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TOTAL FITNESS AND THE FEMALE BODY

TABLE OF CONTENTS
  1. INTRODUCTION
 
  1. THE COMPONENTS & HIERARCHY OF FITNESS
  2. Diet
  3. Weight training
  4. Cardio activity
  III. BASICS OF NUTRITION
  1. Definitions and explanations
  2. Diet, Calorie, How the hypothalamus works and ways to trick it
  3. INSERT SECTION Garcina Cambogia and appetite suppression
  4. What are protein, carbs (simple and complex), fats (saturated,
unsaturated, trans fatty acids) & why we need them   III. HOW TO EAT FOR MUSCLE
  1. General information
  2. Education, methods, tips
  3. Protein - Best sources
  4. How to select a protein drink
  5. INSERT SECTION - "Most Popular Supplements" chosen by
female competitors
  1. Carbohydrates - Best sources
  2. Fats - Best sources
 
  1. AEROBIC/CARDIOVASCULAR EXERCISE
  2. Introduction
  3. Tips on training
  4. How much is necessary?
  5. To lose fat
  6. To gain weight
  7. For improving cardiovascular fitness
  8. What type of cardio should be done?
  9. To lose fat
  10. For improving cardiovascular fitness
  11. Maximum heart rate
  12. What is it?
  13. How is it calculated?
  14. How to measure exercise intensity
  15. Target heart rate
  16. How to determine it
  17. Addressing the low intensity training = fat loss myth
  18. The theory
  19. Why it's untrue
  20. Formulas that disprove the myth
  21. Diversifying cardio activities
  22. Classifies, describes and provides examples for various cardio
activities  
  1. PRE-WORK OUT
  2. STRETCHING
  3. Basic types of stretches & purposes
  4. INSERT SECTION Research on Stretching
  5. Warm-up cardio
  6. Warm-up weight training
 
  1. WEIGHT TRAINING
  2. Addressing the two main questions women ask
  3. Wont lifting weights make me big and bulky?
  4. What is best, machines or free weights?
  5. Muscle building
  6. Difference between weightlifting and muscle building
  7. Components of muscle stimulation/breakdown
  8. Amount
  9. Intensity
  10. Consistency
  11. Protein & Rest
  12. The mortars for muscle repair and growth
  13. INSERT SECTION - Weight training "Rules of Thumb"
  14. How to lift for strength
  15. How to lift for mass
  16. How to lift for definition
  17. How to determine the number of exercises and sets per body part
  18. How to determine the proper lifting amount/weights
  19. Developing a program
  20. Introduction - Different types of programs for different training goals
  21. Examples of the split training programs
  22. Explicitly detailed 'Two Body Parts' program
  23. Breaks down workout by body part / muscle group
  24. Cites basic number of sets and reps
  25. Identifies specific areas (muscle heads) worked within the
group
  1. Principles of weight training
  2. Introduction
  3. Eleven of the Weider principles of training
  4. Identifies the principles
  5. Identifies how they are performed
  6. Matches levels of training with appropriate principles
  7. Finishing exercises
  8. Specialized exercises for stubborn trouble areas & how to perform
them
  1. Glutes
  2. Hips
  3. Thighs
  4. Overtraining
  5. Understanding it
  6. How it occurs
  7. Identifying it
  8. How to prevent it
  9. Ways to treat it
  VII. FAT BURNERS & RESEARCH CHEMICALS
  1. Introduction
  2. Ephedra, Central Nervous System Stimulants (Ephedra alternatives),
Clenbuterol, and Cytomel
  1. What they are, what they do, and how to properly use them
  VIII. STEROIDS
  1. Introduction
  2. Section on variables of concern when using steroids
  3. Protein consumption
  4. Overall calorie consumption
  5. Muscle fiber breakdown
  6. Steroid administration (dosage, timing & duration)
  7. Some reasons women take steroids
  8. Self-Image
  9. Victimization
  10. Competition
  11. Preparing for AAS
  12. Using a doctor
  13. Going it alone
  14. Tests and labs for baseline measures
  15. Benefits of using AAS
  16. Possible steroid side effects
  17. How to use steroids
  18. Background
  19. Steroids are not supplements
  20. Definition of the steroid cycle
  21. How to determine dosage and duration
  22. Definition of the steroid stack/cocktail
  23. Guidelines
  24. Steroids are not for fat/weight loss
  25. Optimal gains require a solid foundation
  26. There is no need to taper dosages
  27. If Testosterone is desired, Propionate may be best for
women
  1. Best AAS for women
  2. Introduction
  3. Proven protocols
  4. Proven cycles
 
  1. FEMALE AAS RESEARCH
  2. Women are a relatively new addition to the steroid scene
  3. There are a very few medical journal studies in this area
  4. Many are inconclusive and poorly developed
    1. Inadequate instrumentation and measurement
    2. Small sample sizes and insubstantial control and placebo
  5. Incongruent male/female comparisons
  6. Conjectural (speculative) results
  7. Inaccurate results



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