Index

A
aerobic efficiency 172
aerobic exercise (see cardio)
alcohol 55
American Diabetes Association 140
amino acids 55, 119,  121, 150
anaerobic exercise 245
antioxidants 128
appetite 70
Atkins diet 80

B
barbell 245
Basal Metabolic Rate 55, 75
basal metabolism 121
bathroom scale 105
beginning program 183-187
bench press 196
bent bar 246
bent-bar curls 228
biceps 245
bioelectrical impedance 106
blood sugar 121, 132
BMR 55
body composition 55
body image 39
Body Mass Index (BMI) 107
body temperature 68
bodybuilding 245
Bomber Blend 100
Brother Iron, Sister Steel 5, 220
Buffalo bar 258
burn , muscular 176, 223, 245

C
cabbage soup diet 80
cable crossovers 196, 210
calcium 120
calf raise 197
calories 55
cancer 102, 129, 142
carbohydrate 54, 57, 132, 151
cardio training 171-174, 245, 246
children and fat 135-136
chins 217
cholesterol 55, 126-130
chromium 123
clean and jerk 249
clean and press 209
concentric movement 196, 235, 246
conjugated linoleic acid (CLA) 126
cortisol 71, 124, 150-151
crunches 37, 197
curl, all types 198-200
cut, getting 247

D
deadlift 200,  216
deep knee bend 201
dehydration 68
deltoids 204-206, 246
Di Pasquale, Mauro 81, 155
diabetes 103, 132, 139-141
diet books 253
diet websites 257
dieticians 80
dieting stumbling blocks 31-33
dips 202
discipline 30, 50, 92, 236
disease 102
DOMS 246
donkey calf raises 197
dopamine 117
Draper daily menu 84
Draper all-time favorite workout 230
dumbbell alternate curls 229
dumbbell flys 203
dumbbell incline presses 204
dumbbell press 203
dumbbells 246

E
eating schedule 62
eccentric motion 196, 206, 236, 246
EFAs 57, 94, 125-126
email discussion groups 258
email newsletters 259
endorphins 117,  191
essential fatty acids (EFAs) 57, 94, 125-126
estrogen 113,  118, 152
exercise descriptions 193
extension 246
EZ curl bar 198, 246

F
fad diets 73-78
Faigin, Rob 81, 155
fast food 143-146
Fast Food Nation 147
fasting 81
female fat cells 124
flexibility books 256
flow 247
flys 203
focus 247
food combining 80
food journal 58, 61
full-body workout 221-222

G
gallbladder disorder 103
gama-linolenic acids (GLA) 126
garage gym 175
getting cut 247
getting ripped 247
glossary 245
glucagon 151
glucose 121, 127, 132, 140, 245
gluteus maximus (glutes) 202, 208, 215, 247
goal setting 27
growth hormone 124, 150, 154
gym apparel 192
gym etiquette 192
gyms , choosing 188

H
hammer curl 200
hammer plate raise 205
hamstrings 206,  208,  216, 247
handles 250
hanging leg raise 204,  208
Hatfield, Dr. Fred S. 81, 155
HDL cholesterol 127, 142
health books 254
health websites 257
heart disease 102,  127,  141
high blood pressure 103, 129
High Intensity Interval Training 173
High Intensity Training 247
high protein 118-121
high reps 247
high-density lipoprotein 142
HIIT, high intensity interval training 173
HIT 247
home gym 175, 188
home training 183-185
hormonal balance 108, 112, 115
hormones 108, 113, 117, 125, 127, 149-152
hot flashes 113
hyperextension 204
hyperglycemic 127, 133
hypertension 103
hypo-hydration 68
hypoglycemia 76,  127, 133

I
infrared 106
insulin 69, 118,  126, 140, 150
intensity 179, 248
introductory workout programs
221-225
IronOnline.com 5,  28, 141
isolation 248

L
lactic acid 180, 245,  248
lateral raise 205, 206
latisimus 212, 248
lat row 214
lat pulldown 216
L-carnitine 123
LDL cholesterol 127, 142
leg curl 206,  234
leg extension 207,  234
leg press 207, 234
leg priority workout 235
leg raises 36, 204, 208
lifestyle change 161
lifting belt 209
ligaments 120, 179
low blood sugar 121, 127, 132, 140
low pull 214
low reps 248
low-density lipoprotein 142
lunges 208
lying triceps extension 209

M
macronutrients 55
Maltz, Dr. Maxwell 39,  46
max rep, one-rep max 248
meal frequency 91
meal replacement bars 64
menopause 111-115
Metabolic Diet, The 81, 155
metabolism 50, 121-127,133,140,173
micronutrients 55
military press 209
minerals 55
morbidly obese 54
multi-set 248
muscle insertions 179

N
Natural Hormonal Enhancement 81,  84,  155
neurotransmitters 117
Nichols, Dr. Mike 9
norepinephrine 117
nutrition books 253
nutrition plan 161
nutrition websites 257

O
obesity 17, 39, 54, 102, 107
Olympic bar 248
Olympic Lifting 249
Omega-3, Omega-6 126
one-arm cable crossovers 210
one-arm dumbbell row 210
osteoporosis 113
ovaries 113-115
overhead press 209
overhead triceps extension 209

P
pace 249
pancreas 150
Pauling, Dr. Linus 129
PCOS 115
pectorals 196, 203, 210, 249
Peeke, Dr. Pamela 124
perimenopause 111-115
perseverance 29, 77, 108
personal record 249
personal trainer 249
physical education 163
Polycystic Ovary Syndrome 115
portion size 84, 162
protein shake 57, 84, 100
powerlifting 249
PR 249
pre-workout meal 176
preacher curl 199
print journals 259
prostaglandins 126protein, high 54, 100, 118, 137, 153
protein powder supplement 64, 100
protein synthesis 119
Psycho-Cybernetics 39, 46
pulldown 216
pulley pushdown 211
pullovers 211
pump 249
pumping iron 249

Q
quadriceps 201, 207, 215, 249
questionnaire, getting started 28
Quick-fit Program 226

R
range of motion (ROM) 247
Rath, Dr. Matthias 129
resource appendix 253
repetition (rep) 179, 249
research, statistics 259
resistance exercise 66, 79, 114,  165,  175
reverse wrist curl 217
rhomboids 214
rhythm 249
Ripped Force, Fuel 123
ripped, getting 247
rope tuck 212
Rotation Training Program 227
rotator cuff 214, 250
row machine 213
rubber tubing 214

S
sample menus 93, 94
Schlosser, Eric 147
Scott curl 199
seated lat row 214
self-evaluation 28
self-image 39
serotonin 117
serratus 210,  250
serving size 63
set 250
shoulder joint 250
single-set training 181,  250
singles 248
skin-fold calipers 106
Smith Press 250
snatch 249
soreness 179, 246
specialty bars 250
split workout 251
spot, spotter 251
squats 215, 234-235
Standard Balanced Menu 83,  91-95
statistics, research 259
stiff-arm pullover 211
stiff-legged deadlift 216
straight-arm pullover 211
stress 49, 123
stroke 140, 142, 146
stumbling blocks 32-33
sub-conscious 39-44
Super Spectrim 85
superset training 181, 251

T
Tempus Clinic, The 9
tendinitis 199, 251
tendons 120, 179
testosterone 115, 150, 154
thermogenics 122
thick bar 250
thigh biceps 206, 208, 216, 247
thumbs-up curl 200
Time-crunch workout 233
torso 251
training log 251
training routine samples 219
tri-sets 251
triceps 202,  209, 251
triceps press machine 202
triglycerides 126
tuna and water diet 137

U
underwater weighing 106
Upper-body/Lower-body Split 224
USDA 80
USRDA 120

V
vitamin C 129
vitamin D 128
vitamins 55, 162
volume training 252
W
walking 38
water 68-71
water retention 70
weight training books 255
weight training websites 258
wide-grip dip 202
wide-grip pulldown 216
working in 192,  252
workout 252
wrist curl 217

Y
yo-yo diets 73

Z
zigzag diet 153- 155
Zone, The 82