Power Calisthenics (book)

The Right Diet for Athletes - Optimal Energy for Maximum Performance  A balanced diet is essential for staying healthy and performing at your best. This is all the more true if you are physically active. Whether you are a competitive or recreational athlete, anyone who takes part in sport has higher energy requirements and needs the right nutrients to stay in shape and remain fit in the long term. Performance is significantly improved, not least by balancing training and nutrition. In this indispensable handbook on sports nutrition, nutritionist Prof. Dr Michael Hamm summarises the latest research in a way that is accessible even to non-specialists. He reveals which foods and nutrients can be ideally combined and how to sensibly supplement your diet with dietary supplements. This insightful information on the processes involved in energy metabolism helps you tap into new sources of energy even during periods of intense physical exertion, whilst also contributing to the protection of your health. With these valuable building blocks for success, you’ll be perfectly equipped to handle even the most demanding sporting challenges or competitive requirements. Readers can put together their own optimal meal plan using specific guidance on nutrition during training, competition and recovery phases, as well as calculation models – tailored to their sport and personal performance profile. Delicious recipes, written by nutritionist and former professional cyclist Achim Sam, round off the book. About the author Prof. Dr Michael Hamm is a nutritionist, lecturer at the Hamburg University of Applied Sciences, author of numerous books on nutrition and a consultant to various magazines, including *Fit for fun*. His previous diet guides have been bestsellers and have also received the highest acclaim from experts in the field. He lives in Hamburg.

High-intensity interval training – HIIT for short – and Tabata workouts are becoming increasingly popular in the sport and fitness scene. These forms of training are varied, can be completed in just a few minutes and are great fun. They are also highly effective for burning fat, building muscle and improving endurance. Lutz Herdener presents 50 workouts designed to specifically improve strength, fitness and speed. All the exercise routines are clearly laid out, fully illustrated and, thanks to varying levels of difficulty, suitable for both beginners and advanced practitioners. About the author: Lutz Herdener is a sports scientist, a lecturer at the Technical University of Munich, and the founder of movement24 and Sportpraxis München, which develop training and therapy programmes for businesses. His areas of expertise include training theory and exercise design, as well as the practical application of methods from professional and competitive sport for amateur athletes and those interested in physical activity.

The workout guide to a firm bum, toned curves and a great figure In recent years, the general ideal of beauty has shifted: away from the obsession with being skinny, towards a healthy, strong figure. Training the glutes – the largest and strongest muscle group in our body – is essential for this. Fitness expert and bestselling author Bret Contreras has spent many years researching the best methods for women to achieve a firm bum and more toned curves. In this comprehensive guide, he presents the training programmes that have proven highly effective for his female clients. They increase lean muscle mass in the glutes, sculpt a well-rounded, firm bottom and boost women’s self-confidence. This book contains a wealth of background information on female anatomy and raises awareness of why so many fitness programmes fail to help women achieve their goals. Break free from this vicious cycle with a comprehensive nutrition plan and over 200 exercises, and become stronger, more energetic, fitter and happier from head to toe! About the author: Bret Contreras is a certified fitness trainer, author and known in the industry as ‘The Glute Guy’ because he has dedicated himself to the gluteal muscles like no other leading expert. Whilst he continues to develop the optimal training methods for the muscle group around the bottom, he is completing his PhD in Sports Science at Auckland University of Technology. Kellie Davis is an author and blogger specialising in fitness and sports nutrition. She also works as a personal trainer.Read an extract