Body by You: The You Are Your Own Gym Guide to Total Women's Fitness

As not a complete fitness newbie, I've read several fitness books before (such as New Rules of Lifting For Women and read a kindle sample of Strong Curves), and Body By You so far is my fav! The books is thin - 138 pages of information, but it is all necessary. No blah blah for women how it is important to use weights, to use low repetition etc.. as in NROLFW. I like how it gets straight to the point, why muscles are important health-wise, why cardio is not the best solution for burning fat, how to stay motivated, what happens with the food etc. The book has short section on each small topic (motivation, cardio, training schedule etc) The book answers my questions which I had while reading from other sources. E.g. it is a known fact that where is a "window" after training which allows you to consume fast carbs. Everyone writes this, but I've never seen someone wrote how long is that "window" in minutes/hours (it is about 45 min, now I know) As mentioned in other comments, Mark provides reader with the test to evaluate your current state. I would say, that I am in the average physical state, stronger than an average women, but not as strong as someone who works out regularly. According to the evaluation test, my best result shown in the lower body, I got to the 7th exercise (out of 25), so there is plenty room where to improve. Exercises described in writing how to start, how to finish, what to aim, and how to perform overall. There is a picture of start and final and also a QR code to see it in video online. Also suggestions on how to make it a little harder or a little easier. In the food section sample menu is provided. But can't write here a lot, as haven't read till the end. Although the book is all black and white, it is easy and enjoyable to read even though English is not my native language. I bought this book instead of Bodyweight Strength Training Anatomy. That was my last minute purchase and I was in doubt will it be that good as I am expecting. And, to be honest, I love it! The book has everything you need to get you started.

An excellent workout book. I am a 59 year old twice-weekly gym goer. I take part in a fast circuit training class and to be honest, I am slightly more toned and fitter than before I started but my body still carries excess fat. I read this book and was highly motivated to get in there and give it a go. I like the fact that there was an evaluation module first so that you can start the program at the appropriate point for yourself which means that the workout is tailor made for the individual and progression can be easily measured by the fact that you move at your own pace through gradually more difficult exercises. I also like that I can make time to do the 3 x 30 minute sessions a week. If I had to commit to everyday in my hectic life it just wouldn't happen. Being ex-military myself, I trust the author's judgement about exercise and would not consider this to be just another fad. the only problem I have is with the nutrition element of the book - I just can't get my head around adding cooked egg whites to meals to up the protein content or to take protein shakes. What happens to all the wasted egg yolks? However, it has made me review my diet which I never considered to be that bad and I am now having things like bulgur wheat, quinoa & wholewheat pasta instead of potatoes and enjoying them. DON'T BUY THE KINDLE VERSION as you need to be able to get from one page to another quickly until you are totally familiar with what you are doing and it is much easier to stick post-its on the pages you need to refer to in a normal book. I ended up buying the normal book after having already bought the kindle version.

This book makes sense. Mark Lauren believes that if you train fo about half an hour three times a week you can have a fantastic body. And he shows you very precisely how to go about it. The programme requires some studying to fully understand the instructions but it's all there. The photos are clear and helpful, too, showing unlikely looking bits of furniture being pressed into "home gym" duty. I question only the use of a door as a chinning bar - not sure the ones in my house re up to it, but I know what sort of structure I am seeking. The companion volume "You are Your Own Gym" is a useful extra if you want to ring the changes with some of the exercises. On the basis of a few weeks' application, Lauren's method works. Highly recommended.

Enjoyable and easy to follow book with large, eye-friendly print/layout plus helpful photos. I've exercised my entire life and now that I am in my 40s am fed up up with devoting so much time to it. The less than 30 minutes 3 times a week slogan plus the reviews got me interested enough to buy the book. Three months later and I'm very impressed with the results and so are my friends that have since bought the book. I didn't realise how much of a workout my body was getting until my thigh and butt muscles were so sore that I had difficulty sitting/standing and climbing stairs soon after I started the workout. I have the same results now as I did years ago when I used to spend 2 hours 3 times a week in the gym using the machines.

Great guide to fitness, I only workout at home, and this book show you the effective way and no equipment needed. I also have You Are Your Own Gym (YAYOG) and although similar in the way, they both complement each other quite well. Nutrition chapter in Body by You is really good. Also, the fitness progress, ie. how you make the exercise more difficult gradually is well explained. YAYOG has wider variety of exercises with better description which muscles they work, so I refer to it a lot and look up different exercises I want to add for a change. Overally, I love the concept, it really works, and it's great fun and satisfaction as you see improvements every week.

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 :)

The five stars are for the exercise program, the book leaves a few things to be desired. I like the exercise program so much because it is the first I have seen that is at the same time made to measure - I do exactly the exercise that corresponds to my personal fitness level - and completely pre-determined - I never have to wonder which exercise to do next. The only decision I have to make is whether the last repetition of my exercise today was done in good enough form to upgrade to the next degree of difficulty the day after tomorrow (you only work out every second day). For you have five groups of exercises (pulling, in-line pushing, perpendicular pushing, squatting, bending), in each group there's 25 exercises from easy (if you are reasonably fit) to very difficult. In each group you start with the exercise you can do for 2 x 12 repetitions, and when you feel ready you progress to the next exercise in this group. I'm now in week 4 and I haven't done the same program twice yet. And I feel great! Now for what I don't like about the book: I feel there's quite bit of superfluous blabla ("why bodyweight training is great"), I don't buy into the idea of mineral and vitamin supplements (I feel everything I need should be in the food), the proposed breakfasts sound disgusting and wasteful (I'm NOT going to throw away egg yolks to eat just the whites) and I don't want to be sent to the author's web site for information that should be contained in the book (the list of glycemic indices) - especially if the information is then not even to be found on the web site . I can also understand the reviewers who dislike the author's tone - you get the distinct impression that muscular, lean people are better people. But then, you wouldn't expect an army instructor to tell you that fat is beautiful, would you? In any case, I would recommend to not worry too much about the book's shortcomings (You Are Your Own Gym is better in some respects, but I could never have started working out with it - it's for when I am through with Body By You) but just to start the exercise program (after having read the instructions - where to start, when and how to upgrade - carefully) and find out whether it is the right one for you.

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.

I have always been quite fit and even swam up to an hour daily until the day my daughter was born. For the first time at age 42 I started feeling stiff when I had to get up, felt weaker and just started feeling age which I had never had before. I tried to work out with weights in the gym but my daughter's demands just did not allow for a regular routine. On top of that, I had suffered from a bad prolapse which made a lot of the weight lifting routines with barbells and dumbbells a no-no. My weight 2.5 years after my daughter's birth was the same as before my pregnancy and in the very health BMI range but I felt like the Pillsbury dough boy. I picked this method because I could cut out all these time consuming trips to the gym and it would not interrupt my routine for a couple of weeks of vacation where the gym is not available. I am 3 weeks into the program. There are 5 categories of exercise types with 25 progressively more difficult exercises for each category. After 3 weeks, I have progressed to level 12 or higher in each category. I feel considerably stronger and fitter and my posture has improved. The author recommends not to use a scale or even a mirror but use your clothes as a more appropriate way of measuring results. Even though I have not done a single sit up, I lost about 2 inches from my waist and the pants just fit better. My husband who does not even notice when I have a major haircut, has commented that he sees more muscle definition. Not too bad for a total of 5 hours or so of working out so far. I don't have a scale, so I can't comment on any weight loss. The program is easy to follow but the exercises are challenging. When I work out on this program, I break a nice sweat and my heart rate goes up. I definitely need a shower afterwards. I also feel that the exercises are less likely to cause an injury like a slipped disk or whatever from trying to pick too much iron from the floor. Some people have commented that you need some equipment. That is correct, you will need a door (opening) and some elevated surfaces like a coffee or regular table, side table or couch or whatever for quite a few exercises. All of this 'equipment' should be in your home, so you are homeless, this should be a non-issue. Many folks have commented on their fear of using a door to do pull ups. Pull ups on doors are a fairly advanced exercise, so it should not be a concern for many months for the majority of women starting this program. When the time comes for me, I will buy the $20 pull up bar for over the door frame. Some people have commented that it is just a beginner book. It is true that just about anybody can get started because the initial exercises (that you can skip) are not intimidating for beginners. However, the exercises advance to pull ups and pistols (the one legged squats that figure skaters do). If you are one of those few that can already do that, this book is indeed way too easy for you. Update1: I am just over 2 months into the program now. I am currently on vacation and it has been a breeze to continue the program. I stepped on a scale last week and I am about the same as my average weight over the last 10-15 years which has not varied much. Not sure whether I will lose any weight but I am happy if muscles replace flab. Before I got started, I was a size 6-8, mainly because some size 6 pants just did not fit right in all places. Now I am a solid 6. My butt moved up and I got visible muscle tone (not as nice as the lady in the book but working on it). I don't have a 2-piece bathing suit but I would be comfortable wearing one now as opposed to when I got started. Most importantly, I feel better. Progress through the exercises has slowed down considerably after the first gains as expected but will keep on working on it. Update2: I have been using the program for about 3 months now. I started keeping track of what I eat and increase my protein intake to knock off a few pounds of fat in addition to building more muscle. The recommendation from the author's website for my age/weight/activity was less than 1200 calories. Well, that lasted one day since that is less than my RMR requirement and made me all dizzy. I upped it to about 1400 calories and I lost 3 pounds over the last three weeks without being hungry (still not easy since I feel a bit deprived of chocolate etc.). I am still progressing through the exercises and bought a pull up bar for the pull ups that I will be working on in the near future. To my surprise I could already do a few chin ups and pull ups! Already able to do one legged squats too. Update3: I used the program for 5 months now and I consider myself a graduate of the book now. Of the five categories, I mastered the highest level of 3 out of 5 exercise categories. I am still working on my pull up reps. To keep it challenging, I started with the YAYOG program at the intermediate level (called 1st class) and the transition is very smooth. I have gained a lot of strength from the BBY program with surprisingly little investment of my time (1.5-2 hrs/week). For example, after 5 months of BBY (and virtually no training for more than 2 years), I can knock out about 80 push ups in 7 minutes. Those are normal push ups, not the girly type where you start from the knees. As a surprising side effect, the program has also alleviate most of my uterine prolapse symptoms since I got a very strong core now. This allowed me to stop doing all the annoying physical therapy kegel exercises which were far less effective and more time consuming than this program. As far as my weight goes, I am not paying attention to it that much. I am a size 6 and feel great, so who cares what the scale says since I obviously got some extra muscle here now too although I sure don't look like a hulk. Altogether, very pleased with the program.

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!