Once there, you'll need the password "newyear" minus the quotes to access the download page.

When you reach the download page, click on the link to open your ebook.

Adobe Acrobat Reader will open the file, if you have Acrobat Reader installed on your machine.

If you wish to save the file for later viewing, right click on the link, and select Save Target As... from the pop up menu. Navigate to a place on your hard drive, and save the file.

I hope you enjoy the ebook.

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Table of Contents:
Fitness Q&A: My body is toning unstead of losing the weight, what can I do?
Tailored Fitness Move: Resistance Tube Squat with Overhead Press
The One Food Pros Secretly Eat More of To Get Lean
Fitness Research: The Effects of Varied Rest Periods Between Sets to Failure Using the Bench Press in Recreationally Trained Men
Tailored Fitness Recipe: Lower-Fat Easy Herb Omelet

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Q. My body is toning unstead of losing the weight, what can I do?

I’m not certain I understand what the problem is. If you are “toning” it means you are adding some muscle and shedding some bodyfat. This is a good thing. It’s true that the scale may register a higher body weight, but who cares! The number on the scale is irrelevant. It is only a measure of your entire body weight including bones, muscle, fat, fluids etc.

A much better measure would be to have your bodyfat tested at regular intervals. Or perhaps take measurements of your waist, hips, thighs, etc. and recheck them at regular intervals.

Relying on the scale as your only measure of progress is one of the worst ways to kill a fat loss program.

If you are getting toned, keep doing what you are doing. You must be doing something right!

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Tailored Fitness Move
Resistance Tube Squat with Overhead Press
This version of a squat adds resistance using tubing for those who don't have weights. It's a great combination move. See it here.

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The One Food Pros Secretly Eat More of To Get Lean

Fat is the most overlooked fat loss food around. In a Harvard Medical School study, moderate-fat dieters lost 9 pounds, while low-fat dieters gained 6 pounds. Fat assists in the production of testosterone, which promotes muscle growth. It also helps you feel satisfied sooner and stay satisfied longer. This in turn prevents overeating. Healthy omega 3 fats have also been found to mobilize stored body fat to use as fuel. But the best reason to eat fat is it tastes great and this makes sticking to your healthy diet easier. Try adding healthy fats to some of your favorite foods. For example, add avocados to your sandwiches, almonds to your fruit and yogurt, olive oil to your salads, and peanut butter to your shakes. 

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Fitness Research
The Effects of Varied Rest Periods Between Sets to Failure Using the Bench Press in Recreationally Trained Men

Scott R. Richmond and Michael P. Godard

The purpose of the study was to determine the effects of varied rest periods required by recreational weight trainers for maximal recovery between sets of bench press performed to exhaustion.

Most training programs recommend a range of rest periods between 1 and 5 minutes. This study compared a 1, 3, and 5-minute rest period.

The Subjects
Twenty-eight healthy men participated in the study. All had a minimum of 8 weeks' resistance training experience. They also identified a training frequency of at least 3 days per week at a moderate to high intensity level using a program that incorporated the bench press. The men were required to lift a weight greater than or equal to his own body weight. Each was tested for their 1RM.

The Test Conditions
After a 5 minute warm-up the men then performed reps to failure using 75% of their 1RM; actual resistance used was within 1.1 kg of the calculated value. Upon fatigue, the men were instructed to rest for a period of 1, 3, or 5 minutes; rest periods were randomly assigned. During the rest period, the only movements allowed were walking and light stretching. After the rest period, the men performed a second set using the same weight, completing as many repetitions as possible to exhaustion. They performed the same protocol with the remaining rest periods during the 2 subsequent test sessions. Sessions occurred at least 2 days apart, but no more than 5 days apart, for approximately 2 weeks following the initial test session.

The Results
The study found (a) less repetitions were performed during the second set than the first set at all rest periods; (b) an 8–12 repetition range was achieved with the 3- and 5-minute rest period for both the first and second sets, but not with the 1-minute rest period; (c) the total work performed during the second set with a 1-minute rest period was less than with both 3- and 5-minute rest periods. There were no differences between the initial sets, indicating that any subsequent changes in performance are indicative of variations of rest periods. The results appear to demonstrate that regardless of the amount of rest, the recovery time was not adequate enough to prevent a decrease in the number of repetitions performed.

What Should You Do?
According to the ACSM and NSCA, individuals should train with rest periods of 3 to 5 minutes while performing 8–12 repetitions per exercise. The current results further justify these recommendations with subjects being able to maintain an 8–12 repetition range with the same resistance and as little as 3 minutes rest between sets.

If your program calls for multiple sets at the same weight for any lift and you consistently fail to reach the targets, consider adding more rest time between sets. If this will lengthen your workout time beyond your available time, then understand that you may need to lower the weight used in subsequent sets to maintain your rep range.

The Journal of Strength and Conditioning Research: Vol. 18, No. 4, pp. 846–849.

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Tailored Fitness Recipe
Lower-Fat Easy Herb Omelet
This recipe serves: 1
   Preparation time: 2 minutes

Ingredients
2 large egg whites, or 1/4 cup egg substitute
1 teaspoon peanut oil
salt to taste
freshly ground black pepper
1 tablespoon chopped chives, parsley or dill

Cooking Instructions
1. Crack the egg whites into a bowl. Season with salt and pepper. Whisk to combine completely.

2. Heat peanut oil over medium heat in a 6" non-stick omelet pan until almost smoking.

3. Pour in the egg mixture and immediately stir with a spatula. While stirring, quickly shake the skillet in a back and forth motion directly on the heat surface. (Do not lift the pan off the heat surface, as this will cool the pan.) This step should not take more than 15 seconds.

4. When the egg is almost set, remove the pan from the heat and add the herbs across the center of the omelet.

5. Fold the omelet in half and turn it onto a warm plate.

Note: to cut some fat, use a cooking spray in place of the oil.

Nutrition Facts
Serving Size 1/4 omelet
Amount Per Serving
Calories 75
Total Fat 5 g
Saturated Fat 1 g
Protein 7 g
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sodium 415 mg
Percent Calories from Fat 56%
Percent Calories from Protein 39%
Percent Calories from Carbohydrate 5%

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