Works Cited / Resources:
[1]Comparative study of 10 years of 400 reports to share that cardio and strength training together make the most effective fitness plan for fat-burning, muscle building & health: Garber, Carol Ewing Ph.D. et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Medicine & Science in Sports & Exercise: July 2011; 43(7):1334-1359
[2] The fat-burning & muscle building power of concurrent strength training with intervals: Davis, et. al. Concurrent training enhances athletes’ strength, muscle endurance, and other measures. Journal of Strength and Conditioning Research. September 2008;22(5):1487–1502.
[3]Strength and Fitness, Upper body compound movement, workout structure, tempo and progression: Faehnle, Ryan. Personal Coaching. Mar. – Aug, 2014.
[4]Lower body glute compound movement: Bret Contreras MS CSCS and Kellie Davis. Strong Curves: A Woman’s Guide to Building a Better Butt and Body. Victory Belt Publishing, 2013
[5]Best exercises to activate Glute Muscle: John Porcari, Ph.D. et al. Glutes Study 2006. ACE FitnessMatters. January/February 2006.
[6]Altering the tempo of your movements gives you better strength results: Hilliard-Robertson PC et al. Strength gains following different combined concentric and eccentric exercise regimens. Aviat Space Environ Med. 2003 Apr;74(4):342-7.
[7]Get the best fitness “bang for your buck”…by working your posterior chain: Ferriss, Timothy. The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman. Crown Publishing, 2010.
[8]Get greater belly fatloss results with interval exercise: Brian A. Irving, Ph.D. et al. Effect of exercise training intensity on abdominal visceral fat and body composition. Med Sci Sports Exerc. 2009.
[9]Compound moves give excellent fitness results: Gentil P et al. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. Appl Physiol Nutr Metab. 2013 Mar;38(3):341-4.
[10]Dancing with your Pleasure Center, aka “doing squats” and large muscle group exercises…makes you feel sexier (a national health crisis it appears) by increasing testosterone and HGH (human growth hormone): Genie James M.M.Sc. and M.D. C. W. Randolph Jr. M.D. In the Mood Again: Use the Power of Healthy Hormones to Reboot Your Sex Life – at Any Age. Simon & Schuster, 2009.
[11]Low load weights give comparatively better muscle-building results: Burd NA et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load volume resistance exercise in young men. PLoS One. 2010 Aug 9;5(8):e12033. doi: 10.1371/journal.pone.0012033.
[12] “Scientists Find Link Between Dopamine and Obesity.” US Department of Energy and the National Institute on Drug Abuse, Brookhaven National Laboratory, Feb 2001
[13] “Healthy Pleasures: The Health Benefits of Sensuality, Optimism, and Altruism.” Davis S. Sobel, MD.Regional Health Education, The Permanente Medical Group, 2008
[14] “Feelings of Pleasure & Well-being as Predictors of Health Status 21 Years Later.” Thomas R. Blakeslee and Ronald Grossarth-Maticek.
[15] “The Effects of Exercise on the Brain.” MK McGovern, Bryn Mawr College, Apr 2005
[16] National Weight Control Registry (NWCR). Brown University and the University of Colorado, 1993.
[17] “Prescribing Exercise to Treat Depression.” Pennington Biomedical Research Foundation. 2011
[18] “Interval Training: Good Exercise for All Ages.” Pennington Biomedical Research Foundation. 2009
[19] “Boning Up on Osteoporosis: A Guide to Prevention and Treatment.” National Osteoporosis Foundation
[20] Maglione-Garves, C.A., Kravitz, L., & Schneider, S. (2005). Cortisol connection: Tips on managing stress and weight. ACSM’s Health & Fitness Journal, 9(5), 20-23.
[21] Epel et al. demonstrated that premenopausal women who secreted more cortisol during and after novel laboratory stressors chose to consume more foods high in sugar and fat: 12 Epel, E., R. Lapidus, B. McEwen, et al. Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology 26: 37-49, 2001.
[22] Deep Nutrition: Why Your Genes Need Traditional Food. Dr. Catherine Shanahan, Big Box Books, 2008
[23] Food Rules: A Doctor’s Guide to Healthy Eating. Dr. Catherine Shanahan, CreateSpace, 2010
[26] Weeks, David & Jamie James. (1998). Secrets of the Superyoung. New York: Berkley Books, 1998.
[27] Anchor, Shawn. The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work. Random House, 2010.
[28] “Effect of exercise training intensity on abdominal visceral fat and body composition;” Brian A. Irving, Ph.D., Christopher K. Davis, M.D., Ph.D., […], and Arthur Weltman, Ph.D.; Med Sci Sports Exerc. Author manuscript; available in PMC Nov 1, 2009.
[29] American College of Sports Medicine Position Stand, “The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults” Medicine and Science in Sports and Exercise. 30:975–991, 1990, 1998, 2011.