TABLE OF CONTENTS

Chapter 01: JIBBA JABBA - page 4
Chapter 02: IN THE BEGINNING - page 6
Chapter 03: FURTHER CONSIDERATION - page 13
Chapter 04: THE QUICK START - page 15
Chapter 05: THE 12 FOOD GROUPS - page 17
Chapter 06: CALORIE COUNTING TIPS - page 45
Chapter 07: MEASUREMENTS THAT MATTER - page 46
Chapter 08: BODY FAT PERCENTAGES - page 48
Chapter 09: WHY SIX MEALS A DAY - page 53
Chapter 10: CARB VS. PROTEIN & FATS - page 59
Chapter 11: PIECING IT ALL TOGETHER - page 63
Chapter 12: WHAT TO EAT AND WHEN - page 74
Chapter 13: DIET SURVIVAL ADVICE - page 79
Chapter 14: DETOXIFICATION - page 87
Chapter 15: TOWARDS SUCCESS - page 96
Chapter 16: FALLING OFF THE WAGON - page 103
Chapter 17: PROGRAM DIFFERENCES - page 107
Chapter 18: CARBS AS ENERGY - page 122
Chapter 19: COMMERCIAL FATS - page 132
Chapter 20: TAKING VITAMINS - page 145
Chapter 21: GLANDULAR THERAPY - page 164
Chapter 22: CHINESE HERBS - page 178
Chapter 23: PROTEIN AND MRP'S - page 189
Chapter 24: DRINKING WATER - page 195
Chapter 25: ARTIFICIAL SWEETENERS - page 199
Chapter 26: ALTERNATIVE HEALTH - page 203
Chapter 27: INTRO TO WORKING OUT - page 217
Chapter 28: 4 PHASES OF TRAINING - page 240
Chapter 29: KNOW HOW AEROBICS - page 255
Chapter 30: STRETCHING - page 263
Chapter 31: SELECTING A HOME GYM - page 268
Chapter 32: CLOSING THOUGHTS - page 276
Chapter 33: BONUS CHAPTERS - page 281

This is where it all begins, with Book One: Exercise & Nutrition: The TRUTH. After learning the basics of the KNOW HOW nutrition and exercise principles, you will be able to form a pattern of healthier eating, create your own menus and a fitness schedule that is right for your lifestyle. You will also be able to steer yourself clear from marketing gimmicks and promises of short term results while using a solution based on sound, realistic, and scientific principles.

This book is the most important lifestyle guide you can own today. Within the first few chapters you will discover almost everything you need to know, and yet there is more. Our exclusive “quick start” will enable you to begin the very first day you have the book.

What dictates results? All it takes is measuring where you are now, and comparing it to where you want to go. Really all that is necessary is a handful of exercises involving a certain level of weight bearing and a balance in your overall intake of food.

The results you experience in muscle building and fat loss using Book One comes from eating MORE not LESS food to speed the metabolism and doing LESS not MORE exercise. This is why using Don Lemmon's KNOW HOW is now one of the hottest “non-diet” and fitness guides in America ! Well, that and because it works!

Don Lemmon is sought after by some of the biggest stars in Hollywood to help them transform their physiques and achieve incredible results in a short time, but this is no crash diet. People would not continue turning to him if good health wasn't also their goal.