Table of Contents
Preface: My Story: From Fat Boy to Fat-Loss Expert ix
Part 1 Philosophy
Chapter 1 Fat-Burning Secrets of the Leanest People in the World 3
Chapter 2 Why Diets Fail and Why This Plan Won't 14
Chapter 3 Understanding Your Body Type and Customizing Your Plan 29
Part 2 The L.E.A.N. Plan of Action
Establish Your Baseline 51
Chapter 4 Measuring Body Composition 53
Chapter 5 Tracking Progress: The Feedback Loop System That Won't Let You Fail 69
Learn: Mental Training (The 1st Element) 87
Chapter 6 Setting Goals and Training Your Mind 88
Eat: Nutrition (The 2nd Element) 115
Chapter 7 Understanding Calories 116
Chapter 8 Balance Your Macronutrients 135
Chapter 9 Good Fats, Bad Fats 152
Chapter 10 Protein, the Muscle Builder and Metabolic Stimulator 168
Chapter 11 Clearing Up Carbohydrate Confusion 182
Chapter 12 Hydrate Like an Athlete and Burn More Fat 199
Chapter 13 Nutrient Timing 215
Chapter 14 The Burn the Fat, Feed the Muscle Meal Planning System 234
Activate: Cardio Training (The 3rd Element) 258
Chapter 15 Maximize Your Fat Loss with Cardio Training 259
New Body: Weight Training (The 4th Element) 284
Chapter 16 Burn the Fat, Feed the Muscle Weight Training: The Principles 285
Chapter 17 Burn the Fat, Feed the Muscle Weight Training: The Program 304
The Next Level: Advanced Strategies 323
Chapter 18 Breaking Plateaus 324
Chapter 19 How to Accelerate Your Fat Loss 339
Appendix-Extra Tools 359
Burn the Fat, Feed the Muscle Progress Chart 361
Burn the Fat, Feed the Muscle Goal-Setting Worksheet 362
The Goal-Achieving Formula Checklist 363
Calorie Worksheet 364
Calorie and Macronutrient Quick Reference Charts 367
Grams of Fat Daily Chart 373
Grams of Protein Daily Chart 374
Grams of Carbs Daily Chart 375
Acknowledgments 376
Online Resources 378
Index 379