Do you want to lose weight, look perfect in the mirror, get a six pack and gain tons of muscle in 3 weeks? Well this is not it :). You can do it with lots of drugs, but this small book is all about how to get lean, strong and healthy "in time" and stay that way for as long as possible. There are no secrets, no magical techniques, no shortcuts. You will get plan and the know-how for the journey for your endgoal. Workouts with planned progression and tests. Information how to lose weight and how to plan your goal. Exercise and nutrition with patience is the key. Try it yourself. You don´t need much equipement, just pull up bar or rings. Whole book is great for beginners.Short book with training program, nutrition advice, exercises and how to do them. Nothing less nothing more.