Yee Man's Scientific Fat Loss Program

My Mom called me fat when I went back to Hong Kong in December 2005. Well, at that time, I was about 78kg at a height of 178cm. That's really not in the obese level but I remember I was at 66kg during my college days and apparently now I do have a tummy...~~;

So when I was back to the States, I decided to lose fat. To do this, I spent many hours to conduct research (primarily based on reading textbooks and relevant research papers, plus some personal conjectures) related to the biochemistry of metabolism as well as the effect of exercises on weight loss. It turned out that I do have 20% body fat. I plan to reduce it to 10% body fat. While I am doing it, I would like to share my findings with you! Happy Fat Loss! :)

If you are a health professional who finds errors in my program, please feel free to let me know at ymc@yahoo.com. Thanks!

Fat Loss

• Introduction
• Diet
• Basic Concepts of Exercise Physiology
• Cardiovascular Exercise
• Weight Training
• Nutrition
• Ketogenic Diet? (Under Construction)
• Miscellaneous Topics (Under Construction)

Textbook References

• [DRI06] DRI, dietary reference intakes: the essential guide to nutrient requirements, Jennifer J. Otten, Jennifer Pitzi Hellwig, Linda D. Meyers, 2006
• [DRI05] Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids, Panel on Macronutrients, Panel on the Definition of Dietary Fiber, Subcommittee on Upper Reference Levels of Nutrients, Subcommittee on Interpretation and Uses of Dietary Reference Intakes, and the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, 2005
• [DRI04] Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate, Panel on Dietary Reference Intakes for Electrolytes and Water, Institute of Medicine, 2004.
• [SEN05] Sports & Exercise Nutrition, Second Edition, William D. McArdle, Frank I. Katch and Victor L. Katch, 2005
• [FM04] Functional Metabolism, Kenneth B. Storey, 2004
• [TEP04] Textbook of Endocrine Physiology, 5th Edition, James E. Griffin, Sergio R. Ojeda, 2004
• [EMP03] Essential Medical Physiology, Leonrd R. Johnson, 2003
• [FB03] Fundamentals of Biomechanics, Duane V. Knudson, 2003
• [NM03] Nutrition and Metabolism, First Edition, Michael J. Gibney, Ian A. MacDonald, and Helen M. Roche, 2003
• [DRI02] Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc, Panel on Micronutrients and the Standing Committee on the Scientific Evaluation fo Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine, 2002
• [N02] Nutrition, 2002 Update, Pual Insel, R. Elaine Turner, and Don Ross, 2002
• [EP01] Exercise Physiology, Fifth Edition, William D. McArdle, Frank I. Katch and Victor L. Katch, 2001
• [DRI00] Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids, Panel on Dietary Antioxidants and Related Compounds, Subcommittees on upper Reference Levels of Nutrients and of Interpretation and Use of Dietary Reference Intakes, and the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine, 2000.
• [AHN00] Advanced Human Nutrition, Robert E.C. Wildman, Denis M. Medeiros, 2000
• [BPAHN00] Biochemical and Physiological Aspects of Human Nutrition, Martha H. Stipanuk, 2000
• [EEP00] Essentials of Exercise Physiology, Third Edition, William D. McArdle, Frank I. Katch and Victor L. Katch, 2000
• [DRI99] Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrtion Board, Institute of Medicine, 1999
• [DRI98] Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Food and Nutriton Board, Institute of Medicine, 1998