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* Your Lifelong Fitness Guide *

Total Fitness - U.S. Edition ebook cover
  • Perfect For both Men and Women

  • 157 pages Loaded with Workout Strategies, Tips and Guidance

  • Safe, Natural, Effective and Easy-to-Use

  • Comprehensive Weight Control and Nutrition chapters

  • Develop a Good-Looking, Trim Body

  • Enrich the Quality of your Life and Live Longer

  • Reduce your Blood Pressure & Risk for Heart Attack, Stroke & Type II Diabetes

Readers outside the United States may prefer:
Total Fitness - Metric Edition eBook or Total Fitness - U.K. Edition eBook

Excerpt from Chapter 3: FITNESS ASSESSMENT


Before you begin a physical fitness program you should know where you stand, i.e., your current fitness level. Assessing your current fitness level in areas such as aerobic (cardio) capacity, strength, flexibility, body-fat, and even how appropriate your nutritional practices are, will help you establish what you should emphasize in your physical fitness program and help you set goals.

Strength Tests


In the strength tests follow you will use your own body weight to determine how strong you are. The standard tests are: the squat test, the push-up test and the sit-up test. The objective in these tests is to see how many repetitions you can perform without stopping. Squat Young lady performing squat

Squat Test: Stand about 12 inches in front of a chair. Place your feet about shoulder width apart and extend your arms parallel to the floor to your front. Bend your knees and slowly lower your body until your butt just touches the seat of the chair. (But donít sit on the chair.) Then slowly return to the standing position. Repeat as often as you can without stopping. Use Table 3.3 below to assess your performance.

Squat test assessment
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Click here to order Total Fitness US Edition eBook.


Excerpt from Chapter 6: WEIGHT CONTROL **

50 U.S. State Flags - USA - AmericanPeople on a reducing diet want to know how much weight they will lose and how fast. Among the unique aspects of this ebook are the Weight Loss Prediction Tables. Scientists have long known that weight loss depends not only on your caloric intake and how active you are, but also on your age, gender, weight and the duration of your diet. TOTAL FITNESS - U.S. Edition contains a set of Weight Loss Prediction and Weight Maintenance Calorie tables not found anywhere else!

Weight Loss Prediction Example:

Nancy is 42 years old and weighs 160 pounds. She has a sedentary job as a software engineer and spends most of her free time reading or relaxing in front of a television set. How long will it take her to lose 20 pounds?

Based on her age, gender, weight and activity level, she would select the table shown below. First she would scan the far left of the table and locate her present weight of 160 pounds. From this number Nancy would run her finger horizontally (to the right) until it intersects the vertical column headed by the 20 pound weight loss she desires.

The three numbers at the intersection are time in days for her lose 20 pounds - depending on the number of calories she consumes. To lose 20 lbs, her calorie intake options are:


  • 1900 Calories for 56 days.
  • 1200 Calories for 72 days.
  • 1500 Calories for 99 days.
  • Which alternative should she choose? How much time could she save by increasing his activity level? After he has lost weight, how many food calories can she eat to keep it off? All this and much, much more is explained in TOTAL FITNESS - U.S. Edition.

    Weight Loss Prediction table in Total Fitness - U.S. Edition eBook

    Excerpt from Chapter 5: BASIC NUTRITION**

    Portion of the section: "Vitamins and Minerals"

    Bottle of vitamin pillsThe following is a listing of vitamins and minerals complete with a brief discussion of their function in your body, what foods supply the particular micronutrient, and the Recommended Dietary Allowance (RDA) - which is a reference number developed by the United States Food and Drug Administration to help consumers determine how much of a specific micronutrient a food contains. A summary of the RDAs for vitamins is presented in Table 5.3 (below). (The equivalent table for minerals is not shown in this excerpt.) Notice that RDAs are frequently gender and age dependent, and pregnant and nursing women most often have special micronutrient needs.

    Because of the rapid expansion of scientific knowledge regarding the role of micronutrients in human health, the U.S. Food and Drug Administration, in partnership with Health Canada, periodically assesses and updates the recommended Daily Values. The following contains the recommended RDAs as of April 2006 for the vitamins and minerals discussed.

    Photo of dairy foods that contain vitamin AVitamin A is a collection of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and help prevent or fight off infections. Vitamin A also promotes healthy surface linings of the eyes, respiratory, urinary, and intestinal tracts, and also helps maintain the integrity of skin and mucous membranes. Using the long-established International Unit (IU) measure for the recommended dietary allowance (RDA), adult men and women need 3,000 and 2,330 IU (as retinol) per day respectively. However, the new RDA measure for vitamin A is the microgram (mcg), which translates for men and women as 900 and 700 mcg per day. Foods rich in vitamin A are orange-colored vegetables such as carrots, sweet potatoes and pumpkin; dark-green-leafy vegetables like spinach, collards and romaine lettuce; and orange-colored fruits such as mango, cantaloupe and apricots; and red peppers and tomatoes. One medium-size carrot supplies approximately 270 percent of your RDA.

    Photo of foods containing vitamin DVitamin D is a fat-soluble vitamin. Briefly, vitamin D is important in assisting the absorption of calcium, in forming strong bones and teeth and preventing deficiency diseases such as rickets and osteomalacia. For most adults, an adequate intake of vitamin D is 200 to 600 IU (which is equivalent to 5 to 15 mcg per day). In addition, your body can make vitamin D after exposure to sunshine. Good food sources include salt-water fish such as herring, salmon, sardines and fish-liver oils, as well as fortified milk and cereals. Small quantities are also found in egg yokes, veal and beef. An eight-ounce glass of fortified milk supplies about 25 percent of your daily needs.

    Vitamin Table in Total Fitness U.S. Edition eBook

    The remainder of this discusssion of vitamins is continued in TOTAL FITNESS - U.S. Edition which also contains an extensive section on minerals.

    Click here to order Total Fitness US Edition eBook.

    TOTAL FITNESS - U.S. Edition - TABLE of CONTENTS (157 pages)

    1. BEING FIT IS IMPORTANT
    Cardiovascular Disease
    High Blood Pressure
    Atherosclerosis
    Heart Attack Warning Signs
    Cardiovascular Disease Risk Factors
    Stroke & Stroke Warning Signs
    Diabetes is Dangerous
    What Can be Done?

    2. FITNESS PRESCRIPTION
    Don't Smoke
    Learn to Relax
    The Benefits of Being Fit
    Knowledge Leads to Success

    3. FITNESS ASSESSMENT
    Medical Assessment
    Aerobic (Cardio) Assessment
    One-Mile Walking Test
    Strength Assessment
    Flexibility Assessment
    Body Weight Assessment
    Body Weight Assessment Example
    Nutrition Practices Assessment
    Time to Set Goals

    4. EXERCISE FUNDAMENTALS
    How to Be More Active
    Calories Burned for Different Activities
    Calories Burned Example
    Types of Exercise
    Select the Right Activity
    Aerobic Exercise: How Hard?
    Aerobic Exercise: Target Training Zone
    Aerobic Exercise: Intensity Levels
    Target Training Zone Example
    Aerobic Exercise: How Long & Often?
    Aerobic Exercise: Typical Routine
    Aerobic Exercise: Pulse Measurement
    Aerobic Exercise: Monitoring Devices
    Aerobic Exercise: Walking Program
    Aerobic Exercise: Jogging Program
    Your Body's Muscles
    Strength Programs
    Dumbbell Exercises
    Additional Strengthening Exercises
    More Exercises
    Missed Exercise Sessions
    Exercising in Hot Weather
    Exercising in Cold Weather
    Exercise Risks & Problems
    Avoiding Injury
    Keep an Exercise Log
    A Fitness Expert's Ideal Exercise
    My Personal Exercise Routine
    Workout to Get Healthy & Feel Good

    5. BASIC NUTRITION
    Metabolic Pathways
    Our Disastrous Eating Habits
    Nutrients, Micronutrients & Phytonutrients
    Proteins are Building Blocks
    You Need Carbs
    Glycemic Index
    Glycemic Load
    Cholesterol & Triglyceride Levels
    Fats Found in Foods
    Vitamins & Minerals
    Phytonutrients Emerge
    Guidelines for a Healthy Eating
    The Basic Food Groups
    Vitamin & Mineral Supplements
    Food Container Labels
    How to Estimate Food Calorie Values
    You need Fiber in your Diet
    Drink Lots of Water
    Go Easy on Salt
    Restrict Use of Sugar
    Limit Alcohol & Caffeine
    Common Sense Nutrition

    6. WEIGHT CONTROL
    Causes of Overweight & Obesity
    Weight Change & Energy
    Weight Loss Math Made Easy
    Weight Loss Prediction Tables
    Selecting The Correct Weight Loss Table
    Weight Loss Prediction Example
    Why Weight Loss Decreases Over Time
    Weight Loss Due to Water Variations
    The Weight Loss Plateau
    Weight Loss Plateau Example
    Weight Loss Principles
    Weight Loss Diets
    What Makes for a Good Weight Loss Diet
    Planning Weight Loss Eating Patterns
    Set Meals & Calorie Control
    900, 1200, 1500, 1800 Calorie Diets
    Keep a Log of What you Eat
    Weight Maintenance - How to Keep It Off
    Weight Maintenance Example
    Weight Maintenance is a Life-Long Battle
    Planning Maintenance Eating Patterns
    Maintenance Eating Plan Example
    Use Mini Diets to Maintain Weight
    Summarize Nutritional Your Needs

    7. LIFE-LONG FITNESS
    Set Goals, Plan, Keep a Log
    Keys to Life-long Fitness
    Make It Happen

    BIBLIOGRAPHY


    TOTAL FITNESS - U.S. Edition - TABLES and FIGURES

    Table 3.1: Your Oxygen Processing Rate vs Fitness Level
    Table 3.2: Strength Assessment: Pushup Test
    Table 3.3: Strength Assessment: Squat-Test
    Table 3.4: Flexibility Assessment: Sit & Reach Test
    Table 3.5: Percent Body Fat for Men
    Table 3.6: Body Mass Index (BMI)
    Table 3.7: Best Weight Range vs. Height for Men
    Table 3.8: Best Weight Range vs. Height for Women

    Table 4.1: Calories Burned per Hour for Different Activities
    Table 4.2: Target Training Zone, Ages 20 to 40
    Table 4.3: Target Training Zone, Ages 45 to 65
    Table 4.4: Walking Program
    Table 4.5: Jogging Program
    Table 4.6: Health Risks vs. Hot Weather Conditions (Heat Index)
    Table 4.7: Heat Index for Various Air Temperature-Humidity Combinations
    Table 4.8: Wind Chill Temperature vs. Air Temperature & Wind Speed
    Table 4.9: Frostbite Risk vs. Wind Chill Temperature
    Table 4.10: Sample Exercise Log

    Table 5.1: Glycemic Rank of Common Foods
    Table 5.2: Fats in Food
    Table 5.3: Recommended Portion Sizes for Different Food Groups
    Table 5.4: Calorie Rank of Common Foods

    Table 6.1: Selecting Correct Weight Loss Prediction Table
    Table 6.2: Weight Loss Prediction for Relatively Inactive Men, 18 to 35
    Table 6.3: Weight Loss Prediction for Moderately Active Men, 18 to 35
    Table 6.4: Weight Loss Prediction for Relatively Inactive Men, 36 to 55
    Table 6.5: Weight Loss Prediction for Moderately Active Men, 36 to 55
    Table 6.6: Weight Loss Prediction for Relatively Inactive Men, 56 to 75
    Table 6.7: Weight Loss Prediction for Moderately Active Men, 56 to 75
    Table 6.8: Weight Loss Prediction for Relatively Inactive Women, 18 to 35
    Table 6.9: Weight Loss Prediction for Moderately Active Women, 18 to 35
    Table 6.10: Weight Loss Prediction for Relatively Inactive Women, 36 to 55
    Table 6.11: Weight Loss Prediction for Moderately Active Women, 36 to 55
    Table 6.12: Weight Loss Prediction for Relatively Inactive Women, 56 to 75
    Table 6.13: Weight Loss Prediction for Moderately Active Women, 56 to 75
    Table 6.14: 900 Calorie Balanced Diets
    Table 6.15: 1,200 Calorie Balanced Diets
    Table 6.16: 1,500 Calorie Balanced Diets
    Table 6.17: 1,800 Calorie Balanced Diets
    Table 6.18: Sample Daily Food Log
    Table 6.19: Weight Maintenance Calories for Men, 18 to 75
    Table 6.20: Weight Maintenance Calories for Women, 18 to 75
    Table 6.21: Sample Maintenance Eating Plan
    Table 6.22: Sample Maintenance Eating Worksheet

    Table 7.1: All-In-One Fitness Log

    Figure 1.1: Block Diagram of Cardiovascular System
    Figure 4.1: Stretching Exercises (c to g)
    Figure 4.2: Human Body's Muscles - Front View
    Figure 4.3: Human Body's Muscles - Rear View
    Figure 4.4: Dumbbell Exercises (a to c)
    Figure 4.5: Dumbbell Exercises (d to g)
    Figure 5.1: Metabolic Pathways: Absorptive Stage
    Figure 5.2: Metabolic Pathways: Post-Absorptive Stage
    Figure 6.1: Human Body Types
    Figure 6.2: Forms of Energy Taken In & Expended by the Human Body
    Figure 6.3: Why Number of Days to Lose the Next 10 lbs Increases


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