Men's Health TNT Diet: The Explosive New Plan to Blast Fat, Build Muscle, and Get Healthy in 12 Weeks
Author: Jeff Volek
The Men’s Health TNT Diet is a revolutionary program for burning fat and building muscle. Utilizing Targeted Nutrition Tactics (TNT), the authors move beyond “good carbs” and “bad carbs” to focus instead on “well-timed carbs” that will allow readers to eat the foods they want as long as they are eating them at the right time. By controlling the levels of glycogen (carbs stored in our muscles) through this unique diet, and learning to exercise in the carb-burning zone (the secret to making workouts shorter and more effective) anyone can shed fat and build muscle—and it takes only 90 minutes of exercise a week.
Interesting book: On Call in Hell or Forty Ways to Look at Winston Churchill
Everything Running book: From Circling the Block to Completing a Marathon, Training and Techniques to Make You a Better Runner
Author: Art Liberman
Sure, running sounds easy enough. But a good running program involves more than just buying a pair of new sneakers and hitting the pavement. From gentle jogs to intense marathons, this guide will help you to choose the right equipment, train safely, and meet your running goals. Written by a veteran marathon runner and trainer, this book teaches you how to:
- Set immediate and long-term running goals
- Prevent injuries
- Avoid plateaus
- Workout at any level
- Regulate your water intake
- Cross-train with weights and alternative methods (like yoga)
Table of Contents:
Top Ten Reasons to Run xIntroduction xi
Try It, You'll Like It! 1
Striving for Physical Fitness 2
Getting in the Right Mindset 2
No More Excuses: Time for the New You 3
Talk to Other Runners 6
Benefits of Running 7
You Will Feel Better, Absolutely! 10
Setting Yourself Up for Success 11
Getting Specific about Running Goals 12
Understand the Effects of Running on Your Body 13
Choosing and Sticking with a Running Program 14
Establish a Foundation 17
Common Mistakes 20
The Well-Equipped Runner 23
Running Shoes 24
The Inside Outs of a Running Shoe 26
Wearing and Caring for Your Running Shoes 28
Adding Orthotics 29
Running Socks 30
Additional Support Wear 30
Other Running Necessities 32
The Runner's Log 34
The Mechanics of Running 39
Assessing Running Form 40
Style and Mechanics 41
Breathing 42
All aboutFootstrike 43
It's All about Stride 47
Arms and Hands 49
Posture 50
The Mechanics of Running Hills 51
Runner's Recap 52
Time to Get Going! 55
Starting Out 56
Learning How to Run 58
Working with a Professional 62
Beginning Your Running Program 63
A More Advanced Schedule 68
Ready for Racing: The 5K 69
5K Basics 70
The Week Before Your 5K 71
What to Eat and Drink 72
Physical Preparation 74
During the Race 76
After the Race 79
Stretching and Weight Training 81
Helping Your Muscles Help You 82
Stretching Fundamentals 84
The Best Stretches for Runners 85
Weight Training to Enhance Running 88
Upper Body Versus Lower Body 90
Practical Weight Training 92
Upper Body Exercises 93
Lower Body Exercises 97
Exercises for Abs and Back 98
Weight-Training Tips 100
Building Physical and Mental Strength 103
Cross-Training 104
Ideal Cross-Training Activities 105
Pilates 109
Yoga 109
Meditation 111
On the Road All Year 113
Running in Cold Weather 114
Running in Hot Weather 115
Running Indoors 119
Using the Treadmill 121
Shopping for a Treadmill 122
On the Road to Speed and Distance 125
Adding Speed Work 126
Fine-Tuning Your Mechanics 127
Quick Guidelines for Speed Work 129
Overview of Advanced Training 130
When Do I Begin My Speed Work? 131
Advanced Running Workouts 135
Hill Repeats 136
Fartlek Workouts 137
Striders, Tempo Runs, and Races 139
Interval Workouts 140
Important Warm-Up and Cool-Down Procedures 143
Speed-Work Programs Based on Experience 145
Speed Work for the Experienced Runner 147
Completing a 10K and Half-Marathon 151
Mileage Buildup for the 10K 152
Running the 10K 154
Training For and Running the Half-Marathon 155
The Long Run 157
Runners, Take Your Marks, Set, Race! 161
When the Race Is Over 163
Injury Prevention 165
Avoiding Injury: The Basics 166
The Impact (Literally!) of Athletic Shoes 167
Stretching to Prevent Injuries 170
The Gait Biomechanics of Foot and Leg Problems 172
Stance and Swing Phases of Gait 174
From Gait to Feet to Legs 175
Injuries of the Foot and Ankle 179
General Injury Guidelines 180
Achilles Tendonitis 180
When the Achilles Tendon Ruptures 183
Ankle Sprains 184
Anterior Ankle Pain 185
Athlete's Foot 186
Heel Spurs and Plantar Fasciitis 187
Neuroma Pain 189
Injuries of the Leg and Other Areas 191
Anterior Shin Splints 192
Dry Heaves or Vomiting 194
Iliotibial Band (ITB) Syndrome 195
Medial Shin Splints (MTSS) 196
Runner's Knee 198
Shin Splints 200
Side Stitches 200
All about Nutrition 203
Preventive Medicine 204
A Nutritious Mindset 204
Carbohydrates 205
Fats 206
Protein 207
Water 208
Vitamins and Minerals 209
Fiber and Cholesterol 210
Eating Right for Running 211
How to Eat Right 212
Getting into Eating 215
Are You Ready for the Marathon? 219
A Brief History of the Marathon 220
Getting Down to Business: The Long Run 220
Marathon Training Schedules 225
Mentally Training for the Marathon 228
Mental Strategies 231
The Week Before the Marathon 232
The Marathon Experience 235
Physical Preparation 236
Packing for an Out-of-Town Marathon 236
Other Travel Considerations 238
The Final Hours Before the Marathon 239
During the Marathon 241
On the Course 243
After the Marathon 244
Life After the Marathon 247
What's Next? Ultra-Running 248
Ultra-Running Events 249
Training for Ultra-Runs 250
Girls (Women!) Just Want to Have Fun 253
Comparing Men and Women Runners 254
Fitness for Prenatal Women 256
Fitness for Postnatal Women 259
Osteoporosis and Menopause 260
Safety Tips for Women Runners 261
The "Cult" of Female Runners 262
Running Away from Home 265
Packing Your Running Gear 266
But It's a Vacation! 266
Planning for Safety 269
Running with Others 272
Racing on the Road 273
Favorite Running Cities 274
Some Personal Favorites 275
Finding a Running Club, at Home or Abroad 279
Magazines and Books on Running 283
Running Online 291
Index 295
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