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Imperial Library
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Index
Title Page
Copyright
Contents
Preface: My Story: From Fat Boy to Fat-Loss Expert
Part 1: Philosophy
Chapter 1: Fat-Burning Secrets of the Leanest People in the World
Chapter 2: Why Diets Fail and Why This Plan Won’t
Chapter 3: Understanding Your Body Type and Customizing Your Plan
Part 2: The L.E.A.N. Plan of Action
Establish Your Baseline
Chapter 4: Measuring Body Composition
Chapter 5: Tracking Progress: The Feedback Loop System That Won’t Let You Fail
Learn: Mental Training (The 1st Element)
Chapter 6: Setting Goals and Training Your Mind
Eat: Nutrition (The 2nd Element)
Chapter 7: Understanding Calories
Chapter 8: Balance Your Macronutrients
Chapter 9: Good Fats, Bad Fats
Chapter 10: Protein, the Muscle Builder and Metabolic Stimulator
Chapter 11: Clearing Up Carbohydrate Confusion
Chapter 12: Hydrate Like an Athlete and Burn More Fat
Chapter 13: Nutrient Timing
Chapter 14: The Burn the Fat, Feed the Muscle Meal Planning System
Activate: Cardio Training (The 3rd Element)
Chapter 15: Maximize Your Fat Loss with Cardio Training
New Body: Weight Training (The 4th Element)
Chapter 16: Burn the Fat, Feed the Muscle Weight Training: The Principles
Chapter 17: Burn the Fat, Feed the Muscle Weight Training: The Program
The Next Level: Advanced Strategies
Chapter 18: Breaking Plateaus
Chapter 19: How to Accelerate Your Fat Loss
Appendix—Extra Tools
Burn the Fat, Feed the Muscle Progress Chart
Burn the Fat, Feed the Muscle Goal-Setting Worksheet
The Goal-Achieving Formula Checklist
Calorie Worksheet
Calorie and Macronutrient Quick Reference Charts
Grams of Fat Daily Chart
Grams of Protein Daily Chart
Grams of Carbs Daily Chart
Acknowledgments
Online Resources
Index
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