The Body Fat Breakthrough: Tap the Muscle-Building Power of Negative Training and Lose Up to 30 Pounds in 30 Days!

by Ellington Darden PhD

Overview

Anyone who desperately wants to lose 10 to 50 or more pounds but just can't find the time to exercise three or four times a week will love The Body Fat Breakthrough. It requires just one or two 20-minute resistance-training workouts using negative (or eccentric) training, the little-known weight-lifting technique that shrinks fat cells and triggers fast muscle growth. Legendary fitness researcher Ellington Darden, PhD, put 118 overweight men and women on this workout program and achieved remarkable results, which are illustrated in the book through 35 inspiring before and after photographs. Some test subjects lost 30, 40, or even more than 50 pounds in as many days and transformed their bodies and their health.

Negative training is just one of 10 Fat Bombs demonstrated in the book. Others include:
• A unique meal plan in which the bulk of calories comes from carbohydrates (50% carbs;
25% protein; 25% fat), offering readers an appealing new way to lose weight without sacrifice
• Drinking a gallon of cold water a day to stay full and burn calories through thermogenesis
• Evening after-dinner walks to accelerate body heat, triggering increased fat loss Dr. Darden's Breakthrough program sheds pounds fast while building and toning muscle in just 6 weeks.

Product Details

ISBN-13:	9781623361044
Publisher:	Harmony/Rodale
Publication date:	04/01/2014
Sold by:	Random House
Format:	eBook
Pages:	336
Sales rank:	979,638
File size:	14 MB
Note:	This product may take a few minutes to download.

About the Author

ELLINGTON DARDEN, PhD, an exercise researcher, was recently named one of the top 10 health leaders by the President's Council on Physical Fitness and Sports. A pioneer of the Nautilus training system, he is the author of more than 40 books, including The New High-Intensity Training and A Flat Stomach ASAP. He lives in Orlando, FL.

Table of Contents

A New and Better Body ix

Part I Proof Positive in Negative Training

Chapter 1 Fat Loss, Muscle Gain 3

Chapter 2 Fat Bomb #1: Negative-Accentuated Strength Training 9

Chapter 3 Why We're So Fat 17

Chapter 4 Building Muscle and Losing Fat 23

Chapter 5 Fat Bomb #2: A Cold Burn 31

Chapter 6 A Breakthrough in Gainesville 39

Part II The Roots of the Body Fat Breakthrough

Chapter 7 How Much Can You Lower? 46

Chapter 8 Mr. America Makes a Comeback 52

Chapter 9 Nautilus and the New Machine 58

Chapter 10 30-30-30 66

Part III The Science of Negative-Accentuated Training

Chapter 11 Reasons to Accentuate the Negative 77

Chapter 12 Recognizing the Power of "Inroad" 85

Chapter 13 The Mechanics of Muscle 89

Part IV Negative-Accentuated Principles and Exercises

Chapter 14 Precise Negatives 101

Chapter 15 Duration and Frequency 109

Chapter 16 The Negative-Accentuated Exercises 115

Part V Bombing Your Body Fat

Chapter 17 Thermodynamics 167

Chapter 18 Fat Bomb #3: Carbohydrate-Rich Meals 173

Chapter 19 Fat Bomb #4: Descending Calories 181

Chapter 20 Fat Bomb #5: Superhydration 187

Chapter 21 Fat Bomb #6: After-Dihner Walking 197

Chapter 22 Fat Bomb #7: Extra Sleep 203

Chapter 23 Fat Bomb #8: Social Network Connection 211

Part VI The Breakthrough Program for Fat Loss and Muscle Gain

Chapter 24 Getting Started: Find Your Baseline 221

Chapter 25 Your Diet Plan for Weeks 1 to 6 233

Chapter 26 Your Negative Workout Routines 245

Chapter 27 Troubleshooting 251

Chapter 28 Fat Bomb #9: Realistic Evaluations 261

Part VII A Leaner, Stronger Body for Life

Chapter 29 Guidelines for Keeping Your New Body 275

Chapter 30 All Your Questions Answered 281

Chapter 31 Fat Bomb #10: Overlearning 297

X-Force: Innovative Strength-Training Equipment of the Future, Today 306

Bibliography 313

Acknowledgments 314

Index 316