20 x 3 (18 page)

39.
O’Leary, VB, Marchetti, CM, Krushman, RK, Stetzer, BP, Gonzalez, F, & Kirwan, JP (2006), ‘Exercise-induced reversal of insulin resiatnce in obese elderly is associated with reduced visceral fat’,
Journal of Applied Physiology
, 100, 154–158.

40.
Tjønna, AE, Stølen, TO, Bye, A, Volden, M, Slørdahl, SA, Odegård, R, Skogvoll, E, & Wisløff, U (2009), ‘Aerobic interval training reduces cardiovascular risk factors more than a multi treatment approach in overweight adolescents’, 
Clinical Science
, 116, 317–326.

41.
Boutcher, ‘The effects of high intensity intermittent exercise on fat loss’, loc. cit.

42.
Mourier, et al., loc. cit.

43.
Tjonna, et al., loc. cit.

Chapter 3: The Interval sprinting belly fat loss program

1.
Bracken, RM, Linnane, DM, & Brooks, S (2009), ‘Plasma catecholamine responses to brief intermittent maximal intensity exercise’,
Amino Acids
, 36, 209–217.

2.
Trapp, EG, Chisholm, DJ, & Boutcher, SH (2007), ‘Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise’,
American Journal of Physiology
, 293(6), R2370–R2375.

3.
Robertson, R.J (2004),
Perceived exertion for Practitioners: rating effort with the OMNI picture system
, Champaign, IL: Human Kinetics.

4.
Heydari, M, & Boutcher, SH (2013), ‘Rating of perceived exertion after 12 weeks of high-intensity intermittent sprinting’,
Perceptual Motor Skills
, 116, 1, 340–351.

5.
Trapp, et al., ‘Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise’, loc. cit.

6.
ibid.

7.
Bracken, et al., loc. cit.

8.
Nevill, ME, Holmyard, DJ, Hall, GM, Allsop, P, van Oosterhout, A, Burton JM, & Nevill, AM (1996), ‘Growth hormone responses to treadmill sprinting in sprint- and endurance-trained athletes’,
European Journal of Applied Physiology
, 72, 460–467.

Chapter 4: Dieting, nutrients and belly fat

1.
O’Keefe, JH, & Cordain, L (2004), ‘Cardiovascular disease resulting from a diet and lifestyle at odds with our Paleolithic genome: how to become a 21st-Century hunter-gatherer’,
Mayo Clinical Proceedings
, 79, 101–108.

2.
www.freecoconutrecipes.com; www.coconutresearchcenter.org

3.
Engler, MM, & Engler, MB (2006), ‘Omega-3 fatty acids: role in cardiovascular health and disease’,
Journal of Cardiovascular Nursing
, 21(1), 7–24.

4.
Campbell, TC, & Campbell, TM (2006),
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, and Long-term Health
, BenBella Books, Dallas, TX.

5.
www.gentleworld.org/10-protein-packed-plants/

6.
Fife, B (1999),
Saturated Fat May Save Your Life
. Piccadilly Books, Ltd., Colorado Springs, CO.

7.
Micha, R, Wallace, SK, & Mozaffarian, D (2010), ‘Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus’,
Circulation
, 121, 2271–2283.

8.
www.gentleworld.org/10-protein-packed-plants/

9.
Mann, T, Tomiyama, AJ, Westling, E, Lew, AM, Samuels, B, & Chapman, J (2007), ‘Medicare’s search for effective obesity treatments: Diets are not the answer’,
American Psychologist
, April 62, 220–233.

10.
Chaston, TB, & Dixon, JB (2008), ‘Factors associated with percent change in visceral versus subcutaneous abdominal fat during weight loss: findings from a systematic review’,
International Journal of Obesity
, 32, 619–628.

11.
de Lorgeril, M, & Salen, P (2006), ‘The Mediterranean-style diet for the prevention of cardiovascular diseases’,
Public Health Nutrition
, 9(1A), 118–123.

12.
de Lorgeril, M (1998), ‘Mediterranean diet in the prevention of coronary heart disease’,
Nutrition
, 14(1), 55–57.

13.
Trichopoulou, A, Costacou, T, Bamia, C, & Trichopoulos, D (2003), ‘Adherence to a Mediterranean diet and survival in a Greek population’,
New England Journal of Medicine
, 348, 2599–2608.

14.
Mann, et al., loc. cit.

15.
Tsai, AG & Wadden, TA (2005), ‘Systematic review: An evaluation of major commercial weight loss programs in the United States’,
Annals of Internal Medicine
,142, 56-66.

16.
Klem, ML, Wing, RR, McGuire, MT, Seagle, HM, & Hill JO (1997), ‘A descriptive study of individuals successful at long-term maintenance of substantial weight loss’,
American Journal Clinical Nutrition
, 66, 239–246.

17.
Hsu, TF, Kusumoto, A, Abe, K, Hosado, K, Wang, M-F, & Yamamoto, S (2006), ‘Polyphenol-enriched oolong tea increases fecal lipid excretion’,
European Journal of Clinical Nutrition
, 60(11), 1330–1336.

18.
Bravo, E, Napolitano, M, & Botham, K (2010), ‘Postprandial lipid metabolism: The missing link between life-style habits and the increasing incidence of metabolic diseases in western countries?’
The Open Translational Medicine Journal
, 2, 1–13.

19.
Tan, et al., loc. cit.

20.
O’Keefe, JH, Gheewala, NM, & O’Keefe, JO (2008), ‘Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular disease, alcohol, and cardiovascular health’,
Journal of the American College of Cardiology
, 51, 249–255.

21.
Ghahramanloo, E (2012), ‘Effects of green tea extract and high intensity intermittent exercise on fat metabolism’, Doctoral dissertation, University of New South Wales. http://unswroks.unsw.edu.au/vital/access/manager/Repository/unsworks: 345

22.
Venables, MC, Hulston, CJ, Cox, HR, & Jeukendrup, AE (2008), ‘Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans’,
American Journal of Clinical Nutrition
, 87(3), 778–784.

23.
Van Proeyen, K, Szlufcik, K, Nielens, H, Pelgrim, K, Deldicque, L, Hesselink, M, Van Veldhoven, V, & Hespel, P (2010), ‘Training in the fasted state improves glucose tolerance during fat-rich diet’,
Journal of Physiology
, 111, 4289–4302.

24.
Martins, C, Morgan, LM, Bloom, SR, & Robertson, MD (2007), ‘Effects of exercise on gut peptides, energy intake, and appetite’,
Journal of Endocrinology
, 193, 251–258.

25.
Sim, AY, Wallman, KE, Fairchild, TJ, & Guelfi, KJ (2013), ‘High-intensity intermittent exercise attenuates ad-libitum energy intake’,
International Journal of Obesity
, Jun 4. Doi: 10.1038/ijo. Epub ahead of print.

26.
White, LJ, Dressendorfer, RH, Holland, E, McCoy, SC, & Ferguson, MA (2005), ‘Increased caloric intake soon after exercise in cold water’,
International Journal of Sport Nutrition and Exercise Metabolism
, 15(1), 38–47.

Chapter 5: Reducing daily stress and enhancing sleep quality

1.
Borysenko, J (1987), ‘Minding the body, mending the mind’, Reading, MA: Addison-Wesley Publishing.

2.
Forcier, K, Stroud, LR, Papandonatos, GD, Hitsman, B, Reiches, M, Krishnamoorthy, J, & Niaura, R (2006), ‘Links between physical fitness and cardiovascular reactivity and recovery to psychological stressors: A meta-analysis’,
Health Psychology
, 25, 723–739.

3.
Bracken, et al., loc. cit.

4.
Heydari, M, Boutcher, YN, & Boutcher, SH (2013,) ‘The effects of 12-week high-intensity intermittent exercise training on cardiovascular and autonomic measures during mental and physical stress’,
International Journal of Psychophysiology
, 87(2), 141–146.

5.
Heydari, M, Boutcher, YN, & Boutcher, SH (2013), ‘The effects of 12-week of high intensity intermittent exercise training on resting cardiovascular and autonomic function’,
Journal of Clinical Autonomic Control
, 23(1), 57–65.

6.
Patel, SR, & Hu, FB (2008), ‘Short sleep duration and weight gain: a systematic review’,
Obesity
, 16, 643–653.

7.
Hairston, KG, Bryer-Ash, M, Norris, JM, et al. (2010), ‘Sleep duration and five-year abdominal fat accumulation in a minority cohort: The IRUS Family study’,
Sleep
, 33, 289–295.

Chapter 6: A 6-week belly fat loss program

1
. Fish tacos with avocado salsa recipe: www.taste.com.au/recipes/16763/fish+tacos+with+avocado+salsa.

2.
Tuna tahini salad recipe: www.mamavation.com/2012/03/tahini-tuna-salad.html.

3.
Garden vegetable wrap recipe: spryliving.com/recipes/garden-vegetable-wrap.

4.
Black bean salad recipe: www.simplyrecipes.com/recipes/black-bean-salad.

5.
Satay chicken with steamed vegetables recipe: www.taste.com.au/recipes/10415/satay+chicken+with+steamed+vegetables.

6.
Shrimp and vegetable quinoa fried rice recipe: www.queenofquinoa.me/2012/09/shrimp-vegetable-quinoa-fried-rice.

7.
Tandoori chicken with fresh vegetables and rice recipe: www.sbs.com.au/food/recipe/121/Tandoori-chicken.

8.
Grilled halibut with avocado sauce recipe:www.avocadocentral.com/avocado-recipes/Grilled-Halibut-with-Avocado-Chipotle-Cream-Sauce.

9.
Steak stir fry with vegetables recipe: www.tasteofhome.com/recipes/Vegetable-Steak-Stir-Fry.

10.
Cod poached in tomato sauce with spinach recipe: www.thescrumptiouspumpkin.com/2012/11/02/cod-poached-in-tomato-sauce-with-spinach-capers-and-pine-nuts.

11.
Trapp, et al., ‘The effects of high-intensity intermittent exercise training on fat loss and insulin levels of young women’, loc cit.; Dunn, loc. cit.; Boutcher, ‘The effects of high intensity intermittent exercise on fat loss’, loc. cit.

Appendix A

1.
Cooper, KH (1968), ‘A means of assessing maximal oxygen uptake’,
Journal of the American Medical Association
, 203, 201–204.