The Life Plan (78 page)

Read The Life Plan Online

Authors: Jeffry Life

Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help

BOOK: The Life Plan
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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
,

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