Fat Burning Secrets of the World’s Best Bodybuilders & Fitness Models
By Tom Venuto
Copyright 2003, Fitness Renaissance, LLC All Rights Reserved
TABLE OF CONTENTS Medical Disclaimer Preface Introduction Chapter 1: Goal setting: How to set powerful, compelling goals that will propel you forward and charge you up with unstoppable motivationChapter 2: Chapter 2: Why 95% of all conventional diets fail - And the 8 most powerful strategies to permanently lose fat without diets or deprivation Chapter 3: Body composition: How to determine your fat to muscle ratio Chapter 4: Charting your progress: How to use performance feedback to get from where you are to where you want to be Chapter 5: Metabolic individuality and your body type: Doingyour best with what you’ve got Chapter 6: The law of calorie balance and the mathematics of losing body fat Chapter 7: Secrets of meal frequency & timing: How to turbo charge your metabolism and turn your body into a fat-burning machine! Chapter 8: Macronutrient ratios: The optimal combination of protein, carbohydrates and fats for improving your muscle to fat ratio Chapter 9: Good fats vs. badfats: How to speed up fat loss, boost muscle growth, increase energy and rev up your metabolism by eating the right fats in the right amounts at the right times Chapter 10: Protein: The muscle builder and metabolic activator – How much you really need Chapter 11: Clearing up carbohydrate confusion: Are carbohydrates your friends or foes? Chapter 12: How to get as lean as a bodybuilder or fitnessmodel using a new twist on the old low carbohydrate diet Chapter 13: Why water is essential for fat loss, how much you need, and what else you should (and shouldn’t) drink Chapter 14: The BFFM eating plan: How to design your own effective and result producing meals and menus. Chapter 15: Supplements: What the supplement companies hope you never find out Chapter 16: Cardio training secrets for maximumfat loss: Why it’s better to burn the fat than to starve the fat. Chapter 17: Weight training for fat loss: Why diet and cardio are not enough Conclusion: The journey is just beginning. Appendix
MEDICAL DISCLAIMER This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to yourdiet or nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. No health claims are made for this program. This nutrition and exercise programwill not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritionalconsiderations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD, or CCN) for your special nutrition program. Your nutrition plan will not be effective by itself. You must combine a good diet with an appropriate exercise program for optimal results. If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain yourphysician’s clearance before beginning an exercise program. The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age...