From the author:
This book was born out of necessity, specifically, the need to create order and uniformity in fitness terminology that will allow trainers and trainees to have fruitful, more effective sessions. I did my best to present a unilateral interpretation of the common terms and practices in the field, with as wide a context as possible. All the while giving readers a deep and meaningful understanding of how they interact with one another, and how to practice both effectively and safely.
I incorporated several unique chapters in Be Your Own Personal Trainer, including one detailing the importance of flexibility not only in sports performance but in our daily lives in general. Nutrition, muscle development, stamina, and goal management all take part in this theoretical and practical guide.

★This book empowers both amateur and professional trainers to maximize their potential in aerobic and anaerobic activities, especially in the gym. Discover a variety of exercises for every muscle group and a unique training program format to help you create a personalized plan tailored to your goals.
★The book offers a comprehensive approach to fitness training through:
• A structured methodology for physical fitness development, covering strength, endurance, and flexibility
• The proven “Five-by-Five” unique training model, validated through 35 years of practical application
• 300 detailed black and white illustrations providing clear visual instruction
• Practical guidance on proper use of both aerobic and anaerobic equipment
• Essential nutrition guidelines tailored for different types of physical activity
• A unique system for developing personalized training programs based on individual needs and goals

Everything you need to achieve maximum gains is in the palm of your hand.

People exercise for a variety of reasons. Whether you are looking to lose weight, tone your muscles, improve your mobility, or gain an edge on the field, your individual goals should determine your training program, not the other way around. A well-informed training regimen and comprehensive holistic approach is the best way to achieve these goals while minimizing the risk of injury or failure. And you can make one yourself.

Backed by years of experience and scientific evidence, expert fitness trainer and veteran physical educator Yigal Pinchas, Ph.D., presents the most comprehensive and detailed guide to training in the gym available to date. Recognized by the Israel Defense Forces as the leading training and instruction manual for soldiers, Be Your Own Personal Trainer has been recommended by leading fitness organizations around the world since its initial publication.

Revised and optimized with the latest research in physical gym training, this edition includes:
100+ specially designed exercises that target different muscle groups and cover various aspects of training, including stretches, cardio, aerobics, and effectively using multi-purpose machines.
Over 300 fully illustrated original drawings that provide clear and precise instructions for optimal range of movement and technique.
A scientifically supported, personally tailored training program designed specifically for you.
Comprehensive instructions for building strength and stamina, improving flexibility, promoting muscle relaxation, and maintaining a balanced training and diet regimen.
The “Five by Five” model: how integrated fitness components work, and their contribution to the development of sports skills.
New proven methods for achieving training commitments and goals while minimizing the risk of injuries.
Professional and home gyms are becoming increasingly technologically sophisticated and efficient, which requires us to keep pace with them. To take advantage of these advancements and use them correctly, we must understand and internalize the science behind the physical and mental aspects of our workout routines and become our own personal trainers.

Dr. Yigal Pinchas, Ph.D. in Physical Education, is a senior lecturer and pedagogical instructor at Kibbutzim College of Education. He serves as an internship supervisor and coordinates the Fitness and Health Instructors and Youth Gym Training certification program. He has worked as a high school physical education teacher and serves as an examiner for gym instructor certification courses on behalf of the Sports Administration. In 2001, he received the President’s Award for Community Service and Volunteering.
He has worked as a personal trainer and lecturer in courses and professional development programs at the College of Management, Ono Academic College, Tel Aviv University, and the Lewinsky Wingate Institute. He also served as a Visiting Professor at the University of Calgary, Canada. He produced and edited the international multimedia (DVD) – a learning system for Anatomy, Kinesiology, Physical Fitness, and Gym Training (2008).
Yigal has written for: instructors, trainers, fitness enthusiasts, athletes, and certification course students, including gym instructors, and for anyone who wants to improve their health and quality of life. His books, Be Your Own Personal Trainer, Start With Stretching (translated into French), and Holistic Fitness Training, were bestsellers.
Yigal lives in Tel Aviv and is happily married. He is a proud father of four children (two boys and two girls).
The whole family loves to dance and exercise.