Mackie Shilstone is an expert in getting world-class professional athletes as well as ordinary people into peak shape in record time, helping them tone their bodies and maximize lean muscle. Now Shilstone lays out his time-tested, medically sound strategies for building lean muscle with his "work out smarter, not harder" plan for training rotation, nutrition, and state-of-the-art supplements. Shilstone (The Fat Burning Bible) uses science to design a program that creates lean muscle. Though women will find useful information here, men seem to be the main audience for this book, that is men serious enough about their hard body to endure a regimen of supplements, a strict meal plan and several weeks of high-intensity workouts. Students of fitness science will have the chance to learn all about things like ""Positive Nitrogen Balance,"" ""The Anabolic State"" and the ""Lactic Acid System."" Formulas are provided to calculate recommended daily calories, target heart rate during workouts and current muscle-to-fat percentage. Exercises and stretches come with pictures and drawings to demonstrate, and a daily exercise checklist and food journal demand accountability. The fact that Shilstone can take credit for the athletic bods of heavyweight champion Michael Spinks, NBA star Manute Bol and baseball legend Brett Butler proves his techniques are sound. But his writing doesn't serve to entertain, and his textbooklike tone makes reading a chore. (Mar.) (""Publishers Weekly"", January 15, 2007) What do you and boxing champions like Bernard Hopkins have in common? Like Hopkins, you have the ability to achieve a lean, hard, well-sculpted body in just six weeks with Mackie Shilstone's proven Lean and Hard Program. Fitness guru Mackie Shilstone is an expert at getting world-class professional athletes, top-level business figures, and other celebrities—as well as ordinary people like us—into peak shape in record time. In Lean and Hard, Mackie shares his proven, all-new strategies for building lean muscle. Mackie's "work out smarter, not harder" plan—four high-intensity workouts per week combined with a high-performance nutrition program and expert recommendations for state-of-the-art supplements—will help you build a new body in just 24 workouts. Whether you're a pro or an amateur about working out, Mackie's program is so clear and accessible that anyone can follow it with success. In this book, Mackie provides you with a simple and safe plan that will really make a difference to your workout and your health. Mackie answers all your questions about effective nutrition for high performance, such as concerns about how much protein you really need and how many calories you should consume with a high-performance workout to make sure you are building muscle, not losing it, as well as describing the benefits of performance-enhancing nutritional supplements. He also reveals key information about: Proper hydration before, during, and after high-intensity exercise - The importance of rest to make your body stronger - His unique system of alternating resistance exercises with running - Your body's energy and hormonal systems and how to make them more efficient - Which supplements to take—and when—to maximize your muscle-building program - How to use your diet to enhance your workout - High-performance nutrition beverages and the most beneficial times to take them If you're willing to make a commitment to just 24 high-intensity workouts, you too can achieve what you once thought was unachievable: a buff, lean, and chiseled body. Lean and Hard is the ultimate strength-building workout to build the powerful muscular physique you always dreamed of having. Praise for Mackie Shilstone and Lean & Hard "I have seen firsthand the remarkable results Mackie Shilstone has achieved with top athletes. His track record and comprehensive knowledge of exercise physiology and nutrition give him tremendous credibility." —Bob Costas, NBC Sports and HBO Sports "Mackie Shilstone is equally fluent in academic research and resonant common sense. In his work with boxers Michael Spinks and Bernard Hopkins, Mackie managed significant improvement in two athletically finished products. Imagine what he can do for the average man or woman." —Jim Lampley, HBO Sports and NBC Sports Can you imagine how dangerous I would have been had I met Mackie five years ago?" —Bernard Hopkins, former World Middleweight and Light Heavyweight Champion "I've got to be honest, when I looked at the tapes, I said, 'How am I going to do this? Then I met Mackie Shilstone. . . . He motivated me to train at another level. " —Roy Jones Jr., former Light Heavyweight Champion, on his WBA Heavyweight Championship victory over John Ruiz "Mackie's program helped me prolong my baseball career and enhanced the quality of my life. In fact, it helped me reach the Baseball Hall of Fame." —Ozzie Smith, All-Star shortstop for the St. Louis Cardinals and Baseball Hall of Famer "Mackie's new workout is