Superfit or Alli Diet Plan

Superfit: Royce Gracie's Ultimate Martial Arts Fitness and Nutrition Guide

Author: Royce Graci

Royce Gracie has teamed up with James Strom, fitness coach for Keyshawn Johnson, Serena Williams, and the University of Southern California Trojans, to create a customized program for martial artists. This unique program of strength training, cardiovascular routines, flexibility exercises, and nutrition includes step-by-step, full-color workout plans for beginner, intermediate, and black-belt practitioners. Provided are guidelines for working out solo or with a partner, information on complete nutritional programs for different body types and martial art styles, and injury-prevention tips. This book is appropriate for beginning martial artists wanting to sharpen their bodies and minds, black-belt instructors looking for new ways to improve and motivate their students, or anyone interested in building a body of extreme effectiveness.

About the Author:
Royce Gracie shocked the world when he entered the Ultimate Fighting Championship (the largest pay-per-view event at that time) in 1993 as a 170-pound unknown and defeated much larger opponents in record time. He went on to win two more UFCs and now teaches around the world. He is the author of Brazilian Jiu-Jitsu Self-Defense Techniques. He lives in Los Angeles. James Strom is an elite fitness trainer who has guided such athletes as Keyshawn Johnson and Serena Williams to the top of their sports. He lives in Los Angeles. Kid Peligro, a leading martial arts journalist, is a black belt in Brazilian jiu-jitsu who has twice won the World Masters title. He lives in San Diego, California.

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Alli Diet Plan: Your Essential Guide to Success with Alli

Author: Caroline Apovian

This book includes:

-Doctor-designed 12-week program.
-Easy-to-follow meal plans, including no-prep, no-cook options.
-More than 200 delicious recipes designed for the ALLI(tm) Diet.
-Low-intensity, fat-burning and toning fitness program to maximize results.
-Detailed section on eating out.
-Long-term guide to maintaining your weight loss, and tips on how to stay on track.
-Convenient shopping lists to make gathering the items you need for each meal quick and easy.

Table of Contents:

Foreword     6
The power of the alli diet plan
How alli Works     8
Safe and Steady Weight Loss     8
Treatment Effects     9
How the Plan Works     9
More Food, Less Fat     10
A Vitamin a Day     10
And Exercise Too     11
Before You Begin     11
Pick Your Calorie Target     12
Three Phases     13
Make the Most of Every Meal     15
Planning Your Own Menus     16
Frequently Asked Questions     18
Meal plans
Weekday Menus for Phase 1     23
Weekend Menus for Phase 1     28
No-Cook Menus for Phase 1     30
Weekday Menus for Phase 2     32
Weekend Menus for Phase 2     37
No-Cook Menus for Phase 2     39
Weekday Menus for Phase 3     41
Weekend Menus for Phase 3     61
No-Cook Menus for Phase 3     68
Recipe Substitutes     70
Snacks     80
Eating out with alli
Restaurant Eating Made Diet Friendly     84
A World of Good Food     85
Listen to Your Food Talk     88
Eating Out Options     89
Getting fit
The Benefits of Exercise     110
Walk Yourself Fit     111
Practical Tips for Walkers     112
Your 8-Week Walking Plan     113
Toning: Sculpting Your New Body     117
Keep It Interesting     127
Moving forward
Where to Go from Here     129
Settling into Your New Eating Style     129
Dealing with Small Weight Gains     130
Tips for Staying Fit and Thin     131
The alli diet plan recipes
Breakfast Specials     135
Soup to Start     147
Salads: Main Meal or on the Side     160
Meatless Main Meals     176
Succulent Fish & Seafood     194
Accent on Poultry     220
Dining on Meat     238
Pasta, Please!     255
On the Side     268
Dessert Tonight     287
Snack Time     301
Savory Salsas and Spreads     313
No-Guilt Salad Dressings     331
Recipes by Phase     343
Index     347