Publisher's Synopsis
This book is a total physical fitness guide for women 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.
Total Fitness for Women - US Edition is another effective, sensible book you can trust from NoPaperPress. (U.S. units). TABLE OF CONTENTS What's In This Book Health Risks & Counter Measures The Benefits of Being Fit Cardio Self Assessment Strength Assessment Flexibility Assessment Body-Weight Assessment BMI-Based Weight vs. Height Are You Eating Sensibly? EXERCISE FUNDAMENTALS 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 Walking Program Jogging Program Your Body's Muscles Strength-Building Programs More Strengthening Exercises Other Exercises Missed Workouts Exercising in Hot Weather Exercising in Cold Weather Exercise Risks and Problems Avoiding Injury Keep an Exercise Log Workout to Stay Healthy NUTRITION BASICS Our Disastrous Eating Habits Nutrients, Micronutrients Proteins are Building Blocks You Need Carbs Glycemic Index Glycemic Load Cholesterol and Triglyceride Fats in Foods Vitamins and Minerals Phytonutrients Vitamin/Mineral Supplements Guidelines for Healthy Eating Basic Food Groups 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 Total Energy Requirements Activity Energy The Weight Loss Program When Does Weight Change Occur? What About Counting Carbs? Count Weight Watchers' Points? What Makes a Good Diet? Simple Weight Loss Math Weight Loss Prediction Tables Selecting the Correct Table Weight Loss Rate Could 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 Helpful Diet Strategies Exchanging Foods Simple is Better Get a Good Cookbook Estimating Portion Sizes Handling Overeating Keep a Food Log Handling Special Situations Can You Target Weight Loss? Losing Belly Fat Last On First Off 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 LIST OF TABLES Table 1 VO2max versus Fitness Level Table 2 Push-up Test 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 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 Calorie Menus Table 34 1200 Calorie menuTable 35 ...
