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The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin Bob Harper, Greg Critser THE LAST DIET BOOK YOU’LL EVER NEED
With so much conflicting weight-loss advice out there to confuse your efforts, it’s no wonder you haven’t been successful losing weight and keeping it off. But with Bob Harper, superstar trainer and co-host of NBC’s hit show The Biggest Loser as your personal authority and coach, you can and will finally shed the pounds—whether you want to lose two or two hundred!
Distilling Bob’s vast knowledge of nutrition, weight-loss strategy, and human nature down to twenty simple, nonnegotiable principles, The Skinny Rules will help you step away from a reliance on processed foods and the need for so much sweet and salt and step into a newly thin lifestyle. And Bob’s methods couldn’t be more straightforward.
Taking the guesswork out of implementing the Skinny Rules, Bob offers a month’s worth of menu plans and more than 90 delicious, rule-abiding recipes for breakfast, lunch, dinner, and snacks to keep you cooking and eating skinny for life. You’ll be happily astounded to see the variety and volume of the tasty food on your plate! He also includes terrific tips for what to stock in your fridge and what to prepare every weekend in order to set yourself up for success during your too-busy-to-cook weekdays.
A virtual GPS to your weight-loss goals, The Skinny Rules takes the mystery out of the process, offering the fastest route to your skinny destination.
LOSING WEIGHT IS NOW AS SIMPLE AS 1-2-3 . . . AND 3-15-18-20 TOO!
Rule #3: Eat protein at every meal, making some kind of fish your go-to protein as often as you can. Take your weight and divide it by two—that’s more or less how much protein you should be eating in grams every day.
Rule #15: Eat at least ten meals a week at home (and cook them yourself). Restaurant portions are usually 40 to 50 percent bigger than what you’d serve at home—the more you eat out, the more you overeat. Set yourself up for success by preparing my turkey meatballs, hummus, and roasted vegetables on the weekend so that you will have go-to staples and no excuses!
Rule #18: Go to bed slightly hungry. Denied fuel for more than five hours, your body will start burning its own fat and sugar. Make a point not to eat after dinner and you’ll be burning fat while you’re sleeping.
Rule #20: Enjoy a splurge meal once a week. Unlike episodic bingeing, splurge meals are an ingredient in your diet. When you plan something, you are in control. |
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Born to Run Christopher McDougall Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.
Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence. With the help of Caballo Blanco, a mysterious loner who lives among the tribe, the author was able not only to uncover the secrets of the Tarahumara but also to find his own inner ultra-athlete, as he trained for the challenge of a lifetime: a fifty-mile race through the heart of Tarahumara country pitting the tribe against an odd band of Americans, including a star ultramarathoner, a beautiful young surfer, and a barefoot wonder.
With a sharp wit and wild exuberance, McDougall takes us from the high-tech science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultrarunners are pushing their bodies to the limit, and, finally, to the climactic race in the Copper Canyons. Born to Run is that rare book that will not only engage your mind but inspire your body when you realize that the secret to happiness is right at your feet, and that you, indeed all of us, were born to run.
From the Hardcover edition. |
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The First 20 Minutes: Surprising Science Reveals How We Can: Exercise Better, Train Smarter, Live Longer Gretchen Reynolds
A cutting-edge prescription for exercise by the New York Times “Phys Ed” columnist
At one point or another, nearly every person who works out wonders: Am I doing this right? Which class is best? Do I work out enough? Answering those questions and more, The First 20 Minutes helps both weekend warriors dedicated to their performance and readers who simply want to get and stay fit gain the most from any workout.
With the latest findings about the mental and physical benefits of exercise, personal stories from scientists and laypeople alike, as well as researched-based prescriptions for readers, Gretchen Reynolds shows what kind of exercise—and how much—is necessary to stay healthy, get fit, and attain a smaller jeans size. Inspired by Reynolds's wildly popular “Phys Ed” column for The New York Times, this book explains how exercise affects the body in distinct ways and provides the tools readers need to achieve their fitness goals, whether that's a faster 5K or staying trim.
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Lose Weight WITHOUT Dieting (Animal Kingdom Workouts) David Nordmark Diets don't work. Studies have shown that only 5 percent of people who go on a diet are able to keep the weight off for more than a year. Yet even with this 95 percent failure rate the weight loss industry continues to flood the market with new diets and useless gimmicks. What's the secret to true, long lasting weight loss? The key is to focus on your habits as they relate to food, not dieting. Unlike animals in nature, human beings acquire a whole host of unnatural habits related to food without even realizing it. By changing these habits, most of which you are probably not even aware off, you can start to lose weight naturally and easily. Get off the Diet roller coaster and start losing weight WITHOUT dieting today! Now updated with many natural bodyweight exercises that can help anyone burn fat and build muscle. To learn more about this course as well as others related to natural fitness and health (not to mention special deals!) visit animal-kingdom-workouts.com to learn more. |
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An Introduction to: Static Contraction Training - The World's Fastest Workout Pete Sisco An introduction to the widely-acclaimed Static Contraction method of ultra-efficient strength training. This new Kindle e-book shows men and women at any age, from total beginner to professional athlete, how to perform common exercises in a new, simplified manner that delivers amazing results from 5-second exercises that need only be performed once or twice per month. The three basic upper body exercises in this introduction to Static Contraction training will permit the reader to experience for him or herself the positive results and benefits of this highly efficient and sustainable exercise method.
In contrast to the recent fad of 'extreme,' 'insane' and 'boot camp' exercise programs, which involve many hours of exercises every week, Static Contraction Training was created to deliver the greatest results from the least time in the gym. The workouts are very brief and as you progress the workouts get farther apart. Every workout delivers a measurable improvement, ensuring the very best form of motivation.
Moreover, efficient Static Contraction training means your overall energy is not depleted by long, grueling workouts and there is also much less wear and tear on your body. |
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Drop Dead Healthy: One Man's Humble Quest for Bodily Perfection A. J. Jacobs New York Times bestselling author and king of “immersion journalism” A.J. Jacobs tackles his most challenging experiment yet: a yearlong mission to radically improve every element of his body and mind—from his brain to his fingertips to his abs.Having lifted his spirit in The Year of Living Biblically and sharpened his mind in The Know-It-All, A.J. Jacobs had one feat left in the self-improvement trinity: to become the healthiest man in the world. He doesn’t just want to lose weight, or finish a triathlon, or lower his cholesterol. His ambitions were far, far greater. The task was massive. First, he had to tackle a complicated web of diet and exercise advice, most which is nonsensical, unproven, and contradictory. Second, he had to consult a team of medical advisers. And finally, he had to subject himself, over the course of two years, to a grueling regimen of exercises, a range of diets and nutritional plans, and a brutal array of techniques and practices to improve everything from his hearing to his sleep—all the while testing the patience of his long-suffering wife. This latest book bursts with hilarity and warmth, all the while testing our culture’s assumptions and obsessions with what makes good health and allowing the reader to reflect on his or her own health, body, and eventual mortality. |
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The 4-Hour Body: The Secrets and Science of Rapid Body Transformation. by Timothy Ferriss |
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Eat and Run: My Unlikely Journey to Ultramarathon Greatness Scott Jurek, Steve Friedman For nearly two decades, Scott Jurek has been a dominant force—and darling—in the grueling and growing sport of ultrarunning. In 1999, as a complete unknown, he took the lead of the Western States Endurance Run, a 100-mile traverse over the old Gold Rush trails of the California Sierra Nevada. He won that race seven years in a row, setting a course record along the way. Twice he won the Badwater Ultramarathon, a 135-mile “jaunt” through Death Valley. He triumphed in the 153-mile Spartathlon in Greece three times. And he was one of the elite runners who traveled to Mexico to run with the Tarahumara Indians, as profiled in the runaway bestseller Born to Run. His accomplishments are nothing short of extraordinary, but that he has achieved all of this on a plant-based diet makes his story all the more so.
In Eat and Run, Scott Jurek opens up about his life and career—as an elite athlete and a vegan—and inspires runners at every level. From his Midwestern childhood hunting, fishing, and cooking for his meat-and-potatoes family, to his early beginnings in running (he hated it), to his slow transition to ultrarunning and veganism, to his world-spanning, record-breaking races—Scott’s story shows the power of an iron will and blows apart all the stereotypes of what athletes should eat to fuel optimal performance. Chock full of incredible, on-the-brink stories of endurance and competition as well as fascinating science and accessible practical advice—including his own favorite plant-based recipes—Eat and Run will motivate everyone to “go the distance,” whether that means getting out for that first run, expanding their food horizons, or simply exploring the limits of their own potential. |
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Why We Get Fat: And What to Do About It Gary Taubes Persuasive, straightforward, and practical, Why We Get Fat is an essential guide to nutrition and weight management.
In this exciting new book, Gary Taubes, bestselling author of Good Calories, Bad Calories addresses the urgent question of what’s making us fat—and how we can change. He reveals the bad nutritional science of the last century and the good science that has been ignored, answering the most persistent questions along the way: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid? |
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Skinny Bitch: A No-Nonsense, Tough-Love Guide for Savvy Girls Who Want to Stop Eating Crap and Start Looking Fabulous! Rory Freedman, Kim Barnouin Not your typical boring diet book, this is a tart-tongued, no-holds-barred wake-up call to all women who want to be thin. With such blunt advice as "Soda is liquid Satan" and "You are a total moron if you think the Atkins Diet will make you thin," it's a rallying cry for all savvy women to start eating healthy and looking radiant. Unlike standard diet books, it actually makes the listener laugh out loud with its truthful, smart-mouthed revelations. Behind all the attitude, however, there is solid guidance. Skinny Bitch espouses a healthful lifestyle that promotes whole grains, fruits, and vegetables and encourages women to get excited about feeling "clean and pure and energized." |