Total Fitness for Women - U.K. Edition

Total Fitness for Women is written especially for women who want to get healthy, stay healthy and enjoy life. The book is a total fitness guide with equal emphasis on exercise, nutrition, slimming and weight maintenance. Learn how to safely get fit, lose weight, eat healthy and look your best.

The book is packed with useful new tables: BMI-Based Height-Weight, Weight Loss Prediction, Cardio Assessment, Strength Assessment, and much more including illustrated workouts with dumbbells. Total Fitness for Women - UK Edition is another sensible eBook you can trust from NoPaperPress. (Metric and Imperial units).

TABLE OF CONTENTS

What's In This Book

The Benefits of Being Fit

Cardio Self Assessment

Strength Assessment

Flexibility Assessment

Body-Weight Assessment

BMI-Based Weight vs. Height

Are You Eating Sensibly?

EXERCISE FUNDAMENTALS

Calories Burned

Types of Exercise

Select the Right Exercise

Aerobic Exercise: How Hard?

Aerobic Target-Training Zone

Aerobic Exercise: Intensity-Level

Aerobic Exercise: How Often?

Aerobic Exercise: Typical Workout

Walking Program

Jogging Program

Strength-Building Programs

Other Exercises

Missed Workouts

Exercising in Hot Weather

Exercising in Cold Weather

Exercise Risks and Problems

Avoiding Injury

Keep an Exercise Log

Workout to Stay Healthy

NUTRITION BASICS

Nutrients, Micronutrients

Proteins are Building Blocks

You Need Carbs

Glycemic Index

Cholesterol and Triglycerides

Fats in Foods

Vitamins and Minerals

Vitamin/Mineral Supplements

Guidelines for Healthy Eating

Basic Food Groups

Estimating Calories in a Meal

You Need Fiber

Drink Lots of Water

Use Salt Sparingly

Not Too Much Sugar

Common-Sense Nutrition

Eat Slowly

SLIMMING

Energy Conservation

Total Energy Requirements

Activity Energy The Weight Loss Program

When Does Weight Change Occur?

What About Counting Carbs?

What Makes a Good Diet?

Simple Slimming Math

Weight Loss Prediction Tables

Weight Loss Rate Could Decrease

Weight Variations Due to Water

The Dreaded Weight Loss Plateau

Slimming Maxims

Slimming Eating Patterns

Set Meals for Calorie Control

Pre-Planned Diets

Helpful Diet Strategies

Exchanging Foods

Simple is Better

Get a Good Cookbook

Estimating Portion Sizes

Handling Overeating

Keep a Food Log

Handling Special Situations

Targeting Weight Loss?

Losing Belly Fat

WEIGHT MAINTENANCE

Why Do People Regain Lost Weight?

Weight - a Life-Long Struggle

Planning Maintenance Eating

Mini Diets Maintain Weight Loss

Keys to Life-Long Weight Control

LIFE-LONG FITNESS

The Keys to Total Fitness

LIST OF TABLES

Table 1 VO2max versus Fitness Level

Table 2 Push-up Test Performance

Table 3 Squat-Test Performance

Table 4 Sit & Reach Test

Table 5 Body Mass Index (BMI)

Table 6 Weight Profile vs. BMI

Table 7 BMI-Based Weight vs. Height

Table 8 Calories Burned vs. Activity

Table 9 TTZ: 20 to 40 year olds

Table 10 TTZ: 45 to 65 year olds

Table 11 Walking Program

Table 12 Jogging Program

Table 18 Glycemic Rank of Common Foods

Table 19 Fats in Foods

Table 20 RDA for Vitamins

Table 21 RDA for Minerals

Table 22 Calorie Rank of Basic Foods

Table 23 Calorie Rank of Common Foods

Table 24 Weight Loss Prediction Tables

Table 27 Weight Loss Prediction - 18 to 35

Table 29 Weight Loss Prediction - 36 to 55

Table 31 Weight Loss Prediction - 56 to 75

Table 34 1200 kcal Menus

Table 35 1500 kcal Menus ...