Body by You: The You Are Your Own Gym Guide to Total Women's Fitness

Years ago I was following Mark's other book, You Are Your Own Gym, but I have genetically bad shoulders that I've had surgery on a few times each. I loved YAYOG but I didn't have the muscular strength to handle the even the most basic shoulder exercises. Then I found this book and I love it! The book is geared toward women. That's not just a marketing angle. It's true. Women typically do not have the muscular mass or the ability to grow muscle like men do. It's physiology. The exercises cater to a woman's body. Lighter/easier (compared to YAYOG) upper body exercises that would help them (and me) and me progress naturally and for me, pain free. This book has been a godsend! For the first time in years I have been able to do push-ups without pain or the fear of tearing my shoulders apart. To be honest, this book is geared toward women, and most men will be able to get through most of the upper body progressions fairly quickly but this book is not for the faint-hearted. Most of the advanced exercises would give any person I know (man or woman) a run for their money. I'd also like to add a couple of things that may be of interest... 1. My shoulders are bad. Like tendons popping and moving around bad. Before this book I could not lift my arms straight up without pain and the pop of tendons. Since I started, I have a full range of motion with no pain! That alone has changed my life! 2. I had tennis elbow that had been flaring up for a couple years. Nothing helped and I didn't want surgery. With this book all of that pain has disappeared too. 3. After the first couple of weeks, I started to notice other things like I was feeling better, my mind was clearer, I was walking straighter and I was sleeping like the dead. Not bad for about 75 mins / week. I know this sounds like an infomercial but I really cannot recommend this book enough. This book has really changed my life. Thank you Mark! Once I am done with the progressions in this book I am definitely moving onto Mark's other book: YAYOG. Ladies (and gentlemen who are man enough) buy this book!!!

Here's my opinion on why this book is the real deal... It is working. After 2 weeks I caught several younger men checking out my ass! That hasn't happened in forever at my ripe old age of 48. Why is it working? It's not the diet plan because I did not change my eating patterns. It's the challenging your muscles concept. As he states in his previous book, interval training while far less in time required, delivers far more benefits. Interval training is like sprinting versus jogging. You do it for a short period of time but the health benefits outweigh a long run. (There's no running in this book, but it follows the same concept). I feel like I am finally turning my body around. And, after years of buying tons of other books and videos. These workouts cause a lot of "die-off" if you are familiar with the detox term. So I have been taking a bath with 1 cup of Epsom Salt daily. Known to lower blood pressure vs. spiking it like eating salt can do. Really helps and assists with regular bowels. And for the heavier gal, do this workout and by the time you need to hang from the door, you will be thinner. I have advanced quickly on the bottom moves, but the arm moves are going far slower. Still, it is so nice to be able to lift things easier after 2 weeks. And I feel more erect in my posture. Thank you Mark Lauren for the easier 2nd book for wimps like me. Even if it takes me a year to do a pull- up, I actually have hope that it is achievable. And in just 30 minutes, 3 times a week. Hooya!

I just finished this book and would recommend it to anyone who is disciplined that wants to try a different approach to fitness. I like the fact that the workouts are short and self styled based on his program of 5 core exercise categories, which can be progressed to a more difficult level as your strength and fitness increase. I would not recommend the Kindle edition, I found it tedious scrolling back and forth thru the pages which is necessary in order to develop your individual workout (ie. paperback edition would be easier). Also, I could not download the PDF workout templates that are provided in the book from my Kindle. The book is well written, easy to read and has some interesting discussions about general health and fitness and how Marks program differs from traditional fitness training. One thing I found irritating however was his constant running down of fitness trainers, fitness clubs and the general fitness industry in order to justify his own approach. For example, he implies that because most fitness instructors have never laced up combat boots...they don't know anything about fitness. I know plenty of fitness instructors who are passionate about fitness and have worked hard to earn university degrees in sports science or the like. Not sure what this has to do with being an army grunt running through mud for hours on end? He also states that over 20 million Americans have gym memberships and yet the obesity rates are the highest in history, so therefore gyms and the fitness industry have got it wrong (he doesn't attempt to actually provide any evidence to back up this claim). He also asserts that most women don't like, need or want to go to a gym and that they are better off exercising alone, hence his approach of training at home by oneself is the only way to go. Sorry, but 20 million Americans having gym memberships is evidence that people do actually prefer working out at a gym in a group setting. As a woman who has spent two decades going to all sorts of fitness centres, this is insulting to my intelligence and dedication to fitness as I have loved the experience and have achieved great results. Also, is he forgetting that his own fitness program was developed in the military where he boasts he has trained 'thousands' of soldiers, who are no doubt cajoled, yelled at and subjected to every motivational trick in the military book to get the required results. He doesn't mention anything about soldiers doing this training on their own in their own lounge rooms? So why is he running down the group fitness approach when this is what his own program is founded on? Whilst I agree with Mark that you don't need a gym or fancy equipment or spandex to get great results, I suspect that most people just aren't disciplined enough to work out at home or there are other reasons why a gym is preferable. Otherwise, 20 million Americans would be working out in their lounge rooms. The book has a section on nutrition, however, I feel that because information on nutrition is so widely available, this section would have been better off as a chapter on post workout cool down and stretching, as this is integral to any fitness program and it has been completely ignored, which is strange. I don't know any fitness trainers that would not include a cool down and stretching component in their fitness program, so maybe Mark should visit a gym sometime and learn about the importance of stretching. To sum up, if you can ignore the authors muddled opinions and numerous unsubstantiated claims pertaining to the fitness industry and social behaviour of poor misguided Americans, the book is a great addition to any fitness enthusiasts library.

I have always been quite fit and even swam up to an hour daily until the day my daughter was born. For the first time at age 42 I started feeling stiff when I had to get up, felt weaker and just started feeling age which I had never had before. I tried to work out with weights in the gym but my daughter's demands just did not allow for a regular routine. On top of that, I had suffered from a bad prolapse which made a lot of the weight lifting routines with barbells and dumbbells a no-no. My weight 2.5 years after my daughter's birth was the same as before my pregnancy and in the very health BMI range but I felt like the Pillsbury dough boy. I picked this method because I could cut out all these time consuming trips to the gym and it would not interrupt my routine for a couple of weeks of vacation where the gym is not available. I am 3 weeks into the program. There are 5 categories of exercise types with 25 progressively more difficult exercises for each category. After 3 weeks, I have progressed to level 12 or higher in each category. I feel considerably stronger and fitter and my posture has improved. The author recommends not to use a scale or even a mirror but use your clothes as a more appropriate way of measuring results. Even though I have not done a single sit up, I lost about 2 inches from my waist and the pants just fit better. My husband who does not even notice when I have a major haircut, has commented that he sees more muscle definition. Not too bad for a total of 5 hours or so of working out so far. I don't have a scale, so I can't comment on any weight loss. The program is easy to follow but the exercises are challenging. When I work out on this program, I break a nice sweat and my heart rate goes up. I definitely need a shower afterwards. I also feel that the exercises are less likely to cause an injury like a slipped disk or whatever from trying to pick too much iron from the floor. Some people have commented that you need some equipment. That is correct, you will need a door (opening) and some elevated surfaces like a coffee or regular table, side table or couch or whatever for quite a few exercises. All of this 'equipment' should be in your home, so you are homeless, this should be a non-issue. Many folks have commented on their fear of using a door to do pull ups. Pull ups on doors are a fairly advanced exercise, so it should not be a concern for many months for the majority of women starting this program. When the time comes for me, I will buy the $20 pull up bar for over the door frame. Some people have commented that it is just a beginner book. It is true that just about anybody can get started because the initial exercises (that you can skip) are not intimidating for beginners. However, the exercises advance to pull ups and pistols (the one legged squats that figure skaters do). If you are one of those few that can already do that, this book is indeed way too easy for you. Update1: I am just over 2 months into the program now. I am currently on vacation and it has been a breeze to continue the program. I stepped on a scale last week and I am about the same as my average weight over the last 10-15 years which has not varied much. Not sure whether I will lose any weight but I am happy if muscles replace flab. Before I got started, I was a size 6-8, mainly because some size 6 pants just did not fit right in all places. Now I am a solid 6. My butt moved up and I got visible muscle tone (not as nice as the lady in the book but working on it). I don't have a 2-piece bathing suit but I would be comfortable wearing one now as opposed to when I got started. Most importantly, I feel better. Progress through the exercises has slowed down considerably after the first gains as expected but will keep on working on it. Update2: I have been using the program for about 3 months now. I started keeping track of what I eat and increase my protein intake to knock off a few pounds of fat in addition to building more muscle. The recommendation from the author's website for my age/weight/activity was less than 1200 calories. Well, that lasted one day since that is less than my RMR requirement and made me all dizzy. I upped it to about 1400 calories and I lost 3 pounds over the last three weeks without being hungry (still not easy since I feel a bit deprived of chocolate etc.). I am still progressing through the exercises and bought a pull up bar for the pull ups that I will be working on in the near future. To my surprise I could already do a few chin ups and pull ups! Already able to do one legged squats too. Update3: I used the program for 5 months now and I consider myself a graduate of the book now. Of the five categories, I mastered the highest level of 3 out of 5 exercise categories. I am still working on my pull up reps. To keep it challenging, I started with the YAYOG program at the intermediate level (called 1st class) and the transition is very smooth. I have gained a lot of strength from the BBY program with surprisingly little investment of my time (1.5-2 hrs/week). For example, after 5 months of BBY (and virtually no training for more than 2 years), I can knock out about 80 push ups in 7 minutes. Those are normal push ups, not the girly type where you start from the knees. As a surprising side effect, the program has also alleviate most of my uterine prolapse symptoms since I got a very strong core now. This allowed me to stop doing all the annoying physical therapy kegel exercises which were far less effective and more time consuming than this program. As far as my weight goes, I am not paying attention to it that much. I am a size 6 and feel great, so who cares what the scale says since I obviously got some extra muscle here now too although I sure don't look like a hulk. Altogether, very pleased with the program.

This is a great program. It’s so simple and fast it’s literally taken away all my excuses for not working out. A total body workout in 4 exercises- no joke! Not only that, it’s incredibly effective! Mark has done all the science for me. It’s smart, balanced, efficient, engineered to blast through plateaus, but let’s you progress at your own pace. There’s a bit of an investment up front learning to understand the program, cycles, reps, when to move up...but it’s well worth the time because once you get it it takes no time to actually do. I am middle aged, overweight and have been chronically inconsistent with exercise. I can (and more importantly do!) squeeze in my workout anywhere whenever it works in my day. I especially love that this workout is about functional strength and mobility- being able to live in your own body- no special equipment needed. If I keep this up (and I’m going on 6 months now) I’m going to be one badass old lady 😜

I hate black and white illustrations! They are not always very clear to see for me and just not visually appealing when utilizing. This book is in black and white. You cannot tell by the colorful cover. I have contemplated returning it multiple times due to that reason. Other than that, the book is a very good. Simple, to the point, very useful. For that reason I guess I will keep it because I do know that it will benefit me. Details matter. Color is just one of those things that makes a world of difference to me, but if it doesn’t matter to you -then you will love the book and the information.

I have been exercising my whole life. However, since I am not swimming or dancing these days I have been frustrated by not having a full body workout. Going to the gym and working on my body in parts is not satisfying and is not producing the results that I want. I don't need to lose weight, but I need to tone up (especially my upper arms which is quite disturbing) and build strength. This book finally solves the problem. It has exercises, in increasing difficulty, to work the body in a more integrated manner, building tone and strength. You can work out anywhere at anytime it is convenient. If you want to stay home you can still workout. It really shows that you don't need a lot of fancy and complicated equipment to get in shape. Very happy I found it. Really, what more of a recommendation can we ask for than this guy works with special forces?

Mark Lauren teaches how to get fit using just your own body. The exercises make sense and are as easy or difficult as you want, or need them to be for your fitness level. it is nice to know that the "gym" is wherever I am and whenever I need it. Using this information, I like that I can pause my day for a quick fitness break whenever I want. Typically, I will do one set of one exercise at a time, doing several different exercises at different times throughout the day. They only need to last between 20 seconds to one minute each. The amount completed and intensity level is up to you. I have been using these little breaks to clear my head before getting back to work. They have really helped me focus better, and I am getting in better shape at the same time. These exercises work for women and men alike. It is a win win.

Its a great book. The exercises start right from novice level , so its easy for beginners and the progressions are great! I also like that the whole workout takes only about 30 mins! And without any additional equipment apart from some furniture around your home! SO there, No more excuses for not working out :)

The five stars are for the exercise program, the book leaves a few things to be desired. I like the exercise program so much because it is the first I have seen that is at the same time made to measure - I do exactly the exercise that corresponds to my personal fitness level - and completely pre-determined - I never have to wonder which exercise to do next. The only decision I have to make is whether the last repetition of my exercise today was done in good enough form to upgrade to the next degree of difficulty the day after tomorrow (you only work out every second day). For you have five groups of exercises (pulling, in-line pushing, perpendicular pushing, squatting, bending), in each group there's 25 exercises from easy (if you are reasonably fit) to very difficult. In each group you start with the exercise you can do for 2 x 12 repetitions, and when you feel ready you progress to the next exercise in this group. I'm now in week 4 and I haven't done the same program twice yet. And I feel great! Now for what I don't like about the book: I feel there's quite bit of superfluous blabla ("why bodyweight training is great"), I don't buy into the idea of mineral and vitamin supplements (I feel everything I need should be in the food), the proposed breakfasts sound disgusting and wasteful (I'm NOT going to throw away egg yolks to eat just the whites) and I don't want to be sent to the author's web site for information that should be contained in the book (the list of glycemic indices) - especially if the information is then not even to be found on the web site . I can also understand the reviewers who dislike the author's tone - you get the distinct impression that muscular, lean people are better people. But then, you wouldn't expect an army instructor to tell you that fat is beautiful, would you? In any case, I would recommend to not worry too much about the book's shortcomings (You Are Your Own Gym is better in some respects, but I could never have started working out with it - it's for when I am through with Body By You) but just to start the exercise program (after having read the instructions - where to start, when and how to upgrade - carefully) and find out whether it is the right one for you.

Die Übungen und Anleitungen sind sehr gut und passen hervorragend für Frauen. Besonders gut ist es, dass die Steigerung entsprechend beschrieben werden und man somit auch ein Fortschritt gut spüren

As not a complete fitness newbie, I've read several fitness books before (such as New Rules of Lifting For Women and read a kindle sample of Strong Curves), and Body By You so far is my fav! The books is thin - 138 pages of information, but it is all necessary. No blah blah for women how it is important to use weights, to use low repetition etc.. as in NROLFW. I like how it gets straight to the point, why muscles are important health-wise, why cardio is not the best solution for burning fat, how to stay motivated, what happens with the food etc. The book has short section on each small topic (motivation, cardio, training schedule etc) The book answers my questions which I had while reading from other sources. E.g. it is a known fact that where is a "window" after training which allows you to consume fast carbs. Everyone writes this, but I've never seen someone wrote how long is that "window" in minutes/hours (it is about 45 min, now I know) As mentioned in other comments, Mark provides reader with the test to evaluate your current state. I would say, that I am in the average physical state, stronger than an average women, but not as strong as someone who works out regularly. According to the evaluation test, my best result shown in the lower body, I got to the 7th exercise (out of 25), so there is plenty room where to improve. Exercises described in writing how to start, how to finish, what to aim, and how to perform overall. There is a picture of start and final and also a QR code to see it in video online. Also suggestions on how to make it a little harder or a little easier. In the food section sample menu is provided. But can't write here a lot, as haven't read till the end. Although the book is all black and white, it is easy and enjoyable to read even though English is not my native language. I bought this book instead of Bodyweight Strength Training Anatomy. That was my last minute purchase and I was in doubt will it be that good as I am expecting. And, to be honest, I love it! The book has everything you need to get you started.

This is a practical strength training workout book which clearly describes the concepts behind the workouts, and why they are beneficial. It dispels some myths about exercise. Then in words and photos, the exercises are given and the sequence in which they are to be done. There are 25 exercises in order of difficulty in each of 5 movement categories. You warm up by marching on the spot, and do four movement categories 3 days a week, following his schedule. He emphasizes to use correct form. What is unique is that there is a set duration for repetitions, eg. do 12 of a certain exercise in 2 minutes, and if you have finished doing all 12 correctly before the time is up, then rest until the end of that time, before continuing. That is actually a motivator for me, as I can catch my breath if I have to, and feel successful that I am managing to keep up. I have done the first week, 3 days at under 30 minutes each, and the first day of the second week so far. I noticed that many muscles are used and getting toned. On my weight scale, my body composition read-out shows a very slight loss of fat (.3 lb) and the same increase in muscle mass. Mark Lauren writes in his book that more muscle will increase metabolism. It is rewarding feedback to see that already I am building muscle, to rev up the burning of fat! I am an athletic female over 60 and find that I am able to do these exercises. There is a Need to take it down a notch? alternative to exercises which move up in level of difficulty to make them achievable. A simple nutritionaI guide and advice completes the book. Mark's tone is encouraging and clear. I am happy to have found this book, and plan on using it for years to improve and maintain my health.