Download PDF by Mark Verstegen: Core Performance Women Burn Fat and Build Lean Muscle

By Mark Verstegen

Всемирно известный тренер Марк Верстеген обучил лучших спортсменов и бесчисленное количество простых людей прийти к лучшей форме за всю свою жизнь и что не мало важно без травм. Он много лет занимается разработкой свой системы для широкого круга клиентов, в своей книге он показывает этапы построения мышечной массы, сжигания жира, увеличивая силу и выносливость. Впервые, Марк выпустил книгу специально для женщин.
Данная кинга поможет вам развить правильное мышление для достижения успеха, представляя модель питания и принципы разработки своего тренировчного плана, чтобы гарантировать результаты. Существенной частью системы автора является его целенаправленный подход к правильному восстановлению мышц, что помогает спортсменам использовать полностью всё тренировочное время и предотвратить травмы.
Значительную часть книги занимают правила питания, которые не являются диетой в обычном смысле понимания, а скорее должны стать стилем жизни. Так же книга содержит фотографии с подробным описанием каждого упражнения.

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Additional resources for Core Performance Women Burn Fat and Build Lean Muscle

Example text

I know I need to change my nutritional habits, but I can’t seem to get star ted. ___ 14. I eat differently when I am alone than when I am around other people. ___ 15. When I am busy I tend to skip meals or forget to eat. ___ 16. I let my emotions be an excuse for changing the way I eat. ___ 17. I tend to overeat when there is no limit to the food available. ___ 18. I always seem to wait till the last minute to start a project. ___ 19. I feel like I am constantly eating between dinner and bedtime.

I know I need to change my nutritional habits, but I can’t seem to get star ted. ___ 14. I eat differently when I am alone than when I am around other people. ___ 15. When I am busy I tend to skip meals or forget to eat. ___ 16. I let my emotions be an excuse for changing the way I eat. ___ 17. I tend to overeat when there is no limit to the food available. ___ 18. I always seem to wait till the last minute to start a project. ___ 19. I feel like I am constantly eating between dinner and bedtime.

Apples, red or green Apricots Avocados Bananas Blueberries Broccoli Brussels sprouts Carrots Cauliflower Cucumbers Edamame Grapefruits Grapes, red Green beans Kale Kiwis Oranges Pears Bell peppers, green, red, yellow Romaine lettuce Spinach Strawberries Sweet potatoes Tofu Tomatoes PHARMACY Calcium with vitamin D for women Fish oil capsules Krill oil (if preferred instead of fish oil) Multivitamin Whey protein powder or meal replacement powder (such as EAS Myoplex) Rice protein BEVERAGE AISLES Coffee, regular and decaf Powdered beverages (such as Crystal Light) Juices, 100% juice, no sugar added Tea (green, white, and black) Water, bottled Wine, red SERVING SIZES VEGETABLES: 1 cup raw leafy vegetables, ½ cup cooked or raw vegetables, ¾ cup vegetable juice, ½ cup cooked dry beans FRUITS: 1 medium fruit (1 medium apple or 1 medium pear), ½ cup canned or chopped fruit, or ¾ cup fruit juice BREADS AND CEREALS: 1 slice of bread, 1 cup ready-to-eat cereal, ½ cup cooked rice or pasta PROTEIN: 3-4 ounces meat (size of a deck of cards) FATS: 1 tablespoon olive oil, 2 tablespoons peanut butter, handful of nuts DAIRY: 1 cup milk, ½ cup cottage cheese, 1 ounce or 1 slice of cheese The Costco Diet?

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