You Are Your Own Gym The bible of bodyweight exercises edition by Mark Lauren Health Fitness Dieting eBooks
Download As PDF : You Are Your Own Gym The bible of bodyweight exercises edition by Mark Lauren Health Fitness Dieting eBooks 
Elite trainer Mark Lauren has been at the front lines of preparing US Special Operations soldiers for action, getting them lean and strong in record time. Now, he shares the secrets to his simple, yet amazingly effective regimen to get you into the best shape of your life.
- Rapid results with minimum time commitment – work out for only 30-minutes a day, four times a week
- No gym or equipment required – simple bodyweight resistance exercises you can do anywhere
- Build muscle and burn fat – get more effective results than weightlifting and aerobics
- Suitable for men, women and all abilities – choose your level from Basic, 1st Class, Master Class and Chief Class
- Safe and effective – develop balance, stability and prevent injuries
With 125 clear exercises to work every muscle in your body, motivation techniques and nutritional advice, Mark Lauren’s method will get you the body you want simply by using the body you have.
You Are Your Own Gym The bible of bodyweight exercises edition by Mark Lauren Health Fitness Dieting eBooks
I own Bodyweight Strength Training Anatomy by Bret Contreras, You are Your Own Gym by Mark Lauren, and Your Body is Your Barbell by BJ Gaddour. This review refers to the Kindle versions of each book. In short, I would recommend buying either the Contreras or Gaddour book; however, I feel the Lauren book is not worth buying unless you are collecting books on the subject. I would actually recommend buying both the Contreras and Gaddour books as they complement each other well. Neither book is perfect, but together they cover the topic very thoroughly.This review covers the following elements:
Exercises: Number and variety of exercises.
Programming: The sample routines given in the book as well as basic templates for building your own programs.
Progressions: Making a particular exercise easier or more difficult so a person of any level can benefit from the exercise as well as allowing progression in strength and ability.
Educational value: How well the book teaches the reader to understand how the body works and how the exercises work each part of your body.
User friendliness: How easy it is to use the Kindle book.
Exercises:
All three books provide a large variety of exercises, however Contreras is the best here. My problem with the Lauren book is that it is not much more than an encyclopedia of exercises and doesn't do a good job of explaining why you should be doing any particular exercise. Also, he gives many of the exercises goofy, unwieldy names that sometimes don't help you understand what the move actually is. Gaddour only provides major compound movements and skips the core and isolation exercises. On the other hand, Contreras covers exercises for the arms, core, glutes and even the neck. Gaddour and Contreras both cover metabolic training and full-body exercises. Gaddour gets extra credit for an excellent chapter devoted to burpee variations, culminating in the Rolling Pistol Squat (a backward, one-leg burpee). In my opinion, this chapter is worth the price of the book (yes, I like burpees).
Programming:
The Contreras book is the best in terms of programming. He gives you workout templates and suggestions for what exercises to use. The explanations of each exercise in the book will help you decide what exercises to select. He also provides sample “metabolic” (HIIT and MRT) workouts. The Gaddour and Lauren books only give you set routines to follow without much flexibility. However, the Gaddour book is better because he presents you with various styles of routines, such as for maximum fat loss, maximum strength, and so on. The Lauren book has little variety in the routines.
Progressions:
Gaddour is definitely the big winner here. In fact, I think this is the biggest strength of his book. He gives you eight basic types of exercises. With each exercise, he gives you five levels of difficulty. Within each level he provides three “microregressions” and three “microprogressions” that allow you to fine tune the exercise as appropriate for your skill level. Anyone who's ever engaged in strength training knows how helpful it is to progress in small increments. Contreras also gives examples of progressions and regression, but not with the detail found in the Gaddour book. Lauren is weakest here. To be fair, he does give ideas on how to make an exercise more difficult, just not as well as the other two.
Educational value:
The only area where the Contreras book is lacking in educational value compared to the others is regarding nutrition. Lauren and Gaddour both cover nutrition to some extent, whereas Contreras doesn't mention it. The Gaddour and Lauren books both have chapters devoted to exercise nutrition, the former written by a PhD from Pennsylvania State University.
Contreras' muscle diagrams are outstanding and they really allow the reader to understand how the body works and how the muscles are being used. He breaks it down by primary and secondary muscles worked. I was surprised to learn how many upper-body movements involve the trapezius, for example. Contreras also does a good job explaining training variables such as intensity, density, and periodization. Lauren discusses these topics to a lesser extent.
User friendliness:
Lauren is last is this category. The book is laid out poorly. Although the exercises are organized by body part, the Kindle book does not provide links to the separate sections, as in the Gaddour and Contreras books. Lauren has an alphabetic index at the end but, particularly with the odd names he gives the exercises, it's difficult to find exercises for specific body parts. For example, if you want to find three exercises to work your thighs, you will have to go to the non-indexed Exercises section and flip through the pages until you get to what you want. This is a major headache on a Kindle. Contreras and Gaddour both provide extensive hyperlinking to get to where you need to go in the book. Contreras provides links organized by body part and specific exercises – he does the best job here.
Contreras strengths:
Muscle diagrams
Isolation exercises (especially glutes)
Customizable routines
Most user-friendly Kindle version
Contreras weaknesses:
No discussion of nutrition
Gaddour strengths:
Progressions
Burpees chapter
Nutrition chapter
Gaddour weaknesses:
No specific core exercises
No isolation exercises
Lauren strengths:
Chapter on using household items to workout can be useful
Lauren weaknesses:
Poor Kindle formatting
No full-body or metabolic training exercises
No discussion of body mechanics
If I had to recommend only one of these books, Contreras would win by a nose, with Gaddour a close second. This was a tough choice as they are both excellent books, but going by the “teach a man to fish” concept I think Contreras does a better job of explaining the topic such that you can design your own workout programs rather than merely following what someone else has shown you. That said, I highly recommend buying both of these books as each complements the other quite well. Combined, they're nearly perfect.
Unfortunately, I cannot recommend the Lauren book since it doesn't offer much beyond the other two books. It's not a bad book, but there are better.
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You Are Your Own Gym The bible of bodyweight exercises edition by Mark Lauren Health Fitness Dieting eBooks Reviews
If you ever wished you could find one resource that could help you make sense of the insane amount of ridiculous fad programs/diets promising the moon and fitness gurus all telling you "their" way was best, well, here it is.
If you had no other information at all about physical health and fitness besides this one single book you'd have almost everything you need, and I'm not talking about average health and fitness...I'm talking about peak performance and fitness for a lifetime. The only other recommendations I could make a reasonable case for would be a decent book on flexibility training and a more in depth treatment of nutrition...for those, try
Stretching 30th Anniversary Edition
Eat, Drink, and Be Healthy The Harvard Medical School Guide to Healthy Eating
Lauren's credentials are beyond impressive. U.S. Special Operations operator, instructor of instructors, record holder, and pretty much bad$@& of bad$@&'s
If you want the real deal; no gimmicks, empty promises, or bs...just inexpensive, convenient, easy-to-comprehend, straightforward, reliable, and incredibly effective principles for achieving peak levels of health and fitness, this is as good as it gets.
I picked up a copy of P90X based on the great things I'd heard about it. It's a tough, effective workout, but I eventually fell out of it because of the time commitment required (1 hour/day, 6 days/week), my desire not to monopolize the only TV in our house during prime TV time, and my general distaste for how gimmicky it seemed. Thus, I was in the market for a good exercise program that wouldn't require me to join a gym, wouldn't bogart the TV every night, and didn't require 6 days a week of exercise.
Enter "You Are Your Own Gym." No gym, TV, or anything else required. You can do these exercises anywhere. And best of all, these workouts kick my butt every bit as much as P90X (maybe more) - in 1/3 the time.
I'm a male in my mid-30s and consider myself to be relatively fit. So I made the executive decision to start myself at the intermediate workout rather than beginner. Big mistake I could not complete the first workout, which has you doing "ladders" of an exercise for 7.5 minutes, without taking a lot more rest time than the workout provides for. The next day, I could barely lift my hands above my shoulders. Needless to say, I had to tuck my tail between my legs and bump myself down to "beginner." (You laugh, but how many pushups can YOU do from a downward dog position? That's the author's version of military presses, and I could only manage five or so at a time.)
Luckily, the author gives numerous variations of the exercises to key them to any ability level. As a result, anybody can get as much resistance as they need or can handle - no more, no less. Progressing through the variations is fun and gives a real feeling of accomplishment.
One final note if you don't want to spring the 11 bucks for the book, the iPhone app tells you everything you need to know for two bucks. It has timed workouts, plus video of each exercise performed by the author himself. So if you want a preview of the book, or if you're strapped for cash, you can get the whole workout for two bucks - or about $118 less than P90X.
I have finally seen the light in regards to how important diet is and how effective bodyweight/plyometric exercises can be.
Prior to using Mark Lauren's program I lifted heavy free weights at a gym but did not track my diet at all. The result was good strength but with a bulky build.
I've been using this book and watching my diet for the past 3 months and the difference is quite profound.
I went from 158lbs at 13% body fat down to 143 at 10% body fat. Plus my flexibility and core strength have never been better.
I highly recommend giving this book a shot if you burned yourself out at the gym like I did.
I own Bodyweight Strength Training Anatomy by Bret Contreras, You are Your Own Gym by Mark Lauren, and Your Body is Your Barbell by BJ Gaddour. This review refers to the versions of each book. In short, I would recommend buying either the Contreras or Gaddour book; however, I feel the Lauren book is not worth buying unless you are collecting books on the subject. I would actually recommend buying both the Contreras and Gaddour books as they complement each other well. Neither book is perfect, but together they cover the topic very thoroughly.
This review covers the following elements
Exercises Number and variety of exercises.
Programming The sample routines given in the book as well as basic templates for building your own programs.
Progressions Making a particular exercise easier or more difficult so a person of any level can benefit from the exercise as well as allowing progression in strength and ability.
Educational value How well the book teaches the reader to understand how the body works and how the exercises work each part of your body.
User friendliness How easy it is to use the book.
Exercises
All three books provide a large variety of exercises, however Contreras is the best here. My problem with the Lauren book is that it is not much more than an encyclopedia of exercises and doesn't do a good job of explaining why you should be doing any particular exercise. Also, he gives many of the exercises goofy, unwieldy names that sometimes don't help you understand what the move actually is. Gaddour only provides major compound movements and skips the core and isolation exercises. On the other hand, Contreras covers exercises for the arms, core, glutes and even the neck. Gaddour and Contreras both cover metabolic training and full-body exercises. Gaddour gets extra credit for an excellent chapter devoted to burpee variations, culminating in the Rolling Pistol Squat (a backward, one-leg burpee). In my opinion, this chapter is worth the price of the book (yes, I like burpees).
Programming
The Contreras book is the best in terms of programming. He gives you workout templates and suggestions for what exercises to use. The explanations of each exercise in the book will help you decide what exercises to select. He also provides sample “metabolic” (HIIT and MRT) workouts. The Gaddour and Lauren books only give you set routines to follow without much flexibility. However, the Gaddour book is better because he presents you with various styles of routines, such as for maximum fat loss, maximum strength, and so on. The Lauren book has little variety in the routines.
Progressions
Gaddour is definitely the big winner here. In fact, I think this is the biggest strength of his book. He gives you eight basic types of exercises. With each exercise, he gives you five levels of difficulty. Within each level he provides three “microregressions” and three “microprogressions” that allow you to fine tune the exercise as appropriate for your skill level. Anyone who's ever engaged in strength training knows how helpful it is to progress in small increments. Contreras also gives examples of progressions and regression, but not with the detail found in the Gaddour book. Lauren is weakest here. To be fair, he does give ideas on how to make an exercise more difficult, just not as well as the other two.
Educational value
The only area where the Contreras book is lacking in educational value compared to the others is regarding nutrition. Lauren and Gaddour both cover nutrition to some extent, whereas Contreras doesn't mention it. The Gaddour and Lauren books both have chapters devoted to exercise nutrition, the former written by a PhD from Pennsylvania State University.
Contreras' muscle diagrams are outstanding and they really allow the reader to understand how the body works and how the muscles are being used. He breaks it down by primary and secondary muscles worked. I was surprised to learn how many upper-body movements involve the trapezius, for example. Contreras also does a good job explaining training variables such as intensity, density, and periodization. Lauren discusses these topics to a lesser extent.
User friendliness
Lauren is last is this category. The book is laid out poorly. Although the exercises are organized by body part, the book does not provide links to the separate sections, as in the Gaddour and Contreras books. Lauren has an alphabetic index at the end but, particularly with the odd names he gives the exercises, it's difficult to find exercises for specific body parts. For example, if you want to find three exercises to work your thighs, you will have to go to the non-indexed Exercises section and flip through the pages until you get to what you want. This is a major headache on a . Contreras and Gaddour both provide extensive hyperlinking to get to where you need to go in the book. Contreras provides links organized by body part and specific exercises – he does the best job here.
Contreras strengths
Muscle diagrams
Isolation exercises (especially glutes)
Customizable routines
Most user-friendly version
Contreras weaknesses
No discussion of nutrition
Gaddour strengths
Progressions
Burpees chapter
Nutrition chapter
Gaddour weaknesses
No specific core exercises
No isolation exercises
Lauren strengths
Chapter on using household items to workout can be useful
Lauren weaknesses
Poor formatting
No full-body or metabolic training exercises
No discussion of body mechanics
If I had to recommend only one of these books, Contreras would win by a nose, with Gaddour a close second. This was a tough choice as they are both excellent books, but going by the “teach a man to fish” concept I think Contreras does a better job of explaining the topic such that you can design your own workout programs rather than merely following what someone else has shown you. That said, I highly recommend buying both of these books as each complements the other quite well. Combined, they're nearly perfect.
Unfortunately, I cannot recommend the Lauren book since it doesn't offer much beyond the other two books. It's not a bad book, but there are better.
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