Ray Klerck - Body Trainer for Men

Library of Congress Cataloging-in-Publication Data

Klerck, Ray, 1979

Body trainer for men / Ray Klerck.

pages. cm

Includes bibliographical references.

1. Personal trainers. 2. Physical fitness for men. 3. Exercise for men. I. Title.

GV428.7.K54 2013

613.7'1--dc23

2013014338

ISBN-10: 1-4504-1970-4 (print)

ISBN-13: 978-1-4504-1970-3 (print)

Copyright 2014 by Ray Klerck

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Body Trainer for Men: pp. 6-7. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Body Trainer for Men may not reproduce any material.

The web addresses cited in this text were current as of August 2013, unless otherwise noted.

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We thank Coyne Conditioning in Burleigh Heads, Queensland, Australia, for assistance in providing the location for the photo shoot for this book.

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E5583

Thank you to my wonderful wife Natalie for putting up with my late nights, and thank you to my beautiful children Carter, Tyla and Asher for providing the motivation and inspiration.

Today, life happens in an instant. Chores that used to take days or years can now be ticked off in seconds. People expect immediate results in every part of their lives. Push a pedal, go faster. Pop a pill, get healthy. Click accept, gain a friend. Immediate results.

But some of lifes more significant quests, such as looking awesome, arent accomplished so simply or swiftly. Changing your metabolism, muscle size and physique takes time. So please resist the urge to shake this book: It contains no magic pills or instant solutions thatll change your body by tomorrow. Sure, plenty of fitness-in-a-bottle potions out there promise to turn wimps into hulks in a snap, but the negative consequences of these get-stacked or get-ripped-quick schemes outweigh any real and lasting benefits.

Fortunately, a far better solution exists, and youre holding it. The following chapters offer a depth and breadth of expertise that will help you achieve specific and desired body changes in the shortest time possible without any risk to your health. The well-researched programmes are built on the latest scientifically proven methods that will markedly improve your physique. The principles behind the programmes are easy to understand yet offer powerful long- and short-term results.

If youre a guy whos taken a sabbatical from regular exercise and proper nutrition (or perhaps you never started), this book is for you. These words understand that youre rushed off your feet with work, play and family commitments. They know that several time-thieving elements in your life have prevented you from dedicating more of your day to your health and well-being. These words know that you probably dont like the idea of boot camp-style group exercise or the idea of having a personal trainer bark instructions down your throat. Theyre cool with that because, despite what the advertising execs would have you believe, those arent the only ways to earn a body you can be proud of.

Just by reading this youve declared that youre the type of guy who likes to take charge of all areas in his life. You dont like the idea of becoming mass produced by a glossy gym chain. And you certainly dont like wasting your time because theres probably preciously little of it to go around. This book is aimed directly at you: the guy trying to achieve unlimited things with limited time. This is where youll get reliable, long-term fitness strategies that the latest issue of a fitness magazine or a free Internet column simply cant deliver. Trust me; Ive been there and written that. Youve decided to take action and this is your first step.

Youve obviously started to ask questions about your health and physiquequestions youve probably found difficult to answer. The first question should not be about you; it should be about me. What do I know that you and other experts dont? As an internationally recognised fitness and nutrition expert, writer, consultant and personal trainer, Ive figured out through my practise and studies what approaches best conquer the most common body challenges men face. As a devoted fitness enthusiast and former Mens Health cover model, Ive gained considerable firsthand knowledge in developing programmes for everything from sculpted abs to becoming team MVP. This rare blend of experience and science has been so positively received by the men who read my work in the top-flight mens magazines that I wanted to offer a comprehensive fitness guide that addresses every single aspect of crafting the best-looking and best-functioning body possible.

During my nine years as the chief fitness advisor for Mens Health, Ive fielded hundreds of questions from every type of man and written about nearly every fitness issue. This allowed me to understand the goals everyday guys face, and I discovered how to combine science and practicality to help them achieve their ambitions in the easiest ways possible. Using my specialised techniques, I have advised and trained numerous