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

Total Fitness for Women - Metric Edition

byVincent Antonetti, Ph.D.

Kobo ebook | May 20, 2014

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Total Fitness for Women is written especially for women who want to get healthy, stay healthy and enjoy life.  The eBook is a total fitness guide 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 eBook is packed with useful new tables: BMI-Based Height-Weight, Weight Loss Prediction, Cardio Assessment, Strength Assessment, and much more including illustrated workouts with dumbbells.

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

TABLE OF CONTENTS

What’s In This eBook
Health Risks & Counter Measures
The Benefits of Being Fit
Knowledge is Power
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

EXERCISE FUNDAMENTALS
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

NUTRITION BASICS
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
Phytonutrients
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

WEIGHT LOSS
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?
Count Weight Watchers’ Points?
Weight Loss Diets
What Makes a Good Diet?
Weight Loss Math
Weight Loss Prediction Tables
Selecting the Correct Table
Weight Loss Rate Will Decrease
Weight Variations Due to Water
The Dreaded Weight Loss Plateau
Weight Loss Maxims
Weight Loss Eating Patterns
Set Meals for Calorie Control
Pre-Planned Diets
Pre-Planned Diets Notes
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get a Good Cookbook &Cal 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!

WEIGHT MAINTENANCE
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

LIFE-LONG FITNESS
The Keys to Total Fitness
Make It Happen

LIST OF TABLES
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 vs. Activity
Table 9  TTZ: 20 to 40 year olds
Table 10 TTZ: 45 to 65 year olds
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 Calorie Rank of Basic Foods
Table 23 Calorie Rank of Common Foods
Table 24 Weight Loss Prediction Tables
Table 25 Portion of Table 28
Table 26 Weight Loss - Inactive - 18 to 35
Table 27 Weight Loss - Active - 18 to 35
Table 28 Weight Loss - Inactive - 36 to 55
Table 29 Weight Loss - Active - 36 to 55
Table 30 Weight Loss - Inactive - 56 to 75
Table 31 Weight Loss - Active - 56 to 75
Table 32 Weight Loss Eating Plan
Table 33 900-kcal Menus
Table 34 1200-kcal Menus
Table 35 1500-kcal Menus
Table 36 Daily Food Log
Table 37 Weight Maintenance Calories
Table 38 Maintenance Eating Plan

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

The following ISBNs are associated with this title:

ISBN:9990044818352

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