Cardiello Jay - Bodyweight strength training: 12 weeks to build muscle and burn fat

Copyright 2017 by Jay Cardiello No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the publisher. Requests to the publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608. Limit of Liability/Disclaimer of Warranty: The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering medical, legal, or other professional advice or services.

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whos taught me more about life than any
coach or mentor Ive ever worked with.I love you, son.CONTENTS When I first met Jay Cardiello, he was working with a group of people of all shapes and sizes. These were a group of people who didnt exercise regularly but wanted to lose weight, and even possibly address chronic health problems such as diabetes.

Jay and I were considering collaborating on a project, so I had come to observe how he worked. What I saw first was that he was truly challenging them. But what became clearand even more importantwas that they also felt inspired, valued, and empowered. They were meeting his challenge and they were proud. People were laughing! I left that day with a deep appreciation for how Jay made people feel. How he didnt just train themhe helped them succeed.

Watching Jay connect with people at all fitness levels, youd never guess that he had been training 50 Cent earlier that morning. Or J.Lo the day before, and NFL players earlier that week. Or that he starred on the hit ABC show My Diet Is Better Than Yours. When Jay works with clients, his celebrity doesnt matter. What matters is his ability to create an environment where everyone feels comfortable, not judged, and has fun exercising, regardless of their fitness level. But thats Jay.

Hes a trainer to the stars and top athletes, and yet he also helps everyday people begin to thrive through health and fitness. He intrinsically understands the challenges of each individual client and addresses those head-on and with boundless enthusiasm. As a physician, digital health executive, and national wellness expert, I strive to give my patients only the very best scientifically based information. Jay operates the same way. He bases his programs on evidence and behavioral models that have shown to be the most effective. Jay also understands that anyone can know what to do fitness-wise; the secret to success is knowing why you want to do it.

Thats what makes his work unique. Why do we need this book? For one, strength training is a crucial component of health, and I see so many of my patients neglecting it. Plus, when its combined with cardio in the way that Jay recommends, the benefits are magnified: a healthier weight, stronger bones, increased energy, and even a longer lifespan. Following a program like this means your heart is healthier, your brain is healthier... and your butt looks better in jeans. I call that a win.

I know firsthand that its easy to get derailed from fitness routines. But Jay makes that virtually impossible with his 12-week program. If you came to this book with excuses, youll quickly run out of them. Dont think you have the time? Got 12 minutes? Then you have time for almost all of the workouts in this book. No gym membership? Do these workouts at home, using only your body weight. Easily discouraged? Jay includes motivation and encouragement throughout, so you wont feel alone in your journey.

What makes this book special is that Jay asks the important questions, empowering you to find your true motivations for change. Knowing this is the key for making change last. He addresses your personal and mental challenges as much as he does the physical. This isnt just a strength-training bookits a life-training book. Think about it: Have you ever encountered a fitness program that encourages you to pause, be mindful, reflect on your goals, and have gratitude? Jay reframes how we think about our health. Its not just about the workouts.

Its an inside-out approach. Wherever you are in your health journey, whatever size, or how many reps you can do, you need this book. Jay is no drill sergeant. He wont yell at you or belittle you. Hes focused on your strength, fitness, energy, and quality of life, and he believes that you can dream bigger, feel better, and be stronger. Darria Long Gillespie, MD, MBA SVP Clinical Strategy, Sharecare Inc. Darria Long Gillespie, MD, MBA SVP Clinical Strategy, Sharecare Inc.

Clinical Assistant Professor, University of Tennessee School of Medicine If you picked up this book, you likely understand the importance of becoming stronger, getting more physically fit, and improving your overall health. Maybe youve tried a few different approaches, without success, and are looking for a training and nutrition program that will really stick. You know that success comes from commitment, but you just might need a little help getting there. Youve come to the right place. Over the course of my 22 years in the fitness and health industry, Ive witnessed thousands of fitness programs that promise everythingincluding the fountain of youth. Many of these programs are backed by science and can prove success if an individual follows the protocols.

The problem is that when it comes to getting fit, life can magically conspire to get in your way. Time and money are tight. You have so much on your plate already. Some people even carry a sense of guilt or inferiority that holds them back from getting healthier. Others lack motivation, or are scared to commit to something long term. But what if I told you theres a program thats so easy, it takes the thought process out of fitness and nutrition? Thats my goal with