Chapter – 1 Expert Fat Loss Guild

Setting Goals

Rate of Progress

Individualized Approach

Definition of Common Terms

Defining Your Body Type

Role of Body Type in Fat Loss

Calories and Macronutrients

Calories

Protein

Fat

Carbohydrates

Insulin

Low Carb Diets

Food Choices in Your Diet

Lean Proteins

Healthy Fats

Carbohydrates

Fruits & Vegetables

Essential Eating Times (Meal Planning)

The Importance of Breakfast

Pre-Workout Meals

Post-Workout Shake

Post-Workout Meal

Before Bed

Putting a Plan Together

High Carb Days

How Many Carbs?

Adjusting Total Calories

High Carb Day Frequency

Cardio

HIIT (High Intensity Interval Training)

MISS (Moderate Intensity Steady State)

How Many Sessions Per Week?

Fasted Cardio

Weight Training

Importance of Muscle for Fat Loss

Weight Training for Fat Loss

Ab Training

Supplements

Whey Protein

EFAs

Creatine

Using Caffeine Properly

Green Tea

BCAAs

Chapter – 2 - How to lose weight

Weight Gain and Obesity: A Detailed Look

Weight Loss and Dieting Statistics

How Do We Become Obese? Common Factors That Contribute To

Weight Gain

Factor #1 - Inactivity

Factor #2 - Low Quality Food

Factor #3 - Overconsumption - Binge Eating

Factor #4 - Stress and Depression

Factor #5 - Liquid Calories

Factor #6 - Excessive, Long Term Carbohydrate Consumption

Factor #7 - Lack of Meal Planning

Factor #8 - Prescription Medications and Drugs

Factor #9 - Menopause/Low Testosterone

How to Lose Weight - Eating and Diet Plans

Diet Plan #1 - Intermittent Fasting

Diet Plan #2 - The Warrior Diet

Diet Plan #3 - Low Carb Diets: Atkins Diet, Paleo Diet

Diet Plan #4 - Simple Calorie Reduction

Diet Plan #5 - Anabolic Diet

Diet Plan #6 - Zone Diet

Diet Plan #7 - Dukan Diet

Diet Plan #8 - Carb Cycling

Diet Plan #9 - Carb Nite

Exercise and Weight Loss

Exercise/Activity Types and Calories Burned Per Hour

Weight Loss Supplements

Weight Loss FAQ