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The Fat-Burning Bible: 28 Days of Foods, Supplements, and Workouts that Help You Lose Weight
One of the most comprehensive nutritional and exercise programs I've ever encountered. This groundbreaking work is sure to be a powerful tool in the hands of anyone wanting to lose excess body fat.
--From the Foreword by Kathy Smith
Mackie Shilstone is famous for helping world-class athletes and business titans look great and achieve peak performance. Now, he presents an all-new approach to burning fat for both women and men. Drawing on Mackie's unique nutrition and exercise programs, The Fat-Burning Bible gives you the secrets and tools to increase your metabolism, target the parts of your body that carry excess fat, and see results in just four weeks. Inside you'll
* 6 levels of targeted meal plans and 74 recipes featuring low-fat, low-glycemic, high-flavor foods
* Mackie's all-new gender-specific cardio, circuit, and core-training routines
* 64 step-by-step photographs illustrating the customized exercises
* Must-know information on 6 highly effective fat-burning supplements
* Real-life success stories of Mackie's clients
This is the only weight-loss bible you will ever need to burn fat, slim down, and look great!
--From the Foreword by Kathy Smith
Mackie Shilstone is famous for helping world-class athletes and business titans look great and achieve peak performance. Now, he presents an all-new approach to burning fat for both women and men. Drawing on Mackie's unique nutrition and exercise programs, The Fat-Burning Bible gives you the secrets and tools to increase your metabolism, target the parts of your body that carry excess fat, and see results in just four weeks. Inside you'll
* 6 levels of targeted meal plans and 74 recipes featuring low-fat, low-glycemic, high-flavor foods
* Mackie's all-new gender-specific cardio, circuit, and core-training routines
* 64 step-by-step photographs illustrating the customized exercises
* Must-know information on 6 highly effective fat-burning supplements
* Real-life success stories of Mackie's clients
This is the only weight-loss bible you will ever need to burn fat, slim down, and look great!
- GenresFitnessNonfictionHealth
288 pages, Paperback
First published November 29, 2004
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Displaying 1 - 8 of 8 reviews
July 10, 2010
اممم، مفيد. يبدأ الكتاب بتأسيس نظري و علمي لمسألة حرق الدهون و غيره من المعلومات، ثم يطرح معلومات تساعد القارئ على تخصيص البرنامج الغذائي المقترح ليناسب القارئ قدر الإمكان. و من بعدها يطرح الأطعمة و التمارين المطلوبة.
البرنامج الغذائي الذي يدعو إليه قائم على فكرة السعرات الحرارية و التقليل منها بشكل كافٍ لحرق الدهون، لكن ليس أقل من 1200 سعرة في اليوم. و يشدد أيضا على فكرة تناول ما لا يقل عن 3 وجبات رئيسية و وجبتين فرعيتين (سناك) في اليوم في نطاق السعرات المسموح بها لضمان بقاء الجسم في حالة الحرق المستمر. و يؤكد أيضا على أهمية الرياضة اليومية لتأكيد خسارة الوزن.
---
تعلمت/اقتبست:
الشاي الأخضر فعلا يساعد على حرق الدهون! <- كلام وحدة كانت أول المفندين لهذه النظرية! ؛
***
"The more often you starve yourself to try and lose weight, the slower and less efficient your metabolism will become."
***
"To create metabolic efficiency, you need to engage in at least twenty to thirty minutes of exercise at least three times per week."
***
"Studies have shown that women tend to metabolize more fat at low to moderate intensities of exercise and men at moderate to high intensities."
***
"Eating three healthy meals per day plus two or three snacks will create maximum metabolic efficiency."
***
"Epinephrine is a fat-mobilizing hormone released by your sympathetic nervous system. Studies have shown that during exercise there is a significantly greater concentration of this hormone in your body."
***
"The best way to determine how many calories your body actually needs is by estimating your total daily caloric expenditure. This figure will include your resting metabolic rate (RMR) plus the number of calories burned during exercise and normal daily activity."
->to calculate RMR in caloroies for women:
655 + (weight in kilograms × 9.6) + (height in centimeters × 1.8) – (age × 4.7)
men: 66 + (weight in kilograms × 13.7) + (height in centimeters × 5) – (age × 6.8)
***
"A good rule of thumb is that a person will burn about two-thirds of his or her body weight in calories for every 10 minutes of moderate cardiovascular exercise."
***
"One pound of fat is equal to 3,500 calories."
***
"If you consume your meal in less than twenty minutes, your brain does not have a chance to get the message that you are being adequately nourished and you will feel hungry and frustrated. By eating slowly, you are sending a signal to the hypothalamus, the brain’s thermostat, that food is in your system."
***
"Never eat anything heavy later than eight o’clock because eating late does not allow your body time to utilize the calories."
***
البرنامج الغذائي الذي يدعو إليه قائم على فكرة السعرات الحرارية و التقليل منها بشكل كافٍ لحرق الدهون، لكن ليس أقل من 1200 سعرة في اليوم. و يشدد أيضا على فكرة تناول ما لا يقل عن 3 وجبات رئيسية و وجبتين فرعيتين (سناك) في اليوم في نطاق السعرات المسموح بها لضمان بقاء الجسم في حالة الحرق المستمر. و يؤكد أيضا على أهمية الرياضة اليومية لتأكيد خسارة الوزن.
---
تعلمت/اقتبست:
الشاي الأخضر فعلا يساعد على حرق الدهون! <- كلام وحدة كانت أول المفندين لهذه النظرية! ؛
***
"The more often you starve yourself to try and lose weight, the slower and less efficient your metabolism will become."
***
"To create metabolic efficiency, you need to engage in at least twenty to thirty minutes of exercise at least three times per week."
***
"Studies have shown that women tend to metabolize more fat at low to moderate intensities of exercise and men at moderate to high intensities."
***
"Eating three healthy meals per day plus two or three snacks will create maximum metabolic efficiency."
***
"Epinephrine is a fat-mobilizing hormone released by your sympathetic nervous system. Studies have shown that during exercise there is a significantly greater concentration of this hormone in your body."
***
"The best way to determine how many calories your body actually needs is by estimating your total daily caloric expenditure. This figure will include your resting metabolic rate (RMR) plus the number of calories burned during exercise and normal daily activity."
->to calculate RMR in caloroies for women:
655 + (weight in kilograms × 9.6) + (height in centimeters × 1.8) – (age × 4.7)
men: 66 + (weight in kilograms × 13.7) + (height in centimeters × 5) – (age × 6.8)
***
"A good rule of thumb is that a person will burn about two-thirds of his or her body weight in calories for every 10 minutes of moderate cardiovascular exercise."
***
"One pound of fat is equal to 3,500 calories."
***
"If you consume your meal in less than twenty minutes, your brain does not have a chance to get the message that you are being adequately nourished and you will feel hungry and frustrated. By eating slowly, you are sending a signal to the hypothalamus, the brain’s thermostat, that food is in your system."
***
"Never eat anything heavy later than eight o’clock because eating late does not allow your body time to utilize the calories."
***
January 2, 2021
Read this book a long time ago and found notes on it !! The Fat Burning Bible
By Macki Shilstone
Whey – iron binding capacity
cysteine – synthesis of glutathione
stimulates muscle protein synthesis
American Whey Protein – 18 gms protein and 3.7 gm glutamine per scoop
****REDUCE MERCURY ABSORPTION – mango, bananas, pineapples, papayas
Soy – ration of arginine to lysine – shifts metabolism from fat storage to mobilization – good for the heart.
5 fruits and veggies a day
Exercise
1 hr per day
circuit training – day 1,3, 5 – 10 mins a day alternate upper and lower body.
10 reps on 10 machines
1 minute each exercise w 40 sec rest followed by 50 mins cardio – women need a lower to moderate rate. *****
Day 2, 4, 6
10 min – abdominal (10 reps) 1 minute each exercise
30 minutes interval training
10 min – warm up at level 3 or 4
10 min – training
10 min – cool down at level 3 or 4
1 min each – 20 secs – high intensity at level 6 to 8 – 40 secs lower intensity
300 mins a week – 3,000 calories per week burned = 14 lb loss
1. Chest Press
2. Leg Press
3. Seated Row
4. Leg Curl
5. Lateral Pull Down
6. Hip Adduction (inside of knee)
7. Shoulder Press
8. Hip Adduction (push on outside)
9. Abdominal Crunch
10. Back extension
By Macki Shilstone
Whey – iron binding capacity
cysteine – synthesis of glutathione
stimulates muscle protein synthesis
American Whey Protein – 18 gms protein and 3.7 gm glutamine per scoop
****REDUCE MERCURY ABSORPTION – mango, bananas, pineapples, papayas
Soy – ration of arginine to lysine – shifts metabolism from fat storage to mobilization – good for the heart.
5 fruits and veggies a day
Exercise
1 hr per day
circuit training – day 1,3, 5 – 10 mins a day alternate upper and lower body.
10 reps on 10 machines
1 minute each exercise w 40 sec rest followed by 50 mins cardio – women need a lower to moderate rate. *****
Day 2, 4, 6
10 min – abdominal (10 reps) 1 minute each exercise
30 minutes interval training
10 min – warm up at level 3 or 4
10 min – training
10 min – cool down at level 3 or 4
1 min each – 20 secs – high intensity at level 6 to 8 – 40 secs lower intensity
300 mins a week – 3,000 calories per week burned = 14 lb loss
1. Chest Press
2. Leg Press
3. Seated Row
4. Leg Curl
5. Lateral Pull Down
6. Hip Adduction (inside of knee)
7. Shoulder Press
8. Hip Adduction (push on outside)
9. Abdominal Crunch
10. Back extension
Read
March 5, 2020motivated me enough to write out the exercise plan in my calendar, and do it! I just need to stick at it and hopefully Ill see results because I fit the classic fat description and intense exercise is almost non existent in my life at the moment.
May 30, 2011
It's unusual of me to read a book like this. I'm not really obese or something and I'm happy with the body I have - sometimes, rarely, whatever. But, as I read through The Fat Burning Bible, it really helps a lot. I find it comprehensive and reader-friendly. A very useful book, indeed.
December 25, 2008
It's a good all-around fitness starter. I'm rereading it.It's helping a little for me- if I could stick to it.
May 15, 2012
i had a lot of expectations for this book :( i can honestly say that despite the good info im disappointed cuz it's the same as every other book out there. nothing new.
May 16, 2012
made me think
December 5, 2013
my first book on such a subject matter
got me thinking
but the results weren't that great as far as getting leaner was concerned
feel somewhat healthier though
got me thinking
but the results weren't that great as far as getting leaner was concerned
feel somewhat healthier though
Displaying 1 - 8 of 8 reviews