به یک حیوان تبدیل شو: راهنمای بدون حاشیه برای قوی شدن، کاهش چربی و ساخت عضله

"Do not pray for an easy life, pray for the strength to endure a difficult one" – Bruce Lee How should I train? What diet should I follow? Can I build muscle while losing fat? I tried everything, why this book will work? This guide shows you the proven and hard way to build muscle, get strong, and stop wasting your time at the gym! No BS! Who is this book for? This book has a single purpose - turn you into a BEAST! It will remove the BS and get you real results. Be warned - it will be HARD! It is written for the regular gym goer that wants to get stronger, build muscle and lose some fat. You might have a job (including a side-hustle), family (including kids), and just enough money to spend on a gym membership card. The time you have might be your limiting factor. Still, you should be able to reserve 10-12 hours/week for the gym. - You are a woman or a man between 18 and 60 years old - You are ready to stick with it until results start showing up (it might take time) - You are healthy and cleared for doing resistance training by your healthcare professional - You want to be the best version of yourself - You want to lose weight and/or build muscle - You are not afraid of putting hard work - You DO NOT want to spend crazy amounts of cash on supplements - You DO NOT want to win bodybuilding or powerlifting events (that would require much more optimized/prioritized approach) - You DO NOT have massive amounts of time to spend in the gym Table of Contents Becoming a Beast Who are you? TL;DR (of the whole book) The secret Practice over theory Train, don't exercise Man or a woman? Do you just want to lose fat? Should you sleep at the gym to get results? Will you achieve your goals? Is weight training dangerous? Can you lose fat only from specific body parts? Can you build muscle only on specific body parts? Should you take Performance-enhancing drugs (PEDs)? Who is this book for? Why I started lifting? Training Is there a perfect program? Should you use a set of routines and stick with them? How many sets and reps should you do? Should you train 1 muscle group per week? How long should you rest? Training hard Progressive overload Excercise selection How to warm up? How to choose your weight? Should you do cardio? Should you hire a coach? Can you build muscle without lifting heavy? Will you be stronger? High bar vs Low bar squat/Sumo vs Conventional deadlift Equipment Diet How to calculate your macros? How many calories are in one gram of fat, carbohydrate, or protein? What your goals should be? How fast/slow should you change your body weight? How can you tell you're making progress? Eating healthy vs eating for results How often should you eat? Can you lose fat and build muscle at the same time? Its all about the calories How to count calories? What food should you eat? You need that protein Should you cycle between bulking and cutting? Should you go Keto (or another diet)? How much water should you drink? What supplements should you take? Consistency Motivation Dealing with injuries Hitting a plateau Keep your diet going You will fuck up Keep learning Your journey starts now Got more questions? Practical tips People to follow Resources