Jeff and Barbara Galloway with Nancy CLark: Running and fat burning for women

This is the ultimate guide for women who want to improve their health and fitness by getting into running."Running and Fat Burning for Women" is packed with expert advice from former Olympian Jeff Galloway and his wife Barbara, dealing with everything from how to get started and keep motivated, to the process of fat deposition and burning.With its practical tips, successful strategies, and delicious and nutritious meal plans that women everywhere can incorporate into their daily lives - no matter how busy a schedule - this is the perfect companion to getting healthy without giving up life's little luxuries. Contents ......Page 6 Read This First!......Page 8 You’re in Control!......Page 10 A Positive Relationship with Food......Page 13 Gentle Exercise Is the Key......Page 17 Women’s Issues......Page 25 Women-Specific Exercise Issues......Page 27 Heroes: Women Like You Who Burned It Off......Page 45 Fabulously Full Figured?......Page 52 Family and Friend Issues......Page 59 Getting Kids or Adults Into Exercise......Page 60 Eating with a Purpose ......Page 65 Understanding Fat Accumulation & Burn-off......Page 67 Your Fat Burning Tool Kit......Page 73 Managing the Calorie Budget......Page 77 The Eating Plan: Meal by Meal......Page 81 Practical Eating Issues......Page 89 Nutrition Advice from Nancy Clark......Page 98 Exercise Is Fun! If You Stay in the Fat-burn Zone ......Page 106 What Do You Need to Get Started?......Page 107 The Best Fat Burning Exercises......Page 113 Your First Week— How to Begin and Continue......Page 115 Training Program: The Next 3 Weeks......Page 122 The Next 22 Weeks......Page 126 How to Burn Up to 65 Pounds a Year......Page 129 Eating For Exercise......Page 132 Motivation......Page 140 No More Excuses......Page 141 How to Get Motivated and Stay Motivated......Page 145 Tips & Techniques ......Page 149 The Correct Shoe Can Make a Huge Difference......Page 151 Walking Form and “Shuffling”......Page 155 The Galloway Run-Walk-RunTM Method......Page 159 Staying Injury Free......Page 162 Troubleshooting ......Page 168 It Hurts! Is it just a Passing Ache, or a Real Injury?......Page 169 No Energy Today......Page 171 I Feel Great One Day...but not the Next......Page 172 Cramps in the Muscles......Page 174 Nausea or Diarrhea......Page 175 Headache......Page 177 Should I Exercise when I Have a Cold?......Page 178 Street Safety......Page 179 Dogs......Page 181 The Clothing Thermometer......Page 183 What Does the Research Say?......Page 185 Products that Enhance Exercise......Page 190 Credits ......Page 198 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 Packed with expert advice from former Olympian Jeff Galloway and his wife Barbara, this book deals with everything from how to get started and keep motivated, to the process of fat deposition and burning. With its practical approach it will be perfect for women with a busy schedule.