The Body Fat Guide

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The Body Fat Guide

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  • 製本 Paperback:紙装版/ペーパーバック版
  • 言語 ENG
  • 商品コード 9780968191002
  • DDC分類 613

Table of Contents

Interesting Facts and Quotes                       i
Acknowledgments vii
Author's Note viii
Introduction ix
What This Book Can Do for You ix
Weight Loss and Health x
PART ONE: DIET and EXERCISE GUIDE
Quick Checkup 13 (2)
How Fat Are You? 13 (1)
What Do You Do Now? 14 (1)
Pounds Don't Count 15 (4)
A New Way to Watch Your Weight 15 (1)
A Pound Is a Pound 15 (1)
All Pounds Are Not Created Equal 16 (1)
Thin Isn't the Same As Lean 16 (1)
Percentage Body Fat---The Inside Story 16 (1)
The Painted Balloon 16 (1)
Quick, Easy and Accurate 17 (1)
No Clipers, Electrodes or Water Tanks 18 (1)
Body Mass Index 18 (1)
How to Use This Book 19 (12)
The Energy Balance Chart 19 (1)
Measurements 19 (1)
Your Waistline 20 (2)
Fluid Retention 22 (1)
Steroids---Growth or Bloat? 23 (1)
Is it Body Fat, Muscle, Food or Fluid? 23 (1)
Body Composition---The Tables 23 (1)
Body Fat Percentages of Models 24 (1)
Energy Output 25 (1)
Analyzing Your Activities 26 (2)
Diet---Your Calorie Intake 28 (2)
Net Calorie Intake 30 (1)
Starting Your Program 31 (6)
Your First Goal 31 (1)
Correct Your Estimates 31 (1)
Results Are Your Guide 32 (1)
Rapid Weight Change 33 (1)
Maintain Your Percentage Body Fat 33 (1)
The Frisbee and the Barn 34 (1)
A Diet Is the Last Thing You Need 35 (2)
Food, Nutrition and Health 37 (8)
Balance Your Nutrients 37 (2)
Vitamin and Mineral Supplements 39 (1)
Food Guides 39 (1)
There Are No Fattening Foods 40 (1)
Absorption of Food 41 (1)
Diet and Heart Disease 42 (1)
Cholesterol 43 (1)
Is Vegetarianism the Answer? 44 (1)
The 4 Secrets of Weight Control 45 (8)
Quality, Quantity, Sensitivity and 45 (1)
Satisfaction
Restore Your Taste Buds 45 (1)
Fun On a Bun 46 (1)
Damage Control 47 (1)
Exercise Purging 48 (1)
Overcoming Bad Habits 49 (1)
Caffeine 49 (1)
Food Addiction and Eating Disorders 50 (2)
A Message to Therapists 52 (1)
Your Ideal Body 53 (4)
Selecting Your Goals 53 (1)
Does Height Count? 54 (2)
Body Types 56 (1)
Age Doesn't Count 56 (1)
Reducing Body Fat 57 (6)
Proper Weight Loss 57 (1)
Dieting At Last 58 (1)
Calorie Deficit 59 (1)
Exercise and Hunger 59 (1)
Speed Doesn't Count 60 (1)
Weight and Intensity 60 (1)
Heart Rate 61 (1)
Spot Reducing 61 (1)
Cellulite and Liposuction 61 (1)
Diet Drugs 62 (1)
Increasing Lean Body Mass 63 (232)
Proper Weight Gain 63 (1)
Calorie Surplus 63 (1)
Recovery 64 (1)
Freehand Exercises 64 (4)
Warm-Up 65 (1)
Push-ups and Modified Push-ups 65 (1)
Squats or Deep Knee-Bends 65 (1)
One- and Two-Legged Toe-Raises or 66 (1)
Calf-Raises
Doorknob Rows 66 (1)
Lying Hyper-Extensions 66 (1)
Doorway Shoulder Isometrics 67 (1)
Triceps and Biceps Tensing 67 (1)
Running in Place 67 (1)
Special Toning Exercises 68 (4)
Abdominal Crunches and Reverse Crunches 68 (1)
Lying Side Leg-Raises 68 (1)
Twisting Elbow-to-Opposite-Knee Sit-Ups 69 (1)
Side Sit-Ups 69 (1)
Seated Twists 69 (1)
Bent-Over Standing Twists 69 (2)
Vacuum 71 (1)
Deadlifts 71 (1)
Kneeling Kickbacks 71 (1)
Supine Scissors 71 (1)
Stretching 72 (1)
Seated One-Leg-Extended Stretch 72 (1)
Shoulder Stretch 72 (1)
Calf Stretch 72 (1)
Final Word 72 (3)
PART TWO: BODY COMPOSITION TABLES
Female Body Composition Tables
100-131.5 Lb 75 (11)
132-163.5 Lb 86 (12)
164-195.5 Lb 98 (11)
196-227.5 Lb 109 (13)
228-259.5 Lb 122 (15)
260-291.5 Lb 137 (20)
Male Body Composition Tables
120-151.5 Lb 157 (12)
152-183.5 Lb 169 (15)
184-215.5 Lb 184 (20)
216-247.5 Lb 204 (25)
248-279.5 Lb 229 (30)
280-311.5 Lb 259 (35)
Special Weight Class---Male and Female 294 (1)
Appendix A Energy Balance Chart 295 (2)
Appendix B Electronic Energy Balance Chart 297 (1)
Appendix C Food Calorie Table 298 (3)
Appendix D Activity Calorie Table 301 (1)
Appendix E Standard Measurements Table 302 (1)
Glossary 303 (3)
Bibliography 306 (1)
Suggested Reading 307 (1)
Index 308 (4)
Book-Order Form 312