Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep You Lean
Author: Tosca Reno
Tosca Reno is not only a health and fitness expert, but also a fabulous cook. Who better to write a stunning cookbook that everyone will love? Get: * 150 beautiful food photographs * Delectable low-fat beef, pork, chicken and fish dinners * Protein-rich meat-free recipes * Gluten-free meals * Tips on eating clean in difficult situations * Timesaving one-dish meals for busy moms * Great recipes on the go * How to prepare an elegant clean-eating event.
Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You
Author: Jillian Michaels
You’ve seen her change lives on The Biggest Loser–why not yours?
Are you in good shape but struggling with those last ten to twenty pounds? Do you have an event on the calendar where you’d love to make jaws drop? Or do you just want to see what it would be like to have the best body you’ve ever had? Then you need to discover what millions who’ve seen Jillian’s training methods on The Biggest Loser already know!
Making the Cut empowers you to:
• Identify your unique body type and metabolic makeup (are you a fast, slow, or balanced oxidizer?) and customize a diet plan that is perfect for you
• Acquire the mental techniques that will greatly enhance your self-confidence and sharpen your focus on success
• Develop your strength, flexibility, coordination, and endurance
• Reach levels of fitness you never before thought possible
Table of Contents:
Introduction xiStarting 1
Goodbye Photos 2
Body Fat Analysis 2
Measurements 3
Fitness Test 4
Science 9
The Rules 10
Stick to Your Magic Number 10
Eat for Your Metabolic Type 12
Metabolic Typing Test 13
Eat Every Four Hours, and No Skipping Meals! 28
No Processed or Junk Foods-Period! 28
Beat the Bloat-Sodium and Water Consumption 29
No Booze 31
Get It in Writing 32
The Routine 34
The Slow Oxidizer 34
The "S" Menus 34
The "S" Grocery List 40
The Balanced Oxidizer 44
The "B" Menus 44
The "B" Grocery List 49
The Fast Oxidizer 53
The "F" Menus 53
The "F" Grocery List 57
The Recipes 60
Breakfast 60
Lunch 69
Dinner 97
Sauces, Snacks, and Sides 129
Sweat 139
The Rules 140
Intensity, Intensity, Intensity 140
Mix It Up 142
Stick with It 142
Quality over Quantity 143
Pace Yourself 144
Twice a Day: Maximizing the Afterburn Effect 145
Sleep and Relaxation 146
Know When to Hold and When to Fold 147
The V-Taper (Hourglass Shape) 148
Long and Lean 148
Sinewy Arms 149
Know the Techniques 150
Split Routine 150
Circuit Training 151
Interval Training 152
Supersets 152
Combo Lifting 154
Pyramids 155
Plyometrics 156
The Routine 158
The Exercise Index 187
At Your Peak 247
Supplement Secrets 248
The 7-Day Peaking Diet 263
Index 268
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