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Table Of Contents

INTRODUCTION
FIRST THINGS FIRST
Computerman Problems
Weight
Why Bother?
MOBILITY AND FLEXIBILITY
The Effects of Sitting
The Pelvic Girdle
The Hip Flexors
The Abdominals
The Gluteal Muscles
The Spinal Erectors
Additional Exercises
Putting It All Together
The APT Circuit
The PPT Circuit
The MIX Circuit
The Shoulder Girdle
Fixing the Problem
Regaining Mobility
Know Your Body
CARDIO
Feeling the Burn
Walking
Running
Speed Walking
Interval Training
Loaded Carries
Scheduling Cardio
Dizziness, Nausea, Passing Out
A Final Note about Footwear
WEIGHTLIFTING
Don’t Be Afraid
Lady Lifters
Linear Progression
Beginner Programs
Strength vs. Power
The Lifts
The Squat
The Deadlift
The Bench Press
The Shoulder Press
The Face Pull
The Row
The Chin-Up
Vanity Lifts
Further Variations
THE PROGRAM
The Core Program
Warming Up
Resetting
How Much Do I Start With?
Starting Lighter
RECOVERY
The Importance of Recovery
Myofascial Release
PNF Stretching
Ice and Cold Therapy
Rest
NUTRITION
Protein
Fats
Carbohydrates
Micronutrients
Supplementation
A Healthy and Successful Diet
CONCLUSION
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Fixing the Computer Man

Fixing the Computer Man

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Published by wolaz1

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Published by: wolaz1 on Aug 07, 2013
Copyright:Attribution Non-commercial

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