From Fat to Buff! Ebook

From Fat to Buff!

• Body for Life

• The Atkins Diet

• The Zone Diet

• Southbeach Diet

• Sugar Addict's Diet

• Nutri-System

• Weight Watchers

• Jenny Craig

• The Cabbage Diet

• The Warrior Diet

• Muscular Development

• Muscle Media

• Musclemag International

• Men's Health

• The concept of increasing "muscle capacity"  (page 5)  
• How your nervous system determines whether you just get strong, or whether you get toned AND strong  (page 6)  
• The 6 Major Muscle Toning Factors.......AND WHY WEIGHT TRAINING IS ABSOLUTELY NECESSARY IF YOU WANT TO BURN / LOSE SOME SERIOUS FAT (....not cardio!)  (page 7)
• To tone and harden a muscle, do I have to go to failure?  (page 7)  
•  How to tap into "untouched and untrained" muscle fibers  (page 7)  
• Is getting a good muscle pump necessary for toning the muscle and becoming defined?  (page 8)  
• How many sets it takes to cause the greatest muscular "growth spurt"  (page 10)  
• Which set is the ONLY result-producing set when training  (page 11)  
• How many reps a set it takes to work completely a muscle  (page 12)  
• The BEST training technique I have ever discovered to use during a set that produces the quickest muscular toning / definition WHILE allowing to cut my training time to 1/5th of what it used to be  (page 14)  
• The "Heavy Weights for High Reps" concept  (page 14)  
• How fast to perform each rep to induce the most tension in a working muscle (WHICH IS AN IMPORTANT FACTOR IN RAISING YOUR METBOLISM, BURNING CALORIES, and SHEDDING FAT!)  (page 15)  
• How the amount of reps affect muscle strength, definition, toning, and endurance  (page 18)  
• Aren't high reps for getting you "cut and defined" and "shaping" the muscle, and not for building size?  (page 19)
• Are low reps for building mass?  (page 19)  
• If "partials, negatives, and forced reps" are worth doing  (page 20)  
• How long should I pause in between each rep?  (page 21)  
• What if you're an "advanced" trainer, should you use more sets or exercises?  (page 21)  
• How many times a week should I train the same muscle (...and it's NOT once a week)?  (page 22)  
• The 4 Stages of Muscle Building  (page 24)  
• How do I group up my workouts and on what days should I work out?  (page 24)  
• The best training split (ways to group up your workouts) that gives you most amount of training and recovery ("the best of both worlds")....WHILE BOOSTING YOUR CALORIE-BURNING METABOLISM  (page 25)  
• How long to rest between muscle groups while working out  (page 27)  
• How often and when to take a break from training  (page 27)  
• The best way to warm up a muscle to prepare it for the "real set" (and it isn't a ton of sets like everyone else recommends)  (page 28)  
• Whether you should stretch or not  (page 28)  
• How much weight do I use per exercise?  (page 29)  
• When to increase the weight (what gauge to use)  (page 29)  
• Why you should only do 1 exercise per muscle per workout, but how to rotate them for full development  (page 31)  
• Should I do "compound" or "isolation" exercises?  (page 36)  
• Should I use barbells or dumbbells?  (page 37)  
• Which are better.....machines, cables, or free weights?  (page 38)  
• List of some exercises to perform per muscle  (page 39)  
• How to know when it's time to "drop" an exercise from your routine and pick a new one to keep the muscle toning / defining process going  (page 41)
• But won't doing the same exercises for months and months without changing cause me to plateau?  Don't I have to keep "tricking", "shock", and "keep off guard" my muscles so that I continue to grow?  (page 42)  
• Should I join a gym or train at home?  (page 43)
• How to perform each exericise  (page 44)  
• Why you SHOULDN'T perform an exercise with strict form  (page 51)  
• The 5 Keys to Avoiding Injury  (page 53)  
• Should I use different grips?  (page 53)  
• Should I use a waist belt for support?  (page 54)  
• Why you have to keep your workouts to under 1 hour  (page 55)  
• The moment of the day to never train at  (page 57)  
• Do you have to  feel sore to know if you had a good workout?  (page 58)
• How to train a "stubborn / lagging" body part  (page 59)  
• The major, major importance of The Training Log  (page 60)  
• Why WHAT you eat isn't what's important (...and what IS)  (page 62)  
• The brutal truth about protein and why you DON'T need a ton of it (...I guarantee you that you aren't going to read this ANYWHERE ELSE!)  (page 63)
• The # 1 proof that a high protein diet is NOT necessary  (page 65)  
• Will being a vegetarian affect my ability to burn fat / lose weight?  (page 66)  
• Should I worry about whether I eat "complex" or "simple" carbs?  (page 67)  
• The real deal with saturated fats  (page 68)  
• The biggest and most dangerous enemy in foods today (...and, no, it's not carbs, sugars, or anything like that)  (page 68)  
• The most important eating factor, by far, in finally getting rid of your overweight body forever  (page 69)
• Should I purchase "nutritional shakes" to help me get my calories?  (page 70)  
• How much food you need to eat to BURN OFF FAT  (page 71)  
• Links to websites that tell you the calorie amounts of some of your favorite foods and restaurant items  (page 71)  
• A simple and quick method to use on those few occasions when you don't know how many calories are in a particular food  (page 72)
• One of the most important concepts that you MUST understand and realize if you are ever to convert your physique from fat to buff (...by far, one of the most important truths in this manual and what NO ONE realizes, even though it's right in front of their faces!)  (page 74)  
• Why it is a major myth that you can gain muscle and lose fat at the same time  (page 79)  
• What if I'm hungry?  (page 80)  
• Why you need to eat a different amount of calories on certain days and how much  (page 81)  
• In what manner to adjust your calorie level whenever you switch from gaining muscle to burning fat (and vice versa)  (page 82)  
• How many meals to eat per day and when....AND THE CRUCIAL "ZIG-ZAGGING" METHOD OF CHANGING YOUR CALORIES UP TO GET BOTH THE MOST AMOUNT OF FAT BURNING WHILE PREVENTING YOUR METABOLISM FROM SLOWING DOWN (....this is one of the most important lessons, by far!)  (page 82)
• "Pre-Planning" and how to do it  (page 87)  
• Metabolism, vitamins, minerals, and anti-oxidants  (page 88)  
• The real story to how much water you should drink  (page 89)  
• Why the RDA (Recommended Daily Allowance) is worthless  (page 91)  
• Why the Glycemic Index (GI) is nothing but garbage  (page 91)  
• Fast Food and Restaurant eating  (page 91)  
• Training for fat burning and the # 1 mistake EVERYONE makes  (page 92)  
• Why you should never do too many cardios to burn fat  (page 94)  
• What type of calories get burned depending on the intensity  (page 96)  
• How to determine your Maximum Heart Rate  (page 96)
• Why you only need a MINIMAL amount of cardio  (page 98)  
• The best moments to perform cardio for maximum fat burn  (page 99)  
• How to track your progress (not just strength, but mainly fat burning / losing) and how / when to make adjustments (VERY IMPORTANT!!)  (page 101)  
• The 3 "tools" that you must use to track your fat burning / weight loss progress (involving certain "readings" and "measurements" of your body)  (page 102)  
• Bringing your "mind" / "mental attitude" into the fat burning / weight loss picture  (page 107)  
• The 10 Steps to Mastering the Mind  (page 108)  
• Samples of meals  (page 109)  
• A blank Workout Log that you can use  (page 112)  
• One of MY sample Workout Logs  (page 113)  
• A blank muscle / waist  Measurement Log  (page 114)

As you can see for yourself from this list (which I included the exact page number where you can find every particular piece of information), this 115 page eBook ("electronic book") is packed with information on every single page.  I don't do like other individuals that have books.  They fill up their pages with a bunch of "filler" material.  Not me.  This eBook is nothing but pure fat burning / weight loss / muscle toning information.  "Meat and Potatoes"!

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