Selter - Assault Bike WOD Bible!: 80 Air Assault Bike Workouts From Hell Thatll Build Strength, Speed & Endurance

Father, Thank you for the abilities you give us, for the strength and wisdom we gain from training.
Be with us as we work that we may do our best. Help us to be encouraging to others in our daily life. Thank you for the people that you have brought into our lives.
Bless the athletes, coaches, workout partners and all those who support our training.
May the results from our training be a reflection of Your Spirit in our lives.
Finally Father, remind us that there is no failure, but only growth in the body, mind and Spirit.
Amen

Assault Bike WOD Bible ! 80 Air Assault Bike Workouts From Hell That'll Build Strength, Speed & Endurance P. Selter
Copyright 2016
All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever without the expressed written permission of the publisher except for the use of brief quotation in a book review.

The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition.

For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change.
I recommend consulting a doctor to assess and/or identify any health related issues prior to making any dramatic changes to your diet or exercise regime.
Table of Contents

I would like to thank you and congratulate you for purchasing the book, Assault Bike WOD Bible ! 80 Air Assault Bike Workouts From Hell That'll Build Strength, Speed & Endurance This book will introduce you to the many health & fitness benefits of the Assault air bike along with a plethora of WODs (workouts) you can implement to improve your body composition, speed, strength and agility. These workouts range from beginner workouts that can be performed in the comfort of your own home or backyard with an Assault air bike to epic endurance challenges that will send you to the brink of both mental anguish and physical fatigue combining the Assault air bike with a plethora of other testing exercises.

Thanks again for choosing this book, I hope you enjoy it!

Myth: You Can Spot Reduce Fat Truth: Fat cannot be spot reduced, doing copious amounts of sit ups and side bends will not just burn fat off your abdominals. The human body stores fat in certain areas in an order, quite a lot of people happen to store their fat on their thighs first, for others its the abdominal region. When attempting to burn fat the same principle applies your body will burn fat (as you consume less calories then you burn) from certain areas of your body in order as everyone has a different genetic makeup. Targeted exercising will never affect where fat is lost first, the key to consistent fat loss is a combination of nutrition, cardio and weighted compound lifts. Myth: Lifting Weights Will Make You Big N Bulky Truth: It is extremely difficult to pack on a large amount of lean muscle mass as a female, those women bodybuilders youve seen on TV are pumped full of testosterone and a cocktail of other supplements to look this way, not to mention they are in a calorie surplus (intentionally consuming more calories than their body requires). A normal female lifting weights will get stronger muscles, but they wont necessarily get bigger.

The simplest way to achieve the toned look that is so desired is to be in a calorie deficit (eating nutritious food) while lifting weights regularly. This will allow you go burn the fat covering your muscles, while increasing your muscle density and strength in the process.
Myth: Cardio Is The ONLY Way To Lose Weight Truth: This is entirely wrong. Weight loss occurs when you are consuming fewer calories than your body needs to maintain its current condition, a calorie deficit can be achieved via diet alone, or by exercise both aerobic (cardio) and anaerobic (weighted training). Cardio can simply be used as a tool to burn extra calories you have consumed, but in essence if you didnt eat those additional calories you would yield the same results as if you did eat them, and then performed cardio. Myth: One Workout Routine Works For Everyone And Anyone Truth: There is no universal training regime or diet that will work wonders for everyone.

Each individual has a different genetic makeup and therefore it is a matter of trial and error. When starting a new diet or workout regime I recommend following this for at least 1 month, during this time record your results and then reassess, any shorter time period and you will not be able to accurately assess your results.
Myth: Men And Women Need To Do Different Exercises Truth: Men and women do not need to train differently, however you will still find to this day most personal trainers will put women through a light dumbbell circuit and spend a large portion of their training time focusing on cardio, meanwhile a man will be told to focus more specifically on compound exercises such as the bench press, pull ups, squat and deadlift. In order to achieve a toned, lean physique as a female it is highly recommend you perform these major compound exercises. As stated earlier you will not instantly gain muscle as you are led to believe.
Levels of estrogen, testosterone, genetic makeup and calorie consumption play the main role in muscle mass, not the actual weightlifting itself. Myth: Eating Bad Foods Will Make You Fat Truth: False, there is no such thing as a fattening food.

Weight gain is achieved via the consumption of excess calories, it does not matter what source these calories from if you consume 300 calories more than your body needs to maintain its current state you will gain weight, your body cannot tell whether these 300 calories came from an apple or a chocolate bar therefore it is irrelevant.
Myth: Lifting Weights Magically Makes Fat Turn To Muscle Truth: False, muscle and fat are 2 completely different substances its like comparing apples and oranges. Muscle cannot turn to fat and fat cannot turn to muscle. If an individual stops lifting weights their bodyweight may stay the same while their percentages of muscle and fat change (decrease in muscle mass as it is not being utilised which is required to maintain, and an increase in body fat as due to a decrease in muscle the body is no longer as efficient at burning calories). Myth: High Reps Are The Key To Toning Your Muscles Truth: False, high repetitions increase the endurance of the muscle, while lower repetitions focus more on increasing the strength of the muscle.
Myth: Longer Workouts Product Greater Results Truth: A solid workout should last between 45 minutes and an hour.
Myth: Longer Workouts Product Greater Results Truth: A solid workout should last between 45 minutes and an hour.

If a normal workout for you greatly exceeds this timeframe, you need to step back and take a look at how youre spending your time in the gym more often than not, those individuals that brag about spending hours at the gym spend half of their time gossiping and catching up with fellow gym-goers and therefore have rest periods that are simply too long between their sets. A shorter, more intense workout is not only more efficient time wise, but will also net you better results. The key is to exhaust the muscle via hypertrophy, so allowing along amount of time for your muscles to recover between sets is counterproductive (unless you are specifically training for strength). Myth: You Should Lift As Heavy As Physically Possible Truth: When lifting, most beginners tend to pick up the heaviest weight they can possibly lift and struggle to pump out several bad repetitions expecting to see results. It is imperative that good form (technique) comes before weight; you should be selecting the heaviest weight that you can lift with correct form for the prescribed number of repetitions. Trying to use weights that are too heavy with bad form is a recipe for disaster you are at a high risk of injuring yourself, which will ensure you are out of the gym for an extended period of time.

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