Cover image for The body fat breakthrough : tap the muscle-building power of negative training and lose up to 30 pounds in 30 days
Title:
The body fat breakthrough : tap the muscle-building power of negative training and lose up to 30 pounds in 30 days
Author:
Darden, Ellington, 1943-
Personal Author:
Publication Information:
Emmaus, Pennsylvania : Rodale, [2014]
Physical Description:
324 pages : illustrations ; 24 cm
Language:
English
ISBN:
9781623362126

9781623361037
Format :
Book

Available:*

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Material Type
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Grand Island Library RA781.6 .D369 2014 Adult Non-Fiction Open Shelf
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Orchard Park Library RA781.6 .D369 2014 Adult Non-Fiction Open Shelf
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Anna M. Reinstein Library RA781.6 .D369 2014 Adult Non-Fiction Open Shelf
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Julia Boyer Reinstein Library RA781.6 .D369 2014 Adult Non-Fiction Open Shelf
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City of Tonawanda Library RA781.6 .D369 2014 Adult Non-Fiction Open Shelf
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Summary

Summary

Anyone who desperately wants to lose 10 to 50 or more pounds but just can't find the time to exercise three or four times a week will love The Body Fat Breakthrough. It requires just one or two 20-minute resistance-training workouts using negative (or eccentric) training, the little-known weight-lifting technique that shrinks fat cells and triggers fast muscle growth. Legendary fitness researcher Ellington Darden, PhD, put 118 overweight men and women on this workout program and achieved remarkable results, which are illustrated in the book through 35 inspiring before and after photographs. Some test subjects lost 30, 40, or even more than 50 pounds in as many days and transformed their bodies and their health.
Negative training is just one of 10 Fat Bombs demonstrated in the book. Others include:
* A unique meal plan in which the bulk of calories comes from carbohydrates (50% carbs;
25% protein; 25% fat), offering readers an appealing new way to lose weight without sacrifice
* Drinking a gallon of cold water a day to stay full and burn calories through thermogenesis
* Evening after-dinner walks to accelerate body heat, triggering increased fat loss Dr. Darden's Breakthrough program sheds pounds fast while building and toning muscle in just 6 weeks.


Author Notes

ELLINGTON DARDEN, PhD, an exercise researcher, was recently named one of the top 10 health leaders by the President's Council on Physical Fitness and Sports. A pioneer of the Nautilus training system, he is the author of more than 40 books, including The New High-Intensity Training and A Flat Stomach ASAP. He lives in Orlando, FL.


Table of Contents

A New and Better Bodyp. ix
Part I Proof Positive in Negative Training
Chapter 1 Fat Loss, Muscle Gainp. 3
Chapter 2 Fat Bomb #1: Negative-Accentuated Strength Trainingp. 9
Chapter 3 Why We're So Fatp. 17
Chapter 4 Building Muscle and Losing Fatp. 23
Chapter 5 Fat Bomb #2: A Cold Burnp. 31
Chapter 6 A Breakthrough in Gainesvillep. 39
Part II The Roots of the Body Fat Breakthrough
Chapter 7 How Much Can You Lower?p. 46
Chapter 8 Mr. America Makes a Comebackp. 52
Chapter 9 Nautilus and the New Machinep. 58
Chapter 10 30-30-30p. 66
Part III The Science of Negative-Accentuated Training
Chapter 11 Reasons to Accentuate the Negativep. 77
Chapter 12 Recognizing the Power of "Inroad"p. 85
Chapter 13 The Mechanics of Musclep. 89
Part IV Negative-Accentuated Principles and Exercises
Chapter 14 Precise Negativesp. 101
Chapter 15 Duration and Frequencyp. 109
Chapter 16 The Negative-Accentuated Exercisesp. 115
Part V Bombing Your Body Fat
Chapter 17 Thermodynamicsp. 167
Chapter 18 Fat Bomb #3: Carbohydrate-Rich Mealsp. 173
Chapter 19 Fat Bomb #4: Descending Caloriesp. 181
Chapter 20 Fat Bomb #5: Superhydrationp. 187
Chapter 21 Fat Bomb #6: After-Dihner Walkingp. 197
Chapter 22 Fat Bomb #7: Extra Sleepp. 203
Chapter 23 Fat Bomb #8: Social Network Connectionp. 211
Part VI The Breakthrough Program for Fat Loss and Muscle Gain
Chapter 24 Getting Started: Find Your Baselinep. 221
Chapter 25 Your Diet Plan for Weeks 1 to 6p. 233
Chapter 26 Your Negative Workout Routinesp. 245
Chapter 27 Troubleshootingp. 251
Chapter 28 Fat Bomb #9: Realistic Evaluationsp. 261
Part VII A Leaner, Stronger Body for Life
Chapter 29 Guidelines for Keeping Your New Bodyp. 275
Chapter 30 All Your Questions Answeredp. 281
Chapter 31 Fat Bomb #10: Overlearningp. 297
X-Force: Innovative Strength-Training Equipment of the Future, Todayp. 306
Bibliographyp. 313
Acknowledgmentsp. 314
Indexp. 316

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