Thinner this year : a younger next year book

Thinner this year A younger next year book

Chris Crowley

Book - 2012

A guide to weight loss that challenges today's "quick-fix" methods draws on up-to-date science to outline strategic methods that explain specifically how to eat and exercise for permanent results.

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Subjects
Weight loss > Physiological aspects.
Weight loss.
Reducing diets.
Reducing diets > Menus.
Nutrition.
Exercise.
Health.
Self-care, Health.
Published
New York : Workman Pub c2012.
Language
English
Main Author
Chris Crowley (-)
Other Authors
Jen Sacheck (-)
Physical Description
xviii, 350 p. : ill. ; 24 cm
Bibliography
Includes index.
ISBN
9780761168003
  • Chapter 1. The Third Act
  • The Promise: Plan A
  • The Promise: Plan B
  • Key Point: Eat Less!
  • "Up the Revolution!"
  • Younger Next Year
  • Finding Jen
  • "How Come I'm Fat?"
  • "Who Are You People?"
  • Does This Really Matter?
  • The War Zone
  • A Program for You
  • Chapter 2. The Mountain of Slop and Despair
  • Welcome to the Tar Pit
  • Back to You and Your Third Act
  • The Old Woman of Bogota
  • The Upside
  • The Context of Your Effort
  • The Mountain of Slop and Despair
  • Chapter 3. Where I'm Coming From and Where You're Going
  • Why I'm So Passionate
  • Who Are You?
  • Why Exercise Is the Key Component for Weight Loss: The 101 Version
  • What's Food Got to Do with It?
  • Good Eating with Exercise
  • Junk Food Is Addictive
  • Setting a Realistic Weight Goal
  • Where Does All the Energy Go?
  • It's Worth It!
  • Chapter 4. Going Deep
  • Chapter 5. The Good Stuff: What Happens Inside When You Eat the Right "Mix"
  • How We Use Carbs and Fat
  • Carbohydrates
  • Fats
  • The Metabolism of Fats
  • Energy Storage
  • Protein
  • Chapter 6. A Day in the Life: Bash Bish Falls
  • What We Ate
  • Back to the Mighty Spin
  • Black Ice
  • Two More Meals
  • Chapter 7. The Bad Stuff: What Happens When You Eat Junk
  • The Big Bad Five
  • The Consequences of All Bad All the Time
  • Concept 1: "Runaway Fats," Sugar, and Insulin Resistance
  • Concept 2: Fats and Heart Disease
  • Inflammation: The Common Thread
  • Diets and Other Fads
  • Final Thoughts
  • Chapter 8. A Day in the Life: A New Relationship with Vegetables
  • A Quick Row on Twin Lakes
  • A New Relationship with Vegetables
  • Dinner: What to Do with a Kid's Birthday Party
  • Chapter 9. The Thinner This Year Eating Plan
  • Eat Significantly Fewer Calories
  • Eliminate Dead Food
  • Keep Your System Going with Steady Fuel
  • Make Vegetables and Fruit Account for 50 Percent by Volume of Your Diet
  • Make the Other 50 Percent Count
  • Don't Drink Your Calories
  • A Long List of Great Things to Eat
  • Two Weeks and Fourteen Good Meals
  • Chapter 10. What Do You Say We Drop a Couple of Pounds?
  • The Conceptual Framework: Small Changes Over Time
  • How We Got Fat
  • Know Yourself: Set Rational Goals
  • The 7 Percent Solution
  • Caveat
  • Now What?
  • Eating: Gradual Changes in the Early Weeks
  • Sink the Carriers!
  • The Bad Carbs Fallacy
  • Stupid Eating Tricks
  • Make Up Your Mind
  • Chapter 11. Nutrients: They Make the Body Work
  • The Myth of Perfect Foods
  • Nutrients and Metabolism
  • Nutrients as "Structure"
  • What Key Nutrients Do
  • Supplements: A Few Good Ones and a Lot of Expensive Junk!
  • Supplements with Special Consideration
  • The Balanced Diet of Good Food
  • Chapter 12. A Day in the Life: In the Land of Dreamy Dreams
  • The Rapture of the Creep
  • In the Land of Dreamy Dreams
  • Doubling Down
  • Two More Meals
  • Chapter 13. Exercise: The Magic Bullet
  • Exercise Changes Your Fundamental Physiology for a Much Better You
  • Exercise Is Key for Weight Loss-and a Thinner, Healthier You
  • Chapter 14. A Day in the Life: Intervals, "Periodization," and Kedges
  • Interval Day 2: A Walk in the Snow
  • Interval Day 3: Playing with Girls
  • Chapter 15. Sports Nutrition
  • Are You Slow-Twitch or Fast-Twitch?
  • The Metabolic Pathways
  • The Lactate or Anaerobic Threshold
  • Metabolic Realities
  • When and What to Do with Fuel
  • Do You Chow Down After a Workout?
  • Hydration Is Key
  • Exercise and Free Radicals
  • Other Nutrients Important to Exercise
  • Chapter 16. Aerobic Exercise: The Secret of the Good Life
  • Putting Exercise into Practice: Meet Bill Fabrocini and Riggs Klika
  • Why Aerobics?
  • A Teeny Bit Boring
  • Recovery Rate
  • Chapter 17. The How-To of Aerobic Exercise
  • Two Views of Aerobics
  • Long and Slow: The Details
  • The Workout
  • The Mythical "Fat-Burning Zone"
  • Mix It Up and Enjoy It
  • The Endurance Zone
  • The Rich Hours
  • Going Hard for Fitness
  • The "Hockey Stick": Moving the Lactate or Anaerobic Threshold
  • Intervals
  • Two Great Rules of Interval Training
  • A Formal Interval Regimen
  • Four Interval Days
  • Fast-Twitch and Slow-Twitch: Alive in the Hills
  • Chapter 18. Muscle as the Grand Negotiator of Body Signals
  • Muscles Send Signals
  • The Tide of Aging
  • Muscle Gulps Up Sugar
  • Muscle Over Insulin
  • Healthy Muscle Burns More Fat
  • Healthy Muscle Is Anti-Inflammatory
  • The Biggest Payoff of All
  • Just a Little More Good News
  • Chapter 19. The Astonishing Importance of Strength Training
  • A Personal Note
  • Quality of Life
  • We Live in Glass Boxes
  • Chapter 20. Train Movements, Not Muscles: Whole-Body Movement and the Three Little Pigs
  • The New Model
  • Life and Movement in Three Dimensions
  • Signaling in Three Dimensions
  • A Special Blessing for Those Who Rot!
  • Balance
  • Boomers and the Shrinking Margin for Error in Movement
  • The Three Little Pigs and the Importance of Posture
  • Geologic Forces
  • Built Like a Brick House
  • What Is Good Posture?
  • Stability
  • Things Going Wrong
  • Critical Lesson: Do Not Bend, Lift, and Twist with Your Back
  • Last One: Heads-Up!
  • Don't Slouch!
  • A Word to Athletes: Good Posture Is Stronger
  • Chapter 21. The Warm-Up, or "Preparation for Movement"
  • No Special Toys Required
  • One Size Does Not Fit All
  • The Warm-Up: A Quick Intro
  • General Rules
  • On Your Back
  • On Your Stomach
  • Side Lie
  • On All Fours
  • Half-Kneeling
  • Standing
  • Chapter 22. A Day in the Life: A Cold Day in Hell
  • Warm-Up
  • Lunges Count
  • The Day Five Miracle
  • What We Ate
  • Chapter 23. The Twenty-Five Sacred Exercises
  • Why Range of Motion Matters
  • General Rules for All Exercises
  • Don't Make Yourself Nuts
  • A Word About Intensity and Difficulty
  • Don't Try to Do All of These from the Get-Go
  • The Twenty-Five Sacred Exercises
  • The Weight Loss Side of Strength Training
  • The Rhythm of These Sessions
  • What About Static Stretching?
  • Chapter 24. The Third Element in the Third Act: General Grant, Scott Fitzgerald, and the Need to "Care, Connect, and Commit"
  • The Limbic Brain
  • Orienting Idea: Relationships Trump Jobs
  • Walter, the Homicide Cop
  • Wetting the Felt... Being You
  • You're Not on Vacation
  • Living More Than One Life
  • The Other Side of Your Brain
  • Get Over
  • Yourself, At Least Your False Self' Take Control
  • The Gifts of Women
  • Get
  • Your Lines Out Early
  • Keeping Your Lines Out All Your Life
  • Ranie and the
  • Great Kedge
  • Full House
  • The Old Girl on 57th Street with the Four-Footed
  • Cane
  • The Recap: The Three-Legged Stool
  • Chapter 25. A Day in the Life: Victory Lap
  • Appendix A. Jen's Rules
  • Appendix B. Other Stuff
  • Index

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