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Acknowledgements:

Page -vii BOK Team

How to Use This Book:

Page - xiii BOK Journal Page

Part 1 - Welcome To the Machine:

Page - 12 Eat and Run
Page - 14 Enzyme Deficiencies

Part 2 - Food and Eating Habits

Page - 33 Carbohydrates-Simple and Complex
Page - 34 Glycemic Index
Page - 40 Daily Food Requirements
Page - 41 USDA Requirement Tables
Page - 48 Hunger - Thirst in Disguise
Page - 60 My BOK Calorie Calculation
Page - 61 Meal Planning - 5 Places To Start
Page - 68 BOK Six Fuel Groups
Page - 75 The Fat Cocktail and Salt - Sugar Pump
Page - 80 Hidden Calories
Page - 86 Fat Free Turkey - Sugar Free Cookie
Page - 91 Gram and Calorie Conversions
Page - 97 Meal Planning - 5 Places To Start
Page - 100 BOK Ten Essential Tips for Weight Management

Part 3 - Activity and Exercise

Page - 109 Morphological Shapes
Page - 112 Metabolism in Motion
Page - 113 Twitch Muscles
Page - 120 Sarcomeres
Page - 121 Breathing and Exercise
Page - 128 BOK 1,2,3 - A,B,C Exercise Plans
Page - 129 Exercise Guide
Page - 132 Abominable Abdominals
Page - 135 Pyramid and Negative Techniques
Page - 141 Second Wind Myth
Page - 142 Target Heart Rate and Table
Page - 149 Conditioning or Weight Training - Which Comes First?
Page - 151 Exercise Examples
Page - 153 Switch Training Schedules
Page - 156 Calf Stretch

Part 4 - Pulling It All Together

Page - 163 BOK Six Fuel Groups
Page - 163 BOK 1,2,3-A,B,C Exercise Plans
Page - 164 5 Places to Start
Page - 166 BOK Troubles Around the Equator Meal Strategy
Page - 168 BOK Troubles Around the Equator Exercise Strategy
Page - 170 BOK Quick Fix Meal Strategy
Page - 172 BOK Quick Fix Meal Strategy
Page - 173 BMI and Waist Circumference Calculations
Page - 174 Can Love Be Fattening? and Devine Intervention
Page - 176 BOK Obesity Meal Strategy
Page - 178 BOK Obesity Exercise Strategies
Page - 181 BOK Alive, Well... Meal Strategy
Page - 183 BOK Alive, Well... Exercise Strategies
Page - 187 BOK Too Thin Meal Strategy
Page - 188 BOK Too Thin Exercise Strategy

Part 5 - Mind Over Matter

Page - 209 Fatigue and Burning - Lactic Acid Buffer
Page - 213 Fat Lag Time
Page - 214 Do Diets Lower My Metabolism
Page - 220 BOK Journal
Page - 225 Our Bodies Make Drugs
Page - 227 Smarter Drugs
Page - 235 Eating Disorder Information and Support
Page - 242 BOK Journal