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Joanna Hall. Body Blitz: 5 Simple Steps to Permanent Fat Loss
Contents
Be The Best You Can Be!
WHAT IS THE BODY BLITZ PLAN?
HOW DOES BODY BLITZ WORK?
IT’S NEVER TOO LATE TO START!
LIVE THE LIFE YOU WISH TO LIVE!
The Body Blitz Lifestyle
GETTING YOUR DIET RIGHT
GETTING THE BALANCE RIGHT
THE BASIC NUTRIENTS
THE BASIC NUTRIENTS
THE LOW-DOWN ON BODY FAT
HOW CAN WE DECREASE THE SIZE OF OUR FAT CELLS?
WHY DO WE GAIN WEIGHT FASTER AS WE GET OLDER?
WHY DO SOME PEOPLE LOSE BODY FAT FASTER THAN OTHERS?
WHERE DO WE STORE OUR BODY FAT?
WHY IS MEASURING BODY FAT IMPORTANT?
HOW CAN I MEASURE HOW MUCH BODY FAT I HAVE?
HOW MUCH BODY FAT SHOULD WE HAVE?
WHAT FAT-LOSS TARGET SHOULD WE AIM FOR?
RECORDING YOUR PROGRESS
Body Blitz Progress Chart
FACTORS DETERMINING YOUR SUCCESS. YOUR WILLPOWER
YOUR ATTITUDE TO FOOD
YOUR MOTIVATION
YOUR FRIENDS
YOUR PERSONALIZED BODY BLITZ PLAN
A FINAL WORD
Step 1: The Starch Curfew – Cut your carbs after 5 p.m
WHAT IS THE STARCH CURFEW?
ARE YOU A CARBO COMFORT-EATER?
WATCH THOSE CALORIES!
Calorie Content of Starch Foods
WHAT ARE THE BENEFITS OF USING THE STARCH CURFEW?
WHY DOES THE STARCH CURFEW WORK?
THE LOW-DOWN ON CARBOHYDRATES. SHOULD WE EAT CARBOHYDRATES?
WHAT IS THE GLYCAEMIC INDEX?
Glycaemic Index Carbohydrates
IS IT OKAY TO GRAB A QUICK SUGAR FIX?
HOW MUCH FRUIT AND VEGETABLES SHOULD WE EAT?
WHAT ABOUT FIBRE?
EATING FOR ENERGY
WHEN TO EAT YOUR CARBOHYDRATES
WHEN TO EAT YOUR STARCHES?
STARTING THE DAY RIGHT!
BREAKFAST
TOP 10 BREAKFASTS
GETTING IT RIGHT IN THE MIDDLE OF THE DAY!
WHY DO I NEED PROTEIN AT LUNCHTIME?
WHAT IS A PORTION SIZE?
TOP 10 LUNCHES
END YOUR DAY RIGHT!
AVOIDING THE STARCHES!
THE STARCH-FREE ZONE
BODY BLITZ SUCCESS STORIES. CAROLYN
Carolyn’s Starch Curfew Menu Makeover
ALEXANDRA
A FINAL WORD
Step 2: H20 – Why more water means less fat
WHY IS WATER IMPORTANT?
ARE YOU DRINKING ENOUGH WATER?
THE LOW-DOWN ON HYDRATION. HOW MUCH WATER SHOULD I DRINK?
CAN I DRINK ALL MY FLUID IN ONE GO?
WHY DO I RARELY FEEL THIRSTY?
DO TEA OR COFFEE COUNT TOWARDS MY DAILY WATER INTAKE?
DOES THIS MEAN I CAN NEVER DRINK TEA AND COFFEE?
IS IT OKAY TO DRINK ALCOHOL?
SO HOW MUCH ALCOHOL CAN I DRINK?
BODY BLITZ HYDRATION MAKEOVER
CHANGING YOUR DRINKING HABITS
Tips from Successful Body Blitzers
A FINAL WORD
Step 3: Figuring Out Fat – The good and the bad
DO YOU KNOW YOUR FATS?
THE DIFFERENT TYPES OF FAT
SATURATED FATS
TRANS FATS
POLYUNSATURATED FATS
MONOUNSATURATED FATS
ALL ABOUT FATS
THE LOW-DOWN ON FAT. WHY DO WE NEED TO EAT FAT?
HOW MUCH FAT SHOULD WE EAT A DAY?
WILL I STILL LOSE WEIGHT IF I CUT DOWN ON CALORIES BUT NOT FAT?
IF I EAT ONLY REDUCED FAT OR LOW-FAT PRODUCTS WILL I LOSE WEIGHT?
HIDDEN FAT GRAMS IN EVERYDAY SNACKS
LOW-FAT ALTERNATIVES TO HIGH-FAT FOODS
BODY BLITZ HEALTHY FATS MAKEOVER
IN THE KITCHEN
READING FOOD LABELS
WATCH OUT FOR THOSE MISLEADING LABELS!
A FINAL WORD
Step 4: Make Time For Exercise – And say goodbye to fat!
WHAT IS ACCUMULATED PHYSICAL ACTIVITY?
WHAT IS STRUCTURED EXERCISE?
HOW MUCH EXERCISE DO YOU ACTUALLY DO?
EASY EXERCISE OR HARD WORK?
PHYSICAL ACTIVITY EXERTION RATE
ACCUMULATED PHYSICAL ACTIVITY. BODY BLITZ ACTIVITY AUDIT
BODY BLITZ ACCUMULATED ACTIVITY MAKEOVER
WHY ACCUMULATING YOUR EXERCISE IS SO IMPORTANT
STRUCTURED EXERCISE. PLANNING YOUR EXERCISE
GETTING MOTIVATED
SO WHAT HAPPENS IN A STRUCTURED EXERCISE SESSION?
VARIETY IS THE SPICE OF LIFE
SO JUST HOW MANY CALORIES AM I BURNING?
NAVIGATING THE 24
HOW TO NAVIGATE THE 24
EVERYTHING YOU NEED TO KNOW ABOUT EXERCISE. WHAT IS CARDIOVASCULAR EXERCISE?
WHAT ARE TONING EXERCISES?
I AM COMPLETELY NEW TO EXERCISE, WHAT SHOULD I DO?
WHEN I START EXERCISING DOES MY FAT TURN TO MUSCLE? AND IF I STOP EXERCISING WILL MY MUSCLE TURN TO FAT?
I AM REALLY KEEN TO GET A LOT OUT OF MY EXERCISE – SHOULD I DO IT SEVEN DAYS A WEEK?
WHY DO I FEEL MORE SORE 24–48 HOURS AFTER MY WORKOUT?
SHOULD I EXERCISE WITH A COLD?
THE BODY BLITZ EXERCISE PROGRAMME
WARMING UP
WARMING-UP SESSION
COOLING DOWN
COOL DOWN SESSION
JUST 10 MINUTES!
HOW TO DO THE BODY BLITZ EXERCISES
POSTURE ASSESSMENT
MOBILITY EXERCISES
ABDOMINAL EXERCISES
STRETCHING EXERCISES
A FINAL WORD
Step 5: Be Consistent – You only have to be ‘good’ 80% of the time!
HOW CONSISTENT ARE YOU?
DOES THIS STORY SOUND FAMILIAR?
THE 80–20 RULE
HOW DOES THE 80–20 RULE APPLY TO DIET?
HOW DOES THE 80–20 RULE APPLY TO EXERCISE?
BODY BLITZ CONSISTENCY MAKEOVER
DOES YOUR LIFESTYLE TRIP YOU UP?
IDENTIFYING YOUR TRIGGERS
DAMAGE LIMITATION STRATEGIES
TOO BUSY TO GO TO THE GYM
WHEN IT IS DIFFICULT TO SAY ‘NO’!
BODY BLITZ SUCCESS STORY
A FINAL WORD
Eating Out
ITALIAN
INDIAN
THAI
ENGLISH
AMERICAN
CHINESE
GREEK
FRENCH
JAPANESE
Eating In
BE PREPARED
FRUIT AND VEGETABLES
DRIED FRUIT
DAIRY PRODUCTS
MEAT, FISH AND POULTRY
PULSES AND BEANS
SEEDS AND NUTS
OILS
STARCH CURFEW DINNERS
MEAT DISHES. LAMB AND VEGETABLE HOT-POT
GRILLED STEAKS WITH ASPARAGUS AND BALSAMIC SHALLOTS
THAI BEEF SALAD
SPICY SAUSAGE WITH CHERRY TOMATO SAUCE AND BROCCOLI CHILLI PESTO
CHICKEN DISHES. CHICKEN AND APRICOT TAGINE
CHILLED CHICKEN SALAD WITH SMOKED PAPRIKA
LIGHT CHICKEN CURRY WITH SPINACH
PROVENÇALE-STYLE POACHED CHICKEN WITH VEGETABLES
FISH DISHES. GRILLED TUNA WITH BEETROOT HUMMUS
LIME MARINATED GRILLED SALMON WITH SALSA
PRAWN, SCALLOP AND PARMA HAM KEBABS WITH PARSLEY SALAD
SPICED FISH WITH CAJUN VEGETABLES
VEGETARIAN DINNERS. STEAMED TOFU AND AUBERGINES WITH AROMATIC CHINESE SAUCE
VEGETABLE AND MISO SOUP WITH TERIYAKI TOFU
MEXICAN BEAN CHILLI
BEAN BURGERS WITH A LIGHT CAESAR-STYLE SALAD
SPANISH WHITE BEAN STEW
LENTIL LOAF WITH YELLOW PEPPER SAUCE
ONIONS STUFFED WITH CHARD AND NUTS
ASPARAGUS, PEPPER AND COURGETTE OMELETTE
PUMPKIN AND MUSHROOM STEW
BODY BLITZ LUNCHES
MEXICAN-STYLE WRAPS WITH BEANS, HERBS AND VEGETABLES
VEGETABLES MENESTRA
SMOKED CHICKEN AND MEXICAN BLACK BEAN SALAD
SALMON PIZZA
SALMON, POTATO AND ASPARAGUS SALAD
PASTA WITH SPRING VEGETABLES
HEALTHY AND HEARTY VEGETABLE STEW
Body Blitz 14-Day Eating Plan
BODY BLITZ BREAKFASTS
BODY BLITZ BREAKFAST SMOOTHIES
BODY BLITZ LUNCHES
SANDWICHES
AND DON’T FORGET ABOUT SOUPS
STARCH CURFEW DINNERS
14-DAY EATING PLAN
USEFUL ADDRESSES
If you enjoyed Body Blitz: 5 Simple Steps to Permanent Fat Loss, check out these other great Joanna Hall titles
Acknowledgements
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