Readers will find tools to manage the process, with a series of steps leading to the goal.

Transcription

1 Before After THE BOOK This book explains the process of fat deposition and burning, and provides a plan to gain control over both sides of the issue: intake and burn-off. Whether one is getting off the couch or has been exercising for years, there is advice for improving well-being through eating strategies and gentle segments of exercise. Jeff and Barbara don t just explain the principles, they say exactly what to eat and how to insert 5-10 minutes of exercise, strategically. Readers will find tools to manage the process, with a series of steps leading to the goal. THE AUTHORS Jeff Galloway and Barbara Galloway live in Atlanta, GA. Jeff was a fat 13 year old, who was forced to exercise at his school. While he did not experience success for several years, he continued to work out and learn from mistakes and qualified for the US Olympic Team 14 years later. For fifty years he has researched and tested exercise and nutrition programs and strategies. Barbara has her BS and MS Degrees in Physical Education. She has been a teacher, has designed exercise programs, and has worked with Jeff in a series of projects, clinics, books over their 30+ years of marriage. ISBN $ US/ 14.95/A

2 Jeff & Barbara Galloway Running and Fat Burning for Women

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4 Jeff and Barbara Galloway Running and Fat Burning for Women Meyer & Meyer Sport

5 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Jeff and Barbara Galloway: Running and Fat Burning for Women Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2009 ISBN All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced including by photocopy, microfilm or any other means processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher by Meyer & Meyer Sport (UK) Ltd. 2nd edition, 2009 Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis, Maidenhead, Olten (CH), Singapore, Toronto Member of the World Sport Publishers' Association (WSPA) Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany ISBN info@m-m-sports.com

6 CONTENTS Read This First! You re in Control A Positive Relationship With Food Gentle Exercise Is the Key Women s Issues Women-Specific Exercise Issues Heroes: Women Like You Who Burned It Off Fabulously Full Figured? Family and Friend Issues Getting Kids or Adults Into Exercise Eating with a Purpose Understanding Fat Accumulation & Burn-off Your Fat Burning Tool Kit Managing the Calorie Budget The Eating Plan: Meal by Meal Practical Eating Issues Good Blood Sugar = Motivation Nutrition Advice from Nancy Clark

7 Exercise Is Fun! If You Stay in the Fat-burn Zone What Do You Need to Get Started? The Best Fat Burning Exercises Your First Week How to Begin and Continue Training Program: The Next 3 Weeks The Next 22 Weeks How to Burn Up to 65 Pounds a Year Eating For Exercise Motivation No More Excuses How to Get Motivated and Stay Motivated Tips & Techniques The Correct Shoe Can Make a Huge Difference Walking Form and Shuffling The Galloway Run-Walk-Run Method Staying Injury Free Troubleshooting How Do I Start Back when I ve Had Time Off? It Hurts! Is it just a Passing Ache, or a Real injury? No Energy Today Side Pain I Feel Great One Day... but not the Next Cramps in the Muscles Nausea or Diarrhea Headache Should I Exercise when I Have a Cold? Street Safety Dogs The Clothing Thermometer What Does the Research Say? Products That Enhance Exercise Credits JEFF & BARBARA GALLOWAY