Mastering the Life Plan: The Essential Steps to Achieving Great Health and a Leaner, Stronger, and Sexier Body - Softcover

Life, Jeffry S.

Softcover

ISBN 10: 1451699026 ISBN 13: 9781451699029

Verlag: Atria, 2014

Inhaltsangabe

As both a “next step” and a “jumpstart” to Dr. Jeffry Life’s New York Times bestselling health plan for men, this is an easy-to-follow primer from an author whose message is “life-changing” (Suzanne Somers).

In his New York Times bestseller, The Life Plan, Jeffry Life combined proven science with an appealing message—it’s never too late to transform your body. Today, at seventy-five years of age, with an unbelievably toned torso and biceps that even a twenty-something would envy, he’s living proof that his program of exercise, nutrition, and hormone optimization has extraordinarily powerful and lasting results.

In Mastering the Life Plan, Dr. Life distills this bestselling program into a simpler format that men of any age can customize for their individual needs. Offering new exercises in all fitness domains, meal plans and recipes that make weight loss a breeze, the latest information on hormone optimization, new success stories, and much, much more, this book is the key to achieving a happy, youthful, sexually satisfying life. And for those who already follow his regimen, Dr. Life offers groundbreaking new advice for the “next step.”

Mastering the Life Plan is essential for every man looking to take charge of his health now and for the future. Says entrepreneur and life coach Anthony Robbins, “Dr. Life lives and breathes a paradigm of health, vitality, and fitness—men everywhere would be smart to follow his example.”

Über diesen Titel

Über die Autorin bzw. den Autor

Jeffry S. Life, M.D., Ph.D., is the bestselling author of The Life Plan and Mastering the Life Plan. At a vibrant seventy-five years old, he is in great shape, still practicing medicine, and at the top of the healthy aging field. In 2012 Men’s Fitness magazine chose him as one of the top twenty-five fittest men in the world. He has been featured in The New York Times, Los Angeles Times, and Esquire magazine, as well as national TV shows, including The Doctors, Steve Harvey, and The Dr. Phil Show. His private practice is located in Las Vegas, Nevada, where he lives. His website is DrLife.com.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

Mastering the Life PLan

Contents

Introduction: Taking Control of Your Health

PART ONE

MASTERING THE LIFE PLAN FOR HEALTHY EATING

CHAPTER 1

The Life Plan Philosophy

CHAPTER 2

The Life Plan Diets

CHAPTER 3

My Favorite Foods

Breakfast

Yogurt Breakfast Crunch (Bhd, Fbd, Hhd)

Vegan Breakfast Skillet (Bhd, Fbd, Hhd)

Cottage Cheese and Fruit Salad (Bhd, Fbd, Hhd)

Poached Egg with Smoked Salmon (Bhd, Fbd)

Lunch

Fresh Mushroom Salad (Bhd, Fbd, Hhd)

Open-Faced Veggie Sandwich (Bhd, Fbd, Hhd)

Mazatlan Shrimp with Salsa (Bhd, Fbd, Hhd)

Tomatoes Stuffed with Chicken Salad (Bhd, Fbd, Hhd)

Dinner

Not So Naked Chicken (Bhd, Fbd)

Quinoa Tabbouleh (Bhd, Fbd, Hhd)

Turkey Stir-Fry (Bhd, Fbd)

Tempeh Tagine (Bhd, Fbd, Hhd)

Shake Variations

Chocolate Peanut Butter Shake

Berry Banana Shake

Blueberry Vanilla Shake

Strawberry Banana Protein Shake

Chocolate Almond Protein Shake

Chocolate Almond Peanut Butter Shake

Ultimate Breakfast Protein Shake

CHAPTER 4

Supplementing the Life Plan Diets

PART TWO

MASTERING THE LIFE PLAN WORKOUTS

CHAPTER 5

The Life Plan Flexibility, Core, and Balance Workout

Dr. Life’s Pilates Routine

Exercise 1: Hamstring Stretch

Exercise 2: Piriformis Stretch

Exercise 3: Standing Quad Stretch

Exercise 4: Quad Stretch

Exercise 5: Double Leg Circles

Exercise 6: Adductor Stretch

Exercise 7: It Band Stretch

Exercise 8: Full Roll-Up

Exercise 9: Supine Ab Series

Exercise 10: Single Leg Extension for Abs

Exercise 11: Double Leg Extension for Abs

Exercise 12: Back Extensions

Exercise 13: Lunges

Traditional Balance Exercises

Step up Balance

Single Leg Balance

Single Leg Squat

Single Leg Toe Touch

Core/Abdominal Training

Plank

Opposite Arm Leg Reach

Supermans

CHAPTER 6

The Life Plan Resistance-Training Workout

At The Gym Exercise Descriptions

Chest

Dumbbell Bench Chest Press

Machine Chest Press

Incline Dumbbell Bench Press

Decline Dumbbell Bench Press

Machine Fly

Upper Back

Lat Pulldown

Seated Row

Pullups

Middle Back

Barbell Row

Dumbbell Row

Shoulders

Overhead Dumbbell Press

Machine Overhead Press

Dumbbell Lateral Raise

Reverse Fly

Legs

Barbell Squats

Leg Press

Leg Extensions

Seated Leg Curls

Biceps

Preacher Curl

Dumbbell Curl

Barbell Curl

Machine Curl

Triceps

Triceps Pushdown

Dumbbell Overhead Extension

Weighted Dips

Core

Ab Machine

The Life Plan Resistance Home/Travel Workout

Plank Opposite-Arm-Leg Reach

Abdominal Crunch

Quadruped Opposite-Arm-Leg Reach

Bicycle Crunch

Resistance Band Crunches

Resistance Band One-Arm Flies

Resistance Band Pushups

Resistance Band Lat Pulls

Resistance Band Rear Delt Fly

Resistance Band One-Arm Rear Fly Lateral Raise

Resistance Band Overhead Press

Resistance Band Squats

Resistance Band Lunges

Resistance Band Side Steps

Resistance Band Triceps Extensions

Resistance Band Biceps Curls

CHAPTER 7

The Life Plan Cardio Workout

The Post-Cardio Static Stretch Routine

Neck Stretch

Upper Back Stretch

Shoulder Stretch

Thoracic Spine Stretch

Lower Back Stretch

Hip Flexor Stretch

Quad Stretch

Outer Thigh Stretch

Details zur Ausgabe

• Verlag: Atria
• Erscheinungsdatum: 2014
• Sprache: Englisch
• ISBN 10: 1451699026
• ISBN 13: 9781451699029
• Einband: Taschenbuch
• Anzahl der Seiten: 304
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: Simon and Schuster Netherlands BV; info@simonandschuster.nl; ; Herculesplein 96; Utrecht; 3584 AA; Niederlande