| Preface: My Story: From Fat Boy to Fat-Loss Expert | p. ix |
| Philosophy | |
| Setting Goals and Training Your Mind | p. 88 |
| Eat: Nutrition (The 2nd Element) | p. 115 |
| Protein, the Muscle Builder and Metabolic Stimulator | p. 168 |
| Fat-Burning Secrets of the Leanest People in the World | p. 3 |
| Understanding Calories | p. 116 |
| Why Diets Fail and Why This Plan Won't | p. 14 |
| Learn: Mental Training (The 1st Element) | p. 87 |
| Understanding Your Body Type and Customizing Your Plan | p. 29 |
| Good Fats, Bad Fats | p. 152 |
| The L.E.A.N. Plan of Action | |
| Balance Your Macronutrients | p. 135 |
| Establish Your Baseline | p. 51 |
| Measuring Body Composition | p. 53 |
| Tracking Progress: The Feedback Loop System That Won't Let You Fail | p. 69 |
| Clearing Up Carbohydrate Confusion | p. 182 |
| Hydrate Like an Athlete and Burn More Fat | p. 199 |
| The Burn the Fat, Feed the Muscle Meal Planning System | p. 234 |
| Activate: Cardio Training (The 3rd Element) | p. 258 |
| Maximize Your Fat Loss with Cardio Training | p. 259 |
| Burn the Fat, Feed the Muscle Weight Training: The Principles | p. 285 |
| Burn the Fat, Feed the Muscle Weight Training: The Program | p. 304 |
| The Next Level: Advanced Strategies | p. 323 |
| How to Accelerate Your Fat Loss | p. 339 |
| Appendix-Extra Tools | p. 359 |
| Burn the Fat, Feed the Muscle Progress Chart | p. 361 |
| Burn the Fat, Feed the Muscle Goal-Setting Worksheet | p. 362 |
| The Goal-Achieving Formula Checklist | p. 363 |
| Calorie Worksheet | p. 364 |
| Calorie and Macronutrient Quick Reference Charts | p. 367 |
| Grams of Fat Daily Chart | p. 373 |
| Grams of Protein Daily Chart | p. 374 |
| Grams of Carbs Daily Chart | p. 375 |
| Acknowledgments | p. 376 |
| Online Resources | p. 378 |
| Index | p. 379 |
| Breaking Plateaus | p. 324 |
| Nutrient Timing | p. 215 |
| New Body: Weight Training (The 4th Element) | p. 284 |