Strong Curves

Author : Bret Contreras
Publisher : Victory Belt Publishing
Page : 782 pages
File Size : 41,6 Mb
Release : 2013-04-02
Category : Sports & Recreation
ISBN : 9781628602357

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Strong Curves by Bret Contreras Pdf

This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility. Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence. Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe. Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.

Author : Bret Contreras,Glen Cordoza
Publisher : Victory Belt Publishing
Page : 608 pages
File Size : 53,9 Mb
Release : 2019-09-17
Category : Health & Fitness
ISBN : 9781628603460

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Glute Lab by Bret Contreras,Glen Cordoza Pdf

WALL STREET JOURNAL BEST SELLER IMPROVE YOUR PHYSIQUE, BUILD LEAN MUSCLE, AND INCREASE STRENGTH For more than twenty years, Bret “the Glute Guy” Contreras has been on a quest to improve human performance, focusing his research on the gluteus maximus, the largest muscle in the human body. What started as an effort to improve his own weak, flat backside quickly evolved when he discovered the wide range of functional movements to which the glutes contribute. Properly trained glutes not only help you lift heavier, jump higher, sprint faster, and swing harder but also help prevent knee, hip, and lower back pain and injuries. Bret went on to earn a doctorate in sports science and is now known as one of the world’s foremost experts on strength and physique training. After helping thousands of people reach their strength goals and achieve their ideal physique in his world-renowned training facilities, Bret brings you Glute Lab, which pulls his field-tested and scientifically proven methods and techniques together into an all-in-one glute training system that will help you develop leaner, rounder, stronger, higher-performing glutes. This all-encompassing guide explains why glute training is important for health and performance, how the glutes function, what critical role they play in the body, and how to design the optimal training program to accomplish your aesthetic and performance goals. This book offers thirty-six weeks of programming and several training templates for those who want to dive right in, breaking down each technique with step-by-step photos and descriptions. Bret also reveals the most common faults people make when performing these movements and offers hundreds of tips for getting the most out of every training session. You can implement his system in your local gym or even in the comfort of your own home. Glute Lab is more than just a book on glute training. These principles and methods can help you maximize muscle growth and strength, improve body composition, overcome training and physique plateaus, train around injuries and discomfort, determine ideal training frequency and exercise selection, design periodized programs, and so much more. In short, this book gives you the tools to make strength and physique gains and design balanced programs that cater to a wide range of goals and work for your entire body. Whether you’re a regular person looking to improve your appearance, an athlete looking to boost your performance, a physique competitor or bodybuilder looking for an edge over the competition, a powerlifter looking to increase your strength, a CrossFitter inspired to gain knowledge, a personal trainer interested in offering your clients cutting-edge training techniques, or a physical therapist looking to improve your clients’ health, Glute Lab will equip you with the information you need. In this book you will learn: The fundamentals of optimal glute training The anatomy and function of the glutes How to select exercises based on your physique and training goals How to perform the most effective exercises for sculpting rounder, stronger glutes Variations of the hip thrust, deadlift, and squat exercises Sample training templates and splits that cater to different training goals and preferences How to implement advanced methods into your training routine Diet strategies to reach weight loss and body composition goals Sample glute burnouts and templates Twelve-week beginner, intermediate, and advanced full-body training programs with a glute emphasis How to design your own customized training programs How to overcome plateaus in training, strength, and physique

Author : Bret Contreras
Publisher : Human Kinetics
Page : 225 pages
File Size : 44,7 Mb
Release : 2013-09-06
Category : Science
ISBN : 9781450429290

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Bodyweight Strength Training Anatomy by Bret Contreras Pdf

Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy presents 156 unique exercises that work every muscle in the body. Detailed anatomical artwork accompanies step-by-step instructions for performing each exercise anytime, anywhere, without the need for equipment or machines.

Author : Shelley Darlington
Publisher : Fair Winds Press
Page : 178 pages
File Size : 53,5 Mb
Release : 2024-01-02
Category : Cooking
ISBN : 9780760385265

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The Strong Curves Cookbook by Shelley Darlington Pdf

Build strength, trim fat, and feel great with over 100 delicious low-carb, high-protein recipes from certified personal trainer and nutritionist Shelley Darlington. Shelley Darlington, host of the popular YouTube channel Strong Curves, embraces the idea that strong is the new skinny. Today, more and more women are stepping off their treadmills and embracing the weights section at the gym, recognizing that an active, consistent strength-training regimen is the best way to promote health, longevity, and mobility—to feel strong, healthy, and sexy at every stage of life. But a solid workout plan is only half the equation. To get the most out of your time at the gym, you need a diet and meal plan that supports your strength-training, muscle-building goals. And for that, The Strong Curves Cookbook has you covered with quick, easy, and nutritious meals, snacks, drinks, and even a few treats. Rooted in a low-carb, high-protein, animal-based philosophy that prioritizes whole foods and clean eating, the book is divided into three sections: Pre-Workout, Post-Workout, and Rest Days. Each section includes recipes for breakfast, lunch, dinner, snacks, sweets, and drinks, so you’ve got plenty of options for every stage of your workout plan. Whether you’re looking to prep your body for a good sweat session, refuel post-gym, or maximize recovery on your off-days, Shelley delivers with a healthy, flavorful recipes like: Vanilla Protein Chia Pudding Salmon and Cream Cheese Roll-Ups Pork San Choy Bao Grilled Prawn and Zucchini Salad Turkey and Rice Stuffed Peppers Pork Egg Roll in a Bowl Pesto Deviled Eggs Cottage Avocado Bowl Chocolate Malt Collagen Shake Sweet Potato Brownies Adrenal Support “Cocktail” And more! The book also includes helpful background on the nutritional science of building muscle, primers on the three main macros, lists of pantry staples, time-saving cookware, and appliances, tips for adjusting your diet and workout plan for your monthly cycle, and other helpful information so you can head into the kitchen—and the gym—fully prepared to up your fitness game. Whether you’re an experienced, long-term weight lifter or just starting to incorporate strength into your fitness journey, The Strong Curves Cookbook will help you get results: lose weight, build strength, and feel great all day, every day.

Author : Elia Winters
Publisher : Carina Press
Page : 283 pages
File Size : 48,7 Mb
Release : 2020-07-28
Category : Fiction
ISBN : 9781488076305

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Hairpin Curves by Elia Winters Pdf

“RITA award winner Winters crafts an insightful second-chance romance that works all the better for the wish fulfilment of its premise.” —Publishers Weekly Megan Harris had hopes of seeing the world, but at twenty-five she’s never even left Florida. Now a wedding invitation lures her to Quebec . . . in February. When her ex-friend Scarlett offers to be her plus-one (yeah, that’s a whole story) and suggests they turn the journey into an epic road trip, Megan reluctantly agrees to the biggest adventure of her life. A week together in a car is a surefire way to kill a crush, and Scarlett Andrews has had a big one on Megan for years. The important thing is fixing their friendship. As the miles roll away, what starts as harmless road-trip games and rest-stop dares escalates into something like intimacy. And when a surprise snowstorm forces Megan and Scarlett to hunker down without the open road as distraction, they’ve got a bigger challenge than making it to the church on time: facing the true nature of their feelings for each other.

Author : Sohee Lee
Publisher : Human Kinetics
Page : 256 pages
File Size : 54,7 Mb
Release : 2017-06-15
Category : Sports & Recreation
ISBN : 9781492586616

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Eat.Lift.Thrive. by Sohee Lee Pdf

Eat healthy. Exercise. Be happy. It sounds easy enough, so why is it so difficult? Because as millions of women know, it’s not easy. There are challenges and obstacles, and health programs are not one size fits all. Sohee Lee understands, because she’s faced the challenges and overcome them. As a trainer, presenter, and author, she’s shared her experiences and helped others establish healthy relationships with food and exercise for long-term results. In the book Eat. Lift. Thrive. she empowers you with tools and strategies to make your own change. You will learn how to identify issues that are holding you back and what you can do to get back on track. You’ll find motivation, exercise, and advice. And you’ll learn how to • incorporate Lee’s Living Lean Guidelines to make your diet work around your life, rather than the other way around; • perform her Primary Strength Movements and integrate them into an effective workout program; and • adjust your routine to maintain the results you’ve achieved. Eat. Lift. Thrive. also provides you with a structured, easy-to-follow 12-week training program. The program can be scaled according to your training experience, time commitment, and goals; it’s completely customizable to ensure that your changes are lasting. This book is designed to be different. By the time you’re finished, you’ll be an expert at moderation and will say goodbye to extremes in dieting. You can have your cake and eat it too—and enjoy it!

Author : Jean-Pierre Serre
Publisher : CRC Press
Page : 203 pages
File Size : 48,9 Mb
Release : 1997-11-15
Category : Mathematics
ISBN : 9781439863862

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Abelian l-Adic Representations and Elliptic Curves by Jean-Pierre Serre Pdf

This classic book contains an introduction to systems of l-adic representations, a topic of great importance in number theory and algebraic geometry, as reflected by the spectacular recent developments on the Taniyama-Weil conjecture and Fermat's Last Theorem. The initial chapters are devoted to the Abelian case (complex multiplication), where one

Author : Marysol James
Publisher : Createspace Independent Publishing Platform
Page : 238 pages
File Size : 53,5 Mb
Release : 2013-04-15
Category : Electronic
ISBN : 1484127994

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Dangerous Curves by Marysol James Pdf

Jax Hamill is a man who has changed his life - with lots of hard work and even more dumb luck. He's left the hell of his younger and wilder days behind, and now he has a bar, a house, a truck, and a motorcycle. Oh, and all the casual sex in a bar back room that a man like him may desire. Jax lives his carefree life for 'now', and keeps things 'temporary'. At least he did...until she threw everything he thought in to question. Sarah Matthews is a woman who would love to change her life in some ways. By default and sheer bad luck, she juggles a staggering number of responsibilities, both personal and professional. She's single, stressed, and seriously in need of some fun. If only she could escape her overly-scheduled, vanilla life, and cut loose... just for a little while. When Jax and Sarah decide to get together - just temporarily and just for fun - it changes both of their lives for the better. But when a man from Sarah's past returns, it changes everything for the worse. In fact, it couldn't be worse. As Sarah fights to come back to him, Jax is forced to confront the kind of person he was, who he is now, and the kind of man that he wants to be... both for Sarah, and for himself.

Author : Alana Collins
Publisher : Rockridge Press
Page : 0 pages
File Size : 43,9 Mb
Release : 2020-06-30
Category : Health & Fitness
ISBN : 1646116127

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Strength Training Over 40 by Alana Collins Pdf

Improve your quality of life with this over 40 strength program There are many reasons to maintain and build muscle mass. Metabolism levels, hormonal health, and even a sharper mind are all connected to the strength of your muscles, tendons, and joints. But most importantly, maintaining mobility as you age is essential to your quality of life. Resistance training can help you continue to move freely throughout your life for years to come. Inside Strength Training Over 40, you’ll find detailed, realistic goals within a training program you can stick with. Focused on well-balanced, full-body training, you’ll be able to increase muscle mass with or without gym access. This six-week comprehensive strength training program prioritizes safety with effective, easy tutorials and illustrations to help guide you to a stronger, better you. Strength Training over 40 is: Flexible—You can customize or modify your workout, making adjustments that work for you. This program adapts to gym or home, even small spaces like apartments. Motivational—A positive, non-critical voice infuses the book. Weekly inspirations, goals, and self check-in worksheets will help keep you on track and committed to your program. Safe—Tutorials and safety tips help you get the most out of each exercise without putting your body at risk. Step-by-step workout instructions and less intense alternatives are available to fit your current fitness level needs. Sustain overall health when you build total body strength with Strength Training over 40.

Author : Sugar Jamison
Publisher : St. Martin's Paperbacks
Page : 368 pages
File Size : 54,9 Mb
Release : 2013-08-27
Category : Fiction
ISBN : 9781466826281

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Dangerous Curves Ahead by Sugar Jamison Pdf

DANGEROUS CURVES AHEAD Sugar Jamison Ellis Garrett is dumping her critical boyfriend, opening a plus-size clothing store, and starting a blog—all to spread the word that fashion shouldn't require a size-two body, and happiness should allow for the occasional cupcake. Or two. But is indulging fantasies about her sister's long-ago ex, the still-hunky Michael Edwards, biting off more than she can chew? Mike must be losing his detective's touch. He doesn't recognize Ellis when he bumps into her at Size Me Up, and he certainly doesn't remember his ex-girlfriend's outspoken sister being so irresistible. Her curves are indeed dangerous—and so is her wit. Could it be that Ellis is his Perfect Fit? One thing's for sure: Mike will make it his sworn duty to find out...

Author : Emmanuel Salami,Emmanuel Salami Bsc
Publisher : Unknown
Page : 66 pages
File Size : 46,9 Mb
Release : 2018-03-20
Category : Electronic
ISBN : 1980612439

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The Science Of: Glute Building by Emmanuel Salami,Emmanuel Salami Bsc Pdf

I often get members at gyms I have worked at asking, what exercises are best for developing the glutes or our asking how often they need to squat to develop their glutes or should they be using glute resistance bands when they perform squats and will performing certain exercises give them a produce a better result. I even get asked recommendations about machinery and which glute trainer is most effectiveThese questions are all understandable, there are countless opinions about the best exercises and training styles that end up leading to overall confusion. This book looks at the training of the gluteus maximus (or just the butt or booty as it's better known to my clients) from a scientific stand point using peer reviewed studies to eliminate opinions and simply look at methods that have been proven by research.The books touches on squats and whether they are really to go to, touches on the hip thrust and why it might be bio-mechanically superiorwe have succinctly and concisely gathered the research and presented them in one convenient location to give you an understanding of what exercises are shown to be superior for building the glutes.This book can be used as a guide on glute workout for women but athletes (men and women) can also benefit from this book as a lot of sporting action and movement uses power generated from the hips which of course is mechanized by the gluteus maximus.We have included a 6-week glute training program.

Author : Bimal Roy
Publisher : Springer Science & Business Media
Page : 306 pages
File Size : 54,8 Mb
Release : 2000-11-29
Category : Business & Economics
ISBN : 9783540414520

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Progress in Cryptology - INDOCRYPT 2000 by Bimal Roy Pdf

This book constitutes the refereed proceedings of the First International Conference on Cryptology in India, INDOCRYPT 2000, held in Calcutta, India in December 2000. The 25 revised full papers presented were carefully reviewed and selected from a total of 54 submissions. The book offers topical sections on stream ciphers and Boolean functions, cryptoanalysis: stream ciphers, cryptanalysis: block ciphers, electronic cash and multiparty computation, digital signatures, elliptic curves, fast arithmetic, cryptographic protocols, and block cipher and public key cryptography.

Author : Kristin Lauter,Francisco Rodríguez-Henríquez
Publisher : Springer
Page : 385 pages
File Size : 50,9 Mb
Release : 2015-08-15
Category : Computers
ISBN : 9783319221748

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Progress in Cryptology -- LATINCRYPT 2015 by Kristin Lauter,Francisco Rodríguez-Henríquez Pdf

This book constitutes the proceedings of the 4th International Conference on Cryptology and Information Security in Latin America, LatinCrypt 2015, held in Guadalajara, Mexico, in August 2015. The 20 papers presented were carefully reviewed and selected from 49 submissions. They were organized in topical sections named: cryptographic protocols; foundations; post-quantum cryptography; symmetric key cryptanalysis; we still love pairings; curves in cryptography; and cryptographic engineering.

Author : Christopher Day
Publisher : Routledge
Page : 320 pages
File Size : 40,8 Mb
Release : 2007-07-11
Category : Architecture
ISBN : 9781136373725

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Places of the Soul by Christopher Day Pdf

Revised to incorporate the changes in opinions and attitudes since its first publication, the second edition of 'Places of the Soul' has brought Christopher Day's classic text into the 21st century. This new edition of the seminal text reminds us that true sustainable design does not simply mean energy efficient building. Sustainable buildings must provide for the 'soul'. For Christopher Day architecture is not just about a building's appearance, but how the building is experienced. 'Places of the Soul' presents buildings as environment, intrinsic to their surroundings, and offers design principles that will open the eyes of the architecture student and professional alike, presenting ideas quite different to the orthodoxy of modern architectural education. Christopher Day's experience as an architect, self-builder, professor and sculptor have all added to the development of his ideas that encompass issues of economic and social sustainability, commercial pressures and consensus design. This book presents these ideas and outlines universal principles that will be of interest and value to architects, builders, planners and developers alike.

Author : V. K. Saxena
Publisher : Krishna Prakashan Media
Page : 238 pages
File Size : 40,6 Mb
Release : 2002*
Category : Astrology and architecture
ISBN : 8179330990

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Geo energy by V. K. Saxena Pdf