The introduction is about something.

I have been using my bodyweight movements for a decade to create the leanest, strongest, most confident people on the planet. I prepared nearly a thousand trainees for the extreme demands of the most elite levels of the United States Special Operations community by honing the exercises in this book. These movements are used by the military’s most advanced forces.

This is not a boot camp run by a gym instructor who never wears combat boots. This is the world’s most effective and efficient workout program from someone whose job is to physically train troops who have worn their boots through countless miles of mud, sand, and snow. The things that determine a soldier’s survival and victory are physical fitness and resolve, my areas of expertise.

My first book, You Are Your Own Gym, owes its continued success to popular fitness books that teach people to exercise alone. Many readers have told me that they have followed my program and are now in the best shape of their lives. I have already seen the effects on the hundreds of troops I have trained, so it is not much of a surprise that this feedback is uplifting, gratifying, and personally inspiring.

The bible of bodyweight exercises is You Are Your Own Gym. It has helped sculpt the bodies of tens of thousands of people through its 125 exercises, comprehensive training tools, and workout routines. I have heard that You Are Your Own Gym doesn’t always meet a woman’s needs and concerns, from having less time to work out to wanting to address different physical goals. Body was tailored for those needs. Some of the movements I share in this book are new, and some are adapted from exercises in You Are Your Own Gym. Taken as a whole, these exercises will guide you from where you are now to where you want to be, to look and feel the best you ever have in your life. You will find that the workout never stays the same for long and the results–toned arms, flatter abs, tighter buns, leaner legs, and curves in all the right places–just keep on coming. I am not going to show you how to lose the fat on your thighs. I will show you how to engage it for permanent revocation in the military.

Women and men are different in many ways. The muscles of women and men are the same. Our fat cells are the same. There is an interesting issue with our hormonal differences. Large muscles can be made possible by male testosterone levels. Women can’t bulk up in the same way as men if they don’t have the same high levels. The kind of strength that leads to a lean and powerful body is what you will get out of my method. You will find a natural athlete at your core. Challenge yourself to rise beyond your own expectations and feel the pride and joy that comes from it.

Your mastery of the world around you and yourself are both represented by physical ability. Self-confidence can be derived from pride and control over a body. You won’t have to run to anyone else for help if you follow my program. You will be fit enough to enjoy whatever you want. Only if you want to do something will you have to think about it.

You are the only piece of exercise equipment that you will ever need to be in the best shape of your life. The only user’s manual you will ever need is in your hands. For thousands of years, humankind’s greatest female physical specimen have not relied on Gold’s Gyms or weights in their basement. The human body does not need machines or weights in order to stay fit. Don’t depend on gadgets, trainers, and common misconception. You can’t get into the best shape with them.

The book won’t teach you how to move quickly through the gym. You will be able to move through life with ease. You will learn how to build your own body. With just a small commitment of time, you can fit this program into your busy schedule. The benefits of my program will outweigh the effort you put into it.

The book is about you. You are the boss. Your fate is in your hands. Not by your gym. Not by complicated equipment. Not by weights. Not by treadmills and yoga mats. Not by a trainer. Not by your friends. Just by you.

Being leaner, stronger, more confident and energetic is what it is about. You have the best body. You are getting these results quicker than before. You have to sustain them as long as you live.

I offer you all body: a flatter stomach, tighter thighs and glutes, more-toned arms, sculpted shoulders, stronger pecs to give your bosom a boost, a back that turns heads when you wear an evening dress, legs that look great in a pair of shorts. The changes in your body will be noticed by everyone around you. You will look strong on the outside and weak on the inside.

No bulk: that’s what I offer. There was no flab. No discussion. There were no bloated chapters with unnecessary chatter. I only give you what you need to look and feel good. I want you to do more of the things you enjoy.

It’s not a complicated process to look good. Being in shape isn’t a fantasy. It is surprisingly easy to become an elite athlete. A good understanding of the basics of nutrition and a few minutes of strength training are all you need. I will show you what to do after you find those minutes. I will explain the nutrition basics that will simplify your eating choices if you give me a little more time.

I want you to look and feel good, but I also want you to save your life. It is obvious that people who are not fit are more likely to suffer from diseases like osteoporosis, arthritis, and heart attack. Diabetes, colon cancer, and heart disease are causes of death due to physical activity. Everyone is training for their lives. Life is the ultimate sport if you approach it as an athlete would.

This book is the first to give you total fitness independence even if you haven’t lifted anything in years. It will open your eyes to the possibilities of female athletes. Your body will be trained to do what it can. It didn’t before to use muscles. To look better and be fit at the same time.

It sounds hokey, but I believe everyone has an inner and outer beauty. There aren’t ugly and pretty people. There are people who are fit and people who are not. Fit people are beautiful in their own way.

I have been fortunate to travel a good part of this earth, whether it is leading training sessions or competing in Thai boxing competition. From visiting my relatives in the Philippines and Germany, to my military tours in the Middle East and Asia, I have met a lot of people. I have never found people that are not breathtakingly gorgeous. All of the world’s nationalities meet and mix in America, more so than in any other country, and the results are beautiful.

The advertising of women is not beautiful to me. I can see it in all the world’s cities, where billboards show a Western ideal of beauty: tall, bone thin, and mostly white. It is sad and a bit frustrating to see so many millions of beautiful women walking down the street.

Most models have a body type possessed by a minority, mostly by very young and naturally thin women, and only for a genetically select few is it carried into their thirties, forties, fifties, sixties, and beyond without proper exercise and nutrition. Women are conditioned to value this standard from an early age, which is difficult to achieve and maintain.