Fitness for Geeks: real science, great nutrition, and good health
Gespeichert in:
| 1. Verfasser: | |
|---|---|
| Format: | Buch |
| Sprache: | English |
| Veröffentlicht: |
Sebastopol
O'Reilly
2012
|
| Online-Zugang: | Inhaltstext Inhaltsverzeichnis |
| Beschreibung: | 311 S. |
| ISBN: | 9781449399894 1449399894 |
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Datensatz im Suchindex
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Titel: Fitness for Geeks
Autor: Perry, Bruce W
Jahr: 2012
Contents
Preface
XI
Fitness and the Human Codebase:
Reboot Your Operating System. 1
The Cubicle Blues .1
Homing In on a Design Pattern.2
Preinstalled Software. .3
Designed to Get Our Butts Kicked. .5
The Cranky Anthropologist.7
Hey,theStoneAgeWasa NastyTime. .8
The Modern Diet-It's Lame!.9
AUsefuI Template.,.,.11
TheAmazin'MET.12
Force Quit-Reboot.12
And Now for Something Completely Different.13
Fitness Tools and Apps.19
Quantified Seif.19
Sports and Fitness Tracking.20
Personal Metrics. .20
Gear* Health.21
Fitbit Tracker.,.21
Endomondo.27
Fitocracy.32
Garmin Connect.34
NutritionData.37
FitDay.39
The USDA National Nutrient Database.42
Pointy-Headed Searches.44
Connected Devices.46
VII
3. Food Chemistry Basics:
Proteins, Fats, and Carbs.49
EmpowerYourself. . 49
Macronutrient Ratios. 50
Carbohydrates. 55
Protein. .61
Fats. 68
Ketones.78
4. Micronutrients: Vitamins, Minerals,
and Phytochemicals.81
The NutrientThat Roared. .81
Apples vs. Twinkies.81
It's a Snap to KeepYourselfTopped Up. 82
What's Ahead?.82
What Are Micronutrients?.83
Figuring Out Your Daily Micronutrient Requirements.83
Aim for Farms and Markets.86
Cooking Alters Micronutrient Content.89
Grade School Nurse Fondly Recalled.90
Vitamins.90
Minerals. 106
Getting Micronutrient Information Online: Web Tools. 113
5. Food Hacks:
Finding and Choosing Food.123
Eat Local: Leave the Big Boxes for the Extras. 123
Choosing Food in the Meat Space: Navigating the Modern
Supermarket's Shoals. 128
Choosing Food in the Digital Space with Apps. 132
Hacks for Finding Good Food on the Road. 134
Code Crash: Choosing Food in Hard Times. 135
viii Contents
8. Food Timing:
When to Eat, When to Fast.139
Intermittent Fasting. 141
Variations: 19/5 and "Eat Stop Eat". . 143
The Basics of Intermittent Fasting:
Getting Started. 144
Eating in Blocks or Windows. 148
Don't Bea Hungry Vampire. 148
Apps for Fasters. 150
7. The Other World: A.K.A. Outside.153
The Sun Is Our Friend.,. 153
Exercising Outside. 156
Body-Weight Exercises. 168
Outdoor Cross-Training Routines. 182
Airport Fitness Hacks. 192
8. Hello, Gym! Finding Your Way
Around the Fitness Facility.197
Now What?. 197
Lifting Is a Good Focus. 198
Negative Weightlifting Biases: Get OverTherm. 200
A Few Jock and PhysiologyTerms,
as Promised. 202
Top 40 HIT: High-Intensity Training. 204
Resistance-Training Terms. 205
What's Your Plan? How Many Sets and Reps. 207
Grand Entry, Time to Warm Up. 211
The Bench Press. 213
The Military Press. 214
TheDeadlift. 215
The Leg Press. 216
The Back Squat. 217
Dumbbells. 219
Bicep Curls and Hammer Curls. 220
Leg Extensions and Cable Pulldowns. 221
Instructional Video Sources. 223
Using an App, or Not, to Record Sets. 223
Contents ix
3. Randomizing Fitness and the
Importance of R R.231
Shockthe Monkey. 231
ShakeltUp in the Morning. 232
l'mOnly Sleeping. 232
RESTfuI Programmers. 233
Randomize It. . 233
Rest and Taper. . 244
TheAH-lmportantZees. 248
Meditation Tools. 258
10. Code Maintenance:
Human Fueling and Supplements.261
Fueling Fitness. 261
Maintaining a Reasonable Protein Intake. . 263
Make Sure the Tank Is Füll. 264
Water and Hydration. 269
Micronutrient Replenishment. 273
11. Lifestyle Hacks for Fitness.277
Hormesis. 277
Sports Massage. . 288
Conclusion. 289
R. Notes.291
Index. 303
Contents |
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| spellingShingle | Perry, Bruce W. Fitness for Geeks real science, great nutrition, and good health |
| title | Fitness for Geeks real science, great nutrition, and good health |
| title_auth | Fitness for Geeks real science, great nutrition, and good health |
| title_exact_search | Fitness for Geeks real science, great nutrition, and good health |
| title_full | Fitness for Geeks real science, great nutrition, and good health Bruce W. Perry |
| title_fullStr | Fitness for Geeks real science, great nutrition, and good health Bruce W. Perry |
| title_full_unstemmed | Fitness for Geeks real science, great nutrition, and good health Bruce W. Perry |
| title_short | Fitness for Geeks |
| title_sort | fitness for geeks real science great nutrition and good health |
| title_sub | real science, great nutrition, and good health |
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