Ripped Dad: Fit After 45 1980535183, 9781980535188
Lose Fat, Build Muscle, Reverse Aging, and Inspire Your Kids. Yes, you CAN get ripped in your 40's AND beyond. Lear
438 52 1MB
English Pages 180 Year 2018
Table of contents :
DISCLAIMER AND TERMS OF USE AGREEMENT
Introduction
1. Mental Preparation: A Long Haul and Not a Short Journey
Get Rid of the Negativity
Let Go of Misperceptions
2. Getting Ripped: Exercise Beyond the Basics
The Importance of Lifting Weights
Hypertrophy and Muscle Development
Resistance Training Variables
Frequency
Length of Workout
Load and Number of Repetitions
Rest Period Between Sets
Tempo
The Flow Zone
Cardio in Weight Loss and Fitness
High-Intensity Interval Training
What Is the Ideal Training Program?
What to Consider in Setting Up a Plan
The Ripped Dad 12-Week Workout Program
Phase One Workouts
Phase Two Workouts
Phase Three Workouts
Dad Fitness Opportunities
Plateaus and Tracking Performance
Fitness Trackers and Other Helpful Tools
3. Nutrition And Supplements
Diet Comes First
Protein
Diet Options
Ketogenic Diet
The Paleolithic Diet
The Mediterranean Diet
The Big Picture
Supplements
Creatine
Beta-Alanine (β-Alanine)
Branched Chain Amino Acids
Summary on Supplements
4. Motivation for Lifestyle Changes
Anti-Aging
Motivation Evolution
Endnotes
