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Selene Yeager - The Mens Health Big Book of 15-Minute Workouts: A Leaner, Stronger Body--in 15 Minutes a Day!

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Selene Yeager The Mens Health Big Book of 15-Minute Workouts: A Leaner, Stronger Body--in 15 Minutes a Day!
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The Mens Health Big Book of 15-Minute Workouts: A Leaner, Stronger Body--in 15 Minutes a Day!: summary, description and annotation

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Men love shortcuts. If theres a way to accomplish a job quicker and more efficiently, theyre all
for it. That goes for work and working out. Now, new research shows that as little as 15 minutes of
resistance training is just as effective in spiking a mans metabolismhis fat-burning furnaceas
a workout lasting more than twice as long. All it takes is 15 minutes to achieve lifelong resultsand
men are more likely to stick to an exercise plan if its chopped down to those 15 minutes.
The Mens Health Big Book of 15-Minute Workouts - by Selene Yeager and the editors of Mens Health - contains fast-paced circuit training and interval workouts that boost calorie burn, build muscle, and fry belly fat in half the time of regular workouts. Readers can choose from at-home, body-weight-only workouts and total-body barbell programs to exercises that target major muscle groupsthe chest, arms, legs, and backand sport-specific workouts. Other highlights include:
-a special section of 15-minute core workouts to build a rock-hard six-pack
-an eating plan with delicious meals that take 15 minutes or less to prepare
-workouts for the office or when youre traveling and cant make it to the gym
-hundreds of tips from Americas best trainers, nutritionists, and exercise scientists

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Acknowledgments It takes a small army to create a big book And this Big Book - photo 1

Acknowledgments It takes a small army to create a big book And this Big Book - photo 2
Acknowledgments It takes a small army to create a big book. And this Big Book was no exception. I cant possibly give sufficient thanks to all those who helped move this project from a simple idea to a big, thick book filled to the brim with really cool, superfast workouts. But Ill try, first by sharing my appreciation for Mens Health magazine Editor-in-Chief David Zinczenko and the entire Mens Health staff for creating such a successful brand that inspires men to live healthier lives. Its my hope that this book helps to forward that mission. My heartfelt thanks go to Fitness Editor Adam Campbell, author of the book that launched this series, The Big Book of Exercises ; and to my editor on this book, Jeff Csatari, for the opportunity and for his calm, unflappable guidance from start to finish.

Stephen Perrine and the entire Mens Health Books team, including Debbie McHugh, Ursula Cary, and Erin Williams for catching my mistakes. Book group Design Director George Karabotsos, and the talented designer on this book, Laura White. Photographer Beth Bischoff for the beautiful chapter openers and workout pictures; assistants Geoffrey Goodridge and Esteban Aladro; and models Sidney Wilson, Kyle Fields, Todd Trofimuk, Andy Speer, and Currin Wilkerson for holding those barbell squats for so long. Executive Vice President and Publisher Karen Rinaldi, Chris Krogermeier, Sara Cox, and everyone else at Rodale Books who were so enthusiastic and helpful. For sharing their invaluable expertise in health, fitness, and nutrition, I thank Sean Armstead; Craig Ballantyne, CSCS; Joan Salge Blake, RD; Traver Boehm; Kurt Brett; Mike Brungardt; Jay Cardiello; Michael A. Clark, DPT; Hannah Davis; Amy Dixon; Gregory Florez; Martin Gibala, PhD; Tony Gentilcore; Bill Hartman, PT, CSCS; Carter Hays; Tom Holland; Katrina Hodgson; William Kraemer, PhD; Christopher Knight, PhD; Jim Liston, CSCS; Ashley Ntansah; Scott Mazzetti, PhD; Mike Mejia, MS, CSCS; Scott H.

Mendelson; C.J. Murphy; Stuart Phillips, PhD; Wayne Phillips, PhD; Lauren Piskin; Carrie Rezabek; Craig Rasmussen, CSCS; David Raye; Robert dos Remedios, CSCS; Juan Carlos Santana, CSCS; Jonas Sahratian; Jyotsna Sahni, MD; Michelle M. Seibel, MD; Tina Schmidt-McNulty; Tara Stiles; Patrick Striet, CSCS; Jason Talanian, PhD; Mark Verstegen; Diane Vives; Wayne Westcott, PhD, CSCS; Jordan Yuam, NCEP; Valerie Waters; and Victoria Zdrok, PhD. And of course, my family. Dave, none of this happens without your undying support; daughter Juniper for hugs and smiles, and Mom and Dad for always lending a helping hand. Thank you.

Selene Yeager

Whats Inside INTRODUCTION: CHAPTER 1: CHAPTER 2: CHAPTER 3: CHAPTER 4: CHAPTER 5: CHAPTER 6: CHAPTER 7: CHAPTER 8: CHAPTER 9: CHAPTER 10: CHAPTER 11: CHAPTER 12: CHAPTER 13: CHAPTER 14: CHAPTER 15:
Introduction: The 15-Minute Secret WHY 15 MINUTES IS ALL YOU NEED TO ADD LEAN MUSCLE, SHED THAT GUT, BUILD ENDURANCE, AND GAIN TREMENDOUS CONFIDENCE. I dont have time to work out. Does that sound familiar? Sure it does. Weve all said it at one time or another. Lack of time is the number-one reason men, in survey after survey, give for why they dont exercise. Look, time is a guys most precious commodity these daysbecause he has so little free time to do what he wants.

You, too, no doubt. You work 50 to 60 hours a week. You need to shop for food and wash your underwear. Maybe you have a family or a big social life. You have investments to monitor, you volunteer at a homeless shelter, your old man needs help fixing the backyard fence. And there are tweets to post! When are you going to find an hour or so to run to the gym three or four times a week? You probably cant.

But you dont have to. You dont need an hour to get in shape. Heck, you dont even need a half hour if you exercise strategically. All you need to build the body you want is 15 minutes. According to a recent study published in the European Journal of Applied Physiology , 15 minutes of resistance training was just as effective as 35 minutes was in elevating resting energy expenditure for up to 72 hours after the exercise. That means you can burn calories and build muscle in half the time you thought possible.

And youll actually have a much better chance of slimming down with those quick workouts than lengthy gym sessions. A study in the International Journal of Sports Medicine found that volunteers who were trying to lose weight had a much better chance of sticking to an exercise plan if their workouts were cut to 15 minutes. It makes sense. You can always find 15 minutes to spare, right? (If you need help, see for simple ways to squeeze time into a busy day.) Fifteen minutes for something so important to your health as exercise is totally doable with a little effort. Thats why weve created this book and a superfast fitness program composed entirely of 15-minute workouts. Now, just because were slashing workout time by half or more doesnt mean youre getting any less effective of a workout.

Most of these workouts are designed as time-efficient circuits. You activate just as many muscle fibersmaybe even moreand you accomplish that a lot quicker, without a lot of down time, so youre actually adding an aerobic component to strength-training. Every second of exercise will count a little more than it ever has before. Instead of working out longer, youll be working out smarter and faster so you can get on with the rest of your life. Whats more, youll never get bored with the workouts in this book simply because there are so many to try. Youll find total-body workouts using barbells, dumbbells, kettlebells, sandbags, even exercise bands.

No access to equipment? Thats okay. You can choose from a dozen metabolic workouts that use only your own bodyweight for resistance. There are workouts that target specific body partsyour chest, your legs, your core. Youll find 15-minute programs customized to your particular body type, and high-intensity interval training workouts that crank up your metabolism fast and keep it elevated for hours so you continue burning calories long after youve hit the shower. There are workouts to prevent and heal aches and pains. There are even workouts thatll help you be stronger, sexier, and last longer in bed.

And because research has proven that combining a nutrition plan with an exercise program is more effective than diet or exercise alone, weve created a complete with delicious recipesthatll deliver fast results. Everything in the book, even the recipes, are choreographed to be quick and efficient. That means youll be ready to eat in 15 minutes or less, too! After paging through this book, youll quickly recognize that the vast majority of the photographs show resistance or weight-lifting exercises. We go heavy on muscle-building because of the importance of muscle to a mans overall health. Its not simply for performance or vanity. Recent research shows that diminished muscle mass and strength are empirically linked to declines in the immune system, the onset of heart disease and type 2 diabetes, as well as weaker bones, stiffer joints, and slumping postures.

Muscle mass has also been shown to play a strategic role in protein metabolism, which is particularly important in responding to stress. Decreased muscle mass also correlates with a decline in your bodys metabolic ratethe rate at which your body burns calories. Muscle burns more calories at rest than fat does. As you get older, your body naturally loses muscle mass. If you dont do anything about it (read: strength train) and you continue to eat as much as you did in your 20s, you will, without a doubt, put on weight. You can see why the Mens Health Big Book of 15-Minute Workouts can be such an important tool for good health and longevity.

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