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Index
Biologic Revelation Copyright Table Of Contents Foreword Introduction Nothing But the Truth The Jury Is In Picture Yourself Whom Can We Believe? Sincerity Is No Excuse Speaking of Emperors: Get Off Your Throne A Word or Two for My Peers in the Business Destroying Your Body? Running to Your Funeral? Fitness Fads to Die For? Hidden in Plain Sight What About Cardio and Aerobic Fitness? Less Is More Stepping Into the Light What’s Inside the Book A Note to the Inactive Masses What You Will Learn How to Best Read This Book The Hard Part Section I Fundamentals of the Biologic Method Chapter 1 Biologic Crash Course: How It Works The Disease of Weakness A Note to Fitness Enthusiasts What Is the Biologic Revelation? What Are Biologic Workouts? Fundamentals of the Biologic Revelation 1. Genetic Design: Enhanced Through Fight or Flight 2. Super Fast Twitch Muscle Fibers Hold the Keys Fat Burning Warriors: Glycolytic Fibers and the Blood Sugar Burn Factor The Best Kept Secret: How Skeletal Muscles Really Work Keeping Superman Alive The Lobby, the Hallway, and the Golden Door Atrophy Versus Hypertrophy Metabolic Fat-burning Catalysts We All Have a Gland Problem The Muscle Stem Cell Phenomenon For Clarification: The Three Different Muscle Types Chapter 2 The Biologic Cascade of Benefits The Waterfall of Cascades Fat Burning, Body Shaping, and Your Metabolism Beware of the “no Pain, No Gain” Lie Optimal Hormone Stimulation Insulin Sensitivity and the Fight Against Diabetes Glucose Metabolism and the Fight Against Cancer Heart Health and the Cardiovascular Effect A Quick Look at Hiit Significant Reduction in Blood Pressure Optimal Harvesting of Muscle Stem Cells Miraculous Stroke Recovery and Prevention Spine, Bone, Joint, and Central Nervous System Health Greater Strength and Capacity to Survive Improved Mental Health, Cognitive Activity, and Anxiety Management Pain Management Sweat: The Stinky, Drippy Truth Goodbye Fad Diets and Crash Dieting Healing Power and Anti-aging Reversing Age at the Genetic Level The Great Benefit: Greater Freedom and More Time Chapter 3 Fitness Defined The Eye Test Defining Fitness Pseudo-fitness Extremists The Candle Metaphor From Marathon to Fixx: Historically True Parables Eye Witness Fitness Parables The Story of the Runner and the Sprinter The Story of the Bodybuilder and the Rehabber Learning from the Mistakes of Others The Motivational Paradigm: The Four Cornerstones What Proves a Beneficial Workout? The Four Cornerstones of Motivation Cornerstone 1: True Health Cornerstone 2: Aesthetics Matter Cornerstone 3: Enjoyment Is Imperative Cornerstone 4: The Sustainability Axiom Trumps All The Tragedy of Nfl Great Terry Long True Fitness Is Holistic Fitness Section II Biologic Workouts and Protocols Chapter 4 Biologic Workout Protocols 1 & 2 Building on a Firm Foundation Biologic Method Taboos How We Stimulate Super Fast Twitch Muscle The Science of Orderly Recruitment Your Role in Commanding Orderly Recruitment Biologic Protocol 1: Isolation and Focus - Brain Power The Six Techniques of Isolation and Focus The Not-so-secret Weapon: Strength of Spirit Biologic Protocol 2: The Three F’s Progression and Muscle Psychology Set 1: Fire Set 2: Fatigue Set 3: Failure The Golden Rep Chapter 5 Biologic Workout Protocols 3 & 4 Biologic Protocol 3: R&r—recovery and Recuperation Recovery: Inter-set Rest Recuperation: Rest for Your Soul The Taboo of Muscle Over-training Occasional Layoffs Are a Good Thing for All Biologic Protocol 4: The Scientific Method The Basic Muscle Groupings (Super Groups) The Steps Within Biologic’s Scientific Method Stay the Course! Chapter 6 The Workouts Biologic Workout Scheduling Variations Before Getting Started The Biologic Workout Variations The Healer A Note About Old School Stretching Biologic Resting Movements The Healer: Sample Super Group Exercises Doubles, Anyone? The Once-a-week’er The Weekender A Quick Note on Biologic Interval Training Workouts Advanced Workout Variations The Twelve Advanced Muscle Groups The Builder The Builder: Sample Advanced Group Exercises The Extremist The Competitor Chapter 7 Biologic Exercises The Healer’s 10 Minute Super Group Exercises A Wealth of Options Biologic Workout Flight Checklist Section III Nutrition and the Biologic Lifestyle Chapter 8 Biologic Approach to Nutrition The Motivational Paradigm Returns Attacking the Obesity Epidemic Foods We Need More Often Supplementation Chapter 9 Biologic Nutrition Strategies: Reeling It In The Fish Crisis The Soy Paradox Cut It Out or Cut Back! Alcoholic Beverages Beginning to Fulfill the Great Requirement: Remove Temptations Diet Strategies: How, When, and Where Concerning Calories Food Consumption Strategies Timing Strategies Psychological Strategies Chapter 10 Biologic Active Lifestyle Strategies Keep an Open Mind and Seek Wise Counsel Walk the Walk Don’t Enjoy Walking? Move with Balance, Strength, and Grace Don’t Skip Recess … Play Like a Kid! Love to Run? Don’t Jog … Sprint! Get More Sleep! Find an Active Service Project or Ministry Not-so-secret Weapon Pt. 2: Meditate and Pray Throughout the Day Perform Resting Movements Often Limit Tv, Computer, and Mobile Device Time Read More During Late Evening Hours Conclusion Be Encouraged! Appendix Appendix I Notated Bibliography with Excerpts Appendix II Categorized Research with Excerpts for Further Reading Dangers of Running, Aerobics, and Other Endurance Exercise Dangers of Crossfit Type Strength Training Dangers of Other High-volume, High-variability Strength Training Programs Fast Twitch and Super Fast Twitch Muscle Fibers Fat Burning, Metabolism, and Insulin Sensitivity Heart and Cardiovascular Health Hormone and Anti-aging Research Muscle Psychology, Motor Imagery, and Neural Adaptations in Strength Training Other Healing Effects of Biologic Strength Training Recovery, Recuperation, & Rest: Mission Critical Resting Movements and Stretching Risks of Prolonged Sitting and a Sedentary Living Satellite Muscle Stem Cells Seniors and Elderly: Targeted Studies
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