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

Mark Lauren , Joshua Clark
3.8 von 5 Sternen  Alle Rezensionen anzeigen (4 Kundenrezensionen)

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The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women—from the ultra-fit Special Operations trainer and author of You Are Your Own Gym
Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio exercises. Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body.
This quick and easy program will save you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine.
Featuring 120 different exercises in five movement categories—Pulling, Squatting, In-Line Pushing, Perpendicular Pushing and Bending—and with three ascending levels of difficulty, Body by You ensures that you’ll never get bored by the same static workout. And with such a small time commitment—less than one percent of your time every week!—it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.

Über den Autor und weitere Mitwirkende

Mark Lauren is a military physical training specialist for the Special Operations community, a sought-after personal trainer to civilian men and women of all fitness levels, a triathlete, a champion Thai boxer, and the author of the internationally popular body-weight bible You Are Your Own Gym. He lives in Tampa, Florida.
Joshua Clark is the author of Heart Like Water: Surviving Katrina and Life in Its Disaster Zone, a finalist for the National Book Critics Circle Award. The founder of Light of New Orleans Publishing, he has edited such books as French Quarter Fiction; Southern Fried Divorce, Louisiana: In Words; and How You Can Kill Al Qaeda (in 3 Easy Steps). He is also a certified personal trainer, who has not set foot in a gym since Hurricane Katrina closed his fitness center.


  • Format: Kindle Edition
  • Dateigröße: 3154 KB
  • Seitenzahl der Print-Ausgabe: 176 Seiten
  • Verlag: Ballantine Books; Auflage: 1 (1. Januar 2013)
  • Verkauf durch: Amazon Media EU S.à r.l.
  • Sprache: Englisch
  • ASIN: B008GO21KE
  • Text-to-Speech (Vorlesemodus): Aktiviert
  • X-Ray:
  • Word Wise: Nicht aktiviert
  • Durchschnittliche Kundenbewertung: 3.8 von 5 Sternen  Alle Rezensionen anzeigen (4 Kundenrezensionen)
  • Amazon Bestseller-Rang: #90.196 Bezahlt in Kindle-Shop (Siehe Top 100 Bezahlt in Kindle-Shop)

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3.8 von 5 Sternen
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4.0 von 5 Sternen Ziemlich gut.... 24. Juli 2014
Von ln
Format:Taschenbuch|Verifizierter Kauf
Eine Bemerkung zu Beginn: das Buch ist auf Englisch und man sollte tatsächlich ganz gut Englisch können, wenn man damit was machen möchte.

An sich habe ich mir das Buch gekauft, weil ich seit dem Studium nicht mehr regelmäßig Sport mache und eines Tages mein Bauch nicht mehr ganz in die Lederjacke gepasst hat (die zugegeben immer schon sehr eng war und ich jetzt auch immer noch nicht übertrieben pummelig geworden war).
Bevor die Entwicklung aber so weiter geht und ich auch im Allgemeinen wieder fitter werden wollte, musste also irgendwas getan werden. Sport. Aber mit vielen Sportkursen an der Uni konnte ich mich nicht anfreunden, auch gerade wegen den ungünstig gelegenen Zeiten.

So habe ich mir also dieses Buch bestellt und interessiert gelesen - und nach einiger Zeit die ganzen Texte im Vorfeld übersprungen. Er schreibt viel und meiner Meinung nach, schreibt er auch unterhaltsam und räumt mit einigen Mythen und Mysterien des modernen Lebens auf (so zum Beispiel der Kampfspruch: "Echte Frauen haben Kurven!" - ja, aber die Kurven sollten an den richtigen Stellen sitzen!). Wer allerdings den reißerischen Schreibstil nicht mag, sollte das ganze eventuell besser überspringen und gleich zu dem Training über gehen, wirklich viel wichtiges verpasst man da nicht; außer vielleicht der häufige Hinweis: Muskeln wiegen mehr als fett.

Das Training an sich ist fordernd, aber nicht überfordernd, solange man ehrlich zu sich selbst ist - also im Prinzip genau so, wie man es will. Der Spruch auf der Titelseite, dass man weniger als eine halbe Stunde braucht, haut je nach Trainingstag allerdings nicht hin. Leider...
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5 von 7 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Lose weight and keep it off! 11. Oktober 2013
Von Snat
Format:Taschenbuch|Verifizierter Kauf
I bought this book because I was sick of being incredibly unfit and had no intention to find out what gyms are like from the inside! No, let me start again and be more honest: I bought this book because I wanted to lose some weight - and this time keep it off for good.

The program definitely works for me - I've lost several kilos, feel fitter and am definitely gaining in strength. The flab is steadily decreasing and although I am in my forties I have never felt more agile and happy to move. My excuses not to exercise at home until then had been that I get bored and that I don't really know what I am doing. The book changed all that. I have clear goals, I know what to expect, and I am definitely making progress. Having been on the program for several weeks now I can only recommend it to everyone who, like me, is sick of being unfit and overweight. It really works - and it's true that the only equipment you need is your own body, and this book.

Everyone knows that eating less will be beneficial to your waistline. But for many years - and like so many people who have dieted only to put all the weight back on again over time - I didn't know that if you want to lose and then also sustain your new weight simply eating less is not enough. You MUST exercise - not simply to burn calories but to stop your body from losing precious muscle tissue instead of the dreaded flab. And importantly, you have to do the right kind of exercise: strength building rather than potentially muscle depleting exercise. I was put onto this first by the app I am using to log my food (myfitnesspal) and have since found many websites that taught me more - but there were none that gave me enough background to be able to come up with a convincing strength training programme at home. This book did.
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5.0 von 5 Sternen All in one book 11. April 2013
Von Schnaufia
Format:Taschenbuch|Verifizierter Kauf
Well, Mr Lauren certainly doesn't like Gyms and machines of all sorts to "help" shaping your body. His vendetta against clubs, gyms etc. might be funny but on the other hand I don't like Gmys either. I have to say Mr Lauren is right with what he is saying. Once you are passed the bit about the Gyms, the book is getting more and more interesting and it does show some nice and easy ways of shaping your body. The attached diet plan is quite balanced and is made to give people a hint what to do not a severe plan.
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5 von 7 Kunden fanden die folgende Rezension hilfreich
1.0 von 5 Sternen E-Book unbrauchbar 22. September 2013
Von Rastemel
Format:Kindle Edition|Verifizierter Kauf
Das Buch ist sicherlich wunderbar, aber in der E-Book Version auf dem Kindle nicht lesbar. Es ist voller Links zu Tabellen, die nicht funktionieren. Schade. Hätt' ich das "richtige" Buch genommen.
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Die hilfreichsten Kundenrezensionen auf (beta) 4.2 von 5 Sternen  105 Rezensionen
94 von 100 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Appeals to common sense and the pocketbook; motivates me to get to work 3. Dezember 2012
Von Maine Colonial - Veröffentlicht auf
Format:Taschenbuch|Vine Kundenrezension eines kostenfreien Produkts (Was ist das?)
After working many years in a long-hours, sedentary job, I found myself in sorry physical shape. I started turning that around by making simple changes to food choices and becoming more active. That helped a lot, but eventually I found I hit a plateau and was no longer becoming stronger or fitter.

Just when I was thinking I would have to start going to the gym or acquire a lot of exercise and weight training equipment for my home, this book came along. Right off the bat, what Mark Lauren was saying resonated and made sense to me. Here are some of the key messages:

* You don't need equipment, trainers or a gym to get fit and stay fit
* To become lean and fit, you must build muscle
* Adding muscle is the key to losing weight because muscle burns more calories
* Weight training allows women to firm and tone their bodies; women do not have the hormonal makeup to develop bulging muscles
* Cardio exercise is time-consuming and can be counterproductive, because it doesn't use most of your muscle mass and may actually cause a loss of muscle

Mark Lauren prescribes a system of weight training that is designed to exercise the entire body, build lean muscle and give you more grace and balance. You don't need any equipment; you just use the walls and furniture around you. The system is described clearly and completely and you can get started right away.

(I don't want to get off track here, but I remember a few years ago seeing an interview with Martina Navratilova, and while out on a walk in the country, she talked about how she exercised without equipment, using her own body weight, and demonstrated several of the exercises she did regularly. This is one of the world's top athletes, not somebody trying to sell you something.)


In this book, Mark Lauren prescribes five types of bodyweight training exercises, called movement categories:

* Pulling
* Squatting
* In-line Pushing
* Perpendicular Pushing
* Bending

Lauren divides 125 specific exercises into each category (25 in each movement category), ranks them from easiest to hardest and includes good, detailed descriptions and illustrations of each exercise. Every one of the exercises can be done in your home, at an office or in a hotel room without any specialized equipment.

The training system is designed for you to consistently train three days a week for 30 minutes each time, with a day of rest between sessions. The book includes workout session charts that list each of the five movement categories, tell you how many sets and repetitions of each type of exercise to do in the session and a column in which you can write the number of the specific exercise you will do that session in each movement category.

You begin the program with a couple of evaluation sessions, so that you can determine where you should start your program. For example, you will look at the ranking of the exercises in the Pulling category and try them until you reach the most challenging exercise you can still complete within the prescribed time period, using the designated number of sets and reps, and in proper form. If that's #5, then you write #5 on your exercise chart for the session and that's where you will begin your program for the Pulling category. You'll repeat this for each movement category and wind up with a chart filled out with the numbers of the exercises in each category that you'll begin your program with. You might be much better at pulling than squatting exercises, in which case your starting exercise for pulling might be much higher than your starting exercise for squatting.

Once you've completed your two evaluation sessions and established your starting points for each movement category, you follow the program through 4-week cycles that Lauren describes. You upgrade from one exercise to the next-harder exercise once you can do all the sets and reps in good form. You do this at your own pace. If you need to take it down a notch, Lauren tells you how to do that. You can also go to Lauren's website to get (for free) other exercises to add to your program and to share experiences with others.


Just to give you an idea of the exercises in the book: In the Pulling movement category, they include wrapping a towel around a doorknob, placing your feet on each side of the door, grasping one end of the towel in each hand, leaning back with bent knees and pulling yourself up to the door. Other exercises (in different categories) include many varieties of presses, push-ups, pull-ups and hip raises; again, all ranked from easiest to hardest.


When I read that Mark Lauren has, for many years, been a physical trainer for military elites, I had some trepidation. I thought he might have a boot-camp style, full of aggressiveness and macho posing. I was pleased to find his style to be just the opposite. His manner is no-nonsense, for sure, but he shows a lot of respect for women and is helpful and encouraging. What a refreshing approach in these days when so many trainers seem to think that yelling at people and humiliating them is motivational.

I'm just getting started on Lauren's program, but I can report that the book is clear and easy to follow. It's exciting to look at all the exercises and imagine getting stronger and working all the way to #25 in all five categories. If you're a woman who is ready to start bodyweight training, I can recommend giving this a try before spending time and money on a gym, trainer or expensive equipment.

Note: The book also includes a nutrition portion, but I am not using it. I have other resources I use for nutrition, including SparkPeople.

UPDATE: I've been working with the program for several weeks. I don't always do it every other day, but I'm pretty consistent. I started in the very low numbers of the exercises, especially those involving upper-body strength. I've moved up a few steps, but I'm taking it slowly so that I don't get discouraged. I do feel stronger in the upper body and I think I'm getting a little stronger in the core. I was already strong in the legs, so I don't see as much change there.
117 von 126 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Another great book! 24. November 2012
Von Tiger - Veröffentlicht auf
Format:Taschenbuch|Vine Kundenrezension eines kostenfreien Produkts (Was ist das?)
I loved the Mark Lauren's first book, You Are Your Own Gym. It was a great book in the severely lacking bodyweight training market. It is still, in my opinion, the best book on bodyweight training in the market.

However, as great as that book is, this one is equally as effective for the specific market for women. There are so many great things about this book. I especially like the information in the introduction where he explains that women are aspiring for looks that are only achievable by a very small minority and that are not, in reality, healthy. He wants you to appreciate the body that you have, but to try and make it as healthy as possible.

I have had a lot of training in the field of functional training and I will never do anything else. I completely agree with the statements that chronic cardio is just asking for overuse injuries. I was a marathon runner and now I am a broken marathon runner. I can speak to this first hand. This book emphasizes short, high quality functional exercise that is the key to a healthy body. I whole heartedly agree.

The exercise section is wonderful and reminds me of another book - Convict conditioning. The strength is in the progression of exercises in order to achieve more and more challenging exercises. But, unlike Convict conditioning, this is for women and includes more steps of progression. This is exceptional since a woman's strength gains are different and not as great as a mans.

This is my new go to training book. I received an advance copy for review, but I liked it so much that I am ordering the final version when it is ready for release. If you are tired of the confusion of the fitness market and want simple and effective training, this book is IT. Thank you Mark!
68 von 76 Kunden fanden die folgende Rezension hilfreich
3.0 von 5 Sternen SOME Equipment Required 6. März 2013
Von M. Donnelly - Veröffentlicht auf
Format:Taschenbuch|Vine Kundenrezension eines kostenfreien Produkts (Was ist das?)
I like the premise of this book. The exercises are designed to ratchet up and challenge you as you get more fit. The regimen is designed to allow you to start with more simple movements and progress. The regimen is designed to build muscle which then increases metabolism, helps you burn fat, etc. The authors dispel other exercise 'myths' (spot training, low-weight high-rep training, etc.) that have held people back.

MOST of the exercises can be done in the home with no additional equipment needed. I say most because there is a disconnect between the needs and the realities of home construction. For instance, the first exercises require you to hang off a door. The door they use is an industrial, hotel-style door that weighs a ton and is built to withstand lots of pressure and weight. Given that most people using this book will be trying these exercises at home...well, the authors point to the fact that they will be manufacturing and selling a device called a Body Bar to remedy that situation for those who don't have the confidence in their home construction. Frankly, I don't want to tear the door off my bedroom, so I'm opting for the 'get a device' advice. The website, however, states that they are in the process of finding a manufacturer of their device; it's not available yet. There are links to some fairly low-cost hanging bars sold on Amazon so you CAN get started now.

That being said, I've tried a few of the exercises. It's hard learning them, the proper form, etc. from a book. I would rather have had this book AND a companion DVD (or, better yet, a Wii game) that went through all the exercises and options for progression. Trying something, looking it up in the book, trying again, etc. is kind of a pain. Their other title (You Are Your Own Gym) does have a companion DVD and iPhone's still early in the publishing cycle for this one. The difference between that program and Body By You is, according to Mark Lauren,

"Body By You offers very gradual progressions for each of the movement categories and a training plan that makes use of the progressions. You start the program with an evaluation to find your place within each progression, and each time you are able to perform the sets and reps outlined by the program, you upgrade to the next, slightly harder exercise."

Since I haven't been working the full regimen yet, I can't attest to the effectiveness of the program (or the safety of the exercises), but the ones that I have tried have been challenging. The program is a full program, with cycles for gearing up, working hard, rest, etc. This will help you work your muscles hard, then have recovery time so that hard work is most effective.

Read through the book preview. It gives you a good intro to the program; however, if you're someone that is more visual (like me), the photos may give you the tools you need to do most of the exercises right, but may not be the right motivator to get you to create a regimen on your own. Given that this regimen is tailored to women, I'd love to see the companion app/DVD/etc. also be tailored to this program and market.
23 von 24 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen No Nonsense Guide to a Healthy, Fit Body. Even If You're a Beginner or on the Back Side of 50 28. April 2013
Von B. McEwan - Veröffentlicht auf
Format:Taschenbuch|Vine Kundenrezension eines kostenfreien Produkts (Was ist das?)
Over the years, I have probably read or tried to read hundreds of diet and exercise books, many of which were overwhelming, too exacting or just a plain old waste of time. So when I say that this is one of the best books on the subject that I have ever read, believe me, I know what I'm talking about. Here's why you'll love it:

- You won't have to spend a lot of time exercising.
- You don't need a gym membership.
- You don't even need any special equipment.
- You can start at any level of fitness, even if you are decidedly unfit or overweight.
- The exercises are well-described and have good, clear photos of someone actually doing them.
- The suggested food plan is easy to follow and you don't have to make complicated meals.

Some details:

- Author Mark Lauren starts by leading you through a series of trial exercises that help you determine where to start and that tell you exactly what to do and when to do it. Initially you'll spend about 20 minutes, three days a week on the exercise program.

- Gradually, you'll work up to doing more challenging exercises, but even at the very early stages you will start building muscle and raising your ratio of muscle to body fat. And at the most difficult level of the program you will still be exercising just three days a week.

- This muscle to fat ratio is very important because muscle burns calories faster than fat does, so when you are resting -- or even sleeping -- you will burn more calories as you develop more muscle. That's why the program is focused on building strength, rather than just getting thin.

- Because you build muscle on this program, you are more likely to be able to stick to it than you are to many diets that rely just on aerobic exercise. Hours on the eliptical won't do as much for you as three days a week in your living room doing 'let me ups' using your coffee table.

- Seriously. This program is clever in that all you need to do every exercise in the book is a towel, a counter top or table, and a door jamb. I can't tell you the thrill I felt when I cancelled my expensive gym membership!

- Lauren previously wrote a book for men called You Are Your Own Gym and he maintains a website of the same name. You can go there to get good tips on healthy eating and exercise adaptations. For free.

I waited to write this review until I had used the book for a couple of months. Now I can say unreservedly that the program really works. I haven't lost a lot of weight because muscle weighs more than fat, but I have lost a clothing size, so I know this works. And it works even though I occasionally eat a cupcake.

And one more thing -- I'm over 50. So don't think that your age will keep you from getting fit. And as you age, you will have improved balance and strength, which could make the difference between living at home and being consigned to a nursing facility.

Highly recommended.

18 von 18 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen works well for 45 yo mom 9. Juni 2014
Von Libri Mundi - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
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.
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