The Life Plan (78 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
performance of,
174
,
178
physicians and,
316
–18
sex and,
113
–15,
119
,
130
,
169
,
222
,
224
–25,
229
,
237
,
249
,
278
,
283
–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
,
67
,
104
fat, body,
4
–5,
7
–9,
19
–22,
45
,
47
,
61
–67,
72
,
109
,
117
–19,
122
,
269
,
304
,
318
–19,
323
exercise and,
117
,
127
,
167
–72,
179
,
183
,
209
,
223
,
225
,
232
–35,
238
–40,
245
,
253
,
255
hormones and,
28
,
34
–36,
41
,
275
–76,
279
–80,
286
–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,
37
–39
fat, dietary,
5
,
7
,
19
,
26
,
31
,
42
,
44
,
46
,
65
–68,
151
,
259
,
296
,
305
essential fatty acids,
41
,
57
,
59
–60,
63
,
65
,
72
,
75
,
282
,
295
,
297
–300,
302
–3,
312
hormones and,
34
,
282
–83,
292
hydrogenated,
57
–58,
65
in food journals,
256
–57
Life Plan Diets and,
54
,
71
–103,
106
,
108
and Life Plan for Healthy Eating rules,
54
–60,
62
–63,
65
–67
monounsaturated fatty acids,
57
–58,
63
,
73
,
76
–79,
81
–83,
88
,
90
–91,
93
,
97
–98,
103
polyunsaturated fatty acids (PUFAs),
58
,
76
,
79
,
82
,
87
,
91
,
93
,
95
,
101
–3
saturated,
48
,
56
–58,
60
,
62
–63,
75
,
82
,
85
,
282
,
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,
71
–72,
283
fish,
282
Life Plan Diets and,
71
,
73
,
75
–78,
80
–83,
86
–88,
90
,
92
–93,
104
,
107
–8
and Life Plan for Healthy Eating rules,
55
–56,
59
–60
fish oil,
60
,
298
–300,
303
,
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,
254
,
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
,
292
,
299
,
302
,
305
,
312
exercise and,
44
,
296
hormones and,
35
,
282
Life Plan Diets and,
70
–71,
73
,
76
–100,
102
–3,
105
,
107
–9
and Life Plan for Healthy Eating rules,
56
,
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
,
7
,
19
,
26
,
35
,
44
,
50
,
68
,
151
carbohydrates and,
61
,
63
–64,
104
,
282
Life Plan Diets and,
70
,
73
,
84
–85,
93
,
104
and Life Plan for Healthy Eating rules,
61
–65
grains,
31
,
42
–43,
299
Life Plan Diets and,
72
–74,
76
,
78
,
80
–84,
86
–89,
91
–99,
101
–4
and Life Plan for Healthy Eating rules,
57
,
59
–61,
64
–65
whole,
35
,
43
,
61
,
64
–65,
72
–74,
82
,
95
,
97
,
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
,
59
,
320
exercise and,
114
,
120
,
174
,
177
–78,
221
,
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,
10
–11,
15
–16,
19
,
21
,
25
–28,
32
–37,
41
–42,
84
,
113
–19,
123
,
151
,
275
–93,
299
–300
cardiovascular disease and,
25
–26,
34
–35,
115
,
119
,
276
–78,
290
exercise and,
34
–35,
44
,
114
,
117
,
Other books
Hard Break (Deadlines & Diamonds, #5) by Kearns, Morgan
Heart of the Wolf by D. B. Reynolds
The JOKE by Milan Kundera
Trouble by Sasha Whte
Last Argument of Kings by Joe Abercrombie
Touch by Graham Mort
Cold Pursuit (Cold Justice) (Volume 2) by Toni Anderson
Just One Night (Black Alcove #2) by Jami Wagner
The Other Girl by Pam Jenoff
The Dead by Charlie Higson