Contributing Authors pg. 20

John Paul Catanzaro pg. 21

Dr. Mauro Di Pasquale pg. 21

Dr. Eric Serrano pg. 22

Dr. Ken Kinakin pg. 22

Dr. Larry Baker pg. 22

George Stavrou pg. 23

What Can You Expect To Gain By Following the Guidelines In This Package? pg. 24

SECTION A: THE WHY’S OF HEALTH, WELLNESS AND FAT LOSS pg. 25

DO YOU KNOW THE BENEFITS OF WORKING OUT? pg. 26

PAR-Q & YOU pg. 28

PREPARATORY PHASE pg. 30

CHECKLIST TO ENSURE OPTIMAL RESULTS FROM YOUR PROGRAM pg. 31

MEDICAL CLEARANCE pg. 32

ASSESSMENT AND WEIGHT TRAINING READINESS pg. 36

TRAINING LEVEL – WHICH ONE IS RIGHT FOR YOU? pg. 42

FITNESS GOALS AND EXPECTATIONS pg. 43

SETTING UP YOUR HOME GYM pg. 48

FOOD ALLERGIES AND INTOLERANCES pg. 55

PRIMING YOURSELF FOR THE SUPREME WORKOUT pg. 56

SUPPLEMENT RECOMMENDATIONS AND HOW TO TAKE THEM THROUGHOUT THE DAY pg. 58

CLEAN UP CUPBOARDS OF BAD FOOD pg. 76

ATHLETIC CLOTHING pg. 78

MOTIVATING MUSIC pg. 80

AFFIRMATION TAPES pg. 81

RECOVERY METHODS pg. 82

SLEEP LOG pg. 89

FAT LOSS vs. WEIGHT LOSS pg. 90

LIFESTYLE & WEIGHT MANAGEMENT pg. 92

WATER pg. 97

NUTRITION pg. 101

PROTEIN pg. 108

CARBOHYDRATES pg. 114

FATS pg. 119

NUTRITION REVISITED – DOES ONE DIET FIT ALL? pg. 125

VITAMINS/MINERALS pg. 140

FLEXIBILITY pg. 146

CARDIORESPIRATORY TRAINING pg. 168

WHAT IS RESISTANCE TRAINING? pg. 173

SLEEP pg. 183

SUPPLEMENTATION pg. 196

SECTION B – “THE HOW’S OF HEALTH, WELLNESS AND FAT LOSS” pg. 198

FITNESS ASSESSMENT REVISITED pg. 200

CONCLUSION pg. 201

APPENDIX ONE: pg. 202

Glycemic Index (GI) of Carbohydrates (Partial List) pg. 202

APPENDIX TWO: pg. 206

Complete/Incomplete Proteins pg. 206

APPENDIX THREE: pg. 208

Poly and Monounsaturated Fats pg. 208

APPENDIX FOUR pg. 209

ENERGY EXPENDITURE pg. 209

APPENDIX FIVE pg. 210

Hidden Sugars in foods pg. 210

GLOSSARY pg. 211

REFERENCES pg. 221

ADDITIONAL REFERENCES pg. 227

HARDWEAR ATHLETICS pg. 228

HWA Active Wear & Lifestyle Collections 2006 pg. 228