CONTENTS

Introduction: Strong, Straight Talk

PART I Killing Fat with Sizzle

1The Muddle Clears Here

2Real-World Thermodynamics

3Backloading: Build Muscle Fast with 30–10–30

4The Truth About Body Fat and Belly Bloat

5The Killing Fat Formula for Success

PART II Eating and Exercising for Killing Fat

6Food and Nutrition

7The Eating Plan

8The Best Type of Exercise for Fat Loss

9The 30-10-30 Exercises

PART III Killing Fat Six-Week Programs

10Before You Begin

11The No-Fuss Eating Option

12The Cook-at-Home Eating Option

13Super Smoothies

15Positive Results from Negative Routines

16More Fat Loss

PART IV Specific Thermodynamic Tactics

17Ice-Cold Drinking Water

18Brown Fat Metabolism

19The Cold Plunge

20Sleep Blitzing and Bombing

PART V Your Killing Fat Body for Life

21“Tell Me Why?”

22Patience and Overlearning

23Jeff Shaw’s Report

25Killing Fat and the Mix

ACKNOWLEDGMENTS