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Edition 2009 | 158 Pages | ISBN n/a | PDF | 2.9 MB

The Fat Burning Furnace System is a weight loss program which is based on proper nutrition and weight training. The logic behind it is that by increasing your muscle tissue (which weight training does) you actually burn more calories each hour.

The reason this happens is that muscle tissue simply requires more calories just to sustain itself. The more muscle tissue you have the faster you will burn calories. But that requires you to workout.

The main Fat Burning Furnace ebook is a 128 pages book filled with nutrition and weight training information.

The book is divided in this way:

1. 13 pages introduction
2. 67 pages of exercises and workouts
3. 40 pages of nutrition information and specifications

One great thing about FatBurningFurnace is that it includes detailed photos of each exercise along with detailed explanation on how it needs to be done.

What can using Fat Burning Furnace do for you?

Fat Burning Furnace can help you to lose body fat and develop lean muscle tissue. You should use it only if you’re willing to workout.

Table of Contents
PREFACE READ THIS FIRST! .................................................... 5
WHAT MAKES YOUR FURNACE TICK?................................. 9
IN PURSUIT OF A BETTER BODY ........................................... 9
MASS CONFUSION: FITNESS INDUSTRY INSANITY! ...... 10
BENEFIT FROM MYMISTAKES ............................................ 12
GET REAL................... 13
THE SKINNY ON YOUR BODY.............................................. 15
TOTAL FAT LOSS & FITNESS FOR A LIFETIME................. 18
THE POWER OF KNOWLEDGE AND HABITS ..................... 20
CREATING THE SPARK............................................................ 24
MUSCLEMAGIC ....... 24
BUT I DON’T WANT TO LOOK LIKE ARNOLDWHATSHISNAME!............................................... 25
WHY SHOULDN’T WE BE “SWEATIN’ ON THE TREADMILL”? .................................................... 27
THE HIGH-INTENSITY FAT LOSS SOLUTION .................... 30
THE BIG EXERCISE SECRET.................................................. 31
3 PRINCIPLES TO EFFECTIVE STRENGTH TRAINING...... 32
PRINCIPLE 1 – INTENSITY.................................................. 32
PRINCIPLE 2 – VOLUME & FREQUENCY ........................ 34
PRINCIPLE 3 – PROGRESSION .......................................... 36
REPS, SETS, AND EXERCISES, OHMY! ............................... 36
HOW MANY REPS?.............................................................. 37
HOW MANY SETS? ............................................................... 39
TOTAL BODY WORKOUTS .................................................. 41
EXERCISE SELECTION........................................................ 43
FREE WEIGHTS VS. MACHINES......................................... 44
YOU TAKE MY BREATH AWAY ........................................... 45
NO STRETCHING OR WARM-UP NECESSARY! ................ 46
THE BEST EXERCISES TO LIVE BY.................................... 47
TOOLS OF THE TRADE ....................................................... 72
AT THE GYM OR FITNESS CENTER................................... 72
AT HOME................ 74
NO EQUIPMENT AT ALL? ................................................... 77
FAT BURNING FURNACE ROUTINES – PUTTING IT ALL TOGETHER ........................................ 78
BEGINNER’S BREAK-IN ROUTINE..................................... 79
BEGINNER LEVEL ROUTINE.............................................. 81
INTERMEDIATE LEVEL ROUTINE..................................... 86
ADVANCED LEVEL ROUTINE ............................................ 89
BEYOND THE FIRST 12-WEEKS…LISTEN TO YOUR BODY.......................................................... 91
FBF BODYWEIGHT ROUTINE & EXERCISES................... 92
ADDITIONAL HIIT (High Intensity Interval Training) EXERCISE ................................................... 99
IT’S OK IF YOU ENJOY LONG WALKS ON THE BEACH ............................................................. 101
11 SECRETS OF PROPER EXERCISE ................................... 102
FUELING YOUR FAT BURNING FURNACE....................... 105
WHY “DIETS” DON’TWORK ............................................... 106
THE CALORIE REALITY & MICRONUTRIENTMIRACLE ............................................................ 107
THE BIG NUTRITION SECRET.......................................... 108
GET A HANDLE ON YOUR RMR.......................................... 109
NUTRIENT RICH FOODS ...................................................... 110
THE TRUTH ABOUT CARBOHYDRATES ......................... 110
THE (ANIMAL) PROTEIN OBSESSION ............................. 112
THE PLANTS VS. THE ANIMALS....................................... 113
THERMOGENESIS WITH PLANT PROTEINS................... 114
FATS...................... 115
FRUITS AND VEGGIES ...................................................... 116
ORGANICS, GLYCEMIC INDEX, & PH ............................... 117
THE MAGIC OFWATER........................................................ 119
BE A GRAZER – MINIMEALS .............................................. 122
THE TWO MOST IMPORTANT MEALS ............................. 125
COOKING AND FOOD PREPARATION............................ 127
NUTRIENT RATIOS............................................................ 128
MEAL & SNACK CREATION – USE PORTIONS............... 128
LEAN BODY SECRET ......................................................... 129
MEAL AND SNACK CREATION......................................... 130
SAMPLE DAILY MEAL/SNACK PLAN............................... 132
RECIPE IDEAS ..... 133
TREATS, SODIUM, & ALCOHOL ......................................... 133
MY FAVORITE HEALTHY TREAT...................................... 134
THE WORD ON SODIUM................................................... 135
FAT LOSS TIME…ONE LAST CALL FOR ALCOHOL ...... 135
SUPPLEMENTS – A HELPING HAND.................................. 136
MEAL REPLACEMENT POWDERS/BARS......................... 137
MULTIVITAMIN/MINERAL ................................................ 137
11 SECRETS OF PROPER NUTRITION ................................ 138
MAXIMIZE YOUR FURNACE ................................................ 141
MIRROR MIRROR ON THEWALL....................................... 141
YOU’RE GETTING SLEEPY.................................................. 143
SEVEN AND A HALF HOURS TO A LEAN BODY............. 144
SQUASH STRESS OUT OF YOUR LIFE ............................... 146
THINK AND BURN FAT......................................................... 147
PUT THE LAW OF ATTRACTION INTO ACTION............. 149
THE 5 MINUTE SUPER STRESS BUSTER......................... 150
MY PROMISE TO YOU ............................................................ 152
ABOUT THE AUTHOR ............................................................. 154
RECOMMENDED RESOURCES............................................. 155
POWERBLOCK DUMBBELLS .............................................. 155
PROGRADE NUTRITION....................................................... 156

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