Summary of BJ Gaddour's Men's Health Your Body is Your Barbell

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 The fitness industry is filled with gimmicks and unrealistic promises. This book is about getting back to the basics by using tried and proven bodyweight training tactics to get you moving, feeling, and looking better.
#2 Bodyweight training is a zero-excuse fitness experience because it eliminates so many of those common excuses for why people can’t exercise. It’s easy to sustain because it eliminates opportunities to say, That’s a hassle, and I’m done.
#3 Bodyweight exercises allow you to seamlessly make an exercise easier or harder or switch between exercises quickly, which results in greater overall training density.
#4 The best exercises for fat loss are those that work multiple muscle groups at once, allow you to easily alternate between exercises that work different parts of your body, and can be done anywhere with minimal space and equipment.

Sujets

• Exercise
• Physical exercise
• General officer
• Health
• General
• Fitness

Informations

• Publié par: Everest Media LLC
• Date de parution: 01 mai 2022
• Nombre de lectures: 0
• EAN13: 9781669398141
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on BJ Gaddour's Mens Health Your Body is Your Barbell
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4 Insights from Chapter 5 Insights from Chapter 6 Insights from Chapter 7 Insights from Chapter 8 Insights from Chapter 9 Insights from Chapter 10 Insights from Chapter 11 Insights from Chapter 12 Insights from Chapter 13 Insights from Chapter 14 Insights from Chapter 15 Insights from Chapter 16 Insights from Chapter 17 Insights from Chapter 18 Insights from Chapter 19 Insights from Chapter 20 Insights from Chapter 21 Insights from Chapter 22 Insights from Chapter 23
Insights from Chapter 1

#1

The fitness industry is filled with gimmicks and unrealistic promises. This book is about getting back to the basics by using tried and proven bodyweight training tactics to get you moving, feeling, and looking better.

#2

Bodyweight training is a zero-excuse fitness experience because it eliminates so many of those common excuses for why people can’t exercise. It’s easy to sustain because it eliminates opportunities to say, That’s a hassle, and I’m done.

#3

Bodyweight exercises allow you to seamlessly make an exercise easier or harder or switch between exercises quickly, which results in greater overall training density.

#4

The best exercises for fat loss are those that work multiple muscle groups at once, allow you to easily alternate between exercises that work different parts of your body, and can be done anywhere with minimal space and equipment.

#5

All these options act like kryptonite to belly fat because they keep your heart rate up the whole time. They also boost post-workout fat burn.

#6

The Lat-Pulldown machine was created to simplify exercises, but it didn’t invite your brain to the party. The Chinup, a body-weight exercise, requires more work from the biceps and spinal erectors because of the instability created by the exercise.

#7

Bodyweight exercises are so effective against body fat that your Pushup skills may predict your success at keeping the weight off. Those who can complete the most pushups are also more likely to engage in other bodyweight activities that burn fat.

#8

Bodyweight exercises are natural, functional, and athletic. They prepare your body for the way it’ll be used every day. They teach you how to properly sit down into a chair and build the strength and coordination to stand back up.

#9

The biggest myth in fitness is that you can’t build serious strength or muscle mass with bodyweight exercises. All your body knows is time and tension. Time describes how long the muscles are placed under a given tension, and tension describes the amount of muscular force that is required to execute a given movement or hold a certain position.

#10

Bodyweight training can provide you with the same satisfaction as heavier lifting, since you’re always striving to perform more advanced skills that apply in the real world. The options are limitless.

#11

Bodyweight training builds structural balance by paying equal attention to pushing and pulling movements for the upper body and knee- and hip-dominant movements for the lower body. It also develops strength and stability at extreme joint angles, which helps prevent injuries.

#12

Bodyweight exercises are extremely core intensive, and they target your abs more than the machine or barbell alternatives for the same movement.

#13

Body-weight training is the most effective way to maximize your genetic potential and develop a naturally attractive physique. You won't look supernatural, but you'll look super and natural.
Insights from Chapter 2

#1

To reap the benefits of BJ’s metabolism-boosting workouts, you must create a metabolic environment that allows your body to access stored body fat and build muscle bigger and stronger, while also providing it with the nutrients it needs for lifelong health.

#2

The Eat and Eat Again rule works because it curbs how much you consume at any one meal. It helps curb cravings by avoiding the swings from high to low blood sugar that cause them.

#3

The second key is to replace processed foods with fresh fruits and vegetables. This is not easy, but it is the most important adjustment you can make to improve your health.

#4

The energy density of your food is the most important factor in determining how many total calories you will consume. Fruits and vegetables are low in energy density and will therefore help you eat more of them without gaining weight.

#5

The easiest way to hydrate your body is by drinking water. It is the best performance-enhancing substance there is. By properly hydrating your body, you’ll be less fatigued and more alert, perform better, and just feel better in general.

#6

The idea that you need to eat a lot of protein every time you eat is misunderstood by most involved in health and fitness. While bodybuilders will have you constantly eating protein, many dietitians and health professionals warn against high protein consumption due to misinterpretation of scientific literature.

#7

The RDA for protein for the average man is 60 to 65 grams per day. So if you eat 60 grams of protein a day, you won’t die from not having enough protein. Essential amino acid deficiency is rarely an issue.

#8

The traditional American view of protein is eating as much as you can at dinner, with smaller amounts of protein at breakfast and lunch. However, research shows that by spreading your protein intake throughout the day, you end up with 25 percent more protein synthesis.

#9

After exercise, your muscles are in an energetic void, and they want nothing more than to restock their supplies. They store energy primarily as carbohydrates in the form of glycogen. Starches and simple sugars are key components for filling this void.

#10

The power of Key 6 is nutrient timing, which is the concept that certain foods benefit your body more at specific times of the day than at others. This makes sense to us, as we understand that a calorie is not a calorie after exercise.

#11

The two phases of workout nutrition are performance and recovery. In performance mode, you should never work out in a fasted state. The small increased potential of burning more calories from fat while training fasted is outweighed by the greater intensity with which you will be able to perform if you have properly fueled.