Your 12-week Guide to the Gym offers an achievable step-by-step guide to help get an unfit person to a definable goal – a 90 minute workout in 12 weeks. The book outlines how to get started, what's needed and how to make that first step. Then using the week-by-week guide the reader works towards the target goal in very gradual steps with a weekly programme plus basic tips on nutrition, motivation, stretching and so on. The emphasis is on a very gradual approach towards achieving the goal so that the reader feels comfortable and there is constant reaffirmation of achievements as he/she works through the programme. There will also be sections for the reader's own notes, which are important for that all-important feeling of success as he/she works towards the ultimate goal of looking better and feeling fitter.
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Daniel Ford. Your 12 Week Guide to the Gym
Your complete body workout target
Exercises
UPPER BODY
LOWER BODY
CORE
CARDIO
introduction. This is it, your 12-week challenge starts now…
How to use your book
Time for commitment
THIS WEEK
REWARD
Women doing enough exercise
that’s it!
You are ready to start working out
THIS WEEK
REWARD
Daily calorie intake
that’s it!
Rest, stretch, and rest some more
THIS WEEK
REWARD
Calories in takeaways
that’s it!
You workouts can become a habit
THIS WEEK
REWARD
How many people get enough sleep?
that’s it!
Nice and easy does it
THIS WEEK
REWARD
Calories in drinks
that’s it!
Enjoy your healthy life
THIS WEEK
REWARD
Calories burnt in 30 mins
that’s it!
You’re well on your way
THIS WEEK
REWARD
Male obesity in 2050
that’s it!
Recommit to the challenge
THIS WEEK
REWARD
Calories in alcohol
that’s it!
Maximize your benefits
THIS WEEK
REWARD
A balanced diet
that’s it!
Smoothly does it every time
THIS WEEK
REWARD
The human body
that’s it!
The end is in sight
THIS WEEK
REWARD
A balanced meal
that’s it!
This is it, finally!
THIS WEEK
REWARD
Checklist
that’s it!
what now? Think about your fitness future
Отрывок из книги
Fact box sources (note: conversions are from g is to oz (US) and from ml to fl oz (US). (1) UK Department of Health. (2) USGS. (3) UK Department of Health. (4) UK Department of Health: Sport and Exercise Medicine: a Fresh Approach (2012). (5) McDonald’s, Pizza Hut, KFC (all US). (6) P Lally, European Journal of Social Psychology. (7) US National Health Interview Survey (2010). (8) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (9) Coca-Cola (US), Starbucks (US). (10) UK Department of Health: Start Active, Stay Active (2011) and US The President’s Council on Physical Fitness and Sport. (11) UK Department of Health: Start Active, Stay Active (2011) and www.bootsdiets.com. (12) US National Sleep Foundation (US). (13) UK Government Office for Science: Foresight report ‘Talking Obesities: Future Choices (2007). (14) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (15) Drinkaware.co.uk. (16) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (17) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (18) AM Williamson and AM Feyer, British Medical Journal (2000). (19) USGS. (20) Fitness Australia. (21) Triathlon: Serious About Your Sport (NHP). (22) Olaf Lahl et al, University of Dusseldorf (2008). (23) JH Stubbe et al, The association between exercise participation and well-being (2006) and various others. Photos: iStockphoto.com and www.sxc.hu. P24 Alen Stojanac. P32 Robert Aichinger. P44 ayeyah. P51 Patryk Choinski, www.patrykchoinski. P54 Pawel Kryj. P57 Sanja Gjenero. P62 Peter Skadberg, www.bmmi.us. P64 Brian Lary, www.facebook.com/BrianLaryPhotography. P67 Thiago Martins, www.pubblicite.com.br. P71 Christa Richert, RGBStock.com, http://www.rgbstock.com/user/ayla87. P76-77 Nathaniel Dodson. P80 Peter Skadberg, www.bmmi.us. P86 Glenn Pebley. P89 Ramzi Hashisho. P90 Stefan Krilla, www.designticket.de. P94 Ramasamy Chidambaram, www.studiorishti.com. P100 Rodrigo Roveri, www.kzulodesign.com. P106 BSK speculator. P113 Jos van Galen. P123 Linden Laserna, www.lindenlaserna. P126 Ramzi Hashisho. P132 Matueusz Atroszko, http://atroszko.pl. P134 Matthew Bowden, www.matthewbowden.com. P139 Jos van Galen. P143 Akbar Nemati, www.dusharm.com.
by Daniel Ford
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• Intensity levels on cardio exercises should be done at a maximum of 80 per cent effort. Don’t go flat out.
• Rest between exercise should be between 30 secs and 1 min, except test days where you should allow 2 mins between exercises for a better recovery.
