Fat loss programs

Chapter 1: Introduction

Most people fail to achieve any long term success when attempting to transform their body on their own. It is important to know why most people fail so that you learn how to avoid those pitfalls. This is where the change begins.

Chapter 2: Goals

The importance of goals has been well documented. Ensuring your goals are attainable and described properly will help you achieve results. The goal helper section walks you through the proper way to set goals. This simple exercise puts you on the right track.

Chapter 3: The Body Adapts

This chapter sets the foundation for the rest of the book. You will learn how the principles of periodization and general adaptation syndrome are used through out this book to help you maximize your training.

Chapter 4: Nutrition 

This is arguably the most important chapter in the book. As such, I have devoted a large portion of this book to nutrition. Nutrition is often a subject of huge confusion and misunderstanding; conflicting information is everywhere. You will finally learn, once and for all, proper nutrition.

Sample of what is covered in this chapter: 

  • Core Nutrition
  • Macro Nutrients
  • Calories and your lean body weight
  • How much to eat and when
  • Calculating meal requirements
  • Insulin and Insulin Resistance
  • Food Combinations
  • Proper Hydration
  • Rewarding yourself
  • Meal and eating plans
  • Troubleshooting nutrition
  • Foods not to eat
  • Shopping list
  • Meal ideas and recipes

Chapter 5: Supplements

Supplements were never intended to replace a regular nutrition plan. But when you combine proper nutrition with supplements you have a package that can really pack a one-two punch. Supplements make life easier, speed up fat loss, help build lean muscle, increase energy, and enhance recovery. I go into a great deal of detail on some specific supplements that can really make a difference in you life.

Sample of what I cover in this chapter: 

  • Are supplements necessary?
  • Supplement categories (Meal Replacements, Fat Burners, Protein, Glutamine, Creatine, etc.)
  • Importance of supplements
  • Recommended brands and products
  • Supplement quick reference list
  • My exact supplement routine that I use

Chapter 6: Cardio

Everyone knows cardio is important to good health. But what are the best cardio exercises to do, for how long and at what intensity?

Sample of what is covered in the chapter about cardio: 

  • Why Cardio
  • Different types of cardio
  • Calculating target heart rate
  • Interval training
  • Quick Cardio (This little secret is worth the price of the entire book)

Chapter 7: Weight Training 

For most people, weight training is another misunderstood part of the workout. We are constantly bombarded with new monthly “magazine” routines. I dispel these rumors and teach you how to get the most out of every rep in every workout. I teach you how to do the exact same routine that I used to get into great shape…and I get you in and out of the gym in under 45 minutes.

Sample of what is covered in the chapter on weight training:

  • Weight training and fat loss
  • Women and weight training
  • Understanding the weight training program
  • Your day by day weight training routine for the entire program
  • Full exercise descriptions

Chapter 8: Recovery

The body has an incredible but limited ability to recover. You will learn important factors about recovery that result in better muscle growth, increased fat loss, and an over all boost in energy.

Sample of what is covered in this chapter: 

  • Importance of recovery
  • Don’t over train
  • Recover Factors
  • Post work out nutrition

Chapter 9: Understanding Body Composition: 

Only after understanding how to accurately measure your body composition will you be able to accurately track your progress. Once you know this, you will never look at your bathroom scale the same way again.

Sample of what is covered in this chapter: 

  • What is body composition
  • Skin fold test
  • Calculating body fat percent
  • Body composition work sheet

Chapter 10: What to do When Your Done: 

Now that you completed the program, what do you do? Based on your results, I have developed several paths to chose from so you can continue achieving progressive results.

Chapter 11: Questions and Answers:

I have put together a very comprehensive question and answer section. This section will help answer any questions you may have. If that’s not enough…send me an email and I will answer all of your questions one on one.

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The product descriptions and statements made in this store have been created using the manufacturer supplied literature. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent and disease. Always consult you doctor before starting any diet, nutrition, exercise, or supplement program. Read labels for warnings.