ALL GAIN, NO PAIN: The Over-40 Man's Comeback Guide to Rebuild Your Body After Pain, Injury, or Physical Therapy

If you think you're too old to regain a lean, muscular physique and stay pain-free, then you need to read this book

1,128 215 5MB

English Pages 350 Year 2017

Report DMCA / Copyright

DOWNLOAD FILE

ALL GAIN, NO PAIN: The Over-40 Man's Comeback Guide to Rebuild Your Body After Pain, Injury, or Physical Therapy

Table of contents :
Foreword
The All Gain, No Pain Introduction
SECTION 1: The No Pain, No Gain Myth: Clearing Up The Confusion
1. Bad Advice Got You Here
2. This is Your Caveman Brain on Stress… Any Questions?
3. Our Bodies Have A Lot in Common… Common Patterns That Is
4. If You Keep Breathing Like That Your Body Will Stay That Way
5. Understanding How Pain Works and Why You May Still Hurt?
6. The Wrong Tool for the Job: Stretching Failures and Strength Isn’t the Problem
SECTION 2: The No Pain Principles: Building Resilience
7. The No Pain Principles: Rebuilding Resilience
8. No Pain Principle #1: Know Thyself (Your Self-Assessment)
9. No Pain Principle #2: Better Breathing = Better Movement
10. No Pain Principle #3: Push the Reset Button
11. No Pain Principle #4: Use Supportive Nutrition to Stay Lean and Pain-Free
12. No Pain Principle #5: Rebuild Capacity
13. No Pain Principle #6: Self-Manage Your Stress, Health, and Movement
SECTION 3: The All Gain Principles: Building Resistance
14. How to Build Resistance: The All Gain Principles
15. All Gain Principle #1: Maintain Your Foundation of Resilience
16. All Gain Principle #2: Appreciate Muscle
17. All Gain Principle #3: Manage Intensity to Manage Stress
18. All Gain Principle #4: Emphasize Your Primary Exercises to Maximize Return on Investment
19. All Gain Principle #5: Modify Exercises to Maintain Intensity and Avoid Pain
20. All Gain Principle #6: Measure and Manage Progress
Conclusion: What do I do now?
Appendices
Appendix 1: Understand the All Gain, No Pain Program
Appendix 2: How to warm up for strength training and setting your repetition maximum for Primary Exercises
Appendix 3: The All Gain, No Pain Exercise Menu
Appendix 4: Methods for Rebuilding Capacity
References
Acknowledgements
About the Author
Would you do me a favor?

Polecaj historie