Self-confessed "cardio hater" reveals the short, ugly, yet supremely powerful guide explaining how to build a heart of iron and lungs of...
STEEL!
"This book is a lot like me: Short, ugly, fixated on the basics, and incapable of teaching you anything 'New' or 'Exciting'. But these boring basics have the potential to be nothing short of a game-changer for almost anyone who wants straightforward and unobtrusive ways to make cardio fixed, firm part of their routine."
From: Phil Tyreman
Goole, East Yorkshire
16:14, Monday 2nd Febuary 2024
Dear Friend,
If you are someone who hates cardio but are prepared to accept you cannot be strong or healthy without it, this will be the most important message you will ever read.
Here is why: I have written a short, ugly book that explains how to do cardio from the perspective of a man who hates cardio with divine passion.
The book is called:
The Conditioning Codex
But before I tell you what’s inside, I need to pull the pin on several grenades that may prevent you from buying:
- The book is very expensive. Many multiples moreso than much longer books written by my competitors. I make no apologies for this because we all charge what we think our work is worth. However, I know the price puts a lot of people off, so I wanted to mention it right away.
- The book is very short. At just 46 pages long, it’s absolutely not for those who equate page count with value.
- The cover is very ugly. I tried to ape the style of medieval codices but failed miserably. Whatever. Serves me right for playing graphic designer after a couple of glasses of vodka. The inside, however, is neatly laid out for ease of reading.
- The book is written from a fundamentally “male” perspective. Including references to wives, girlfriends, fatherhood, and so on. Women who are smart enough to know there are no meaningful differences between how men and women ought to train (outside of edge cases elite athletics, pre and post partum, etc) tend to benefit from the contents regardless (oftentimes moreso than my male readers) but those who aren’t should give this book a miss.
If you’re still with me then let us proceed with:
What you will learn in the book
- The most important reason to do conditioning work. (This simple truth applies no matter your state in life: Married, single, dating, a parent, planning to have kids or childfree – and you must grok it if you are to have any chance of making cardio a fixed, firm part of your routine). Pages 1-2.
- How doing regular cardio can, in some cases, result in you getting more snu-snu. Page 1.
- Why lifting weights alone is not enough to get and stay lean. Trying to do so is a recipe for frustration and failure – trust me, I’ve been there, done that, and gotten the soggy, sad t-shirt. Page 2.
- A true story that demonstrates why it’s a really stupid idea to enter a bodybuilding competition when you’ve got more rolls than a bakery on a Saturday morning. (And what this unfortunate person should have done instead). Pages 2-3.
- The “harsh truth” about how much conditioning work it takes to get into shape. Pages 3-4.
- A complete warm up protocol you must follow before every conditioning workout to mitigate the very real risk of injury. Many don’t warm up before they train, and this is most unwise; but it’s especially unwise to skip a warmup before a hard conditioning session for a bunch of reasons that are, alas, beyond the scope of this letter. Pages 10-11.
- Why sprinting is a great option for those who have let their conditioning work slide. (It’s saved me from blubbery misery more times than I care to mention). Page 13.
- My favourite sprinting protocol. (Perfect when you are time-poor and have a lot on your mind). Page 14.
- A slightly more complex (yet still beautifully straightforward) sprinting protocol to keep you on your toes. Page 15.
- Two different ways to use a treadmill to do your sprints. (Unfortunately, this means you can no longer use “it’s raining” as an excuse to get out of doing conditioning). Pages 17-19.
- Why you should ignore people who say you don’t have to run if you want to get into shape. I know, running sucks, but you’re probably gonna have to deal with it and crack on if you’re serious about losing the chub and keeping it off. Page 21.
Would you believe it? We’re only half way through the book. Truly, there’s a lot packed into this most un-weighty of tomes.
Joking aside, I could have included a load of philosophical ramblings and other gumpf to increase the page count, but I figured you’re one who understands…
Time is the most valuable commodity of all!
Because once spent, it can never be recouped.
To that end, this book really is “all killer with no filler”. What’s more, it’s slim and compact so you can easily slip it into your gym bag to consult prior to or during your workouts. Actually, this is particularly useful for some of the conditioning workouts in the second half of the book.
Speaking of the second half, you will also learn:
- How to use little one mile runs to get a great workout in very quickly and gauge your progress in the cardiovascular department. Page 22.
- The Simplest Running Programme Ever – an idiot-proof guide to building your tolerance for long(er) runs. (Ideal for beginners and early intermediates). Pages 23-25.
- The “Phil Tyreman Approved” way to perform bodyweight circuits – a type of conditioning workout you can do any time, any place. (I’ve done these in the hallway of the tiny 1.5 bedroom flat I was living in when the gyms were shut during COVID, and in my hotel room while travelling for business, for example). Page 27.
- Six unique bodyweight circuits to give your heart and lungs a challenge. And keep you entertained – if you’re the sort of person who finds cardio “fun”. Pages 28-29.
- A complete primer in barbell complexes. A type of exercise that is, in my opinion, one of the most powerful conditioning tools at your disposal. Pages 31-33.
- The three rep schemes I recommend for barbell complexes (and why I recommend them). Page 33.
- Five barbell complexes you can use either “out of the box” or as inspiration to get your creative juices flowing so you can design your own. (I also explain the correct way to design a barbell complex for maximum efficiency and effectiveness in some considerable detail. Pages 32-38.
- Three different ways of combining the various workout methodologies I share in The Conditioning Codex for the ultimate cardiovascular challenge. On that note, there have been times I’ve done these workouts exclusively – like, for example, in the weeks leading up to a family wedding where I wanted to be in the best shape possible. (My wife is very attractive, so it’s only fair to her that I look muscular and lean in the pictures). Pages 39-42.
- Some parting words of wisdom from Yours Baldly to aid you on your quest towards building a lean, powerful physique, leading a healthier, happier life. Pages 43-44.
Alright. That’s a summary of everything you’ll find inside The Conditioning Codex from start to finish.
You can call me many things, but you cannot call me evasive or dishonest.
Anyway.
You can get a copy of The Conditioning Codex for £120.
But before you order, please understand:
- This is a Real Book printed on Real Paper, no electronic version exists (or will ever exist), and it is only available in the UK.
- There is no guarantee beyond the 14 days I’m compelled to give you to comply with consumer protection legislation.
- Delivery is via Royal Mail Tracked 48 at my expense and I’ll email you your tracking number once I’ve posted your book.
All that’s left to do now is tell you…
How to order
All you need to do is click the button below and follow the on-screen instructions.
Yours,
Phil Tyreman
“The most controversial personal trainer on the internet”
Frequently Asked Questions
I cannot say for certain.
However.
What I can say is this (very) short and (very) ugly book contain enough conditioning workouts to keep you occupied for a Very Long Time.
Moreover, almost all of them can be completed quickly. Under 30 minutes (inclusive of warmup and cooldown) in a few cases.
So, once you take custody of this book, you will no longer be able to claim you don’t have time to do conditioning or that you don’t what to do.
The question then becomes whether or not you do the workouts with discipline and intent for long enough to build up your cardiovascular system and drop a little (or a lot of) body fat.
Four reasons:
- Someone else getting a result is no guarantee you will get anything like the same.
- Lighting and other photographical shenanigans make it easy for results to appear better than they are in real life.
- Looking a certain way on a certain day for a picture tells you nothing about whether those results are sustainable in the long term (which is what you actually want).
- Posting posed, partially clothed pictures on the internet is degenerate.
Not in the conventional sense, no.
This book is a collection of workouts you can plug into your existing training.
You will have to figure out how best to do that on your own.
The reason I’ve done it this way are twofold:
- There are too many variables to offer definitive suggestions for workout frequency, placement, and so on.
- I don’t like “conditioning only” programmes because they’re inherently unbalanced (just as strength or muscle only programmes are), so I’m not going to create them.
Not necessarily.
A small minority of the workouts require access to an olympic bar and a modest amount of plates; so if you want to do them but don’t possess the necessary equipment, you’ll need access to a gym.
Otherwise, no gym is required (and I actually think it’s better you don’t do them in the gym because fresh air is good for you).
No, this is purely a training manual.
If by “super fit” you mean you can waddle up to the squat rack and shift some big weights but cannot run a mile or two without nearly dying, then yes.
Unless you are not yet ready to admit that being strong and having big muscles is not what makes a man fit, then you should not buy this book.
Potentially.
The answer ultimately depends on why you’ve not trained in a long time (or ever).
If it’s because of a health condition and/or injury you need to go see an appropriately qualified medical professional and follow their advice.
If it’s because you’re a lazy so-and-so and you’re ready to not only admit that but do something about it then this book could be just the thing you need.
Tell me and return the book within 14 days of receiving the book, and I will issue a refund.
You have to cover the cost of posting the book back to me.
After that, there are no refunds.
You can purchase a copy of “The Conditioning Codex” by using my secure checkout.
You can access it by clicking any one of the green buttons on this page. (There’s one above this FAQ and one at the very bottom of the “About Phil Tyreman” section).
Alternatively, you can pay by bank transfer.
If this is your choice, email me personally (make sure to include the address you’d like me to post your book to), and I shall respond promptly with an invoice.
My address is phil@philtyreman.co.uk
Email me.
My address is phil@philtyreman.co.uk
I usually respond within 12 hours, but never more than 24 hours in any case.
If you have been waiting more than 24 hours for my response, check your spam and/or promotions folders. My email will be in one of them.
About Phil Tyreman
Phil Tyreman is a Personal Trainer who lives in Goole with his wife and two children.
He has authored many books on various aspects of fitness but all provide simple, unobtrusive solutions for the “average” person who simply wants to be fitter and stronger for the sake of those who matter to them.
This philosophy underpins what he teaches in “The Conditioning Codex”, a book for those who are ready to admit they need to do more cardio.
C M Tyreman Ltd.
Company Number 11585997
Registered in England