CONTENTS
CHAPTER 1......................................................................... 5
HOW CALORIES ARE BURNED .......................................... 5
DETERMINING THE AMOUNT OF CALORIES YOUR BODY BURNS WHILE AT REST. .......................................... 6
HARRIS BENEDICT EQUATION.................................................................................................... 6
EXAMPLE 1.................................................................................................................................... 9
CALORIES BURNED NEEDED TO LOSE WEIGHT ........................................................................................ 11
CHAPTER 2....................................................................... 12
HOW TO SPEED YOUR METABOLISM ............................. 12
WHY SHOULD YOU EAT SIX MEALS?............................................................................................ 12
CHAPTER 3....................................................................... 14
DIET TIPS ......................................................................... 14
TYPES OF FAT...................................................................................................................................... 15
EXAMPLES.................................................................................................................................... 15
HOW TO PLAN A DIET................................................................................................................... 18
HERE ARE SOME IMPORTANT TIPS TO CUT FAT ........................................................................................ 22
NUTRITION FACTS .............................................................................................................................. 24
CHAPTER 4....................................................................... 29
PUTTING AN EXERCISE PROGRAM TOGETHER ............. 29
SAMPLE EXERCISE PROGRAMS ...................................................................................................... 30
Workout #1 .................................................................................................................................. 30
Workout #2 .................................................................................................................................. 38
Workout #3 .................................................................................................................................. 42
Additional exercises for problem areas ....................................................................................... 45
FLEXIBILITY AND STRETCHING.................................................................................................. 61
CHAPTER 5....................................................................... 64
HOW TO MEASURE PROGRESS ....................................... 64
CONCLUSION ................................................................... 68
STEPS TO A BETTER BODY.............................................. 68
TAKE A LOOK AT YOUR CURRENT DIET AND START MAKING CHANGES ...................................................... 68
Stop making excuses .................................................................................................................... 69
