Other Books by Ellington Darden, PhD Nutrition and Athletic Performance How to Lose Body Fat Especially for Women Strength-Training Principles The Athlete’s Guide to Sports Medicine The Nautilus Book The Nautilus Bodybuilding Book The Nautilus Diet The Six-Week Fat-to-Muscle Makeover Hot Hips and Fabulous Thighs High-Intensity Bodybuilding High- Intensity Home Training Soft Steps to a Hard Body Living Longer Stronger Body Defining A Flat Stomach ASAP The Bowflex Body Plan The New Bodybuilding for Old-School Results The New High Intensity Training The Body Fat Breakthrough contents Success Stories Introduction: A Life Saved … A Body Transformed How you too can lose and rebuild Part I TIGHTEN YOUR TUMMY AWARENESS chapter 1: Where Does Beauty Begin? History Has Some Surprising Answers chapter 2: How to Tighten Your Tummy The Five-Part Formula for Success chapter 3: Melt Fat All Day and Night How? Make Some Muscle Part II THE SCIENCE OF FAT LOSS chapter 4: A System for Shrinking Fat Cells Understanding Your Anatomy and the Role of Hormones in Weight Loss chapter 5: The Training Technique for a Tighter Tummy The Science behind the Method chapter 6: Nutrition for Fat Loss Welcome Back Carbohydrates! chapter 7: How Hydration Fuels Fat Loss Drink More Water, Weigh Less Part III BEST TUMMY TIGHTENERS chapter 8: Just Add Walking Sipping and Strolling Will Whittle Your Middle chapter 9: Master the Inner-Ab Vacuum Your Most Valuable Tummy Tightener chapter 10: Exercises for a Flat Belly Lose Fat with a Special Training Plan chapter 11: Snooze to Lose The Importance of Extra Sleep Part IV THE PROGRAM chapter 12: What to Expect After 2 Weeks and 6 Weeks chapter 13: Prepare to Succeed 10 Steps to Take before You Begin chapter 14: The Power-Start Diet Simplify Your Meals in Weeks 1 and 2 for Automatic Success chapter 15: How to Eat for Weeks 3–6 Don’t Stop! There’s More to Eat … and to Lose! chapter 16: For Those Who Want More An Optional Program for Extra Fat Loss Part V MAINTENANCE AND INSPIRATION chapter 17: How to Keep Your New Look Maintaining Your Tighter Tummy chapter 18: Roxanne’s Journal My Journey to a Better Body chapter 19: All Your Questions Answered Specifics to Help You Succeed chapter 20: Best Tips for Success Failproof Your Weight Loss with Secrets from the Tighten Your Tummy Test Panelists Bibliography Acknowledgments The “After Photos” Show The Tighten Your Tummy program transformed their bodies and improved their lives About the Author Success Stories What Women Say after Completing the Tighten Your Tummy Program “25 inches! My waist hasn’t been this small since I was in the sixth grade.” –Brianna Kramer, 23, artist, lost 20 pounds of fat in 6 weeks “For 27 years, I weighed more than 200 pounds. Thanks to the Tighten Your Tummy program, I now weigh 152 pounds. It truly has been a life- changing experience.” —Katie Smith, 60, mother of 4, lost 62 pounds of fat in 18 weeks “I could never do a single pushup, not ever in my entire life. Now I can do 10 consecutive ones. Is it a miracle? No. It’s due to Ellington Darden’s negative-accentuated style of exercise.” —Joan Cortez, 62, retired teacher, lost 26 pounds in 12 weeks “I believe Ellington Darden must understand the science of losing fat and tightening the tummy better than anyone in the world.” —Roxanne Dybevick, 54, artist, lost 15 pounds of fat in 2 weeks “Now I have a curve in my lower back, right above my jeans, that makes me look so much more shapely. Plus, I have found my cheek and collarbones.” —Jennifer MacCallum, 34, mother of 4, lost 34 pounds in 12 weeks “With the stress of everyday life, I so often do not feel in control. Completing the Tighten Your Tummy program has made me feel very much in control of my life … and happy.” —Julie Hill, 64, executive director, lost 18 pounds of fat in 6 weeks “I am fitting into jeans I never thought I would again. My husband tells me how slender I look. I am very pleased.” —Joyce Dorval, 61, real estate broker, lost 20 pounds of fat in 6 weeks “I feel amazing. I love the person I now see in the mirror.” —Laura Morrow, 30, attorney, mother of 2, lost 21 pounds of fat in 6 weeks “As a vegetarian, I had no trouble adapting the Tighten Your Tummy plan. My waistline got smaller with each passing week and my stomach muscles got stronger.” —Sara Smith, 64, monkey caregiver at primate sanctuary, lost 14 total inches from her waist in 2 weeks Comments are from participants in Ellington Darden’s Tighten Your Tummy test program at Gainesville Health & Fitness in 2014. Now, How About YOU?