12 best books about proper nutrition for weight loss

The New Encyclopedia of Bodybuilding

The book must be in your library in any case, because its author is Arnold Schwarzenegger. Despite the fact that it was written in 1985, it is still a guide for all fitness enthusiasts. Its 5 sections (volumes) describe in detail:

• history of bodybuilding;
• axioms of strength training;
• exercises to work different muscle groups;
• principles of drawing up training schemes;
• planning sports nutrition in bodybuilding.

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Initially, I ordered as many as 20 books for myself to form a rating. But then I removed many famous books ("Justice in Strength" by Yuri Vlasov, "Dinosaur Training" by Brooks Kubik, "Cool Bodybuilding" by Robert Kennedy, "Encyclopedia of Bodybuilding" by Arnold Schwarzenegger, "The Body Building System" by Joe Weider, etc.), because they were not up to par in the quality or usefulness of the information. In the end, many of these books are simply outdated and have been replaced by materials that are more relevant to modern realities.

The main criterion for selecting books for the rating was the BENEFITS FOR THE ATHLETE that he can get from it. I didn't look at the eminence of the authors, but only at what they can give you. And he appreciated it. That is why, for example, Arnold Schwarzenegger’s book “The New Encyclopedia of Bodybuilding” was not included in the rating. Yes, Arnie is a legend! BUT the book, for the most part, simply exploits his name (I’m not even sure that he wrote it personally) in order to make money. There is little really useful information, so it was not included in the rating. After all, in our TOP there are only the best 10 books. Fine. Enough words. Let's get started...

Another you

Ten Velikhan currently runs the World Class Almaty club. He is a former Asian powerlifting champion (WPC federation). He has the title of Master of Sports in Bench Press (bench press).

The language of presentation is simple and clear, the volume of descriptions is quite sufficient for beginners. In this “ABC” of fitness you will find the postulates of correct eating behavior with a specific “storyboard” of the weekly menu. The training cycle is scheduled for 12 months and includes 2 programs - for the gym and for the home. At the end there is popular information about the necessary vitamins, sports supplements and calorie content of foods.

The best books on bodybuilding

Initially, the TOP consisted of 20 books. But then many famous books were crossed out ("Justice in Strength" by Yuri Vlasov, "Dinosaur Training" by Brooks Kubik, "Cool Bodybuilding" by Robert Kennedy, "Encyclopedia of Bodybuilding" by Arnold Schwarzenegger, "Body Building System" by Joe Weider, etc.), because they were not up to par in the quality or usefulness of the information. Many of these books are simply outdated and have been replaced by materials that are more in line with modern realities.

The main criterion for selecting books for the rating is the benefit for the athlete that he can get from it. That is why, for example, Arnold Schwarzenegger’s book “The New Encyclopedia of Bodybuilding” was not included in the rating. Arnold is a legend, but the book is mostly just exploiting his name to make money. There is little really useful information.

Stuart McRobert - Think! Bodybuilding without steroids

A book that began to be intensively promoted back in the days of publishing Russian-language FLEXes (in the late 90s). Many people remember the bright yellow cover and the author’s inspiring slogans about “training without steroids,” “basic exercises,” “mistakes of the Weydor system,” etc. By the way, the author of this work, Stuart McRobert, who lives on the sunny island of Cyprus, cannot boast of any significant strength achievements or achievements in muscle mass. Which largely served as criticism for his work. However, the book is a must read because it is written for dummies, i.e. convenient, structured and in simple language. Moreover, many of the things in this book actually work. First of all, this is cycling of loads according to the macroperiodization system, progression of loads, selection of basic exercises. On the other hand, there are a number of things that show that McRobert is more of a theorist than a practitioner.

We recommend Underground 95. X-Reps

Alexey Faleev - Anti-Macrobert: Think! in Russian. How to train in cycles

In ninth place is Alexey Faleev with his works. He is more of a strength athlete than a bodybuilder (he is a master of sports in powerlifting). Nevertheless, he describes many things very sensibly. We recommend reading his two books “Anti-Macrobert” and “Strength Training. Get rid of delusions." The first book, as you understand, is a “parasitism” on the unfortunate Cypriot. In it, Faleev harshly criticizes Macrobert and his system. Since the author is from Russia and is familiar with our training realities, it will be useful to read it. The information is presented in more detail in another book by Faleev, “Strength Training. Get rid of misconceptions.” For starting classes or for developing strength, Faleev’s books are quite suitable.

Frederic Delavier - Anatomy of strength exercises for men and women

The special thing about this work is that it is superbly illustrated. It covers all the basic bodybuilding exercises in graphic form. There are excellent diagrams indicating the muscles that contract in this exercise. And although many professionals will say that there is little useful information (so what if you know the names of certain muscles), the book will be very useful for beginners. You will begin to understand what you are ultimately training with this or that exercise. In addition, the book does not need to be read; it can be viewed as a fairy-tale book from your childhood. For the work and excellent work of the artists, we will give eighth place in our ranking of books on bodybuilding.

Strossen Randall - Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks

A fairly old bourgeois book promotes the most basic things that modern glossy magazines forget about. We are talking about the most important thing: basic exercises. And not just about the base, but about the most important exercise in this base - squats with a barbell on the shoulders. There is no exercise better for increasing total body weight than squats. No other exercise actively engages such large muscle masses as the squat. When a person understands this, he begins to squat heavily regularly and progresses. Strossen Randall understands this need very well and voiced it in his book.

This book is practical. There is little theory in it. The author is trying to convince people to do something that many people don’t want to do, i.e. squat. Squat until exhaustion. Squat with heavy weights. Squat for 20 reps. Always squat.

Frederick Hatfield - A Comprehensive Guide to Strength Development

A book by a very famous champion and trainer around the world - Frederick Hatfield. Dr. Squat is an excellent theorist of strength training and successfully demonstrates this in practice, demonstrating strength records. The book is written with an emphasis on powerlifters (strength development) rather than bodybuilders (muscular performance development). Since these disciplines are very related (strength training in both), the book is required reading for both groups. After all, strength progression is the goal in both bodybuilding and powerlifting. Hatfield demonstrates a great combination of tough theorist and tough practitioner. A must read, despite its “antiquity.”

We recommend FST-7 (muscle fascia stretch)

Yuri Bombela – Anabolic review

“The Dark Side of the Force” from the famous author Yuri Bombela. Many, of course, remember his interesting articles in the Iron World magazine, where he wrote a pharmacological column. In the “Anabolic Review”, Yuri reviewed all the main dopings from bodybuilding, gave an overview of almost all anabolic steroids along with a review of other hormonal (insulin, growth hormone) and non-hormonal drugs, such as synthol. And although the book does not contain specific schemes for using all this “wealth,” it will nevertheless be a very useful assistant for those who decide to use doping. At any time, you can open it and carefully study the description of a particular drug that you want to use.

4. Chris Aceto- Instruction book for bodybuilding

Unfortunately, this book cannot be read in Russian. However, it is still in the ranking of books on bodybuilding. What makes it special? The peculiarity is in the author. Chris Aceto is perhaps the most famous professional nutritionist in the United States. And not just a simple nutritionist, but a nutritionist for professional bodybuilders. The man has an excellent and sensible understanding of nutrition, training and pharmacology (although he does not write about the latter in the book). Suffice it to say that Chris has been Cutler’s personal nutritionist since the 90s.

Add to this the fact that Chris is a former professional bodybuilder himself (he is a US bodybuilding champion). His book of instructions for bodybuilding has been reprinted a huge number of times, which indicates its relevance in the market. Therefore, if you speak English, then the book is a must read.

Mike Mentzer - Supertraining

The “Top Three Prize Winners” is opened by an excellent practitioner - Mike Mentzer. A professional bodybuilder of the highest level, who once competed at Olympia and demonstrated magnificent muscles. But this is not important for us. The fact is that Mike is the founder of the theory of HIT (High Intensity Training), about which bodybuilding magazines and forums have been endlessly gossiping for 20 years. The point is that Mike offered an alternative to the classic volume training from Joe Weider (which was the source of their many disagreements). Mike said: Guys, why train for a long time. Let's train briefly, but very hard. Then Mike thought and added: Guys...I was thinking...Why train often (muscles don’t have time to recover)? Let's train rarely!

This is how “super training” was born (rare, but very hard and short workouts), according to which many outstanding athletes achieved great results. It is enough to recall one Dorian Yates, a multiple champion among professionals (M. Olympia). And although this training is just one way to train muscles (it works on an equal basis with others), nevertheless, in order to understand it, you need to study it. The book is a must read for athletes of any level.

We recommend Underground 30. WHY DONT MUSCLES GROW?

Alexey Kireev “Doctor Luber” - Bodybuilding our way, or the secrets of the rocking chair

It lacks that “beach blowjob” gloss that is abundant in modern magazines and books. The author does not overload people with theory, but immediately provides working schemes tested in practice. Moreover, the value of these schemes is that they did not come to us from over the hill. The schemes are perfect for beginners if they are serious about results. But they are completely unsuitable for most ordinary visitors to fitness centers. There's minimal exercise. They are all basic and heavy. You need to plow them and then they work. Dr. Luber has coached many renowned competitive athletes. And he does it for free, for which he deserves special respect.

Vadim Protasenko - Think! or super training without misconceptions

Book Think! or super training without misconceptions - the theory of strength training, which Vadim Protasenko collected and systematized in one place. The book is not the easiest to understand. There are few pictures, but a lot of academic information. However, if you find the strength to comprehend all this, then your understanding of the mechanisms for increasing achievements in strength training will fundamentally change. You will gain understanding, learn to look at familiar things (sets, repetitions, weight on the apparatus) more deeply. You will see the essence at the biological level, which means you will learn to manage them better. This book is a MUST READ for everyone.

Dangerous/safe fitness through the eyes of a doctor

The book was written by Igor Borshchenko in 2020. He is a renowned orthopedic neurosurgeon and specialist in the field of exercise therapy and sports rehabilitation. In addition to describing safe strength training, here you will find detailed, easy-to-follow information about:

• different types of warm-ups;
• types of cardio training;
• various running techniques;
• isometric exercises and stretches;
• exercises with overcoming one’s own body weight (calisthenics);
• exercises harmful to joints and spine;
• features of fitness classes with children;
• tests to determine the health of the joints of the limbs, back and neck.

Muscle revolution

Today, American Bachelor of Anatomy Chad Waterbury leads the work on sports training for US special forces and at the same time writes articles and training programs for the T-Natio website. His audience is professionals and amateurs who are interested in developing strength and endurance, and not in the volume and shape of muscles.

The book describes in detail:

• principles of building training depending on the final goal - losing weight, developing endurance, strength or muscle volume, endurance, as well as their possible combinations;
• technique of performing exercises with bio-mechanical explanations, as well as precautions for the ligamentous-articular apparatus;
• safe cardio loads during cyclic training;
• features of sports nutrition;
• questions about recovery, rest and sleep;
• schematic training programs.

First published in 2007, the book is being published for the 4th time as it is a hit guide for fitness instructors. It is this that is the basis for drawing up individual training plans for beginners and intermediates in bodybuilding, powerlifting and those simply wanting to have a decent figure and physical condition.

Anabolic review (Yuri Bombela)

Today, unfortunately, it is impossible to achieve maximum relief, high endurance, and “iron” muscles without the use of anabolic steroids and other drugs that allow you to increase training time and recover faster after it.

It is recommended not to resort to the use of “chemistry” if you do not intend to get closer to professional sports. But if you still decide to take this step, you should treat the use of pharmacology with caution.

There may be side effects caused by incorrect dosage, contrary to the advice of a doctor or your own health. The book describes the theoretical basis of the effect of steroids on the body, their list, differences and practice of use.

Anatomy of exercise

This is a book for those for whom it is important to know how the body works during a particular strength exercise. Knowledge of biomechanics will help you quickly and without injury master the technique of performing exercises of any severity.

The author of this practical guide is Mikhail Ingerleib , a neurologist who has been involved in martial arts for a long time and quite successfully. We also recommend reading his other book in the field of a healthy lifestyle - code yourself to be slim.

Nutrition for athletes

In fact, Michael Aranson's is addressed to everyone who wants to learn the secrets of balanced and adequate nutrition systems. From it you will learn how the human body works. And based on this, the latest nutritional research presented, the author’s practical experience and an objective assessment of your health and training system, you will be able to create your own optimal diet.

In shape in 100 days

This “cheat sheet” was compiled by a duo - well-known fitness consultant Heinrich Bergmüller and sports journalist Knut Okresek . The publication is superbly translated into Russian. Not only training programs are presented, but also the basic principles of healthy nutrition for fitnessists are analyzed.

The book describes how to calculate and distribute training loads yourself, and create an individual training program to restore health and physical fitness using gentle methods. The authors do not promise quick results, but if you show diligence and adhere to the proposed methodology, success is guaranteed. This systematic approach pulled Bergmüller himself out of a pre-infarction state, and also led, after a severe injury, alpine skier Hermann Mayer to gold at the 2005 World Championships in giant slalom.

Think! Bodybuilding without steroids (Stuart McRobert)

From an early age, Stewart tried to achieve an athletic physique. He woke up and went to bed with only one thought: “I will continue to work on myself.” He is an opponent of the method of artificially increasing muscle mass through the use of pharmacological drugs. That is why his works are based on complete freedom from “chemistry”.

In his book, he talks about how each of us can achieve complete moral and physical satisfaction from our body.

Attention is focused on the fact that each person by nature has a different predisposition to increasing muscle mass, different width and hardness of bones, physique, not to mention height and weight. As a result, the bodybuilding techniques described in the media cannot be applied to everyone.

Ultra

Do you have a desire or need to get your body in order, but lack the willpower? This book is for you! Rich Roll (born 1966) will teach you how to change your habits and lifestyle A former Stanford-educated lawyer, today he is one of America's leading experts on healthy lifestyles and nutrition. He is not unfounded and shares his own experience.

According to sports literary critics, coaches and athletes, this book is a powerful motivator. It describes the biographical story of the transformation of a 40-year-old overweight alcoholic into an athlete who conquered 2 intense Ultraman triathlons and a unique Epic-five (5 triathlons in 7 days). In addition, Rich shares his feelings about switching to a completely vegan diet, excluding dairy products and eggs.

And to conclude the review, a small quote from Rich Roll - When you follow your heart, the universe does everything to help you.