STEP 1: THE NEW RULES OF SCULPTING
1. M. S. Olson, “Analysis of Yoga, Pilates and Standing Abdominal Exercises: An Electromyographic Study,” Medicine and Science in Sports and Exercise 44 (suppl. 5) (2010): 8–14.
2. James A Levine, “Measurement of Energy Expenditure,” Public Health Nutrition 8 (October 2005): 1123–1132, doi:10.1079/PHN2005800.
3. S. K. Kim, H. J. Kim, K. Y. Hur, S. H. Choi, C. W. Ahn, S. K. Lim, K. R. Kim, H. C. Lee, K. B. Huh, and B. S. Cha, “Visceral Fat Thickness Measured by Ultrasonography Can Estimate Not Only Visceral Obesity but Also Risks of Cardiovascular and Metabolic Diseases,” American Journal of Clinical Nutrition 79, number 4 (2004): 593–599.
4. PubMed Health Glossary, “Back Pain: Painful Sensation in the Back Region,” http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004668.
STEP 2: CARDIO WORKOUTS THAT MELT FAT
1. L. Kravitz, “Women and Hormones” lecture, IDEAFit World Convention (August 15, 2014); E. J. Fine and R. D. Feinman, “Thermodynamics of Weight Loss Diets,” Nutrition and Metabolism 1, 15 (2004), doi:10.1186/1743-7075-1-15.
2. B. A. Irving, C. K. Davis, D. W. Brock, J. Y. Weltman, D. Swift, E. J. Barrett, and A. Weltman, “Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition,” Medicine and Science in Sports and Exercise 40, 11 (2008): 1863–1872.
3. US Bureau of Labor Statistics, “American Time Use Survey Summary,” June 18, 2014, www.bls.gov/news.release/atus.nr0.htm.
4. A. V. Chantal and L. Kravitz, “Exercise After-Burn: A Research Update,” IDEA Fitness Journal 1, 4 (2004); D. Malatesta, C. Werlen, S. Bulfaro, X. Chenevière, and F. Borrani, “Effect of High-Intensity Interval Exercise on Lipid Oxidation During Post Exercise Recovery,” Medicine and Science in Sports and Exercise 41, 2 (2009): 364–374.
5. American Psychological Association, “Stress in America 2013 Highlights,” accessed June 9, 2015, www.apa.org/news/press/releases/stress/2013/highlights.aspx.
6. T. Coutinho, K. Goel, D. Corrêa de Sá, C. Kragelund, A. M. Kanaya, M. Zeller, J. S. Park, L. Kober, C. Torp-Pedersen, Y. Cottin, L. Lorgis, S. H. Lee, Y. J. Kim, R. Thomas, V. L. Roger, V. K. Somers, and F. Lopez-Jimenez, “Central Obesity and Survival in Subjects with Coronary Artery Disease: A Systematic Review of the Literature and Collaborative Analysis with Individual Subject Data,” Journal of the American College of Cardiology 57, 19 (2011): 1877–1886.
7. S. Boutcher, “High-Intensity Intermittent Exercise and Fat Loss,” Journal of Obesity (2011), doi:10.1155/2011/868305.
STEP 3: EATING FOR WEIGHT LOSS
1. US Department of Agriculture, “Food Availability (per Capita) Data System, Summary Findings,” http://www.ers.usda.gov/data-products/food-availability-(per-capita)-data-system/summary-findings.aspx#.VErGavldWzE.
2. M. D. Mifflin, T. S. J. Sachiko, L. A. Hill, B. J. Scott, S. A. Daugherty, and O. K. Young, “A New Predictive Equation for Resting Energy Expenditure in Healthy Individuals,” American Journal of Clinical Nutrition 51 (1990): 241–247.
3. J. L. Pillitteri, S. Shiffman, J. M. Rohay, A. M. Harkins, S. L. Burton, and T. A. Wadden, “Use of Dietary Supplements for Weight Loss in the United States: Results of a National Survey,” Obesity 16 (2008): 790–796, doi: 10.1038/oby.2007.136.
4. Tim Casey, “FDA-Approved Drug and Lifestyle Changes for Obesity,” First Report Managed Care, June 2014, http://www.firstreportnow.com/articles/fda-approved-drugs-and-lifestyle-changes-obesity.
5. C. K. Martin, L. K. Heilbronn, L. de Jonge, J. P. Delany, J. Volaufova, S. D. Anton, L. M. Redman, S. R. Smith, and E. Ravussin, “Effect of Calorie Restriction on Resting Metabolic Rate and Spontaneous Physical Activity,” Obesity (Silver Spring) 15, no. 12 (December 2007): 2964–2973.
6. Martin et al., “Effect of Calorie Restriction on Resting Metabolic Rate and Spontaneous Physical Activity”; C. Weyer, R. L. Walford, I. T. Harper, M. Milner, T. MacCallum, P. A. Tataranni, and E. Ravussin, “Energy Metabolism After 2 y of Energy Restriction: The Biosphere 2 Experiment,” American Journal of Clinical Nutrition 72, no. 4 (2000): 946–953.
7. J. DiNoia, “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach,” Preventing Chronic Disease 11 (2014): 130390, doi: http://dx.doi.org/10.5888/pcd11.130390; Monica H. Carlsen, Bente L. Halvorsen, Kari Holte, Siv K. Bøhn, Steinar Dragland, Laura Sampson, Carol Willey, Haruki Senoo, Yuko Umezono, Chiho Sanada, Ingrid Barikmo, Nega Berhe, Walter C. Willett, Katherine M. Phillips, David R. Jacobs, and Rune Blomhoff, “The Total Antioxidant Content of More Than 3100 Foods, Beverages, Spices, Herbs and Supplements Used Worldwide,” Nutrition Journal 9, no. 3 (2010), http://www.nutritionj.com/content/9/1/3, doi: 10.1186/1475-2891-9-3.
8. H. Stewart, J. Hyman, J. C. Buzby, E. Frazao, and A. Carlson, “How Much Do Fruits and Vegetables Cost?” US Department of Agriculture Economic Research Service, Economic Information Bulletin 71 (February 2011), http://www.ers.usda.gov/publications/eib-economic-information-bulletin/eib71.aspx. Bottom of Form.
9. R. Baudrand, C. Campino, C. A. Carvajal, O. Olivieri, G. Guidi, G. Faccini, P. A. Vöhringer, J. Cerda, G. Owen, A. M. Kalergis, and C. E. Fardella, “High Sodium Intake Is Associated with Increased Glucocorticoid Production, Insulin Resistance and Metabolic Syndrome,” Clinical Endocrinology 80 (2014): 677–684, doi:10.1111/cen.12225.
10. B. H. Lin. and S. T. Yen, “The U.S. Grain Consumption Landscape: Who Eats Grain, in What Form, Where, and How Much?” US Department of Agriculture, Economic Research Service, ERR-50, 2007.
11. “Carbohydrates,” The Nutrition Source, Harvard T. H. Chan School of Public Health, accessed August 31, 2015, http://www.hsph.harvard.edu/nutritionsource/carbohydrates.
CORE ENVY CARDIO WORKOUTS
1. S. K. Powers and E. T. Howley, Exercise Physiology: Theory and Application to Fitness and Performance, 6th ed. (New York: McGraw-Hill, 2007).
2. W. D. Bandy, J. M. Irion, and M. Briggler, “The Effect of Static Stretch and Dynamic Range of Motion Training on the Flexibility of the Hamstring Muscles,” Journal of Orthopaedic and Sports Physical Therapy 27, no. 4 (1998): 295–300.
3. I. Shrier and K. Gossal, “Myths and Truths of Stretching,” The Physician and Sports Medicine 28 (2000): 57–63.
THE CORE ENVY DIET
1. F. Batmanghelidj, Your Body’s Many Cries for Water (Global Health Solutions, 2006); R. J. Maughan, J. B. Leiper, and S. M. Shirreffs, “Restoration of Fluid Balance After Exercise-Induced Dehydration: Effects of Food and Fluid Intake,” European Journal of Applied Physiology and Occupational Physiology 17, no. 3–4: 317–325.