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Table Of Contents

Introduction
Overcome the initial procrastination
Beginners - What To Start With
What You Will Learn
General Health:
Body Fitness And Its Effect On Your Life
What's Healthy?
Where Are You at?
How Can You Improve ?
Fitness and Body Building
Exercise Physiology
Components of Fitness
Principles of Exercise
"FITT"
FREQUENCY
INTENSITY
Percent HRR Method
TIME
TYPE
PRIMARY
Running
INTERVAL TRAINING
FARTLEK TRAINING
COUNTRY RUNNING
Alternate Forms of Aerobic Exercise
SWIMMING
CYCLING
WALKING
CROSS-COUNTRY SKIING
ROPE SKIPPING
HANDBALL AND RACQUET SPORTS
EXERCISE TO MUSIC
MUSCULAR FITNESS
Strength Training
Muscular Contractions
Full range of motion
Repetition
One-repetition maximum (1-RM)
Set
Muscle Failure
Principles of Muscular Training
OVERLOAD
MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT
PROGRESSION
SPECIFICITY
REGULARITY
RECOVERY
MUSCLE GROUPS
BALANCE
VARIETY
Workout Techniques
SAFETY FACTORS
EXERCISE SELECTION
TYPES OF WEIGHT TRAINING
PHASES OF CONDITIONING
Conditioning Phase
Maintenance Phase
TIMED SETS
Major Muscle Groups
Here are some tips for exercising through strength training
Exercise Programs
TRAINING WITHOUT SPECIAL EQUIPMENT
PARTNER-RESISTED EXERCISE
WEIGHT TRAINING
EXERCISES
Lying Tricep Push
Standing Military Press
Upright Barbell Row
Side Dumbbell Raise
One-Arm Dumbbell Row
Traps
Dumbbell Shrugs
Barbell Squat
Stiff Leg Barbell
One Leg Barbell Squat
Lunges
Crunches
Workout Routines
BASIC WORKOUT PLANS
Day 1 - Upper Body
Day 2 - Lower Body and Abs
Day 3 - Rest
Day 4 - Upper Body
Day 5 - Lower Body and Abs
Weekend - Rest
Day 2 - Legs and Shoulders
Circuit Training
Circuits
TYPES OF CIRCUITS
Free Circuit
Fixed Circuit
VARIABLES IN CIRCUIT TRAINING
Time
Number of Stations
Number of Times a Circuit is Completed
Sequence of Stations
DESIGNING A CIRCUIT
Determine Objectives
Select the Activities
Arrange the Stations
Select the Training Sites
Prepare a Sketch
Lay Out the Stations
Sample Conditioning Circuits
Calisthenics
Progression and Recovery
Key Points for Safety
CALISTHENIC EXERCISES
Your Overall Body Fitness Plan
Flexibility
How Stretching Improves Flexibility
Stretching Techniques
STATIC STRETCHING
PASSIVE STRETCHING
PNF STRETCHING
BALLISTIC STRETCHING
Safety Guidelines
Warm-Up and Cool-Down
THE WARM-UP
THE COOL-DOWN
Cool-down periods
Rotation Exercises
BODY COMPOSITION
NUTRITION AND BODY COMPOSITION
Diet Fitness, You Are What You Eat, Really!
Dieting To Lose Weight
I Can't Give It Up!
How Can You Improve?
Heart Health
Eat Whole Foods
Overall Diet Fitness Plan
EATING RIGHT
Carbs
Protein
Fats
Chicken Cacciatore
Pan Broiled Fish
Broiled Fish Dijon
Stuffed Chicken Breasts
Ground Turkey Breast Sauce
Worcestershire Tuna
Chicken, Rice & Beans
Egg Salad Sandwich
Tuna Casserole
Grilled Chicken Asparagus Rolls
Three Minute Scallops
Chicken Salad Roll-ups
Fish in Foil
Muscle Building Shake
Muscle Density Broccoli Salad
Protein Smoothie
Weight control - it's time to make the fitness connection
Making nutrition work
Portion control
Dining tips
Educate your appetite
Easy ways to save calories
Weight control - a personal choice
Some final advice
Vegetable Group:
Fruit Group:
CHOOSE SENSIBLY
Fats and Oils
Prepared Foods
Foods at Restaurants or Other Eating Establishments
CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS
Added sugars
Choose and prepare foods with less salt
VEGETARIANISM
WHAT IS A VEGETARIAN ?
WHY GO VEGETARIAN?
GETTING ENOUGH NUTRITION
How do vegetarians get ample protein in their diets?
• Vitamin A (or beta carotene):
• B Vitamins:
• Vitamin C:
• Vitamin D:
• Vitamin E:
• Vitamin K:
• Calcium:
• Iron:
• Zinc:
• Iodine:
CALCIUM
Here are some good sources of calcium:
FATS AND CHOLESTEROL
IRON
PROTEIN
Here are some more good sources of protein:
VITAMIN B-12
ZINC
GETTING STARTED
DINING OUT
THE VEGETARIAN FAMILY
Here are a few things for you to consider:
DEFENDING YOUR CHOICE
VEGETARIAN RECIPES
Potato and Bean Enchiladas
Insanely Easy Vegetarian Chili
Potato Pancakes
Black Bean Rice Burgers
Quick Pizza Sandwiches
Tomato Cheese Melt
Caramel Popcorn
Vegetable Chowder
Mushroom and Artichoke Soup
Banana Crumb Muffins
Clone of a Cinnabon
Make Cheese Sauce:
YUMMY VEGGIE POT PIE
Cheesy Bean and Cheese Enchiladas
Cheesy Lasagna
Easy Marinara Sauce
BAKED RICE WITH CHEESE AND GREEN CHILIES
TORTILLA CASSEROLE
MOM'S "TUNA"-NOODLE CASSEROLE
TORTILLA FIESTA
PASTA AND ANTIPASTO
SPINACH AND FETA-STUFFED POTATOES
MUSHROOM-STUFFED POTATOES
BROCCOLI AND CHEDDAR-STUFFED POTATOES
BROILED MUSHROOMS TERIYAKI
CHOCOLATE TOFU BANANA "CREAM" PIE
CHOCOLATE CHIP PEANUT BUTTER CAKE
DOUBLE CHOCOLATE OATMEAL COOKIES
Eggplant Parmigiana
Pasta in a Creamy White Sauce
Ratatouille
Rigatoni With Tomatoes, Mozzarella, and Spinach Salad
Spinach Pie
Vegetable Kabobs
Vegetable Stuffed Ravioli
Veggie Burgers
Hunan Chow Mein
Spicy Vegetable Lo Mein
Vegetable Fried Rice
Potato Salad
Tex-Mex Rice and Bean Bake
Asian Slaw
Chili Cheese Soufflé
Potato Parmesan Soup
Tomato Vodka Cream Sauce
Vermont Cheddar Pie
Zucchini Soup
New Orleans Style Red Beans & Rice
Delicious Banana Pancakes
Diet and Exercise
Diet
Guidelines for Healthy Eating
LOWERING CHOLESTEROL
Understanding the Types of Cholesterol
High Density Lipoproteins (HDL.)
Low Density Lipoproteins (LDL.)
Understanding the Causes of High Cholesterol
Lifestyle issues and high cholesterol:
Diet:
Age and Gender:
Heritage:
Your Arteries and Cholesterol
Adapting to a Cholesterol Friendly Diet
Selecting your Foods
Making Healthy Eating Better
Cooking and Cholesterol
REVIEW
Two Big Secrets that Can Help You Lower Your Cholesterol
Secret #1: Advertising Can Help You Lower Your Cholesterol
Secret #2: Make High Cholesterol Harder than Lowered Cholesterol
SUPPLIMENTS
Use of dietary supplements
Nitric Oxide
Steroids and Growth Hormones
RECUPERATION
MENTAL TRAINING
Mind Fitness, A Healthy Emotional Life
A Healthy Brain
Emotional Health
Stress Management
Spiritual Well Being
Where Are You Now?
Emotional Eating
Your Self Esteem
Build A Social Network
Managing Stress
Brain Power!
Your Overall Mental Fitness Plan
Lifestyle Fitness, You Are What You Do, Too
Smoking, Drinking And Drugs
Sleep
Financial Concerns
YOUR RESOURCES
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Bodybuilding Fitness for Life

Bodybuilding Fitness for Life

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Published by Gareth Thomas

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Published by: Gareth Thomas on Nov 12, 2011
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