Choose your fitness reading path
The Science of Body Transformation is an interactive fitness ebook covering training, nutrition and body composition. Use this guide to find the chapters that match what you want to understand.
Where should I start?
If you are new to the book, read Chapter 1 (The Truth About Fat Loss) free. It introduces the biological principles before you decide whether to buy.
The complete edition costs $29 as a one-time payment. See inclusions and pricing.
Curriculum Stages
Start Here
Chapters 1–8: Energy balance, nutrition fundamentals, beginner routine setup, and execution.
Learn More
Chapters 9–20: Deep dive into biomechanics, deloads, fiber recruitment, and metabolic health.
Understand fat loss and energy balance
Start with the free introduction, then explore body composition, calorie estimates, daily movement and metabolic flexibility.
- The Truth About Fat Loss
Debunking fitness myths and understanding the deep physiology of body composition.
Free chapter · 12 min read - The BMI & Body Composition Paradigm
Why the standard BMI is flawed and how to properly calculate your body fat percentage.
Public summary · full chapter with purchase · 15 min read - Mastering Energy Balance
A massive breakdown of your metabolic engine (BMR, NEAT, TEF, EAT).
Public summary · full chapter with purchase · 18 min read - The Math of Fitness
Calculate your exact calorie and macro targets based on your unique physiology.
Public summary · full chapter with purchase · 15 min read - Cardio Protocols & NEAT
Zone 2 vs HIIT, the interference effect, and why walking is your secret weapon.
Public summary · full chapter with purchase · 16 min read - Fuel Use and Metabolic Health
Carbohydrate vs fat oxidation, insulin sensitivity, and maintaining metabolic health through training.
Public summary · full chapter with purchase · 13 min read - Fasting: Evidence and Limits
Intermittent fasting research, muscle preservation considerations, and practical meal scheduling.
Public summary · full chapter with purchase · 12 min read
Learn muscle-building training
Explore hypertrophy, training structure, exercise mechanics and ways to plan training across a block.
- Hypertrophy & Training Architecture
The science of mechanical tension, metabolic stress, and muscle damage.
Public summary · full chapter with purchase · 18 min read - Advanced Periodization
Breaking plateaus, understanding RIR/RPE, and structuring effective mesocycles.
Public summary · full chapter with purchase · 18 min read - Advanced Muscle Fiber Recruitment
Targeting fast-twitch vs slow-twitch fibers for maximum hypertrophy.
Public summary · full chapter with purchase · 16 min read - The Art of the Deload
Preventing CNS fatigue and overtraining to break through plateaus.
Public summary · full chapter with purchase · 13 min read - Isometric and Eccentric Overload
Advanced training techniques for plateau busting and strength gains.
Public summary · full chapter with purchase · 16 min read - Biomechanics of the Big Three
Perfecting the Squat, Bench, and Deadlift for your specific anatomy.
Public summary · full chapter with purchase · 20 min read
Explore nutrition and recovery
Find chapters on macronutrients, hydration, meal timing, sleep and supplements, with the limits of general guidance in mind.
- The Macronutrient Masterclass
Deep dive into muscle protein synthesis, glycemic index, and essential fatty acids.
Public summary · full chapter with purchase · 20 min read - Recovery, Sleep, & Supplementation
Practical education, individual limits and linked health references.
Public summary · full chapter with purchase · 5 min read - Hydration and Electrolytes for Training
Fluid balance, sodium requirements, sweat rate estimation, and practical workout hydration.
Public summary · full chapter with purchase · 12 min read - Nutrient Timing Strategies
Pre, intra, and post-workout protocols for maximizing recovery.
Public summary · full chapter with purchase · 15 min read - Gut Health and Digestion
The microbiome's role in nutrient absorption and fat loss.
Public summary · full chapter with purchase · 17 min read - Supplement Audit: Evidence vs Marketing
Evidence tiers for sports supplements: creatine, caffeine, protein, electrolytes, and debunked products.
Public summary · full chapter with purchase · 14 min read
Build a consistent fitness routine
Connect the 90-day plan with chapters about cravings, discipline, travel and preparing for a specific event.
- The 90-Day Execution Plan
How to phase your diet, periodize training, and build psychological resilience.
Public summary · full chapter with purchase · 12 min read - Cravings, Eating Patterns and Getting Support
Practical education, individual limits and linked health references.
Public summary · full chapter with purchase · 5 min read - The Psychology of Discipline
Building habits that outlast motivation and creating an unbreakable mindset.
Public summary · full chapter with purchase · 14 min read - Travel and Fitness
Maintaining progress, managing nutrition, and training while on the road.
Public summary · full chapter with purchase · 12 min read - Event Preparation Without Extreme Measures
Managing sodium, water, carbohydrate loading, and glycogen storage safely for photo shoots or events.
Public summary · full chapter with purchase · 13 min read
Put long-term fitness in context
Explore mobility, aging and emerging fitness topics. Chapters discussing injuries, hormones or bloodwork are educational and do not replace clinical care.
- Mobility & Longevity
Training for life. Joint health, mobility vs flexibility, and injury prevention.
Public summary · full chapter with purchase · 15 min read - Hormones, Training and Recovery
Testosterone, cortisol, thyroid, and growth hormone physiology without unscientific booster claims.
Public summary · full chapter with purchase · 15 min read - Injury Management & Working With Clinicians
Tissue healing timelines, relative rest principles, load management, and when to seek qualified medical care.
Public summary · full chapter with purchase · 14 min read - Bloodwork and Health Biomarkers
Understanding standard clinical panels, lipid profiles, hormones, and discussing results with your doctor.
Public summary · full chapter with purchase · 15 min read - Aging and Muscle Preservation
Sarcopenia prevention, joint longevity, and training across decades.
Public summary · full chapter with purchase · 15 min read - The Next Decade of Fitness
Setting long-term goals and maintaining the elite physique for life.
Public summary · full chapter with purchase · 14 min read
Published by GetEbookFitness. Read our editorial standards and contact us with corrections. This material is educational and is not medical advice.