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Index
I. OPTIMAL NUTRITION
Eating Healthy Vs. Achieving Your Goal Physique
What Is A Calorie?
Are Calories Bad For You?
How Does Your Body Use Calories?
How Many Calories Do You Need?
Macro Basics
What Is A Carb?
What Is Protein?
What Is Fat?
Why Track Macros?
When To Eat Carbs?
When To Eat Protein?
How Is Fat Burned?
Cut Vs. Maintenance Vs. Bulk
Clean Foods Vs. Dirty Foods
Vitamins And Minerals
Importance Of Fiber
Hydration
How To Read A Nutrition Facts Label
Tracking Food
Food Profile
Supplements
Whey Protein
Creatine
Multivitamin
Fish Oil
Pre-Workout
Nutrition Priority Pyramid
II. OPTIMAL TRAINING
Muscle Groups
How Do Muscles Grow?
Choosing An Exercise
Weight Training Exercises
How To Warm-Up
How Much Weight?
How Many Reps And Sets?
Rest Period Between Sets
Training Volume
Proper Form
Signs That You Are Making Progress In Your Training
Central Nervous System
Rest Day
How Frequent Should You Train?
10 Common Training Mistakes
Training Mentality
III. OPTIMAL FITNESS THEORY
Common Fitness Misconceptions
Cardio To Lose Weight
Toning
Targeting Fat Loss
Ab-Training
Eating Junk Food
Alcohol
Too Much Sugar
Too Much Sodium
Metabolism
“I Can’t Gain Weight”
6 Meals A Day
Eating At Night
Eating Fat Makes You Fat
Working Out Too Much
Changing Exercises So Muscles Don’t Adapt
Females Getting Bulky From Weights
Too Much Protein
Weighing Yourself
Losing Weight Too Fast
Body Adaptations
How Can I Achieve Faster Results?
What Is The Best Diet?
Refeeds Vs. Cheat Day
Achieving Your Goal Without Tracking Calories
Resources To Maximize Your Fitness Potential
Helpful Tips
Summary
Keeping It Real (Parting Message)
Online Fitness Coaching
Contact Info
Glossary
Bibliography
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