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Index
Foreword
Preface
Introduction - Simple Surprising Science
Part 1 Myth: Calories In – Calories Out
Chapter 1. The Fat Metabolism System
Chapter 2. Your Set-Point Weight
Chapter 3. How to Lower Your Set-Point Weight
Chapter 4. Eating Less Does Not Cause Long-Term Fat Loss
The Philosophy of Long-Term Body Fat Loss
Chapter 5. Exercising More Does Not Cause Long-Term Fat Loss
Chapter 6. Exercising Less Does Not Cause Long-Term Fat Gain
Chapter 7. Eating More Does Not Cause Long-Term Fat Gain
Doesn’t the “Law of Thermodynamics” Prove Eating Less Burns Body Fat?
Part 2 Myth: A Calorie Is a Calorie
Chapter 8. The Four Calorie Quality Factors
Chapter 9. Calorie Quality Factor 1: Satiety
Chapter 10. Calorie Quality Factor 2: Aggression
Chapter 11. Calorie Quality Factor 3: Nutrition
Chapter 12. Calorie Quality Factor 4: Efficiency
How Body Fat Is Created
Chapter 13. A More SANE Approach to Calories
Part 3 Myth: Calories Are All That Matter
Chapter 14. Understanding Hormones, Especially Insulin
What Is Type 2 Diabetes?
Part 4 Source: Government Guidelines and Graphics
Chapter 15. Where the Calorie-Quantity Confusion Came From
Chapter 16. Politicians Playing Physicians
Chapter 17. Focused on the Wrong Target
Chapter 18. Eating Fat Will Not Hurt Your Cholesterol
Today’s Typical Diet: Almost Completely inSANE
Part 5 Source: The Big Businesses of Heavy and Sick People
Chapter 19. How Health Is Bad for Business
Chapter 20. Sweeteners: More Common, Dangerous, and Profitable than Ever
It is All About Results – A Pragmatism Primer
Chapter 21. How Humanity Got Its SANEity Back
Part 6 Solution: Eat More —Smarter TM
Chapter 22. How to Eat More —Smarter
Chapter 23. A Natural Balanced Amount of Carbohydrates
Chapter 24. A Natural Balanced Amount of Protein
Chapter 25. A Natural Balanced Amount of Fat
Chapter 26. Five Steps to Eating More —Smarter
Part 7 Solution: Exercise Less —Smarter TM
Chapter 27. How to Exercise Less —Smarter
Chapter 28. Principle 1 – Deep – Exercise More Muscle Fibers to Burn More Body Fat
Chapter 29. Principle 2 – Hormonal – Exercise to Trigger Clog-Clearing Hormones
Chapter 30. Principle 3 – Infrequent – Exercise with Such High-Quality That Exercising Frequently Is Impossible
Chapter 31. Principle 4 – Eccentric – Exercise to Lower Your Set-Point By Lowering—Not Lifting—Weights
Chapter 32. Principle 5 – Brief – Exercise for Less Time, but With More Resistance, to Burn More Body Fat Traditional Cardiovascular Exercise Is a Terrible Way to Burn Body Fat
Chapter 33. The High Quality Exercise Program: More for Less
Chapter 34. How to Do the Four Clog-Clearing Exercises at Home
Chapter 35. How to Do the Four Clog-Clearing Exercises at a Gym
Chapter 36. Ten Minutes of High-Quality Brief Cardiovascular Exercise
Conclusion: Fighting Body Fat With Biological Facts
Afterword: Spread the Word
Appendices
Appendix 1. Food Groups’ SANEity Scores
Appendix 2. Products That Make Long-Term Fat Loss Easier
Appendix 3. A Higher-Quality Diet with the Least Effort Possible
Appendix 4. How Eat Before and After Workouts
Appendix 5. A Summary of the Five Benefits of Eating More —Smarter
Glossary
Online Resources, Extras, and Bonuses
Index
Bibliography
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