INDEX

A

Academy of Nutrition and Dietetics

addiction, to sugar

aerobic activity

alcohol, c04.1, c07.1, c16.1, c17.1

ambient temperature, c04.1, c18.1, c18.2

American Council on Exercise

American Heart Association, c06.1, c07.1

American Institute for Cancer Research

American Society of Addiction Medicine

Arnold, Jeff

Asmussen, Erling

B

backloading

    about

    fat loss and

    muscular growth and

    relaxed vs. contracted test

    30–10–30 technique

beef

    Skirt Steak Salad

    Sweet & Sour Thai Beef Salad

belly bloat

belly fat

beverages. See also hydration; Super Smoothies

    alcohol, c04.1, c07.1, c16.1, c17.1

    carbonated beverages

    water

Blake, Ted, bm1.1

blood sugar metabolism, c16.1, c18.1, c18.2

body fat

    about, c02.1, c04.1

    brown fat metabolism, c04.1, c18.1

    calories-per-day guidelines for, c07.1, c10.1

    fat cell characteristics

    fat loss vs. weight loss, c01.1, c03.1

    hanging skin and, c19.1, c19.2

    ideal percentage, c10.1, c21.1

body fat (cont.)

    love handles, c16.1, c21.1

    measurements, c10.1, c21.1

    thermodynamics and, c01.1, c04.1, c04.2

    types of, c04.1, c16.1, c18.1

The Body Fat Breakthrough (Darden)

body measurements, c10.1, c21.1

bottled water

brain health

Brown, Andrew

Brown, Edwin “Truck”

Brownell, Kelly

brown fat metabolism, c04.1, c18.1

butt fat, c04.1, c16.1

C

caffeine

calories

    defined

    fat loss vs. weight loss, c01.1, c03.1

    guidelines for, c01.1, c06.1, c07.1, c10.1, c14.1

    low-calorie dieting, c01.1, c02.1

    sleeping while burning calories

carbohydrates

    about, c06.1, c21.1

    brown fat metabolism and

    calories per gram

    guidelines for, c07.1, c07.2, c21.1

    as hydrated carbons, c07.1, c21.1

    importance of, c07.1, c07.2, c22.1

    low-carbohydrate dieting, c01.1, c07.1, c21.1, c21.2

    vs. proteins, c01.1, c07.1, c21.1

    sources of

carbonated beverages

cardio-aerobic activity

Carnes, Nannette

cereals, c12.1, c12.2

chewing gum

circadian rhythm

Circles of Synergy, c01.1, c25.1. See also thermodynamic synergy

Cirulli, Joe, itr.1, c08.1, c13.1, c13.2, c13.3

cold-plunge protocol

    about

    alternatives, c19.1, c21.1

    hanging skin and

    research and results

    tips, c19.1, c19.2, c21.1

concentric muscle action, c08.1, c15.1

conduction, c19.1, c21.1

convection

Cook-at-Home Eating Option

    about, c10.1, c12.1; bonus meals, c12.2

    Apple Pie Oatmeal

    Black Bean Veggie Patties

    Blueberry Banana Oatmeal

    Chickpea Salad with Couscous and Spiced Carrots

    Classic Derby Cobb Salad with Turkey Cutlets

    Deviled Egg Sandwich

    Egg White Omelet

    Grilled Lemon & Rosemary Shrimp

    Grilled Mahimahi

    Homemade Granola, c12.1

    Pear & Blue Cheese Pita

    Quick & Easy Meatless “Chicken” Dinner

    Quinoa Pilaf with Pistachios

    Robust Turkey Meatball Soup

    Rosemary Roasted Chicken & Sweet Potatoes

    Shirataki Shrimp Scampi Fettuccine

    Skirt Steak Salad

    Spaghetti Squash Turkey Bolognese

    Spinach Salad

    Sweet & Sour Thai Beef Salad

    Zesty Lime Shrimp Salad

cravings

Curry, Steph

Czeisler, Charles

D

dairy products, c04.1, c06.1, c07.1

Davis, Lisa M.

Deely, Austin

dehydration. See hydration

depot fat

Dietary Reference Intakes (DRI), p02.1, c21.1

dog owners

E

eating plan, c06.1, c07.1. See also Cook-at-Home Eating Option; No-Fuss Eating Option

    about, c01.1, c06.1, c07.1

    for belly bloat, c04.1, c04.2

    breakfast, importance of

    brown fat metabolism and

    calorie guidelines, c01.1, c06.1, c07.1, c10.1, c14.1

    carbohydrates and, c06.1, c07.1, c07.2. See also carbohydrates

    discipline and, c07.1, c16.1, c16.2, c21.1

    false hunger and

    fiber-rich diet

    food groupings

    genetics and, c03.1, c16.1

    junk foods

    lifestyle guidelines, c16.1, c22.1, c23.1

    meal frequency, c07.1, c22.1

    meal plans, c14.1, c16.1

    meal size and portion control, c02.1, c07.1, c11.1, c12.1, c22.1

    nutrients, defined

    processed foods, c06.1, c11.1

    sugar guidelines, c06.1, c07.1, c07.2

    tips, c10.1, c22.1

eccentric muscle action, c08.1, c15.1

eggs

    Classic Derby Cobb Salad with Turkey Cutlets

    Deviled Egg Sandwich

    Egg White Omelet

    Scrambled Eggs

Einstein, Albert

elderly, c20.1, c21.1

essential fat, c04.1, c04.2

essential nutrients

estrogen

evaporation, c18.1, c19.1

exercising. See aerobic activity; free weights; negative-accentuated strength training; strength-training machines

F

false hunger

fat loss. See Killing Fat programs

fats (dietary), c01.1, c01.2, c06.1, c07.1

fiber-rich diet

15–15–15 muscle-building technique

Fildes, Alison

firefighters’ fat loss challenge

fish and shellfish

    Grilled Lemon & Rosemary Shrimp

    Grilled Mahimahi

    Shirataki Shrimp Scampi Fettuccine

    Zesty Lime Shrimp Salad

Fisher, James

Flanagan, Jim

A Flat Stomach ASAP (Darden)

food and nutrition. See eating plan

food scale recommendations

Freedman, Larry, p01.1, c01.1

free weights

    about, c09.1; brown fat metabolism and, c18.1; before exercising, c21.1; muscle-building-only programs, p02.1, c20.1, c21.2, c21.3; post-exercise, c19.1, c21.4; routines, c15.1, c16.1

    barbell bench press

    barbell curl

    barbell overhead press

    barbell squat

    dumbbell hammer curl

    dumbbell squat

    dumbbell triceps extension

    negative-only chin-up

    negative-only dip

    sit-up on declined board, c09.1, c21.1

Frestedt, Joy L.

Fritsch, Jane

frozen, microwavable meals, c11.1, c11.2, c11.3, c12.1

fructose

fruits

    about, apples

    Apple Pie Oatmeal

    Blueberry Banana Oatmeal

    Pear & Blue Cheese Pita

    smoothies with

full-body photographs, guidelines

G

Gaffney, Barrie

gas, in digestive tract

Gavarrete, Elijah

genetics, of fat loss, c03.1, c04.1, c16.1

Gentry, Joe

glucose, c04.1, c16.1, c18.1, c18.2, c21.1

Gonzalez, Guillermo, c13.1, c13.2

Greenberg, Will

growth hormone (GH), itr.1, c15.1

gum chewing

H

hanging skin, c19.1, c19.2

Hastay, Ian

Hastay, Noah

Hastay, Travis

Hedges, Sarah

Hill, Marlene

honey

hormones

    fat cell production of, c04.1, c04.2

    meal size and production of

    sleep cycle and, c18.1, c20.1, c20.2, c20.3

    strength training and, itr.1, c01.1, c15.1, c20.1

hospitalizations

Howell, Ken

hunger, c02.1, c04.1, c04.2, c17.1, c20.1, c20.2, c21.1

hydrated carbons, c07.1, c21.1

hydration

    about, c02.1, c07.1

    belly bloat reduction through

    guidelines for, c07.1, c21.1

    hanging skin and

    ice-cold water, c17.1, c21.1

    superhydration, c01.1, c16.1, c17.1, c19.1, c22.1

I

inertia, law of

inherited fat

insoluble fiber

insulin, c07.1, c15.1

insulin-like growth factor 1 (IGF-1)

interleukin-6 (IL-6)

interleukin-15 (IL-15)

J

Jones, Arthur, itr.1, c08.1, c20.1

junk foods

K

ketone bodies

Killing Fat programs. See also body fat; Cook-at-Home Eating Option; eating plan; maintenance; negative-accentuated strength training; No-Fuss Eating Option

    about, itr.1, c01.1, c02.1

    calorie guidelines, c01.1, c06.1, c07.1, c10.1, c14.1

    vs. conventional dieting programs, c02.1, c02.2, c07.1, c21.1

    expectations and results, itr.1, c02.1, c07.1, c21.1, c24.1

    formula for, c01.1, c05.1. See also thermodynamics; thermodynamic synergy

    journaling on

    lifestyle guidelines, c16.1, c22.1, c23.1

    muscle-building-only programs, p02.1, c20.1, c21.1, c21.2

    physician consultations for, c10.1, c21.1

    support during, c10.1, c22.1

kilocalorie, defined

Kivimaki, Mika

Knuth, Jane

Kribs, William R. “Bill”

L

lactose intolerance

laughter

law of inertia

Lean Cuisine frozen meals, c11.1, c11.2, c11.3

lemons and limes, with water

lifestyle guidelines, c16.1, c22.1, c23.1

love handles, c16.1, c21.1

low-calorie dieting, c01.1, c02.1

low-carbohydrate dieting, c01.1, c07.1, c21.1, c21.2

M

machines, strength-training. See negative-accentuated strength training; strength-training machines

Mah, Cheri

maintenance

    control and

    lifestyle guidelines, c16.1, c22.1, c23.1

    overlearning, c16.1, c22.1, c22.2

    patience and, c22.1, c22.2

    practice and, c07.1, c22.1

    tips

marriage

Mayo Clinic Libraries

McGinley, Julie

meal planning. See Cook-at-Home Eating Option; eating plan; No-Fuss Eating Option

measurements (body), c10.1, c21.1

mechano growth factor (MGF)

Medary, Branden, c03.1, c10.1

Medary, Chris

Medary, Max

Meerman, Ruben

Meisner, Ashley

melatonin, c18.1, c20.1

metabolic set point

microwavable, frozen meals, c11.1, c11.2, c11.3, c12.1

multivitamins

muscle-building-only programs, p02.1, c20.1, c21.1, c21.2

muscle mass. See also negative-accentuated strength training

    brain health and

    hanging skin and, c19.1, c19.2

    muscle gain determination, c10.1, c15.1

    protein vs. carbohydrates for

N

National Institutes of Health

The Nautilus Diet (Darden), c16.1, c16.2

Nedeltcheva, Arlet

negative-accentuated strength training. See also backloading; free weights; strength-training machines

    about, itr.1, c01.1, c02.1, c08.1, c15.1

    brown fat metabolism during

    exercises and routines. See free weights; strength-training machines

    15–15–15 technique

    hormone production and

    muscle-building-only programs, p02.1, c20.1, c21.1, c21.2

    research on

    30–10–30 technique, c03.1, c08.1, c09.1, c15.1

    30–30–30 technique

    tips, c07.1, c15.1, c19.1, c21.1, c22.1

    X-Force equipment

negative muscle action, c08.1, c15.1

Newton’s law of inertia

No-Fuss Eating Option

    about, c11.1; bonus meals, c12.1; frozen, microwavable meals, c11.2, c11.3, c11.4, c12.2; menus for weeks 1 and 2, c11.5; menus for weeks 3 through 6, c11.6; recommendations, c10.1; results with, c11.7; shopping list, c11.8

    cereals

    Grilled Mahimahi

    Scrambled Eggs

    Spinach Salad

nutrition. See eating plan

O

O’Connell, Tom

older adults, c20.1, c21.1

overlearning, c16.1, c22.1, c22.2

P

Pare, Wayne

patience, c22.1, c22.2

peanut butter

    –Berry Blitz smoothie

    and jelly sandwiches

photographs, guidelines for

pinch test, c10.1, c10.2

Poole, Shane, c20.1, c21.1

portion control, c02.1, c07.1, c11.1, c12.1, c22.1

positive muscle action, c08.1, c15.1

poultry

    Classic Derby Cobb Salad with Turkey Cutlets

    Robust Turkey Meatball Soup

    Rosemary Roasted Chicken & Sweet Potatoes

    Spaghetti Squash Turkey Bolognese

Powell, Clifton, c19.1, c19.2

processed foods, c06.1, c11.1, c11.2, c12.1

proteins

    calories per gram

    vs. carbohydrates, c01.1, c07.1, c21.1

    guidelines for, c07.1, c07.2

R

radiation, c19.1, c21.1

Rapport, Jordan

recipes. See Cook-at-Home Eating Option; No-Fuss Eating Option; Super Smoothies; specific recipe types

refined-flour products

Rivera, Edgardo

Roberts, Storm

Rodriguez, Angel, fm1.1, c21.1, c24.1

Roig, Marc

room temperature, c04.1, c18.1, c18.2

S

Sagan, Carl, c01.1, c06.1

salads

    Chickpea Salad with Couscous and Spiced Carrots

    Classic Derby Cobb Salad with Turkey Cutlets

    Skirt Steak Salad

    Spinach Salad

    Sweet & Sour Thai Beef Salad

    Zesty Lime Shrimp Salad

salt intake, c04.1, c04.2

Schendel, Harold E., c07.1, c07.2

Shaw, Jeff

Shaw, Marnie

sibling fat-loss challenge, c05.1, c16.1, c16.2

skipping meals

sleeping and resting

    about, c07.1, c16.1, c20.1

    belly bloat reduction and

    guidelines, c18.1, c20.1, c20.2

    hormones and, c18.1, c20.1, c20.2, c20.3

    naps

    research and results, c20.1, c20.2

Smith, Bob, c01.1, bm1.1

Smith, Gary

smoothies. See Super Smoothies

soluble fiber

Spalding, Ken

Spencer, Candace

Spratt, Allison, c16.1, c16.2

Spratt, Doug, c16.1, c16.2, c21.1

Stansfield, Jennifer

Stare, Fredrick

strength-training machines

    about: brown fat metabolism during, c18.1; before exercising, c21.1; post-exercise, c19.1, c21.2; routines, c15.1, c16.1

    abdominal crunch, c09.1, c21.1

    calf raise

    chest press

    lat machine pulldown

    lat machine pushdown

    leg curl

    leg extension

    leg press

Stunkard, Albert

subcutaneous fat

sugars, c06.1, c07.1, c07.2, c17.1

superhydration, c01.1, c16.1, c17.1, c19.1, c22.1

Super Smoothies

    about: blender choices, c13.1; calorie count for, c13.2; prepare and adapt, c13.3; for teenagers, c13.4; tips, c13.5

    Apple a Day

    Avocado Go Go

    Bananarama

    Dark Chocolate Delight

    Peanut Butter–Berry Blitz

    Purple Heaven

    Strawberry-Pistachio Punch

synergy. See thermodynamic synergy

T

tap water

teenagers

    gradual muscle growth for

    sleep requirements

    smoothies for

teeth, brushing and flossing

television

temperature, ambient, c04.1, c18.1, c18.2

thermodynamics. See also thermodynamic synergy

    about, c01.1, c02.1

    calorie, defined

    defined

    of fat transfer, c01.1, c04.1, c04.2

    Killing Fat formula and, c01.1, c05.1

    muscles and

    transfer, defined

thermodynamic synergy. See also cold-plunge protocol; sleeping and resting

    about, c01.1, c05.1, c25.1

    for belly bloat

    for body fat transference, c01.1, c04.1, c04.2

    brain health and

    brown fat metabolism, c04.1, c18.1

    Circles of Synergy, c01.1, c25.1

    defined

    Killing Fat formula and, c01.1, c05.1

    water, ice-cold. See also hydration

thermostat, setting

thigh fat, c04.1, c16.1

30–10–30 muscle-building technique. See free weights; negative-accentuated strength training; strength-training machines

30–30–30 muscle building technique

Thulin, Mats

Truttmann, Darin

Tucker, Ted, c17.1, c17.2

turkey. See poultry

20–10–20 muscle-building technique

U

U.S. Department of Agriculture (USDA), c06.1, c06.2

V

vegetarian dishes

    Black Bean Veggie Patties

    Quick & Easy Meatless “Chicken” Dinner

    Quinoa Pilaf with Pistachios

Viator, Casey

visceral fat

W

Walker, Joe, p02.1, c21.1

warm-up routine

water. See also hydration

weight loss, fat loss vs., c01.1, c03.1

white fat, c04.1, c18.1, c18.2

women

    belly bloat and

    body fat percentage, ideal, c10.1, c21.1

    butt and thigh fat, c04.1, c16.1

    calories-per-day guidelines

    exercising techniques for

    expectations, itr.1, itr.2, c03.1

    genetics and, c03.1, c04.1, c16.1

    results, c02.1, c04.1, c07.1, p03.1, c10.1, p04.1, c18.1

Woody, Javier

work ethic, c07.1, c22.1

Wright, Will

Wykle, Tom

X

X-Force equipment