Flab to Fab in Only 15 Minutes a Day by Robert Adams - HTML preview

Table of Contents

Copyright ............................................................................................................................2
Medical Disclaimer.............................................................................................................3
Table of Contents................................................................................................................4
About the Author................................................................................................................6
Introduction........................................................................................................................7
Part 1 –My Fitness & Health Focus................................................................................10

Chapter 1: The State of Our Current Health............................................................................ 10
Chapter 2: My Fitness Health Rewards and Costs................................................................... 16
Chapter 3: Obesity & My Health............................................................................................... 18
Chapter 4: What is Diabetes…....................................................................................................25
Chapter 5: Women & Heart Disease…….…………………………………………………..…34
Chapter 6: My Foundation of Fitness & Healthy Living……………………….…….………42

Part 2 – My Personal Goal Setting ..................................................................................45

Chapter 7: The Value of Goal Setting........................................................................................ 45 Chapter 8: How to Set My Personal Goals................................................................................ 47 Chapter 9: How to Accomplish My Goals................................................................................. 51

Part 3 – My Mental Health Plan .....................................................................................53

Chapter 10: Between My Ears Weight Loss & Health............................................................ 53
Chapter 11: Understanding My Food Binges……………………………………………….. 62
Chapter 12: My Over Eating Triggers………………………………………………………. 65
Chapter 13: Why We Keep Getting Fatter………………………………………………….. 67

Part 4 – My Fresh Balance Diet Plan…………………………………………………..70

Chapter 14: Building My Weight Loss & Diet Plan…………….. ……………….………….70
Chapter 15: My Diet Plan Key Fundamental…………………………………………….……80
Chapter 16: My Daily Nutrition Habits………………………….. …………………………...81
Chapter 17: My Weekly Nutrition & Fitness Check List…………………………………….82
Chapter 18: My Body Fat Percentage & BMI……………………………………………….. 83
Chapter 19: Understanding My BMR…………………………………………………….….. 90
Chapter 20: Understanding My Body Type………………………………………………….. 93
Chapter 21: My Body Type & Goal Index…………………………………………………….95
Chapter 22: My Top Fat Burning Secrets……………………………………………………..96
Chapter 23: My Fresh Balance Super Foods……………………………………………….…98
Chapter 24: My Daily Meal Journal……………………………………………………….....123
Chapter 25: My Daily Calorie Intake Estimator…………………. …………………….…..124
Chapter 26: How to Stick to My Fitness & Health Plan………………………………..... ...127
Chapter 27: My Fresh Balance Diet Plan 1400 Calorie Day 1……………………………...129
Chapter 28: My Healthy Snack Secrets……………………………………………………... 138
Chapter 29: Eat Healthy Dining Out …………………………………………………...….. .141

Part 5 – My Exercise & Fitness Training Programs………………………………….143

Chapter 30: The Value of Fitness Training……………………………………………….….143
Chapter 31: Exercise for You………………………………………………………………....144
Chapter 32: My Fitness Training Basics……………………………………………….…….145
Chapter 33: My Top Fitness Training Tips for Success…………………………………….152
Chapter 34: My Top Fat Burning Fitness Technique……………………………………….155

Chapter 35: My Flab to Fab Fitness Training Plan……………….…………………………160 Chapter 36: Common Fitness Training Mistakes…………………………………………....179
Part 6 – Rest & Balance................................................................................................. 181
Chapter 37: Why Rest?............................................................................................................. 181 Chapter 38: Sleep....................................................................................................................... 184
Conclusion......................................................................................................................186

Appendix 1: Attitude..................................................................................................... .187 Appendix 2: Super Charge your Metabolism…………………………………………189

Appendix 3: Making Healthy Living Fun……………………………………………..192 Appendix 4: Are You Stuck Losing Weight...................................................................193 Appendix 5: Inspire Myself to Fitness & Health……………………………………...196 Bonus Resources........................................................................................................... .199

Robert B. Adams is a nationally recognized