Running and Fat Burning for Women

Running and Fat Burning for Women by Barbara Galloway

This is the ultimate guide for women who want to improve their health and fitness by getting into running. »Running and Fat Burning for Women » is packed with expert advice from former Olympian Jeff Galloway and his wife Barbara, dealing with everything from how to get started and keep motivated, to the process of fat deposition and burning.

Read This First!  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
You’re in Control  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
A Positive Relationship With Food  . . . . . . . . . . . . . . . . . . . . .12
Gentle Exercise Is the Key  . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Women’s Issues  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Women-Specific Exercise Issues  . . . . . . . . . . . . . . . . . . . . . . .26
Heroes: Women Like You Who Burned It Off . . . . . . . . . . . . . .44
Fabulously Full Figured?  . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Family and Friend Issues  . . . . . . . . . . . . . . . . . . . . . . . . . . . .58
Getting Kids or Adults Into Exercise  . . . . . . . . . . . . . . . . . . . .59
Eating with a Purpose  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64
Understanding Fat Accumulation & Burn-off  . . . . . . . . . . . . . .66
Your Fat Burning Tool Kit  . . . . . . . . . . . . . . . . . . . . . . . . . . . .72
Managing the Calorie Budget  . . . . . . . . . . . . . . . . . . . . . . . . .76
The Eating Plan: Meal by Meal  . . . . . . . . . . . . . . . . . . . . . . . .80
Practical Eating Issues  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88
Good Blood Sugar = Motivation  . . . . . . . . . . . . . . . . . . . . . .94
Nutrition Advice from Nancy Clark . . . . . . . . . . . . . . . . . . . . .97

Exercise Is Fun! If You Stay in the Fat-burn Zone . . . . . . .105
What Do You Need to Get Started?  . . . . . . . . . . . . . . . .106
The Best Fat Burning Exercises  . . . . . . . . . . . . . . . . . . .112
Your First Week – How to Begin and Continue . . . . . . . .114
Training Program: The Next 3 Weeks . . . . . . . . . . . . . . .121
The Next 22 Weeks  . . . . . . . . . . . . . . . . . . . . . . . . . . .125
How to Burn Up to 65 Pounds a Year  . . . . . . . . . . . . . .128
Eating For Exercise  . . . . . . . . . . . . . . . . . . . . . . . . . . . .131
Motivation  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .139
No More Excuses  . . . . . . . . . . . . . . . . . . . . . . . . . . . . .140
How to Get Motivated and Stay Motivated  . . . . . . . . . .144
Tips & Techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . .148
The Correct Shoe Can Make a Huge Difference  . . . . . . .150
Walking Form and Shuffling  . . . . . . . . . . . . . . . . . . . . .154
The Galloway Run-Walk-Run Method  . . . . . . . . . . . . . .158
Staying Injury Free  . . . . . . . . . . . . . . . . . . . . . . . . . . . .161
Troubleshooting  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .167
How Do I Start Back when I’ve Had Time Off?  . . . . . . .167
It Hurts! Is it just a Passing Ache, or a Real injury?  . . . .168
No Energy Today  . . . . . . . . . . . . . . . . . . . . . . . . . . . . .170
Side Pain  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .171
I Feel Great One Day … but not the Next . . . . . . . . . . . .171
Cramps in the Muscles  . . . . . . . . . . . . . . . . . . . . . . . . .173
Nausea or Diarrhea  . . . . . . . . . . . . . . . . . . . . . . . . . . .175
Headache  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .176
Should I Exercise when I Have a Cold?  . . . . . . . . . . . . .177
Street Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .178
Dogs  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .180
The Clothing Thermometer . . . . . . . . . . . . . . . . . . . . . .182
What Does the Research Say?  . . . . . . . . . . . . . . . . . . . .184
Products That Enhance Exercise  . . . . . . . . . . . . . . . . . .189
Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .197

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