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Index
TITLE PAGE COPYRIGHT TABLE OF CONTENTS PREFACE PART ONE: The 9 Principles for a Lean and Defined Body PRINCIPLE 1: Create a Simplified and Sustainable System and Follow It
MAKE A PLAN HAVE REALISTIC EXPECTATIONS JUDGE THE MERITS OF A PROGRAM DON’T RELY ON ANYONE BUT YOURSELF PERSONALIZE YOUR WORKOUT SCHEDULE
PRINCIPLE 2: Build Muscle with Weight Training
BUILD MUSCLE, INCREASE YOUR METABOLISM BENEFITS OF WEIGHT TRAINING FORGET LONG CARDIO SESSIONS: THE AEROBIC HOAX
PRINCIPLE 3: Learn Proper Exercise Form and Technique
DON’T OVERDO IT LIST OF PRIMARY EXERCISES
PRINCIPLE 4: Stimulate Muscle Growth with High-Intensity Training
GYM TIME: QUALITY OVER QUANTITY HIRT FAVORABLY ALTERS YOUR HORMONE PROFILE
PRINCIPLE 5: Forget Everything You Know about Health & Fitness
AVOID BEING DUPED ANYONE CAN PROVIDE MISINFORMATION—EVEN YOUR DOCTOR DON’T FUSS OVER SMALL THINGS ACT ONLY ON PROVEN INFORMATION
PRINCIPLE 6: Nutritional Habits Contribute Nearly 80% to Results
GET YOUR FACTS STRAIGHT ON NUTRITION PREPARE FOOD IN ADVANCE FOR QUICK MEALS SHOP FROM A CORE LIST OF FOODS THE MASTER GROCERY LIST
PRINCIPLE 7: Processed Foods Are Addictive – Like Drugs!
PROCESSED FOODS AND THE OBESITY EPIDEMIC MOOD FOODS: THE SEROTONIN RUSH STAY AWAY FROM FOOD WITH LABELS FOOD IS FUEL CHEAT MEALS, OR CHEAT DAYS?
PRINCIPLE 8: There is No Magic Pill—Knowledge is Power
DON’T FALL VICTIM TO DELUSIONAL THINKING THE MAGIC IS IN POWERFUL INFORMATION
PRINCIPLE 9: Get Organized
FOOD ORGANIZATION WORKOUT ORGANIZATION
PART TWO: Putting the 9 Principles in Action WORKOUTS & TRAINING
COMPOUND AND MULTI-JOINT EXERCISES CHOOSING YOUR WORKOUT SPACE FINDING THE RIGHT GYM CHOOSING A WORKOUT ROUTINE WORKING THROUGH INITIAL SORENESS
WORKOUTS & TRAINING FOR THE 40+ POPULATION: BOOMER-ITIS
INJURIES, ACHES, AND PAINS WHAT MAKES YOU OLD? TESTIMONIALS
WORKOUT PLANS
WARMING UP DETERMINING STARTING WEIGHT FOR EXERCISES
WORKOUT SCHEDULES
GYM-BASED WORKOUT SCHEDULES HOME-BASED WORKOUT SCHEDULES ALTERNATIVE EXERCISES FULL-BODY WORKOUTS
NUTRITION & MEAL PLANNING
GETTING USED TO HEALTHY EATING HOW TO USE THE MASTER GROCERY LIST AND RECIPES VARIETY OF FOODS IN MEAL PLANNING ADVANCED FOOD PREPARATION DESSERTS & SNACKS PROTEIN PORTIONS AND WEIGHING FOODS FOOD TRACKING DETERMINING TOTAL DAILY CALORIC INTAKE UNDERSTANDING THE MACRONUTRIENTS: PROTEIN, CARBS, AND FATS DETERMINING YOUR MACRONUTRIENT RATIOS DETERMINING THE PROPER RATE OF FAT LOSS
CONCLUSION APPENDIX A: Master Grocery List APPENDIX B: Sample 7-Day Fat Loss Nutrition Plan APPENDIX C: Recipes
Breakfast Menu Lunch & Dinner Menu Batch-Cooking of Protein Sources for Storage Vegetable Side Dishes Mixed Green Salads Snacks & Desserts
APPENDIX D: Exercises
Legs: quadriceps, hamstrings, glutes Back Chest Shoulder Triceps Biceps Abdominals
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