1. How to get and stay motivated. Read these chapters every week and you'll have the inner strength and determination to stick to your fitness plan.
2. Nutritional guidance. No matter how hard you train, you'll never reach your goals if you don't change your dietary habits. I learned exactly how to fuel my weight training and aerobic workouts to loose fat and increase muscle.
3. Weight training and aerobic exercise. Both are important and I learned when and how much of each to do to achieve maximum results. John's book taught me how to design my workout around solid bodybuilding principles. Programs are outlined for a 5 month period, but I gained the knowledge to design my own routines.
4. Physiology and Anatomy. Learning how the body worked was fascinating and gave me the knowledge necessary to focus during my workouts.
The book is written in a clear, understandable style. There is ample room in the margins for writing down notes (which I found myself doing quite a bit). The illustrations are very nicely done and the photos of John performing the exercises are excellent.
John could improve the book by including a little more information on stretching. There are also several exercises in his routines that are missing illustrations. Other than that, following John's book has changed my life. I have now lost 40# and look and feel great! No matter where you are in your fitness journey, you will find a wealth of solid, no B.S. information in this book.
This is the best money I spent on fitness!