The Fat-Burning Bible: 28 Days of Foods, Supplements, and Workouts that Help You Lose Weight

290 Pages·2004·4.17 MB·english

by  Mackie Shilstone

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The Fat-Burning Bible
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The
Fat-Burning
Bible
28 Days of Foods, Supplements,
and Workouts That Help You
Lose Weight
Mackie Shilstone
John Wiley & Sons, Inc.
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∞
This book is printed on acid-free paper.
Copyright ©2005 by Mackie Shilstone,Inc. All rights reserved
Published by John Wiley & Sons,Inc.,Hoboken,New Jersey
Published simultaneously in Canada
The author gratefully acknowledges the permission granted by the following to include their
work:“Signs and Symptoms of Hypothyroidism”questionnaire (chap. 6) by Dr. Charles
MaryIII; “Quality-of-Life Assessment of Human Growth Hormone Deficiency”questionnaire
(chap.6) by Mario R. McNally,MD; the stress questionnaires and solutions for stress (chap. 7)
are used by permission of the National Mental Health Association,Alexandria,Va.; “PAR-Q
and You”questionnaire (chap. 13) is reprinted from the 2004 revised version of the Physical
Activity Readiness Questionnaire. “PAR-Q and You”is a copyrighted,pre-exercise screen
owned by the Canadian Society for Exercise Physiology; illustrations (chap. 4) by Barbara
Seide; photographs (chap. 13) by Toby Armstrong.
No part of this publication may be reproduced,stored in a retrieval system,or transmitted in any
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the accuracy or completeness of the contents of this book and specifically disclaim any implied
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Library of Congress Cataloging-in-Publication Data:
Shilstone,Mackie.
The fat-burning bible :28 days of foods,supplements,and workouts that help you lose
weight / Mackie Shilstone.
p. cm.
Includes bibliographical references and index.
ISBN 0-471-65529-5 (cloth)
1. Weight loss. 2. Adipose tissues. 3. Metabolism. I. Title.
RM222.2.S52678 2004
613.7—dc22 2004014377
Printed in the United States of America
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Contents
Foreword by Kathy Smith vii
Preface ix
Acknowledgments xv
PARTONE
What You Need to Know about Your Own
Fat Pattern and Metabolic Fitness
1 Learn the Health Risks Associated with Excess Body Fat 3
2 The Six Facts You Must Know about Metabolism 6
3 Classic Female and Male Fat Patterns 16
4 Evaluate Your Health and Fat Patterns 33
5 Learn How to Interpret Your Blood Work 49
6 Your Thyroid and Human Growth Hormone 55
7 Assess Your Stress,Burn Your Fat 68
PARTTWO
The Fat-Burning Metabolic Fitness Nutritional Plan
8 Increase Your Metabolism and Burn Fat 79
9 Foods That Burn Fat 93
10 Delicious Fat-Burning Recipes 123
11 Six Supplements for Fat Loss 157
PARTTHREE
The Fat-Burning Metabolic Fitness Exercise Plan
12 Exercise Burns Fat and Benefits Health 165
13 The Fat-Burning Workout 176
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vi CONTENTS
PARTFOUR
The Four-Week Fat-Burning Plan
14 Map Your Progress:Your Daily Fat-Burning Metabolic Fitness
Evaluation Guide 227
Resources to Help You 261
Index 265
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Foreword
by Kathy Smith
I’m convinced that being overfat is one of the most serious problems our
society faces. I’ve worked with countless women over the years and I’ve
seen how it can destroy a person’s health, undermine one’s self-esteem,
and drastically limit one’s enjoyment and participation in all that life has to
offer. And yet even after three decades in the fitness industry, it still sur-
prises me how much confusion there is surrounding the best way to eat and
exercise. This confusion is only made worse by the dizzying array of
shortcuts and quick fixes out there and by the fact that most people just
don’t have the time or energy to sort out truth from fiction.
Here then to the rescue is Mackie Shilstone’s The Fat-Burning Bible—
one of the most comprehensive nutritional and exercise programs I’ve ever
encountered. This groundbreaking work is sure to be a powerful tool in the
hands of anyone wanting to lose excess body fat while increasing his or
her knowledge about this complex subject.
As the Ochsner Clinic Foundation’s Performance Enhancement Ex-
pert, Mackie is well versed in the science of nutrition, fitness, and sports
medicine. What’s more, Mackie’s metabolic prescriptions offered in this
book are based upon his nearly thirty years of experience working with
over three thousand top athletes and many thousands of ordinary women
and men.
Mackie isn’t kidding when he calls his book a “bible”—indeed, its
scope and degree of detail are remarkable. While we’ve all heard the stan-
dard one-liners on key topics like insulin resistance and cholesterol,
Mackie’s book explores the underlying science to give you the deeper
story. From how to interpret your lipid profile to disease markers, HGH,
whey proteins, and a long list of others—many of the topics covered are
things I’ve learned about and discussed with my own doctors. Still, I’ve
never seen them explained more clearly and accessibly than in this book.
Through careful organization of the material,Mackie’s explanations have
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viii FOREWORD
the miraculous power to simultaneously provide more detail anda simpli-
fied understanding.
If you’re like me,knowing the why behind the what is a key factor in
staying motivated and developing consistency with a program. Consis-
tency in turn is the key to success. The Fat-Burning Biblewill take you as
far as you want to go toward a thorough understanding of human physiol-
ogy as it relates to weight loss—and it will show you how to use that
knowledge to get results.
I’ve spent my professional life sounding the call for lifestyle change.
That’s why it’s such a pleasure to have another authoritative voice joining
that call,especially one backed by such extensive research and armed with
such practical solutions.
Obesity is becoming the number one disease in North America. The
powerful exercise, nutritional, and stress-reducing strategies in this book
are one sure step toward a cure.
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Preface
Ihave always tried to be an innovator instead of simply copying others. In
my health and fitness work I’ve striven to be on the cutting edge as
opposed to the cutting room floor. One of the things I learned when I got
my MBA in business is that if you want to succeed you’ve got to have a
model. That’s what I’ve done in this book and in my two others,Lose Your
Love Handles andMaximum Energy for Life,as I’ve given readers a clear,
easy-to-follow model of a good health and lifestyle program. In this book I
provide understandable, tried-and-true strategies to either remain slim or
to lose dangerous body fat. In this way, I am empowering you to avoid
many of the diseases that are decimating the lives of literally millions of
Americans.
Over the years,my work has been about stepping out boldly and using
recognized, leading-edge health technologies to create success in my
clients,whether they are world-class athletes or ordinary men and women
from all walks of life. In 1985,I made history by helping Michael Spinks
to be the first light heavyweight to become a heavyweight champion when
he took the title from Larry Holmes. In March 2003, I used similar tech-
niques to help Roy Jones Jr.,the light heavyweight champion,to success-
fully defeat John Ruiz, the World Boxing Association heavyweight
champion. Once again,we did the impossible. And,I might add,in twenty
years no one else has duplicated these efforts.
The exercise and nutritional models presented in this book work. They
have enabled athletes to extend their careers far beyond the norm. They
have allowed men and women suffering from morbid obesity and life-
threatening diseases to extend their lives. This program has given thou-
sands of people a quality of life,health,and performance far beyond their
wildest expectations.
The Next Wave of Disease Management
For years you have been reading about the three most prevalent diseases in
the United States: heart disease, type 2 diabetes, and cancer. And for
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