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Index
Fitness for Geeks: Real Science, Great Nutrition, and Good Health SPECIAL OFFER: Upgrade this ebook with O’Reilly Preface
METs Anyone? The Food Angle The Mashed-up Ancient Angle Annals of Experimentation The “Measure First” Mantra How to Use This Book Acknowledgments Safari® Enabled
1. Fitness and the Human Codebase: Reboot Your Operating System
The Cubicle Blues
Movement, We Hardly Knew Ye Free-Falling
Homing In on a Design Pattern Preinstalled Software
The Pre–Convenience Store Era Ancestors Five Seconds to Midnight
Designed to Get Our Butts Kicked The Cranky Anthropologist Hey, the Stone Age Was a Nasty Time The Modern Diet—It’s Lame!
Evolutionary Discordance: It’s SAD Don’t Crash Your Own Software
A Useful Template
Chair Men of the Bored
The Amazin’ MET Force Quit—Reboot And Now for Something Completely Different
Mindfulness Geek Gear Hard-Boiled Eggs to Go Dude, Take the Stairs OCD About Health Hey, He Likes Me! Knock Off Some Bench Presses It All Adds Up to Something Good
2. Fitness Tools and Apps
Quantified Self Sports and Fitness Tracking Personal Metrics Gear ≠ Health Fitbit Tracker
The Dashboard Nifty Charts Logging with Fitbit Mobile Version Online Community Fitbit API
Endomondo
Exporting Files from Endomondo How Many Times Around the World?
Fitocracy Garmin Connect NutritionData FitDay The USDA National Nutrient Database Pointy-Headed Searches
PubMed Google Scholar
Connected Devices
3. Food Chemistry Basics: Proteins, Fats, and Carbs
Empower Yourself Macronutrient Ratios
The Ole 30-50-20 Maneuver RDAs
Carbohydrates
Major Sugar Buzz Glucose Is Energy Fuel, but Not by the Ton Analyzing Your Carbs Polysaccharides, or Starches
Protein
Proteins Do Important Stuff Essential Amino Acids Eating Protein
Fats
SatFats vs. PolyFats Eating Fat Omega 6 vs. Omega 3 Fat Ratio
Bump up those n-3s Our genes are selected for closer to 1:1
Health Hack: Testing for Omega 3
Ketones
4. Micronutrients: Vitamins, Minerals, and Phytochemicals
The Nutrient That Roared Apples vs. Twinkies It’s a Snap to Keep Yourself Topped Up What’s Ahead? What Are Micronutrients? Figuring Out Your Daily Micronutrient Requirements Aim for Farms and Markets Cooking Alters Micronutrient Content Grade School Nurse Fondly Recalled Vitamins
Fat-Soluble Vitamins
Vitamin A
Vitamin A toxicity
Vitamin D
We geeks are often indoor creatures The biosynthetic process It’s a dessert topping—it’s a hormone! Sources of Vitamin D Supplements Supplement thoughtfully Testing for D
Vitamin E
E and C supplements
Vitamin K
Water-Soluble Vitamins
B vitamins Vitamin C
Minerals
Macrominerals
Calcium
Vitamin D and calcium work together
Magnesium Phosphorus Potassium Sodium chloride (salt) Sulfur
Trace Minerals
Getting Micronutrient Information Online: Web Tools
NutritionData FitDay on Vending-Machine Fare
Needs work: Potassium to sodium ratio
USDA National Nutrient Database Linus Pauling Institute Micronutrient Information Center USDA Interactive Calculator National Institutes of Health, Office of Dietary Supplements Factsheets
5. Food Hacks: Finding and Choosing Food
Eat Local: Leave the Big Boxes for the Extras
Choosing Foods Locally Farmer’s Markets Community Supported Agriculture Your Own Victory or Rooftop Garden Community Gardens
Choosing Food in the Meat Space: Navigating the Modern Supermarket’s Shoals
Mastering the Layout It’s the Positioning, Stupid
Choosing Food in the Digital Space with Apps Hacks for Finding Good Food on the Road Code Crash: Choosing Food in Hard Times
6. Food Timing: When to Eat, When to Fast
Intermittent Fasting Variations: 19/5 and “Eat Stop Eat” The Basics of Intermittent Fasting: Getting Started Eating in Blocks or Windows Don’t Be a Hungry Vampire Apps for Fasters
7. The Other World: A.K.A. Outside
The Sun Is Our Friend Exercising Outside
Walking
Recovery plan Family stroll Walking tools Little things add up
Sprinting
Sprint efficiencies The long and the short of it Sprint protocols Sprinting a soccer field Maximum effort, not steady state The mental game Time to go all out Specific sprinting protocols Tabata sprints Make it up
Run/Cycle/Sprint Hybrids
Fartleks Body speeds
Body-Weight Exercises
Push-ups Inverted Push-ups Pull-Ups/Chin-Ups
How to do a pull-up Trick or program yourself for more push-ups and pull-ups
Planks Running Jumps Hiking and Climbing
Escape valve from the “thousand little stresses” Tools for hiking and trekking
Endomondo mashed up with Google Earth Backpacker GPS Trails
Outdoor Cross-Training Routines
Beach Fit Workout Alpine Skiing/Snowboarding
Alpine Replay More ski tracking
Airport Fitness Hacks
Create Your Own Airport Exercise Beware of the Terminal Zombies
8. Hello, Gym! Finding Your Way Around the Fitness Facility
Now What? Lifting Is a Good Focus Negative Weightlifting Biases: Get Over Them A Few Jock and Physiology Terms, as Promised
TEE Formula
Top 40 HIT: High-Intensity Training Resistance-Training Terms
Reps ‘n’ Sets Sessions and Volume The RMs: Repetition Maximum Percentages of RM
What’s Your Plan? How Many Sets and Reps
The 1-Set Method Pre-Exhaustion GAIN and WODs Low-Rep Methods Split Routines and Compound Sets
Grand Entry, Time to Warm Up The Bench Press The Military Press The Deadlift The Leg Press The Back Squat Dumbbells Bicep Curls and Hammer Curls Leg Extensions and Cable Pulldowns Instructional Video Sources Using an App, or Not, to Record Sets
Men’s Health Workouts Tracking on Bodybuilder.com CrossFit
Cross-training
9. Randomizing Fitness and the Importance of R & R
Shock the Monkey Shake It Up in the Morning I’m Only Sleeping RESTful Programmers Randomize It
The WOD Shop GAIN Fitness Mashing Up Your Sports Devices
Rest and Taper
Decelerate, Strategically The Wound Healing School RestWise
The All-Important Zees
Sleep Basics Sleep Stages: NREM and REM Low-Tech Sleep Tracking Hacking Your Sleep with the Zeo Sleep Manager
The Zeo Web API API nitty-gritty
More Web Tracking
Meditation Tools
Vonnegut Would Have Grokked It
10. Code Maintenance: Human Fueling and Supplements
Fueling Fitness Maintaining a Reasonable Protein Intake
How Much Protein Is Enough? Tools
Make Sure the Tank Is Full
Basal Metabolic Rate and Activity Calculator Pre-Exercise Eating All Protein Is Not Created Equal Carbs and Protein: Both in the Mix
Water and Hydration
Guidelines Cold and Altitude Also Affect Hydration
Micronutrient Replenishment
RDA Levels May Not Be Enough
11. Lifestyle Hacks for Fitness
Hormesis
Cold and Heat Stress
Tools Cryotherapy
Exercise Stress Caloric Restriction and Fasting Assorted Hormetic Activities
Sports Massage Conclusion
A. Notes
Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Chapter 9 Chapter 10 Chapter 11
B. About the Author Index About the Author Colophon SPECIAL OFFER: Upgrade this ebook with O’Reilly
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