Fueling Your Fitness: A Guide to Nutrition and Exercise
Edition: 1
Copyright: 2022
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About the Authors
CHAPTER 1 Diet? Nutrition? Health? Wellness?
Isn’t Diet just Die with a T?
Healthy
Nutrition
Why Is Good Nutrition Important?
How Many Calories Do You Really Need?
CHAPTER 2 Designing Your Workout
Aerobic and Anaerobic Exercise
Cross-Training in Cardiorespiratory Exercise
Warming Up, Work, and Cooling Down—Each Part is Important!
The FITT Principle
Important Principles of Fitness Training
Overload and Adaptation
Specificity
Individual Differences
Reversibility
How do you choose the right exercise?
What not to believe!
CHAPTER 3 A Little about Weight
Exercise versus Movement
CHAPTER 4 The Basics of Weight Training
Resistance Training and Its Benefits
Core Matters
Training for Best Results
Exercise Order
Gradual Progression Overload
Overload Specific Adaptation
Peaks and Plateaus
Training Volume
A Word about Periodization
Flexibility
What Happens if You Get Injured?
CHAPTER 5 Fats
Fat’s role in the body
Label Definitions
Types of Omega-3 Fatty Acids
Omega-6 Fatty Acids
Heart Healthy Shopping Tips
Cooking Tips for Cutting Down Fat
Fat’s Summary
Recipes
CHAPTER 6 Protein
Protein’s role in the body
How Much Protein Do We Need?
Complete versus Incomplete Proteins
Protein-Rich Snack Ideas
Protein Supplementation
Protein Summary
Recipes
CHAPTER 7 Carbohydrates
Carbohydrate’s Role in the Body
The Five Groups of Carbohydrates
Simple Carbohydrates
Added Sugars
Swaps to Decreased Added Sugar Intake
Complex Carbohydrates
Glycemic Response
Carbohydrate Summary
Recipes
CHAPTER 8 Fluids
Water
Fluids Summary
CHAPTER 9 Vitamins, Minerals, Medication, and Supplementation
Minerals
Food and Medication Interactions
Who Takes Supplements?
Supplement Use by College Students
Why Are They Buying Them?
CHAPTER 10 Setting Fitness Goals
Setting Goals
Training for Strength and Power
Training for Endurance Activities
Weight Loss
Maintaining Your Weight
Nutrition and Exercise for Special Populations
CHAPTER 11 Food and Exercise
Basal Metabolic Rate
The Thermic Effect of Food
Physical Activity
Post Workout Snack/Meal Ideas
CHAPTER 12 So Now What?
Meal Planning
Strategies for Meeting Fruit Recommendations
Strategies for Meeting Vegetable Recommendations
Strategies for Using Fats
Healthy Eating on a Budget
Eating Out
Resources
Final Fitness Tips
Beth Williams is a graduate of the University of Texas at Austin. She has taught elementary school and pre-school PE. She is a fitness instructor at the YMCA of Central Texas and a part-time lecturer at Baylor University, coordinating Baylor’s Fitness Theory and Practice classes and teaching a Weight Control class. She is a certified ACE group exercise instructor, ACE nutrition specialist, NETA certified Barre instructor, and Yoga Fit certified yoga instructor. Beth is married to Wayne, and they have three children.