Table of Contents
Mark Lauren’s book, You Are Your Own Gym, is a comprehensive guide on using your bodyweight to create an effective exercise routine. Through his methodical approach to fitness, he outlines the fundamentals of bodyweight exercises and guides readers on creating their own exercise program. He reveals step-by-step instructions on how to properly perform exercises, emphasizing proper form and intensity. Using simple and clear analogies, Lauren helps the reader understand challenging concepts and provides key principles to ensure success. With a wealth of knowledge, Lauren provides workouts for different levels of fitness. He also offers helpful tips to prevent injury and maximize results.
The first part of the book is dedicated to the basics of bodyweight training and its benefits for overall health and fitness. Lauren explains that the best way to get maximum benefit from bodyweight exercises is by performing them at a slower pace. He also emphasizes that consistency is key when it comes to achieving results with this type of exercise program. “If you want something, you have to be willing to do the work to get it,” he says. “And that means consistent effort.” Lauren recommends starting with simple exercises and gradually working up to more challenging exercises. He also emphasizes the importance of rest and recovery periods.
The second part focuses on how to design a personalized program based on individual needs and goals. Lauren provides specific training plans for each level of fitness, from beginner to advanced. He also offers helpful tips such as correct form and breathing techniques for each exercise as well as nutrition advice for optimal performance and recovery. Furthermore, Lauren emphasizes the importance of goal-setting and provides actionable steps for readers to stay motivated and achieve their fitness goals. With his comprehensive guide and easy-to-follow instructions, readers can easily create an effective bodyweight exercise program that is tailored to their individual preferences and lifestyle.
Example of Home Workout
An example of a home workout problem if you want to build muscle and lose fat is circuit training. Lauren recommends performing 3-5 sets of 10-12 repetitions of exercises such as push-ups, squats, and sit-ups. This type of circuit training can be done in a short amount of time without the need for any equipment. With diligent effort and consistency, it can help you achieve your fitness goals.
Example Schedule:
- Monday – Push-Ups, Squats, Burpees
- Tuesday – Jump Squats, Lunges, Push-Ups
- Wednesday – Pull-Ups, Plyometric Jumps, Chair Dips
- Thursday – Glute Bridges, Plank Variations, Mountain Climbers
- Friday – Squat Jumps, Step-Ups, Reverse Lunges.
Frequency and Intensity
Each exercise is to be performed for 3 sets of 8 to 15 reps with a 45 to 60 second rest period in between sets. It is also good to mix exercises like push-ups, pull-ups and squats. By combining these three exercises with aerobic exercises like running or swimming, you can create a comprehensive routine that will help you build muscle and lose fat. It is also important to remember to vary the intensity of your workouts, as this will help keep your body guessing and keep you from getting bored. Additionally, rest days are important because they allow your body to recover and rebuild muscle tissue.
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This routine can easily be tailored by adding more challenging exercises or increasing the number of repetitions and sets. Additionally, it is important to stay hydrated and fuel your body with healthy foods and snacks to maximize your results.
Lastly, Lauren explains how his approach can be used in a variety of settings, such as at home or outdoors, without having access to expensive gym equipment or machines. This chapter includes information about proper warm-ups prior to exercising as well as ways to vary your workouts so that you don’t become bored or unmotivated over time.
Cardio
Lauren recommends doing some light cardio such as walking or cycling for 5 to 10 minutes prior to starting your workout. This can help increase your heart rate and prepare your body for the intense exercise to come. Additionally, he offers exercises such as yoga and Pilates that can help improve flexibility, balance, and strength. By incorporating these different exercises into your routine, you can create a workout that is tailored to your individual needs and goals.
Overall, You Are Your Own Gym is an excellent resource for anyone who wants to get into shape without investing in expensive gym memberships or equipment. By following Mark Lauren’s guidelines, readers can easily learn how to use their own body weight as resistance in order to achieve their desired level of physical fitness. With his step-by-step instructions and simple explanations, starting your own bodyweight workout regimen has never been easier!