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Copyright © 2006-2009 by Zero to Hero Fitness, LLC. All rights reserved. Rev 07-20090126 No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without the priorwritten permission of the Publisher. Requests to the Publisher for permission should be addressed to Zero to Hero Fitness, LLC, 1259 Buckboard Circle, South Lyon, MI 48178.

Table of Contents
PREFACE READ THIS FIRST! .................................................................................................................. 5 WHAT MAKES YOUR FURNACETICK?............................................................................................... 9 IN PURSUIT OF A BETTER BODY ......................................................................................................... 9 MASS CONFUSION: FITNESS INDUSTRY INSANITY! .................................................................... 10 BENEFIT FROM MY MISTAKES.......................................................................................................... 12 GET REAL................................................................................................................................................ 13 THE SKINNY ON YOUR BODY ............................................................................................................ 15 TOTAL FAT LOSS & FITNESS FOR ALIFETIME ............................................................................... 18 THE POWER OF KNOWLEDGE AND HABITS ................................................................................... 20 CREATING THE SPARK.......................................................................................................................... 24 MUSCLE MAGIC.................................................................................................................................... 24 BUT I DON’T WANT TO LOOK LIKE ARNOLD WHATSHISNAME!............................................... 25 WHY SHOULDN’T WE BE “SWEATIN’ ON THE TREADMILL”? .................................................... 27 THE HIGH-INTENSITY FAT LOSS SOLUTION.................................................................................. 30 THE BIG EXERCISE SECRET................................................................................................................ 31 3 PRINCIPLES TO EFFECTIVE STRENGTH TRAINING.................................................................... 32 PRINCIPLE 1 –INTENSITY................................................................................................................ 32 PRINCIPLE 2 – VOLUME & FREQUENCY ...................................................................................... 34 PRINCIPLE 3 – PROGRESSION ........................................................................................................ 36 REPS, SETS, AND EXERCISES, OH MY!............................................................................................. 36 HOW MANY REPS?............................................................................................................................. 37 HOW MANY SETS? ............................................................................................................................. 39 TOTAL BODY WORKOUTS................................................................................................................ 41 EXERCISE SELECTION...................................................................................................................... 43 FREE WEIGHTS VS. MACHINES....................................................................................................... 44 YOU TAKE MY BREATH AWAY...
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