Ripped Dad: Fit After 45

DISCLAIMER AND TERMS OF USE AGREEMENT
Introduction
1. Mental Preparation: A Long Haul and Not a Short Journey
	Get Rid of the Negativity
	Let Go of Misperceptions
2. Getting Ripped: Exercise Beyond the Basics
	The Importance of Lifting Weights
	Hypertrophy and Muscle Development
	Resistance Training Variables
		Frequency
		Length of Workout
		Load and Number of Repetitions
		Rest Period Between Sets
		Tempo
	The Flow Zone
	Cardio in Weight Loss and Fitness
	High-Intensity Interval Training
	What Is the Ideal Training Program?
	What to Consider in Setting Up a Plan
	The Ripped Dad 12-Week Workout Program
		Phase One Workouts
		Phase Two Workouts
		Phase Three Workouts
	Dad Fitness Opportunities
	Plateaus and Tracking Performance
	Fitness Trackers and Other Helpful Tools
3. Nutrition And Supplements
	Diet Comes First
	Protein
	Diet Options
		Ketogenic Diet
		The Paleolithic Diet
		The Mediterranean Diet
	The Big Picture
	Supplements
		Creatine
		Beta-Alanine (β-Alanine)
		Branched Chain Amino Acids
		Summary on Supplements
4. Motivation for Lifestyle Changes
	Anti-Aging
	Motivation Evolution
Endnotes