Publisher's Description

How To Create A Great Body - A Complete Training System!

How To Create A Great Body - A Complete Training System! Publisher's Description

How To Create A Great Body - A Complete Training System!

Download "How to Create a Great Body", an ebook by Edward Lord


It’s called How to Create a Great Body, and it’s a complete training system for total-body development!Packed with guides and training programs, How to Create a Great Body will provide you with everything you need, whether male or female, to safely and effectively develop and maintain a great-looking, physically fit, and functionally strong body. It contains everything necessary to completely transform your body and improve all key aspects of physical fitness, from your muscular, cardiorespiratory, and functional fitness to your flexibility and body composition. The ebook comes in all three popular file formats, so you can read it on multiple devices, as well as print a copy. The training programs have been optimized for smartphones, so you can take them to the gym! I’ve also provided alternatives for cable and machine exercises, so you can complete the weight training programs at home if you have basic equipment (see the table below for home training requirements).Contents in briefIn short, How to Create a Great Body includes the following guides, training programs, and other goodies.Weight Training GuideTarget Muscle GuideCardio GuideNutrition GuideWeight Loss GuideEight repeatable weight training programs for men, designed for maximum muscle and strengthEight repeatable weight training programs for women, designed for maximum curves and functional strengthTwo power workouts (one upper body and one lower body)One plyometric workout (whole body)Equipment-free bodyweight workouts for men and women (one each)Instructions on how to design your own equipment-free bodyweight workoutsThree cardio training programs (SST, HIIT, and FCT) with progressable and interchangeable workoutsInstructions on how to design your own FCT cardio workoutsThe contents of the ebook are explained in detail below. You will also find the ebook’s actual table of contents at the bottom of this page.Contents in detailPacked with information and practical advice, How to Create a Great Body is divided into eight parts. Parts 1, 2, and 7 (Weight Training Guide, Nutrition Guide, and Weight Loss Guide) are almost identical to the ones on this website. The only major difference is that the Weight Training Guide includes the basics of the science of static stretching and presents illustrations and instructions on how to properly perform 14 key static stretches. Five of the weight training programs in Part 3 are also almost identical to the ones on this website. The only difference is that the ones in the ebook include alternative exercises for training at home. Everything else is exclusive to the ebook.Part 1: Weight Training GuidePart 1 introduces you to weight training and its benefits, goes over the details of muscle science, and reveals the fundamentals and methods of weight training. It also offers guidance on how to get started with weight training, find a gym or set up a home gym, warm up, cool down, track your progress, keep motivated, and ultimately succeed.Part 2: Nutrition GuideThe Nutrition Guide covers all of the important elements of good nutrition, dietary management, and strategic eating. After beginning with a detailed look at all macronutrients and micronutrients, it explores calorie requirements, bulking and cutting, diet tracking, supplementation, and nutrient timing. As a small bonus, the guide ends with advice on how to save money on healthy foods.Part 3: Weight Training ProgramsIn Part 3, you will find all of the weight training programs — eight for men and eight for women. The men’s programs are designed for maximum muscle and strength, whereas the women’s programs are designed for maximum curves and functional strength. The eight programs include:a beginner programfive increasingly difficult programs that cater for different levels of experiencea “plateau buster” program designed to ensure that you never stop making progressa minimalistic program for busy individuals.Completion of the beginner and five increasingly difficult programs will take one year and twelve weeks if you take a week’s break between each one. However, I balanced the programs meticulously so that you can repeat each one (except the beginner program) as many times as you want to with little risk of developing muscular strength imbalances. As such, the programs can keep you training and making progress for multiple years. With the aim of keeping you engaged, challenging you, and promoting continual progress, I designed the programs to incorporate a wide range of training splits (for example, upper–lower, push–pull, and push–pull–legs) and utilize a variety of intensity training techniques (for example, superset training, rest–pause training, and dropset training).The plateau buster program is there for you when making progress starts to become more difficult. It is based on the pre-exhaustion protocol, which involves partially exhausting prime mover muscles with isolation exercises before moving on to the major compound exercises. Pre-exhaustion makes prime movers work much harder during the compound exercises, thus amplifying the stimulus for development and increasing your chances of pushing through plateaus. Meticulously balanced, you can repeat the plateau buster as many times as you want to. Since it is designed to produce the same results as the five increasingly difficult programs, you can also use it as the sixth program in the sequence.If you’re a very busy individual with little time to spare for training, the minimalistic program is designed for you. The workouts of the program include the bare minimum of exercises and sets necessary to provide you with an effective full-body workout as quickly as possible. The exercises are arranged into supersets, which means that you can fly through them very rapidly. As with the other programs, the minimalistic program has been meticulously balanced so that you can repeat it over and over again for as long as you please.You can complete the weight training programs at any gym. However, I have provided alternatives for cable and machine exercises, so you can also perform the programs at home if you have the following basic equipment.Home training equipment for best bench, dumbbells, pull-up bar, barbell, and a power rack for safetyClip resistance bands and ankle strapsAb wheel, dip bars, and a stability ballPart 4: Bodyweight, Power, and Plyometric WorkoutsPart 4 explains the fundamentals of power, plyometric, and bodyweight training, and presents power, plyometric, and equipment-free bodyweight workouts. It also gives you the tools necessary to design your own equipment-free bodyweight workouts, which you can use if you go on vacation or can’t make it to the gym and lack home equipment!Part 5: Target Muscle GuideAfter briefly introducing you to joint articulations and the three planes of motion, the first half of the Target Muscle Guide reveals all of the main muscles that are activated by different types of exercise (for example, horizontal pulling exercises, glute/hamstring-dominant compound exercises, vertical pushing exercises, and quadriceps-dominant compound exercises). If you can read and understand this section, you will know exactly what you’re doing the next time you walk into the gym.The second half of the Target Muscle Guide presents all of the most effective compound and isolation exercises that target each major muscle and muscle head! Use it as a reference whenever you want to focus on developing a muscle of interest.Part 6: Cardio GuideThe Cardio Guide begins by covering the basics of exercise physiology, the fundamentals of cardiovascular training, and the advantages, disadvantages, and applications of three types of cardio:Steady-state training (SST)Interval trainingFunctional circuit training (FCT)It then presents three cardio training programs, including one SST program with three workouts, one interval training program with three workouts (two of which are high intensity or HIIT workouts), and one FCT program with two workouts. The workouts are progressable and can of course be repeated as many times as you want to. The workouts of the three different types of cardio are also interchangeable, which means that on one day you can do SST, on another day you can do HIIT, and on yet another day you can do FCT. One of the HIIT workouts follows the original Tabata protocol, which is extremely intense and intended only for experienced individuals. The Cardio Guide concludes with instructions on how to design your own FCT workouts!Part 7: Weight Loss GuideThe Weight Loss Guide is short but very useful for anyone whose primary goal is to lose weight. It presents three steps to successful weight loss, along with a wide range of tips and tricks that can make losing weight, and keeping it off, much easier.GlossaryHow to Create a Great Body ends with a sizeable glossary that includes many important key terms, concepts, and principles related to muscle science, weight training, cardio, fitness, and nutrition. You can use it as a reference or a revision tool.How do you use the ebook?Once you download the ebook, all you have to do is read the guides and then start the training programs. If you want to develop a muscular and strong physique or a curvaceous and toned figure, start a weight training program. The weight training programs will also help you to improve your functional fitness (because they include functional exercises) and flexibility (because the warmups and cooldowns include dynamic and static stretching).If you want to develop cardiorespiratory fitness and endurance, start a cardio training program, and mix and match the different types of workout. If you use the FCT workouts, you will also develop functional fitness.If you want to develop all key aspects of physical fitness, start a weight training program and a cardio program. The minimalistic weight training program together with just two short cardio workouts per week should be enough to completely transform your body — from cardiorespiratory system to musculoskeletal system — and dramatically improve your weight, body composition, physical fitness, athleticism, and appearance. As to the more comprehensive and advanced weight training and cardio programs, they have the potential to give you a body similar to the one that you have always wanted!You will also have the bodyweight, power, and plyometric workouts at your disposal, which you can use as and when you want to.Some of the things that you will learnHere are just a few things that you will learn in How to Create a Great Body that are not included in the guides on this website.What the difference is between power and plyometric trainingHow to improve the plyometric properties of your muscles and tendonsHow to calculate your ACSM-defined cardio training zones based on your heart rate maximum and heart rate reserveHow to improve your cardiorespiratory fitness and enduranceHow to boost your lactate thresholdHow to increase your VO2 maxHow to improve your aerobic and anaerobic capacitiesThe basics of the science of static stretchingHow to stretch properly and effectively by bypassing the stretch reflex and initiating autogenic inhibitionWhat muscles are activated by different exercise movement patternseBook formats and how to read themHow to Create a Great Body comes in the three most popular formats:PDFEPUBMOBIYou can read the PDF on any device that has PDF software, such as Adobe Acrobat Reader, which is free. You can also print the PDF.You can read the EPUB on your Apple devices using iBooks and/or on your Android devices using Google Play Books, both of which are free. If you upload the EPUB to iCloud, you will be able to open it using iBooks on all of your Apple devices. If you upload it to Google Play Books, you will be able to open it using Google Play Books on all of your Android devices. The EPUB can also be read on all popular ereaders except Kindle.You can read the MOBI on Amazon’s Kindle Fire series of tablets, as well as on any device (smartphone, tablet, laptop, or PC) that has the Kindle app, which you can download for free on the Amazon website. After installing the Kindle app, just place the MOBI file into your Kindle folder and then go into your Kindle settings and make sure that there is a check mark next to “Data Storage Access”. You can also send the MOBI file to all of your Kindle devices at once by using Amazon’s Kindle Personal Documents service. Note that I haven’t tried the MOBI file on other types of Kindle device.Many other free applications can open the PDF, EPUB, and MOBI files, so you have several options from which to choose. Keep in mind that different applications and devices provide different user experiences. For example, the table of contents is only two layers deep in Kindle devices, whereas it’s three layers deep in iBooks and Google Play Books. Remember that the training programs have been optimized for smartphones to allow you to take them to the gym. As such, the exercise tables will look a little small on HD devices.How much does the ebook cost?According to the National Strength and Conditioning Association, personal trainers charge from $15 to $100 per hour, with the average being $50 per hour. The more elite personal trainers can charge as much as $15,000 for a six-week session! There are also so-called fitness “gurus” who sell poorly-designed weight training programs online for between $50 and $500 — and the programs usually only last for 6 to 12 weeks!You can download my complete training system right now, which contains years worth of meticulously balanced training programs and everything else you need for total-body fitness, for just one payment of $39.99! For that single payment, you will get all three file formats (PDF, EPUB, and MOBI).DOWNLOAD NOW — $39.99 Is there a money-back guarantee?Yes. The money-back guarantee lasts for 60 days. This means that if you’re not happy with How to Create a Great Body, you have 60 days to email me with your order number and get your money back.Is the payment procedure safe?Sure! The payment will be handled by ClickBank, so it’s completely safe. ClickBank handles approximately 30,000 transactions every single day.How will the ebook be delivered?As soon as you make your payment, you will be directed to the download page, where you can download the PDF, EPUB, and MOBI files. You will also receive an email containing a link to the download page. To get the files onto your other devices, either transfer them using a USB cable or access the download page using the other devices and download the files.Contact meIf you have any questions before you purchase, please contact me.Table of contentsBelow I have pasted the ebook’s table of contents. It will give you a clearer idea of the subjects that are covered and the way in which How to Create a Great Body is laid out.I remind you that all of the guides and training programs on this website are included in the ebook, so you can get a good idea of the quality of my content before making your purchase by going through the website.HOW TO CREATE A GREAT BODYTABLE OF CONTENTSPREFACEPART 1: WEIGHT TRAINING GUIDECHAPTER 1: INTRODUCTION TO WEIGHT TRAININGWhat is weight training?What are the benefits of weight training?Myths of weight training and bodybuildingCHAPTER 2: MUSCLE SCIENCEMuscle namesMuscle structureHow muscles workHow muscles growHow quickly can you gain muscle?Genetic factors that limit muscle growthHow to naturally increase testosteroneCHAPTER 3: FUNDAMENTALS AND METHODS OF WEIGHT TRAININGGuidelines and principlesTypes of exerciseHow many sets and reps should you do?Basic methods of trainingAdvanced methods of trainingSafety always comes firstCHAPTER 4: GETTING STARTED AND SUCCEEDINGHow to get started with weight trainingHow to warm upHow to cool downHow to track your progressHow to avoid overtrainingHow to keep motivatedPART 2: NUTRITION GUIDECHAPTER 5: MACRONUTRIENTS AND MICRONUTRIENTSNutrition overviewProteinDietary fatCarbohydrate and dietary fiberVitaminsDietary mineralsCHAPTER 6: DIETARY MANAGEMENT AND STRATEGIC EATINGCalories and calorie requirementsBulking and cuttingHow to track your calories and dietWeight training supplementsNutrient timingBonus: How to save money on healthy foodsPART 3: WEIGHT TRAINING PROGRAMSCHAPTER 7: MEN’S WEIGHT TRAINING PROGRAMSOverview of men’s training programsMen’s Beginner ProgramMuscleMuscle 2Muscle and StrengthMuscle and Strength 2Muscle and Strength 3Men’s Plateau BusterMinimalistic Program for Busy MenCHAPTER 8: WOMEN’S WEIGHT TRAINING PROGRAMSOverview of women’s training programsWomen’s Beginner ProgramMaximum Curves and Functional Strength 1Maximum Curves and Functional Strength 2Maximum Curves and Functional Strength 3Maximum Curves and Functional Strength 4Maximum Curves and Functional Strength 5Women’s Plateau BusterMinimalistic Program for Busy WomenPART 4: BODYWEIGHT, POWER, AND PLYOMETRIC WORKOUTSCHAPTER 9: BODYWEIGHT TRAININGFundamentals of bodyweight trainingEquipment-free bodyweight workoutsHow to design your own equipment-free bodyweight workoutsCHAPTER 10: POWER AND PLYOMETRIC TRAININGFundamentals of power and plyometric trainingPower and plyometric workoutsPART 5: TARGET MUSCLE GUIDECHAPTER 11: MUSCLES ACTIVATED BY DIFFERENT TYPES OF EXERCISEIntroduction to the Target Muscle GuideJoint articulations of the three planes of motionHorizontal compound pulling exercises — Elbows close to torsoHorizontal pulling exercises — Elbows perpendicular to torsoHorizontal pushing exercises — Flat or declineHorizontal pushing exercises — InclineVertical compound pulling exercisesVertical compound pushing exercisesDipping exercisesArm-curling exercisesHip- and waist-flexion exercisesSide-bending and seated twisting compound exercisesQuadriceps-dominant compound exercisesLeg-curling exercisesCalf exercisesCHAPTER 12: HOW TO TARGET EACH MUSCLEBack musclesChest musclesShoulder musclesUpper-arm musclesForearm musclesCore musclesGluteal musclesThigh musclesCalve musclesPART 6: CARDIO GUIDECHAPTER 13: CARDIOVASCULAR TRAININGIntroduction to the Cardio GuideBasics of exercise physiologyFundamentals of cardiovascular trainingTypes of cardioCHAPTER 14: CARDIO TRAINING PROGRAMSGeneral instructionsSteady-State Training (SST) ProgramInterval Training ProgramFunctional Circuit Training (FCT) ProgramHow to design your own FCT workoutsPART 7: WEIGHT LOSS GUIDECHAPTER 15: THREE STEPS TO SUCCESSFUL WEIGHT LOSSIntroduction to the Weight Loss GuideThe three stepsAdditional tips for easier weight lossHow to set up MyFitnessPal for successful weight lossGLOSSARYABOUT THE AUTHORDOWNLOAD NOW — $39.99 ClickBank is the retailer of products on this site. CLICKBANK® is a registered trademark of Click Sales, Inc., a Delaware corporation located at 917 S. Lusk Street, Suite 200, Boise Idaho, 83706, USA and used by permission. ClickBank’s role as retailer does not constitute an endorsement, approval or review of these products or any claim, statement or opinion used in promotion of these products.

New Ebook! Contains Everything You Need, Whether Male Or Female, To Create A Great-looking Body And Improve All Aspects Of Fitness! Very High-quality Product And Sales Copy. Target Audience: Anyone Interested In Bodybuilding, Getting Fit Or Losing Weight.
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