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The Body Fat Guide
"Hi! I'm Ron Brown, author of The Body fat Guide. As a personal trainer I realized my clients needed a way to lose body fat and keep it off without restricted foods, unbalanced diets, drugs, supplements, surgery or strenuous exercise. Having no other book to recommend, I wrote The Body Fat Guide.
If you are an adult and you are not pregnant, you can use this book as a tool to quickly and easily measure your body composition, which shows the amount of fat and muscle you have on your body. It's not how much you weigh, but rather, how much of your weight is fat and muscle that determines your health and appearance. The percentage of your weight that is fat is known as your body fat percentage. A healthy male should have no higher than approximately 15% body fat, and a healthy woman approximately 22%.
Using scientific formulas, I created tables in my book that allow you to quickly look up your body fat percentage according to your weight and waist size. To check your numbers, simply go to the male or female tables in the book within your weight class. Weigh classes go from as little as 100 pounds for adult females to over 300 pounds for adult males. Then find the page in your weight class that lists your waist size across the top of the page. All your body composition numbers will be listed in the column under your waist size and on the row of your weight. Waist sizes are listed in one-quarter inches, and weight is listed by half pounds. Using such small units of measurement allows you to quicky see small changes in your body composition.
Besides showing your percentage body fat, the body composition tables also break down your weight into pounds of fat and muscle, so you can see specific changes occuring in your body that the scale alone can't show you. This allows you to accurately adjust your diet and activity to get the right results. No more sacrificing pounds of muscle on crash diets, or wondering whether those last few pounds you gained were fat or muscle.
The tables also show your Resting Metabolic Rate, which is the amount of calories you burn at rest. This number is determined by the amount of muscle on your body. Two people may weigh the same, but if one has more muscle than the other, that person will burn more calories at rest. Add your resting metabolic rate to the calories you burn from your daily activities to know exactly how much your body is burning off every day. The book shows you how to easily estimate the calories burned from your other activities according to 4 activity intensity levels. Now you will be able to control your weight by checking the balance between the total amount of calories you burn and the amount of food you eat.
There are food and activity tables in the book to help you estimate all your calories. The book also demonstrates free-hand exercises to help you tone your body and increase your muscle mass without using exercise equipment. And there is an energy balance chart where you record changes in your body composition numbers and keep track of the balance between the calories you eat and burn each day. The book even shows you how to use any spreadsheet program to create your own electronic energy balance on your computer that automatically calculates your body composition and tracks your calorie balance for you.
Eventually, as you use the numbers in this book and form the correct habits
to balance your calories, you will be able to automatically manage your weight
by feel. But, without first checking the numbers in this book, most people
will have a difficult time trying to get just the right balance. If they
could do it by feel without this book, they would never have a weight problem
in the first place! Whether you are trying to lose body fat, gain muscle,
or maintain your proper body weight, The Body Fat Guide is the best
way to help you achieve all of your body weight and body composition
goals."