You Don t Need A Personal Trainer by Skylar Domine

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Amelia McCormick
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2 You Don t Need A Personal Trainer by Skylar Domine Editor & Publisher John Quarnstrom Illustrator Molly McCraw Cover Artist Jaheed Hussain

3 Contact Me Personally: For additional resources, visit: Legal Disclaimer This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author or editor, except for the use of brief quotations in a book review. The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. Neither the author nor the publisher shall be held liable or responsible to any person or entity with respect to any loss or incidental or consequential damages caused, or alleged to have been caused, directly or indirectly, by the information or programs contained herein. Copyright 2017 by SKYDOM BOOKS, LLC All rights reserved.

4 About the Author // Skylar Domine For eight years, I have dedicated my life to training individuals of all shapes and sizes. I ve worked with Marines, bodybuilders, powerlifters, teenagers, friends, mothers and fathers, and even people with disabilities. Their goals have been as simple as losing weight for the pool, to putting on additional lean muscle mass for an upcoming physique show. You Don t Need A Personal Trainer is my attempt to condense eight years of personal training experience into a single, easy-to-understand, resource. The title itself is a slight jab at personal trainers, but is really my way of saying, You don t need to pay thousands of dollars to have someone else motivate and discipline you. You can achieve the results you want by having the proper knowledge, and a small push in the right direction. Over the years, I ve noticed a very clear pattern. My most successful clients have two, simple traits: A positive mindset, and a high level of commitment. When my clients have the right mindset, and commit to the plan in front of them, they succeed every single time. Whenever a client of mine succeeds, I feel happy knowing their life has changed for the better. That s why I ve written this book... to hand you everything you need to make a drastic change in your own life. There is a clear, and definitive path to success. While I understand many people find fitness difficult and confusing, my mission is to simplify the process and give you a clear and concise outline, detailing every step you must take. I won t lie and tell you that this is going to be easy, but it is doable and I know you have what it takes. If you want it bad enough, you will make this happen.

5 Introduction // Preface The goal of You Don t Need A Personal Trainer is not to hand you a spreadsheet of pre-approved foods, a list of exercises to perform, and toss you, head first, into the deep end of the fitness pool. Hundreds of other books are more than willing to do that. This is not one of them. I believe the right approach is to guide you through the two most important fields of knowledge, nutrition and exercise, and then hand you the tools needed to apply that knowledge. To help with this, I ve separated each field into two different parts: Knowledge Application of Knowledge Nutrition // Chapter 2 Meal Plans // Chapter 3 Exercise // Chapter 4 Routines // Chapter 5 You will learn about nutrition in Chapter 2, and apply that knowledge through meal plans. Then, you ll learn the fundamentals of exercise and begin building muscle and losing fat through exercise routines. When you combine my hand-crafted meal plans with my personal exercise routines, your body will undergo a massive transformation. You can conquer your fitness goals through sheer determination and willpower. If you simply follow my guidance, and truly make an effort to change, I guarantee you will have extraordinary results, both physically and mentally.

6 CHAPTER ONE // goals 1.1 Have A Vision Page Accountability Page Misconceptions Page The First Steps Page 8 CHAPTER TWO // nutrition 2.1 The American Diet Page Restaurants vs. Meal Prep..... Page Grocery Stores Page Vitamins & Supplements..... Page 29 CHAPTER THREE // meal plans 3.1 TDEE and Macronutrients.... Page Meal Plans: Males Page Meal Plans: Females Page Customizing Your Own Page 46 CHAPTER FOUR // fundamentals 4.1 Lifting for Strength Page Compound vs. Isolation Page Warm-Ups (Static vs. Dynamic)... Page Other Thoughts Page 61

7 CHAPTER FIVE // routines 5.1 Routines: At Home Page Routines: At Gym Page Modifications Page 80 CHAPTER SIX // obstacles 6.1 Soreness and Injury Page Overcoming Mental Blocks..... Page Managing Your Time Page Don t Be a Bitch Page 96

8 Chapter One Goals People with goals succeed, because they know where they re going. - Earl Nightingale

9 Chapter One // Have A Vision If you re reading this book, there s something inside of you that s not happy with where you are - and that s a good thing. It means you want something more there s room for improvement, and you recognize it. Take 10 seconds, right now, and think about the type of body you want. Think about the three main body parts you want to see the most change in (this could be your huge belly, those flabby arms, or those traps you re having a hard time developing). Whatever you want to see the most change in, visualize how those areas will look after you ve trained for a month two months or even six. Think about dressing yourself in the morning, and how your sleeves wrap around your arms perfectly. Your abs are visible, muscles are forming in places you never even knew existed. You would probably look in the mirror and say, Damn, I look good! How great would it be to start each and every day like that. Your new body, setting the precedence and tone for the rest of the day. Men and women would look at you differently, they would treat you differently. Some will struggle to hide their jealousy, some will show you respect and admiration, and others will have a difficult time keeping their eyes (and sometimes their hands) off you.

10 Obtaining Your Vision In order to obtain this vision, there are two things you will need to do. The first - Take the time to read and understand everything in this book. Most of what I have written is not for entertainment purposes. It s an explanation of a proven strategy that hundreds of my clients have used and grown incredibly strong from. The second - Apply the knowledge in this book, and follow the routines and meals plans exactly as they are written. You will fall incredibly short of your goals, and likely fall off the wagon by half-assing my instructions. I can and will get you to where you want to be. But, you need to read through this book carefully and follow my guidance. End Of Preview Pre-order your copy now. Save $10 on the ebook, $15 on the paperback.

You Don t Need A Personal Trainer

You Don t Need A Personal Trainer by Skylar Domine Preview Editor & Publisher // John Quarnstrom Illustrator // Molly McCraw Cover Artist // Jaheed Hussain For inquiries, e-mail: skydombooks@gmail.com