In this book I’ve covered exercises in the following 12 areas: Warm-up, Stretching, Chest, Back, Shoulder, Biceps, Triceps, Quadriceps & Calf, Gluteus & Hamstring, Core, and Total Body & Cardiovascular. Eight of the chapters (from 3-10) deal with working on specific body areas. Chapters 1 & 2 deal with pre-workout exercises; and chapters 11 & 12 deal with exercises for the whole body, including cardiovascular workouts.
The book is structured just as your workout should be, with warm-up & stretching exercises first & then targeted strength exercises as well as whole body workouts & then a section devoted to cardio training.
The chapters that follow deal with nutritional information, hydration, basic workout procedures, supplements, reading & understanding labels, shopping smart & serving sizes (portions). There is also a section on how to maintain a proper nutrition plan while traveling.
You should look at the nutrition guidelines to determine how many grams of each macro-nutrient you should be consuming per day based on your age, sex & exercise routine. This section also discusses micro-nutrients such as vitamins & minerals that your body needs to remain healthy. Calories are explained as well as cholesterol & fats--things you should avoid.
Key points in this section are: Macro-nutrients, micro-nutrients, cholesterol, saturated fats & Trans fats. Also be sure to check out the Food Guide Pyramid at the links provided.
Workout basics describe how to get the most from your workout. Proper warm-up procedure is shown as well as proper breathing & clothing choice depending on temperature & type of workout performed. Key points here are: Inhalation, exhalation, breath-holding & staying cool.
Proper hydration procedures are given to ensure your body always has enough water distributed to its cells, especially when working out--and how to properly replenish water after losing it as perspiration during exercise. Symptoms of dehydration are listed as well as the proper fluids to drink to replenish lost water. Key points here are: When & what to drink & how to recognize & determine your hydration needs.
A section on supplements is included & you are given honest, proper information on these popular pills & powders. The general recommendation is not to take them or to look for natural substitutes.
Reading labels properly is important so a section on how to understand the information given on calories, fat, protein, etc. is included. Formula to calculate the proper percentages for you as an individual are given. Key points here are: Calories, Fat. Cholesterol & Sodium, Carbohydrates, Protein & servings per container. A Daily Value (DV) formula is given to assist you.
In the shopping section you will find information on how to properly prepare shopping lists as well as what foods to include. Tips are given on how to be prepared to shop as well as what areas of the grocery to go to in order, so that you will be sure to fill up your cart with healthy food & any food that needs to be kept cool remains frozen or chilled. One key thing to remember here is: Never shop when you're hungry.
Portion control is an important part of any nutrition plan & some everyday object comparisons are given to make it easy & quick to estimate portion size without weighing every single food item.
Ways & means as well as tips are given in the Eating While Traveling section to ensure that you don't break your nutrition plan just because you have to eat what is available at restaurants in airports, etc. Methods on how to find (or pack) healthy food so that you remain eating healthy are given. This section also encourages you to eat healthy (and super tasty) seafood when on a cruise ship. Even airline food offers you choices, and the need for water often is stressed again.
Finally, a link to find your Basal Metabolic Rate (BMR) & a target heart rate chart are given as well as a typical activity chart to help you determine your caloric needs.