Table of Contents

8. Reducing Body Fat

57

   PART TWO:
BODY COMPOSITION TABLES
Proper Weight Loss.............................. 57  
Dieting At Last.....................................  58      
Calorie Deficit....................................... 59   Female Body Composition
   Tables 
Exercise and Hunger.............................. 59  
Speed Doesn’t Count............................ 60   101–131.5 Lb. ............................... 75
Weight and Intensity.............................. 60   132–163.5 Lb. ............................... 86
Heart Rate............................................ 61   164–195.5 Lb. ............................... 98
Spot Reducing......................................  61   196–227.5 Lb. ............................... 109
Cellulite and Liposuction........................ 61   228–259.5 Lb. ............................... 122
Diet Drugs............................................. 62 260–291.5 Lb. ............................... 137
         
9. Increasing Lean Body Mass   63   Male Body Composition Tables
Proper Weight Gain............................... 63   120–151.5 Lb. ............................... 157
Calorie Surplus..................................... 63   152–183.5 Lb. ............................... 169
Recovery............................................... 64   184–215.5 Lb. ............................... 184
Freehand Exercises................................ 64   216–247.5 Lb. ............................... 204
      Warm-Up....................................... 65   248–279.5 Lb. ..............................  229
  1. Push-ups and Modified Push-ups.... 65   280–311.5 Lb. ..............................  259
  2. Squats or Deep Knee-Bends.......... 65      
  3. One- and Two-Legged Toe-Raises  
       or Calf-Raises................................ 
66		   Special Weight Class—Male
  and Female  
294
   4. Doorknob Rows............................ 66      
   5. Lying Hyper-Extensions.................. 66   Appendix A  
   6. Doorway Shoulder Isometrics......... 67     Energy Balance Chart  295
   7. Triceps and Biceps Tensing............. 67      
   8. Running in Place............................. 67   Appendix B  
Special Toning Exercises........................ 68     Electronic Energy Balance
   Chart 
297
   1. Abdominal Crunches and Reverse
        Crunches.......................................
68		  
     
   2. Lying Side Leg-Raises.................... 68   Appendix C  
   3. Twisting Elbow-to-Opposite-Knee
        Sit-Ups.........................................		 69      Food Calorie Table  298
   
   4. Side Sit-Ups................................... 69   Appendix D  
   5. Seated Twists................................  69     Activity Calorie Table 301
   6. Bent-Over Standing Twists............. 69      
   7. Vacuum......................................... 71   Appendix E  
   8. Deadlifts......................................... 71     Standard Measurements
   Table 
302
   9. Kneeling Kickbacks....................... 71  
 10. Supine Scissors..............................  71      
Stretching..............................................  72   Glossary  303
   1. Seated One-Leg-Extended Stretch 72   Bibliography 306
   2. Shoulder Stretch.............................  72   Suggested Reading  307
   3. Calf Stretch.................................... 72   Index  308
Final Word............................................ 72   Book-Order Form  312


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