-
Building and Strengthening Muscles
- Improving Health Longevity and Staying Fit
- Narrated by: Owen Ashley
- Length: 2 hrs and 45 mins
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Publisher's summary
Before beginning a muscle-building program, it is critical to understand its purpose. Muscle is simply the tissue in our body that provides us with the necessary power to move in various directions. As bodybuilders, our primary focus is on skeletal muscle. What exercises can we perform to improve our bodies and increase muscle? It is critical to remember that each individual has a unique body mass.
We will be unable to acquire the body we desire if we continue to read Body-building magazines. We must approach the entire process differently. That is a way that is both appropriate and advantageous to us. The technique you should take to muscle gain is staged and detailed in the many procedures to be followed.
Muscles must be exercised to be strengthened. This necessitates weight training. You can begin with modest weights and gradually increase them. The objective is to push oneself outside of one's comfort zone. If you believe you can easily bear certain weight, it's time to increase it.
It is always preferable to grow muscles with a barbell or dumbbell rather than a machine. Free weights are safe to use since they take advantage of the body's natural movements. They are also effective since they demand your balance and control weight, which aids in muscular growth. Additionally, they are useful and adaptable.
These exercises require the simultaneous usage of numerous muscles. This is crucial if you intend to begin muscle growing. Pull-ups and chin-ups need you to bear your weight. They are the best upper body and muscle mass strength training. Barbell rows are another technique that helps strengthen your upper back, lower back, lats, and traps.
The bench press is a very popular bodybuilding technique that assists muscle and strength development. This workout helps you increase strength in your upper body. Additionally, it engages the front shoulder and triceps muscles. The overhead press is another exercise that is beneficial for muscular building. It works out the entire body. Each shoulder head receives an equal amount of labor. Dips are another series of exercises that put your upper body through stress, hence building muscle.
Squats are a critical component of your muscle-building routine. Additionally, they work out the entire body. Squats, deadlifts, barbell rows, bench presses, and dips should all be included in your fitness plan. This would provide an opportunity to work out the entire body.
A newbie requires additional time to recover from fitness routines. Appropriate sleep, rest, nutrition, and water to drink are necessary.
Your diet should include a suitable amount of protein, carbohydrates, vegetables, fat, and fruit. They contain vitamins and minerals that will assist you in recovering much more quickly.
Consume more food to gain weight. Additionally, meals should be spread evenly throughout the day. Protein should also be a part of your diet. They are critical in assisting you in maintaining and building muscle mass.
However, the most critical aspect to consider is perseverance. Do not surrender.
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Story
For active women, menopause hits hard. Overnight, your body doesn’t feel like the one you know and love anymore—you’re battling new symptoms, might be gaining weight, losing endurance and strength, and taking longer to bounce back from workouts that used to be easy. The things that have always kept you fit and healthy just seem to stop working the way they used to.
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great info but....
- By k2 on 10-07-22
By: Stacy T. Sims, and others
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Triathlon: Winning at 70.3
- How to Dominate the Middle Distance
- By: Dan Golding
- Narrated by: John Gagnepain
- Length: 5 hrs and 55 mins
- Unabridged
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Triathlon: Winning at 70.3 is dedicated to all triathletes who are thinking about stepping up to the middle distance. 70.3 Half Ironman training requires quite a different approach to the shorter distances, and to be successful, a more professional approach to training is required. Do not set yourself up for failure on race day! Simply doubling your Olympic distance training will not work. Those who do this will struggle. Do not be one of these! 70.3 triathlon is a serious step up and preparation is key.
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Not for Audible
- By jim stratford on 03-17-19
By: Dan Golding
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Walking Your Way to Weight Loss
- A Simple Two-Part Approach to Becoming Fitter, Healthier, and Happier in 49 Days
- By: HealthFit Publishing
- Narrated by: Brian Pederson
- Length: 3 hrs and 51 mins
- Unabridged
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Regular walking allows your body to burn more calories, boosting your weight loss and bringing with it a whole host of extra benefits—to both physical and emotional health. In fact, if you were to gradually build just 3 hours of walking into your week, you could lose up to 25 percent more body weight in 12 weeks than you would by dieting alone. There couldn’t be a more straightforward way to lose weight and build fitness. And the beauty is you can tailor it to suit your lifestyle irrespective of age, gender, fitness, wealth, or social positioning.
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THIS IS A MUST READ!!!
- By The Audiobook Reviewer on 01-10-23
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Weight Lifting Is a Waste of Time
- So Is Cardio, and There’s a Better Way to Have the Body You Want
- By: Dr. John Jaquish, Henry Alkire
- Narrated by: Phoenix Phillips
- Length: 5 hrs and 38 mins
- Unabridged
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Fitness may be the most failed human endeavor, and exercise science has missed some obvious principles that, when enacted, will turn you into the superhuman that you've always wanted to be. Authors Dr. John Jaquish and Henry Alkire explore the science that supports this argument and present a superior strength-training approach.
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Mostly sales literature
- By Michael Mitchell on 01-02-21
By: Dr. John Jaquish, and others
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1:59
- The Sub-Two-Hour Marathon Is Within Reach - Here’s How It Will Go Down, and What It Can Teach All Runners About Training and Racing
- By: Philip Maffetone, Bill Katovsky
- Narrated by: LJ Ganser
- Length: 7 hrs and 18 mins
- Unabridged
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What will it take to run a marathon in less than two hours? The world's fastest times for the marathon have been dropping since the distance of 26.2 miles was made official nearly one hundred years ago. But after a noticeable decline that occurred for a half century, the times, while still edging lower, have stalled several minutes north of two hours for the past decade. For the first time, 1:59 examines what it will take for an elite distance runner to go subtwo hours.
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All things Maffetone in a tidy package.
- By Brian L. Quarton on 04-25-15
By: Philip Maffetone, and others
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The First 20 Minutes
- Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer
- By: Gretchen Reynolds
- Narrated by: Karen Saltus
- Length: 9 hrs and 6 mins
- Unabridged
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Every Wednesday, Gretchen Reynolds singlehandedly influences how millions of Americans work out. In her Phys Ed column for The New York Times, she debunks myths, spurs conversation, and creates arguments among her readers by questioning widely held beliefs about exercise. Expanding upon her popular columns, Reynolds tackles the questions we all have and (sometimes) ask about exercise.
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A great read, but a little too carb centric.
- By Simon on 08-30-12
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Training for the New Alpinism
- A Manual for the Climber as Athlete
- By: Steve House, Scott Johnston, Mark Twight - foreword
- Narrated by: Roger Wayne
- Length: 13 hrs and 17 mins
- Unabridged
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Steve House, world-class climber and Patagonia ambassador, and Scott Johnston, coach of US national champions and World Cup Nordic skiers, translate training theory into practice to allow you to coach yourself to any mountaineering goal. Applying training practices from other endurance sports, House and Johnston demonstrate that following a carefully designed regimen is as effective for alpinism as it is for any other endurance sport and leads to better performance. They deliver detailed instruction on how to plan and execute training tailored to your individual circumstances.
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Superb
- By Harri on 04-18-19
By: Steve House, and others
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Runner's World Complete Book of Running
- Everything You Need to Run for Weight Loss, Fitness, and Competition
- By: Amby Burfoot
- Narrated by: Daniel Thomas May
- Length: 13 hrs and 29 mins
- Unabridged
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The sport of running is ever changing, be it the shoes we wear or the goals we set, the training methods we use or the role models we emulate. But there is one constant: For 40 years, Runner’s World magazine has been recognized worldwide as the leading authority on running. Now the collective wisdom of the most savvy running writers, coaches, and editors can be found in Runner’s World Complete Book of Running.
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There's no reason to fear starting lines.
- By Cynthia on 07-03-16
By: Amby Burfoot
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ROAR
- How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
- By: Stacy T. Sims PhD, Selene Yeager
- Narrated by: Vanessa Daniels
- Length: 8 hrs and 35 mins
- Unabridged
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Because most nutrition products and training plans are designed for men, it's no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology.
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lost me at no intermittent fasting
- By Danielle hammond on 06-01-20
By: Stacy T. Sims PhD, and others
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The TB12 Method
- How to Achieve a Lifetime of Sustained Peak Performance
- By: Tom Brady
- Narrated by: Tom Brady, Jonathan Todd Ross
- Length: 6 hrs and 55 mins
- Unabridged
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In this new edition of The TB12 Method, Tom Brady further explains and details the revolutionary training, conditioning, and wellness system that has kept him atop the NFL at an age when most players are deep into retirement. Brady - along with the expert Body Coaches at TB12, the performance lifestyle brand he cofounded in 2013 with Alex Guerrero - explain the principles and philosophies of pliability, a paradigm-shifting fitness concept that focuses on a more natural, healthier way of exercising, training, and living.
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It Works
- By scott on 11-26-17
By: Tom Brady
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80/20 Triathlon
- Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels
- By: Matt Fitzgerald, David Warden
- Narrated by: David Warden
- Length: 4 hrs and 41 mins
- Unabridged
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A breakthrough program for triathletes - beginner, intermediate, and advanced - showing how to balance training intensity to maximize performance - from a fitness expert and elite coach. Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity.
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Engaging, scientific based and accessible.
- By Rebecca Warden on 01-11-19
By: Matt Fitzgerald, and others
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The One-Minute Workout
- Science Shows a Way to Get Fit That's Smarter, Faster, Shorter
- By: Martin Gibala, Christopher Shulgan
- Narrated by: Sean Pratt
- Length: 6 hrs and 33 mins
- Unabridged
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Finally, the solution to the number-one reason we don't exercise: time. Everyone has one minute. A decade ago, Martin Gibala was a young researcher in the field of exercise physiology - with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise
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Good Science, Repetitive, Misguided on Nutrition
- By David Donohue on 02-22-17
By: Martin Gibala, and others
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The Triathlete's Training Bible
- The World's Most Comprehensive Training Guide, 4th Ed.
- By: Joe Friel
- Narrated by: Brian Arens
- Length: 13 hrs and 39 mins
- Unabridged
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The Triathlete’s Training Bible is the best-selling and most comprehensive guide for aspiring and experienced triathletes. Joe Friel is the most trusted coach in the world, and his proven triathlon training program has helped hundreds of thousands find success in the sport of triathlon. Joe has completely rewritten this new fourth edition of The Triathlete's Training Bible to incorporate new training principles and help athletes train smarter than ever.
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A complete understanding, not a plan.
- By TheMonzySpecial on 05-09-20
By: Joe Friel
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Triathlon for Beginners
- Everything You Need to Know About Training, Nutrition, Kit, Motivation, Racing, and Much More
- By: Dan Golding
- Narrated by: John Gagnepain
- Length: 5 hrs and 1 min
- Unabridged
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Triathlon for Beginners is a complete start-to-finish guide that covers all areas of training and racing, including what you need to know and how to begin; how to understand the jargon of the sport; training rules and techniques; swimming, cycling, and running techniques; race etiquette; and how to get faster and better performances.
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Great first book
- By Soren on 07-11-16
By: Dan Golding
What listeners say about Building and Strengthening Muscles
Average customer ratingsReviews - Please select the tabs below to change the source of reviews.
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- Patrick Kemp
- 05-06-22
Brilliantly explained
Brilliantly explained. He gives great explanations about exactly what muscle building is and what you are actually trying to achieve within your body by lifting weights. So many workout books just presume that you are really into bodybuilding and know this stuff already. This audiobook is nicely done.
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- Jonathan Turner
- 05-06-22
This audible helps me a lot
I tend to steer away from most Workout books and Fitness Program books because I always feel like they are aimed at people who already love bodybuilding and already know what they are doing. But this audible is different. This audible helps me a lot.
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- Ermack John
- 05-08-22
Really helpful
The information covers generally known and safe advice on nutrition, calories, and supplements. It provides a formula for figuring base metabolic rate and covers the importance of rest, warm-ups, balanced muscle groups, and making routines gradually more difficult and varied. Toward the end, the author offers an introductory set of warm-up and muscle-building routines. Really helpful.
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- Hailey Abbot
- 05-11-22
Absolutely amazing audiobook.
Absolutely amazing audiobook for anyone and a must have for beginners. I highly recommend it. It is very organized, and the exercises get more complex incrementally. knowledgeable writer.
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- Meta Edds
- 05-12-22
Recommended!
Really a great book for anyone who wants to approach the world of bodybuilding and is very useful especially for beginners. This book is very informative, well researched and it will motivate you to start now and achieve your goals. Recommended!
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- Jill Tharp
- 05-11-22
Beautiful book.
This book has shown me a lot more exercises and a lot more effective body weight strength information. Already feeling stronger since starting.
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- Phillip Kissinger
- 05-13-22
Inspiring
For those willing to try and improve their bodies, this book is for you. It details everything from diet to working in the gym.
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- Stephanie Wasinger
- 05-13-22
This book really helped me understand the basics
This book really helped me understand the basics of bodyweight training, how to develop good progressions, what to focus on when training, and gave me the knowledge I need to feel confident I chose the right path for me.
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- Shannon Fletcher
- 05-05-22
Simple and helpful!
I loved listening to this audible because it gets straight to the point and flows smoothly from chapter to chapter. I feel like it has already changed my life with the fundamental knowledge that it provides.
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- Grace S Howe
- 05-07-22
wonderful
There is plenty of information on the sleep-muscle connection and what you can do to make sure you are getting enough rest to build muscles. Food—specifically the macros your muscles need—is talked about, as are foods that can stall muscle growth. Even stress and its effect on the muscle are covered. A wonderful, informative guide to anyone starting out.
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