Reddit Reddit reviews You Are Your Own Gym: The Bible of Bodyweight Exercises

We found 65 Reddit comments about You Are Your Own Gym: The Bible of Bodyweight Exercises. Here are the top ones, ranked by their Reddit score.

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You Are Your Own Gym: The Bible of Bodyweight Exercises
You Are Your Own Gym The Bible of Bodyweight Exercises
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65 Reddit comments about You Are Your Own Gym: The Bible of Bodyweight Exercises:

u/caulfield45 · 33 pointsr/everymanshouldknow

Anyone interested in a community on this should check out /r/bodyweightfitness

There are also some good books with similar progressions and ideas like You Are Your Own Gym or Overcoming Gravity

u/tk421awol · 16 pointsr/Fitness

Advice from a former Clemson U (male) cheerleader:

Goblet Squats going ALL the way down

Bulgarian Split Squats

One Leg Romanian Deadlift

Box Jumps/Stair Jumps/Vertical Leap/Standing Leaps over Hurdles (feet together)

Standing Long Jump

Squat Thrusters or Burpees

Shoulder Press with dumbbells

Deadlift

(these last two above are included because often there is no lack of leg strength and quickness, but that the core does not translate that strength or the arms are not as strong as the athlete believes)

And the semi-controversial one

*Hang Cleans using barbell (I suggest Hang Cleans over Power Cleans because it is motion from your power stance, rather than from a crouch; both a useful but Hang Cleans tend to be neglected by many)

Finally, the most difficult leg day we ever did was all body weight exercises. Our Strength and Conditioning Coach actually served with Mark Lauren, author of You Are Your Own Gym. That is an excellent resource.

Obviously this is all done with proper nutrition, sufficient rest, and on a rotating basis of work and rest days. If you need more on that, it's more than anyone can put in a single reply.

Eventually yoiu would move on to more difficult and complex exercises, such as Hang Clean to Push Press, the Clean and Jerk, Kettlebell Swings, and others. Really you need as dedicated a conditioning program as any other highschool athlete, and while touching up weak links inyour physique is important, most teenagers I've worked with have needed an all around program before focusing on any one area. Most lack a solid core and true balance. Balance meaning (A) actual balance and (B) chest to back, shoulders to lats, biceps to triceps, abs to back, quads to hamstrings, etc.

Go TIGERS!

u/ootuoyetahi · 11 pointsr/spartanrace

My training looks a bit different than the rest of the guys here. I am a more of a runner than anything else. I don't have the build most of the other guys have, I weight 160lbs, but it works for me. I run typically somewhere between 30-50 miles per week. I know there is a big variance there, but I'll do a few weeks of higher mileage, then scale it back for a week or two, then repeat. This worked for me for my ultra endurance running events and it works here too. The only difference is that when I am specifically training for a Spartan event, I add in body weight exercises 2-3 nights per week. Things like pull ups, burpees, planks, and variations really can take you far. I used this book to find and make a routine of body weight exercises.

The most important part is, you have to become the most mentally strong you can be. If you are mentally tough, you can finish this race today. During the log carry of the first lap, I said to myself, "I don't know that I want to go back out for a second lap." I talked myself into going to the transition area and taking it from there. I laid down, ate some salted potatoes (the best endurance food ever) changed my socks, and gave my legs a few minutes to rest. I was able to talk myself back into getting out there, and from there the rest was easy. This was my low point of the race and the only time I wanted to quit, but it happens to everyone nearly every race. Learn how to overcome this and you are golden right now.


Next up: NYC Marathon.

u/Mordisquitos · 10 pointsr/AskReddit

>I'm a very skinny guy [...] Purely for gaining muscle/toning up [...] I can't afford a gym membership or any home equipment right now.

Insanity is more of a cardio-vascular workout. If you are very skinny it will certainly get you into very good shape (and maybe shed enough fat to make your muscles more visible), but will not help you gain much muscle. If this is your aim and access to equipment is out of the question you will probably be better off with a bodyweight strength programme such as Convict Conditioning, You Are Your Own Gym or The Naked Warrior (and eating enough).

Disclaimer: I have not used either of these three, but from what I've read in /r/fitness they all seem good enough. If you are interested, take a look at this subreddit, particularly the FAQ.

u/DirtyDanil · 9 pointsr/everymanshouldknow

"You Are Your Own Gym" is also a book i've been recommended.

u/PlasticLiving · 7 pointsr/Fitness

I recommend the book You Are Your Own Gym by Mark Lauren. Tons of ideas on how to do a full-body workout anywhere with nothing (or very common things)

Friggin' awesome.

u/aureum · 6 pointsr/Fitness

There are a handful of other bodyweight books in the FAQ that people here speak really highly of. I've been doing YAYOG for a month, and it's been great for me. I don't want to parrot the whole book, but there's a lot of exercises in there, and more importantly a handful of different routines to keep your muscles guessing.

u/pokstad · 5 pointsr/Fitness

My friend, You Are Your Own Gym, and you didn't even know it.

u/ShaneFerguson · 5 pointsr/personalfinance

You Are Your Own Gym: The Bible of Bodyweight Exercises https://www.amazon.com/dp/0345528581/

u/NJBarFly · 5 pointsr/Fitness

Craigslist is a great place to get cheap weights. I would also suggest getting a pull up bar and this book.

u/UrbanDryad · 4 pointsr/Fitness

I'd suggest that you not start slow and ramp it up. Find a good beginner program and get active now. Skip the pussy footing around stage. If you try and 'ease in' and never push yourself, you won't get anywhere.

For example, I'm doing the program in this book. It has a beginner level for me to start at and only takes 30 minutes, 4 times a week. Start there. (And look at your diet or any activity you get up to will be less effective at getting you 'fit'.)

u/justalibraryguy · 4 pointsr/batonrouge

I just have to add, I personally wouldn't recommend Crossfit. I don't have anything against it, and I've never been to a Crossfit gym, but for someone starting out in exercise and fitness I wouldn't advise it. Just from what I've seen it can be pretty intense, and it seems the chance of injury is higher than with other forms of exercise. Having said that, I totally believe it will get you in incredible shape, but it might be better suited for someone who's fairly experienced in fitness/exercising. Just my two cents.

I would start on mastering good form in some basic bodyweight exercises like pushups, squats, and pullups. A book that I've found extremely helpful is You Are Your Own Gym. It's great for beginners and more advanced users alike because he offers good progressions for exercises. But, I'm biased because the majority of my workouts are bodyweight exercises.

TL/DR Try bodyweight fitness but maybe stay away from Crossfit for now.

u/winter83 · 3 pointsr/xxfitness

I have seen a lot of people over on fitocracy use the book You Are Your Own Gym Seems like a of people like this guys books. Also I have heard good things about the Convict Conditioning.

Linkys
http://amzn.com/0345528581

Also one just for women
http://amzn.com/0345528972

u/macbort · 3 pointsr/bodyweightfitness

I'd recommend taking a look at the Body by You book. It's basically the You are Your Own Gym workout, but redesigned specifically for women, with different progressions, etc.

My wife started YAYOG, but didn't make it past the first couple of days due to the difficulty. She's had much better success with Body by You though, and has stuck with it as a result.

Also, if you do end up getting that book, I'd recommend the paper version. It's going to be easier to reference the exercises, plus it has places to log your workouts, etc. And, it's only $.10 more than the Kindle version right now.

u/gimxfr · 3 pointsr/bodyweightfitness

Steven Low : http://www.eatmoveimprove.com/
 
Pavel Tsatsouline for strenght
 
Bret Contreras : http://www.amazon.com/Bodyweight-Strength-Training-Anatomy-Contreras/dp/1450429297/
 
Mark Lauren : http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/
 
Etc... Google to find known authors and coachs and avoid pseudo-expert... You don't need to follow a lot of guys, choose just 3-4 very good ressources and it's sufficient.

u/XOmniverse · 3 pointsr/Fitness

There are several great books on training either with no equipment or with minimal equipment. Depending on how broke you are, find "alternative means" of acquiring these books:

Convict Conditioning is probably the most popular, and it's basic program is well balanced, simple, and easy to follow. Since you mentioned push ups: Convict Conditioning starts at wall push ups (super easy) and ends with one arm push ups (very difficult), and provides a progression from one end to the other.

I also really like You Are Your Own Gym. It has a great catalogue of body weight exercises that you can pick through.

If you ever do get access to weights, don't let the comments on weight lifting in either book concern you; both are full of hyperbole that should be taken with a grain of salt.

u/kairn · 3 pointsr/loseit

bodyweight exercises are perfect for working out at home. Check out You Are Your Own Gym

u/hatepoorpeople · 3 pointsr/loseit

Look into You Are Your Own Gym or Convict Conditioning. You could also visit the people at /r/bodyweightfitness for ideas. If I had little or no dough, I'd be doing push ups, pull ups and chin ups for starters.

u/SquirrelOnFire · 3 pointsr/Frugal

I'll just leave this here though I post it so often, I should start using an affiliates link and earn a few pennies on it.

Edit - fixing link

u/xtc46 · 2 pointsr/Fitness

You are your own gym gets good reviews.

u/Hotblack_Desiato_ · 2 pointsr/xxfitness

There are a few bodyweight-based programs, all of them are fairly similar, but they take a different slant on things.

You Are Your Own Gym is built around military-style calisthenics. There are variations of all the different movements that are based around making them easier so you can do fifty of them and experience that brand of misery, or to make them more difficult and strength-focused. YAYOG has a very nice set of apps that go with it as well.

Convict Conditioning is another bodyweight program based around six different movements (handstand, pull-up, push-up, leg-raises, back-bridges, pistol squats). The progressions are pretty nice, but the way it's presented is like it was written for fifteen year-olds. 2edgy4u, and such.

Overcoming Gravity is a gymnastics-based program, but is also a huge firehose of information about fitness in general. It's a great resource for designing your own program, but if you're a beginner, I don't think the sheer volume of information would be helpful.

All of these would require a pull-up bar. There's the classic Iron Gym, or this thing if the Iron Gym ends up being too low, and if you can screw something into a wall somewhere, I suggest this one.

u/panda_foo · 2 pointsr/Boise
u/menuitem · 2 pointsr/Fitness

Convict Conditioning and You Are Your Own Gym are books which describe exercise programs using only your bodyweight and very minimal equipment (no gyms). They are recommended often on this subreddit to people, like yourself, who need a bodyweight program.

u/cory_bratter · 2 pointsr/Paleo

If you don't want to wait until college, you could try You Are Your Own Gym (Mark Lauren) or Gym-Free and Ripped (Nathan Jendrick). (Amazon links)

u/mhornberger · 2 pointsr/Fitness

I liked the book You are Your Own Gym, but there are many others. There are starting points for every level of fitness.

u/thatsnottherealme · 2 pointsr/bodyweightfitness

I think he published new editions over the years, but that should be the book I had: https://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581

u/gazork_chumble_spuzz · 2 pointsr/xxfitness

Limit portions. Drink mostly water. Keep jogging as you can, and consider adding some bodyweight exercises to your day (this book is fantastic!). And if you have access to a fruit stand or a grocery store, buy yourself some fruit to eat. Keep at it. You can do it!

u/pr0nman69 · 2 pointsr/Fitness

You can get this book called You are your own gym by Mark Lauren. It is the bible of bodyweight exercises. This book changed my life.

It not only has over 100 bodyweight exercises to work every possible muscle group with your own bodyweight but also has programs, combinations, plans, dieting, and a million other things.

Best $10 you'll ever spend.

u/2comment · 2 pointsr/TheRedPill

I travel and move a lot for my job, my hotel budget isn't such that I can stay at places stocked with a great gym too often, so I'm a fan of body exercises and minimal lightweight equipment.

I like this book, because it has a decent smartphone app and is cheap. Once you get advanced, also look into Convict Conditioning and gymnastic program like GymnasticBodies or the like (GB tends to be expensive and heavy on the upsell, there should be a cheaper series with the same stuff in it).

u/TopCog · 2 pointsr/TapWizardRPG

A core principle of my business is that I'm a gamer at heart, and so I take the gamble that I understand gamers. So I don't implement IAP that feel scummy to me, but rather ones that feel good and worthwhile, with the hope/belief that other gamers will feel the same. It's a radically different approach compared to the "big data" design methods used many bigger studios!

> Question for you: What was the book that was advertised to you which changed your life?

You are your own gym. Got me into working out and strength training! :-)

u/s_mcc · 2 pointsr/climbing

/r/fitness and /r/weightroom will be more than enthusiastic about helping you pick a weight program. Their default answers will be SS (Starting Strength) or SL (Stronglifts) which is essentially the I'm-too-cheap-to-buy-a-book version of SS. I started with Stronglifts and then read the Starting Strength book, you can reserve it through the library. These are both barbell-based and very simple. You go in to the gym knowing your work weights for three exercises, warm up to that weight and do your 3-5 sets, and get out.

If you like the idea of bodyweight exercises either for the minimalist aesthetic or for not needing a gym, the two most recommended options are Convict Conditioning and You Are Your Own Gym. Both are based on progressively increasing strength & coordination using just your bodyweight and tiny bit of equipment, like chairs/footstools, basketballs, and a pullup bar.

u/herman_gill · 2 pointsr/pics

0 minutes a day is perfectly adequate for weight loss. A 4 minute Tabata Session everyday would easily put most people in the 75th percentile for VO2 max because the average person is so incredibly weak and slow. You have no idea what you're talking about regarding the matter. Try 4 minutes of tabata squats and tell me how you feel after. Here's the related video, and here is the relevant wiki article.

If you are poor however, you are much more likely to suffer from a variety of health problems because of it. Did you know that? You know one of the great equalizers in regards to health when accounting for socioeconomic differences? It's called exercise. Exercise and proper nutrition is likely more important for you if you're poor than if you're not.

You don't need money to exercise. There's hundreds of exercises you can do without equipment. Most plyometrics routines only require a pull up bar. It costs no money to do Tabata squat sessions. This is a popular body weight book, and so is this. Did you know how much a pull up bar costs? Last I checked you could get one for $10 at Winners. There's also this other completely free and really neat exercise called running, maybe you've heard of it?

> I'm betting the high energy guy that works out and such probably doesn't engage in intellectual or creative pursuits.

Yeah, that's probably because you're a moron. This guy is a pharmacist and world record holding powerlifter (and also a bodybuilder, strongman, and former cross country runner), physicist and mod of r/askscience, lawyer, engineer and dietician, university professor and mod of r/fitness, developer of arch linux and r/fitness mod, military officer and computer scientist, former professor, dietician and mod of r/fitness, works at Intel as a programmer and a junior national record holder. I myself am going to med school and play both the bass and drums (both terribly) and am a former high school cross country runner.

Relevant scientific research.

----

But keep making excuses, it's entertaining.

u/[deleted] · 2 pointsr/asktrp

Essential Abs is a great book.

For someone just beginning to get into exercise (her) i'd suggest focusing on compound exercises (exercises that work an entire region, or even most/all of the body).

Another idea is a bootcamp type thing...

I haven't read it, but You Are Your Own Gym looks like an awesome book.

u/waitandhope123 · 2 pointsr/Fitness
u/RP_Magnus · 2 pointsr/TheRedPill

To be honest it almost sounds like you are trying to psychologically project the TRP version of a Beta onto him so you can feel better about yourself. Once people develop these broad ideologies they become a hammer and everything begins to look like a nail. fact is you have a few examples of "possible beta" behavior in a very incomplete picture. By your assessment that he is an 8 on the attractiveness scale I think you are viewing him as better looking than yourself. Is there some jealousy involved?

The best thing you can do in not concern yourself with theoretical aspects of the redpill on relationships you only have a small window into. Go fucking workout, eat well, and talk to women you want to fuck, like you already fucked them. The best aspect on TRP, in my opinion, is the self improvement focus.

Get cut, fit and healthy with paleo:
http://www.marksdailyapple.com/

Get ripped without a gym with progressive calisthenics:
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581

Get a hobby and find your passion/motivation!

Good luck, I've done these two things myself with excellent results.

u/deltamike34 · 1 pointr/bodyweightfitness

The FAQ is great. Also you can check out You Are Your Own Gym. It goes into a little bit of science and nutrition as well. I really liked it. It has an accompanying app you can get that has great 10 week workout routines built in. I have had great results using it so far.

u/Chorazin · 1 pointr/loseit

Best $13 you'll ever spend: You Are Your Own Gym: The Bible of Bodyweight Exercises http://www.amazon.com/dp/0345528581/ref=cm_sw_r_an_am_at_ws_us?ie=UTF8

u/GREEN_BUCKSAW · 1 pointr/Frugal

There is also a book from the same guy with the same title. You Are Your Own Gym

Right now I'm trying to loose weight so I'm focusing more on my diet than on training.

u/satori_nakamura · 1 pointr/minimalism

The best resource is You Are Your Own Gym by Mark Lauren. This Special Forces physical trainer provides programs and progression guides that helped me achieve one-arm, one-leg push ups and handstand push ups.

Years after doing only bodyweight exercises I wanted to lift heavy and found Strong Lifts 5x5 to be simple and effective. It consists of 5 barbell exercises (squats, bench press, overhead press, deadlifts and bent-over rows), 3 days a week, 3 exercises a day, 5x5. It is a great beginner to intermediate program as you will get stronger and learn the art of lifting with good form. I get a kick out of challenging myself to lift heavier and training the good old fashioned way. I have since supplemented this program with bodyweight exercises like chin ups, pull ups, push ups and dips for greater arm development.

u/troll_herder · 1 pointr/loseit

Thanks :D I tend to let small clouds steal all the sunlight - I'm sure many of you know the feeling. Unfortunately I have to get work out of the way first - another 4 hours of it... And all the while it's super sunny outside - I just was outside in the sun in just a t-shirt, oh them feels, first sun of the year!

I found the challenge looking for bodyweight workout books/dvds on amazon, I actually just tried to find in in English, and can't! His other book is there http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ - but not the challenge, which packs all of the bible into a strict 90 day program.

u/skipsmagee · 1 pointr/Fitness
  1. Build yourself a T-bar and start swinging. It's a customizable kettlebell, and the swing really gets your blood pumping.
  2. Start either Convict Conditioning (CC) or You Are Your Own Gym (YAYOG). I started with CC but switched recently to YAYOG for a more structured schedule and much more variety. Even the Basic program is challenging so far.
  3. Good Luck!
u/scarabin · 1 pointr/Fitness

get this bodyweight exercises book. it has loads of exercises you can do with little or no equipment

http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ref=sr_1_1?ie=UTF8&qid=1342471203&sr=8-1&keywords=your+body+is+a+gym

u/HomeboySwole · 1 pointr/leangains

Might want to check out body weight exercises so you can get progressive overload http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/

u/tokyohoon · 1 pointr/Tokyo
  1. Gold's Gym (better equipped anyhow)

  2. Ward gym - most of them don't care at all, or at worst will ask that you cover up on the floor.

  3. Use the gym that you were born with.
u/X-peace-X · 1 pointr/rbnfitness
u/ekothree · 1 pointr/MuayThai

http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581

There is also a smartphone app for 4 bucks or something.. I use the app.

u/Jabcross04 · 1 pointr/ftm

I just bought this book on amazon for under ten dollars, body weight exercises you can do at home. It has a lot of info in it. I bought it because I am too self conscious to work out in public right now. Here's a link.

http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581

u/funchords · 1 pointr/loseit

Then it may be for you, but I've never known anyone to say "I've been doing P90X for years" because nobody does it for years.

Consider adding this for your no-equipment situation:

http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581#

u/rddtf3 · 1 pointr/ketogains

I'm going to agree with the bodyweight comments. I follow You Are Your Own Gym, http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581. My favorite part is the app, 10 week guided programs pre-crafted and require next to no equipment.

u/AintRealSharp · 1 pointr/Fitness

Check out the book You are your own gym. It goes into detail about various exercises you can do just about anywhere and how to scale them up or down based on your current fitness level.

u/die_mumu · 1 pointr/climbharder

You wont loose much finger- and upper body strength, but you can really focus on your core. There are a lot of exercises with bodyweight. You are your own gym

u/narcsBgone · 1 pointr/rbnfitness
u/lenThopper · 1 pointr/soylent

You need to lose weight and get in shape? Read this, thank me in 2 weeks: https://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581

No seriously, read it. Or don't if you want to put minimum thought into it and skip to page 143, but you'll learn some stuff by skimming through it. I'm miffed that my friend knew about this book for a while and didn't tell me sooner ..

(Disclaimer: I'm not getting paid, have a stake in that book or any of that nonsense.)

u/king_of_penguins · 1 pointr/Fitness

Well, the big compound lifts you'll find in a program like Starting Strength or SL5x5 are:

  • bench press
  • overhead press
  • power clean or barbell row
  • squat
  • deadlift

    Your arms may be set -- you can do bench press and dips. If there aren't enough dumbbells to cover a range of weight, they're not going to be that helpful, but I guess you could do overhead presses with the weights you have.

    Legs are the problem, though. Google suggests a TRX suspension trainer is just a set of elastic bands tied to the wall? Hard to think of good leg exercises those could be used for. Outside a gym, the best thing I can think of are box jumps.

    Since you mentioned bodyweight exercises, this book is well-reviewed. (I own a copy, but started going to a gym at about the same time, so never used it myself.)
u/sergei_magnitsky · 1 pointr/ForeverAlone

Obviously you can run wherever, and as far as lifting goes, there are a bunch of bodyweight exercises you can do at home (see e.g. this book.

But honestly, lifting at the gym is best. If your anxiety affects you going out anyplace, not much to say. But there's really nothing special about the gym. You sometimes see e.g. overweight girls talking about not wanting to go to the gym out of worry over being ridiculed, but that just doesn't happen. People pretty much worry about themselves -- no one pays that much attention to other people working out.

u/TornardoJoi- · 1 pointr/GetMotivated

Sure! Imo do pushups until failure the first day, squats the seconds, pullups the third, crunches on the fourth and meditate in the off time!


Or if you really want to step it up and get into a really good shape without spending any money on gym, get this book: http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ref=sr_1_1?ie=UTF8&qid=1309865448&sr=8-1

u/kekspernikai · 1 pointr/Frugal

Link. You need the http:// for it to work.

u/beatfried · 1 pointr/keto

http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
best thing that ever happend to me :D

u/communistfriend · 1 pointr/Fitness

Read this book! Doesn't address the smoking issue, but he outlines how you can get fit without a gym membership.

I'm a former smoker, and I'm still shit at running, because it hurts mah knees. I love biking though, and martial arts are a really fun way to get the heart rate up that I've started recenly. I've noticed that since quitting smoking, I don't feel like I constantly have a cold, and I take the stairs whenever possible because it feels good to push my body to limits that I wouldn't have given a shit about before. I lift weights so I can get big. One day I'll work on my running abilities so I can do a Spartan Race.

Here's my advice. You're going to quit when you realize that you don't need to smoke, and that smoking is stupid and a waste of money. You're going to quit when you want to quit. No one is going to be able to convince you to quit before you're ready. If you want to get fit, just START and don't STOP, ever. You can do anything you want to do. You just have to, you know....do it. Run down the block and back, do pushups when you wake up and before you go to bed, do bodyweight exercises until you can do all of these, bike to work, take the stairs, join a gym with the money you would have used to fuel your early death, whatever. Just do something. Get moving. The longer you wait the more discouraged you'll be.

Now go do 10 push-ups.

:D

u/Eatenplace7439 · 1 pointr/AdviceAnimals

Shit, I get better results at home than any gym.

You are your Own Gym is a great tool for working out at home.

u/Ygaiee · 1 pointr/Fitness

There is a book called "Your body is your gym" https://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581 It will keep you occupied toll you want weights. You can do all of these in your home with no or minimal equipment. Buy it. Do it.

u/ewillyp · -2 pointsr/personalfinance

Sorry, but fuck gyms, You Are Your Own Gym

If the book isn't enogh, check his website for more intense workouts. The dude trains special ops soldiers, how much more fit you need to be?

Fashion Muscles?