls. Schwann cells are one of two supporting cells in the PNS. The other is called a satellite cell and surrounds cell bodies within the ganglia (cell bodies that lie along the nerves in the PNS). It is believed that both types of supporting cells provide insulation for the electrical current that flows through the nerves, but their function is still largely unknown. When vitamin B12 is deficient, this protective covering does not develop properly. One of the conditions caused by B12 deficiency is neuropathy in the feet and lower limbs. The definition of neuropathy is: Any disease of nervous tissue, but particularly a degenerative disease of nerves. Accompanying symptoms include: -- tingling -- numbness -- loss of sensation (heat/cold) -- and sometimes a burning sensation Since vitamin B12 can be stored in the liver for between 3 – 5 years to provide tiny amounts for the body’s use, the symptoms of deficiency can take a long time before becoming noticeable. Also, the pernicious anemia that also accompanies B12 deficiency can be hidden by the ingestion of folic acid. If the anemia is hidden and the deficiency symptoms are not treated, permanent neurological damage occurs. --End of Excerpt –
