Men's Fitness Ultimate Workout ...

Men's Fitness Ultimate Workout Plan, Literatura, Gazety, Magazyny

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magazine
ULTIMATE
WORKOUT
PLAN
Build a muscular body
Burn off unwanted fat
For beginners or experts
magazine
ULTIMATE
WORKOUT
PLAN
By
Alistair McDonald
Meal plans
Sion Colenso
Photography
Tom Miles
Design
Fanni Kosztolanyi
Subeditor
Juliet Giles
Model
Ben Kirby @ Premier
With thanks to
www.fitnessfirst.co.uk
For more information on Men’s Fitness magazine, go to www.mensfitnessmagazine.co.uk.
To subscribe call 0844 844 0081.
Dennis Publishing
© Copyright Dennis Publishing Ltd. Licensed by Felden 2008
The health and fitness information presented in this book is intended as an educational resource and is not intended as a substitute for medical advice. Consult
your doctor or healthcare professional before performing any of the exercises described in this book or any other exercise programme, particularly if you are
pregnant, or if you are elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs.
Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author of the information nor the producer nor
distributors of such information make any warranty of any kind in regard to the content of the information presented in this book.
SECTION 1
SECTION 2
magazine
7
Introduction
Welcome to your new body
39
The workouts
How the training plan works
10
FAQs
Your questions answered
40
Month 1
An introduction to weights
12
Know your gym
A beginner's guide
52
Month 2
Preparing to go heavy
14
Safety
Avoid injury while training
64
Month 3
Time to increase the intensity
16
Anatomy &
training tips
Good advice to get started
76
Month 4
Focus on the speed of lifts
88
Month 5
Introducing pyramid systems
20
The perfect lift
Form tips for all exercises
100
Month 6
Pack on some real muscle
22
Basic nutrition
Eating for a better body
112
Month 7
Emphasising eccentric lifts
26
Supplements
What to take, and when
124
Month 8
Increasing sets and reps
28
Cardio sessions
Burn fat and get fit
136
Month 9
Adding super-sets
32
Pre-workout
warm-ups
Prepare your body for training
148
Month 10
Max out with drop sets
34
Post-workout
warm-downs
Recover after a workout
160
Month 11
Pre-exhaustion training
36
Self tests
Keep track of your progress
as the months go by
172
Month 12
Adding the final touches
184
What's next?
Keeping the body you've built
Men's Fitness
5
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