Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
The Life Plan (78 page)
performance of,
174
,
178
physicians and,
316
–18
sex and,
113
–15,
119
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169
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,
224
–25,
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,
249
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278
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–84
total-body,
218
–20
tracking what you eat and,
39
–40
see also
workouts
extensions:
back,
194
BOSU ball triceps,
159
dumbbell seated overhead,
216
–17
leg,
205
lying overhead barbell,
180
,
214
eye exams,
319
fartlek training,
237
–38
fast food,
42
,
46
,
48
,
62
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67
,
104
fat, body,
4
–5,
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–9,
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–22,
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–67,
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–19,
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–19,
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exercise and,
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–72,
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–35,
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–40,
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hormones and,
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34
–36,
41
,
275
–76,
279
–80,
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–90,
293
Life Plan Diets and,
69
,
74
,
84
and Life Plan for Healthy Eating rules,
51
–56,
61
–66
meal times and,
43
–44
measurement of,
38
–39
metabolism and,
42
–43
muscle loss and,
27
,
41
,
117
nutrition and,
31
–33
weight loss goals and,
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–39
fat, dietary,
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–68,
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essential fatty acids,
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–60,
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282
,
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,
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–300,
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–3,
312
hormones and,
34
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282
–83,
292
hydrogenated,
57
–58,
65
in food journals,
256
–57
Life Plan Diets and,
54
,
71
–103,
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,
108
and Life Plan for Healthy Eating rules,
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–60,
62
–63,
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–67
monounsaturated fatty acids,
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–79,
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–91,
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polyunsaturated fatty acids (PUFAs),
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101
–3
saturated,
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–63,
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,
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,
292
tracking what you eat and,
40
–41
trans-fatty acids,
57
,
60
,
85
Fat-Burning Diet (FBD),
69
meal plans for,
85
–93
recipes for,
104
–9
shopping list for,
71
–72
fiber,
47
,
61
,
63
–64,
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–72,
283
fish,
282
Life Plan Diets and,
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,
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–78,
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–83,
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–88,
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–93,
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,
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and Life Plan for Healthy Eating rules,
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–56,
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–60
fish oil,
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,
298
–300,
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,
312
Life Plan Diets and,
73
–74,
93
fitness zone,
234
Fitzgerald, Bret A.,
242
flexibility, workouts and,
114
,
121
,
129
–42,
149
–51,
170
,
175
,
249
–52,
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,
258
flies:
dumbbell,
186
,
200
machine,
180
,
188
–89,
200
,
219
–20
foam rolling,
131
–34
folic acid,
298
–99
food addiction,
44
–46,
62
–63
food journals,
49
,
53
–54,
64
,
256
–57
food talk,
269
–70
free days,
47
–48
free-range animals,
57
,
75
fruits,
39
,
42
,
68
,
127
,
227
,
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,
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,
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,
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,
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exercise and,
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,
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hormones and,
35
,
282
Life Plan Diets and,
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–71,
73
,
76
–100,
102
–3,
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,
107
–9
and Life Plan for Healthy Eating rules,
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,
60
–64
functional training,
161
–64
gene shifting,
118
–19
genetic testing and therapy,
307
–11,
322
gluteus,
134
,
142
,
149
–50,
155
,
194
,
202
,
204
–7,
218
glycation,
36
–37
glycemic index,
5
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19
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35
,
44
,
50
,
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,
151
carbohydrates and,
61
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63
–64,
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,
282
Life Plan Diets and,
70
,
73
,
84
–85,
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,
104
and Life Plan for Healthy Eating rules,
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–65
grains,
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42
–43,
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Life Plan Diets and,
72
–74,
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80
–84,
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–89,
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–99,
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–4
and Life Plan for Healthy Eating rules,
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–61,
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–65
whole,
35
,
43
,
61
,
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–65,
72
–74,
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,
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,
104
grass-fed animals,
57
hamstrings,
133
,
135
,
142
,
175
,
192
,
194
,
205
–6
healthcare system,
16
–20,
123
,
316
Heart Health Diet (HHD),
55
,
69
,
74
,
93
–109
meal plans for,
94
–103
recipes for,
104
–9
heart rates (HRs),
9
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59
,
320
exercise and,
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,
120
,
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,
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–78,
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,
232
–36,
239
–41,
296
recovery,
236
,
241
resting,
235
RPE and,
234
–35
target (THRs),
233
,
235
–36,
240
zones for,
232
–36
high-intensity continuous training,
237
high-intensity interval training (HIIT),
238
–40,
244
–45,
252
hips,
135
,
139
,
142
,
150
,
155
hormones,
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–11,
15
–16,
19
,
21
,
25
–28,
32
–37,
41
–42,
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,
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–19,
123
,
151
,
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–93,
299
–300
cardiovascular disease and,
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–26,
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–35,
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–78,
290
exercise and,
34
–35,
44
,
114
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117
,
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