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Fitness Mag 05-2016 -Magazine Bodybuilding et Fitness

Des jambes élancées, des seins toniques,un ventre plat, des fesses musclées, il suffit de quelques exercices de fitness pour retrouver une silhouette parfaite.

Fitness Mag Mai– 2016  French | 1 issue | PDF | 28 MB Fitness Mag, le 1er magazine sur le Bodybuilding et le Fitness.

 

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Fitness Mag 04-2016 -Magazine Bodybuilding et Fitness

Fitness Mag Avril– 2016  French | 1 issue | PDF | 31 MB Fitness Mag, le 1er magazine sur le Bodybuilding et le Fitness.

Une source pour l’exercice, les conseils de santé et de nutrition, le renforcement musculaire, la performance athlétique et la sexualité masculine.

La musculation & Fitness est un sport exigent qui demande beaucoup de connaissances pour prendre du muscle. des experts en musculation sont la pour vous aider !
Fitness Mag musculation . santé . bien-être . longévité. fitness . mode de vie .

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Fitness Mag 03-2016 -Magazine sur le Bodybuilding et le Fitness

Fitness Mag Mars– 2016  French | 1 issue | PDF | 30 MB Fitness Mag, le 1er magazine sur le Bodybuilding et le Fitness.

La musculation & Fitness est un sport exigent qui demande beaucoup de connaissances pour prendre du muscle. des experts en musculation sont la pour vous aider !
Fitness Mag musculation . fitness . mode de vie . santé . bien-être . longévité

Une source pour l’exercice, les conseils de santé et de nutrition, le renforcement musculaire, la performance athlétique et la sexualité masculine.

 

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Fitness Mag 02-2016 -Magazine sur le Bodybuilding et le Fitness

Fitness Mag fevrier – 2016  French | 1 issue | PDF | 33 MB Fitness Mag, le 1er magazine sur le Bodybuilding et le Fitness.
Fitness Mag musculation . fitness . mode de vie . santé . bien-être . longévité

Une source pour l’exercice, les conseils de santé et de nutrition, le renforcement musculaire, la performance athlétique et la sexualité masculine.

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Fitness Mag 01-2016 -Magazine sur le Bodybuilding et le Fitness

Fitness Mag musculation . fitness . mode de vie . santé . bien-être . longévité.

Une source pour l’exercice, des conseils de santé et de nutrition, le renforcement musculaire, la performance athlétique et la sexualité masculine.

Fitness Mag -01- 2016  French | 1 issue | PDF | 35 MB Fitness Mag, le 1er magazine sur le Bodybuilding et le Fitness.

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Men’s Fitness 12 Minute Workout

Men’s Fitness 12 Minute Workout by Peter Muir
Men’s Fitness is for men, who want to get more out of their lives and celebrates an upbeat, optimistic, pro-active lifestyle.
Men’s Fitness recognizes, that mental and emotional fitness is vital to balanced living and aims to offer active and aspirational men – entertainment, information and inspiration.
Devised by the fitness experts at Men’s Fitness magazine, 12 Minute Workout gives you everything you need to add new muscle, lose unwanted fat and feel fit and energised… in just 12 minutes. Ideal for busy men who want to optimise their workout but don’t have hours to spend in the gym, this guide provides you with information about the best ways to train for maximum gains in minimum time. Using 27 easy-to-follow routines, this guide provides variety whilst revealing the best way to work all the muscles of your body, get a thorough cardiovascular workout and leave you feeling and looking lean and toned.
“About this title” may belong to another edition of this title.
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Men’s Fitness Build a Big Chest

Men’s Fitness Build a Big Chest by Joe Warner

If you would like to be the proud owner of impressive pecs in just eight weeks, this is the book for you. It contains a workout programme designed to rapidly improve the size and strength of your chest, while also building bigger and stronger arms, shoulders, back and legs, and burning fat to reveal the results of all your hard work. Training your back will make your chest stronger, training your arms and shoulders will result in a desirable V-shape torso, and training your legs releases growth hormone, which promotes the building of new lean muscle mass and instructs your body to burn fat. So not only will you have an amazing chest after just eight weeks, but you will have new lean muscle mass everywhere else too.

CONTENTS
About the book 10
Workout structure 14
Know your muscles 16
Chest introduction 18
Chest in detail 20
How muscles grow 22
Muscle actions 24
Getting started 26
Workout checklist 28
Tracking your progress 30
Workout variables 32
Warm-up 36
Glossary 38
Q&A 4
Weeks 1-2
Introduction 44
Workout tables 48
Exercises 52
Weeks 3-4
Introduction 64
Workout tables 68
Exercises 72
Weeks 5-6
Introduction 84
Workout tables 88
Exercises 92
Weeks 7-8
Introduction 104
Workout tables 108
Exercises 112
Finishing touches 124
NUTRITION
Introduction 128
Seven food rules 130
Carbohydrates 134
Meal plan 136
SUPPLEMENTS
Q&A 140
Muscle builders 142
Health boosters 144
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Running and Fat Burning for Women

Running and Fat Burning for Women by Barbara Galloway

This is the ultimate guide for women who want to improve their health and fitness by getting into running.”Running and Fat Burning for Women” is packed with expert advice from former Olympian Jeff Galloway and his wife Barbara, dealing with everything from how to get started and keep motivated, to the process of fat deposition and burning.

Read This First!  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
You’re in Control  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
A Positive Relationship With Food  . . . . . . . . . . . . . . . . . . . . .12
Gentle Exercise Is the Key  . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Women’s Issues  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Women-Specific Exercise Issues  . . . . . . . . . . . . . . . . . . . . . . .26
Heroes: Women Like You Who Burned It Off . . . . . . . . . . . . . .44
Fabulously Full Figured?  . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Family and Friend Issues  . . . . . . . . . . . . . . . . . . . . . . . . . . . .58
Getting Kids or Adults Into Exercise  . . . . . . . . . . . . . . . . . . . .59
Eating with a Purpose  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64
Understanding Fat Accumulation & Burn-off  . . . . . . . . . . . . . .66
Your Fat Burning Tool Kit  . . . . . . . . . . . . . . . . . . . . . . . . . . . .72
Managing the Calorie Budget  . . . . . . . . . . . . . . . . . . . . . . . . .76
The Eating Plan: Meal by Meal  . . . . . . . . . . . . . . . . . . . . . . . .80
Practical Eating Issues  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88
Good Blood Sugar = Motivation  . . . . . . . . . . . . . . . . . . . . . .94
Nutrition Advice from Nancy Clark . . . . . . . . . . . . . . . . . . . . .97

Exercise Is Fun! If You Stay in the Fat-burn Zone . . . . . . .105
What Do You Need to Get Started?  . . . . . . . . . . . . . . . .106
The Best Fat Burning Exercises  . . . . . . . . . . . . . . . . . . .112
Your First Week – How to Begin and Continue . . . . . . . .114
Training Program: The Next 3 Weeks . . . . . . . . . . . . . . .121
The Next 22 Weeks  . . . . . . . . . . . . . . . . . . . . . . . . . . .125
How to Burn Up to 65 Pounds a Year  . . . . . . . . . . . . . .128
Eating For Exercise  . . . . . . . . . . . . . . . . . . . . . . . . . . . .131
Motivation  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .139
No More Excuses  . . . . . . . . . . . . . . . . . . . . . . . . . . . . .140
How to Get Motivated and Stay Motivated  . . . . . . . . . .144
Tips & Techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . .148
The Correct Shoe Can Make a Huge Difference  . . . . . . .150
Walking Form and Shuffling  . . . . . . . . . . . . . . . . . . . . .154
The Galloway Run-Walk-Run Method  . . . . . . . . . . . . . .158
Staying Injury Free  . . . . . . . . . . . . . . . . . . . . . . . . . . . .161
Troubleshooting  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .167
How Do I Start Back when I’ve Had Time Off?  . . . . . . .167
It Hurts! Is it just a Passing Ache, or a Real injury?  . . . .168
No Energy Today  . . . . . . . . . . . . . . . . . . . . . . . . . . . . .170
Side Pain  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .171
I Feel Great One Day … but not the Next . . . . . . . . . . . .171
Cramps in the Muscles  . . . . . . . . . . . . . . . . . . . . . . . . .173
Nausea or Diarrhea  . . . . . . . . . . . . . . . . . . . . . . . . . . .175
Headache  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .176
Should I Exercise when I Have a Cold?  . . . . . . . . . . . . .177
Street Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .178
Dogs  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .180
The Clothing Thermometer . . . . . . . . . . . . . . . . . . . . . .182
What Does the Research Say?  . . . . . . . . . . . . . . . . . . . .184
Products That Enhance Exercise  . . . . . . . . . . . . . . . . . .189
Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .197

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Weight Training for Strength and Fitness

Weight Training for Strength and Fitness provides a reasonably detailed look at the entire spectrum of strength training. The beginner will find the material enlightening and very helpful in designing programs as well as considering which direction his or her training might go after the beginning stages have been completed. The intermediate to advanced student, teacher, or coach will enjoy the thorough coverage of the subject. Of particular interest to the reader are the concepts presented in the body building and high-level strength training sections. By reading and studying the entire text, you will have a thorough understanding of strength and strength fitness.

Chapter One is a brief presentation of the history of strength building which includes attitudes toward strength in ancient times, Olympic lifting, powerlifting, bodybuilding, strength research, and strength fitness. Significant time periods in strength history are referred to as eras, an approach that makes the subject both enjoyable and manageable.

  Chapter Two contains a review of many current theories in strength training. A review of current muscle contraction theory is followed by a discussion of fiber types, motor units, summation, and synchronization. Other discussions include strength curves, strength training equipment, and speed of contraction while lifting. Overload, called here progressive loading, and set-repetition combinations for optimal strength and fitness are discussed. Periodization or cycling is discussed in detail using Selyes’ General Adaptation Syndrome as the basis. Delayed muscle soreness, rest or recovery between sets, and exercises and ergogenic aids (particularly androgenic-anabolic steroids) are thoroughly described.

Chapter Three is devoted to weight training and physical fitness. A look at the general fitness level of Americans is followed by a suggestion to exercise by doing something enjoyable. A suggestion that being physically fit has many dimensions, including aerobic fitness, strength, muscular endurance, flexibility, and proper body composition (attention to proper nutrition), ends this chapter.

  Chapter Four examines strength fitness exercise bodybuilding and body sculpting. Strength fitness exercise is the workout for the masses. Example programs are presented. Working to momentary muscular failure is discussed as is working at or close to fatigue levels. Two bodybuilders are followed through a day’s routine to get an idea of the intensity of their workouts. Muscular hypertrophy and body types are examined.

Chapter Five examines the strength training of athletes, Olympic weightlifters, and powerliftersall are considered among those engaged in high-level strength training. Specificity of training, both physiological and biomechanical, is discussed along with strength and athletic performance. The reader should not expect that increased strength will automatically result in increased ability in one’s chosen sport. However, strength profiles for success in any sport can be developed; and one for an international class discus thrower is presented. Plyometric exercise is also thoroughly covered. Competitive lifting, which includes descriptions of the lifts and training programs, is presented for both the Olympic and powerlifter.

  In Chapter Six, beginning and advanced periodized weight training programs (three-phase) are outlined. These represent excellent examples of workouts to follow.

Chapter Seven describes the execution of a number of strength training exercises. The primary muscles involved in each exercise are identified. A skeletal view of the muscles is presented at the end of the chapter.

Chapter Eight is useful as a gauge of personal ability. There is no claim to extreme reliability or validity. These criteria may be used to understand where one stands relative to standards developed over a period of time.

From ancient to modern times, from the once-per-week fitness advocate to the intense competitive lifter who trains three times per day, from scientific theory to ”just lift and you’ll get stronger,” this book covers strength training in a complete and unique manner. May all who read this text learn from it as well as enjoy its benefits.

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Prayfit Your Guide To a Healthy Body and a Stronger Faith in 28 Days

Training Your Faith and Your Body

Using Faith to Lose Weight

Training Your Faith

I often suggest to people that they pair up with a workout partner who is stronger and further along in his or her sport, in order to be stretched beyond their normal limits. For that reason, Jimmy Page, my friend, ordained minister and counselor, has laid the foundation of faith between the covers of PrayFit. His heart and love for the Lord, and his biblical insight, will be a reservoir for you, as they have been for me. Listen as he describes his perspective on the importance of daily quiet time with God, in his own words:

For years, I thought I could grow spiritually and become a man of God by going to church on Sunday, getting in a quick, five-minute devotion in the morning and praying over my meals. I regularly compared where I was spiritually with others, and since I was also leading a Bible study and was involved in men’s ministry at my church, I figured I was in better shape than most in my pursuit of God.

But the reality was this—most of the time I was just playing around with my faith. I didn’t spend enough time with God to actually grow or experience significant life change.

What I was doing was the equivalent of a spiritual warm-up. I rarely, if ever, got to the training part! And I certainly didn’t have much of a plan. As a result, I had the appearance of godliness without much transformational experience. I had a great reputation, but my words lacked wisdom, my attitude lacked humility, my heart lacked compassion and my life lacked power. What I’ve found is that my experience is pretty common. In fact, there’s a good chance that you’ve felt this way as well and may even be experiencing this right now.

In 1 Timothy 4:7-8, Paul says, “Train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” In other words, physical training is good, but spiritual training is better. And I believe the two go hand in hand. Paul is making the case that if you want to grow spiritually, if you want to be changed on the inside, you will have to train.

For many of us, our spiritual life probably mirrors our physical. We make resolutions and have good intentions to get in shape. We get off to a good start with exercise and eating better, and we even start to feel so good that we wonder why we ever stopped the last time. We see results, and our friends even tell us that they see a difference. They even ask what we’re doing because they want what we have—energy, enthusiasm, weight loss and strength. And then, almost inevitably, the chaos of life gets in the way and we get derailed. In order to get stronger in our relationship with God, it’s going to take a sacrifice of time, effort and energy. Can you even imagine what life might look like if we put as much time and energy into “spiritual exercise” as we do the physical?

I have personally experienced the life-changing power of God’s Word, and I know you will too. Join us as we do whatever it takes to reconnect with God, renew our mind and refresh our soul.

Thanks, brother. And so, with Page’s help, we’ve created a spiritual training program that gives you what you need each day to grow closer to Jesus. With PrayFit, you will read the life-changing Word of God. You will be pushed to take a clear look at your life, to let God reveal areas that need change, and then to put these biblical principles into practice. You will have an opportunity to pray and record your thoughts and even memorize key verses that encourage your faith to grow.

On each page, you’ll encounter these elements in clearly laid out sections:

1. The Exercise: A daily reading followed by a broader study designed to help you get more out of Scripture.

2. Pastor’s Point: A question—or two, or three—designed to provoke thought on the day’s reading and what it might tell you about God’s will for your life. This section will also include additional verses that further illustrate the day’s lesson.

3. Walking with Him: Consider this your spiritual exercise for the day. This faith-based directive will help you take steps toward a deeper relationship with the Lord.

4. Journal Space: Use this space to jot down your reaction to that day’s reading, lay out goals or to note interesting points about the study that you’d like to revisit.

Training Your Body

PrayFit is all about daily decisions. In fact, the PrayFit philosophy that we’ve designed is built on the foundation of minute-by-minute, day-by-day decisions. The mere fact that you’re reading the words on this page is a testament to your God-given, strive-to-be-better nature. Somewhere deep inside your gut you’ve made a decision: You’re going to take back your health. And now that you’re committing to make better food choices and spend a few minutes training the inner and outer man, you might be asking yourself, “Where do I start?” We understand.

Step into the magazine aisle of your local bookstore and you’re immediately hit with informational vertigo. Shelves littered with specialized fitness publications stretch into the distance, straining under the weight of the latest trends, fads and gimmicks. Head to the Web and you find more of the same. Those who are looking to simply trim a few inches off of their waistline or add a little muscle to their frame quickly become discouraged—not knowing which route is best, they rationalize that it is perhaps easier to never begin. Fitness, sadly, is one instance where the availability of info can be more a hindrance than a help.

The plain truth is that you don’t need an expensive trainer, a pricey gym membership or even a subscription to an industry magazine. It is, as ever, about simplicity, consistency, progression and effort. Put those fundamentals together, as we do in PrayFit, and your body will respond in kind.

So go with your gut, because we’ve got your back. You’ve stepped over the line; the decision has been made. It’s time to get PrayFit.

Simplicity

The best type of exercise is the kind that you will continue to do. And right at the top of the list for exercise that you will not continue to do is the complicated kind. No one sticks to a scheme that is replete with so many twists, turns and techniques that it’s hard to keep it all straight. The good news is that you don’t have to. Basic bodyweight movements use plenty of musculature, building a solid groundwork of strength for whatever goals you may have beyond these 28 to 56 days. PrayFit walks you through a basic, easy-to-follow routine that you can do in your living room—with zero equipment and even less hassle.

Consistency

People think that you have to perform some kind of activity every day to start effecting change in your appearance, health and vitality. While that’s ideal, it’s not entirely true. On this program, we’ll ask you to challenge yourself physically four days per week—Monday, Tuesday, Thursday and Friday—for four weeks. Looking at it that way, you are only exercising 16 days out of a month. If you’d like to infuse other activity into your calendar over the course of these 28 to 56 days, be our guest. But the prescribed, bare-bones program laid out here will be plenty for you to handle if you’re going full steam, particularly if you’re new to exercise or are returning from a long layoff.

Progression

There is no understating the importance of progression when it comes to changing the body. You must remember: The body will only change to the level it is stressed. Loosely translated: If you keep challenging yourself, your body will keep getting stronger, fitter, leaner and faster. The PrayFit program revolves around daily progression. During each workout, you’ll aim to beat your previous results, both in total reps and in time. For example, if in yesterday’s workout, you completed 10 incline push-ups, 20 bodyweight squats and 30 crunches in, say, 5 minutes and 32 seconds, you’d want to do at least 11 incline push-ups, 21 bodyweight squats and 31 crunches in today’s workout—in under 5 minutes and 32 seconds. And each week will build on the week before by adding new exercises and additional rounds of work. (For an illustration of how this works, see page 26.)

Effort

Your best effort today is your baseline goal for the next. Each workout is a chance to build on what you did last time. You’d be surprised what you can do when you strive for “just one more.” The body, you’ll remember, is the Lord’s handiwork, and while we are each uniquely crafted, we all have enormous capacity to give a greater effort in all we do. This all-out attack on your previous best will keep you motivated and accountable. And when you start to see the reps climbing and your times falling, you’ll be thankful you didn’t hold anything back. Besides, these workouts are all very short in nature—likely topping out at 20 to 30 minutes for most people by the final week—so every second, every rep is even more valuable. Remember: Halfhearted efforts will, without fail, produce halfhearted results.

 

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