Free PDF Lean and Hard: The Body You've Always Wanted in Just 24 Workouts, by Mackie Shilstone
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Lean and Hard: The Body You've Always Wanted in Just 24 Workouts, by Mackie Shilstone
Free PDF Lean and Hard: The Body You've Always Wanted in Just 24 Workouts, by Mackie Shilstone
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Mackie Shilstone is an expert in getting world-class professional athletes as well as ordinary people into peak shape in record time, helping them tone their bodies and maximize lean muscle. Now Shilstone lays out his time-tested, medically sound strategies for building lean muscle with his ""work out smarter, not harder"" plan for training rotation, nutrition, and state-of-the-art supplements.
- Sales Rank: #1311847 in Books
- Published on: 2007-02-01
- Original language: English
- Number of items: 1
- Dimensions: 9.46" h x 1.03" w x 7.74" l, 1.49 pounds
- Binding: Hardcover
- 277 pages
From Publishers Weekly
Shilstone (The Fat Burning Bible) uses science to design a program that creates lean muscle. Though women will find useful information here, men seem to be the main audience for this book, that is men serious enough about their hard body to endure a regimen of supplements, a strict meal plan and several weeks of high-intensity workouts. Students of fitness science will have the chance to learn all about things like "Positive Nitrogen Balance," "The Anabolic State" and the "Lactic Acid System." Formulas are provided to calculate recommended daily calories, target heart rate during workouts and current muscle-to-fat percentage. Exercises and stretches come with pictures and drawings to demonstrate, and a daily exercise checklist and food journal demand accountability. The fact that Shilstone can take credit for the athletic bods of heavyweight champion Michael Spinks, NBA star Manute Bol and baseball legend Brett Butler proves his techniques are sound. But his writing doesn't serve to entertain, and his textbooklike tone makes reading a chore. (Mar.)
Copyright � Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.
Review
Shilstone (The Fat Burning Bible) uses science to design a program that creates lean muscle. Though women will find useful information here, men seem to be the main audience for this book, that is men serious enough about their hard body to endure a regimen of supplements, a strict meal plan and several weeks of high-intensity workouts. Students of fitness science will have the chance to learn all about things like ""Positive Nitrogen Balance,"" ""The Anabolic State"" and the ""Lactic Acid System."" Formulas are provided to calculate recommended daily calories, target heart rate during workouts and current muscle-to-fat percentage. Exercises and stretches come with pictures and drawings to demonstrate, and a daily exercise checklist and food journal demand accountability. The fact that Shilstone can take credit for the athletic bods of heavyweight champion Michael Spinks, NBA star Manute Bol and baseball legend Brett Butler proves his techniques are sound. But his writing doesn't serve to entertain, and his textbooklike tone makes reading a chore. (Mar.) (""Publishers Weekly"", January 15, 2007)
From the Inside Flap
What do you and boxing champions like Bernard Hopkins have in common? Like Hopkins, you have the ability to achieve a lean, hard, well-sculpted body in just six weeks with Mackie Shilstone's proven Lean and Hard Program.
Fitness guru Mackie Shilstone is an expert at getting world-class professional athletes, top-level business figures, and other celebrities—as well as ordinary people like us—into peak shape in record time. In Lean and Hard, Mackie shares his proven, all-new strategies for building lean muscle. Mackie's "work out smarter, not harder" plan—four high-intensity workouts per week combined with a high-performance nutrition program and expert recommendations for state-of-the-art supplements—will help you build a new body in just 24 workouts.
Whether you're a pro or an amateur about working out, Mackie's program is so clear and accessible that anyone can follow it with success. In this book, Mackie provides you with a simple and safe plan that will really make a difference to your workout and your health. Mackie answers all your questions about effective nutrition for high performance, such as concerns about how much protein you really need and how many calories you should consume with a high-performance workout to make sure you are building muscle, not losing it, as well as describing the benefits of performance-enhancing nutritional supplements. He also reveals key information about:
- Proper hydration before, during, and after high-intensity exercise
- The importance of rest to make your body stronger
- His unique system of alternating resistance exercises with running
- Your body's energy and hormonal systems and how to make them more efficient
- Which supplements to take—and when—to maximize your muscle-building program
- How to use your diet to enhance your workout
- High-performance nutrition beverages and the most beneficial times to take them
If you're willing to make a commitment to just 24 high-intensity workouts, you too can achieve what you once thought was unachievable: a buff, lean, and chiseled body. Lean and Hard is the ultimate strength-building workout to build the powerful muscular physique you always dreamed of having.
Most helpful customer reviews
20 of 20 people found the following review helpful.
Worked for me
By B. Jackson
I am a fairly active guy, age 28, who works out a few times a week and is fairly strong (5'8'' bench max ~300) I decided to try this program as my body wasn't looking as young any more.
The book is clear and he presents the reasoning behind the workout and the diet very clearly. He advocates using the most common performance supplements (glutamine, creatine, whey protein, and maltodextrin) as well as multivitamins and minerals. I followed the diet about 65-75%. I drank a sports drink during the workouts for the first time, took protein supplements before and after most workouts as directed, took the creatine supplement as directed, and occasionally took a glutamine supplement. I opted out on the maltodextrin, as I'm concerned that I might be developing hypoglycemia. (This was per recommendations in the book). I instead substituted sugars that digest slightly slower.
The cost of my supplementation including vitamins was about 40-50$ per month.
I followed the workout schedule fairly religiously (90-95% adherence). The workout definitely made me feel stronger. Sprint workouts are hard on the older body, especially a massive one, and I did have some knee joint problems despite doing all of the warm ups as directed. The workout calls for 4 sprint workouts per week, and I've realized after doing the workout that I can only reasonably handle 2-3.
Still, all told, I gained 10-12 lbs while becoming trimmer and 10-15% stronger, despite being in decent shape when I started. I would recommend this book and program to anyone who is serious about seeing results.
7 of 7 people found the following review helpful.
Almost too good to be true
By Rick Leinecker
When you read the beginning of this book, you may not believe what he is saying. "Lose six pounds of fat and gain 8 pounds of muscle in six weeks." I am a certified trainer, and I have seen almost every system there is. I was skeptical. I also know that the currently held paradigm says that you either lose fat or put on muscle, and they don't happen at the same time.
But Shilstone delivers. I've been through two six week cycles and can say that this works. I did lose fat and gain muscle at the same time. People I haven't seen in several months are amazed at how my body changed.
In almost every resistance exercise, I have gained 25 percent more strength in the last five months. But a large amount of this strength increase happened in the last three months when I started on Shilstone's program.
I am now getting others to do this program. (Of course this may make me lose a competitive edge by giving away the secret.) And they are all having the same results. Losing fat and gaining muscle at the same time.
Shilstone backs everything up with scientific explanations that make sense. He also backs everything up with his experience training many famous athletes. And maybe the most compelling thing are the many average people studied who had the fantastic results. Yes, regular people get these results, too.
This book is the real deal.
4 of 4 people found the following review helpful.
Awesome book
By Barbara A. Dove
I can't say enough good things about this book and this program. Mackie Shilstone has put together an exceptionally effective and comprehensive regimen that REALLY WORKS!
FYI - at the end of week two I dropped 4 lbs of fat and gained 6 lbs of lean muscle, I have unbelievable energy levels, and am progressing through weight and interval training at an never-before-achieved rate.
Try it. You'll love it!
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