Table of Contents
Introduction: Welcome to a Fabulous Key to Health––Exercise! My Moving Forward Message to You! SECTION 1: Exercise, HIIT, and You! Let’s Get Moving on the RIGHT Track!
Chapter 1: What are the Health Benefits of Exercise?
- Exercise is the ‘Super Pill’ to Quality of Life Benefits
- Sitting is the New ‘Smoking Disease’
- Great News! Health Care Providers are Now Encouraging People to Exercise!
Chapter 2: What is High Intensity Interval Training (HIIT)?
- Why Is HIIT So Popular?
- How Are HIIT Programs Developed?
- Maximize the Results and Minimize the Risks with Your HIIT Workouts!
- How Many Times a Week Can You Do a HIIT Workout?
- Let’s Give HIIT a Try!
Chapter 3: What Are the Health Benefits of HIIT?
- How Much Can HIIT Improve Cardiorespiratory Fitness?
- What Is the Effect of HIIT on Insulin Sensitivity?
- What Is the Effect of HIIT on Cholesterol Levels?
- What Is the Effect of HIIT on Blood Pressure?
- How Does HIIT Impact Fat Loss and Weight Management?
- Summary of the Major Health Benefits of HIIT
Chapter 4: How Does Your Body Power Your HIIT Workouts?
- Introducing ATP, the Fuel for Life and Exercise
- The Aerobic Energy System: The Long-Term Exercise Pathway
- The Anaerobic Energy System: The Glucose-Fueled Rapid Energy System
- The Tale of Lactate
- The Cardiorespiratory Systems Delivers the Oxygen
- The Muscles Are the ‘Engines’ that Do the Work
Chapter 5: How to Succeed in an Exercise Program: Ten Steps to Follow
Chapter 6: Do It Right: Avoid These Exercise Mistakes
Chapter 7: Time for Your Heart Health Pre-Check
Chapter 8: Let’s Get UP and START MOVING NOW!
- Introducing, ‘For Every 30 Get Your 3’
- Implications from the Sedentary Behavior Research
SECTION 2: Optimal Weight (Fat) Loss Strategies that Work!
Chapter 9: Successful Weight Management; ‘Inch by Inch, It’s a Cinch’
- Obesity Statistics with an Optimistic Outlook
- Introducing, ‘Inch by Inch, It’s a Cinch’
- Is There Any Science to Using a Small-Changes Approach?
Chapter 10: What Does Energy Balance Mean in Weight Management?
- The Energy in The Foods We Eat
- What Are RMR, TEF and AEE; The Illustrious Acronyms of Weight Management?
- How Much Energy Does the Human Body Store?
- The Regulation of Energy Expenditure Picture…Is There a Set Point?
- How Do We Know When to Eat and When to Stop Eating?
- Where Does Exercise Fit Into the “Energy Balance” Equation?
- Prominent Questions and Answers on Energy Balance
Chapter 11: Lessons from ‘The Biggest Loser’ TV Show
- Resting Metabolic Rate Changes with Weight Loss
- Did the Rapid Weight Loss of the Contestants Influence their Weight Regain?
- Stop: Is It True that ‘Dieting ONLY Programs Can Actually Make You Fat?’
- What Role Does Genetics Play in Weight Management?
Chapter 12. Secrets from the REAL LIFE Biggest Losers!
- Introducing the National Weight Control Registry
- What Strategies Work for these Long-Term Weight Loss Success Winners?
- How Much Physical Activity are Registry Members Doing?
- What Happens to Registry Members Who Regain Weight?
- What Sparks Most People in the NWCR to Initially Start Their Weight Loss Plan?
- What Commonalities Are Observed With NWCR Members Diet?
- Practical Take-Home from the REAL LIFE Biggest Losers
Chapter 13: Is There a Healthiest Diet I Should Consider?
- What Are Telomeres and Why Did the Researchers Measure Them?
- What Did the Researchers Find?
- What Are the Mechanisms of the Mediterranean Diet that Promote Longevity?
- Wait, Are There Any Limitations of This Study?
- How Does Physical Activity Effect Telomere Length?
- Special question: What is Inflammation?
- Should You Choose the Mediterranean Diet?
Chapter 14. Low Carbohydrate Versus Low Fat Diets: What Is the Verdict?
- The Case for Low Carbohydrate, High Protein Diets
- The Case for Low Fat Diets What Does the Science Show?
- Which Diet is Better for Weight Loss?
- The Verdict: Which Is Better for Weight Loss: Low Fat or Low Carbohydrate
Chapter 15: The Stress-Cortisol-Obesity Connection
- What Are the Stress Response Pathways?
- So What Can You Do About Chronic Stress?
Chapter 16: 50 Frequently Asked Health, Nutrition and Weight Management Questions
- Questions on Health
- Questions on Nutrition
- Questions on Weight Management
SECTION 3: Let’s HIIT the Workouts!
Chapter 17: Let’s Go Over the Pre-Exercise Fundamentals
- Please Get Physician Clearance Before Starting Your Workouts
- Wear Proper Exercise Gear for Your HIIT Workouts
- Your Footwear Boosts the Workouts
- You Need a Workout Timer
Chapter 18: Your Workout Warm-Up and Cool-Down Are Important––Here’s Why?
- The Warm-Up: Preparing the Body and Turning on Fat Burning!
- The Workout Cool-Down: Calming Your Body and Mind
Chapter 19: How Hard Should You Workout?
- Introducing the M.I.I.T. Exertion Monitoring Method
- The Talk Test is an Accurate Gauge of Exercise Intensity, Too!
- Overexertion Carefulness!
Chapter 20: Your HIIT Workouts Plan
- Preface to Your HIIT Workout Plan
- How to Integrate HIIT Workouts with Your Steady State Workouts
Chapter 21: Your HIIT Workouts––Enjoy!
- Workout #1: 60s/90s HIIT
- Workout #2: 60s/60s HIIT
- Workout #3: 60s/30s HIIT
- Workout #4: 90s/30s HIIT
- Workout #5: 30s/30s HIIT
- Workout #6: 30s/45s HIIT
- Workout #7: 30s/60s HIIT
- Workout #8: 30s/90s HIIT
- Workout #9: 3m/3m HIIT
- Workout #10: 3m/4m HIIT
- Workout #11: 3m/6m HIIT
- Workout #12: 4m/3m HIIT
- Workout #13: 4m/2m HIIT
- Workout #14: 8s/12s HIIT
- Workout #15: 15s/15s HIIT
- Workout #16: 30s/4.5min HIIT
- Workout #17: 4min/1-2-4min HIIT
- Workout #18: 5min/5min HIIT
- Workout #19: 2min/1min HIIT
- Workout #20: 2min/2min HIIT
Chapter 22: The Future of HIIT Workouts––20 MORE Workouts!
SECTION 4: 100 WINNING Ways to Cut Calories in Your Daily Life
- Smart Swap Winning Ways
- Winning Behaviors to Follow in Your Daily Life
- Winning Ideas to Follow at Home
- Distinctively Unique Winning Ways to Cut Calories
My Salutation to You: The After Workout! Closing Thoughts To Reflect!
