4X4 Diet Book

The 4 X 4 Diet
by Erin Oprea

Discover the four key foods and the four-minute workouts that will change the way readers look and feel in just four weeks. Celebrity trainer and former marine Erin Oprea?s motto is “lean and clean.” Her unique 4 x 4 diet shows readers how to get clean by reducing the four major hitches in most diets- sugar, starch, sodium, and alcohol. She also tells readers how to get lean, using her 4-minute tabata workouts- 8 repetitions of 20 seconds of high-intensity moves, then 10 seconds of rest. Within four weeks, the average person will be able to reduce bloating and belly fat; gain increased muscle definition in the arms, legs, and stomach; improve cardiovascular endurance; and break sugar and sodium addictions. Complete with meal plans and recipes, the 4 x 4 diet is perfect for anyone looking to streamline their body and lifestyle.

The 4 X 4 Diet
by Erin Oprea, Carrie Underwood

Discover the 4 key foods and the 4-minute workouts that will change the way you look and feel in just 4 weeks.

Celebrity trainer and former marine Erin Oprea’s motto is “lean and clean.” Her unique 4 x 4 diet shows you how to get clean by reducing the 4 major hitches in most diets: sugar, starch, sodium, and alcohol. She also tells you how to get lean, using her 4-minute tabata workouts: 8 repititions of 20 seconds of high-intensity moves, then 10 seconds of rest.

Within 4 weeks, the average person will be able to reduce bloating and belly fat; gain increased muscle definition in the arms, legs, and stomach; improve cardiovascular endurance; and break sugar and sodium addictions. Complete with meal plans and recipes, The 4 x 4 Diet is perfect for anyone looking to streamline your body and lifestyle.


Cardio Core 4×4
by Jay Cardiello, Pete Williams

Change your life without changing your lifestyle with this revolutionary workout that provides the benefits of cardio and strength training in one anytime, anyplace 20-minute program.

We all want to be fit and healthy, but few of us have the time or inclination to log the countless hours in the gym it takes to sculpt a physique on par with the Hollywood elite. Enter Jay Cardiello’s Cardio Core 4×4, which shows you that your body can be your gym.

Cardiello tailored this program for his tight-on-time celebrity clients, but you don’t have to be a celebrity to get these kinds of results. Cardio Core 4×4 provides a program that requires only 20 minutes–which includes both the cardio and core workouts–and it’s equipment-free, enabling readers to train whenever and wherever they can.

Cardiello offers a dynamic approach with a series of specific movements for a well-toned core. His fit tips provide readers with bite-sized takeaways for optimal nutrition and total health. Cardio Core 4×4 is an excuse proof, surefire fitness package.


Coconuts and Kettlebells
by Noelle Tarr, Stefani Ruper

Created by the expert hosts of the popular Well-Fed Women Podcast, a step-by-step food and fitness plan for women, that teaches them how to improve their health by changing the quality—not the quantity—of the food they eat.

To eat your way to better health, you don’t need to limit your calorie intake, or cut out carbs or fat. You don’t need to count “points.” Better health doesn’t come from limits. It comes from focusing on the quality of food that you eat—not the quantity. Instead of limiting your food intake you should be enriching it, argue Noelle Tarr and Stefani Ruper. The popular hosts of the Well-Fed Women Podcast want you to focus on the good things you eat. They want to make sure you get enough food so that your body has the fuel and nourishment it needs to support a healthy, long, and energetic life.

Noelle and Stefani know about eating for health firsthand. They, too, struggled with confusing and frustrating medical conditions, including infertility, digestive issues, acne, polycystic ovarian syndrome, hypothyroidism, and anemia. They discovered that the secret to improving wellness was actually more food: they ditched the diet books, calorie counters, and scales, and started eating their way to health.

In Coconuts and Kettlebells, you’ll eat at least 2,000 calories a day thanks to a delicious selection of dishes that are all gluten-free, grain-free, and paleo. Within those 2,000 calories, setting a minimum intakes of protein, fat, and carbohydrates instead of the usual maximums will ensure that your diet is full of nutrients, while also providing flexibility to enjoy what you’re eating. Noelle and Stefani identify the Big Four foods—grains, dairy, vegetable oils, and refined sugar—that cause the most health problems among women. While many diets require you to eliminate these foods entirely, Coconuts and Kettlebells provides an easy-to-follow step-by-step program to test these foods and determine which you need to cut back on—and which you don’t—to feel better.

To help you discover how your body responds to the Big Four, you’ll choose from two simple 4-week meal plans: one for the Butter Lover (people who tend to feel more satisfied eating higher ratios of fats) and one for the Bread Lover (people who tend to feel more satisfied eating higher ratios of carbs). Each meal plan comes with a weekly shopping list, a guide to kitchen tools and equipment, and instructions on how to batch cook, meal prep, and stock the pantry. In addition, you’ll have access to over 75 gluten-free and paleo-friendly flavor-packed recipes (free of the Big Four foods) for every meal of the day, including:

  • Coconut Chai Latte
  • Kale and Bacon Breakfast Skillet
  • Apple Pie Smoothie
  • Thai Coconut Curry Shrimp
  • Moroccan Lamb Meatballs
  • Shrimp and Cabbage Stir Fry
  • Parsnip and Carrot Fries
  • Mango Jalapeno Salsa
  • Chocolate Cherry Energy Bites
  • Lemon Raspberry Mini Cheesecakes

To go along with the meal plans, Noelle and Stefani also provide three 4-week fitness plans tailored to three experience levels: beginner, intermediate, and advanced. All of the workouts can be done anywhere—at your home or on the road—and take no more than thirty minutes. A comprehensive whole body program to get and keep you healthy inside and out, Coconuts and Kettlebells provides the knowledge and tools you need to heal in a way that is effortless, rewarding, confidence-boosting, and everlasting.

Coconuts and Kettlebells is illustrated with color photos throughout.


Bantam, Ford and Willys-1/4-Ton Reconnaissance Cars
by Robert Notman

The 1/4-ton, 4×4, truck of World War Two started out in the hands of the Infantry and a little company called American Bantam Car Company. Bantam worked with the Army’s Quartermaster Corps to produce the pilot model that was accepted and then fulfilled their initial contract for 70 trucks. During testing of the pilot both Ford and Willys-Overland were invited to check out this new vehicle. The vehicles were studied in great detail. Soon, at their own expense, Ford and Willys-Overland submitted pilots for testing too. This book covers the production prototypes–Bantam BRC-40, Ford GP and the Willys MA.

4-Minute Fit
by Siphiwe Baleka, Jon Wertheim

From Yale-educated truck driver and fitness guru Siphiwe Baleka, a revolutionary metabolism-spiking program for anyone who feels they don’t have enough time, equipment, or money to get in shape and lose those extra pounds.

When Siphiwe Baleka, who had once been a NCAA Division I athlete, began truck driving in 2008, his whole lifestyle changed. Within weeks his metabolism slowed drastically and he gained ten percent of his body weight. He knew he needed to take back control of his health and wellbeing and change the sedentary lifestyle of truck driving—one of the country’s least healthy industries.

Now, Baleka, founder of Fitness Trucking and full-time fitness coach for Prime Inc., one of the nation’s largest trucking companies—and now one of the healthiest—helps thousands of Prime’s long-haul truck drivers, who have also struggled with weight and health problems, with his 13-week nutrition and exercise plan.

Combining step-by-step workouts and advice on healthy eating (even on the go), 4-Minute Fit is a flexible, yet powerful plan that is proven to boost your metabolism, provide results, and help you get rid of those extra pounds and reach your weight loss goals. Baleka’s program is geared not only for those who drive eighteen-wheelers, but also for anyone who travels for work, has a job that involves a lot of sitting, or doesn’t think they have enough time to exercise and eat better. If you’re frustrated by the weight gain that comes from not being active enough due to your job or lifestyle, 4-Minute Fit is the simple new guide that can radically change your life.


The 5-6-7-8 Diet
by Kym Johnson

Three-time Dancing with the Stars’ champion Kym Johnson shows you how to lose weight, get fit, and live an irresistible life.

In conjunction with the launch of her personal fitness and lifestyle brand, Kym Johnson shares her life lessons, nutrition and exercise plans, and entertainment style through anecdotes, recipes, and contributions from her celebrity dance partners and life lessons learned from her mother. With Kym’s 5-6-7-8 plan you will: lose belly fat, firm thighs, shrink cellulite, fuel your libido, boost your mood, restore your sleep, and dance the night away for life!


Tabata Workout Handbook
by Roger Hall

Achieve new levels of fitness in just minutes a day with high intensity interval training (HIIT) workouts…tabata style!

A long-time favorite of athletes looking to reach their peak and stay competitive, high intensity interval training (HIIT) burns body fat with more efficiency than any other method. By pushing your body close to its exercise limits for very brief periods, HIIT achieves real results in improving both cardiovascular and respiratory functions. Requiring less time than any other method of fitness, tabata, a form of HIIT, is now acknowledged to be the single most advantageous form of exercise for any number of fitness goals.

Tabata lets you push your body to its physical limits—getting the results you want while avoiding stress-based injuries and unwanted setbacks. Requiring little to no equipment, tabata is as affordable as it is effective. The Tabata Workout Handbook lets you tailor the intensity of your workout to your starting ability. And since each movement only takes 4 minutes to complete, tabata is perfect for any schedule!

The Tabata Workout Handbook includes:
• Over 100 tabata routines, with endless possible variations
• Weighted tabata workout drills, letting you work tabata into any strength-building program
• Detailed, easy-to-understand exercise descriptions to help you master each tabata movement
• Tips on how to best supplement your existing workout regimen, letting you customize your tabata experience to fit your needs
• Tabata Tracker journal pages to help you keep track of your progress

Whether you’re looking to intensify an existing workout, increase your fitness results, or overcome your personal fitness plateau and reach new heights, The Tabata Workout Handbook shows you how!


Fat Loss Happens on Monday
by Josh Hillis, Dan John

Nearly all diet and workout books are focused on the wrong things: They focus on WHAT instead of HOW. Yet the leanest people focus on how, on their eating habits, not on fad diets. Diets that rely on willpower and discipline fail. The path to results is made up of eleven small, simple, step-by-step habits. Rotating through phases of metabolic workouts, endurance workouts, and strength workouts yields the best fat-loss results. Josh Hillis and Dan John know these habit-based diet and workout hacks, and they teach them well.

Super Shred: The Big Results Diet
by Ian K. Smith, M.D.

The diet that works faster and forever!

SUPER SHRED

Using the same principles—meal spacing, snacking, meal replacement and diet confusion—that made his SHRED a major #1 bestseller—Dr. Ian K. Smith has developed what dieters told him they needed: a quick-acting plan that is safe and easy to follow at home, at work, or on the road.

SUPER SHRED

It’s a program with four week-long cycles:

Foundation, when you’ll eat four meals and three snacks a day, start shedding pounds and set yourself up for success

Accelerate, when you’ll kick it up and speed up weight loss

Shape, the toughest week in the program, and the one that will get your body back by keeping it guessing

Tenacious, a final sprint that cements your improved eating habits and melts off those last stubborn pounds

The SHRED system never leaves you hungry. It’s a completely new way to lose weight, stay slender, and feel fantastic about your body, mind and spirit!

Includes more than 50 all-new recipes for meal replacing smoothies and soups!



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