Tom Seabourne - The Complete Idiots Guide to Quick Total Body Workouts

Dear Reader,

When it comes to getting information, you have more options than ever. Many of them are online, which is great when you need a little information right away. But when you want detail and depth, a successful outcome, or a rich learning experience, you turn to the source youre holding nowa book. And not just any book: a Complete Idiots Guide.

We designed this Complete Idiots Guide for you, because youre the kind of information seeker we understand and value. Youre smart, competent, and willing to tackle something new no matter how daunting it seemseven when the learning curve is high and you feel like a complete idiot. After all, todays complete idiot is tomorrows expert.

So dive right in and let us guide you past the pain of beginner brain and on to the pleasure of discovery and achievement. Youll get the results you want because our authors are credentialed experts who stick with you every step of the way. Youll enjoy the process because our editors know what makes learning easy and what just gets in the way. And if we ever fall short, well count on you to let us know so we can fix the problem.

And the next time you need information right away, check in with our online experts at idiotsguides.com. Our commitment to intelligent, accurate information carries through everything we doin print or online.

Happy learning!

Marie Butler-Knight
Publisher, Alpha Books

ALPHA BOOKS

Published by the Penguin Group

Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd., 80 Strand, London WC2R 0RL, England Penguin Ireland, 25 St. Stephens Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England

First edition originally published as The Pocket Idiots Guide to a Great Upper Body, The Pocket Idiots Guide to Great Abs, and The Pocket Idiots Guide to Great Buns & Thighs

Copyright 2012 by Penguin Group

All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.

THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.

ISBN: 978-1-61564-429-2
Library of Congress Catalog Card Number: 2011912285

14 13 12 8 7 6 5 4 3 2 1

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 12-1 shows that the first printing occurred in 2012.

Printed in the United States of America

Note: This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted.

The author and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Most Alpha books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fundraising, or educational use. Special books, or book excerpts, can also be created to fit specific needs.

For details, write: Special Markets, Alpha Books, 375 Hudson Street, New York, NY 10014.

Publisher:Marie Butler-Knight

Associate Publisher/Acquiring Editor:Mike Sanders

Executive Managing Editor:Billy Fields

Development Editor:Susan Zingraf

Senior Production Editor:Kayla Dugger

Copy Editor:Tricia Liebig

Cover Designer:Kurt Owens

Book Designers:William Thomas, Rebecca Batchelor

Indexer:Celia McCoy

Layout:Brian Massey

Proofreader:John Etchison

This book is dedicated to my father, who will always be my inspiration; to my wife, Danese; and to Jeff Tuller, Mindy Mylrea, and the thousands of fitness professionals around the world trying to make a difference.

Introduction

Its hard to take your eyes off a well-developed body. A ripped upper body, chiseled abs, and a firm butt and thighs is quite a package, and its a package that can and will be yours with the help of this book. All you need are three ingredients explained here: the motivation to work out, an eating plan that fuels muscles and starves fat, and exercises that sculpt your body.

Start your mind-body journey to define your arms, lose your gut, and lift your butt, just to name some of what you can accomplish with the information in this book. You have the desire because you picked up this book; now make the commitment. In a week, you will notice muscles that you didnt know existed. And when you start to see results in the mirror, like a flatter tummy and slimmer hips, youll be hooked.

The purpose of this book is not to turn you into an exercise fanatic or a health-food nut. There is no need to exercise for hours a day or eat perfectly all the time. Exercise a little each day, eat right most of the time, and stay consistent with it, and youre on your way to a healthy, toned, and beautiful body.

How This Book Is Organized

This book is divided into four parts:

, Keys to Success, covers the overall scope of your workout program. It discusses how to get your mind set up to meet your goals for your body, the proper techniques for successful workouts, an eating program that will help you achieve long-term success, and how to put everything together to develop and maintain the body youve always dreamed of.