Total Fitness for Men - Metric Edition by Vincent Antonetti, Ph.D.

Total Fitness for Men - Metric Edition

byVincent Antonetti, Ph.D.

Kobo ebook | May 20, 2014

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This eBook is a total fitness guide for men with equal emphasis on exercise, nutrition, weight loss and weight maintenance. Learn how to safely get fit, lose weight, eat healthy and look your best. 

The book is packed with useful new tables: BMI-Based Height-Weight, Weight Loss Prediction, Cardio Assessment, Strength Assessment, and much more including illustrated dumbbell workouts.

Total Fitness is another sensible eBook you can trust from NoPaperPress. (Metric units, PhD author).


What’s In This eBook
Health Risks & Counter Measures
Medical Assessment
Cardio Self Assessment
Strength Assessment
Flexibility Assessment
Body-Weight Assessment
BMI-Based Weight vs. Height
Are You Eating Sensibly?
Time to Set Goals

Be More Active Every Day
Calories Burned
Types of Exercise
Select the Right Exercise
Aerobic Exercise: How Hard?
Aerobic Target-Training Zone
Aerobic Exercise:  Intensity-Level
Aerobic Exercise:  How Often?
Aerobic Exercise:  Typical Workout
Pulse Measurement
Monitors For Aerobic Exercise
Walking Program
Get a Pedometer and Step Out
Jogging Program
Your Body’s Muscles
Strength-Building Programs
Additional Strengthening Exercises
Other Exercises
Missed Workouts
Exercising in Hot Weather
Exercising in Cold Weather
Exercise Risks and Problems
Avoiding Injury
Keep an Exercise Log
A Fitness Expert’s Ideal Exercise
My Personal Exercise Routine
Workout to Stay Healthy

Our Disastrous Eating Habits
Nutrients, Micronutrients etc
Proteins are Building Blocks
You Need Carbs
Glycemic Index
Glycemic Load
Cholesterol and Triglyceride Levels
Fats in Foods
Vitamins and Minerals
Vitamin/Mineral Supplements
Guidelines for Healthy Eating
Basic Food Groups
Calories, Calories
Estimating Calories in a Meal
You Need Fiber
Water, Water Everywhere
Use Salt Sparingly
Not Too Much Sugar
Common-Sense Nutrition
Eat Slowly

Energy Conservation
Total Energy Requirements
Activity Energy & Activity Levels
You Generate Heat When You Eat
The Weight Loss Program
When Does Weight Change Occur?
What About Counting Carbs?
Weight Loss Diets
The Best Weight-Loss Diets
Weight Loss Math
Weight Loss Prediction Tables
Selecting the Correct Table
Weight Loss Rate Will Decrease
Weight Variations Due to Water
Dreaded Weight Loss Plateau
Weight Loss Maxims
Weight Loss Eating Patterns
Set Meals for Calorie Control
Pre-Planned Diets
Notes for Pre-Planned Diets
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get a Good Cookbook & Calorie Ref
Estimating Portion Sizes
How to Handle Overeating
Keep a Log of What You Eat
Handling Special Situations
Plot Your Weight Loss
Can You Target Weight Loss?
Losing Belly Fat
Last On First Off
Words of Caution
Don’t Give Up! 

The Weight Maintenance Program
Why Do People Regain Weight?
Weight – a Life-Long Struggle
Planning Maintenance Eating
Mini Diets Maintain Weight Loss
Keys to Life-Long Weight Control

The Keys to Total Fitness
Make It Happen

Table 1  VO2max versus Fitness Level
Table 2  Push-up Performance
Table 3  Squat-Test Performance
Table 4  Sit & Reach Test
Table 5  Body Mass Index (BMI)
Table 6  Weight Profile vs. BMI
Table 7  BMI-Based Weight vs. Height
Table 8  Calories Burned for Various Activities
Table 9  TTZ: 20 to 40 years
Table 10 TTZ: 45 to 65 years
Table 11 Walking Program for Beginners
Table 12 Jogging Program
Table 13 Health Risks in Hot Weather
Table 14 Heat Index
Table 15 Wind-Chill Temperature
Table 16 Frostbite Risk vs. Wind-Chill
Table 17 Sample Exercise Log
Table 18 Glycemic Rank of Common Foods
Table 19 Fats in Foods
Table 20 RDA for Selected Vitamins
Table 21 RDA for Selected Minerals
Table 22 kcalorie Rank of Basic Foods
Table 23 kcalorie Rank of Common Foods
Table 24 Weight Loss Prediction Tables
Table 25 Portion of Table 26
Table 26 Weight Loss - Inactive - 18 to 35 yrs
Table 27 Weight Loss - Active - 18 to 35 yrs
Table 28 Weight Loss - Inactive - 36 to 55 yrs
Table 29 Weight Loss - Active - 36 to 55 yrs
Table 30 Weight Loss - Inactive - 56 to 75 yrs
Table 31 Weight Loss - Active - 56 to 75 yrs
Table 32 Sample Weight Loss Eating Plan
Table 33 Menus for 1200-kcal Diet
Table 34 Menus for 1500-kcal Diet
Table 35 Menus for 1800-kcal Diet
Table 36 Daily Food Log
Table 37 Weight Maintenance Calories
Table 38 Sample Maintenance Eating Plan

Title:Total Fitness for Men - Metric EditionFormat:Kobo ebookPublished:May 20, 2014Publisher:Nopaperpress, LLCLanguage:English

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