| Contents |
| Contents Contents...................................................................................................................... 3 Figures......................................................................................................................... 8 1 Overview................................................................................. 1 Why Did I Write This............................................................................................... 11 The Abdominator—Fat Loss Machine.................................................................. 11 There Is Hope............................................................................................................. 11 2 Bad Information.................................................................... 12 Why?........................................................................................................................... 12 Sources of Misinformation....................................................................................... 13 3 Diet Books............................................................................. 14 Diet Books.................................................................................................................. 14 Bad Books.................................................................................................................. 14 Bookstores................................................................................................................. 14 The Truth................................................................................................................... 15 4 Other Sources...................................................................... 15 The Commercial Gym................................................................................................ 15 Gym Front Loading................................................................................................... 15 Gym, After Signup..................................................................................................... 16 Personal Trainers....................................................................................................... 16 TV Gurus..................................................................................................................... 17 5 The Key.................................................................................. 18 The Great Society...................................................................................................... 18 Nag, Nag, Nag…........................................................................................................ 18 Who is in Control?.................................................................................................... 18 Then Why Do I Do It?.............................................................................................. 18 On A Positive Note................................................................................................... 19 6 My Past Fat Loss Efforts..................................................... 19 My Background......................................................................................................... 19 Current Starting Point............................................................................................... 20 7 The Body................................................................................ 21 Understanding........................................................................................................... 21 Homeostasis............................................................................................................... 21 Changing Your Angle of Attack............................................................................. 22 8 Exercise Basics.................................................................... 23 Cardiovascular........................................................................................................... 23 Resistance Exercise................................................................................................... 24 Next Chapters & Book Summary............................................................................. 24 |
| 9 Hormones............................................................................... 25 Overview..................................................................................................................... 25 Anti-Aging................................................................................................................. 25 Research...................................................................................................................... 25 Manipulation.............................................................................................................. 25 Anabolic, Catabolic, Lipogenic, & Lipolytic.......................................................... 26 10 Reasoning............................................................................ 28 History......................................................................................................................... 28 Hunter Gatherers........................................................................................................ 28 Big Change.................................................................................................................. 28 11 Dietary Fat............................................................................ 30 Against the Grain........................................................................................................ 30 Fats in the Diet............................................................................................................ 30 Other Cultures............................................................................................................. 30 Basic Review................................................................................................................ 31 12 Hormonal Response to Food............................................. 31 The Keys to the Treasure Chest............................................................................... 31 Metabolic Opposing Forces...................................................................................... 32 Insulin........................................................................................................................... 32 Glucagon...................................................................................................................... 32 So What?...................................................................................................................... 33 Hunger VS Cravings................................................................................................... 33 13 Big Change........................................................................... 33 Shifting Fuels............................................................................................................... 33 Foods: Can & Can’t.................................................................................................... 34 The “S” of “Sucks”..................................................................................................... 34 14 The Diet Plan Basics........................................................... 35 Overview...................................................................................................................... 35 Macronutrient Cycling............................................................................................... 35 Fat Burning Meals....................................................................................................... 35 Carb-Load Meals......................................................................................................... 35 15 Details................................................................................... 37 Overview....................................................................................................................... 37 Water............................................................................................................................. 37 Carb Limits.................................................................................................................... 37 Meal Frequency........................................................................................................... 37 |
| 16 Menu & Recipes.................................................................. 38 Overview...................................................................................................................... 38 Breakfast...................................................................................................................... 38 Lunch + Snack............................................................................................................ 39 Dinner........................................................................................................................... 40 Shake............................................................................................................................ 40 Low-Low Shake.......................................................................................................... 40 Sweets........................................................................................................................... 41 Alternative Foods....................................................................................................... 41 Other Snacks................................................................................................................ 41 17 Carb Load.............................................................................. 42 Overview....................................................................................................................... 42 My Carb Load Meal.................................................................................................... 42 Alternate Meal #1........................................................................................................ 42 Alternate Meal #2........................................................................................................ 42 Can & Can’t.................................................................................................................. 42 Loopy............................................................................................................................ 43 Reminders..................................................................................................................... 43 Splitting It Up............................................................................................................... 43 18 Post Carb Load.................................................................... 44 A Whole Lot of the Same.......................................................................................... 44 Just Like Football….................................................................................................... 44 19 Resistance Training............................................................ 45 Overview...................................................................................................................... 45 Rip’s View.................................................................................................................... 45 What Works…............................................................................................................ 45 Hormones.................................................................................................................... 45 Exercise Induced........................................................................................................ 46 20 Exercises.............................................................................. 46 Overview...................................................................................................................... 46 Lower Body Exercises................................................................................................ 46 Compound Upper Body Exercises............................................................................ 47 Isolation Arm & Shoulder Exercises........................................................................ 47 Abdominal Exercises.................................................................................................. 48 Method to the Madness—Review.......................................................................... 48 Training 1 Side Of The Body At A Time................................................................ 49 Weight Training Uses............................................................................................... 49 One Last Note............................................................................................................. 49 |
| 27 Supplements That Merit Consideration.......................... 65 Overview….................................................................................................................. 65 Supplement Lines…................................................................................................... 65 General Vitamins…..................................................................................................... 65 Fat Burners…............................................................................................................. 66 Topical Fat Loss…..................................................................................................... 67 28 Where to Go to Get Everything......................................... 68 Overview….................................................................................................................. 68 Health / Medicine…................................................................................................... 68 Back Isles…................................................................................................................. 68 Up the Side….............................................................................................................. 68 Middle Stuff…............................................................................................................ 69 Front Stuff…............................................................................................................... 69 Websites…................................................................................................................. 69 29 Bringing It All Together.................................................... 70 Overview…................................................................................................................. 70 30 Zig-Zag Approach To Dieting............................................ 79 Overview…................................................................................................................. 79 Rationale…................................................................................................................. 79 Calories….................................................................................................................. 79 Similarities & Differences......................................................................................... 79 Zig-Zag…................................................................................................................... 80 Cycles…..................................................................................................................... 80 Graphics….................................................................................................................. 80 Zig-Zag Twist On The NHE Plan............................................................................ 80 31 Other Supplements............................................................ 82 Overview…................................................................................................................. 82 Metabolism…............................................................................................................. 82 Anabolism…............................................................................................................... 82 Recovery…................................................................................................................. 83 Reminder…................................................................................................................. 83 Freak-Show…............................................................................................................. 83 Rationale…................................................................................................................. 84 Your Choice…............................................................................................................ 84 Last Notes….............................................................................................................. 84 Bad Stuff…................................................................................................................. 85 |
| Complete Guide To Fat Loss Training |
| 21 How the Body Adapts......................................................... 50 General Adaptation Syndrome................................................................................. 50 Common Sense?…...................................................................................................... 51 Micro/Meso/Macro…............................................................................................... 52 22 Weight Gain Training......................................................... 52 Bodybuilding….......................................................................................................... 52 Different Ideologies…............................................................................................... 53 23 Weights Program............................................................... 53 What You Know……................................................................................................ 53 Fatigue….................................................................................................................... 53 My Sets, Reps, & Performance............................................................................... 54 24 Nuts & Bolts of the Weights Program............................ 55 Overview…................................................................................................................. 55 Day 1 Chest/Back….................................................................................................. 55 Day 2 Legs….............................................................................................................. 56 Day 4 Arms/Shoulders............................................................................................. 57 2-Way Deal…............................................................................................................. 58 Quick…........................................................................................................................ 58 Pretty Muscles…....................................................................................................... 58 Carb Load Timing…................................................................................................... 58 Conclusion….............................................................................................................. 59 25 Cardio Training.................................................................... 59 Overview…................................................................................................................. 59 Hormonal Considerations......................................................................................... 59 Clarification…............................................................................................................. 60 Circuit Training…....................................................................................................... 60 Interval Training…..................................................................................................... 60 Intensity….................................................................................................................. 60 Agilities….................................................................................................................... 61 The Old Treadmill…................................................................................................... 61 Conclusion….............................................................................................................. 62 26 Circuit Training.................................................................... 62 Overview….................................................................................................................. 62 HR Week….................................................................................................................. 62 Intensity Increase…................................................................................................... 63 The Why’s/Misc….................................................................................................... 63 |
32 Results................................................................................ 85 Take Photos…........................................................................................................... 85 My Results…............................................................................................................ 85 By The Numbers…................................................................................................... 88 Your Progress…....................................................................................................... 88 33 Last Notes.......................................................................... 89 Overview…................................................................................................................ 89 Planning…................................................................................................................. 89 Lifestyle….................................................................................................................. 89 Plateau Breaking…................................................................................................... 90 Strategies…............................................................................................................... 90 Lifelong Diet?…........................................................................................................ 91 Conclusion…............................................................................................................. 91 34 Bibliography....................................................................... 92 Books…...................................................................................................................... 92 Websites…................................................................................................................ 92 35 Index.................................................................................... 93 |