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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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