Model Body Secrets
Book Chapter Outline

Chapter 1:  Setting the Record Straight

In this introductory chapter, popular myths will be addressed, as well as frequently asked questions about fitness and dieting.  In North America, people are bombarded everyday with mixed messages about how to get fit and lose weight.  Bogumil Gizewski will set the record straight.  The reader will also get answers to some very common questions asked about the Model Body Secrets program.

Chapter 2:  Glycemic Index Revolution

This chapter will educate the reader on the glycemic index, and all of its wonderful benefits.  After completing this chapter, the reader will have a clear idea of:

-          Exactly what the glycemic index is.

-          How eating low to medium glycemic index foods will enhance the persons life and health.

-          Exactly what components determine the glycemic index of food.

-          Glycemic index facts about grains, fruits, protein, vegetables and fats.

-          How sticking to mainly low to medium glycemic index foods will help the body burn fat more efficiently.

-          How to win the wrinkle war with low to medium glycemic index foods not plastic surgery.

-          How to increase energy levels with low to medium glycemic foods.

A list of hundreds of different foods in alphabetical order will be given, as well as each food item having the GI level written beside it.  The list will be designed to be a very easy reference for the reader to use when they are going out to dinner or grocery shopping.  At the end of this chapter there will be a list and explanation of 6 simple GI rules.  These 6 rules will make it very simply and easy for the reader to incorporate low GI eating into their daily life immediately.

Chapter 3:  Benefits of Eating Low to Medium GI Foods

The reader will learn about different fascinating scientific discoveries of why they should be following a diet that mainly consists of low to medium glycemic foods.  A lot of people are not aware of some of the fascinating scientific discoveries of following a low to medium GI food plan such as:

-          Living 6 years longer.

-          Improving fertility in woman.

-          Lowering chances of developing breast cancer.

-          Improving your mood and preventing depression.

-          Dramatically lowering the chances of having a stroke.

-          Having smarter children.

-          Improving stamina.

-          Improving memory and brain function.

-          Having more energy throughout the day.

-          Preventing Alzheimer’s disease.

-          Preventing pancreatic cancer.

-          Preventing colon cancer.

-          Having a much stronger immune system then people that eat lots of high GI foods.

-          Improving eye sight.

-          Preventing wrinkles by dramatically slowing down the process of collagen break down in the skin which usually starts to take place at  the age of 25.

-          Clearing up acne blemishes.

Chapter 4:  Lets Eat and Be Happy

Learn information on: micronutrients, macronutrients, amino acids, determining the right amount of protein, fat and carbohydrate consumption, determining daily calorie requirements and how often to eat.  Learn how to build properly balanced and proportioned Model Body Secrets meals. 

From Atkins to Zone, it seems like every year a new fad diet comes out on the market.  However, year after year the population in North America keeps getting more and more obese. These diets are either too restricting of a specific food group or too complicated to follow on a daily basis.  In this chapter the reader will learn how to avoid different diet traps, and why the majority of the diets fail.  The reader will also learn why the diet outlined in Model Body Secrets is different. 

Chapter 5:  Model Body Secrets Nutrition 10 Commandments

The 10 nutrition commandments of Model Body Secrets will be introduced.  Each commandment will be described in detail, as well as tips on how the reader can easily incorporate it into their daily life and start to see changes in their body and energy levels in just 1 week.  

Chapter 6:  Top 20 Power Foods

Check out the list of top 20 power foods.  Bogumil Gizewski will elaborate on each of the 20 power foods, educating the reader on their health, energy increasing, anti-aging and fat burning benefits.  Some fun and interesting history facts for some of the foods will also be included in this chapter.

Chapter 7:  Model Body Secrets Recipes

The reader will learn some great anti-aging, energy increasing, lean muscle building, and fat burning recipes.  Many of the recipes will also include the power foods mentioned in chapter 6.  The recipes are great tasting, easy to prepare, and very healthy.

Chapter 8:  Power Shakes

Get the scoop on top power shakes.  In this chapter the reader will learn many different power shake recipes.  The power shakes are excellent for increasing energy, controlling food cravings, improving metabolism, and muscle tone.  They are also very fast and easy to make. 

Chapter 9:  Metabolism, Friend or Foe?

In this chapter the readers will learn more about their metabolism, and how it functions, so that they can have a better understanding.  Once the reader has all the necessary information about their metabolism, then they will be taught how they can transform their metabolism into a fat burning machine.

Chapter 10:  Thyroid Facts

This chapter will introduce the reader to the functions of the thyroid.  They will also learn how to diagnose their thyroid to make sure that it is healthy and important steps that they should take to insure that their thyroid stays health for life.

Chapter 11:  Top Supplements

The majority of public is very confused about which supplements they should consume in-order to achieve optimum health, fat burning and the best anti-aging results.  Unfortunately when you walk into a health food store today you see shelves loaded with supplements that make great promises, but many of these supplements do not deliver what they promise.  Many people fall victim to these over hyped supplements, sometimes spending hundreds of dollars on products that are useless or even unsafe.  This chapter’s purpose will be to separate fact from fiction, as the reader will learn about the best supplements to include in their daily regime.

Chapter 12:  Just Breath, Move and Stretch

This chapter will cover all the necessary information that an individual new to exercising must know.  In this chapter the reader will learn about:

-          Proper breathing during exercise.

-          Stretching and flexibility.

-          Warming up and cooling down.

-          Choosing the right number of repetitions and sets.

-          When to increase the weight.

-          How long to rest between sets.

-          How much time should be spent on strength training.

-          How much time should be spent on cardiovascular training.

-          How long the body should be allowed to rest between workouts.

Pictures are also included, demonstrating the best stretch moves to do before and after a workout.  There will also be a written description about how to perform each of the stretch moves properly. 

Chapter 13:  Model Body Secrets Workout

In this chapter the reader will learn about cardio and strength training.  They will also learn about the amazing Model Body Secrets workout program.

No matter what all the new exercise trends coming out today say, the fact is that cardio (aerobic exercise) is still the most effective exercise to burn fat. In this chapter the reader will learn:

-          How much cardio they should be doing and at what intensity.

-          How often should they be performing cardio.

-          What time of the day should they be performing cardio.

Over the last couple of years strength training has evolved to become more then just a way to get big biceps and look like Mr. Universe.  Strength training is an important part of the Model Body Secrets program to achieving a great body and optimum health. 

The human body contains more then 430 skeletal muscles, each made up of a bundle of individual muscle fibers.  So how dose one tone and tighten them all?  In this chapter the reader will learn about body sculpting, and the best and most effective body sculpting moves.  There will be pictures demonstrating each move, and a detailed description of how to perform the move properly. 

Chapter 14:  Core Challenge

The core consists of spinal erectors, erectus abdominal muscles, transverse abdominal muscles, oblique abdominal muscles, gluteal muscles, quadriceps, and hamstrings.  It is very important to regularly train the core muscles to achieve a beautiful physique, improve posture and prevent injury to the body when performing daily activates such as lifting boxes or bags of groceries.  In this chapter, the reader will learn about proper conditioning of the core, as well as the many aesthetic and functional benefits of this training.  The chapter will include over 10 of the highly effective core exercises.  There will be pictures demonstrating each exercise, and a detailed description of how to perform the exercise properly.  

Chapter 15:  The Model Body Secrets 8 Week Program

This chapter includes a detailed 8 week long nutrition and workout plan.  The plan is based on the Model Body Secrets workout and nutrition knowledge and principals, that the reader has learned about through the whole book.