Measured Success!

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Trafford Publishing, 2005 - Health & Fitness - 136 pages
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Measured Success! cuts through the clutter of diet and exercise information and provides an uncomplicated strategy that anyone can understand, follow and share with others. Measured Success! simplifies and clarifies the process of ''counting calories'' in both diet and exercise and introduces a unique strategy called the ''Power of 11'' that is nutritionally sound, easy to remember and effective in achieving results. Included in the book are charts to help estimate the nutritional value of most foods, predict the calories burned during exercise and charts approximate your metabolism. The author shares his success in losing over forty pounds and his continued ability to maintain his new weight fro nearly twenty years, specifically through diet and exercise.

Measured Success! looks at the cultural change in America, which the author calls the ''super-sized, self propelled'' lifestyle and relates this new phenomenon to the obesity crisis we now face. However, most importantly, the book Measured Success! proves a realistic, practical and proven solution.

The book is written in an easy-to-understand and follow manner and avoids excessive clinical or technical information. In fact, the goal of the book is to simplify diet and exercise into a strategy with which anyone can achieve long term weight loss.

The ''Power of 11'' as introduced in the book, will help readers establish a realistic target weight which is a minimum loss of 11% of the reader's current weight within six months. The ''Power of 11'', provides a daily caloric budget, which is 11 times the readers target weight. The exercise component of the ''Power of 11'' strategy is a weekly target of calories burned equal to 11 times the readers weight. Thus, the ''Power of 11'' is an uncomplicated, measurable way to establish and achieve a weight loss goal.


 

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Contents

What is Measured Success and the Power of 11?
5
So how did we get here?
15
What is TOMA?
19
So what are our options?
23
Measured Success is a strategy
27
Weight loss and disease prevention
31
What should my target weight be?
39
Daily calories burned per pound of body weight
43
Exercise and metabolism estimations
61
Exercise tips n tools
67
Fast Walking 4 Miles Per Hour
71
Biking 10 miles per hour
72
Running 7 minutes per mile pace
74
Lets do the math
77
How to use the Nutrient List
81
Diet and nutrition suggestions
117

Calories Nutrients
49
Calories used or stored
53
Exercise
55
Authors favorites
119
Summary
123
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