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Body by You: The You Are Your Own Gym Guide to Total Women's Fitness
BURN FAT, NOT TIME
The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women—from the ultra-fit Special Operations trainer and author of You Are Your Own Gym
Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio exercises. Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body .
This quick and easy program will save you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine.
Featuring 120 different exercises in five movement categories—Pulling, Squatting, In-Line Pushing, Perpendicular Pushing and Bending—and with three ascending levels of difficulty, Body by You ensures that you’ll never get bored by the same static workout. And with such a small time commitment—less than one percent of your time every week!—it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.
The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women—from the ultra-fit Special Operations trainer and author of You Are Your Own Gym
Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio exercises. Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body .
This quick and easy program will save you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine.
Featuring 120 different exercises in five movement categories—Pulling, Squatting, In-Line Pushing, Perpendicular Pushing and Bending—and with three ascending levels of difficulty, Body by You ensures that you’ll never get bored by the same static workout. And with such a small time commitment—less than one percent of your time every week!—it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.
180 pages, Paperback
First published January 1, 2013
167 people are currently reading
375 people want to read
About the author
Mark Lauren
21 books46 followersToday, I am an international bestselling fitness author who has prepared over 700 trainees for the extreme demands of the most elite levels of the U.S. Special Operations Community. After winning several teen bodybuilding titles, I started my military career as 1 of 12 out of 100 trainees to graduate the Pararescue / Combat Control Indoctrination Course.
Not long after my military service, I trained and competed all across Thailand in Muay Thai. After two years of dedicated training, I managed to capture the Florida IKF Middleweight Championship and a professional belt in Thailand. My wild journey through physical and mental development has inspired a new approach to fitness that has allowed millions of people to move better without the confines of a gym.
Not long after my military service, I trained and competed all across Thailand in Muay Thai. After two years of dedicated training, I managed to capture the Florida IKF Middleweight Championship and a professional belt in Thailand. My wild journey through physical and mental development has inspired a new approach to fitness that has allowed millions of people to move better without the confines of a gym.
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Displaying 1 - 30 of 59 reviews
March 9, 2013
I liked this much better than his first book,which was far to bootcamp/how big is your ...well you get the picture - for me. This one has plain simple and hard body weight exercises and a simple time management plan to go with it. The diet section is not all about supplements and eating 5 almonds or 10 pieces of lettuce. It too is simple and common sense. I actually have no excuse now not to get into better shape. Darn it!
August 14, 2016
A dearth of affordable gyms has led me to look for alternative options and as this was the only body weight (or calisthenics) book I could find at my local library, this is where I'm starting.
The author of this book has spent some time training members of the military and despite a book created specifically for woman, he still ends up with a bit of the macho attitude that can go with that.
As per usual with every exercise book I read, I skimmed the beginning pep talk portions. Honestly, I already have the book in my hands and I'm reading it, I don't need the sales pitch.
The plan itself seems to be relatively easy to follow, it is possibly more complicated than I was expecting with interval times and creative items needed to complete the exercises. I was thinking more of Charles Atlas on the beach rather than doors and tables. There are only 5 types of exercises, with progressively difficult versions as you get stronger. The sets are minimal and the entire workout would take less then 30 minutes, 3 days a week as recommended.
I have entirely ignored the nutritional advise at the end of the book as it was not what I was interested in.
The author of this book has spent some time training members of the military and despite a book created specifically for woman, he still ends up with a bit of the macho attitude that can go with that.
As per usual with every exercise book I read, I skimmed the beginning pep talk portions. Honestly, I already have the book in my hands and I'm reading it, I don't need the sales pitch.
The plan itself seems to be relatively easy to follow, it is possibly more complicated than I was expecting with interval times and creative items needed to complete the exercises. I was thinking more of Charles Atlas on the beach rather than doors and tables. There are only 5 types of exercises, with progressively difficult versions as you get stronger. The sets are minimal and the entire workout would take less then 30 minutes, 3 days a week as recommended.
I have entirely ignored the nutritional advise at the end of the book as it was not what I was interested in.
April 18, 2013
I have lost 94 pounds with diet and exercise since January 2012. I was getting tired of my 2 and a half hours of daily cardio and strength training and would skip for weeks at a time, and my weight loss would slow or stop. I had You Are Your Own Gym but it looked too advanced for me, and I was scared. Then I saw this book. I read through it one evening and was very motivated. Mark Lauren's philosophies on cardio and strength training were refreshing and made sense. I decided to give his program a try for two months. I'm about to start my second week and I'm already seeing the changes in my body. I really like how the exercises progress gradually. There are some really advanced moves in the book that I thought I'd never be able to do, but the way he works you up to them makes it possible. I've already recommended this book to my family and friends. Another positive about the book is that Mark Lauren has a youtube channel and a android/iphone app ($1.99 charge) that shows you exactly how to do the moves if the illustrations aren't enough. This is a very good exercise program.
January 12, 2013
Mark Lauren is my favorite trainer. I follow his methods in my own training, and his work has tremendously influenced my training approach with clients. I like that this book takes the woman's body and the way we gain strength and power into account. Highly recommended!
June 28, 2013
I must first admit that I did not read this cover-to-cover, as I would be hard pressed to read any fitness book in such a manner. A novice exerciser might consider reading the book in its entirety, but I have been around the exercise trend roller coaster for a while and am skeptical of any approach that claims it is the only exercise you'll need to achieve optimal health. A word to the wise novice however: just because the authors despise traditional cardio does not mean you must. The best exercises in my opinion are those that you as an individual enjoy. Also, a newbie should take the nutritional advice with a grain of salt. Want nutritional advice? Read books on nutrition. (And in my opinion, eschew any approach that stigmatizes any micro or macronutrients to achieve lasting weight loss.)
All those disclaimers aside, the section of actual exercises was helpful. I was specifically looking for a book to help me improve my strength doing pull-ups and push-ups, and the respective progressions in the book give me lots of ideas how to strengthen myself for those specific moves. Sorry, authors--for squatting and deadlifting, I'm going to continue to do so with gym weights when it suits me.
All those disclaimers aside, the section of actual exercises was helpful. I was specifically looking for a book to help me improve my strength doing pull-ups and push-ups, and the respective progressions in the book give me lots of ideas how to strengthen myself for those specific moves. Sorry, authors--for squatting and deadlifting, I'm going to continue to do so with gym weights when it suits me.
April 12, 2018
Ich bin jetzt seit 3 Monaten dabei und das will was heißen! Nein, ich habe noch nicht abgenommen, aber das liegt auch daran, dass ich nach wie vor viel zu viele Süßigkeiten esse. Um Gewichtsabnahme geht es mir unter den gegebenen Umständen auch gar nicht. Die Depression ist noch nicht ganz überstanden und ich möchte mich nicht mit zu hoch gesteckten Zielen übernehmen. Daher war und ist das Ziel bisher "nur", wieder einen annehmbaren Fitnessgrad zu erreichen UND überhaupt wieder regelmäßig Sport - in welcher Form auch immer - zu betreiben.
"Fit ohne Geräte für Frauen" ist - was den letzten Punkt betrifft - im Grunde genommen nicht zu toppen: 3 x 30 Minuten Sport pro Woche schafft jeder Depp, der nicht gerade mitten in einer depressiven Phase steckt. Das bezieht mich mit ein. Super an dem Konzept ist zum einen, dass der Sport zu Hause stattfindet. Ich muss mich nicht erst in ein Fitnessstudio oder woanders hin quälen, sondern ich kann meiner Bequemlichkeit nachgeben und daheim bleiben. Dadurch fallen allerlei andere Ausreden weg: denn die 30 Minuten lassen sich wirklich immer einrichten.
Ich habe mich entschieden, jeden Montag, Mittwoch und Freitag die Übungen möglichst vormittags zu absolvieren. Bisher klappt das hervorragend. Sich an den selbst festgelegten Plan zu halten, erweist sich übrigens als vorteilhaft. Die wenigen Male, die ich die Übungen verschoben habe (zum Beispiel auf den Abend), habe ich sie dann letztlich doch ausfallen lassen. Wie auch immer. Plan aufstellen, dran halten, dann läuft's auch einigermaßen.
Wie eingangs erwähnt, habe ich bisher nicht abgenommen. Das ist natürlich schade, aber auf meine Lebensweise (zu wenig Bewegung, zu viele Süßigkeiten) zurückzuführen. Daran ist wahrlich nicht Mark Laurens Buch schuld.
Weshalb es dennoch 5 Sterne von mir bekommt? Weil ich keine Wunder erwarte. Weil das Buch hält, was es verspricht, denn meine Fitness ist definitiv besser geworden. Das merke ich nicht nur daran, dass ich bei den verschiedenen Übungen vorankomme und den Schwierigkeitsgrad erhöhen konnte/kann, sondern auch im Alltag. Ich kann meinen Sohn länger tragen! Ich schwitze nicht mehr so schnell. Treppensteigen fällt leichter. Einkäufe lassen sich leichter tragen. Das sind die kleinen und großen Ergebnisse, die einfach toll sind. Wichtiger noch ist aber: Das Körpergefühl hat sich deutlich verbessert und alles fühlt sich ein bisschen fester an.
Ich werde mir zu gegebener Zeit auch noch die anderen Bücher von Mark Lauren zulegen. Ich bin mir sicher, dass ich mit seiner Methode
1. am Ball bleiben werde und
2. zu gegebener Zeit abnehmen werde.
Hossa!
"Fit ohne Geräte für Frauen" ist - was den letzten Punkt betrifft - im Grunde genommen nicht zu toppen: 3 x 30 Minuten Sport pro Woche schafft jeder Depp, der nicht gerade mitten in einer depressiven Phase steckt. Das bezieht mich mit ein. Super an dem Konzept ist zum einen, dass der Sport zu Hause stattfindet. Ich muss mich nicht erst in ein Fitnessstudio oder woanders hin quälen, sondern ich kann meiner Bequemlichkeit nachgeben und daheim bleiben. Dadurch fallen allerlei andere Ausreden weg: denn die 30 Minuten lassen sich wirklich immer einrichten.
Ich habe mich entschieden, jeden Montag, Mittwoch und Freitag die Übungen möglichst vormittags zu absolvieren. Bisher klappt das hervorragend. Sich an den selbst festgelegten Plan zu halten, erweist sich übrigens als vorteilhaft. Die wenigen Male, die ich die Übungen verschoben habe (zum Beispiel auf den Abend), habe ich sie dann letztlich doch ausfallen lassen. Wie auch immer. Plan aufstellen, dran halten, dann läuft's auch einigermaßen.
Wie eingangs erwähnt, habe ich bisher nicht abgenommen. Das ist natürlich schade, aber auf meine Lebensweise (zu wenig Bewegung, zu viele Süßigkeiten) zurückzuführen. Daran ist wahrlich nicht Mark Laurens Buch schuld.
Weshalb es dennoch 5 Sterne von mir bekommt? Weil ich keine Wunder erwarte. Weil das Buch hält, was es verspricht, denn meine Fitness ist definitiv besser geworden. Das merke ich nicht nur daran, dass ich bei den verschiedenen Übungen vorankomme und den Schwierigkeitsgrad erhöhen konnte/kann, sondern auch im Alltag. Ich kann meinen Sohn länger tragen! Ich schwitze nicht mehr so schnell. Treppensteigen fällt leichter. Einkäufe lassen sich leichter tragen. Das sind die kleinen und großen Ergebnisse, die einfach toll sind. Wichtiger noch ist aber: Das Körpergefühl hat sich deutlich verbessert und alles fühlt sich ein bisschen fester an.
Ich werde mir zu gegebener Zeit auch noch die anderen Bücher von Mark Lauren zulegen. Ich bin mir sicher, dass ich mit seiner Methode
1. am Ball bleiben werde und
2. zu gegebener Zeit abnehmen werde.
Hossa!
June 9, 2016
Besitze dieses Buch nun schon länger und blättere nur ab und zu mal durch. Es ist in Ordnung... Für jemanden der gerade ins Training einsteigt bestimmt auf jeden Fall eine große Hilfe! Aber nicht wirklich empfehlenswert für jemanden der bereits Erfahrungen im Gebiet Fitness gesammelt hat.
Nach dem man es durch die elendige Einleitung geschafft hat (mal ehrlich, mehr Eigenlob geht nicht. Das ging mir tierisch auf die Nerven!) war das Buch recht aufschlussreich, wie gesagt für einen Anfänger wohl eher als für einen Fortgeschrittenen.
Es ist in 3 Teile unterteilt:
Teil 1: Der perfekte Body - kräftig und schlank
Dieser Teil ging mir teilweise ziemlich auf die Nerven und ich habe vieles nur überflogen. Andere mag das vielleicht motivieren, aber ich bin eher dagegen eine einzelne Methode so in den Himmel zu loben, als wäre sie die einzige Möglichkeit. Also hier geht es hauptsächlich um "Motivation"...
Teil 2: Das Trainingsplan
Diesen Teil finde ich recht gut, genaue Anweisungen zur Durchführung sind gegeben und auch viele Möglichkeiten, wenn auch altbekannte. Zum Einstieg, oder generell um "nur" etwas "fitter" zu werden top!
Teil 3: Die Ernährung
Hier wird auch auf die einzelnen Bestandteile eingegangen, ob das einen Anfänger nun verwirrt oder nicht, gehört dazu und ist recht "okay" erklärt.
Das Buch bietet bei den Plänen auch Flächen um einzutragen, nette Idee, aber irgendwann sind die Seiten schnell voll und es lohnt sich eher zu kopieren. Hinten ist eine Liste mit Gründen Wieso man denn gerade kein Sport macht. Finde ich persönlich bisschen doof, weil so eine Liste mich eher demotiviert. Ich schreibe lieber Listen auf denen ich festhalten kann, warum ich es schaffe "fit und gesund" zu werden.
Alles in einem, gutes Buch für Einsteiger, für Fortgeschrittene keine Kaufempfehlung. Und an die Profis - ihr denkt euch sicher euren Teil.
Trotzdem ist es auch mal nett ein Buch zu sehen in dem es nicht ausschließlich um Diätmethode XY geht, sondern um den Sport an sich. Trotzdem ist die sehr dominate Selbstlob Schreibweise ziemlich anstrengend, zumindest für mich.
March 15, 2015
I liked this, although the organization could have been better. There was a lot of flipping back and forth. And there could have been a more explicit explanation of the course of workouts itself. It's like, all of a sudden there are charts with weird terms on it.
Also, 2 photographs are not enough to explain some of the exercises, especially when so much of the efficacy and progress depends on proper form. I was hoping, even expecting, that there would be a series of videos showing them. But his youtube stuff is scattered and nothing is specifically labeled as Body by You (to make it easy to find amidst the men's stuff) (and there are even fan videos of people demonstrating the men's stuff that commentors are thinking the uploaders for citing this same problem) and the bodybyyou.com site advertised in the book is listed as domain-for-sale now. I know these are basic exercises you can look up but you want a. ease of looking up when trying to fit different exercises in the specific time, and b. a reliable authority figure--do you have any idea how many videos there are teaching different squat techniques?
(Update: I realize now some of the exercises had a qr code if you have a smart phone, but the links are broken as of now.)
It's also hard to find a link to pdfs if you want to print out your own cycle worksheets but you can still get them from the publisher's website:
http://content.randomhouse.com/assets...
Also, 2 photographs are not enough to explain some of the exercises, especially when so much of the efficacy and progress depends on proper form. I was hoping, even expecting, that there would be a series of videos showing them. But his youtube stuff is scattered and nothing is specifically labeled as Body by You (to make it easy to find amidst the men's stuff) (and there are even fan videos of people demonstrating the men's stuff that commentors are thinking the uploaders for citing this same problem) and the bodybyyou.com site advertised in the book is listed as domain-for-sale now. I know these are basic exercises you can look up but you want a. ease of looking up when trying to fit different exercises in the specific time, and b. a reliable authority figure--do you have any idea how many videos there are teaching different squat techniques?
(Update: I realize now some of the exercises had a qr code if you have a smart phone, but the links are broken as of now.)
It's also hard to find a link to pdfs if you want to print out your own cycle worksheets but you can still get them from the publisher's website:
http://content.randomhouse.com/assets...
May 30, 2012
You Are Your Own Gym by Mark Lauren is a book written to answer the excuses many people use for not having an active lifestyle. He removes all of the excuses in his book and focus on getting the reader to focus on using his body to maintain an exercise regimen. He does not focus on food and does not offer any quick fixes to fitness. He offers a realistic approach to exercising. What I found interesting about this book is that although he writes that all you need is your body to exercise many of the exercise does require some for of tools like a broom stick, a towel, boxes, etc. etc. so althouh no gym is required you do need some items to complete the exercises. The book is a good read without alot technical terminology. Another great aspect of this book is that it is believeable...there are no before and after touch up photos and no misleading promises. Although some of the authors claims is questionable because some of topics is controversial for example, how much water an individual should drink. If you can get past the slight mixed messages in some areas, this book is a great wealth of konwledge. I recommend it!
April 15, 2018
Logischerweise bin ich noch nicht fertig mit dem Training - aber zumindest ist es vollständig gelesen.
Es gibt einen Punkt Abzug, weil ich die Ernährungsanweisungen hinten im Buch nicht empfehlen kann. Die Anweisungen sind natürlich in jedem seiner Bücher so enthalten - allerdings finde ich sie in vielen Punkten kontraproduktiv - und wenn ich mich bei den vorherigen 90 Tage Challenges daran gehalten habe, nahm ich nur zu. Seine Argumentation ist immer: das sind Muskeln!!!1elf
Nein, sind sie leider nicht. Gewiss muss der Fehler bei mir und der Umsetzung liegen, aber mir hilft einfaches Kalorienzählen und die Reduzierung von Fett in der Ernährung deutlich mehr. (Seine Devise 5 Mahlzeiten am Tag zu gleicher Kalorienzahl und Zusammensetzung UND nur einem Lebensmittel ist schlichtweg nicht ständig möglich. Ich esse generell nur höchstens 3 mal am Tag und nehme erst ab, seitdem ich Fett möglichst reduziere. Oder auch das LowCarb, das ich praktiziert habe - die KH sind nicht mein Feind, aber jeder ist da etwas anders.) Egal. Deswegen ein Stern weniger. Ansonsten kann ich dem Trainingsplan bisher etwas abgewinnen und hoffe bald noch mehr Ergebnisse präsentieren zu können.
Es gibt einen Punkt Abzug, weil ich die Ernährungsanweisungen hinten im Buch nicht empfehlen kann. Die Anweisungen sind natürlich in jedem seiner Bücher so enthalten - allerdings finde ich sie in vielen Punkten kontraproduktiv - und wenn ich mich bei den vorherigen 90 Tage Challenges daran gehalten habe, nahm ich nur zu. Seine Argumentation ist immer: das sind Muskeln!!!1elf
Nein, sind sie leider nicht. Gewiss muss der Fehler bei mir und der Umsetzung liegen, aber mir hilft einfaches Kalorienzählen und die Reduzierung von Fett in der Ernährung deutlich mehr. (Seine Devise 5 Mahlzeiten am Tag zu gleicher Kalorienzahl und Zusammensetzung UND nur einem Lebensmittel ist schlichtweg nicht ständig möglich. Ich esse generell nur höchstens 3 mal am Tag und nehme erst ab, seitdem ich Fett möglichst reduziere. Oder auch das LowCarb, das ich praktiziert habe - die KH sind nicht mein Feind, aber jeder ist da etwas anders.) Egal. Deswegen ein Stern weniger. Ansonsten kann ich dem Trainingsplan bisher etwas abgewinnen und hoffe bald noch mehr Ergebnisse präsentieren zu können.
April 15, 2019
This is my favorite exercise book. It helped me a lot to get into shape. I was already doing cardio but I wanted to add some strength training too. I wasn't ready to use weights yet but with this book you don't need any. You just use your own body to do various exercises. The exercises go through phases...each one starts out simple and as you progress they get more challenging. For some of them you will need something to hold on to though, something sturdy and easy to grip that won't move. This can be a bit challenging but I've made it work in the past by using doorways or the railing on a porch. Even though I've progressed to using free weights now I still do a lot of the exercises in this book. It also only takes ten minutes a day, every other day ( or 3 days a week). This book really works if you stick to the exercises in it!
March 7, 2019
Mark's first book was pretty universal, but the exercises were adjustable and base performance required more strength. This is a lot of the same material adjusted to a woman's typical strength and body composition. He does really adjust his whole take on fitness to a woman's perspective though (vs. military special forces). I'm super impressed with both books.
Mark has super hero like physical fitness. His down to earth guides can take you from a reasonable athlete to a fit and trim comfortable in any activity while eating what you want (sometimes more than you want because you're having trouble getting enough calories).
I can't recommend his recommendations on fitness highly enough for men or for women. Take it seriously, you only get one shot at this life.
Mark has super hero like physical fitness. His down to earth guides can take you from a reasonable athlete to a fit and trim comfortable in any activity while eating what you want (sometimes more than you want because you're having trouble getting enough calories).
I can't recommend his recommendations on fitness highly enough for men or for women. Take it seriously, you only get one shot at this life.
March 23, 2013
I'm just starting out, but the philosophy of this book appeals to me. It's based on You Are Your Own Gym, and from what I gather, I'm not even close to being about to doing the easiest stuff in the original book. I'm beginning of a journey to lose pounds and inches and gain strength and health, and I think this is going to be an important piece of my plan.
April 29, 2013
I'm going to give this a shot. Most of the work I've been doing lately is a 5-6 day a week schedule that is entirely too time consuming with two kids (one in band and one on multiple sports) that require rides to and from their events.
January 2, 2018
"Less than 30 minutes, 3 times a week, for the best body of your life!" No equipment required, (other than your furniture) and no expensive fitness pass. I'm in!
It has progressive exercises in 5 different categories, and you work through them as you can.
It has progressive exercises in 5 different categories, and you work through them as you can.
October 27, 2015
Das Drum-herum ist gelesen. Jetzt geht's an die Übungen. mal sehen ob's was nützt
May 4, 2018
Better organized than most. Writer is a bit on the bombastic side, but there's probably an audience that loves that. Information appears solid.
May 27, 2017
Picked this up for $1.99. Overall, I'd say it was worth it. I really like the exercises and how you can move through them gradually. I like that there's no equipment other than a hand towel (for Let Me Ins and sometimes the squats)--which makes it easy to do these exercises virtually anywhere. If you're one of those people who find doing even a few push-ups too hard--even when you're modifying them--these are a great way to work your way up to them.
The only issue I have with this book is that Lauren makes some stupid comments about cardio. He says not to do it at all--pretty much going against every single doctors' and medical experts' advice ever. Yes, if you do too much cardio, it's possible to burn muscle. You also burn muscle if you eat too little. But let's face it: most of us need SOME cardio. Are resistance training exercises important? Absolutely. But SO many studies have been done that it's pretty safe to say a combination of cardio and resistance training is the best way to go. And a recent study showed that cardio helps your body get rid of fat in your organs. When you're overweight or obese, your liver can store fatty tissue, and that can wreak havoc on your metabolism. And your heart--you need cardio for good heart health. So... just a word to the wise.
I started off with just these exercises for the first two weeks. I didn't feel like I did much at all during my first work out, but the next day, my thigh muscles were so sore I could barely walk down a flight of stairs. But I noticed no difference in how I felt, and I sort of missed riding my recumbent bike. So I started again, and that's when I started to see a change. So for me, a combination of cardio and these resistance training exercises has worked best. The cardio keeps me more alert and has pretty much gotten rid of my mind fog. The resistance exercises have slimmed me down somewhat and have definitely made me stronger.
I knocked off two stars for the cardio comments. I think they're dangerous. But the exercises are really good, and it's great that you don't need special equipment, which makes this a cost-conscious and effective program.
The only issue I have with this book is that Lauren makes some stupid comments about cardio. He says not to do it at all--pretty much going against every single doctors' and medical experts' advice ever. Yes, if you do too much cardio, it's possible to burn muscle. You also burn muscle if you eat too little. But let's face it: most of us need SOME cardio. Are resistance training exercises important? Absolutely. But SO many studies have been done that it's pretty safe to say a combination of cardio and resistance training is the best way to go. And a recent study showed that cardio helps your body get rid of fat in your organs. When you're overweight or obese, your liver can store fatty tissue, and that can wreak havoc on your metabolism. And your heart--you need cardio for good heart health. So... just a word to the wise.
I started off with just these exercises for the first two weeks. I didn't feel like I did much at all during my first work out, but the next day, my thigh muscles were so sore I could barely walk down a flight of stairs. But I noticed no difference in how I felt, and I sort of missed riding my recumbent bike. So I started again, and that's when I started to see a change. So for me, a combination of cardio and these resistance training exercises has worked best. The cardio keeps me more alert and has pretty much gotten rid of my mind fog. The resistance exercises have slimmed me down somewhat and have definitely made me stronger.
I knocked off two stars for the cardio comments. I think they're dangerous. But the exercises are really good, and it's great that you don't need special equipment, which makes this a cost-conscious and effective program.
July 21, 2022
Never having read the original You Are Your Own Gym, I may have had an expectation disadvantage. I really appreciated the beginning of the book which outlined a lot of body mechanics basics I'd forgotten over the years after reading so many articles on the best way to get in shape. And his encouragement to focus on myself now so my future grandchildren don't only remember me in a wheelchair was the perfect mental motivator for me.
But I was disheartened by the actual plan. Complicated isn't even the word. As a recovering couch potato this plan has a few too many hurdles. First is the self-evaluation. You're asked to perform repetitions of the individual exercises in the book until you get to one that's too difficult to determine your starting point. There are five categories of movement with progressive exercises in each category, each to be done with perfect form in multiple sets with specific rest between sets and gaaaaah! This is just too much to figure out and perform and track on my own.
Second is that I assumed my body was all I needed. Nope. A desk, bench, ottoman, flipflops, towel and hotel room door feature prominently in the exercises. There are no doors in my home I feel confident using as a sort of rowing machine or pull up bar. I see the value of these types of exercise but not the way they're presented in the book.
Lastly, many moons ago I was in the military and we didn't do the exercises in this book. Pushups and situps and mountain climbers, yes. One legged squats and "let me ins", no. And we certainly trained more than the 30 minutes/3x a week he pushes on the cover. He fails to mention how important being active all day long really is. A woman who sits at a desk all day and comes home to relax on the couch will probably not get these results with this little bit of time dedicated.
But I was disheartened by the actual plan. Complicated isn't even the word. As a recovering couch potato this plan has a few too many hurdles. First is the self-evaluation. You're asked to perform repetitions of the individual exercises in the book until you get to one that's too difficult to determine your starting point. There are five categories of movement with progressive exercises in each category, each to be done with perfect form in multiple sets with specific rest between sets and gaaaaah! This is just too much to figure out and perform and track on my own.
Second is that I assumed my body was all I needed. Nope. A desk, bench, ottoman, flipflops, towel and hotel room door feature prominently in the exercises. There are no doors in my home I feel confident using as a sort of rowing machine or pull up bar. I see the value of these types of exercise but not the way they're presented in the book.
Lastly, many moons ago I was in the military and we didn't do the exercises in this book. Pushups and situps and mountain climbers, yes. One legged squats and "let me ins", no. And we certainly trained more than the 30 minutes/3x a week he pushes on the cover. He fails to mention how important being active all day long really is. A woman who sits at a desk all day and comes home to relax on the couch will probably not get these results with this little bit of time dedicated.
May 6, 2022
I've never been a fan of gyms or machines when it comes to exercise - outside and using pretty much nothing but my own body has always been the thing that works for me.
When it comes to bodyweight exercises, this program can't really get any better. All of the exercises listed are compound, so you don't have to do a ton of different ones to work out your whole body and they provide a very clear progression from the easiest forms of each 'movement category' all the way up to an advanced form that most people aren't going to be able to do (at least initially).
I am deducting one star because some of the exercises aren't possible either because of space limitations (certain pulling exercises) or body mechanics (::cough:: Hip Raisers ::cough::). When this has happened, I usually just skip to the next exercise in the progression without worrying about whether I can actually do them yet.
I should clarify that while I've had this book for years, I have never 'finished' the program and until now I had not actually read the whole book. I've started/stopped the program many times, but that was due to my own personal struggles rather than any fault of how it is designed.
I will come back and update this review if I ever make it far enough into the program to be able to confidently say whether or not it gives me the strength (and amazing body, lol) the author claims.
When it comes to bodyweight exercises, this program can't really get any better. All of the exercises listed are compound, so you don't have to do a ton of different ones to work out your whole body and they provide a very clear progression from the easiest forms of each 'movement category' all the way up to an advanced form that most people aren't going to be able to do (at least initially).
I am deducting one star because some of the exercises aren't possible either because of space limitations (certain pulling exercises) or body mechanics (::cough:: Hip Raisers ::cough::). When this has happened, I usually just skip to the next exercise in the progression without worrying about whether I can actually do them yet.
I should clarify that while I've had this book for years, I have never 'finished' the program and until now I had not actually read the whole book. I've started/stopped the program many times, but that was due to my own personal struggles rather than any fault of how it is designed.
I will come back and update this review if I ever make it far enough into the program to be able to confidently say whether or not it gives me the strength (and amazing body, lol) the author claims.
March 7, 2021
I started this book feeling really positive about it. The author was saying all the right things and had such a refreshing take on weight loss compared to other books I've read on the topic. However, as someone who is very overweight, once I got to the chapters detailing the workout moves I realised it wasn't a practical option for me. Initially he just spoke about using your body weight as your only piece of "equipment" and while doors and tables don't qualify as equipment either it just isn't a safe way for any heavy person to exercise. There are just too many ways it could go wrong or I could get hurt so I decided it wasn't for me. If you are someone who has maybe only 10-20 pounds to lose or you just want to drop a dress size this could definitely work for you. One good thing about it is that it expertly explains why gym memberships are a waste of money for most people.
January 15, 2020
Книгата съдържа план за упражнения със собствено тегло с постепенно увеличаваща се трудност. Идеална е за хора, които искат да тренират, но мразят фитнесите и са объркани от милионите видеа в ютюб. Извлякох си интересни идеи за упражнения.
Лошото е, че част от упражненията са май само за американски или за селски къщи и не стават за талашитените ни леговища. Изискват стабилни врати със стабилни каси и дръжки или пък здрави дървени маси, от които да висиш. Освен да се пребия зрелищно не знам друго какво бих постигнала у дома. Нямам доверие нито на вратите, нито на мебелите си.
Последната глава е за храненето - ами нищо ново няма в нея.
Лошото е, че част от упражненията са май само за американски или за селски къщи и не стават за талашитените ни леговища. Изискват стабилни врати със стабилни каси и дръжки или пък здрави дървени маси, от които да висиш. Освен да се пребия зрелищно не знам друго какво бих постигнала у дома. Нямам доверие нито на вратите, нито на мебелите си.
Последната глава е за храненето - ами нищо ново няма в нея.
June 3, 2025
Similar to You Are Your Own Gym, but with a differently-structured program that I found easier to understand and to tailor to my own level of fitness. It also only requires three sessions a week rather than four, which suits my schedule better, as I can use my two working-from-home days plus one of the weekend days. Despite the title, both programs can be used by people of any gender; Body By You just spends a bit more time addressing some of the myths about strength training for women.
June 30, 2018
Great Quick Read!
I loved the layout. The style of the writer was straight forward and direct. Everything was easy to understand and supported by facts and data. The pictures are extremely helpful to demonstrate the exercises. Great job!
I loved the layout. The style of the writer was straight forward and direct. Everything was easy to understand and supported by facts and data. The pictures are extremely helpful to demonstrate the exercises. Great job!
April 9, 2019
I think it's very informative and does a good job at addressing some excuses that we use to avoid working out.
I liked that the author provided different variations of some workouts and I'm glad to say that I no longer see myself as a beginner where body weight workouts are concerned.
I liked that the author provided different variations of some workouts and I'm glad to say that I no longer see myself as a beginner where body weight workouts are concerned.
May 24, 2020
Risky
The pictures all look so very risky. It's not worth all the hassle with doing these exercises with doors and furnitures that weren't build for the purpose of exercise. Great ideas but not something I would do.
The pictures all look so very risky. It's not worth all the hassle with doing these exercises with doors and furnitures that weren't build for the purpose of exercise. Great ideas but not something I would do.
January 3, 2019
motivating exercises with increases as get stronger and also nutritional news and include a few menu suggestions
November 11, 2020
Seems like a good concept but the utilization is a joke.
February 14, 2021
cool training program, something to incorporate into the weekly routine :)
Read
March 23, 2022Good books w/ great knowledge!
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