Health And Wellness Masterclass | For Coaches, Trainers & Entrepreneurs | Felix Harder | Skillshare

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Health And Wellness Masterclass | For Coaches, Trainers & Entrepreneurs

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

83 Lessons (4h 17m)
    • 1. Course Overview

    • 2. Introduction

    • 3. Roles and responsibiltites of a wellness coach

    • 4. What does it mean to be healthy

    • 5. Meal Planning intro

    • 6. How your food affects your health

    • 7. How the wrong food can hurt your health

    • 8. How to eat for longevity

    • 9. Calories Explained

    • 10. Bodyweight and health

    • 11. Calories & bodyweight

    • 12. Determining Your TDEE

    • 13. Bodyweight ranges

    • 14. Food choices for a longer life

    • 15. Quality protein sources

    • 16. Qualtiy carb sources

    • 17. Qualtiy fat sources

    • 18. How much of each

    • 19. What about the remaining calories

    • 20. Nutrient requirements that change as we age

    • 21. How much water should you drink

    • 22. Vegetables Explained

    • 23. Grains Explained

    • 24. Beans & Legumes Explained

    • 25. Fruits Explained

    • 26. Berries Explained

    • 27. Nuts and seeds Explained

    • 28. Meat Explained

    • 29. Fish & Seafood Explained

    • 30. Common Trends Explained

    • 31. Gluten Free Explained

    • 32. Paleo Explained

    • 33. Low Carb Explained

    • 34. Intermittent Fasting Explained

    • 35. Vegan Explained

    • 36. Keto Explained

    • 37. Client Assessment Intro

    • 38. Client Interview

    • 39. How to set SMART eating goals

    • 40. How to create a meal plan for a client

    • 41. Calculating BMI

    • 42. Determining Your Calorie Needs

    • 43. Breaking Through Bodyweight Stagnation

    • 44. Adjusting Your Meal Plan For Muscle Growth

    • 45. Pre Workout Meal

    • 46. Post Workout Meal

    • 47. What makes up a complete workout plan

    • 48. Cardio intro

    • 49. The different types of cardio

    • 50. Designing a cardio workout

    • 51. How to monitor your heart rate during a workout

    • 52. Cardio vs resistance training

    • 53. Resistance training fundamentals

    • 54. The science behind muscle growth

    • 55. Gym Training vs Bodyweight Training

    • 56. How to design a beginner workout

    • 57. Progressive Overload

    • 58. Flexibility intro

    • 59. Common stretching mistakes

    • 60. Static vs dynamic stretching

    • 61. Daily stretching routine

    • 62. Wellness intro

    • 63. What are habits

    • 64. Why habits matter

    • 65. Habit stacking for better results

    • 66. Choosing the right triggers

    • 67. Write down your sequence

    • 68. The role of stress in motivation

    • 69. The motivation problem

    • 70. How to master willpower

    • 71. 8 steps to building discipline

    • 72. Avoid the what the hell effect

    • 73. Preventing age related memory loss

    • 74. Making your memory age proof

    • 75. Understand and reduce stress

    • 76. Sleeping for a longer life

    • 77. 6 tips to fall asleep faster

    • 78. Coaching tools intro

    • 79. Grow model explained

    • 80. Creating your ideal coaching client persona

    • 81. How to be empathetic as a coach

    • 82. Asking the right questions as a coach

    • 83. How to learn active listening

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About This Class

Learn How To Become A Health And Wellness Coach, Work With Clients And Grow Your Coaching Business

Hi, I'm Felix Harder, certified health coach. My "Health And Wellness Coach Certification" is designed for anyone who wants to coach others about Health, Wellness and Healthy Living.

In this course I will take you through the process of becoming a health expert step by step. You will learn everything you need to know about the fundamentals of good meal plans, training programs and how to design your very own for you or your clients. 

Researching and gathering all the knowledge you need to coach others takes a lot of time, so I created this course as a complete program to teach you everything there is to know about the 3 pillars of holistic health coaching:

- Meal Planning (e.g. healthy eating and workout meal planning)
- Training (e.g. cardio and strength training)
- Mental Health (e.g. reducing stress and building healthy habits)

>>>Here Is What's Inside The Program<<<


Meal Planning Fundamentals

  • Everything You Need To Know About Calories, Protein, Carbs & Fat

  • How To Determine Your Optimal Calorie Intake

  • Energy Metabolism

  • Protein, Carb & Fat Digestion 

Trends Explained:

  • Gluten Free

  • Low Carb

  • Paleo

  • Intermittent Fasting

  • Veganism

  • Keto


  • Strength Training vs Cardio

  • How To Build A Beginner Gym Workout

  • How To Build A Beginner Cardio Workout

  • Progressive Overload

  • How To Monitor Your Heart Rate During A Workout


  • Why Habits Matter

  • How To Build Healthy Habits

  • How To Stack Habits On Top Of Each Other

  • How To Quickly Improve Sleep Quality

  • 6 Tips To Fall Asleep Faster

  • How To Make Your Memory Age Proof


  • The Grow Coaching Model

  • Creating Your Coaching Persona

  • Learn To Listen Correctly

  • How To Ask The Right Questions

  • How To Be More Empathetic


This course will give you all the tools you need to help others achieve their health goals,be it to build muscle, get fit or simply life a more active life. If you want to build up your online coaching business, be it online or in person it’s important you equip yourself with the knowledge of how to correctly work with your students and understanding their painpoints.

The health coaching course and health coaching certification is designed to develop both your personal and professional life. That means it’s not just for professionals but also for beginners who want to improve their own health. You don’t have to have to be a health coach / work in the healthcare field or have any students yet. All you need is an interest in the field to get started.

So If You Want To Coach Others And Make Health Your Career, This Is The Right Course For You

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Course Overview: If you want to become a health and wellness coach and learn everything there is to know about helping others achieve their health goals, then this is the right course for you. Hi, I'm feeling far certified nutritionist, Health coach. In this course, I will take you through the process of becoming one yourself. You'll learn everything you need to know about the three pillars of good health, nutrition, exercise, mindset. Researching and gathering all the knowledge to coach others takes a lot of time. So I created this course as a complete program to teach you everything there is to know about the job. First, you will learn about nutrition, dearie, different diets and how to design weight loss for Fitness Dies. Next we will talk about exercise workout programs that are ideal for general health and a stronger bob. And lastly, I will show you what wellness coaching means and how you can apply it in your coaching business. Along the course, you will learn the roles and responsibilities of a coach coaching tools such as the growth model and smart goal setting, how to assess your clients before working with them, and how to retain clients a long term. This course will give you all the tools you need to help others achieve their Kelkal's. You to look better, eat better or simply living more healthy life. If you want to build a coaching business both online and in person, it's important you equip yourself with the knowledge of how to correctly worked with your clients and understanding their pain points. This course is designed to develop your professional and personal life. That means it's not just for professional coaches, but also for beginners. Want to improve their own health? You don't have to have any students yet, and Sawhney is an interest in health and wellness to get started. The program is made up of multiple downloadable worksheets, evils and other renewable Resource is if you sign up, you get access to all of them so you can study anywhere. And at any time I want to thank you for checking out my course. And if you elect it so far, make sure to watch the preview clips and read the description 2. Introduction: hi and welcome to the course. In this introduction, I want to give you a short of you off what you will learn and how the programme is structured. Part one is the introduction in which we are right now. Not only will you learn about the core structure, but also about the rules and responsibilities of a health coach. Part two will teach you the fundamentals of nutrition theory. This section covers things like calories and nutrients and how they affect our body, meal timing and meal frequency. So when and how often you should eat and how to design diet plans for clients and work with them on the most common dieting goals, like weight loss or muscle growth. Part three is all about exercise. Coach. We will talk about muscle building workouts, cardio and general fitness tests you should do to assess your clients. I also go over how to create a workout for reclined and what should be included depending on their goals. Par four covers wellness. Here. We will focus from the mental aspect of wellness, especially stress reduction and how to create healthy habits. You will learn why habits matter so much in our modern, hectic times and what you and your client conduce you to use them to your advantage. This part is really powerful because it allows them to stop relying on willpower, which means progress will happen on autopilot. And lastly, as part of the program, I will also give you an overview of techniques and tools that you can use in your business to be a better coach. In general, I believe that developing a good relationship with each of your clients is the most important aspect of any coaching business do. This comes easier for some people than others, but don't worry. If you struggle with it, it can definitely be learned. And in the section on coaching tools, we will talk about how toe actively listen to your clients, how to ask the right questions and how to be more empathetic. You will also learn how to use the grow coaching model, which is one of my favorites and super easy to implement, even for beginner coaches. All in all, the course includes over 70 lectures, and as you can see, we have a lot to cover. So I suggest we get started 3. Roles and responsibiltites of a wellness coach: But coming a health and wellness coach is all about helping others adopt healthy and balanced lifestyle. These usually include supporting them in their nutrition, exercise and lifestyle. Since we're facing an epidemic of obesity, diabetes and other lifestyle related diseases, your role as a coach will become even more important in the future. Depending on what, exactly, you focus on their several key responsibilities that you need to be aware. First, you need to be able to coach clients to improve their overall health condition, which means you need a profound knowledge in areas such as nutrition, training methods and exercise routines. You have to understand the most problem health conditions and know how to treat them. Of course, this doesn't mean that have to be a doctor, but simply that you can offer lifestyle solutions, treated clients and help them create healthy routines habits. Examples could be true, suggests exercises, diet plans. Workout routines were other techniques that will help the long term off course. You also need to be a mental coach, so you not only want to teach people but also motivate health and wellness should be your passion and the boys share your passion with others, the more you can impact their lives. The best way of doing this is by designing individual programs for each of your clients. That way, you can tailor each coaching plan to their specific goals and make sure that they don't have to do something they don't like. For example, many people want to lose weight and feel better, but some might only want to change their diet and exercise. Then you have to keep that in mind and shouldn't force your favorite workout on and said, build a custom program for them with dear interests and their preferences later, you should check their progress and make adjustments along the way. Please understand that a good coach has the potential to change lives. If you use your knowledge and expertise correctly, you will not only earn a living, bring what you love but also help others achieve their personal goals. This really can be a dream job 4. What does it mean to be healthy: the word healthy can mean different things to different people. For example, if you're young, your health routine will consist mostly of going to the gym to build muscle or lose fat. But if you're older and focus might shift and you want to avoid many of the common diseases like diabetes or cancer, that's why being healthy really doesn't have one clear definition or a set of rules you have to live by. But there are things most experts agree on that you should have or do in order to be considered healthy. In this video, I want to go over the most important aspect of healthy living. That way you know what to focus on or what to focus your client's energy on if your health and fitness coach So what does it mean to be healthy? Even though we don't have a clear cut answer to this question, a good approach is to create the bonds of physical, mental and emotional elements. The most important aspects here will be your training, diet and mindset. Let's start with your training. Being healthy doesn't mean you have to be a world class athlete, but it means that you're active in some way every day, even though I prefer to have dedicated workouts with a defined timeframe as my physical activity. You can also start small and just walk more or take the stairs instead of the elevator. What's important is not what activity you do, but the fact that you are moving your body in some way or another when you're ready to start working out a little more intensively, such as with weight training, make a schedule and try to stick to it. You don't need to be hitting the gym all day every day. I do weight training three times a week. That's it. Being happy is all about finding something that you love doing that suits your lifestyle and then commit to it for a least a few times a week. The next aspect of good health is your diet. So what you put into your body? I often talk to clients, but think that to eat better, they have to go to the nearest healthy food store and buy every superfood possible. This idea of a healthy diet can often overwhelm people, and they usually think it will cost them a lot of money or that they have to deprive themselves of their favorite foods. That's nonsense. It is possible to eat healthy on a budget with foods from a local supermarket. You don't need to spend thousands of dollars on the latest superfood either. This is especially important to understand if you're young and live on a limited budget. There are countless easy meals you can make with simple fresh fruits, veggies and lean proteins that are easily accessible and peck with nutrients. I talk about meal planning and more detail and other videos, but for now, just keep in mind that this is not rocket signs and anyone can follow a healthy diet. Now that we talked about physical activity and dieting, the third important pillar of health is mental health. Many people have the 1st 2 aspects covered with a good workout or a good meal plan, but forget that they also need to actively work on their mental health. Unfortunately, this isn't a straightforward because there aren't clear cut strategies that will work for everyone. That said, pretty much everyone will benefit from the following two things. Reducing stress and increasing mental well being. And there are proven strategies for both stress reduction really comes down toe, identifying your main sources of stress and either eliminating them or at least managing them in a way that you don't worry about them all day. I have different videos on how to do this, and I suggest you check them out next. Increasing mental well being is all about creating healthy habits that allow you to build positive relationships with others. Take time for yourself and actively relax. Doing this isn't easy in our hectic, modern times, but just like with your diet or workout, you can dedicate certain times of the date where you actively focus on your mental health and try to improve it a tiny bit every day. I don't want to go over specific strategies right now because I will go over this and other videos and more detail, and that's pretty much it. As you can see, a healthy life really comes down to these three aspects. Physical health, mental health and a positive mindset. Work on those three, and it will definitely pay off 5. Meal Planning intro: to start off. I want to teach you the fundamentals of proper dieting. Healthy eating. As you know, a good relationship with food is critical for health and wellness, and there are definitely ways in which you can foster these in your clients. So in this section you will get an overview off what healthy eating needs and what the most important nutrients are. We will also talk about common diet such a paleo vegan, gluten free or Tito and who they're good for and who should avoid. I know that dieting can seem like an extremely complex subject, but if you start with the basics, you will be able to understand the most important concepts pretty quickly. Once you know those who have to apply your knowledge to real life situations and understand what makes a good diet plan or how to create one for your client, we will talk about all that in detail, and I will guide you along the way. Enjoy 6. How your food affects your health: It's no secret that proper nutrition is an extremely important factor in your overall health and longevity in general. The better and more nutritious your food choices, the longer you will live. But to make the right choices, you have to understand what makes food good for you. This is what this section will focus on, helping you make the right food choices and improving your overall diet. Let's first take a look at how the right diet can help you age well. In its most basic form, our diet is meant to deliver the nutrients we need for our bodies to function the way we want it to. At best, we don't just provide these nutrients through the right foods, but also provide them at the right time. For example, protein and carbohydrates are especially helpful before and after you exercise. The quality of a diet is classified along the lines of macronutrients and micronutrients. Macronutrients are those nutrients the body needs and relatively large amounts. They include protein for building and repairing tissue, dietary fed for hormone production, among other functions and carbohydrates as a quick source of energy. Micronutrients are those nutrients that the body also needs but in smaller quantities. These include vitamins and minerals, for example. In addition to these two main nutrient categories, some foods have additional properties that promote extra health benefits and will support your well being. These properties can include one or more of the following antioxidants. Antioxidants are important for fighting free radicals that result from oxidation, which can cost diseases and damage cells in your body. Oxidation, which is the loss of electrons and atoms, happens at a faster speed as we h. This also increases the risk associated with free radicals. Therefore, getting enough antioxidants is especially important. The older we get. While antioxidants can be found in many foods, those that are high in vitamin A, C E, or beta carotene, selenium and like hoping are especially rich in them. Bio flavonoids. Bio flavonoids are what makes some fruits and vegetables so brightly colored. These pigments are also found in red wine and are a special class off antioxidants necessary for vitamin C absorption. They have anti inflammatory properties and can also strengthen the blood vessels. Army get three and omega six fatty assets. Both are two types of essential fats, fatty fish, eggs, walnuts and some oils like flaxseed oils, are high in Omega three and Omega six. Several studies suggest that they can protect against heart disease by lowering trackless right blood levels while also improving brain function and mental health. Probiotics, you probably know probiotics as microorganisms that improve and benefit your G I tract, along with other benefits. Pre immune system. This is because probiotics eight and balancing the flora found in your digestive system, making it easier to absorb nutrients while also decreasing the number of bad bacteria and lastly probiotics similar to probiotics. Probiotics also help Palin's flora and the G I tract, while also increasing calcium absorption, their phone and whole grains, bananas, honey, onions and artichokes. 7. How the wrong food can hurt your health: Now that we've talked so much about how the right nutrition can help improve your health, let's look at how bad nutrition can hurt your help. What you have to keep in mind is that the effects of a bad diet will creep up a new slowly . That means that while you can probably eat poorly for a few months, or sometimes a few years without feeling immediate consequences, besides, maybe some waking eventually you will see your healthy teary it much faster than normal. The following diseases are all directly linked to poor food choices. First, heart disease Heart disease is the nation's number one killer. For both men and women, most heart diseases are triggered by several factors working together, like high blood pressure, high cholesterol, diabetes, obesity and in activity. All these factors can be improved by lifestyle changes, especially by improving your diet next diabetes. Although the genes you inherit may influence the likelihood of you getting Type two diabetes, the disease is also considered a lifestyle disease because it can be avoided or at least kept in check through monitoring your weight, nutrition and exercise. Vice versa at that diet will inevitably increase your chances of suffering from diabetes, even if you have been blessed with good genetics. One study found that just by losing 5 to 7% of body weight while also following a more balanced diet, people with pre diabetes were able to prevent or delay the onset off the disease. High blood pressure High blood pressure can lead to heart attacks, stroke, heart failure or kidney failure. It is often caused by buildup in your arteries that can enlarging and harden over time to form plaque. Plaques difference the arteries and narrows the passages through them. As a result, blood pressure rises more balance died with a focus on healthy fats. Vegetables and fruits can often reduce high blood pressure and the risk associated with it high cholesterol, While some cholesterol is needed for the formation of cell membranes, some hormones and vitamin D, a relative increase in L E L toe HDL cholesterol is often linked to health problems. Unfortunately, the traditional Western diet does exactly that and often leads to a less than optimal LDL to HDL cholesterol ratio and therefore can become problematic osteoporosis. The older we get, the weaker our bones become. In fact, about half of the women over 50 and 1/4 of men of the same age have osteoporosis. An important mineral in the fight against osteoporosis is calcium, which can be obtained from dairy products and leafy green vegetables. One problem is, though, that accounts and efficiency will creep up on you. And so it's very difficult to detect. Make sure to include these foods in your diet or to supplement calcium if you believe that your risk of a calcium deficiency and lastly cancer a healthy and balanced diet is extremely important in the prevention of cancer. Estimates go as far as to say that up to 30% of cancers in developed countries can be linked to poor nutrition, obesity and a lack of exercise. While we still cannot pinpoint one exact cause of the disease, it makes sense to stay fit and healthy to decrease all the risk factors 8. How to eat for longevity: eating correctly will definitely improve your chances of living a longer and better life. But the $1 million question is what does the right diet look like, especially in regards to longevity? In the following lessons, I want to give you a short overview of the two most important aspect of your ideal diet, calorie intake and food choices. Calorie intake is fairly straightforward. You want to consume enough calories to have plenty of energy for your daily tests and activities, while not consuming too many calories to gain excess body fat. Food choices are a little more difficult because the right from choices will depend on your individual health goals and preferences. After all, the best diet is still the one you stick to. Nevertheless, in the context of increasing your life expectancy and decreasing the risks of certain diseases, there are food choices better suited for this purpose than others. We will talk about them in quite some detail, so you understand how they work and how you can include them in your diet. Most important, here are the foods that will keep your heart healthy, your brain healthy while also benefitting your muscles and bones. Lastly, I will also talk about certain supplements that might help increase your life expectancy. Well, we have yet to find the magic pill that makes us live forever. Some supplements seem to have a positive effect on life expectancy. Let's get started. 9. Calories Explained: like I said in the last lesson. The single most important variable and determining diet success is your calorie balance from scientific standpoint. Whether you gain weight or lose weight is determined by the first law of thermodynamics, which states that energy cannot be created or destroyed. It can only be transformed from one type to another. Now, I don't want to turn this into a physics lesson. But when applied to dieting, the first law of thermodynamics states that your body weight is dependent on Lee on the difference between the amount of calories that you consume versus the amount of calories that you burn, which is known as your calorie balance. Before we go into the different forms of calorie balances, let's first talk about what a calorie actually is. A calorie is the amount of energy needed to raise the temperature of one leader of water by one degree Celsius, so that means a calorie is a form of energy measurement. When you eat your food, you're consuming the energy that is stored within the food. Your body then uses this energy to produce movement and keep your organism alive. Alternatively, if not all energy is used right away. It can also be stored for later use. Some energy can be stored in the muscles and liver as glycogen, but these stores Philip pretty quickly, so your body will then store any additional calories in the form of body fit back to calorie balance. There were three different states of calorie balances and you could only be in one state at a time. The first is a negative calorie balance. This, of course, when someone burns more calories than he or she consumes here, your body needs more calories to produce energy for your daily functions that it gets from your food. That means it makes up the difference by burning stored energy, meaning you will lose weight because the necessary energy will come from the breakdown of body tissue and negative calorie balance always results in weight loss. The second state is a neutral calorie balance. Here, a person's intake of calories is the same as the expenditure of activities and body processes. This means that all the calories you consume will be used for some form of body process, and your weight will remain stable now, of course, calorie intakes and activities on any given day are not going to be exactly 100% the same, but over the course of weeks and months and neutral calorie balance is quite possible. If your weight hasn't changed over the last few months, your calorie balance is almost always neutral. The third and last state is a positive calorie balance here, more energy is consumed through food and is being burned to produce body processes or movement. As I explained before in this case, the extra calories are stored. Is either glycogen and the muscle and liver or as fat. Okay, so now that you know the fundamentals behind calorie balances, let's see how all this dry theory can help us with actual real life dieting. What you need to understand is that your calorie balance will determine how much muscle you can gain and how much fed you can lose over any period of time. Why? Because calories are literally the building blocks of body tissue. If you want to build more muscles, you not only need to train, but you also need to provide your body with the necessary raw materials to form muscle cells. On the other hand, if you want to burn fat. You have to make sure that not enough calories are shuttled into fat cells to keep in the same size. I explained both processes in more detail in the muscle building and fat loss formula. 10. Bodyweight and health: As you can imagine, calories, impact our body weight and our body weight impacts. Our health calories are literally the building blocks and energy needed to keep our body alive. One of the best documented findings throughout the history of nutrition research is that your calorie balance is the Onley determining factor off your long term body weight. This means if we exclude changes in water retention and other short term factors, how much you eat will determine what you wait. In fact, body weight and calorie intake have a new 1 to 1 relationship, which is why it's so important to watch them watching. Calories doesn't always mean that you have to track them, though, but it does mean that you should be able to estimate your daily calorie needs and know how to meet them. The truth is that you can eat on Lee healthy foods, time your meals perfectly and take the best supplements, but still gain weight if you don't control your calorie intake. So if you want to lose weight, you have to have a calorie deficit in place before anything else. Vice versa. If you want to gain weight, you have to have a calorie surplus in place before anything else. With this in mind, let's take a look at the relationship between body weight and health. Obviously, if over a long period of time you don't provide your body with sufficient calories and energy, you will see a decrease in overall health due to the close relationship between calories and body weight. You can estimate if you're getting enough energy simply by looking at your weight. If it falls within the range of healthy ways for your height and age, you're probably getting enough energy and calories for ideal health. If, however, you fall under or over the ideal range, chances are that your health is or will be compromised in the future in terms of proportion . Toe other aspect of your diet More than half of the total health effect of your dad will come down to body weight and therefore calories. Let's see what happens when you're under or overweight. So first, the relationship between low body weight and health. If you don't supply your body with sufficient calories, your weight will eventually decrease to a point where your health will begin to suffer Now , even though the logical endpoint of this would be starvation. Your health begins to suffer long before being underway for too long will deprive your body off the building blocks and energy needed to maintain your immune system, which is why underweight people are more prone to infections and diseases. He will get sick more often and recover more slowly. Another problem is that calories are needed to maintain bone and muscle mass, which will also suffer in a low calorie environment. This leads to fatigue and high risk of fractures. This is especially true for the elderly, which are already at high risk of bone conditions. Sports performance will also suffer as your body will not be able to activate as much muscle tissue as it potentially could put together. This means there is such a thing as being too skinny. Now, what about the other extreme high body weight and health? Unfortunately, in most developed countries, the number of overweight people is increasing, along with health risks associated with excess body weight. The reason for this is not always the weight per se, but the excess body fed, which impinges health. First of all, a large amount of body fat literally weighs down the body and wears down knees and other joints more quickly. Larger tissue masses also require more blood to be pumped through them, which leads to high blood pressure and higher risk of heart problems. Also, body Fed stores secrete hormones, which negatively affect your health. This usually happens because they raise bad LDL cholesterol levels and lower good HDL cholesterol levels. Now, at this point, I could tell you about the other health risks associated with obesity. But let's talk about some good news instead. Being outside the healthy weight range does not automatically lead to terrible health. Why? Because the affect your body weight has on your health will also be influenced by time. Generally, how long you have been overweight effects. How much long term health damage will occur if you've been overweight for a year or only a few months, and plan on going back to a healthy weight than long term effects will be minimal if not non existent. If, however, you've been overweight all your life and don't plan on changing anything, your health will definitely deteriorate much faster. The mama, also how much you fall outside the healthy range matters as well. A few pounds more than normal aren't as much of a problem than, let's say, 50 or maybe £100 more than the momma wait. 11. Calories & bodyweight: now that we covered the general effects of calories and body weight on health. What conclusions can we draw from this for our diet plan? First of all, this means that the main objective of your diet should be to reach a healthy weight. I will tell you what exactly this means later in the course, but for now we can say that since our body weight is such an important factor in our health , the primary role of your diet should be body weight optimization. This means if you do nothing for your diet other than watching your weight and staying within the healthy weight range, you will still enjoy tremendous health benefits. I know it sounds unfair, but those folks we'd all kinds of junk food at irregular times can still be fairly healthy as long as they watch their weight off course. Not as healthy as someone who also eats quality fruits, but we will get there in a bit. Another important implication is that if all you could do to improve your diet was changing , one thing you would want to adjust your calories to an amount that would get you to await within the healthy range. So if you're overweight, simply eating less or becoming more active would bring you the biggest advantage over any possible change in your diet. I know this sounds almost too good to be true because everyone will tell you that what you eat is important, and it is. But even more important is how much you eat and how it affects your body with to give you a drastic example. Even if you got everything else about your calories, right, the benefit would still be smaller than if you only got your calories right? A. Really good example of this is the Twinkie diet, which I will talk about in the next lesson. 12. Determining Your TDEE: remember how your calorie balance is the number one determinant of your diet success, and that there are three different states of calorie balances negative, positive and neutral. Of course, to reach any of the three states, you will have to know how many calories your body expands every day. There are several different equations and strategies you can use to calculate this value. Some of them are more or less accurate and more or less difficult than others. I will now show you the easiest and most straightforward way, which is to calculate your TV. You're TD describes your total daily energy expenditure, which is the number of calories that your body burns in one day. It is calculated by estimating how many calories you're burning while resting, called the basal metabolic rate, or BMR, and adding a certain number of calories on top, depending on how often you exercise. If you were to consume roughly the same amount of calories as your TV, you would be in a neutral calorie balance. If you consume more calories than your TV would be in a positive calorie balance, And if you consume fewer calories than your TV, you would be in a negative calorie balance. The simplest method of calculating your TV is by using an online calculator such as the one I linked in the bonus lecture. It will ask you for your age, weight, height and weekly exercise, while the result will not be 100% accurate. Since we all have different metabolisms and be a Mars, it will give you a good idea of how many calories you need to consume in order to maintain your current weight. If this is not exact enough for you or you feel the value got from the online calculator is a little off. You want to do the following. Use the estimated TD value and consume around this number of calories every day. Next, weigh yourself twice a week and monitor changes in your weight if you're losing weight, the estimated TD value was too low and you should increase it by around 100 calories. If you're gaining with the estimated TD value was too high and you should decrease it by 100 calories. Continue the strategy until you wait stagnates, which is the point where you found your true TD to make things easier for you. Let's take the example of a man weighs £180 is six foot or 180 centimeters tall and 25 years old. If we assume that he trains 3 to 4 times a week at high intensity, his TD will lie anywhere between 504,700 calories per day. You would then start with one of the two values and died accordingly for about 10 days to two weeks. If, after this period you see you're gaining weight, you will have to decrease your initial calorie value. And if you're losing weight, increase it now. Keep in mind that this value will be a lot lower if you don't or only rarely exercise. A £180.6 foot man that doesn't exercise has a TD of around 2000 to 2200 calories. This is almost 500 calories less per day. Getting such a difference, right? Can make or break your diet as you will see in the next list. 13. Bodyweight ranges: Now that you know how to calculate the number of calories you need to maintain your weight , let's take a look at what the right rate would be for your height. If you wait faults within this range for your height, it is generally regarded as healthy. Now this doesn't mean gaining or losing weight will have no impact off course. No one is perfect, and there's always something we can improve. But it simply means that any changes and effects to your health will be minor. Therefore, if you fall within this range, you should pay more attention to the diet improvements I will talk about later in the course, like eating the right foods and getting enough minerals and vitamins. However, if you're outside this range losing weight if you're overweight and gaining weight, if you're underweight, will have a pretty substantial effect on your health and should therefore be prioritized. No, of course, this table is not to be taken as the gold standard and medicine because it doesn't take into account your age, muscle mass and level of physical activity. Genetics and the light can also not be taken into account here for obvious reasons, so always keep in mind that these figures are estimates and should be treated as such. You earned automatically unhealthy if you're outside your weight range and automatically healthy if you're within. But what we can say is that based on the available data, the likelihood of health is higher within and lower outside, and the further you are away from it, the higher the chances off poor health. 14. Food choices for a longer life: like I said before, Eating the right foods is the second important variable in your diet. Now, even though many fitness and die cores a quick to tell you to eat certain foods for optimal health or avoiding others because they will drastically hurt your health, individual food choices are generally not what will make your diet a healthy one. We always have to look at the complete picture and the diet as a whole to see if it's healthy or not. In fact, study after study has shown that you can eat foods that are regarded as less healthy, like chocolate bars or chips. If you don't do it in excess, and if the rest of you that consists of quality unprocessed fruits. That's why in this section I will give you a range of foods to choose from. That should make up most of your diet, so around 80 to 90% if you stick to these and keep your calories and check you can fill the rest of your diet with whatever you like. Sounds pretty awesome, right? The food's we're going to talk about are split according to their macronutrients, so protein carbs and fats most people should focus on these foods and make the changes. I'm about to tell you first before committing to a super complicated diet and also before spending hundreds of dollars on diet gimmicks or overpriced supplements. Okay, so for the average dietary situation in the modern world, most people will benefit from the following changes. Getting the majority of their protein from complete or complement terry protein sources born with these are later getting the majority of their carbs from mostly whole grains, fruits and vegetables, getting the majority of their feds from sources of unsaturated fats and consuming mostly foods high in vitamins and minerals. These air four simple rules that will improve your diet so much that will pretty much automatically become healthy. 15. Quality protein sources: after you have set up your meal structure, you will probably ask yourself what foods are the best sources of protein carbs and fats to include in your diet? I already gave some examples and previous lessons, but to give you some inspiration here, even more ideas. Let's start with protein. High protein foods and the Darien X category include Greek yogurt, cottage cheese, Swiss cheese, eggs, of course, milk and way protein. High protein needs include lead cut steak, ground beef, pork chops, chicken breast and turkey breasts. High protein seafood includes tuna, halibut, Salman and chill Appia. High protein can foods can include anchovies, corned beef, sardines and beans. And high quality is next To go can be jerky. Peanut butter. We're nuts. For example. Hi porting, vegetarian and vegan sources can be beans, chickpeas, nuts and nut butters. Tofel Chia seeds and Leaf agrees 16. Qualtiy carb sources: As for quality carbohydrates, the best sources are unprocessed whole foods like fresh fruit, legumes, whole grains and many vegetables. These foods also contain fibre, vitamins, minerals and antioxidants. Foods made with refined grains have fewer of these nutrients and foods loaded with editors , usually at access calories. Hi carpe whole grain sources can be whole grain bread, whole grain pasta and whole grain cereal with no sugar. Of course, high carb fruits include bananas, mangoes, apples, oranges and pears. Hard card wounds include beings, peace and lentils. Other sources that I haven't mentioned but are also good include sweet potatoes and normal potatoes, brown rice and normal rice, Canoa old meal and two ts. 17. Qualtiy fat sources: consuming quality fed can actually be pretty easy and delicious at the same time. You're a few high fat foods that are incredibly healthy and nutritious. Sources of unsaturated fats include avocados, salman olives and olive oil, nuts and nut butters when they're not highly processed flaxseeds, tuna, dark chocolate and son floor seats. Sources of saturated but healthy feds include whole eggs, high quality meat, full fat milk and chicken breast. Now, sources of transfats or feds that you want to limit and avoid include pizza, hot docks, hamburgers and basically any type of fried were fast food. 18. How much of each: now that I taught you which foods to eat as your protein cart and fed sources. You probably also want to know how much of each the ratio of these three macronutrients in your diet is called your macro split. A proper macro split is important because depending on your goal, you will need more of one macronutrients than you will of the other. So let's start with the most important macronutrients protein. How much protein do you need to ensure long term? We know that everyone needs some protein, but how much is enough? This question is tricky because it raises another one enough for what? And my fitness and muscle bleeding courses. I usually recommend fairly high protein diets to ensure optimal muscle growth. For them, a range of 0.821 gram per pound of body weight per day would be optimal. But this course is targeted more to the average person that might be active, but with a smaller focus on building muscle. So in this case, your protein needs are a lot lower here. A minimum of around 0.3 grams of protein per pound of body weight per day should be maintained. But since this value only translates to around 40 to 50 grams of protein a day for most people, it shouldn't be a problem for you to meet again. This is only the complete minimum amount, and going over it is not a problem. In fact, I recommend shooting for a slightly higher value, even if you aren't looking to build muscle because of the benefits of high protein diets in regards to weight loss and, say tidy, somewhere around 0.5 to 0.7 grams per pound of body weight per day would probably be a good value. This is especially true if you're a vegan or vegetarian, because plant based proteins are generally digested, less efficient, meaning your body will be able to absorb less protein from the same amount of food if it comes from plants instead of animal products. No, what about fits? In order to maintain your general health and fitness, you only need around 0.3 grams per pound of fat free mass per day. Here, fat free mass is everything in your body that isn't fat, so water, muscle or bone mass. This value translates to roughly 15 to 20% of your daily calories for most people and is a target value that you should not undercut. Can you go higher or even a lot higher with your fat intake? It depends. Trans fats are definitely a health risk in excess, and saturated fats should also be watched. However, if you follow a diet high in mono unsaturated fats, there is no reason for you to worry about it's health effects. In fact, the traditional Mediterranean diet illustrates the health benefits off Mona and saturated fats, even when they're consumed in large quantities. So these sources include olive oil or avocados, for example, and lastly, carps. In theory, carbs are not essential for our survival. This means there exists no minimum carp and take you need to consume every day. However, eating carps does come with quite a few benefits when done right. Like I said before, carbs are the most efficient source of energy and food and therefore great for physical exercise. This is why I recommend a fairly high carb died in my Maas Ability and fitness courses. Next, the fiber found in many forms of carbohydrates, like whole grains, fruits and vegetables, eats in the digestion of other foods and keeps your G I tract healthy off course. In addition, these fruits and vegetables also come loaded with vitamins and minerals. Therefore, as long as you stick to quality carbs, it does make sense to consume a minimum intake of around 0.3 grams of carbs per pound of body weight per day. Like quality fits going over. This value is also not a problem again, as long as you stick to quality complex carbs. Don't overeat on simple sugars and candy. Those will definitely hurt your health and can lead to weight gain because of the high amount of calories. 19. What about the remaining calories: Now that we talked about the minimum for each macro nutrient, you might be wondering what to do with the remaining calories. Most likely, you will have some calories left, even if you already fill your minimum requirement off protein carbs and fat with what do you feel the rest of your calories? The answer is with pretty much whatever you like, as long as the calories come from quality sources sounds too good to be true. But it is, we know, from studies done on all kinds of diets, from low carb to paleo toe Atkins that you can live a healthy life on a lot of different macro splits as long as you meteor daily minimal intakes of the three macronutrients and as long as the majority of your foods are quality on process waas. That being said, if you want to build muscle or are physically active, a higher protein and carbs and take makes sense because muscle growth requires a lot of protein, and carbs are the best fuel for your workouts. If you want to learn more about the nuances of muscle building and or fat loss diets, check out my other courses on these subjects 20. Nutrient requirements that change as we age: as we get older, some nutritional needs change. The aging process impacts the body's ability to absorb certain nutrients off which I want to present you. The most important ones now first is calcium, and this girl's especially for women, where moral changes after the menopause can decrease calcium absorption while increasing the loss of calcium through the kidneys. This also increases the risk of calcium deficiencies, especially if you're electoral is intolerant or have a low intake of dairy products. The general, already I for healthy adults is about 1000 milligrams of calcium a day. But as we get older, this can increase to around 1200 milligrams, especially after you turned 50. So make sure you eat enough healthy foods high in calcium like dairy products, or even consider supplementing if necessary. Next is iron iron is vital in carrying oxygen to your cells, but iron deficiencies are pretty common, especially in women, because they was earned during menstruation. Therefore, women are generally recommended to get around double the iron of men or around 18 to 20 milligrams instead of only 8 to 10 milligrams. Good sources of iron, our beef and chicken, nuts, vegetables grains and fortified cereals. Also, as a side note, vitamin C helps you absorb more iron from plant based foods, so be sure to include foods with vitamin C, such a Citrus fruits, greens and tomatoes in the same meal as planned sources of iron. Another side note. If you supplement, don't go crazy as iron can accumulate in the body and be toxic and extremely high doses. Over time, iron builds up in body tissues and because the normal body can't increase iron excretion, the absorbed iron can damage organs like the liver and heart. But if you stick to the doses I outlined before, you will be fine. 21. How much water should you drink: Okay, So after talking about all these vitamins and minerals, you may have noticed that I left out something very important. Until now, water intake is vitally important for optimizing health and performance. The bottom line is that if you're currently not drinking enough water, you're going to notice several immediate benefits by increasing intake to optimal levels. So in this lesson, I want to teach you how much water you need exactly and what kind of water you should be consuming. As you probably know, water comprises over 60% of your total body weight, and every part of your body requires water. For example, water is a vital part of your body's detoxification systems. It's used to digest foods and shuttle nutrition's to its cells. It's needed to keep your eyes, nose and throat moist. It keeps our joints lubricated and supple, which is vital for preserving joint health and brain cells. Required a delicate balance of water and other chemicals to function properly. So it's obvious that staying hydrated is important and dehydration will slow you down both mentally and physically know how much water should you actually drink them to stay hydrated . Interestingly, the question should really be how much you eat and drink, because many foods, such as fruits and vegetables, contain significant amounts of water. For example, research shows that in the United States, about 20% off our water and take comes from the food we'd with this in mind. How much water should you be drinking every day? You have most likely heard the traditional recommendation off a glass of water per day. But the problem is that optimal water intake will differ depending on your weight and activity level. This is why the institute from medicine actually recommends relate thirst. Be your guide. I know this sounds really big, but our bodies are actually very good at recognizing dehydration, and once this happens, you will feel thirsty. Now you probably still prefer a specific value that you can target just to make things a little more tangible. A good target value is about 2.7 leaders or 3/4 of a gallon of water for women per day and 3.7 leaders or a gallon for men per day. So this should be your baseline to shoot for every day. No, If you're like me and exercise regularly, then off course, you need to add some additional water to the baseline simply because you sweat more than the average person. A good recommendation is to add around one leader per hour of exercise to make up for the additional sweating. Okay, now that you know how much water you need, the next question is, what kind of water should you be drinking? This will heavily depend on where you live in the world. In developed countries, tap water is usually fine, but research has shown that even there it can sometimes be contaminated with all kinds of pollutants, like bacteria and heavy metals. Many people know this and drink bottled water instead. But the problem is that bottled water, especially when it comes from plastic bottles, also contains quite a few chemicals, mostly from the plastic leaking into the water. Also, bottled water can be quite expensive when you drink a lot of it. So what's the solution? Children tap water. Home water filters are getting better and cheaper by the year. The key to judging them is the amount of dissolved solids they leave in the water, which can be measured in terms of parts per millions to use them. You simply put water in the top container of the filter, which then slowly passes through the filtration mechanism and comes up pretty much chemical free. A good water filter will produce clean water for many months before needing a change of filters, so drop about this lesson to make sure you get enough water. Let thirst Beer Guide and shoot for 2.7 leaders if you're women and 3.7 if you're a man. If you exercise regularly, drink around one leader per hour of exercise on top of that. And if you're concerned with chemicals in the water who water filters are a great way to get rid of them without spending too much money. 22. Vegetables Explained: when setting up a healthy diet. There are foods that are optional that you can but don't have to include, and then there are essential foods that have to be included. Vegetables are essential, and you will see them included in any healthy diet around the world. The main benefit of vegetables is that they're packed with vitamins and minerals while still being low in calories, which will keep your weight under control while also promoting healthy hair and skin. Also, vegetables have no cholesterol. Getting enough of them will benefit not only your immune system but also your digestive and skeletal system, cardiovascular health and blood pressure. Also, vegetables have high levels of antioxidants that can even keep the growth of cancer cells and check. This is especially the case for cruciferous vegetables like broccoli. What's even better is that these antioxidants will also boost your immunity and help you fight of infections and diseases, especially leafy Green vegetables like spinach, are high in coincident and nutrient that X anti inflammatory while also helping with allergies. Green, orange and yellow vegetables are especially full of calcium, iron, potassium and magnesium, all minerals that many people, especially athletes, are deficient in next. We need to talk about dietary fiber and vegetables. Fiber is nature's broom, and it is extremely important for proper digestion Besides the benefit of an efficient bowel. High fibre foods are also linked to reduce risks of stroke, hypertension and heart disease. Fiber comes in two sorts. Soluble and insoluble, which are both found and most vegetables. The soluble fiber becomes sort of a jail in the G. I tract and slows digestion while helping to lower cholesterol and blood glucose. The insoluble fibre, on the other hand, doesn't change at all but makes waste heavier and softer, preventing constipation. This is why it's so important that you get your daily dose of fiber with the vegetables being a great option for that. Also due to its volume, fiber helps when wanting to lose weight, because it literally makes you feel fuller faster without contributing to your calorie balance. When we look at cancer prevention, Chris affairs vegetables like cauliflower, broccoli and cabbage have high amounts of windows, which help protect the body against different types of cancer, like breast cancer, skin cancer and colon cancer. Another benefit is the protein and amino acid content in certain vegetables, while animal proteins are generally seen as better absorbed and more complete and regards to essential amino acids combining different vegetables with other plant based foods can also give you similar results. A common examples are beans with rice for spinach. Getting these combinations right is especially important for vegans and vegetarians that completely abstained from animal foods, and lastly, vegetables naturally have higher levels of water. This makes them more of a luminous, while still being low in fat and calories. It is very difficult to overeat on vegetables, which is why they're great for fat loss diets. Also, the more you consume vegetables, the more the water you taken will help you flesh out waste products and toxins. 23. Grains Explained: graze air somewhat controversial in the health and fitness community, even though humans have consumed them for centuries. Some diets, like the paleo diet, claimed that eating grains is bad for your health now. This claim is definitely true for refined grains that are found in all types of junk and processed fruits. Here, studies have linked them to health problems like obesity, inflammation and less than optimal blood sugar levels. That doesn't mean, though, that we should vilify all grades. Unlike refined grains, whole grains have all of the parts of the original colonel called the brand the germ and the inner sperm. This is why they are a completely different story. Whole grain show legitimate health benefits like Real Orvis of diabetes, lower blood pressure and better cardiovascular health. First of all, whole grains are packed with fiber. Like most vegetables, whole grains contain two types soluble and insoluble, which are both beneficial to your digestion and overall health. For example, half a cup off Uncle Brown rice will get you around 5.5 grams of fiber, which is 1/5 of your daily requirement at the whole grain options high in fiber and oats, barley and bolder. Next, whole grains can help lower cholesterol and triglycerides, which will help improve your cardiovascular health. Studies have found that those who eat 2 to 3 servings of whole grand products per day are a lot less likely. So around 30% to have heart attacks when compared to people who consume little to no whole grain products due to their high fiber content. Whole grains are also great for maintaining your weight. Just as with vegetables, they're fairly well luminess, while being low in calories, a combination that will make you feel fuller faster without adding to your calorie balance . And lastly, since whole grains are comprised of complex carbohydrates that take more time to be digested and broken down, they keep your blood glucose from spiking like in the case of more simple carbs like chocolate, this reduces your risk of Type two diabetes and keep your full for longer. In fact, studies have shown that people who regularly eat whole grains are 1/3 less likely to get diabetes than people who ate little to no whole grain products. To wrap up this video, I need to say that while whole grains are healthy for most people, certain people should be cautious. This goes especially for those with celiac disease and gluten sensitivity. Gluten is a type of protein that is present and we'd barley. And why? To which some people are sensitive or even allergic. Such allergies can't cost symptoms like fatigue, indigestion and overall dizziness. If this is the case for you, go with gluten free whole grains like rice boats or buckwheat. 24. Beans & Legumes Explained: legumes and beans contain a vibe variety of nutrients and aren't extremely healthy and economical. Food. The dietary fiber found in legumes not only keeps our bouts healthy, it can also have lower blood cholesterol levels. And in fact, a meta study concluded that eating only one daily serving of legumes, which is around 3/4 of a cup, can reduce LDL cholesterol levels by up to 5%. This is because the same serving provides around 10 to 15 grand so fiber, which is almost your entire daily recommended intake. Interestingly, the combination off fiber and protein found in legumes helps to stabilize blood sugars while giving a city supply of energy. This is especially important for vegans, and those who sell only eat meat because these people are at the highest risk of getting too little protein well. Legumes are a stable of many diets in India, Mexico and Latin America. In the U. S. And Europe, they're often overlooked. Many people believe that they have to prepare legumes themselves because they can't. Alternative is not healthy enough, but this doesn't have to be the case. For example, when buying beans, just make sure to get the low sodium varieties and rinse them well. Toe. Wash away as much salt as possible. That way you get the majority of the macro and micronutrients of fresh beans without having to go from the hassle of preparing them. Another great option are dried lentils that are a lot quicker to cook them. Beans and Onley take around 20 to 30 minutes. Unlike beans, they also don't have sulphur, which means you cannot get any gas from consuming them. 25. Fruits Explained: fruits are an important part of any healthy diet and will assure optimum health and the well built body in the long run. This is because they're packed with vitamins and minerals while also being high end dietary fiber and low in calories. Benefits of switching candy or other sweets for fruits include lower blood pressure, Norris of heart disease and lower risk of diabetes. Even better foods effectively fight skin disorders and promote healthy hair roof. Unfortunately, cooking fruits mason lose much of their nutrient content, so it's usually best to eat them raw, fresh and ripe, being high and photos. Fruits also act as an instant energy supplier, which is why they make for great snakes when you're busy or about to hit the gym. The combination of powerful antioxidants, minerals and vitamins also lowers the risk of strokes in digestion, cancer and other chronic diseases. These nutrients will also help you avoid deficiencies, and we'll save you a lot of money spent on vitamin supplements as their high in water. Fruits will also help keep your digestive tract clean and your weight under control. Unfortunately, the media often propagates the myth that from intake should be limited because of their photos. Content While photos is a simple carbohydrate and can spike blood sugar, these negative effects occur pretty much only when it's added to processed foods an actual fruits. The absorption of photos will always be the late because of the regulating effective fiber . So in general, most people should eat more fruits because of the benefits and lot less because of photos. Do watch out for fruit juices, though, as they don't have to be digested, are high in calories and condemn finitely spike your blood sugar. 26. Berries Explained: When it comes to health, the Berries have a fabulous reputation. They will primarily benefit your memory and mental fitness. This is also why studies show that they play a big role in the fight against Alzheimer's disease. But what makes very so beneficial? I have several different nutrients that all play a role here. First antioxidants. These chemicals, which includes some vitamins like a C and E, protect cells from damage and possibly from disease. Berries are loaded with them. Next is resveratrol, which is found in grapes and some other Berries, as well as in red wine and dark chocolate. It may help lower inflammation, prevent clock arteries and offer cancer protection. And, lastly, flavonoids, which give buries their brilliant color and may help protect against cancer, inflammation and heart disease. All these nutrients packed together will lead to multiple health improvements. The fiber and them slows the rate at which with Putin's three or G ay trek and can diminish hunger. This can help keep your calorie intake and check. The antioxidants can reduce wrinkles and skin damage from free radicals and even blocked the production of enzymes that break down collagen. There is very actual has been shown to protect against cancer, especially colon cancer, while also having beneficial effects against liver cancer cells and lastly, better heart health and artery function because Barry's can prevent blood from clotting. 27. Nuts and seeds Explained: nuts and seeds are packed with healthy nutrients, vitamins and minerals. At the top of their health benefits is definitely there. High amount of Mona and Polian saturated fats, which most people do not get enough off. Not only are these fats extremely good for our hair and skin, they also promote heart health and lower blood pressure. Unfortunately, most people consuming excess off saturated and transfats, which in a combination with an overall poor diet, can lead to all kinds of problems and diseases. Therefore, choosing healthy fence, for example from nuts is a great way to protect your cardiovascular health and lower your risk of heart attacks. Another big advantage of nuts and seats. Is there high protein content. For example, an ounce of almonds provide six grams of protein. What you should keep in mind, though, especially if you're a vegan, is that plant based protein sources usually like one or more of the nine essential amino assets, so it makes sense to get your protein intake from a variety of sources which complement each other. Not since seeds are also high. An important minerals such a zinc, magnesium, calcium and phosphorus. They're necessary for healthy bone development, strong immune system and energy production. Hormone production is also affected by lower than normal mineral intake, especially in regards to zinc. Athletes will want to look for a nuts high in calcium and magnesium, such as elements which have 75 milligrams of calcium per house. And lastly, nuts and seeds are ideal for lowering the risk of diabetes. Not only are they low in carbs, but they also regulate the level of insulin and glucose in the body by slowing down your digestion. This means consuming seeds and nuts can prevent the spikes and drops and blood sugar that are so characteristic of pre diabetes and diabetes. Even better, some nuts like walnuts are also picked with omega three fatty acids, which act anti inflammatory and are great for brain health. 28. Meat Explained: animal proteins like lean beef, poultry and eggs are generally regarded as the most complete source of protein. That is because they include all nine essential amino assets, while also being digested more efficiently by the body than plant based proteins. Besides that there high in many vitamins and minerals, lean red meat is a great source of iron, zinc and vitamin B. For example. Iran is especially important during infancy and for menstruating women and endurance athletes. Make sure to consume some vitamin C's, for example, in the form of tomatoes along with your meat, though, as this aids in the digestion of the iron. As you probably know, though, many forms of animal proteins have come under quite some criticism over the last years, especially because of the growing trend and vegan diets. So the question arises. Are animal proteins unhealthy? And does meat cause cancer? Well, here's what the reason says. First of all, cancer is a particularly difficult disease to discuss in absolutes. After all, almost everything we eat has the potential to be involved in cancer development. For example, antioxidants can both promote and Hendra cancer growth, but the effect is usually too small to notice. Some compounds found in smoked meats have been found to damage cells, which is the first step to potential cancer. Current evidence suggests that red meat campos cancer risk for people with poor diets and lifestyle choices. What this means is that people who are overweight and don't exercise will be under a lot greater risk of getting cancer for meat. Why is that? Various compounds, produce and meats during cooking and processing have possible cancerous effects when consumed by humans. However, the amount of these compounds and their aggressiveness depends on the preparation method of meat. This is because these harmful compounds are not inherent to the meat but our side effects from treating it with fire. Now, is there anything you can do to reduce these harmful compounds? Yes, definitely. First of all, smokers and people following a one sided and generally unhealthy diet where the highest risk group and all studies, so make sure you start with the basics, stop smoking, set up a balanced diet with more vegetables and start exercising. This alone will reduce the risk of cancer from need and a general be a lot more healthy when it comes to meet preparation studies have shown that marinating it before cooking reduces harmful agents in the meat. Also, preparing meat under higher temperatures such as grilling and directly above the fire seems to create more heartful agents than baking or broiling it. With this in mind, what's the bottom line on meat and cancer? Fears of cancer red meat have probably been exaggerated. Making healthy lifestyle choices such as staying at a healthy weight exercising and not smoking, is a lot more important than micromanaging your meat intake. If you're going to lay of red meat, start with avoiding too much process cured or smoked red meat. 29. Fish & Seafood Explained: seafood is not only extremely delicious, at least in my opinion, but also full of protein, important nutrients and rich in omega three fatty acids. You're a few of the many benefits of eating seafood. First of all, fish and seafood in general provide essential nutrients, especially vitamin B and vitamin D. The different types of vitamin B, such as B one B three B 12 perform a number of different functions, like improving energy production, metabolism, mental fitness and skin and hair. Vitamin D, on the other hand, is important for our immune system and hormone production. Besides that, certain fish like Solomon Origen vitamin eight, which protects our vision and also helps us maintain a proper immune system. Another huge benefit of seafood is it's omega three fatty acid content, which promotes heart health big time. Several studies have shown that omega three fatty acids can significantly reduce the risk of cardiovascular disease, like heart attacks or strokes. There are also important for healthy joints and have been shown to reduce the symptoms of arthritis as well as morning stiffness. So if you feel your joints could be in better shape, make sure to eat enough eddy fish or get your omega three fatty assets through supplementation. As mentioned before. Seafood also helps preserve moisture in the skin. Even though most people use all kinds of moisturizers and lotions, your skins appearance is actually affected a lot more from what you consume them. What you apply directly to it. Omega three fatty assets can protect your skin against UV race and fish. Oil supplements have been shown to reduce acne and some people mental benefits are also huge seafood. Omega threes can not only reduce the risk of developing Alzheimer's disease, they also promote healthy brain growth and infants and Children. It's protective effects on the brain may even go so far as to lower the risk of depression or even reduce the symptoms off light depressions. 30. Common Trends Explained: now that we got the most common nutritional health Miss out of the way. I want to talk about some of the well known diets out there. These air diets that are either currently popular or happened popular over the last few years. As you will see, the dining industry is similar to fashion and that there are always some trends. Everyone seems to fall. Sometimes these Dia trends makes sense, but oftentimes they're just fats that won't stand the test of time. The problem is, of course, that with all these different diets, it's easy to lose track, especially if you are a professional fitness coach. So in the next few lessons, I will explain the concepts and ideas behind each night and also tell you when it makes sense to follow each one. As always, I don't just want to rely on my personal experience, but on scientific studies and objective research, Let's get started 31. Gluten Free Explained: the first diet we will analyzes the gluten free diet. Gluten free is one of the hottest diet trends right now, so it's crucially understand where it comes from and what it has to offer. Many blocks and magazines will tell you that gluten can be extremely dangerous, and getting often has changed their lives completely. As you know, if you read my block, I'm always a little skeptical about such absolute statements, especially when those people are also selling their own products. So let's look for ourselves and see what gluten is really all about. Gluten is a naturally occurring composite of two proteins, glutamine and bleeding, that is found mostly in riot wheat and barley products. It's the substance that makes toe resilient and stretchy, and it's also often used as a thickening agent and other foods. Because gluten makes big products more elastic, it's often found in things like pizza dough, pastas, breads and crackers. Now that doesn't sound too bad, right? Well, it can be problematic for some people because blue molecules aren't broken down by heat or directly digested. They will be absorbed by the small intestines, which can provoke an autoimmune response, and some people. These people would then get headaches, stomach cramps, diarrhea and generally feel bloated. Things could get even worse and result and got inflammation. If these people keep getting glued now, this sounds pretty bad, right? But here's the good news. All these symptoms occur only in the people with celiac disease, which is verifiable by the presence off certain antibodies produced in response to boot. It's estimated that between 0.3 and 1.2% of the population has celiac disease, which means that you probably don't now. What about healthy people without celiac disease? Should they also avoid gluten? Unfortunately, the answer is, it depends according to recent research for every personal s celiac disease there probably six or seven people who have a gluten sensitivity, which means you get symptoms. Similar interests, Elliot. But you don't have the antibodies or intestinal damage. Sounds like a lot, but that's still only between 3 to 7% of all people, so you probably don't have gluten sensitivity, either. What this means is that the vast majority of people don't need to follow a gluten free diet . In fact, the group of free diet itself offers no special health benefits, and most gluten free products tend to be less nutritious, low and protein higher and fed and cost more than double. This is also the reason why many people with celiac disease that are forced to follow a gluten free diet have micronutrient deficiencies simply because it's more difficult for them to follow a well balanced diet. Now I'm not saying it's impossible, but it's more difficult. Another thing that is sometimes mentioned but completely made up is that it looked free. Diet will help you lose weight faster. Even on a gluten free diet. You still have to follow the rules of weight loss that I explained earlier meaning you have to create a calorie deficit. Now. I don't want to completely bash gluten free diets because there are a few studies that indicate that over time, diets high in gluten can cause damage to the intestinal cells and non Celia people. The problem is, researchers still don't know why this is, and the evidence isn't clearly linked to gluten as a trigger. What this means is that if you want to play it safe, limit you gluten intake to a few meals a week. Other than that, however, you don't have to worry about it 32. Paleo Explained: next to the gluten free diet. The paleo diet is another hugely popular diet Right now, many people will tell you that can help you with weight loss, cravings, sleep and even allergies. So again, this seems pretty good, right? Well, let's find out first. What is the paleo diet, anyway? The idea behind the pal your diet is to eat the same foods our hunter gatherer ancestors supposedly ate. So fruits, vegetables, meats, seafood and nuts what you want to avoid our process foods, dairy products, potatoes and grains. If a caveman couldn't eat it, neither can you. Advocates of this diet will argue that the average human back then was tall, muscular, agile, athletic and incredibly versatile, whereas the average human now is overweight, out of shape, stressed out and unhappy. So we should go back to our roots and bring back the caveman diet. The problem with this, though, is that we now know from excavations and bone analysis that people back then where nearly as tall and healthy as paleo advocates make them out to be. They also didn't have all the abundance of food we have today, so it was basically impossible to become overweight for them. But these air details that don't really matter when it comes to dieting, because the paleo diet could still be healthy, even if in theory it doesn't really make sense. And in fact, many of the aspects of paleo dieting are very healthy eating lean needs and the seafood will provide with a lot of protein, which is very important to build muscle and maintain muscle mass. As you know now. It also excludes processed meats, which can pose a health risk when consumed in great quantities. It includes a lot of veggies and fruits, which are high in vitamins and generally nutritious and excludes basically any type of candy and processed sugars, which usually have little nutritious value. And it also excludes transfats, which are generally bad for your heart and overall health. Like I explained before. So in these aspects, paleo is a pretty good diet. There's just one problem and also forbids quite a few foods that offer great health benefits. For example, whole grains are an excellent source of quality carbohydrates that have been shown to reduce inflammation in the body and decrease the risk of cardiovascular disease, and dairy products provide calcium protein and vitamin D. Of course, some people are lactose intolerant, but for those that do find with dairy, it's a highly nutritious food. Also, lagoons are a good source of plant based protein and have been shown to degrees total and LDL cholesterol levels. But all of these you couldn't eat as a troop. Aaliyah dieter. Now, often the argument for this is that whole grains damage the intestines, and lagoons contain entry nutrients that interfere with nutrient absorption. My problem with these claims is, however, there's little scientific evidence to back them up and that most of these problems aren't really problems. Anti nutrients and lagoons, for example, aren't dangerous and normal intake levels, and it's part of a properly balanced diet and can also be easily reduced by cooking them. So what's the bottom line on paleo? The foods that are recommended in the diet are pretty healthy as long as you stick to lean and unprocessed meat, so there's nothing wrong with that. The problem comes from foods that should be avoided according to the diet, especially the whole grains, which are one of the best sources of quality carbs trying to get your carbs solely through foods will be difficult and it's not recommended. So if you really want to follow the paleo diet, I suggest you go with a less drastic approach and still include some of the non pal your foods when you need them. 33. Low Carb Explained: while the diets we talked about so far I have seen an increase in popularity Onley in the last few years. Low carb diets have been around for decades. As the name suggests, low carb diets are low in carbohydrates. This means that if you switch to a low carb diet and consume the same amount of calories, you will have to consume more protein and or more effect to make up for the lost calories. Since carbs are the only non essential micronutrient, which means our body doesn't need them to survive, unlike protein and fed. In theory, there's nothing wrong with a low carb diet. But like I said so many times before, there is a difference between simply surviving and feeling great. Advocates of low carb dieting will often tell you that reducing your carb makes sense because eating carbohydrates produces insulin, which in turn triggers rapid fat storage. So the key to a healthy diet, they say, is to eat as few carbohydrates as possible. Now, I already talked about how this could be true for simple carps like high sugar foods and candy. But when it comes to quality complex carbs than these claims are simply falls. In fact, if you regularly exercise than not, consuming complex carbs will hurt your strength level and therefore your muscle gains. Trust me, you'll feel a lot weaker, and your workouts will become very difficult if you don't provide your body with the fuel in the forms of complex carbs. What this means is that if you want to gain muscle than low carb, diets are not optimal, and I don't recommend them. No. What about weight loss? Does a low carb diet makes sense when wanting to lose fat? As so often, the answer is it depends if you're completely sanitary, meaning you almost never exercise. Then, yeah, it makes sense to cut carbs simply because carbohydrates are primarily energetic, so their purpose is to give yourself energy. If you don't do anything with your body, it doesn't need to very much energy, so it doesn't need the carbs. Thus, a relatively low carb diet would make sense for a sanitary person, and somewhere around 100 grams per day would probably be enough. Also, people who consume primarily simple carbs, such as process and junk foods, will benefit from eating less of them simply because anything you eat instead of junk food is probably going to be more nutritious. That being said, to lose weight, you always have to follow a negative calorie balance. Like I said so many times before, no matter if you're eating low or high carb. The problem with low carb diets, though, is that it's easier to overeat. For many people, the absolute worst part of dieting to lose weight is the hunger, which often leads to cravings. Unfortunately, a low carb diet basically guarantees that you're going to struggle with hunger. Carbs, especially the fibre rich types, have a significant impact on your fullness, whereas dietary fats don't. That is, eat a bunch of fibres carbohydrates, and you'll feel very full for quite some time. Eat a bunch of dietary fed and you won't also, if it is a lot more calorie dense, with one gram of fat, having double the calories of one, a ground of carbs. So as you can see, unless you don't exercise at all or have problems with your insulin sensitivity, low carb isn't the best choice. Off course. Different people react differently to more or less carp intake, so it makes sense to try it out at least once. Maybe you're one of those people that actually feel better with less carbs, and that's what matters in the end. 34. Intermittent Fasting Explained: even though the concept of fasting has literally been around for centuries, the idea of intermittent fasting has only become popular over the last few years. But let's not get ahead of ourselves first. What is intermittent fasting anyways? The average person, probably its food from around 8 a.m. to maybe nine PM and form of various meals and snacks . That means you eat for around 13 hours, and then he'd nothing for about 11 hours. Once you stop eating and your body has processed all the food from your last meal, you will go into a fasted state would probably last around 6 to 7 hours. Intermittent fasting doubles this by having you fast for 16 hours and eat for only eight. Some diets go even as far as 20 hours, fasting in four hours eating Now what happens when you do this? Proponents of the intermittent fasting dad will tell you that longer fasting will lower insulin levels increase testosterone help with singular repair in gene expression sounds pretty amazing, right? Not so fast. The problem with this is that all these changes, even if they actually take place and are made up, are so small that they won't make a noticeable difference. At least that's what a matter study off over 40 studies on intermittent fasting found. The scientists concluded that intermittent fasting is not superior to traditional dieting and found no significant benefits related to body composition fellows, insulin sensitivity or Hormel's. This means that much of the marketing done in the name of intermittent fasting is made up or completely exaggerated. That being said, I do believe this dieting approach can make sense for people that fall into one of two categories. First, anyone who doesn't have the time or discipline to eat five or six meals per day and prefers to eat large amounts of food within a small time frame. Like I explained in the lesson on meal frequency, it really isn't that important how often you eat. What matters is how much you eat and calories and what you eat and macros. Intermittent fasting takes this to the extreme and hazard eating large amounts of food within a few hours. If this approach appeals to you, then go ahead and try it. I personally am completely happy with the traditional approach and feel weak when I go several hours without food but that might be different for you. The second category of people who might benefit from intermittent fasting is anyone who has trouble counting calories. Since you will be consuming most of your food and just a few hours, it'll be easier to monitor a calorie intake and stick to a calorie deficit. If you don't allow yourself to eat outside the six hour window, you already eliminated one of the biggest reasons why people don't succeed. A diet high calories next. I personally don't have this problem have died it successfully for years. So again, this approach isn't my favorite. But if it fits your lifestyle and preferences, go ahead and give it a try. And this is basically the bottom line for intermittent fasting. It's not some amazing cure for all your weight loss muscle building problems. In fact, if you still consume the same amount of calories and the same mackerels, you probably won't see any changes. But the stricter approach does help some people to get back on track and simply stick to their diet plan 35. Vegan Explained: Some people believe that vegans cannot build muscle and will inevitably suffer from protein and vitamin deficiencies. Others think that veganism is the best thing since the invention of the Internet, and that they have to convert everyone they see to become a vegan. So who is right? And what is the vegan diet really all about? As you probably know, vegetarians do not eat meat, fish or poultry. Vegans, in addition to being vegetarians, do not consume other animal products and by products such as eggs, dairy products and honey. Now, while some people will choose to go vegan because of environmental or ethical reasons, I will talk about it on Lee from a fitness and health perspective. Since the field of veganism is so broad, we will start with a rather simple question. Can you build muscle as a vegan? And the answer is yes, absolutely. But it's more difficult than on a normal diet. The main reason for this is protein, as I have discussed in detail in the previous lessons on protein and this dozens off studies have proven beyond the shadow of a doubt. Ah, high protein diet is very important for building muscle. Our body simply need amino acids derived from protein to repair and grow muscle tissue. Without it, you won't provide your body with the material for muscle growth when we look at vegan diets and compared it to traditional diets from a macro nutritional perspective, the main differences protein intake Most people eating an even halfway healthy diet are already getting a large percentage of their carbs and fats from plant based sources like grains, fruits, veggies and nuts and oils, which doesn't change when you become a vegan. What does change, however, is protein intake because your replies high protein animal foods like meat, eggs and dairy with lower protein foods like beans, grains and nuts. Now don't get me wrong. Beans, grains and nuts are very healthy foods and generally quality sources of protein as part of a balanced diet. You run into problems, though, when you use them as your single source of protein. Why? Because plant based proteins come with the truth. Drawbacks. First, Not all of them are complete proteins, which means that they don't contain all the nine essential amino assets or don't have sufficient quantities of them to meet the body's needs. As you know amino acids are the building blocks of protein and tissues in the body, including muscle tissues. The body needs 21 amino acids to stay alive, and nine of them must be obtained from food. Unfortunately, many nuts seats and lagoons are incomplete. Proteins that don't contain all nine essential immunize its, but fortunately, there is a very simple solution for all this. If you're a vegan, don't rely on these as your protein source. For example, if you combine them with other foods, you can get the right balance of essential meals. Proteins that in combination make a complete amino acid profile are known as complementary proteins. Here, a few good examples. Rice and beans. Spinach salad with almonds, Hamas Withhold grand PGAs, whole grain noodles with peanut sauce. Now the second problem with plant based proteins is that some sources aren't absorbed as well as others. This means eating 100 grams of hemp protein isn't the same as eating 100 grams of rice for pea protein. Heme protein has much less muscle building potential than pea protein. What this means is that as a vegan who wants to build muscle, you have to make sure you're getting enough protein that is well absorbed well and rich in a central amino assets. Doing this isn't impossible, but it's more difficult than simply relying on meat and dairy as your protein source to help you out here. A few protein sources that should make up the majority majority of daily protein are grains like we'd rise and olds vegetables and legumes like peas, beans and potato nuts like almonds, peanuts, walnuts, pistachios and seems like a no and back. We'd also make sure to combine them with one another to get all the essential amino acids. Okay, now that we talked about how to overcome protein efficiencies, what about micronutrient deficiencies? You probably heard that going vegan does increase the risk of various neutral deficiencies , and this is true. The most common ones are deficiencies in vitamin D and B 12 iron, calcium, zinc and omega three fatty acids. Now many vegans will tell you that these common deficiencies can be avoided by simply adding certain foods treated diet. While this is true in theory, things look a lot different in practice. For example, to get the same amount of calcium from vegetables as from dairy products, you would have to consume multiple servings instead of just one the singles for zinc. Unless you want to micromanage who died and always check for your micronutrient intake. This means you will have to supplement. Supplementing for vitamin D. B 12 and omega three fatty acids is actually fairly common among experienced vegans and something I would recommend. So what's my conclusion on the vegan diet, you can build plenty of muscle and strength as a vegan. If you know what you're doing, you will have to closely monitor your foods and protein sources and probably invest more time towards meal planning to avoid deficiencies. If you're willing to invest the time, then the vegan diet can definitely be a healthy alternative and help you gain muscle. 36. Keto Explained: The ketogenic diet is a haIf it low carb and moderate protein diet that is meant to put the body in a metabolic state known as ketosis, he told. This happens when you force the body to use fat rather than carbohydrates for most body functions. Normally the carbohydrates contained and food are converted into glucose, which is then transported around the body and is particularly important and fueling brain function. But if there aren't enough carbohydrates in your diet, deliver converts fed into Fetty assets and key toned bodies. Piece key toned bodies can be used by the brain just like glucose and replace it as an energy source. To reach ketosis, most people need to consume less than 50 grams of carbs per day, sometimes even less than 30 grams off. This is possible because, unlike fed and protein, carbohydrates are non essential macronutrients, meaning we don't technically need them to survive. Now how do you reach ketosis step by step? Implementing a ketogenic diet and reaching ketosis is fairly simple. Basically, you take your body through the steps of becoming a fat burner rather than a carbohydrate burner. The individual steps are first you cut down on carbs. Like I said before, this usually needs to be less than 50 grams of carbs per day, but often less than 30 grams. Next, you increase your consumption of fence to make sure your diet isn't made up of junk food. You want to stick to mostly unsaturated and healthy saturated fats, bringing your fat and take up while lowering your carbon take will force your body to use fat as its primary energy source and also produce key toned bodies to fuel your brain. Third one's the blood level of key. Tom Body rises to a specific point. You officially enter into ketosis, and lastly, most people cycled in and out of ketosis regularly. But there are others who follow the diet long term, sometimes for years. It's really up to you and how your body handles it. Another important question is what should you eat on a ketogenic diet? If you are falling that Katoh died, there was some very specific foods on your Kato meal plan. Most important will be healthy fits, which make up the bulk of your diet. Up to 80% of your daily calories can come from things like olive oil, grass fed butter, avocados, coconut oil or nuts and seats. Since that will be your new primary source of energy, make sure to select foods you like and that are also healthy. This will prevent hunger, weakness and fatigue. Next on the list are non starchy vegetables, even though you want to keep your carb intake to a minimum. None starchy vegetables should still be included in your diet. Good choices include broccoli, calif floor or leafy greens such as asparagus for cucumbers. The's foods come loaded with nutrients and vitamins and are also great for weight loss as their high in volume but low in calories. High protein foods are also an important part of your diet. Lean meat, fish, eggs, wild game and certain dairy products are great sources of protein and also full of vitamins and minerals. Make sure to buy quality products such as grass fed meat or Katri eggs. That way, you don't just invest in your health, but also in the environment. Now what about foods to avoid? Obviously, you want to avoid most processed junk food, along with everything most people consider unhealthy. But this goes for any good diet, not just the ketogenic diet. Keep in mind that anything high in sugar is also high in carbohydrates and can take you out of ketosis. That's why it's a good idea to cut out all soft drinks, fruit juices or sugary sport drinks. Besides these, you also want to stay away from foods high in starch such as bread, pasta, rice and potatoes. Fruits on the ketogenic diet are a mixed bag. The fructose in them is usually a no, which means that a lot of fruits are taken out of the mix immediately. But there are fruits that are acceptable in small to moderate amounts because of their low net carbs. Examples include fruits like blueberries or strawberries. Lastly, what are my thoughts on the ketogenic diet? Unlike other fat diets, there's nothing wrong with the key to diet, and it has word for a lot of people. But since it's being hyped a lot right now, I want to talk about a few things that aren't always mentioned. Generally, there's no problem with a low carb and take, as our bodies can also derive energy solely from fed and protein. However, this process takes longer and some people feel weaker due to the lower glycogen levels. Less glycogen also means less water attention, which is why, during the first few days of following the ketogenic diet, many people think they're losing fed when infect their bodies, flushing out all the unnecessary water. Many people also wonder if they will be able to build muscle on Akio diet. The short answer is yes, but maybe at a slower rate, let me explain. Some people, especially those with low insulin sensitivity, react very well to low carb diets and feel better when they cut out most carbs. So as long as they keep their protein and take high and do enough strength training, they will see muscle gains. Others, however, especially those there used to eating a lot of quality carbs like rice, potatoes or whole grains usually do worse on ketogenic diets. They get weaker, lift less weight in the gym and therefore built less muscle. The's air generally people who are already lean and muscular and also have high insulin sensitivity. What this means is that different people react differently to more or less carbon take. You really have to try it out for yourself. If you're seeing good results and feeling better than that's all that matters. Our bodies are a lot more efficient than many people think and your individual sweets, but can very quite a bit from other people. 37. Client Assessment Intro: the initial client assessment is an important part of the design of a healthy and effective diet plan. When working with a client, many coaches will go right into the process of designing a diet without knowing anything about the client's background or ability. As you can imagine, that is less than ideal. So make sure to take your time and talk in private. This first session is meant to provide a good estimate off a client's lifestyle and eating habits. That way, you learn about their diet, experience, medical history and body composition and container, a diet program that fits his or her specific needs. One of the most important part of the initial assessment is deciding whether the use of a diet coach is even necessary. And if you are the right person toe work with your client. A diet coach can design meal plans for the average healthy adult, but they cannot console patients with a severe illness or eating disorder. Therefore, make sure you have accurate and up to date information about your clients medical history and have them understand that you're not a doctor. You should also always advise her client to get approval or a clean bill of health from their primary physician before they start a new diet 38. Client Interview: your first coaching session should focus around getting to know your client. The best way to do this is through a client Inter. Not only will this help you establish a report with your client, but you will also get vital information for your diet plan. Now, even though this is called client interview, I don't want you to ask one question after another and simply read off a script. Instead. Make this more of a conversation that includes some questions that you want answered. I will now show you the most important questions that should be included first. Why do you want to change your diet or improve your nutrition? This might seem like an obvious question, and in most cases, Theano Sir will be something along the lines of losing Fed, gaining muscle or looking better. But there are many other reasons someone might hire Diet Coach. For example, someone might have a certain nutrient deficiency that needs to be fixed, or they simply want a new meal plan that includes the foods they like. Make sure to identify the main reason someone came to you for help and see if you're the right person for this. Like I said before, It is a diet coach. You cannot treat eating disorders and should generally only work with healthy clients. Next, ask your client about their immediate goals. This question is similar to the first, but it includes a specific short term goal. For example, you could ask them what they expect from working with you or if they want to reach a specific weight by the end of the month. Off course, you always have to keep it realistic. Many clients will come to you expecting miracles without doing anything themselves. That's not how dieting works. You have to make it clear that substantial changes in their weight requires substantial changes in their life. They will not look like a fitness model overnight, and progress will not be linear. That means septics will happen, and at some point their motivation might even plummet. But if they accept this and work with you and coming up with strategies to overcome these obstacles, progress will happen and they will look and feel better afterwards. Third, what does your typical day of eating look like? This is one of the most important questions because it helps you understand a person's current eating habits and also gives you some first close on what could be improved when you ask this question. But don't interrupt your client and simply listen to what they have to say. Often, clients are embarrassed about what they normally eat, so they will either lie to you or leave out certain things, don't judge them and emphasize that it's important that they explain their current diet in great detail. Otherwise, you won't be able to improve or just anything for what do your job and work environment look like. Does your client sit at a desk for eight hours a day, or do they work outside during the hottest days of the summer? How much physical activity is involved, and do they have time before and after work to cook? All of these are things you need to know before creating a meal plan. For example, a construction worker will need a lot more protein than a sedentary person because of the higher amount Physical work. Next, what foods do you like and don't like? The best diet is always built around foods that your client likes. So to design a meal plan that actually works, you need to know what fruits they love or hate. Even the best foods won't do much good if they only sit in the fridge and go back. Also asked them about food, sensitivities, allergies and anything they may have noticed in the past. For example, someone saying that they feel a little sick after drinking milk is a good sign that their electors intolerant. And lastly, what diets have you tried in the past? Most plans will come to you with some dieting experience. Even if they only know what doesn't work for them. They should still tell you. For example, most people have tried low carb diets at one point in their life, but not all of them saw success. By making a list of diets your client has tried before. You can already never in on things to include in your diet plan. For example, if your client usually does juice cleanses for detox is but often feels weak. Afterwards, you know that large calorie deficits and food restrictions are not for them. Oftentimes, people have tried extremely structure diets, were meal plans, but are now looking for a more flexible approach. Asking why they chose a specific diet and what results they had with it will help you in creating a program that avoids thes former roadblocks 39. How to set SMART eating goals: setting the right goals for your diet is extremely important for your results. Unfortunately, many people never take the time to write down and specify there's so in this video I'll show you exactly how to set smart cycles and how to make sure you actually reached when people want to change something about their diet. They usually think about it at the end of the year. As part of the New Year's resolutions, these resolutions often goes like losing £20 by the end of next year or reaching a different dress size. The problem and the reason why these resolutions rarely work, is because they're too abstract and have no real meaning or direction. Most New Year's resolutions are the bare minimum off Golson, which means the moment here, faced with an obstacle, you will cheat on your diet. Do not let this happen. I will now show you how to set smart Diack ALS. Most people are already familiar with the smart goal setting formula, but applying inter dieting means making some small changes. I will now take you through the process and show you how to do it yourself. Okay, so in case you haven't heard the smart formula, yet basically states that gold should be specific, measurable, attainable, realistic time. This five step process gives you a gold better structure and increases the chances of reaching them. Let's start with s for specific specific is just another word for detailed. Like I said, in the beginning, most people only have a general idea of what they want to achieve. So when coming up with your goals, think of the five W's. What do you want to achieve? Why do you want to achieve it? Who's involved? When do you want to achieve it and which strategy will help you achieve it? For example, if you want to eat less candy, your goal wouldn't just be eat less candy. Instead, you would use the five W's to come up with a more specific. All this could look something like this. What evil is candy, Obviously, Why? Because too much penny makes her eat less healthy food and more total calories. Who's involved you? But you could also ask a friend for help when you have the candy you're currently eating by next week, and which strategy substitute candy with healthier options like fruits, you now have a much more specific goal than just eat less candy and the first step in setting smart goals. Already, the next step is adding murder ability trickles. This means knowing when exactly you have accomplished a goal and implementing some way of tracking your progress. If you want to lose weight, the most straightforward thing would be to weigh yourself regularly and track your weight. But weight loss isn't always linear. And then sometimes the mess by changes in water retention or stomach content so it better approach might be to track your food and take instead. You don't necessarily have to come calories for that. For example, you could also just watch how long it takes to go through one package of chocolate bars. If it used to be one week and now you buy them only every other week, you've split your consumption in half. As you can see, it doesn't really matter how you track your progress as long as it's a reliable method. Okay, you're goes also need to be attainable. Goals there too easy to reach will motivate you, but goes there too difficult to reach will just seem impossible, so you have to find the right balance between two extremes. Coming up with attainable diet goals is all about knowing yourself your surroundings. Think about possible obstacles that might keep you from reaching goals. For example, even the most experienced dieters will probably cheat on their diet. If you put an all you can eat buffet in front of them off course, that doesn't mean you could never goto BaFin. It simply means you need to prepare for such situations and maybe less before or make up for later. Robert dieting is all about staying flexible so you don't lose control when you're in a new situation. Next, major goals. Realistic setting, realistic ALS is similar to say, attainable goals, so to not do the same thing again. What I would like to do now is break up your larger goals. Smaller ones. The's smaller goals will milestones to track your progress and will also help you understand what needs to be done every day to eventually reach your long term goal. So, for example, instead of saying you want to lose £20 over the next year, you could break everything down into monthly and weekly goals. That way you have a more realistic over you of your long term goal and also know if this is something you can actually achieve. And lastly, your goals need to be time. Bulls needed time frame in which to be completed. This is nothing else than a deadline for yourself. If you don't have a deadline or leave it to bake, you will never know if you have actually reached a goal or not. Since you're already broke down the goals into small milestones in the last step, you should know how long the whole thing will take you. If you realize that you set your deadline truly, it's better to adjust it now after you've already started. Once everything seems realistic, make a calendar with every milestone, so you can cross them off one after another. During this will keep you motivated and give you something to look forward, and that's pretty much it. It doesn't really matter what your goaless, the smart formula, will make your goal setting process a lot easier and more efficient. That way, you make sure to stay focused and see results as soon as possible. 40. How to create a meal plan for a client: a good meal plan is probably the most important tool a diet coach has. So to grow your business and see success, you need to know how to create a meal plan for a client. If you have done some research on meal planning, you probably know that there are countless of resource is out there showing you how to come up with a diet. The problem is that many of these guides are just a bunch of tips thrown together, and you will have a hard time finding a well structured guide on how to set up a meal plan step by step. In this video, I will give you exactly that I will share with you my five step meal planning process that I follow whenever I design a new meal Plan B for myself or a client. This process is structured in a way that you tackle the most important diet aspects first and then work your way towards less important aspects. This is what it looks like, so basically we start by calculating your clients calorie needs. Then we figure out their macro nutrient intakes. Third, we decide on the right food sources. After that, we determine the right meal frequency and meal timing, and lastly, we round everything up with a few supplements off course. Before we start with all this, you need to know your client schools. You can have the best meal plan in the world, but it won't do you any good if it isn't aligned with your client's goals. The most common fitness goals are to either loose fed or build muscle, so that's what we will focus on now. First, calculating calorie intake. I will assume that you already know how to calculate maintenance calories. If not, watch the video on how to calculate your total daily energy expenditure, or TD. So the question, then, is how many calories do you need for fat loss for muscle growth for fat loss, I normally recommend a 20% deficit below maintenance. So if your clients baseline is 2500 calories, they're fat loss calories would be 2000. For muscle gains, I usually recommend a 10% surplus, so in that case, their calorie intake would be 2750 off course. These values are not set in stone, and you always want to adjust them to the needs of your client, the more you know about your client that better you can narrow in on their ideal calorie intake. For example, people with extremely fast metabolisms will often eat a larger surplus than 10% for waking , so make sure you track their progress and adjust their food and take along the way. Macronutrients are the next important step in setting up a meal plan. They include protein, carbohydrates and fat. Protein is the most important of the three because it's literally the building block of tissue. Basically, it provides the structure for your body. On the other hand, carbohydrates and fats are sources of energy, which means our body needs them for activity and movement. What you need to do as a diet coach is figure out the ideal macro nutrient intakes for your client. Doing this isn't always easy, and within the fitness community, you will have people fighting over these values all the time. The problem is that depending on the lifestyle and activity of your client, they will need more or less off a macro nutrient, so there doesn't really exist a perfect macronutrients split. So what I will do now is give you some general guidelines that have proven helpful when setting up diets. Let's start with protein. How much protein do you need for optimal weight loss and muscle growth for fitness diets? The optimum protein intake is usually between 0.821 gram per pound of body weight per day. This ranges what has been shown to maximize muscle growth and clinical studies and is a good starting value. If your client doesn't exercise at all or just a cardio, they can probably go a little below this range because they don't stress their muscles as much. But the more active and muscular they are, the more protein they need and the closer they should be toe one gram per pound of body weight. Now how much fed should they eat for optimal weight loss and muscle growth? In order to maintain general health and fitness, most people only need around 0.3 grams per pound of fat free mass per day. Hear that free mass is everything in your body that isn't fit so muscle water and boldness . This translates to roughly 15 to 20% of maintenance calories for most people and is a minimum value that you should not undercut in your meal plants, even though this might sound like a lot of first. Remember that one gram offense has around nine calories, so this only translates to around 35 to 45 grams of fat per day for someone following a 2000 calorie diet. Of course, when you set up a low carb or ketogenic, diets will have to increase the fat intake. In such cases, that can make up more than 50% of total calories. But like I said before, the 15 to 20% value is a minimum baseline, you should not undercut. Lastly, how many carbs for optimal weight loss and muscle growth? The role of carbs is very controversial and always hotly debated. I will try to make setting up the diet as simple as possible. So here's my recommendation. Based on what we know from studies about optimal carbon, take if your client doesn't exercise than carbs are completely optional and you conclude them or cut them from their meal plan. But if they regularly exercise, then carbs are pretty much a must. There, the body's preferred energy source for intensive workouts and as long as they stick to quality sources, your clients will definitely feel the difference. That's why I usually recommend 1 to 3 grams of carbs per pound of body weight for active people. Again, it's impossible to give you more specific values without knowing your client, but this is a good range to start with. After you've calculated your clients calorie and macronutrients, your next step is to fill them with the right foods. The most important thing here is designing a meal plan with foods that they like. You could tell them to eat rice and chicken all you want it, but if they don't like them, they won't eat them. So what I usually do is reserve 80 to 90% of their daily calories for quality and nutrient rich foods. These air the foods most people were regard is clean or healthy. Simply make a list of clean foods they like and use them to fill their daily protein fed and carbon takes. Once that is done, I have them fill the remaining 10 to 20% with their favorite junk food or candy. That way they will have or their nutrient needs covered and get enough minerals and vitamins but can still enjoy some chocolate or cake here there? No, of course, there are some foods better for weight loss than others, for example, because their digestive more slowly or fill you up more. But going through them would take too long at this point, so make sure you also watch the video on the ideal weight loss and muscle girl foods. The fourth step is meal timing and meal frequency, so determining when and how often they should eat. Let's start with meal frequency. To be blunt, it doesn't really matter if they eat 3 to 6 meals or anything in between. All studies on different meal frequencies have shown that different setups lead to basically the same results. If calories and macronutrients are the same, that means you want to build a diet around your client schedule and hunger levels. Most people aren't very hungry in the morning, so you can often keep their breakfast small. That way, they can eat more later in the day, talk to them about their usual eating habits and place the biggest meals at times when they're most hungry. Next, what about meal timing? Do you need to eat specific foods at specific times. The short answer is it depends in the overall picture. It doesn't really matter when the body gets its food, as long as you provide a steady supply of a protein to maintain muscle mass. But if your client exercise is that, it makes sense to give them certain foods before and after the workouts. These air the pre and post workout meals, and they should have a good amount of protein and carbs while being lower in fat again. Explaining how to set up these meals and more detail would take too long at this point. But I have also recorded other videos that talk about this. Okay, at this point, we're almost done with setting up the meal plan. Adding supplements is the last, important step off course. They can never replace the right foods or macronutrients, but they can still help reach fitness goals faster. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I personally divide supplements into either fitness supplements for health supplements. Fitness supplements include anything that is directly linked to fat loss or muscle growth. Examples include creating or protein powder. These two are also the only supplements. I almost always including my diet plants. They're safe and proven to help get faster results. Health supplements, on the other hand, are products that are geared more towards overall health and will be examples include multi vitamins or fish oil supplements. Unfortunately, I cannot tell you which health supplements your client needs, because this will largely depend on possible deficiencies. If they're healthy and feel grade, they probably don't need any additional supplements. But the only way to know for sure is to have them to a blood test if they are deficient and something you can suggest supplements. But they should also talk to their doctor about this, And that's the complete five step process. You now know how I set up my meal plans and what you should focus on to make your own. Like I said before, it's really not that complicated. And once you have done it a few times, you quickly become a meal planning pro 41. Calculating BMI: How much should I weigh is probably among the most common questions many people ask themselves when starting a new diet. As you know, our body weight impacts our health in the number of ways and a healthy body weight will lower your chances of developing many serious health conditions, such as diabetes or coronary heart disease. Therefore, having a good target weight in mind when starting a diet or workout is definitely important . So in this video I will give you a short overview off what weight ranges count is normal, overweight and obese. When determining the ideal weight range for your height, most health professionals will use the body mass index, which is the fine as your body weight and kilograms divided by the square of your height and meters. So, for example, if someone weighs 80 kilograms and his 1.8 meters tall there, b m I, it will be around 24.69 your B m. I will then be checked to see where it falls on the following ranges. Less than 18.5 underweight between 18.5 and 25. Healthy weight between 25 30 overweight and over 30 obese. Here is a table that includes all of these weight ranges ordered by height. Now you might ask yourself, Is the body mass index perfect? And the answer is definitely not. The B M is the simplest measurement out there to estimate the health impact over person's weight. With this simplicity come quite a few drop ICS. First of all, it does not take into account waist or chest measurements. It also does not take into account body fit and muscle mass percentages, and lastly, it doesn't take into account bone density or general bone mess. What this means is that a well trained athlete might have a higher being mind than the average untrained person off the same height due to large amounts of muscle in the athlete . But the effort will also have less body fat, a smaller waist and most likely enjoy better health. So does that make the B M I completely useless? Despite these problems, the being my is still a good basic standard to show you what a healthy weight would look like for the average person. If your weight falls within this range, it will generally be regarded as healthy. This doesn't mean gaining or losing weight will have no impact. But it simply means that any effects on your health will be minor. However, if you're outside your optimal range, losing weight if you're overweight and gaining weight, if you're underweight, will have a pretty substantial effect on your health and should therefore be prioritized off course. Always keep in mind that these figures are estimates and should be treated as such. You aren't automatically unhealthy if you're outside your weight range and automatically healthy if you're within. But what we can say is that based on the available data, the likelihood of health is higher inside the optimal range and lower outside the optimal range. And the further you're out, the higher the chances of poor health. 42. Determining Your Calorie Needs: Okay, Now that you have learned the theory behind weight loss and fat loss, let's put everything into practice. Remember how your calorie balance is the number one determinant of your diet success, and that there are three different states of calorie balances negative, positive and neutral. Of course, to reach any of the three states, you will have to know how many calories your body expands every day. There are several different equations and strategies you can use to calculate this value. Some of them are more or less accurate and more or less difficult than others. I will now show you the easiest and most straightforward way, which is to calculate your TV. You're TD describes your total daily energy expenditure, which is the number of calories that your body burns in one day. It is calculated by estimating how many calories you're burning while resting, called the basal metabolic rate, or BMR, and adding a certain number of calories on top, depending on how often you exercise. If you were to consume roughly the same amount of calories as your TV, you would be in a neutral calorie balance. If you consume more calories than your TV would be in a positive calorie balance, and if you consume fewer calories than your TV, you would be in a negative calorie balance. The simplest method of calculating your TV is by using an online calculator, such as the one I linked in the bonus lecture. It will ask you for your age, weight, height and weekly exercise. While the result will not be 100% accurate. Since we all have different metabolisms and be a Mars, it will give you a good idea of how many calories you need to consume in order to maintain your current weight. If this is not exact enough for you or you feel the value got from the online calculator is a little off. You want to do the following. Use the estimated TD value and consume around this number of calories every day. Next, weigh yourself twice a week and monitor changes in your weight If you're losing weight, the estimated TD value was too low and you should increase it by around 100 calories. If you're gaining with the estimated TD value was too high and you should decrease it by 100 calories. Continue the strategy until you wait stagnates, which is the point where you found your true TD to make things easier for you. Let's take the example of a man weighs £180 is six foot or 180 centimeters tall and 25 years old. If we assume that he trains 3 to 4 times a week at high intensity, his TD will lie anywhere between 504,700 calories per day. You would then start with one of the two values and died accordingly for about 10 days to two weeks. If after this period you see you're gaining weight, you will have to decrease your initial calorie value. And if you're losing weight, increase it now. Keep in mind that this value will be a lot lower if you don't or only rarely exercise. A £180.6 foot man that doesn't exercise has a TD of around 2000 to 2200 calories. This is almost 500 calories less per day. Getting such a difference right? Can make or break your diet as you will see in the next list 43. Breaking Through Bodyweight Stagnation: If you have ever started a diet in your life, chances are you also hit a fat loss. Plato. At some point during the first few weeks, fete practically falls off your body. But then all of the sudden, the scale doesn't move anymore. And you're wondering what changed? Did your diet suddenly stopped working? Or is there something wrong with you? In this video, I will show you what you can do to break past hospitals and get back on the diet train again. Okay, so the first thing you need to keep in mind is that changes in your weight aren't always due to changes in your body fat percentage. Most people think that when they step on the scale and see that it displays a pound less than last week that they lost exactly £1 of body fat. However, this is not always the case. Like I said before, weight loss can happen because any number of things change is not only your body fat percentage, but also your muscle mass, your glycogen level, the foot you carry in your stomach. Or and that's the thing that changes the most and fastest water. Nothing brings Wait up or down as past is water retention. For example, if you eat a heavy meal and carbs and sodium, your body will retain more water than usual, which can add anywhere from 1 to £3 to your body weight. Women are affected by this even more than men because of menstruation, so keep this in mind, please. So what do you have to do to get rid of unwanted water retention? In most cases, eating less sodium and drinking more water will do the trick. Why? Drinking more water, you ask because your body retains water only because of things. It's not getting enough on a regular basis and has store some for later use. OK, but what if water is not the problem and you hit a plateau because of other reasons, Then there are a few things you can do to start losing fat again. First, you have to keep in mind that the more fat you lose, the harder it will get. The leaner you become, the longer it takes to lose fat in a healthy way and without sacrificing muscle mass. For example, if you have a body fat percentage of 25 to 30%. You can easily lose 2 to £3 of fat per week. At first, your body will still have enough calories for overall health and muscle maintenance. But if you're at or under 10% for men and 15 to 20% for women, things get a lot more complicated. So just a slowing of your rate of fat loss is normal and to be expected now. The next thing to keep in mind is that the lighter you become, the fewer calories your body needs. This means the daily amount of calories that used to create a deficit might just be enough to maintain your weight after a few weeks. This is why you probably want to recalculate your calorie needs every so often now. Another aspect of dieting is that your metabolism also slows down as you lose weight to retain energy. This definitely sucks because it means you would have to eat fewer and fewer calories to counter act this. However, luring your calorie intake more and more is not always sustainable and why you should take dye breaks regularly. I explained how to take them properly in a different video, so be sure to watch that one carefully. No. Last but not least, there's one more effective, which is often responsible for weight loss plateaus. And that is hidden calories, meaning people consuming more calories than they think. Now I know that you probably think that you're tricking correctly. But if your weight has been stagnant for several weeks than make sure to check again, calories can be hidden in many places. Small snakes are eating out at restaurants are just two examples. Not tracking butter oil or sauces is another common mistake. Also, check your alcohol intake as it can up to quite a few calories. And the truth is that 200 or 300 additional calories every day can break your diet and stop your progress completely. 200 is only a bit of olive oil or a bunch of nuts. So remember to track those two. Unfortunately, dieting is that tricky sometimes, But if you tracked correctly, then you will see results 44. Adjusting Your Meal Plan For Muscle Growth: you probably heard that most bodybuilders and athletes work in two phases, called bulking and cutting. First, you focus on building strength and size while consuming more calories than your body burns throughout the day. And then you try to get rid of any extra fit by cutting calories while maintaining lean muscle mass. In this lesson, I will teach you everything you need to know to successfully bulk up by adding muscle mass and maintaining a relatively low level of body fed over a period of several weeks. So why do you need a booking plan anyway? The logic behind a well designed bulking planets simple. In order to force your body to grow more muscle tissue in a very little time, we need to lift heavy and consume extra calories. Basically, all successful bulking guides rely on these two factors. If you work out is too light, meaning not enough weight and too many reps percent or you simply don't taken enough calories. Even hitting the gym five times a week won't get you any results. Complete beginners an exception to this rule because they can often lose weight and build muscle at the same time since their body reacts extremely well to the new training stimulus and builds muscle faster than experienced lifters. The more muscle you have, the more difficult it becomes to add more without any extra calories. Okay, so how do you diet during a book, you'll find tons of bulking meal plans on the Internet, some good and many bad, the good ones awful of more or less the same pattern. First you calculate your TV. Then you add a certain percentage to Utd to get the ideal calorie count for your bull. And then you reach this calorie count by eating mostly healthy foods. Let's look at all these steps individually. I already showed you how to calculate your TV and an early lesson so we will skip this step . And if you don't remember simply go back to that list. Next, you want to add a certain percentage to Utd to get the ideal calorie count for your book. This part is probably the most controversial part of any bulking program. Some gurus will tell you to lean Bogue, adding only around 10 to 15% of additional calories to your TV to avoid getting any unnecessary fit in the process. Others will tell you that this number is too low and your metabolism will most likely speed up and erase such a tiny surplus. So who is right? As often in life, the truth lies somewhere in the middle. It is true that the human body has a limit of calories and can put towards the process of muscle growth. Consuming more calories than that won't speed up muscle growth, but it will make you fatter. However, most skinny guys were super skinny. Guys won't mind a little extra fed and will also have an easier time losing it afterwards. It is also extremely time consuming to maintain a lean book over several weeks, having to perfectly track your calories all the time. This is why, in my personal bulking program, I prefer to eat around 500 calories more than novel, which is around 20% of additional calories to my TV. That way, I make sure to give my body enough energy to build muscle, even if my metabolism, where to speed up mu. Planning is also easier that way because 500 calories equals more or less to an additional meal. How larger daily bogan calorie count has to be really comes down to how your metabolism re extra more food and how you feel about tracking calories and gaining unnecessary fit. If you're a skinny and simply want to get bigger, don't be afraid of eating a lot. You won't get fed overnight and have plenty of time to counter. Act should your body fat percentage rise too quickly. If you have a normal metabolism and feel that a small surplus is enough than 250 extra calories a day will probably be enough. Smaller surpluses also work better for women who generally have lower te's and would gain fed a lot quicker with 20% extra calories. Now in step three, you want to reach this calorie count by eating mostly healthy foods. We already talked about quality sources off protein carps and feds before, so just make sure to not go crazy during a bulk by eating nothing but pizza and ice cream 45. Pre Workout Meal: Once you know you're getting all of your total macros right for the day. Both your pre and post workout meal are the most important meals of the day and not your breakfast. Like many people believe, let's first talk about pre workout nutrition. Its main function is to fuel the workout itself and maximize your performance throughout some simple right. That's because it is. Unfortunately, the fitness world has really over complicated this, and many gurus will sell you super specific recommendations or products that really don't make a difference. Let's now cut through all of this nonsense and figure out exactly what you should be eating before you work out. Like I said before, this meal is meant to fuel your workout. So in a scientific sense, it's meant to do three things. Reduce muscle glycogen depletion, reduced muscle protein breakdown and reduce post workout cortisol levels. Now, how exactly do you accomplish this? Easy. You eat carbs and protein before you work out. What this means is that the most important rule of your pre workout meal is to consume a good amount of both carbs and protein before you train. I know this sounds very simple and maybe too simple to you. But let me tell you that way. Too many people overcomplicate this and fear that if they don't consume X grams of protein and ex grams of carbs X minutes before their workout, they will build no muscle or lose no fat. Fortunately, that's not the case, and anyone telling you otherwise is probably trying to sell you some overpriced supplement off course. I don't want to leave you with no guidelines at all, so I will give you for you rough values that you can keep in mind when you prepare your pre workout. The true specifics here will always differ from person to person and depend on what time of the day you work out or how much time you actually have before you work out. But it's a good reference if you can eat a balanced meal with 0.2 to 0.25 grams per pound of your target body weight for both carbs and protein around one hour before you work out. Now, in case you don't have time for that and or your last meal eyes more than two hours prior to your training consumed liquid or easily digested protein and carbs 30 minutes before you work out, this could be a protein shake with banana, for example, the liquid will be more easily digested, allowing your body to absorb nutrients. Pastor I personally like to eat a normal meal of brown rice, chicken and vegetables an hour before my workout. You see, this is nothing special, just protein and carbs from coming from normal foods 1 to 2 hours before working out. This is what is proven to get you the best results, and we'll keep things as simple as possible. There's really no need to get any more complicated than that. And no need to obsess about the specifics. Last but not least, in case you don't like rice and chicken or don't want to eat it every day, here's some more suggestions for pre workout meals. Meals that you can eat up to one hour before your workout. Include oatmeal with way protein mixed in a large chicken. Send with with whole grain bread. Tour more hard, bold eggs on an avocado toast. Whole grain pastor with some sort of protein again. Chicken or meat or whatever source of protein you prefer. Snakes that you can eat 30 minutes or less before you work out. Include a banana with a protein, shake, apple wedges with cinnamon or a protein bar. 46. Post Workout Meal: Okay, Now that you know what to eat before you work out, let's see what's best after your workout. Your post workout meal is meant to supply your body with everything, and we'll need to repair and recover the muscle tissue that was broken down during your workout. Specifically, the goal of the post workout immune is to accomplish the following replenished muscle glycogen that was depleted during a workout. Reduced muscle protein breakdown caused by exercise, increased muscle protein synthesis. Reduce muscle soreness and fatigue in hands. Overall recovery and reduced cortisol levels. How can you achieve this by giving your body the same exact macronutrients that you did in the pre workout carbs and protein again? Your primary goal with your post workout meal is to consume a good amount of both carbs and protein and some form soon after your workout. How much and how soon, Exactly. You ask again, around 0.2 to 0.25 grams per pound of your target body weight. If you're really hungry, you can also increase the carps. These are just some general rallies to keep in mind. Time should be around 30 to 60 minutes after your workout and pre and post workout meals shouldn't be separated by more than 3 to 4 hours. That means if you had a large meal an hour before you work out, you have more time afterwards to prepare your post workout. One tip on days when you don't have the time to prepare an entire meal right away is to pack it post workout shake. I explained how to do this in a later lesson, and it's super simple. 47. What makes up a complete workout plan: now that we covered the first pillar of fitness, let's take a look at exercise, the second important aspect of a fit and healthy body. Obviously, exercise can mean a lot of things from Olympic sprinting to going for a walk in the park. So we have to narrow in on what exercise means in the context of fitness. In this case, there three main aspects which are aerobic fitness, muscular fitness and flexibility. Aerobic fitness refers to any activity where your heart and lungs work together to provide your muscles with oxygen. Aerobic actually means with oxygen and usually refers to endurance exercise. Some examples include running, jogging, cycling, swimming and even dancing. The benefits of aerobic exercise are many, including lower risk of heart disease or diabetes. Type two and fewer problems that stem from high blood pressure and high cholesterol levels . Muscular fitness, on the other hand, refers to your ability to contract muscles which allow you to lived, push, pull and whole objects. This type of fitness is best trained through resistance training, either with weights, machines or body weight exercises, depending on the intensity of your workout. Training for muscular fitness can also require a certain level of endurance, and therefore it shares many of the same benefits off aerobic exercise. Furthermore, resistance training is linked to better bone strength, improve body composition and better posture. Last but not least, we have flexibility, which describes the ability to move a joint through a full range of motion. Flexible joints not only help you when doing sports, but also in your daily life. For example, when reaching for a high shelf as we age, we tend to lose some of our flexibility, which often limits our ability to carry out certain activities. Fortunately, flexibility can be maintained and even improved through a well designed stretching program that targets all the major muscles, joints and ligaments in the body. This is especially important if you're at risk of arthritis for other joint disorders, as you can see a complete exercise regimen to recover all of these three aspects. But don't worry. Combining aerobic fitness, muscular fitness and flexibility is a lot easier than it might seem at first side, and in this section I will show you how you can improve all of them by exercising only a few hours per week. We will start with aerobic exercise and what you should focus on for optimal results. Let's get started 48. Cardio intro: when we look at aerobic fitness, our goal is to improve our body's ability to taken oxygen and put it to use. This could be primarily done through exercises that involve large muscle groups in which involved dynamic movements for prolonged periods of time. Here, your heart and lungs will work together to supply your muscles with the oxygen that they need. Obviously, the more you do aerobic exercise and train your heart and lungs, the better you will get it. Not only can you increase your lung's ability to taken air, but your body will also adept to the overall stress, leading you to be able to continue the exercise for longer periods of time to help you improve your endurance. In this section, we will look at the type of exercise that is most commonly used to train aerobic fitness. Cardio cardio refers through the same concept of aerobic exercise and can be applied to many forms of exercise, such as running, biking or swimming. Now, even though cardio can be an effective tool to improve your fitness, it has to be done right. This is especially true if you want to use it for weight loss, so in the following lessons, we will talk not only about traditional cardio but also about high intensity interval training or hit, which is a specific type of cardio ideal for people that also do resistance training. 49. The different types of cardio: the right cardiovascular exercise is important for almost all types of schools, but not all people like the same time card jogging is usually thought of as the most common form, but there are many others, and uni journal all of them to design the idea worked. As you can imagine, there are advantages and disadvantages to each, and you want to discover what type of cardio best suits you or your client. First, we have a steady state distance card. This type of cardio, sometimes called, continues training. It usually includes performing aerobic exercise at a constant pace for a certain amount of time without right. Examples include jogging, walking or riding a bicycle for time between 20 to 60 minutes. This type of cardio is often best for beginners because they can go at their own pace and gradually increase the length of the workouts. Next, we have certain training. Circuit training includes alternating between aerobic and anaerobic activity to decrease workout efforts. What possible example could be jogging or running for a few minutes and then doing pull ups for sit ups afterwards. As you probably know, circuit training is usually performed in a circle with various stations were different exercises can. This makes it a great choice for group training and is often said to be more fun than normal. Something is coaches to server training when there's only a little time for work out because it includes both cardio and strength. Third, we have hit or interval training. High intensity interval training, also called it, includes performing different aerobic exercises at high intensity levels for a short period of time, followed by a slower rescued during the rest period, the same exercises performed, but at a much slower pace. The high intensity periods are meant to push your body towards its medical limits. This means you basically go as hard as you can, while the low intensity intervals help you recover and prepare for the next round. And lastly, we've crossed cross training contains more than one type of card. For example, this could be done but including more than one piece of equipment. In one trading session, for instance, someone could exercise five minutes from its stair stepper and then another five minutes from the training. You could also prostrated by choosing a different piece of equipment in each workout, or from which week this decreases boredom and helps people get used to different types of activities. 50. Designing a cardio workout: In this video, I will show you how to design the ideal cardio work. You will learn how often how long and how intense you should train as a beginner to see optimal results. Okay, so when you want to design an effective cardio training program, you have to consider the following various leads. Mold, frequency, duration and intensity mode describes what type of exercise who used to get your blood pumping. Aerobic exercise requires that oxygen be inhaled and then transferred from the lungs to the blood messes. The muscles will then use this oxygen for contraction and movement. Our goal for aerobic exercise is to become more efficient at processing oxygen. We could do this with a number of different activities, like running, jogging, biking, ruling and even fast walk. Any exercise that will raise one's heart and breathing rate can be considered an aerobic exercise. Frequency refers to how often you train a similar to way trading. I recommend 3 to 4 workout sessions per week. If you only do cardio. If you also do strength, training to workouts should probably be enough. Training more than five times total a week is usually not recommended because of the lack of recovery time between training sessions. Duration describes how long we get. Aerobic sessions should probably last between 20 to 60 minutes. When you start a new program, it's extremely important you don't overwork yourself, so it might be better to keep the workout shorter in the beginning and then increase them over time instead of going all out from the beginning. And intensity refers to the target heartbeat that should be maintained throughout the work . A good target heart rate is 60 to 90% of your maximum heart rate, and obviously beginners should start at a lower end of that range war in this late. So once you've decided on your favorite type of exercise and how often you want to train in order to figure out the ideal intensity, you need to be familiar with several measures which I will present to you now. First, the maximum heart rate, the maximum heart rate, is determined by a person's each. This is the heart rate that should never be exceeded, and most exercises should also not be close to the maximum heart rate. The maximum heart rate is most easily determined by subtracting your age from 220. So for someone who is 30 years old, the maximum heart rate is around 190 beats per minute. Next, we have the resting heart rate. A novel resting heart rate for Dole's should be between 60 to 100 beats per minute on average. The lower resting heart rate suggests more efficient heart function and better cardiovascular. Experienced athletes sometimes have a resting heart rate close to 40 beats per minute. The resting heart rate can be measured by checking the ports. Place your index and third fingers on your neck to the side of the wind. Next, count the number of beads you feel in 15 seconds and then multiply this number by four to get the total beats per minute. Since factors like activity stress, food intake can all influence the resting heart rate, you want to measure this over three days and then take the average off the house. And lastly, we have the target carpet. This is the heart rate that a person should try to maintain during aerobic activity. It makes sense to start with a lower target heart rate as a beginner and then progressed to a higher heart rate as an intermediate or advanced training. Here's some rough values for all difficulty. Let's for each category. Around 4 to 6 weeks should pass before moving onto the next Look. This, of course, the scenes that you work out at least three times per week for beginners. The heart made should be measured every 5 to 10 minutes. Also keep in mind that beta blockers could lower the overall heart rate, and raising the arms above your head can lead to a higher heart rate. This is known as the press response. 51. How to monitor your heart rate during a workout: checking and monitoring your heart rate during a workout is pretty simple. And there are two basic ways to do this manually or with a heart rate watch. Let me start by showing you how to men. He check your heart rate. The average resting heart rate for the mom ledeall will be anywhere from 60 to 100 beats a minute. Usually a lower heart rate and rest indicates a more efficient heart and better cardiovascular health, for example, and experience and well trained athlete could even have a resting heart rate close to 50 or even 40 beats per minute. Now to check your heart rate, doing a work up or any other time, for that matter. What you do is first you find your pulse. You can do this either by placing two fingers on the inside of your risk on the thumb side of your hand. This would be your radium polls or by putting the two fingers on the corroded artery on either side of your neck towards the wind pot. See for yourself which one you like best. I personally prefer the radio polls, but usually the Kuroda polls will be stronger because it's closer to the heart next year, Chris slightly against the artery so you can feel your polls, but not to forcefully that you would cut of blood flow, of course. Then you count the number of beats you feel for 15 seconds and multiply this number by four to determine the heart rate per minute. You can also cone only for 10 seconds and multiply by six. Whichever you want to do is fine. One disclaimer. When checking your corroded post never checked both corroded arteries at the same time, this could cut off blood flow to your brain and make you faint. Also, never checked with your thumb because it has own polls and with throw off the results. The second method of monitoring your heart rate is by using a heart rate monitor. Of course, he's usually comes watches that either read your heart rate with chest strap or directly and nervous. There are pros and cons to both types. In general, the chess trip will be more accurate because it's closer to the heart and usually also cheaper, which is that really oppose directly at your risks are more comfortable, of course, and you can't lose the chest strip, which happens quite a bit. In the end, you will have to decide which one you prefer. End of any of the two options are even worth your money because doing it manually will always be free. 52. Cardio vs resistance training: If you want to lose weight, One of the first questions that you will ask yourself probably is. How should I train? Should I do traditional cardio like jogging? Or is it better to start lifting weights? Or maybe both Cardio and weightlifting are definitely the two most popular types of workouts, but of course you want to know which is the better use of your time. That's what I will talk about this video by going over what we know from scientific studies at the end. I will also give you my personal opinion to share with you my own experience. So to start off, let's recap what most people think. The traditional view is that if you want to lose fat, you should do more cardio and that if you want to build muscle, you should hit the gym and lift heavy weights. But this kind of misses the point. The primary driver of weight loss is a calorie deficit, meaning you consume less energy than you regularly burn. You can reach this deficit in the number of ways, not just with cardio. You could, for example, not exercise at all and simply reduced the calories you taken through your diet. Or you could wait train, which also burns calories. So the question we should really be asking as cardio versus weight training, which burns more calories. Let's start with cardio. Like I said before, the average beginner wanting to lose fat will probably think about doing some form of cardio, like jogging, swimming, biking or the like. Now, the problem with cardio is that depending on what you have read on the Internet or in magazines, people either make it out to be the best invention since sliced bread or the worst thing in the world. This not only creates a lot of confusion among beginners, but it also leaves you with no clue if you should included any work out or not. First, the bad news. Not only does cardio do little to build muscle, it also does less for weight loss purposes than most people think. In fact, studies have shown that some people even wind up fatter than when they have begun their exercise routines. How is that possible? Let me explain First calorie burn fewer calories than you think. One hour of normal jogging burns around 400 to 600 calories, depending on the intensity and your body weight. Now this isn't the world, but it's also not too shabby. The problem is that many people think that they just burned a lot more calories when they get back from their jog. So they eat many of them right back or even overeat because they think the additional exercise allows for a lot more daily calories. So, for example, foreign calories can be a normal sandwich or only a few slices of pizza off course. My point isn't that cardio is useless for weight loss, but that you shouldn't overestimate how many calories that actually burns. Another problem is that over time your body index to the exercise to reduce caloric expenditure. This means that as time goes on, less and less energy is needed to continue doing the same types of workouts. Basically, your body becomes efficient. Of course, this is a good thing, but it also means that you're no longer burning as much energy as you think you are, which increases the likelihood of overeating. No, let's talk about weight training. Is it better for weight loss? Not if you only look at calorie expenditure. In fact, a novel weightlifting routine will only burn around 2 to 300 calories. Procession may be a bit more if you take in very short breaks in between your sets. So if we only look at calories burned for one hour workouts, cardio would be the winner. But of course, there is more to it. First, people will usually mention the so called afterburn effect. The afterburn effect, which is technically called excess post exercised oxygen or epoch states how much more oxygen your body needs to return to a normal resting state after any type of exercise. Since your body has to repair your muscles, replenish your oxygen and energy reserves. It will consume more oxygen than normal even right after your workout, which in turn will burn more calories even if you are already resting on the couch and watching TV. This sounds pretty awesome, right? But the problem is that even though it exists, the afterburn effect is usually overestimated. Some people will have you believe that it's several 100 calories worth, but that's not true unless you exercised for multiple hours at a time. Instead, most people will jog an hour at the most, which only translates to around 50 more calories burned after you stop exercising. Now the afterburn effect of heavy weight lifting is higher than that of cardio, but it's still too small to compensate for the fewer calories that weightlifting burns during your workout. So the bottom line in terms of calories burned, is that cardio is better than weight train. But that doesn't mean you should only do cardio from now. In fact, they're pretty good arguments to limit your cardio and instead focus on weight training. The key is body composition. You see your goal should not merely be to lose weight, but to lose fat, to look and feel great. You actually want to gain some weight in the form of muscles and lose some weight in the form of fat. This will pretty much only be achieved with the help of a well designed weight training regimen in connection with the right diet. Think about the difference between sprinters and marathon runners, both Arlene, of course, and have low body fat percentages. But the spurs are a lot more muscular because their muscles are trained for short energy bursts and explosiveness, which is basically what you do when you trained with weights. Marathon runners, on the other hand, do endurance training, which is what cardio is all about. Now, even though this can be beneficial to your heart and lungs, it will not grow your muscles and get you the Hollywood look so many people desire. And this is where I want to give you my personal opinion. From my experience, most beginners do too much cardio and not enough weight training. They grind away on the treadmill for hours and hours and might even lose some weight. But because they do very little to maintain their muscles through resistance training, their body will not only lose fete but also muscle, which is why many of them end up looking kind of weak and skinny. So for the average person, I either recommend a combination of weight training and short intensive cardio. This could be something like hit, which will burn a significant amount of calories and a short time. Or, if you really don't like hard, you you can also only do weight training. If you watch your diet and get a good way training regimen, you will definitely look a lot better than if you only did cardio off course. If you want to do something for your lungs and hard, a bit of cardio on the side would help off course. In the end, it's always about figuring out what you like this and what's best for your lifestyle and schedule. 53. Resistance training fundamentals: just like body weight exercises, weight training as a field with so much information that it can easily confuse you. The Internet is filled with advice for beginners good and bad, where just 10 years ago you would have to dig deep to find some valuable tips. It seems that nowadays you get flooded with new information and workouts that promise to make you gain muscle and lose fat faster than all the other workouts and diets before them . With all this free advice, it's easy to get lost as a beginner. I know I did. Sometimes I would get really frustrated because it seemed that every fitness score was preaching something else. I remember that one guy at the gym told me to train chest at least twice a week while someone else said that once a week is enough and more sessions would lead to overtraining, these situations would happen quite a lot. And Onley over the years did I realize that sometimes the advice I was getting was both right and wrong, depending on who it was meant for. What many trainers forget is that the key to good advice is understanding the needs of your students you cannot teach the same thing to a beginner that you would teach to someone who's been working out for decades. Beginners can't and shouldn't work out five times a week, their bodies simply not used to this level of stress. So what should beginners do? Instead, before we go into the actual work out, let me first make sure to cover some theory behind what needs to happen for your body to build more muscle. You're already familiar with the muscle willing formula, so the concept of lifting heavy weights eating enough healthy calories and resting. But how would you apply this framework? Two way trade. Assuming your goals to build strength and muscle, it should be more than obvious that most of your time should be spent exercising and lifting weights in the gym. But what kind of exercises should you do? The sheer amount of possible exercises can make it seem hard to select a bite once, However, when focusing solely on effectiveness, compound exercises are always the way to go. They utilize multiple joints and are usually performed with free weights instead of machines. Unlike isolation exercises, compound movements work several muscles at once. This will give you the best results measured by the time you spend training. Always start your gym routine with compound exercises. Not only will you achieve maximum muscle recruitment, but more nervous system activation and an increase in testosterone levels, here is a list of the best compound exercises for each muscle group. Of course, Ultimately, there are many ways to construct your your personal workouts, but I advise you to spend at least 75% of your time doing compound exercises. This will let you best implement the concept of progressive overload, which I will talk about in the next list. Simply put, progressive overload states that the only way to continue building more muscle over long periods of time is by progressively lifting heavier weights. Even though it is one of the most important pillars of successful bodybuilding. Many people forget that if you don't provide your muscle with adequate amounts of stress, it will have no incentive to change. Simply put, consistent progression is what you need if you want your muscles to grow 54. The science behind muscle growth: muscle growth is a fascinating subject, and chances are you want some yourself. You probably know that to get your body to build new muscle tissue, a few things need to happen. Most importantly, you need to create a stimulus, for example, through weight training. And you also need to provide your body with the right building blocks to create no tissue like calories and enough protein. But what exactly happens in your body when you have these things covered? We know from studies that skeletal muscle tissue is the most adaptable tissue in the human body. And even though we still haven't figured out every last aspect of muscle growth, it is a well researched topic that can help you improve your fitness routine. So to help you understand the whole process, we have to start with the basics. Your muscles don't actually grow during the workout. Instead, what you do is you overload them and damage the muscle fibers afterwards when you rest, your body repairs damaged muscle fibers through cellular process, called my bro. Feel your hyper trophy when infuses muscle fibers together, which in turn will not only lead to think her muscle tissue but also to more muscle fibers . With this in mind, muscle growth can actually be achieved in three different ways. First, through progressive tension overload, this is the most straightforward way. All you do is increase the tension placed on your muscle fibers over time. What this means is that to grow muscles through progressive overload, you either have to do more sense more reps or more weights and practice. Lifting heavier weights over time is usually the most common way. Next is muscle damage, which means that you actually damage muscle fibres during your training, and your body will then want to repair and adapt these damaged drivers to better deal with future damage. This muscle damage were more specifically. The release of inflammatory molecules is also what will make you feel sore after workouts and lastly, metabolic stress, which we all know as the pump. Mainly what happens is that metabolic stress causes cells around the muscles to swell, and this alone can help with muscle growth, even though it doesn't directly increase the size of the muscle cells. This last type of growth is also known as circle plastic hyper trophy. Now, off these three muscle building strategies, the most effective is progressive overload, so always make sure you increase your weights over time. Many beginners make the mistake of lifting the same amount of weight over weeks and months and then wonder why they aren't seeing any results. Of course, another vital aspect of muscle growth that I have left out so far is rest. Unless you give your body time to rest and recover. You will not only gain less muscle but also will feel burned out and get sick a lot quicker . Depending on how intense your exercise, You might need a few hours to several days to give each muscle group enough time to recover and compensate for the tissue damage caused during your training. The most important aspect of risk is always sleep. 7 to 9 hours are usually seen as ideal for most people, so make sure you don't go to bed too late every night. Besides that, there are other ways of improving your recovery from massages to medication. But these air completely different topics that beginners don't need to worry about. So to wrap up this video in order to force your body to build more muscle tissue, you first need to break it down through concentrated attention. Your body will then adept and super compensate by building stronger and more muscle tissues . There are three different mechanisms that can achieve an increase in size, either through progressive overload, muscle damage or metabolic stress. After your workout is over, you also want to make sure to give your body enough rest while providing the nutritional building blocks for new tissue. The most important nutritional building blocks are, of course, calories and protein. 55. Gym Training vs Bodyweight Training: the debate of body weight versus weightlifting exercises is a big one. In fact, you will find people on the Internet arguing over it for days and days, seemingly without getting anywhere, so to help you understand the difference between the two and to help you the site. Which one is best for you? Let's see what they're pros and cons are. First, let's start with body weight exercises. Body weight exercises are very convenient and effective. You don't need a gym, membership or any equipment, since all you'll be using as your resistance is your body. Also, since body weight exercises are fairly simple in their movements, it's usually easy to prevent injuries. This is especially important for beginners that are new to resistance training and more prone to errors. And for here, body weight training tends to be much more forgiving and won't lead to injuries as fast Last a body weight exercises are very easy to modify and can be adapted to different strength levels so they can be used by beginners and advanced trainees alike. Now what about weight training exercises? Because you will be lifting higher weight loads when doing weight exercises, you will be able to build muscle at a faster than normal rate. Also, specific exercises with loaded weights are perfect to strengthen muscular imbalances because you can target individual muscles a lot better than with body weight exercises. And lastly, it is generally more easy to progress with weight training exercises because all you have to do is and await played to the bar instead of finding a more difficult variation of a body weight exercise. So what's my verdict? Which one is better? As so often in life, there isn't a clear cut answer to this question because it really depends on your preference and lifestyle. If you don't like gyms and want to train wherever and whenever you prefer, then body weight exercises are definitely a way to go. If you do have access to a good gym and want the fastest possible results, however, then weight training will be your better bet. I personally do both, especially because that travel a lot and often don't have access to a gym. In the following lessons, I will teach you what a good workout would look like in both cases, while also teaching you the most common exercises 56. How to design a beginner workout: in this video, I'll show you how to design the perfect workout for strength and muscle. Billy. I will take you through the process, step by step, and at the end you will also get a simple workout to get going right away. Let's get some. Coming up with the right workout might be a bit intimidating, but let me tell you that it is a lot easier than you might think. Whether you're doing this for yourself or someone else has a fitness coach, the principles will always be the same. And if you hold a step by step process, it can also be fun to give a work on a personal touch. So the first step will always be to set personal goals. One of the first questions you should ask yourself where your client is. What do you want to achieve with this workout? Most beginners will name things like build muscle, look better naked or become strong. But it makes sense to get a little more specific. Make sure what the primary focus is. Do you want to build muscle? It's fast, it's possible. Or maybe you prefer to focus on strength or muscular endurance. You also need to figure out if there's a specific body part that needs special attention. This will help later with exercise selection. If there isn't, then don't worry about it and just assumed that all muscles need to be target equally. Step Number two, then is deciding what training frequency. So the next step is to determine how often you or your plan could work out. The ideal training frequency is always open for debate, and you will get thousands of different answers. If you look online for beginners to make sense, to go with three to maximum four workouts per this makes sure to work the muscles enough to cause hyper trophy and growth. But not to overwork, either. Many beginners will want to do more than that because they think that more workouts mean pastor muscle. The problem is that muscle stone grown the gym, but afterwards, when they have time to rest, if you don't give them the necessary time to recover, you can quickly burn out, especially if you are used to training with heavy weights. Step three is Exercise Village. The sheer amount of possible exercise that can make it seem hard to select the right once. But when focusing solely on effectiveness, compound exercises are always waiting. Before most common companies is. You will find that the gym are the squat bench press dead lift in the overhead press. All of them should be included in a good beginning. That's because they utilized multiple joints. They're usually performed with free weights instead of a sheets. Unlike isolation exercises, heart movements were several muscles at once. This will give you the best results mission by the time spent training. Always start gym routine with compound exercises that target whatever must have your training that not only will you achieve maximum muscle recruitment, but we're nervous system activation and better overall stimulus after you have included the most important compound exercises to round up your workout. You also want to include some assistant exercises. You're a few good examples for the upper body. You can include things like pull ups and rows from the back inclined or declined Bench press for the chest and cycle front raises for the shoulders. For the lower body, you can include lunges. Heck spots Bulgarian split squads for good mornings, and lastly, you can also include 1 to 2 isolation exercises. At the end of your work, these will be things like bicep curls, tricep push downs, Leg extensions were calf raises. Isolation exercises target only specific muscle, which leads to less total body fatigue. So their greatest work out finishes when you're already tired. Like I said before it, these are just examples. And there are countless exercises. You or your client. You will see that over time everyone will find their favorite exercises and they should have just the workout. Supporting step number four is choosing your weight sets reps. Okay, at this point, you've already decided on your workout frequency and exercises. But how many sets and reps? How much, Rachel, This will usually depend on noodles. Let's start with grips. As a general rule of thumb, the fewer reps you do, the more weight you will be able to lift. And the more you will trade for strength, the more you increase the number of perhaps the less weight you will be able to lift. And the more you train for endurance training for muscle growth fall somewhere in the middle. To put this inter numbers, anything below four reps will mostly be strength, anything between four and 12 reps will mostly be muscle growth, and anything above 12 will be more and more endurance. As a beginner, it's usually best to do around 8 to 10 reps in your first few weeks. That way, your weight is light enough so you can get a feeling for the movements of exercises. What's The movements are learned and your goal is muscle growth. Arranged from 6 to 8 reps for the four main lifts, it's probably best. At least that's my personal experience. Training begins, but how many total sets? If you do, beginners will only need a low amount for you to see results. Volume can be defined. Its sets times reps times resistance to keep your volume low. True, for a total of 15 to 20 cents for work. Split the sets up into 4 to 5 exercises and you're good to go. This means around 3 to 4 working cents for each exercise. Keep in mind that this doesn't include your warmup sets, which go on top of that figure. Now, don't worry. If you're getting confused at this point, I will show you a simple work up at the end of this video that clarifies everything. Another variable. We need to address this your weight. How having should you lift? First of all, don't go to failure. You want to trade heart, but not go all out as a good rule of thumb. You want to stop 1 to 2 reps short of failure in each set. This is a good starting point for beginners and make sure you don't risk injuries. And finally, what about risk between sets the morning train for strength? So the heavier lift, the longer your brakes, the more you train for endurance, the shorter breaks. Most beginners will do fine with two minutes of rest between their sense, but you have to figure out the right value for yourself. Some people seem to have no problems with shorter rest times between sets, while others just need an extra 30 seconds on top of what's normal. So the idea range for most beginners is usually between 2 to 3 minutes between sets, and the last step is to keep progressing. At this point, we're almost before assure you the sample work out. You need to understand one thing. In order to build muscle long term, you have to give the body an incentive to do so. The most effective incentive will always be progressive. This means you should constantly strive to live more and more weight. Sometimes you'll be able to add £5 street bench press week after week. Sometimes it will be none for several consecutive workouts. That's fine as long as the overall trend is nose. Beginners should take advantage of the first few months because this is when their bodies were quickly adapt to the new stress placed on the muscles. And they will build strength and size extremely fast. Okay, let's not have a look at a sample work up that fits all of these frontiers. Let's assume you or your client train three times per week. We will therefore divide the workouts. This follows as you can see there to works. Full body workout one and full body workout to, and all you do is alternate between them on Mondays, Wednesdays and Fridays. During the first month, you will actually do a little less than the 15 recommended sets and just focus on the main lifts. That's because I want you to get a hang of the exercise movements and not worry about lifting heavy. Once the movements are understood, which generally happens after four weeks, you should make the following changes to the workout first at one additional set to each exercise for total of four sets. Next at one isolation exercise with four cents at the end of the workout for work out one, I recommend bicep curls and for work or to I recommended tricep push doubts. Lastly, it might be a good idea toe. Also lower the rep range from 8 to 10 to 6 to 8 for the 1st 3 compound lifts in each worker . Like I said before, in my experience, this is the ideal reparation for most beginners. You work out, but then look something like this, and there you have it. That's how you design your very own worker program from scratch. If you want, you can go with the one above and just get started today, or you can adjust it to your personal preference in training stuff. Good luck and have fun 57. Progressive Overload: a common problem among beginners is that during the first few weeks of exercising, they see results and are getting stronger. But after a while, the muscle growth seems to have stagnated, and even though they continue working out, they make no significant gains. When this happens, many lose their motivation and think about quitting. To make sure this won't happen to you, we will know talk about the most important strategy to guarantee long term growth and muscle and strength. It's called the concept of progressive overload, and it basically says that in order to force a muscle to continue growing over long periods of time, you have to progressively increase the tension placed on it plain and simple. This means you have to get stronger to get bigger. This might seem like basic stuff, but so few people get it. They think that they have to switch up their exercises every few workouts to confuse the muscle or do all kinds of crazy rep schemes when the truth is that this will have little to no impact on your results. Instead, stick to your routine and focus on getting stronger each workout. Now, how is progressive overload applied correctly during your first few workouts, you'll probably be able to add more weight to the bar each week. But as you get stronger, progress will slow down. This is normal, and at some point or another you might also hit a plateau. Then you have to come up with a workout plan that enables you to get stronger even when adding more weight isn't an option. From my experience, I can say the best way of doing this is by increasing the number of reps. Instead, let me show you what I mean. Imagine you normally bench press a grips of £150 which is roughly 70 kilos in the next workout. You want to add the smallest possible increments to the weight. In most gyms, this will be a £2.5 plate on each side, so five additional pounds in total. Now, because your body isn't used to the higher weight, you'll be able to bench press it for about 2 to 3 repetitions less than the earlier wait. This means your new rep count is now around 5 to 6. This is totally normal, and nothing you have to worry about Now comes the important part. In the following workout, instead of adding even more weight, you stick to £155 work on getting your rep count back up to eight again. This process can take more than one workout, and usually the stronger you get, the longer takes to add more weight and then reach your old rep count. Now, if you want to see long term muscle growth, all you have to do is follow the strategy. Continue alternating between adding weight and one workout and increasing reps in the next . 58. Flexibility intro: flexibility is the ability to move a joint through its full range of motion. This means you take advantage of the full amount of movement possible, given the individual structure of the joint. Now, many people think flexibility is a characteristic that you either have or you don't. And even though some people do naturally have a higher level of flexibility, everyone can improve. There's with the right exercises. Also keep in mind that flexibility not only various among people but also among the various joints in your body. A disused or injured joint will have a smaller range of motion than a healthy one. So to improve flexibility, long term, you always want to include stretching exercises in your workout program. Stretching can be done either static or dynamic, as I will explain in the later video. Even though you might think stretching well at another time consuming layer to your workout , it only takes around 5 to 10 minutes a day, which really isn't that much when you consider all the benefits. If you want to learn even more about stretching and how to implement it correctly, check out my complete stretching program with more than 30 stretching exercises 59. Common stretching mistakes: When done right, stretching feels great and increases flexibility. But not preparing properly or during the stretch incorrectly can lead to injuries and inflexibility, which is the exact opposite of the results you want. Make sure to avoid the following common mistakes for safe, pain free and effective stretching routine. The first is not warming up before stretching. Static, stretching and warming up are not the same thing. People thinking that stretching is a warm it is a common mistake. Warmups are meant to slowly bring up the body's temperature and loosen up the muscles before we get to do anything serious. Static stretching is a low intensity movement, and when you spend 30 seconds on each stretch without moving, you actually lower your body temperature. This not only decreases your range of motion but can also mentally take you out of the workout mode and into relaxation mode. Also, stretching cold muscles increases your chance of injury, so you should always warm up before doing static stretches. The next mistake is using too much force. Stretching should be slightly uncomfortable, but never painful. When you stretch, your muscle gets tighter to protect the joint by preventing you from moving it too far. But the goal of stretching is to try to get your joint to move past that point. So you do have to push your muscles a little bit further than it wants to go. In other words, when you stretch your pulling against your muscle, this causes micro trauma to the muscle, similar to the small amount of damage that you get when you lift weights. This means that stretching can make you sore, and depending on your workout, it may actually hurt your recovery. Onley pushes stretches to the point that you feels like discomfort and no further. The third common mistake is stretching for too long. No matter what muscle you're targeting, you should limit the amount of time you hold this stretch never go above 60 seconds on each stretch. If you stretched a muscle for more than 60 seconds in one particular position, you decrease the power that the muscles able to provide. Since it's so stretched out, most beginners will be fine, stretching for about 30 seconds per muscle. Limiting is stretched with 30 seconds will also give you more time to dedicate your other parts of your workout. Another common mistake you want to avoid is holding your breath. An important part of stretching is getting the muscle to relax and not tighten up. One of the best ways to do that is by taking a deep breath. But when you feel the uncomfortable tension of a stretch, you might be tempted to shorten your breaths or stop breathing altogether. That's a bad idea. Holding your breath titans all the muscles throughout the body, impeding flexibility and leaving your prone to injury. It also increases your blood pressure, which is not what you want. Next on the list is always focusing on the same muscles. We all have our problem spots and go to areas. But always stretching the same muscles can create an imbalance of flexibility. This can lead to an impaired range of motion and a false distribution off weight and strength. For example, if you're always stretching your hamstrings, your body will naturally use the flexibility in your hamstrings toe walk, alleviating the pressure from your glutes. This in turn, will negatively affect your overall body posture. Another mistake that will keep you from seeing the benefits of stretching is doing the wrong stretch or doing it in the wrong position. If you don't feel the stretch where you're expecting to feel it, you may be doing it wrong. Poor body positioning can cause you to miss the muscle. You're aiming to stretch as a quick fix. Use a free hand to feel the muscle you're stretching. It should feel tied and then loosen after the stretch. Of course, we will also go over how to properly execute the different stretches later in the program, and the last mistake is not stretching regularly. If you decide to stretch, you have to do it regularly to see effects. Doing it intermittently or infrequently won't cut it once a week. Simply isn't enough. Aim for 5 to 10 minutes every day, or at least every other day. It's more effective if you do it more frequently for last time than the other way around. 60. Static vs dynamic stretching: throughout the course, you've probably noticed that I use the term static and dynamic stretching quite a bit. And this lesson. I want to explain both concepts and clear up the confusion about when and how to do them correctly. As you will see, the difference is very important and will make or break your stretching routine. Static stretching can best be described as the old school traditional. Stretching these stretches involved bringing an isolated muscle or group of muscles to their peak position and holding it there for 15 to 30 seconds. Stretches like the hurdler stretch, where you sit with one leg out in front of you and grab your toes is a good example of a static stretch. Static stretching is the most common form of stretching founder general fitness, and it is safe and effective for improving overall flexibility. When done right, there are a few advantages of static stretching. First, it is really easy to do. Standing stretching requires little to no equipment and can be done in the spot. Most stretches air fairly easy to learn and can be before by beginners and advanced trainees alike. Another is improved flexibility. One of the great benefits of stretching is improved flexibility. Static stretching directly increases the flexibility in your knees, hips, shoulders and ankle joints. And enhancing your flexibility will allow you to move more freely and officially if done correctly. Static stretching can also help alleviate stress. Static stretching can be relaxing both physically and mentally. The stretches you perform should be comfortable and require minimal Xer's. This can give your body and brain a chance to relax. Taking deep, slow breaths has recommended while performing static stretches. It will also help balance your body. Like I mentioned before. Poor flexibility in one or more muscle groups can lead to muscular imbalances and poor posture. Tight muscles pulling joints and can slowly create a shift in your body's alignment. People with musculoskeletal analysis appear to be more prone to injuries. Reduced range of motion can be influenced by lack of regular movement or overuse of certain muscles. For example, runners often have tighter hips, lectures, the muscles that connect the front of the hip to the thigh so they really benefit from static stretches for that muscle group. Now dynamic stretching on the other side is somewhat different from static stretch. It means that stretches performed by moving through a challenging but comfortable range of motion repeatedly, although dynamic stretching requires more thoughtful coordination that static stretching because of the movement involved, it is gaining favor among athletes, coaches and trainers because of its apparent benefits and improving functional range of motion and mobility in sports and activities for daily living. An example of dynamic stretching our arm circles or Lex wings? No, that dynamic stretching should not be confused with ballistic stretching. Dynamic stretching is controlled, smooth and deliberate. Where's ballistic? Stretching is uncontrolled, erratic and jerky, although their unique benefits to ballistic stretches they should be done only under the supervision of a professional. Because for most people, the risks of ballistic stretching far outweigh the benefits. An advantage of dynamic stretching when compared to static stretching is that it prepares your body and muscles for the exercise were sport at hand. Static stretching doesn't get you ready for sport specific movements, but with dynamic stretching, your body will be equipped to handle the eccentric movements of your sport. This reduces the risk of injury as your body isn't stiff to these movements, having been prepped for these unique maneuvers. Additionally, the chance of injury is further reduced, thanks to the improved range of motion in your joints, which can improve over time with consistent dynamic stretching. Dynamic stretching is also popular in sports that require explosive power from muscles such a soccer when going for a header or blowing by an opponent or volleyball. With players rising to smash a volley into the ground, your muscles and joints will be loser, allowing you to take full advantage of your range of motion equating to maximum power from your body. A lot of these explosive moments require different parts of the body working in coordination, which dynamic stretching also prepares the body for another great advantage is that it mentally prepares you for peak performance. For the task ahead, increasing the temperature of the core muscles and building intensity related to your sport ahead of time seamlessly transitions you from warm amount to competitive moat. One last advantage is that dynamic stretching can help you get the most out of your body while training or during a game. Since these stretches air conditioning your body to move in similar motions use in your sport. Your body will get more and more accustomed to it over time, similar to your body's internal clock waking you up right before your alarm clock. Your body can also react quicker, improving motor skills and nervous system reaction times. Now that explained the benefits to both approaches. How do we implement them into our fitness routine for optimal results? The answer is timing. Since dynamic stretching directly prepares you for a workout, a training session and can be done while the muscles are still cold, you should do your dynamic stretching routine right before you work out. And, as you know, static stretching should always be done when muscles are already warmed up and never when they're cold. This is why it's best to do static stretching only after your workout. In the next few lessons, I will show you the most important dynamic and static stretches and a number of routines that will prepare you for any workout 61. Daily stretching routine: the following stretching routine is designed for both athletes and sanitary people. It will help you increase your flexibility should, ideally, be none daily, depending on how long you hold each stretch. It will take around 10 to 15 minutes and total. You'll start by doing a short, five minute dynamic stretch routine that is great for warming up your muscles and getting your blood pumping. Like I discussed in an earlier lesson, I recommend you do your stretching routine together with your normal workouts. So if you train on the same day, do it after the dynamic stretch. Warm static stretching will be done at the end of the routine when your muscles already warmed up. For detailed explanations of the following exercises, please watch the exercise videos. They explain which muscle is targeted and how to do the stretch correctly. Start by doing 30 seconds of a normal jumping jacks. Next, you do 20 walking lunges with 10 reps for each leg. After that, you do 20 Need Tex again, 10 for each leg. Then grab a chair or hold on to something and do 20 legs wings. This is followed by 10 side lunges with a stretch we do five for each side. Next, you can either do 20 normal but kicks or five double leg but kicks. I recommend the former for beginners and the ladder for athletes. For your upper body. You start by doing 10 normal arm circles, followed by 10 more arm circles in the opposite direction. After that, you knew five large arm circles again, five for each direction. To finish the warm up you do 10 to 20 pushups, and if you can do the long push up, try the need. Push up instead. After this short warmer, you should start with your workout or training session. If you don't want to work out, you can start with the static stretches right away. Each stretch should be held for 15 to 30 seconds and make sure you feel a slight stretch but no pain. The first stretches the seat back twist for your lower back and core. Next you do the quad stretch, and after that, the doctor stretch the hip doctor stresses, followed by the hamstring stretch and next you to the gluteal stretch. This is followed by one of the two lads, stretches that are showing the exercise videos after that, stand up against the wall and do the calf stretch both for the upper and lower castes. Then you will stretch your abs with the lying abdominal stretch. This is followed by the next side bend and the standing shoulder stretch. To finish your routine, grab a towel and do the tower triceps stretch. 62. Wellness intro: well, this coaching is a very broader since wellness, getting a lot of things soak unwillingness coaching in this section, I want to keep it narrow. Focus on a subject that has helped me in my client's a great deal, Billy. Effective habits Now habits might not seem to have to do a lot with wellness coaching, but if you think about it, wellness and a positive mindset really come down to creating a balanced lifestyle and reducing stress. The most effective way of doing this is through healthy habits. So in this section I want to show you how to build better habits, why they matter and how you can use them to reduce stress. We will also quickly talk about the role of sleep in your health and how to improve your sleep hygiene. Were that your clients? Let's get started 63. What are habits: before we go into how to build effective weight loss habits, let's first talk about what habits actually are. Habits are rituals and behaviors that we perform automatically. This allows you to carry out essential activities like brushing your teeth, taking a shower or getting dressed for work every day without thinking about them and without having to spend a lot of will power on them. Our unconscious habits free resource is for a brain to perform more complex tasks. We all have habits, and we do hundreds of them every day. Generally, habits can be divided into three groups. The ones we don't even notice, like brushing your teeth or time shoe laces. The ones that are good for us, like exercising and eating quality foods. And, lastly, the bad habits, like smoking or procrastinating. To overcome bad habits. We should also know where all habits are stored. Scientists now know that a certain part of the brain, called basil ganglia, is responsible for creating new habits and maintaining existing ones. Interestingly, this area often still works after major brain damage, which is why victims can often still do certain things they've always done before. Because your brain creates new neurological pathways. When you establish a habit, the best way to change your bad habits is to directly replace them with better ones. That's because the neural pathways never get eliminated, and often leaders going back to old habits how you create new and better habits will be explained now. 64. Why habits matter: habits are everything. Some estimates go as far as to say that 40% of our daily lives are done by some form of habit. It's not only includes things like cooking, commuting or tying your shoes, but also watching TV or looking at your phone. Oftentimes, you don't even realize that you're doing things automatically. This could become a problem because they were not aware of what you're doing. You're very little control over what you intend to do now. This isn't to say habits are bad, far from it. But what we want to do now is to create new habits that you choose because they will benefit you. That way you're doing what you want, even if it's on autopilot. This will help you make positive changes in your life and ultimately lose weight. Of course, the funny thing is that good habits can overcome bad training and diet plants. Even if you followed a flaw program, you could still make progress if you stuck to it, rather than doing it once in a while. Of course, you're goes to follow a well designed diet and create good habits, but my point is that you need to focus on being consistent building and maintaining the right habit and your overall ability to stick to your goals, regardless of how you feel on any given day. Unfortunately, without that, no program will work. 65. Habit stacking for better results: in the last lesson, you learned how to build new habits, and we used the example of meal prepping as your first have now, even though you will get a lot closer to your goal weight loss when you have your meal prepping down, ultimately you want toe. Also do other things right, like calculating your calorie intake and making sure to get enough protein. Each of these additional steps can be broken down into new habits. Now you might think that establishing all these habits will be a lot of work, but actually the opposite is true. The first habit will always be the most difficult one, and things get easier with each new habit you create. Why? Because you can take advantage of a strategy called habits stacking. This concept refers to connecting or stack in your new habit on top of a current habit. Because the current habit is strongly wired into your brain already, you can add a new habit into this fast and efficient network of neurons more quickly than if you try to build a new path from scratch. So let's assume you successfully created your habit of preparing your meals every day now Your next step is to focus on your calories and macronutrients to make sure you don't overeat. So what you could do is to create a sequence where you first through all the meal, prep and then calculate your calories and protein based on how much each meal ways off course. This is just an example. You could also include taking her supplements or doing some meditation. So when you have decided on your sequence, you want to pick a time and location. Every sequence or stick should be anchored to a time and place trigger. As an example, most people will probably choose the time right after dinner when they're home to do their meal, prepping for the next day. If you then want to create a sequence, you can add your calorie counting or your supplements to this routine. Doing these things one after another will minimize the will power it takes to complete each task off course. There are also other times that are perfect for completing such stacks. For example, at home after you wake up doing the morning routine after getting up is the perfect way to start your day, things that are easily done in the morning include meditation, reviewing your goals, reading or preparing a healthy breakfast. Another time would be at work during their lunch break. Some people like working out during their lunch break, but you could complete other habits that prepare you for the rest of the day. Also at night after getting out of work is another perfect time to complete your workouts. Tech. You could, for example, directly drive to the gym to make sure you don't lose motivation. Many people that drive hold first, end up on the couch and never actually go to the gym and Leslie at home right before you go to bed. This is a good time to review the day and remind yourself what kind of progress you made, what you can improve and simply being grateful for what you have. 66. Choosing the right triggers: I already mentioned the word trigger, which refers to a cue that we can use to get us to start a habit or a habit stack. Besides the location in time, we can use our five senses so sight, sound, smell, touch or taste to act as a reminder to perform a certain action. In this lesson, I want to give you tips on how to choose the right trigger because most people can't remember a large number of tasks without this kind of cute. Therefore, triggers can take away the most difficult part of getting things done simply getting started. There are two common types of triggers. External triggers, which include things like our alarm clock or a post it note. This is where our environment reminds us of something so we begin to act, and the second type are internal triggers, like your own thoughts or a sudden rise in energy level. With this in mind, we can create new triggers for each habits sequence. A very simple but good example would be to put your meal plan on your kitchen counter or to your refrigerator door. This will act as a visual reminder to buy the foods you need for this meal plan and toe actually prepare them. Of course, that's just one possible example. And if you want to create your own personalized triggers, you should keep a few things in mind. First of all, your triggers should be linked to an existing habit. Obviously, you want to encounter the trigger every day, so make sure to choose the trigger that will go off because you're performing and already established. Habit. This could be brushing your teeth or getting a cup of coffee in the morning. This is important because you need to be 100% certain that you won't miss the trigger. Another trigger could be a specific time of day. So, for example, if you have a morning routine that you want to do, your trigger can be waking up at 7 a.m. every day. But again, whatever you choose should be an automatic behavior. Also, make sure your trigger is something that doesn't require a lot of willpower. Brushing your teeth or getting a cup of coffee are easy and therefore good examples. Cleaning your room takes a lot more effort and usually isn't done every day, so it's not a good trigger. With this in mind, I want to give you a list of habits that connect us perfect triggers because we all do them every day. Eating breakfast, eating lunch, eating dinner, brushing your teeth, getting into your car before work, walking into your house after work, arriving or leaving your place of employment, sitting down at your desk in the morning, setting a phone alarm at a specific time, or keeping a visual reminder in a key location like your desk, refrigerator or television. As you can see, there are countless types of triggers that we can use to remind us. 67. Write down your sequence: Once you have to find your trigger, you have to know what actions you will perform. Therefore, you want to write down a sequence with a checklist. This checklist should include all the individual actions, how long it takes to complete each one and where you will do them. This might sound too detailed, but especially for beginners, it's important to have a clear structure off what they should do to reach their goals, including all the necessary information will take out the guesswork about what you need to do to progress now, even though you should include all activities in your checklist, the list itself doesn't have to be fancy. I actually like to write my own list on a flash card that I care with me throughout the day to remind me of what I will have to do at what time. It's simple yet very effective off course. Once you know your sequence by heart, you don't really need to write it down anymore. But especially in the beginning, this step is vital 68. The role of stress in motivation: it difference between your long term goals and your immediate actions. Create stress. The problem is that stress has a direct influence on your motivation and will decrease your chances of sticking to your goals. The more stressed you are, the more likely you will do things you regret afterwards. Conversely, people with less stress in their lives displayed better self control and are more likely to reach their rules. This means that anything you can do to decrease the stress in your life will help your chances of sticking to your diet and workout plan. But lowering your stress levels has to be learned to. Most people will try this bailing on the couch, watching TV and eating comfort food. While this might help you through immediate gratification, it's ineffective for reducing stress levels. Long term, watching TV or eating comfort food actually increases stress levels and creates another vicious cycle. Indulging often leads to guilt, and when followed by moral indulging, creates more guilt and so on. So what are activities that actually decrease your stress levels and help you, for example, going for a walk outside or reading, doing yoga or simply laying down and trying to relax your muscles works as well. Physical exercise also helps, not immediately, of course, because it obviously raises your heart rate instead of slowing it down. But long term exercise will reduce blood pressure and lower cholesterol levels, which in turn helps you with stress levels. 69. The motivation problem: okay, now that we have talked so much about motivation, there is one more thing after tell you there is a big problem with it. In its most basic form, motivation is just a feeling. It's an emotion like anger or happiness. And like these other emotions, you will see it come and go quickly. When someone says they're motivated to do something, they're referring to something that is happening at this very moment, not at something that they are constantly the feeling of motivation can very well go away a minute later, and they might feel a completely different emotion then. What you have to be aware of is the fact that motivation is not a feeling that last very long. It comes and goes rather quickly. Here is another example that might clarify this. When someone gives you a compliment, you will almost certainly feel better Afterwards. You can describe this feeling is happiness for content, and it is definitely something positive like motivation. But a few hours later, on your way back home, someone else might cut you off while driving, and you're feeling of happiness is substituted for a feeling of anger. You're now in a negative state of mind and already forgot all the positive things that came from the compliment. Motivation is similar in that it doesn't always last long and will definitely not be enough to keep you on track to reach your weight loss goals. So what purpose does motivation have, if not to keep us going? Think about it like a spark that will ignite a fire. Motivation can give us the initial spark to take action at the beginning. This is very important, of course, but unfortunately, this feeling of inspiration is usually not enough to make sure you stick to your diet or hit the gym regularly over a period of several months. So the truth is that motivation self is not enough to reach your goals. We also need a different part of the puzzle discipline. 70. How to master willpower: studies have shown that willpower is the number one obstacle we face in achieving our goals . People that like willpower often feel guilty about not having enough self control and worry about letting themselves and others down. This can have drastic consequences because ultimately someone like this will feel that that life is not under their control. This feeling will kill any motivation and leave you feeling numb and exhausted. But what happens if you have willpower? The same studies indicate that people with higher levels off willpower or more money do better in school and generally live happier and healthier lives. These findings paint a clear picture. More willpower should always be favored over less. Now, of course, no one is perfect and you will not become a master of your willpower overnight. But even if we only take baby steps every day, they will accumulate over time and bring us big benefits. Now, before we talk about ways to increase your willpower, let's first define what it really is. Willpower always relates to having goals and acting in accordance with them, so if you want to lose weight, build muscle and live a healthier life, you have to do certain things, and some of them will not always be pleasurable. Someone with willpower will still do these things because they have to be done in order to reach their goal. But someone without willpower will give in to the temptations and not be able to say no. They will go a parting when they should be studying for important exam, whether well, indeed, for the third day in a row, when their goal is to lose weight. Sometimes a lack of willpower is less obvious. However. Sometimes we tell ourselves we will do something but never actually do it. Procrastination is the result and have not addressed will get worse over time. So how do you avoid this vicious cycle? The good news is that willpower can be trained like a muscle. At first it will be difficult, and you will be drawn back to old habits. But if you stay on course, you will find it easier and easier to say no to temptations and actually enjoy the pursuit of your goals. 71. 8 steps to building discipline: When we think of discipline people we usually think of someone who gets up at five AM runs for six miles, then eats a healthy breakfast before going to work at an awesome job that they love. They never waste time, and their accomplishments are astonishing. Now, even though this is what South discipline can look like, you don't have to go this far to bring some structure into your life and make sure to rely only on motivation, which, as you learn in the last lesson, is not a good idea. So what are some simple steps you can take to start building self discipline? You're eight ways to help yourself get started first, start small building. Great discipline takes time and you don't need toe. Wake up tomorrow as a completely different person. Similar to new habits, it's best to focus on only one thing. You want to improve and start going from there. Our tradition to make resolutions on New Year's Day usually doesn't work because people make too many resolutions and lose track of all of the progress they want to make for best results, pictures one thing and dedicate your energy towards it. Next, ask yourself. What do I want to do differently? Do you want to lose weight? Yes, probably. Otherwise you wouldn't have signed up for the scores. But also ask yourself which changes you're willing to make in which you armed losing weight will take effort. But you don't need to restructure your entire life around it. If you don't like most vegetables, focus on the ones you do like. And if you're a sweet tooth, look for ways you can fit a small chocolate bar into your diet. Flexible dieting Here is the magic word and will help you see progress, even if you don't hear 100% to the standards of healthy eating. When focusing on health and weight loss, pick something that is practical and that will make a real difference in your life. That could be small. Things like walking up the stairs instead of taking the elevator were limiting the ice cream you eat. Ask other people who have done it before you, which changes were the easiest but brought the largest results. Dieting and exercise is highly individual, and we all like different things for me. For example, just producing my candy intake already led to a huge reduction calories and therefore in weight. So what you want to do is look at other people who have lost weight in the past and figure out the characteristics that you are missing. Then you pick an important one that you believe would be easy to implement and build on that. Remember, you're an adult. We're all adults, and being an adult means to take responsibility for your actions and doing your best to become a better person. As an adult, you don't sit around and wait until someone tells you what to do. You set your own goals and then you pursue them. There will be setbacks and obstacles, of course, and this is normal. It's no sin to fall down just to not get up again. Discipline people are the ones who succeed, and discipline means that you keep going even when you rather not. Don't worry, you can start small, make small and simple changes first, like I did with my Kenny consumption instead of several snicker bars, I would just eat one. The habit and triggers we created in the last section can help remind you of this, and we'll keep you on track the clear you have defined your goals, the easier it will be to pursue them and eventually reach them. The beginning is always the toughest part, but once you've gained some momentum, things will fall into place and you will see results. Big time. Make a list. We already covered this before, but part of self discipline is knowing what you need to do and then doing it often times when we're not used to behaving in a disciplined manner. We don't know which activity to do next. To take out the guesswork, prepare a list of tasks that you need to accomplish every day. You will see that checking off these items on the list will always be like a small reward on will. Definitely help develop more self discipline. Prepare, prepare, prepare. Maintaining discipline is all about the right preparation. If you know that you will have hunger cravings, put the chocolate and candy somewhere where you can't reach them before the cravings happen . Don't even leave it up to chance, but simply eliminate this variable from the equation. You can't eat something that isn't there. Similarly, you can prepare smaller meals, so if you're still hungry Afterwards, you would have to cook an entire new meal. These are small things that will have a great impact on your results. Make use of technology. Technology is always a two edged sort. It can help us be more productive and disciplined, but it can also distract us like in the case of social media. So what you want to do is first eliminate all the distractions that keep you from falling through with your habits. Make sure to turn of your phone when you're at the gym or when you want to cook something nice. You can also limit your daily Facebook time with certain acts and programs that will automatically block access to a website after a certain amount of time has passed. Tools that can further help you include fitness trackers that monitoring await exercise regimen and sleep every night. Fitbit, for example, helps you track all of this while you need to record some of the data Fitbit connects with other devices. Toe automatically capture your weight from a synchronized scale, for example, another great tool is coach dot meat, which helps you form a new habit with their habit tracking app. Limit the possibility off temptation. We all give into temptations Sometimes what you want to do is to eliminate or reduce the possibility for temptations to occur in the first place. Don't go grocery shopping when you're hungry. For example, figure out a way to make the things you struggle with less available. This ties in with the preparation aspect I talked about before. You have to recognize that temptations will happen and you won't always be able to resist them. You also want to think about important decisions before you actually have to make them. If you want to establish a new morning routine, go to bed earlier is that you have time to get up and do it without feeling pressed for time. The amazing thing is that the more often you avoid temptations that easier we will get you basically train your discipline muscle to say no. And lastly, remember that failure is always part of succeeding. Don't beat yourself up. If you have made a mistake, you will not make yourself perfectly disciplined overnight, so expect some failure to happen along the way. But like I said before, thes obstacles can be planned for. If you understand that you will fail from time to time. One mistake won't kill your drive, and you will want to keep going anyways. Also, make sure to celebrate all the successes you've achieved big and small. For example, if you've accomplished a certain goal for this week, reward yourself and celebrate away. That won't undermine success. So if you're eating healthy than no food rewards, building self discipline can help in all areas of your life, not just weight loss. Use the scores to come up with a game plan and then stick to it. Don't worry about perfection, but do worry about execution. Also, don't worry about failure, but worry about becoming better to date than you were yesterday. The more you trained self discipline, the easier it will get. 72. Avoid the what the hell effect: we all know that what the hell effect it happens when we stick to a diet perfectly. And then, for whatever reason, we indulge in one wrong thing, and the next thing we know, we've eaten half the fridge. This is something most people do, so it's pretty normal. But that doesn't mean it will benefit you in the long run to avoid the what the hell effect . You actually want to do something counterintuitive the next time you indulge. Don't beat yourself up about it. Instead of feeling bad for messing up your diet, feel good about the meal you're eating and then get straight back on track. This approach is a lot healthier than hating herself and ignoring all the promises you made to yourself a couple hours ago. Guilt equals binge Eating and been cheating equals guilt. Try not to binge eat, but if you do, don't hate yourself for it. This is also why implementing the right cheek meals in your diet is so important. We all need a break from time to time to recharge willpower and simply live life. Like I said so many times before, it's a lot more important that you reach your goal weight slowly, but stick to it long term than to crash diet and gain everything back a few weeks later. Successful dieting also includes recognizing that we are all humans and make mistakes. I made a lot of them along the way, but I still reached most of my goals, so you can too. 73. Preventing age related memory loss: even though the natural brain changes that come with H R Normal, you can minimize the impact of new transmitter deficiencies. There are several strategies that you can use to increase in balance neurotransmitters and therefore keep your brain fit. First on the list would be exercising your mind just like your body needs physical activity . Our mind should be exercised, too. Now just doing a few crossword puzzles and solving some sudoku won't cut it, though mental stimulation should take the form of not only complex problem solving activities but also staying up to date on current events and socialising with family and friends, or even playing an instrument. If the brain is continually challenged and taken care of, even as you age, it will still be able to form new connections and learn new things. Calming. But challenging hobbies like woodworking are also a great way to keep up your mental fitness. Next, you also want to stay physically active. Of course, we already talked about the benefits of exercise for the body, but it can also improve blood flow to the brain and improve your attention span. Part of the right exercise regimen is also a brain healthy diet, which should include the foods which I outlined in the videos on fruits for brain health. Hydration is also huge at about 90%. Are rain is comprised of more water than any other organ in the body. Keeping it hydrated is vital for concentration and mental alertness. To learn how much water you should consume for optimal health, be sure to check out the video on ideal water and take. Another important factor is sleep well. We still don't know about the long term effects of poor sleep and its impact on memory loss . It's safe to say that a proper sleep hygiene will benefit your mental fitness and improve cognition. So make sure to follow a regular sleep routine and get at least 7 to 9 hours every night. And lastly, a few things you want to avoid, or at least keep in moderation. First, alcohol studies have shown that those who drink excessively over years are at a higher risk of developing dementia and memory problems. Keep your intake at or below one or two drinks per day for men or one of your for women. Smoking smoking increases the risk of strokes and dementia It is also associated with Alzheimer's, and one study found that smokers have more than double the risk of non smokers to suffer from Alzheimer's at one point in their lives. Lastly, stress managing your stress is important for every aspect of your health. Too much stress will cause the release of hormones and enzymes, which can affect judgement and memory. Cortisol, for example, is very high up the list of hormones that can impair memory. Of course, short term spikes of stress hormones are not a problem, but when their levels are elevated for too long, these chronic stressors will affect your health, both mental and physical. 74. Making your memory age proof: a big part of mental fitness is the ability to retain and quickly access information that is stored in your brain. This is what we call memory. Most people will see a decline in memory with age. But from a scientific standpoint, it's not exactly clear if this is due toa actual memory loss or due to the normal decline off our brains processing power. Either way, there are things you can do to improve your memory now, so you're better prepared for the future before I show you how. Here is a quick explanation of the different types of memory first declared in memory. This is what most of us think of when we talk about memory. It refers to memory that's available on a conscious level, so dates places were names. We usually have to make a conscious effort to recall this information and therefore notice quickly when we can't next is none declared of memory, which relates to routines and skills. This would also include muscle memory as a consists of memory related to motor learning habits and or conditioning. Interestingly, this type of memory isn't affected much by aging. Another type of memory is sensory memory which involves retaining information you have just heard or seen. Basically, it provides you with the ability to hear or see something for a very short amount of time, like a second, and then memorize it like known declare of memory. Sensory memory isn't affected much by aging and lastly, to more types of memory, which most people are already familiar with short term and long term memory. Short term memory focuses on recalling information from several seconds to a few minutes. Important is also that this includes new information and no element of repetition. Unfortunately, short term memory can be significantly affected by aging long term memory, On the other hand, construct larger quantities of information and, in theory, for unlimited duration. This area is usually affected very little by the aging process. With this in mind, how can you improve your memory today? While they're countless of brain games and memory eps out there, it's not clear whether the ability to master them translates to information that is unrelated, so you can include them as part of your mental fitness routine. But it's even more important that you understand the strategy is proven to help you remember information faster and store it more officially, you are a few of the most common ones. Use mental pictures and notes. Visualizing things helps you remember them more easily. People who read a text out loud usually also retain it more easily. A good strategy is to relate new information to things like colors, emotions or textures. This will help your brain create more connections linked to this new information and therefore create more of an imprint. A similar strategy is grouping any new information toe already stored memory. Creating this link takes less of a mental effort and makes it easier to remember the entire group. Organizing is also a great way to quickly remember something. Objects that are put in the same place are generally remembered a lot easier and as a group . So, for example, you should use a calendar as an organizer for your events and notes or no books for complex information. If you highlight certain phrases with bright colors, your brain then will associate these colors with the phrases and create stronger connections. Also, keep in mind that repetition is came. Obviously, the more often you repeat information, the stronger it is embed