How to lose fat, gain muscle and stay in shape without wasting ridiculous amounts of time in the gym even if you’ve never touched weights before
Do you know that physically inactive people start naturally losing muscle after their 30s?
Do you worry that after reaching midlife you will never feel and look like you used to be?
Do you want a simple and minimalist workout to finally have your fitness under control?
Regardless of your age or sex, you can build muscle and functional strength while optimizing your health without having to waste your time or money for the gym membership, expensive trainers and magic supplements.
Whether you are just getting started or have been training your entire life, Strength Training over 40 has you covered.
In Strength Training over 40 you will discover
How to get the results you want with the least amount of effort
Why cardio is a waste of time
Simple six exercises (+18 alternatives) to get into shape in no time
Simple and sustainable workout you can do even at home without gym equipment
Minimalistic workout plan that will save you several hours a week compared to traditional split workouts
How to adjust workout if you have specific goals (building muscle, strength or endurance)
Progression methods to make ensure that you are always advancing in your fitness goals
Suggestions how to make your workouts less intensive or more challenging depending on your fitness level needs
7 tips how to increase your workout motivation
Practical tips on proper nutrition without counting calories
A no-BS guide to supplements that’ll save you hundreds if not thousands of dollars on useless (and sometimes even dangerous) pills, powders, and potions
Author(s): Smith, Michael; Body You Deserve
Series: 3 books in 1
Year: 2022
Language: English
Commentary: Strength Training over 40 + Macro Diet + Healthy Eating For Men
Pages: 592
Tags: Strength Training over 40 + Macro Diet + Healthy Eating For Men
Table of Contents
Book #1: Strength Training Over 40
Introduction
Chapter 1: Why You Can't Skip Exercise
Chapter 2: Why Cardio is a Waste of Time
Chapter 3: You Will Need A lot of Exercise Equipment, Won't You?
Chapter 4: Master the Moves
Chapter 5: The Principles of Weight Training
Chapter 6: The Ultimate Workout Plan
Chapter 7: Recovery
Chapter 8: Essential Nutrients
Chapter 9: Consistency is Key
Chapter 10: FAQs
Conclusion
Book #2: Macro Diet
Introduction
Chapter 1: What Is the Macro Diet?
Chapter 2: Understanding the Main Food Groups
Chapter 3: How to Figure out Your Macros?
Chapter 4: Tracking Your Macros
Chapter 5: Meal Planning
Chapter 6: FAQs About the Macros Diet
Chapter 7: Recipes
Breakfast and Brunch Recipes
1. Tomato Basil Omelet
2. Cranberry Vanilla Oatmeal
3. Sheet Pan Breakfast
4. Breakfast Parfait
5. Avocado Toast
6. Banana and Almond Butter Oatmeal
7. Strawberry Cheesecake Overnight Oats
8. Apple Overnight Oats
9. Blueberry Chia Seed Smoothie
10. Breakfast Hash
11. Savory Waffles
12. Green Eggs
Poultry Recipes
13. Chicken Salad
14. Blackened Chicken Avocado Power Bowl
15. Buffalo Chicken
16. Garlic Butter Chicken Meatballs with Cauliflower Rice
17. Spicy Ground Turkey and Green Bean Stir—Fry
18. Pita Pepperoni Pizza
19. White Bean Turkey Chili
20. Brown Rice Bowl with Turkey
21. Greek Turkey Burgers
22. Lentil Sausage Stew
23. Orzo Chicken Salad with Avocado Lime Dressing
24. Chicken Quinoa Bowl
25. Sweet Potato and Broccoli Chicken
26. Chicken Parmesan
Fish and Seafood Recipes
27. Poached Fish in Tomato Basil Sauce
28. Lemon Roasted Salmon with Sweet Potatoes and Broccolini
29. Fish Tacos
30. Mediterranean Couscous with Tuna and Pepperoncini
31. Teriyaki Shrimp Sushi Bowl
32. Honey Soy Shrimp and Broccoli
33. Thai Coconut Curry Shrimp Noodle Bowls
34. Salmon and Sweet Potato Grain Bowls
35. Spring Salad with Tarragon Vinaigrette
36. Salsa Spaghetti with Sardines
37. Chickpea Tuna Lettuce Wraps
38. Salmon with Creamy Smashed Potatoes
39. Shrimp and Avocado Quinoa Bowl
40. Shrimp Pad Thai
Beef and Pork Recipes
41. Skillet Pepper Steak
42. Sheet Pan Marinated Steak Tips with Veggies
43. Cheeseburger Skillet
44. Egg Roll Bowls
45. Pork Chops and Vegetables
46. Lentil Kielbasa Soup
47. Pistachio Crusted Pork Tenderloin with Apple and Escarole Salad
48. Steak and Potatoes
49. Flank Steak Gyros with Quick Pickles
50. Beef fajitas
51. Jalapeño Popper Burgers
52. Pork and Bok Choy Stir—Fry
53. Pork Steaks with Roasted Summer Squash Salsa
54. Orecchiette Pasta
Vegetarian Recipes and Salads
55. Greek Couscous Salad
56. Vegan Quinoa Salad
57. Mango Avocado Salad
58. Crispy Sesame Tofu with Zucchini Noodle
59. Cauliflower Shawarma Grain Bowl
60. Creamy Spinach and Feta Cheese Tortilla Wraps
61. Coconut Red Curry with Chickpeas
62. Roasted Veggies and Lentils Bowl
63. Spicy Tomatoes and Spinach Pasta
64. Black Bean Quesadillas
65. Flatbread Pizza
66. Green Goddess Salad with Chickpeas
67. Spiced Cauliflower and Chickpea Salad
68. Black Bean Salad
Snack Recipes
69. Baked Spicy Chicken Wings
70. Coconut Pineapple Shrimp Skewers
71. Rainbow Collard Wraps with Peanut Butter Dipping Sauce
72. Crispy Parmesan Garlic Edamame
73. Devilled Eggs
74. Rosemary Roasted Almonds
75. Bruschetta
76. Potato Soup
Side Dish
77. Healthy Mashed Sweet Potatoes
78. Roasted Vegetables
79. Roasted Brussels Sprouts
80. Sautéed Broccoli Stir Fry Recipe with Garlic
81. Stuffed Delicata Squash
82. Sesame Green Beans
83. Eggplant Parmesan
84. Vegetables Stuffed Tomatoes
Dessert Recipes
85. Chocolate Chia Pudding
86. Chocolate Orange Protein Ball
87. Chocolate Ice Cream
88. Brownie
89. Birthday Cake Shake
90. Gluten—Free Protein Lava Cake
91. Pumpkin and Peanut Butter Cup
92. Eggless Chocolate Mousse
93. Black Forest Banana Split
94. Marsala Poached Figs Over Ricotta
95. Summer Berry Pudding
96. Grilled Apples with Cheese and Honey
97. Avocado Ice Cream
98. Strawberry Nice Cream
99. Strawberry and Mango Sundae
100. Old—Fashioned Fruit Crumble for Two
Conclusion
Book #3: Healthy Eating for Men
Introduction
Chapter 1: With Maturity, These Problems Can Sneak Up on You
Chapter 2: Can Healthy Eating Turn Your Health Around?
Chapter 3: What Should I Eat
Chapter 4: What Should I Drink
Chapter 5: Micronutrients and Supplements
Chapter 6: Healthy Eating in Practice
Chapter 7: Lifestyle Tips for Maximum Success
Chapter 8: Easy and Delicious Recipes for Your Optimal Health
Breakfast Recipes
Breakfast Recipe #1- Spicy Apple Oatmeal with Egg
Breakfast Recipe #2 - Homemade Hot Muesli
Breakfast Recipe #3 - Overnight Oat Muesli
Breakfast Recipe #4 - Hearty Turkey Bacon and Eggs
Lunch Recipes
Lunch Recipe #5 - Chickpeas, Greens Salad & Tuna
Lunch Recipe # 6 - Grilled Salmon with Brown Rice
Lunch Recipe #7 - Greek Chicken Salad
Lunch Recipe #8 - Steamed Mussels with Quinoa
Lunch Recipe #9 - Vegetarian Split Pea Soup
Lunch Recipe # 10 - Fast Tuna Over Whole Grain Pasta
Lunch Recipe #11 - Split Pea Soup (with meat)
Dinner Recipes
Dinner Recipe #12 - Steamed Fish with Potatoes and Tomatoes
Dinner Recipe #13 - Italian Meatballs and Spaghetti
Dinner Recipe #14 - Steamed Shrimp with Tomatoes and Pasta
Dinner Recipe #15 - Chicken Scaloppine Marsala Sauté with Polenta
Dinner Recipe #16 - Mediterranean Fish Stew
Dinner Recipe #17 - Mediterranean Grilled Chicken over Spinach
Dinner Recipe #18 - Steamed Seafood Mix with Tomatoes and Pasta
Conclusion
