The Stretching Bible (book)

The intensive weight-loss programme – drop at least one dress size in 21 days Would you like to wear clothes one size smaller and are you prepared to commit fully to this goal for three weeks? Then the Bikini Bootcamp is just the thing for you. Just 21 days stand between you and your target size, and even though you’ll need to stick to a strict exercise and diet programme during this time, fun and enjoyment aren’t out of the question! Silke Kayadelen, who took part as a weight-loss coach in five series of the hit TV show *The Biggest Loser*, and the doctor Heiner Romberg demonstrate in this book that, with the right guidance, you can get in shape quickly and easily. Anyone who follows the Bikini Bootcamp guidelines will achieve maximum weight loss and a significantly improved body composition. The delicious meals are laid out in detail and there’s a workout every day, always featuring a selection of exercises from the illustrated strength training programme and some of the 10-minute workouts on the accompanying DVD. Once a week, there’s a fitness challenge and a weigh-in day – both of which help you track your progress. Give it your all for three weeks and you’ll be rewarded with fantastic results! About the authors Silke Kayadelen studied sport, was a member of the German national taekwondo team and has been working successfully as a personal trainer for ten years. Since 2009, she has been running her own weight-loss centre, ‘Silke Kayadelen – Fit und Gesund’. In recent years, she has frequently appeared on television as a nutrition and fitness coach, including on programmes such as *Secret Eaters*, *Besser Essen – Leben leicht gemacht* and the successful weight-loss show *The Biggest Loser*. She has written several weight-loss books and was awarded the NEOS AWARD in 2015, the most prestigious accolade for personal trainers. Together with Dr Heiner Romberg, she developed the Bikini Bootcamp, on which two successful books have already been published. Dr Heiner Romberg studied pharmacy and medicine and has been practising as a general practitioner for over 30 years, specialising in nutrition and sports medicine. He is a former German decathlon champion and shot putter, and has been coaching both amateur and elite athletes for many years.

With his book *Core Performance*, Mark Verstegen revolutionised the fitness industry and popularised functional training and the targeted strengthening of the core muscles. In his role as founder and president of the elite training centres EXOS, formerly Athletes’ Performance, Verstegen has, in recent years, prepared top athletes from football, American football and baseball, as well as elite soldiers from the US Special Operations Forces, for their missions.He has also been responsible for the fitness of the German national football team at the World Cup and European Championships for many years. Now, at last, the fitness expert and bestselling author is revealing the training programme he uses with the professionals: a demanding system that enables top athletes to reach their maximum potential and compete at the very highest level.For this book, Verstegen has translated his concept into tough yet easily implementable workouts that give the trainee speed, explosiveness and strength, whilst also making their movement patterns more efficient and reducing the risk of injury. This programme is perfect for anyone who wants to train as hard as the super-champions of elite sport or special forces personnel in elite combat units. About the authors: Mark Verstegen, born in 1969, is one of the leading experts in competitive sport. The world’s best athletes train at his Athletes’ Performance training centre in Tempe, Arizona. His revolutionary training programme, ‘Core Performance’, has set international standards. The books *Core Performance* and *Core Performance Golf*, as well as the DVDs *Core Performance Football*, *Core Performance Tennis* and *Core Performance Golf*, were published by riva Verlag. Pete Williams, born in 1969, studied at the University of Virginia. He writes for various magazines and has already published 13 books on sport and fitness, including the *Core Performance* series with Mark Verstegen.