The Total Fitness Manual - Transform Your Body in Just 12 Weeks.pdf

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THE TOTAL
FITNESS
MANUAL
CONTENTS
• A Tradition of Fitness
• Take the Gold’s Gym Challenge
GET STARTED
001 Pick Your Health Goals
002 Find the Right Plan For You
003 Evaluate Your Lifestyle
004 Find Your Starting Point
ASK THE EXPERT
How Do I Stick to a Fitness Plan?
005 Step Aboard
006 Measure Body Fat
007 Tape Your Progress
008 Snap Some Selfies
009 Find the Right Gym for You
010 Ask the Right Questions
011 Learn the Lingo
012 Discover Your Workout Profile
013 Choose a Trainer
014 Buddy Up!
015 Post Your Success!
016 Work Out at Home
017 Cover Your Bases
018 Use a Stand-in
019
TOOLS OF THE TRADE
Select Your Home Machine
020 Keep These Machines in Mind
021 Gear Up for Performance
022 Keep It with You
023 Handle with Care
024 Wick It Away
ASK THE EXPERT
Should I Go for Compression?
025 Start Off on the Right Foot
026
TOOLS OF THE TRADE
Stock Your Gym Bag
027 Pace Yourself
028 Work with a Tempo
029 Warm Up
030 Cool Down
THE GOLD’S GYM CHALLENGE
WEEK
1: Take the Challenge
031 Get an Introduction to Proper Nutrition
032 Rethink Your Eating Habits

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