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Body Manual E-Book
The only book you'll need for muscles & fat-loss
- The only E-book you'll need for muscles & fat-loss
- Comprehensive manual incorporating all aspects of training, diet, motivation & lifestyle
An amazing best-selling e-book
Written with the help of some of the world's foremost experts on training, diet, nutrition, psychology and performance. The Body-Kit Manual is a book for men and women at all stages in their training. The training in the Manual is radical to say the least. You get super-sets, descending sets and much more.
The Body-Kit Manual is written in plain, easy-flowing English with colour photographs and tells you about everything you want to know to get you bigger and more lean. Just check out this condensed table of contents below:
1. Mental
- The commitment
- Keeping a secret
- Sacrifices
- Going mental
2. Physical
PHYSICAL
- Gym or home
- Gym
- How to choose a gym
- Home
- The routine
- Equipment needed
- What is your max?
- The importance of proper form
- Your max and good form - what is the relationship?
- How much rest between sets?
- How long should you workout for?
- Have your plates ready to go!
- The help of a training partner
- The need for forced reps
- What's the routine trying to achieve
THE TRAINING
- Monday - Chest, Triceps and Shoulders
- Tuesday - Cardio & Abs
- Wednesday - Back & Biceps
- Thursday - Cardio & Abs
- Friday - Legs
- Saturday - Rest
- Sunday - Cardio & Rest
3. What else helps?
- Sleep
- Relaxation
- Posing
- Posture
- Tanning
- Hair removal
- Cold Showers
- Oils
4. What not to do
- Exercises to avoid
- Foods to avoid
- Alcohol
- Cigarettes
- Cannabis
- Stress
- Physical stress
- Mental stress
- Illness
- Towels in the gym
- Masturbation
5. Diet and nutrition
- Metabolism
- Fast metabolism
- Slow metabolism
- Genetically gifted
- Vegetarians v meat eaters
- Water
- Protein v carbs v fats - What are the ratios?
- Carbs
- Protein
- A little secret story
- Fats
- Timing of food
- Foods for muscle gain and fat loss
- Waking up
- Breakfast
- Mid morning
- Lunch
- Mid afternoon
- Evening
- Night time
6. Lifestyle
- What's a lifestyle change?
- Using the stairs
- Leaving the car
- Posture
- Shopping
- Foods to shop for
- Eating out
- On holiday
7. Food manipulation
- Sugar
- Tap water
8. General supplements
- Zinc
- Echinacea
- St Johns Wort
- Vitamin C
- Vitamin B-Complex
- Saw Palmetto
9. Advanced supplements
- Protein
- Creatine
- Glutamate
- Male Hormone Boosters
- Anti-Estrogens
- Fat-burners
- Anti-Cortisol
- Weight-Gainers
- Energy boost
- Pump
- Maintain and build
- Multivitamins and Minerals
10. Advanced supplement combinations
- Fast size
- Super fast size
- Fast strength
- Fast body shape change
- More muscle & less fat at the same time
- Fast fat loss
- Super fast fat loss
- How long can you take supplements?
- Do you lose the gains after?
11. The exercises - full color photo section
- Bench Press
- Dumbbell Flyes
- Dumbbell Press
- Dips
- Overhead Press
- Pulldowns
- Chins
- Barbell Rows
- Shrugs
- Deadlift
- Overhead dumbbell press
- Squat
- Hamstring
- Calf Raise
- Crunch
- Leg raises
- Stiff Legged Deadlift
- Knee extensions
- Seated dumbbell curl
- Broomstick swings
- Leg Press
12. How to pose - full color photo section
- Front Double Biceps
- Single Biceps
- Front Lat Spread
- Front Abs
- Abs & Thighs
- Back Double Biceps
- Side Triceps
- Lat Spread
- Most Muscular
- Signature
- Side Chest
13. Stretching - full color photo section
- Chest
- Shoulders
- Traps
- Lats
- Inner Thighs
- Hams
- Lower Back
- Biceps
- Triceps
- Quads
- Glutes
14. Staying injury free
- Clothing
- Warming up
- Avoid injuries
- Pain is a signal to stop
- What if you get injured?
- What about long term injuries?
