Table of Contents
 		   Diet—Your Calorie Intake................. 28
Net Calorie Intake.............................  30
Interesting Facts and Quotes   i    
    4. Starting Your Program   31
Acknowledgments   vii Your First Goal.................................. 31
    Correct Your Estimates...................... 31
Author’s Note viii Results Are Your Guide..................... 32
    Rapid Weight Change........................   
Introduction   ix Maintain Your Percentage 
   Body Fat..........................................
33
   
What This Book Can Do for You......... ix The Frisbee and the Barn................... 34
Weight Loss and Health........................ x A Diet Is the Last Thing 
   You Need........................................
35
   
PART ONE:
DIET and EXERCISE GUIDE 		   
5. Food, Nutrition and Health  37
    Balance Your Nutrients......................  37
1. Quick Checkup   13 Vitamin and Mineral Supplements.......  39
How Fat Are You?............................... 13 Food Guides......................................  39
What Do You Do Now?....................... 14 There Are No Fattening Foods........... 40
    Absorption of Food............................ 41
2. Pounds Don’t Count   15 Diet and Heart Disease....................... 42
A New Way to Watch Your Weight.....  15 Cholesterol......................................... 43
A Pound Is a Pound............................. 15 Is Vegetarianism the Answer?.............  44
All Pounds Are Not Created Equal.......  16    
Thin Isn’t the Same As Lean.................  16 6. The 4 Secrets of Weight
       Control 
45
Percentage Body Fat—The Inside
   Story................................................  
16
Quality, Quantity, Sensitivity and
   Satisfaction..................................... 
45
The Painted Balloon.............................. 16
Quick, Easy and Accurate..................... 17 Restore Your Taste Buds...................  45
No Calipers, Electrodes or Water
Tanks...................................................
18		 Fun On a Bun.................................... 46
Damage Control................................. 47
Body Mass Index................................. 18 Exercise Purging................................. 48
    Overcoming Bad Habits..................... 49
3. How to Use This Book   19 Caffeine.............................................  49
The Energy Balance Chart.................... 19 Food Addiction and Eating Disorders 50
Measurements......................................  19 A Message to Therapists.................... 52
Your Waistline...................................... 20    
Fluid Retention..................................... 22 7. Your Ideal Body   53
Steroids—Growth or Bloat?.................  23 Selecting Your Goals.......................... 53
Is it Body Fat, Muscle, Food or Fluid?... 23 Does Height Count?........................... 54
Body Composition—The Tables........... 23 Body Types....................................... 56
Body Fat Percentages of Models.......... 24 Age Doesn’t Count............................ 56
Energy Output...................................... 25    
Analyzing Your Activities...................... 26 (Continued on next page)  


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