12-Minute Home HIIT Workout: Train At Home & Burn Calories | Felix Harder | Skillshare

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12-Minute Home HIIT Workout: Train At Home & Burn Calories

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

27 Lessons (1h 4m)
    • 1. Course Overview

    • 2. Course Introduction

    • 3. What is HIIT

    • 4. How to design your HIIT workout

    • 5. The right warm up

    • 6. Warm-Up & Cool-Down

    • 7. Your beginner workout explained

    • 8. 12 Minute HIIT Workout Walkthrough

    • 9. How to progress with your HIIT workouts

    • 10. Training Video: Jumping Jacks

    • 11. Training Video: Bodyweight Squat

    • 12. Training Video: Burpees

    • 13. Training Video: Butt Kicks

    • 14. Training Video: Superman

    • 15. Training Video: Side Lunge With Twist

    • 16. Meal Planning introduction

    • 17. Calories explained

    • 18. Determining your calorie needs (TDEE)

    • 19. Macronutrients explained

    • 20. How much protein should you eat

    • 21. How much fat should you eat

    • 22. How many carbs should you eat

    • 23. Food sources explained

    • 24. Quality protein sources

    • 25. Quality carb sources

    • 26. Quality fat sources

    • 27. Supplements for beginners

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About This Class

Looking For A Highly Effective Home Workout That Will Burn Calories? 

My 12-Minute Home HIIT Workout is designed for people who want to get fit while training just a few minutes per day.

  • Train whenever & wherever you want (at home, the park etc.)

  • No equipment needed

  • Only bodyweight movements

This program does more than teach you a few training and workout tips. In the course I go over the science behind effective workouts and the perfect beginner routine and show you how to set clear and well-defined goals that keep you motivated.

By giving you the necessary tools to reach your goals, I will also have to debunk certain training myths that have been around for decades. How many times have you been told that if in order to get in shape you need to…

  • Train at least five times per week…

  • Work out two or even three hours…

  • And perfectly time your meals no more than three hours apart.

As you will see in the course, most of these “tips” are nonsense and some will even work against you in the long run. Instead I will show you the exact training methods that are scientifically proven to work. 

Here is what's inside the program:

  • HIIT Explained: Why It's Better Than Traditional Cardio

  • The Full HIIT Workout Program

  • Instruction Videos To Help You Train With Perfect Form

  • A Lesson On How To Stay Motivated Through Clear Goals  

This home workout is great to get fit and train at home. You can do this program anywhere which makes this bodyweight workout the perfect muscle building course. 

Scroll Up And Get My 12-Minute HIIT Routine If You Want To See Real Results

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 felix@nutritionandfitness.net

See full profile

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1. Course Overview: Hi. I'm feeling sorry. Certified nutritionist and fitness coach Today I want to show you how you can get fit with the 12 minute routine that you can do wherever whenever you want. Well, since this course apart from others, is that I don't just want to teach you if you exercise workout tips and then leave you alone from my experience to see lasting results, you need to know how your body works and what kind of environment need to create. To get this means looking at the science behind, effective for cults and then designing routine that is ideal for us in the program. I will not only give you the complete hit workout, but also died that you can follow to see off missiles. We will go the most important rules of fitness and what you is a beginner need, folks. This also lose Tebucky from fitness minutes, for example, that you don't have to work out five times a week, and you don't have to consume excessive amounts of protein. I'm ensure that entire courses as beginning friendly as possible, which means you don't need to have any equipment or workout experience. Did you have training in perfect form. You also get exist exercise videos and, as a bonus, including my 100 people body made basics with 44 additional exercises. I want to thank you for checking out my pores. And if you liked it so far, be sure to read the description for more details and watch the preview clips. 2. Course Introduction: welcome to reports in this video. Want to give you a short overview of what you will learn? How the courses stretch? We will start with the workout. Such you will learn why traditional cardio has quite a few disadvantages. Why it is often better if you want to burn calories as fast as possible without having to trade for hours and hours. Next we go over what it actually is and how you best implemented in your training sessions . We'll talk about the ideal into Berlin's intensities and how often. I also added a lesson on the right. Warm warming up is crucial for an effective workout in to prevent injuries. Most people do some sort of status stretching. It's warm up, which is pretty much the worst thing you could do. So I will show you what you should do. Stay after that, we get to the actual work. It is perfect if you want to train at home, and I made sure that it's right for beginners and experience trains a lot. Not only would like give you the ideal home routine, but you also get a video going through it step by step. That way, you can see how each exercise should be once you finish the workout section. I also added a bonus section about the fundamentals property. Trish, since the right that is so important to your results, I thought it would be important to include the basics in the group. See this bonus to get even more out. We will talk about the calorie intake protein any and what foods are best for, and that's pretty much it. You don't have to have any prior experience to get started, and all you need is some motivation. Let's get started. 3. What is HIIT: hit stands for high intensity interval training. It's a form of exercise where you alternate between periods of high intensity to burn calories and low intensity for recovery. The high intensity periods are meant to push your body towards is metabolic limits. This means you basically go as hard as you can, while the low intensity intervals help you to recover and prepare for the next round. One super simple example of hit would be to sprint up a flight of stairs and then walk back down. During your spin. You go all out and train at high intensity. Your walk back down is low intensity, and your body has time to recover. Now, when people hear about it, they usually have two questions. Why should you train like this and is hit better than traditional cardio? So what you need to know is that it has a few pretty big advantages. First of all, it's excellent for strengthening the cardiovascular system. Any exercise that gets your blood pumping and has your breathing more rapidly will improve your heart and lungs. This, in turn, lowers your chances of cardiovascular disease and heart attacks. Next, it will also improve your mental toughness. A 15 minute workout might not seem like a lot, but trust me, these training sessions aren't easy. Pushing yourself towards your own physical limit and staying there for a while improves not only your fitness but also your pain, tolerance and mental toughness. This will translate to other areas of her life and help you deal better with stress. The last and most important benefit off it is time efficiency. A regular 30 minute jog burns anywhere from 150 to 300 calories. You get the same result with just 15 minutes off intensive hit, which means it's about twice as effective as normal cardio. This, of course, means you have to spend a lot less time exercising while still burning the same amount of calories. There is simply no more efficient form of cardio for fat loss. Since you also don't need any type of equipment, you can do hit anywhere you want. Hit workouts usually only use your body weight, since the focus is on getting your heart rate up and keeping it there. This is great if you want to train at home or are traveling and don't have a gym at your hotel. Now that you have a good idea of what it is, let's talk about the height and low intensity intervals. So how intense should they be? The goal of the high intensity intervals is to go fast. Get your blood pumping. This means the main difference between your high and low intensity intervals will be your speed. Therefore, the higher intensity unfolds should be about 80 to 90% of your maximum effort, and your lower intensity intervals should be about 50 to 60% of your maximum effort. Also, don't build up to the high intensity intervals and said, Give everything you've got right out of the gate. Lastly, how often should you do Hit training? 2 to 3 hits sessions per week are optimal. Make sure you also have at least 24 to 48 hours of rest between the workouts. That way, you give yourself adequate time for recovery between the interval sessions, so you avoid injuries and overtraining 4. How to design your HIIT workout: As I explained in the last lesson, hit stands for a high intensity interval training. It is a form of exercise where you alternate between periods of high intensity to burn calories and low intensity for recovery. The high intensity periods are meant to push your body towards its metabolic limits. This means you go as hard as you can, while the low intensity intervals help you to recover and prepare for the next round. Now, even if you already know all this, you still don't know how to design the right hid workout. This is what we will talk about in this list. First of all, how intense Sergio high intensity intervals beat. In theory, you need to reach between 80 to 100% of your VO two max during your high intensity intervals to see optimal results. But what is vo two max? Your body's vo two max is a measurement for the maximum volume of oxygen that it can use Its a major factor in determining your endurance level problem is that none of us will be able to measure a review to mix while exercising normal fitness watches. Don't do this, and obviously you don't have a lab at home, so what do we do? Instead, we use a different metric that is more easily measured. An estimated called V. Max V Mix describes the level of exertion when you feel you can't bring in as much air as your body wants. This is the point where you cannot hold a conversation comfortably anymore. So when designing or had work out, you need to do two things. First, you want to reach and sustain your V max during your high intensity periods. This means you need to get moving fast and long enough to make your breathing difficult, and you need to hold that speed for some time. Next you want to repeatedly achieve and sustain. This V makes level of exertion. This is important because the total amount of time you spend at V makes will determine the overall effectiveness off your head workout. Basically ahead workout that told a minute of movement at V Mix, is going to be less effective, that one that accumulates five or 10 minutes at the makes. With this in mind, let's now designed the perfect hit workout. There are five things you need to consider when doing this. First of all, what type of cardio, then the length of the workout, the frequency of the workouts, the duration intensity of the high intensity intervals and the duration and the intensity of the low intensity intervals. First of all, what are the best types of cardio for hit? In general, the hit principle can be applied to any type of exercise, so you want to choose the one that you prefer the most. But since this is a course about home hit workouts, we will be focusing on body weight exercises that you can do in one place and without any equipment. Perfect movements are Burpees, push ups, squats, jumping jacks and the light. When done right, they get your heart pumping. And some of them, like the push up in the body weight squad, even build muscles since they're also resistance movements. Next, how intense should your high intensity interval speak? The goal of it is to go fast and heart. This means the primary difference between your high and low intensity intervals will be your speak and not the exercises. Now we know that the key factor that determines the effectiveness of a hit workout is the total minutes spend at V Max. If you don't spend enough time at this level, you won't see optimal results to achieve. Maximum time at V makes you want to reach this level of exertion as quickly as possible. What I mean is that you shouldn't build up to it, but instead give everything you've got right out of the gate. Now what about interval length? You want to reach about 50 to 60% of your team mix, which describes the amount of time you could move at your V MEC speed. For example, if you can bike at V makes for two minutes before being exhausted, your teammates is two minutes. Half of that is one minute, which should be the length of your high intensity intervals. If you're new to it, you can either test your teammates with a stopwatch or simply start with 32nd high intensity periods. That's what we're going to do in the workout now. What about rest periods? So the low intensity intervals? How long should those people a good place to start is having your high to low intensity periods at a ratio of 1 to 2. So if you're high intensity periods are 30 seconds long. Your rest periods will be one minute. Now. This might sound like a lot, but keep in mind that your rest periods should be active recovery. So you keep moving, just not as fast. Studies have shown that active and not passive recovery is advantageous for reaching the mix during the high intensity periods and also better for overall energy expenditure. The last important question is how long should get hit workouts be. And how often should you train per week? First, overall workout time? The great thing about him is that you get a lot out of your time. There's simply no more efficient form of cardio for fat loss. This comes with a problem, which is that it can be quite stressful on the body, so you don't want to overdo it, either. First, to get your blood flowing, you want to start with a warm up of 2 to 3 minutes. Next to do 10 to 30 minutes off hit, depending on your experience and fitness eval. The routine in this course is a 12 minute beginning routine that is perfect, even if you have no prior experience with it. and that's pretty much it. You can also add two minutes of cool down, with some stretching afterward. But all in all, this routine can easily be done in the morning or during your lunch break. As for the total amount of hit you should do per week, this really depends on your goals and what other types of exercise you do for beginners. I usually recommend three of these hits sessions per week. 5. The right warm up: a proper warm up will lower your risk of injury improved performance by preparing your body for the increased stress level and overall help you reach your fitness goals faster. Most people understand the importance of warming up before working out, but they don't know how it's done correctly. What you have to keep in mind is that how you warm up will depend on what kind of training you do in general. The harder you train a certain muscle group, the more you have to warm it up before hitting it with full resistance. This is also why a warm up for a cardio session will look different from a warm up for lifting weights. For example, for our hit session, we need a warm up that gets our complete body ready for the high intensity intervals while making sure your muscles, tendons and ligaments are also prepared for the fast movements. A dynamic stretching routine is ideal for this dynamic. Stretching is the type of stretching that is performed with movement. In other words, instead of keeping your body in place while you do the stretching, you swinging and bouncing movements In the next video, I will show you a dynamic stretching routine that will act as your warm. I actually do it daily, even if I don't work out. As for the right, cool down after your workout, you want to do static stretching. This is the traditional stretching where you stay in one place and hold the stretch for about 30 seconds. I also included it in the next video with pictures and illustrations. 6. Warm-Up & Cool-Down: 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. 7. Your beginner workout explained: Okay, let's now get to the actual work out. I promised you an effective home hit workout, so that's exactly what you're going to get. The workout is divided into two rounds, and we'll be doing four main exercises. Here's what this looks like. First, we start with jumping jacks. I want you to do 30 seconds very fast jumping jacks followed by 60 seconds of slow of jumping jacks. You do the same for Burpees. High knees and body weight squats, always 30 seconds of high intensity, followed by 60 seconds off. Low intensity. As you can see, around one and two are the same, and there is a reason for that. As a beginner, you probably don't know how intense you should exercise. So what you can do is to take things slow during the first round and see how your body is responding. At the beginning of the second round, you feel that you still have quite a bit of energy left. You can increase the intensity and really work your body. This is a much better strategy than going all out in the beginning, and because the two rounds are identical, it will also be a lot easier for you to estimate. How much any do you need to complete the workout? In the next video, I will walk you through the entire hit session in real time so you can see what it should look like. 8. 12 Minute HIIT Workout Walkthrough: Okay, So before I start the work out, there are a few things you need to know. First of all, you can do this routine pretty much anywhere. You can use a living room, a garage where if you want to train outdoors a park or a football field, there's no equipment involved, and all the exercises are body weight movements. The only accessory you need is some type of stopwatch to time the intervals in the video. You can see me setting up my computer and using a website that is perfect for this. I will link the site in the resource section and also include their clock in the lower left section of the video. Now I recommend that the first time you watch this video, you watch it all the way through. But since it's 12 minutes long, you can also skip to the most important parts, which are the transitions from one interval to the next, or from one exercise to the next. You're the time stamps if you want to skip ahead. Since you're already warmed up, we will start with the first high intensity interval of jumping jacks right away. It will be 30 seconds and is perfect to begin the routine. Uh, after the 1st 30 seconds, we switched to the first low intensity interval where we also do jumping jacks, but at a much slower rate. What I like to do is to keep one like, centered and just spread out the other one, just like you can see in the video. And then you just alternate between the legs. This 62nd low intensity interval is meant to help you recover for the next high intensity room. Of course, because this is still the beginning of the workers, you probably won't feel very tired. But in round two, thes slow jumping jacks are perfect as a short rescue. Uh uh. Next we started our second high intensity interval with fast. Burpee's Burpees are a great full body exercise that train your arms, legs, chest, shoulders and court. The push up like movement makes it not just a cardio, but also a resistance training. Whether or not you want to jump when you finish, each burbey is really up to you. I like to jump during the high intensity interval because it makes the movement more explosive. Uh, during low intensity intervals I keep things more easy going and only stand up to finish each burbey without the job again. The low intensity intervals are meant to help you recover and prepare for the next round. So there's really no point in going all out here. - Uh , during the third high intensity interval, you either do high knees or steady jogging. Either is fine. I actually like to do a mix between the two, where I jog while bringing up my legs in front of me, but not as high as you would during high knees. You can see what I mean in the video. At this point in the workout, you should feel your heart pumping, and things should get a bit more difficult if things there too easy for you. You want to increase the intensity of your 32nd high intensity intervals. This is where the magic happens and the calories are being burnt. Okay, we just reached the third low intensity interval. You now do slow high knees. Since you can go at a slower pace, you want to make sure to really bring up your knees and feel the stretch in your glutes. I usually bring my opposite elbow. And when I do this, which creates a slight twist in the upper body, - uh , for the last high intensity interval, you do fast body weight squats. Make sure to keep your balance during them and bring your arms out can really help with that. But some people also like to let their arms hang to their side, so it's really up to you. Uh, the last low intensity interval then consists of slow body weight squats. This is also the last interval of the first round, and you need to make sure you aren't completely tired at this point and have enough energy to go through this routine one more time. If you're a beginner and don't know how intense you should exercise, my advice is pretty simple. Take it slow during the first round in the first few intervals. If at the beginning of the second round you feel that you still have quite a bit of energy left, you can increase the intensity and really work your body. This is a much better strategy than going all out in the beginning and realizing you're completely burned out after a few intervals, and that's pretty much the workout in round two. You repeat the same movements from round. What if things get too easy for you? You can also add more rounds or mix up the exercises. The hit principle is really simple. And just make sure to use the high intensity in folds. Really work. Your body will taken advantage of the low intensity intervals for recovery. Uh uh uh uh uh Oh. 9. How to progress with your HIIT workouts: Obviously, the more you do hit workouts, the better you will be coming them. This means your team Max is going to increase, and the intensity of your workouts will need to increase is well. If you want to keep them maximally effective, There are two ways you can make your head harder. Increase the length of the high intensity intervals or decreased the length of the rest periods. At first, I recommend you work on increasing the length of the high intensity intervals until they're at the range of 50 to 60% of your teammates. This make sure you're doing true head workouts. So if you started with 30 seconds of high intensity intervals but realized 50% of your teammates is maybe a minute, try working up to your high intensity intervals to a minute. This can be done gradually with maybe 12th increases per week. Once you've achieved that, you can further increase your high intensity intervals, but this can lead to overtraining, so another option would be to bring down rest intervals. But make sure to not bring down the ratio of high to low intensity intervals toe under 1 to 1. So for 60 seconds of high intensity intervals. You want at least 60 seconds of low intensity intervals. From there is simply increase both the high and low intensity intervals while maintaining, and 1 to 1 ratio. As you can see, this is pretty simple. 10. Training Video: Jumping Jacks: jumping jacks are the perfect cardiovascular exercise To get your blood pumping, the alternating action off the arms overhead and the legs stretch out increases your heart rate and stimulates blood flow to a variety of muscle groups. Stand with your feet together and your hands down by your side in one motion. Jump your feet out to the side and raise your arms above your head. Immediately reversed that motion by jumping back to the starting position. Repeat the motion for the required number of repetitions. 11. Training Video: Bodyweight Squat: The squad is one of the top three body weight exercises out there, the other two being the push up and the pullup. Even though it is considered a lech exercise, it's really a full body movement that works pretty much. Every muscle in your body during the squat movement will help you walk, run, jump and lunch. Stand with your feet shoulder width apart and place your hands behind your head or to your sides while inhaling. Bend your knees and slowly lower your upper body. Descend until your thighs are parallel or just passed parallel to the floor, Then raise your upper body as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs. During this quote, make sure that you keep your chest up and that your knee stays in line with the tip of your foot. A tip for beginners Some people find it easier to keep their balance when extending their arms in front of them. 12. Training Video: Burpees: Burpees, also known as squat thrusts, are one of the few equipment free exercises that work your entire body and give you great cardiovascular workout the principal muscles involved and cool the quads, glutes, cafs, hamstrings, chest and triceps. Start with your feet shoulder width apart. Now lower your body into a squatting position, placing your hands in front of you on the floor. Kick your feet back so that you are in a push up position. Keep your hands firmly on the ground to support your body. Now lower your chest to do a push up. Bring your chest back up and kick your feet back into their original position. Stand up and jump into the air while raising your arms over your head. When doing many Burpees and wrote, make sure to breathe as much as you can and try to get into a rhythm with your breathing. Experiment with what works for you. Recognizing that as you get more out of breath, your rhythm will change slightly. But I always try to keep your breathing a steady as possible 13. Training Video: Butt Kicks: but kicks air similar to the movement you make when jogging in place. Only that here you kick your heels against your but this emphasizing your quads. Stand with your legs shoulder width apart. Your arms should be hanging at your sides or, if you want, you can also bend them as if you were running. Flex the right knee and kick your right heel up towards your boots. Now bring the right food bank down. Repeat the movement with the left leg for an even better warm of the leg muscles. Try alternating the legs a little faster by bringing up the second leg. Justus the first comes down and usually makes it easier to swing your arms as if you were jogging. 14. Training Video: Superman: the Superman core exercise is a medium intensity exercise that will strengthen your lower back and core muscles by isolating them as you lift your arms and legs off the floor. As the name suggests, the emotion emulate Superman while he flies. Lie straight and face down on an exercise meant or a floor, and extend your arms fully in front of you while exhaling simultaneously. Raise your legs, arms and chest off the floor and hold this contraction for a few seconds. Make sure to squeeze your lower back during this contraction while inhaling slowly. Begin to lower your legs, arms and chest back down to the initial position. The Superman exercise can also be performed using only one arm and one leg at a time. Simply elevator rye arm right like inside of your chest, hold the position and then do the same with the left side. 15. Training Video: Side Lunge With Twist: side lunges with a twist are a great full body movement. And prepare your body for any type of exercise. Will not only use your legs, but also you Corrine arms all at the same time. Stand with your feet wider than shoulder width apart. Bend your left knee and while keeping your ride like straight, lower your body toward the floor. Rotate your hips while bending your knee and touch your tools with the right hand. You want to keep your arms extended throughout the entire movement. Now return to the starting position and repeat the motion on the other side. 16. Meal Planning introduction: all right. Now that you've seen the workout and know how it's done correctly, I want to help you set up the ideal diet for optimal results. As you know, fitness is always a to parking train, right, and you eat right. Unfortunately, with all these fat diets out there, the right nutrition can seem pretty difficult. That's why I want to teach you the fundamentals. We will go step by step from the most important aspects of your diet to the lesson for months. Along the way, I will focus on what has been proven by science to work while trying to be as objective. It's possible you've taken my nutrition masterclass. You know that I'm not a big fan of overly hyped trend eyes. Instead, I want you to get a real understanding of nutrition and fitness so you don't fall for all the false groups and expensive scans. Let's get started 17. Calories explained: like I said in the last less 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. 18. Determining your calorie needs (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. 19. Macronutrients explained: after your calorie balance. The second most important factor off your diet or your Mac nutrients. Macron Oceans are the three main entrance your body needs to survive. Your body needs each macronutrients and relatively large quantities function properly. So what are the three macronutrients protein, carbohydrates and dietary fat? Protein is one of the basic confidence of food makes all life possible. Protein and amino acids are basically the building blocks for all tissue in our body. All protein has four calories per gram. Carbohydrates are the main source of energy for us. Unlike fed and protein, carbs are not essential, meaning you could feel medically survive without, but as you will see that it's not ideal and carps are an important part of any fitness. Help regulate protein and fat metabolism and eight in the growth and repair of tissue. All carbohydrates contained. Four. Kennelly's program Just like protein. Lastly, we have dietary fats. They're essential for hormone production, vitamin absorption and brain function, and you cannot live without nutritionists, usually classified data to fit as either saturated unsaturated transference. So now that you have a broad overview of the three macronutrients, let's look at how much you need of each 20. How much protein should you eat: in this lesson, I will answer a question that I've gotten from students so many times. I stopped counting. How much protein exactly should you consume per day? While this question sounds pretty straightforward, there is no one size fits all answer here. Why? Because your ideal protein intake will depend on a variety of factors, such as your weight, muscle mass and, most importantly, your fitness goals. Your average person will have completely different protein needs than a professional athlete or a £300 body builder. With this in mind, I will now show you how much protein you need for three specific cases. One to simply live a healthy life to build muscle and three to lose fit. The first case is pretty simple. The U. S Department of Agriculture recommend 0.36 grams of protein per pound body weight per day for the average person. Now, this value might seem very low to you, and that's because it is 0.36 grams of protein per pound of body weight is more or less what is necessary for the average person to survive without any major deficiencies. Obviously, you don't just want to survive, so your daily intake should be a little higher than this, depending on how active you are. I recommend a range from 0.5 to 0.7 grams of protein per pound of body weight for the average person not looking to build muscle now what if you want to build muscle? This takes us to the second case. How much protein should someone consume that is working out and looking to grow muscle mass ? If you ever joined a bodybuilding or fitness forum, then you will probably notice that this question pops up a lot and they usually triggers a lot of debate. I always laugh when I read these discussions, because people either post values that are way too high or way too specific. For example, they will tell you that you have to consume exactly 1.5 grams per pound of body weight, or you will build no muscle at all. Off course. This is nonsense. What makes a lot more sense is to define a daily intake range that is in line with scientific studies and personal experience. If we look at the present literature on protein intake for anyone looking to build muscle. The ideal daily intake always lies anywhere between 0.8 grams and one gram per pound of body weight. If you're below this range, your body will not build muscle at the optimal rate. However, if you go above this range, then you'll see no increase in protein synthesis, which is the rate at which new proteins and therefore new tissue is built. Interestingly, this range is also pretty close to the old bro. Science advice off one gram of protein per pound of body weight. Now what if you want to lose fed instead of building muscle? Does this range change? The short answer is no, not really. When losing weight, your primary goal is always to maximize fat loss and preserve lean muscle mass. To achieve this. Ah, high protein diet is very important. So stick to around one gram of protein per pound of body weight, which definitely counts as a high protein diet. If you are at a severe calorie deficit, which I don't recommend by the way, you might want to go as high as 1.2 grams per pound of body weight. But one gram of protein per pound of body weight will work for most people. I, for example, have never gone above this values. Follow this rule and combine it with a smart dieting and workout plan and you're good to go . 21. How much fat should you eat: In order to maintain your general health and fitness, you need only around 0.3 grams per pound of fat free mass per day. You're fat free mass is everything in your body that isn't fat. So, for example, muscle water and bone. This translates to roughly 15 to 20% of your daily calories for most people, and is a target value that you should not undercut both when dieting to lose weight and went to build muscle. But as you know from the last section, what types of food you eat is also important. Obviously, you want to limit your saturated fat intake and avoid artificial transfats. You want to favor mono unsaturated and Polian saturated fats. This approach is ideal both for health and body composition. Specifically, I recommend you get the majority off your dietary fed from Mona and Saturated fats, and that you keep your saturated fat intake at or below 10% of your daily calories. We will talk about which foods are perfect for this in more detail in the less non fat composition, so be sure to watch that one carefully. Now there's one more case we need to talk about where you want to further increase your unsaturated fat intake above 15 or 20% and that is when you're bulking. Booking is the term used for going into calorie surplus to ensure optimal muscle growth. Skinny people looking to put in size often have a hard time with this when all carbohydrate , fat and protein needs are already met. But your daily calories are not yet filled. For example, imagine meeting 3500 calories to gain weight, but you already met your macro needs at 2500 calories you have a choice to make. You can either choose to a protein carbs or fats or any combination of these three. In many cases, adding dietary fat is going to be a good option because of the following taste. Feds taste good for most people, adding olive oil avocado to something just makes it taste better. Very few people will complain when you at fats to their diet health effects Mona and Saturated fence for some of the healthiest calories you could take him. This includes olive and canola oils, avocado, natural nut butters and almost all neuron nuts such as peanuts and almonds. It is also possible that healthy sources of particular saturated fats such as coconut oil and grass fed beef products can be consumed, but likely not in the same quantities as Mona unsaturated fats calorie density. While proteins and carbs have four calories, program fact contains nine. This alone makes Fed the top contender to use for a calorie buffer, and to this, the fact that fats tend to packed together tightly and the apparent density goes up even further. A tablespoon of olive oil has more calories than an entire banana, and this density is part of the ease of consumption. All fits as well. If you're already full but still need more calories to meet your daily in tech, extra friend is going to be a lot easier to consume. Cost effectiveness not only are fed super calorie dense, they're usually very cheap. A large container of olive oil is a lot cheaper than quality protein. Taken together, these points highly support the role of fence as a default calorie buffer. Now, in some cases, it can also make sense to consume additional carbs, especially when exercising very intensively. However, then you need to make sure that these extra carbs come from quality sources such as rice, four potatoes and not from candy or junk food never consumed too much simple carbs as they will keep your insulin levels up and can lead to pre diabetes, which is both harmful to your muscle gains and fat losses and your general health. 22. How many carbs should you eat: in order to optimize your meal plan Once protein and fat needs have been addressed, you also want to look at carbohydrates. Since cars are the only non essential macronutrients. In theory, there is no true minimum. From the perspective of general health, you could survive without any carbs. But as you can imagine, this is not a good idea for athletes. Chronically dipping too low and carbohydrates and take will lead to poor workout performance, poor direct and indirect muscle growth and more fatigue over days and weeks due to glycogen depletion. Thus, if minimal values are not met, especially for extended periods, you will not grow as much muscle as you could. Now the optimal intake of carbohydrates can be based on a variety of factors. In order to figure out exactly how much carbohydrates you need, we would have to do a lot of blood tests and other measurements. Fortunately, even without knowing your exact measurements, we can still narrow in on a range, using only two measures. Body weight and training intensity. As you can see from the table, your carb intake will increase with training intensity. The harder your workouts, the more carbs you will need to consume to fuel your muscles? No. What are light, moderate and hard workouts? Light workouts will usually be around 30 minutes or less and a workout with less than 10 working sets. If you're lifting weights, moderate workouts or anything between 30 and 60 minutes and more than 10 working sense if you're lifting weights, Hard workouts are anything more intense than a moderate workout. So whether that means longer workouts or more working sets, just remember that this isn't an exact science. So you'll have to decide for yourself where you lie on the scale. I personally always like to train very intensively, even if it's only for 45 minutes, which is why I still consume my carbs according to the hard work out category. Now, before we go into the next lesson, let's talk about one more thing. Kenny into much carbs. This is a very difficult question, not only because carbs have been vilified in recent years by many popular diets such as the paleo or Atkins style, but also because too much will different from individual to individual and on the type of carb you consume as a general rule for most active people of athletes, there does not seem to be such a thing as an excessive carb intake solo home has minimal protein and fat intakes are met, We know from studies done with endurance runners and vegetarians that die. It's very high in carbohydrates can be very healthy in the long term. What this assumes, though, is that you get your carbs from quality sources such as rice, quinoa, oats and potatoes. These are all complex carbs that do not lead to a sudden spiking insulin levels, which is the case for simple carbs like candy and sugar. What this means is that if you exercise a lot and need the extra energy and you can consume large amounts of carbs as long as you get them from complex carbs and you also meet your minimal protein and fat meats. Also keep in mind that some people stomach simply don't react well to a high carb diet. They will feel bloated and full and somewhat tired throughout the day. For all these people, I recommend to keep the carbon, take at the level in the last table and reach any outstanding calories through healthy fits 23. Food sources explained: now that we have talked about calories and macronutrients, the next killer of meal planning, our food sources, food sources refer to the individual foods to eat and what nutrients they Now you might ask yourself, Why am I only talking about this so late? Of course, don't fitness gurus always tell you that it's super important to eat certain foods and others? For example, you will often hear claims that they're special weight loss foods that will accelerate your metabolism and make fat loss that much easier. So why we're only talking about this now? The reason for this is simple when it comes to meal planning for fitness, meaning your goals are to lose weight gain muscle or both. Food sources really are a lot less important than many people think. As long as you follow the guidelines assure you regarding calorie intake, macronutrients will pretty much guaranteed to reach your goals. What this means is that consume enough protein is a lot more important than where this protein comes from. So, for example, from an egg or a piece of meat, our bodies are very intelligent organisms that can handle a variety of food sources that said when it comes to being healthy and consuming nutrient rich meals, there are difference between different foods, of course, for the sake of your health, you definitely want to avoid transfats, for example, and always make sure to get enough vitamins and minerals. So in that sense, what you eat matters a lot more. But for now, let's stick with what's important for fat loss, awesome and hear. The truth is that your food sources will have only a minor impact on your results. Still, I believe you shouldn't know the differences between the main source of protein carbs. Let's start with protein. 24. 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 25. Quality 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. 26. Quality 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. 27. Supplements for beginners: last. On the list of the ingredients and a good diet are supplements. We all know that supplements can never replace proper diet, planning and nutrition, but they can help you reach your fitness goals faster. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I remember how intimidated I was after my first visit to the local supplement store, where they had literally hundreds of powders, bars and pills. It's also not helpful that most supplement ads make promises that are often exaggerated and sometimes even flat out lies. You should always be skeptical when someone tells you they build crazy amounts of muscle with some new product, especially if they're trying to sell it to you. The simple truth is that the supplement industry is huge, huge, as in billions of dollars. It's also true that most of that money is spent on worthless supplements that won't have any effect on muscle growth or fat loss. So to help you find the ones that are worth their price tag, here's my short list of the best supplements for beginners that are looking to build muscle and or lose fed in a later lesson. I will also go over supplements for improving general health and your immune system, so be sure to check that one out, too. Number one on the list is protein powder. Protein powder is probably the single most popular workout supplement. This is because when you want to build muscle through strength training, your body requires more protein for a muscle repair and growth after work out. While this doesn't mean that you have to use protein powders to reach your recommended daily protein and tag, consuming enough protein every day can be tricky, especially when you don't have the time to prepare high protein meals every day. A good protein powder can really make your life easier. This is why most athletes and bodybuilders use protein powders in addition to a balanced diet. You probably already know this and might just be asking yourself which protein powder is best from way to casting to vegan. There are lots of options to choose from, and within the fitness and bodybuilding community, there's always a lot of discussion about which is best. But as I explained in the lessening protein powder and most likely won't matter all that much. Which kind of protein you buy, as long as you take it regularly. So just go with the one you like best. The second on the list is created. Creating is an organic acid that helps supply the muscle cells with energy during high intensity short duration exercise, along with protein powder. It is one of the few supplements that actually delivers on its promise to help you see more gains. Unfortunately, due to its popularity, there are also a lot of misconceptions about creating. No creating won't harm your kidneys unless you have an already existing conditions. As study after study has proven this, it also doesn't build muscle by itself, but it will increase your strength level if you have taken one of my muscle building courses. You know that the only way to ensure long term muscle growth is by playing progressive overload. You have to continually increase the tension placed on your muscle to force it to adapt and grow By enabling you to lift heavier weight. Creating will indirectly help you to build more muscle, but you will still have to put in the work in the lesson on how to take creating correctly , I will teach you everything you need to know about the optimal dosage and timing. Last on my short list is fish oil, even though fish oil won't directly lead to more muscle growth and not only boosts your mood but also helps to maintain healthy cholesterol levels and strong bones and ligaments. Unfortunately, most of us aren't getting enough fish, which is why the average person should go for the second best option, which is supplementing with official capsules. The omega three fatty acids contained in fish oil are essential fatty acids that reduce the risk of heart attack and lower blood pressure, among other benefits. I also found that my skin has improved since I started taking my official supplement. Another great advantage of fish oil is that there are basically no side effects unless you're allergic to it. While you will find people on the Internet complaining about the fishy aftertaste, this usually only happens when you buy low quality products. I personally have never had this problem