Contents

Introduction: The Truth of the Matter ix

^PART D FACTS

1 What Your Personal Trainer Forgot to Tell You 3

2 Introducing the Big Six 13

3 The Building Blocks of Muscle 29

^PART

TECHNIQUES

4 The Best Muscle-Building System for Almost Everybody 51

5 Warming Up 64

6 Flexibility 73

7 The Aerobics Myth 78

EXERCISES

8 Squat 91

9 Deadlift 101

10 Lunge 118

11 Push 128

12 Pull 145

13 Twist 162

14 Combo Moves 179

^PART

PROGRAMS

15 How to Choose the Right Program for You 191

16 Charting Your Progress 202

17 Break-In Program 207

18 Fat-Loss Programs 210

19 Hypertrophy Programs 220

20 Strength Programs 235

NUTRITION

21 Weight Control Made Easy 253

22 Clean Eating 267

23 Long-Haul Lifting 285

Notes Index

287 295

Cross Fit To Drop The Fat

Cross Fit To Drop The Fat

You're About To Discover The Fitness Phenomenon That Will Have You Dropping Body Fat Like Never Before. Cross Fit Is Changing The Way We See Fitness.

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