دانلود کتاب Fit Not Fat After 50: A 50-Step Guide To Health, Fitness And Weight Loss, That Proves Over-50 Doesn't Have To Mean Over The Hill

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Copyright
Dedication
Contents
Introduction
Part I
1. CALCULATE YOUR BODY MASS INDEX
2. CHECK YOUR BODY FAT %
3. MEASURE YOUR WAIST AND HIPS. NOTE THE RATIO
4. SET TARGETS
5. ASSESS YOUR CURRENT DIET
6. CHANGE YOUR DIET – DON’T GO ON A DIET
7. BECOME CALORIE CONSCIOUS
8. MONITOR YOUR FAT INTAKE
9. KEEP PROPERLY HYDRATED
10. READ FOOD LABELS AND BE AWARE OF PORTION DISTORTION
11. BEWARE: NOT ALL HEALTHY FOODS WILL HELP YOU LOSE WEIGHT
12. EAT SMART: SWAP REGULAR FOOD PRODUCTS FOR THEIR EQUIVALENT ‘DIET’ VERSION
13. EAT MORE - NOT LESS - FOOD
14. SUPERFOODS – SUPER OR A SUPER SELLING STRATEGY?
15. TO PROTEIN SUPPLEMENT OR NOT TO SUPPLEMENT, THAT IS THE QUESTION?
16. EAT - DON’T DRINK – YOUR FRUIT
17. TRY DIET TYPES THAT HAVE BEEN PROVEN TO WORK FOR OTHERS
18. MONITOR YOUR PROGRESS, RECORD RESULTS AND, IF NECESSARY, SET NEW GOALS
Part II
CASE STUDY 1
19. DO A CARDIOVASCULAR FITNESS TEST:
20. DO A CORE STRENGTH TEST:
21. DO CARDIO EXERCISES, INCLUDING THE FOLLOWING:
22. DO A FLEXIBILITY TEST:
23. LEARN HOW TO DO THE ‘KING’ AND ‘QUEEN’ OF ALL EXERCISES - SQUATS AND LUNGES
24. DO CARDIO EXERCISES, INCLUDING THE FOLLOWING:
25. DO SQUAT AND LUNGE EXERCISES WITH DUMBBELLS, INCLUDING THE FOLLOWING:
26. DO ABDOMINAL AND CORE EXERCISES, INCLUDING THE FOLLOWING:
27. DO UPPER BODY STRENGTH EXERCISES, INCLUDING THE FOLLOWING:
28. DO HIP, THIGH & GLUTE EXERCISES, INCLUDING THE FOLLOWING:
29. DO STRETCHES FOR IMPROVED FLEXIBILITY, INCLUDING THE FOLLOWING:
30. INCLUDE HITT TRAINING IN YOUR EXERCISE PLAN
31. ALWAYS WARM UP AND COOL DOWN
32. INCLUDE EXERCISE VARIETY IN YOUR PLAN
CASE STUDY 2
33. TO WALK OR NOT TO WALK? (AND DO YOU REALLY NEED TO DO 10,000 STEPS A DAY?)
34. GO JOGGING OR RUNNING, BUT LISTEN TO YOUR BODY
35. MAKE SURE PROGRESSIVE OVERLOAD IS PART OF YOUR PLAN
36. IMPROVE YOUR POSTURE
37. PUSH YOURSELF, BUT DON’T BURNOUT
38. KNOW THAT EXERCISE SHORTCUTS DO NOT EXIST AND BEWARE OF FADS/GADGETS
39. CONSIDER USING LESS WELL-KNOWN KIT IN YOUR WORKOUTS:
40. GET A PERSONAL TRAINER
CASE STUDY 3
Part III
41. EXERCISE TO IMPROVE YOUR MENTAL HEALTH
42. LEARN HOW TO OVERCOME BARRIERS TO EXERCISE
43. FIND INSPIRATION, BUT BE CAREFUL HOW YOU USE SOCIAL MEDIA
HEALTH WARNING:
44. WORK HARD - BUT BE KIND TO YOURSELF FOR MOTIVATION
45. ACCEPT THERE WILL BE SETBACKS, BUT KEEP CALM AND CARRY ON!
46. PRACTICE MINDFUL - NOT MINDLESS -EXERCISE AND EATING
47. EAT GOOD-MOOD FOODS AND FOODS THAT NOURISH THE BRAIN
48. IF YOUR ENTHUSIASM FOR DIET AND EXERCISE HAS BEOME A COMPULSION, SEEK MEDICAL HELP.
49. KEEP MENTALLY ACTIVE TO PREVENT COGNITIVE DECLINE AND TO BOOST MENTAL HEALTH
Part IV
50. TAKE THE FOLLOWING LIFESTYLE ADVICE
Afterword
About the Author