The Life Plan (81 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
on road,
183
rules and guidelines for,
173
,
178
,
183
for strong muscles and bones,
123
for whole body,
174
,
178
,
252
resting metabolic rate (RMR),
168
rest periods,
177
rotations,
147
–48,
153
rows:
barbell,
180
–82,
195
,
199
,
218
,
220
dumbbell,
180
,
192
seated,
178
,
191
upright,
180
,
182
,
199
,
219
–20
salad dressings,
71
,
76
,
80
,
82
–83,
92
–93,
95
,
101
–3
salads,
76
,
78
–79,
81
–82,
87
,
90
–92,
95
,
97
–99,
102
salmon recipes,
107
–8
salt,
33
,
62
,
97
,
104
saw palmetto,
297
,
302
Self Myofascial Release (SMR),
131
–34,
250
–52,
254
sets,
176
–77
sex,
3
–4,
7
–10,
15
–16,
18
–19,
23
,
25
,
28
,
33
,
46
,
53
,
69
,
122
,
259
,
262
,
271
exercises and,
113
–15,
119
,
130
,
169
,
222
,
224
–25,
229
,
237
,
249
,
278
,
283
–84
hormones and,
50
,
275
–81,
284
–85,
289
nutraceuticals and,
295
,
305
shoulders,
137
,
163
,
172
,
179
–80,
182
,
196
–201,
217
–20
silent inflammation,
8
,
33
–34,
73
,
290
,
321
skin,
23
,
59
–60
hormones and,
276
,
281
,
287
–89
sleep,
19
,
23
,
50
,
71
,
122
,
262
,
267
,
270
,
290
hormones and,
276
,
281
,
283
,
285
–86,
292
workouts and,
168
,
224
,
253
SMART system,
255
snacks,
53
,
67
,
89
,
109
soy products,
44
,
55
,
68
,
300
–301
Life Plan Diets and,
70
,
72
–73,
84
–87,
94
–96,
100
sports,
229
–30,
234
,
255
hypnosis and,
262
,
264
–65
sports drinks,
126
–27
squash with asparagus,
106
squats,
283
,
292
barbell,
182
,
203
to curl,
182
,
220
jumps,
182
–83,
209
prisoner,
207
single leg,
157
,
205
starches,
31
,
282
Life Plan Diets and,
73
–74,
76
–84,
86
–93,
95
–103
stem cell banking and therapy,
307
,
311
–13
step-ups, dumbbell,
206
stork test,
153
strength,
6
–7,
21
–22,
27
,
109
,
115
–17,
119
,
270
–71
hormones and,
34
,
276
,
280
–81,
283
,
288
and Life Plan for Healthy Eating rules,
55
–56,
62
,
64
nutraceuticals and,
295
,
299
workouts and,
121
,
123
,
129
–30,
143
–45,
147
–48,
150
–51,
156
–64,
167
–72,
174
–77,
184
–222,
224
,
249
–52,
297
stress,
16
–17,
53
,
277
,
279
emotional eating and,
48
–49
exercise and,
114
–15,
121
,
124
,
223
,
238
,
247
hypnosis and,
262
,
267
–68
NES and,
49
–50
stress tests,
24
,
26
,
238
,
320
stretching,
10
,
121
,
227
static,
131
,
135
–46,
245
–46,
250
–52,
254
workouts and,
129
,
131
,
135
–46,
149
–50,
175
,
177
,
179
,
245
–46,
250
–52,
254
strokes,
19
–20,
28
,
38
,
59
,
115
,
128
,
290
,
321
,
323
causes of,
23
–26
sugars,
31
,
33
,
42
,
46
,
62
–63,
65
,
282
Sullivan, Scott,
122
supermans,
145
supplements,
5
,
7
,
11
,
19
,
60
,
71
,
119
,
173
,
271
,
312
cardiovascular disease and,
25
–26
hormones and,
279
,
285
–88
see also
nutraceuticals
sweets,
31
,
45
–46,
268
Life Plan Diets and,
83
,
105
and Life Plan for Healthy Eating rules,
62
–64,
66
swings,
150
,
219
telomeres,
307
,
313
–14
testosterone,
7
,
15
,
28
,
55
,
114
,
116
,
119
,
275
–83,
312
body failure without,
278
–79
natural increases in,
282
–83,
286
prostate cancer and,
278
,
280
sex and,
275
–81
symptoms of low,
276
,
278
–79
testing of,
285
–86,
322
–23
therapy with,
281
–82,
285
–86,
288
,
293
,
312
thighs,
132
,
140
–41,
150
,
202
,
205
–7
thoracic spine stretch,
138
thyroid gland,
41
,
317
hormones and,
116
,
119
,
284
–85,
322
tilapia fillets, steamed,
108
toe touches,
163
–64
training ranges,
232
–36
triceps,
164
,
179
–80,
182
,
201
,
214
–17
trigger foods,
46
–49,
269
triglycerides,
26
,
33
–34,
48
,
116
,
276
–77,
321
vegetables,
35
,
39
,
42
,
46
,
127
,
227
,
292
,
296
,
299
,
302
–3,
305
,
312
Life Plan Diets and,
71
,
73
,
75
–106,
108
and Life Plan for Healthy Eating rules,
55
,
60
–64,
67
preparation of,
75
vegetarians, vegans,
26
,
55
Life Plan Diets and,
74
,
93
–94
visualization,
266
–67,
270
vitamins,
74
–75,
173
B,
66
,
74
,
292
,
298
–99
C,
296
–98
D,
74
,
123
,
293
,
297
,
300
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