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

5. Carbohydrates – Best sources
6. 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