Health And Training Masterclass: Your Complete Meal Plan, Workout & Mindset In 1 Course

1. Course Promotion: it's no secret that your health and fitness are two sides of the same coin. We all know that staying fit is important to our health. But with so much contradictory information out there, how do you do it correctly? Hi, I'm feelings. Harder Fitness and nine and coach and Amazon Best selling author. In my course, I will teach you everything you need to know about the three most important aspects of fitness. The right diet, the right exercise regimen and the right mindset. Now this is not some random program that makes outrageous promises and keeps them. Instead, we will build your fitness routine from scratch. This means coming up with individual health goals like building muscle or losing weight and then designing a workout a night that fits your lifestyle. It doesn't matter if you want to body weight exercises, do hit cardio or prefer working out with weights in the gym. It's all included in this course. We will talk about the pros and cons of all these workout types and then find the one that's right for you. The same goes with your diet, which we will design an in depth to your individual preferences I will teach you the five aspects of true fitness died and how you can apply them correctly. So often people obsess over died aspects that have little to no impact on their fitness. If instead you focus on what really matters, and I will show you exactly what that is. You can set up your ideal diet in less than 30 minutes and see results in no time. I also included lessons on building the right mindset that will carry you through the ups and downs of your journey while constantly providing motivation to keep going. This part can literally be life changing, but is usually for gotten in most fitness programs. From my experience to see lasting results, you need to know how your mind and body work and what strategies help you reach your goals . That is what this program focuses on. No gimmicks but actual science based advice that is proven to work. I want to thank you for checking out my course, and if you like it so far, be sure to read the description for more details and watch the preview clips 2. What you will learn: hi and welcome to the course. In this introduction, I want to give you a short overview of what you will learn throughout the course. As you will see in a few seconds. This is not your typical health and fitness course. But before I tell you why let me first say something about myself. So you know who I am and why you should listen to me. My name is Felix Harder, and I have a fitness and dieting coach. A couple of years ago, I published my first book, that Jim Bible, which became an instant Amazon bestseller on Let Me to publish five more books related to health and fitness. In 2016 I started teaching online fitness courses and now have thousands of people taking my programs and following my block, nutrition and fitness dot net. What sets me apart from many other coaches out there is my approach to fitness. Everyone's body is different and will react differently to special workouts and diets. This is why I don't give advice that is based on just my experience. I always make sure to recommend only what scientifically proven toe work not just for me but for the average person with all these diet fats and work out gimmicks out there. I think this is the most important thing looking at the facts, to decide whether a workout makes sense or if it's just pure high. That's what I did for this course and what you're about to learn. As you probably know, fitness is a huge subject, and there are hundreds, if not thousands, of programs out there promising to help you lose weight and build muscle like it's nothing . Unfortunately, you probably also know from experience that most of them never deliver on their promises and aren't worth their price tag. This course is not like that. Instead of giving you a few exercises and dieting tips and then leaving you alone, we will go over the most important fundamentals of what it takes to become fitter and more healthy. The course is divided into three main parts, each dedicated to one of the three main pillars of fitness. Your diet. You work out in your mind set. The first part will talk about the fundamentals of dieting and meal planning. I will teach you what role calories playing your diet and how many you should consume every day. How to structure your macronutrients split, meaning how many grams of protein carbs and fat you need to take in and what kind of protein carbon fed sources are best. How to time your meals throughout the day and how many meals you should actually eat. We will also talk about supplements and what role they play in your diet and which ones are best for you. At the end, you will have a complete picture of what the perfect fitness diet should look like. The second part is dedicated to everything related to broke outs and exercise. Here I will show you exactly what makes up a complete workout plan and its most important aspect, which are cardio resistance, training and flexibility. We will go into quite a bit of detail in this section, and things you will learn include the role of cardio workout and how to do it correctly. The fundamentals of resistance training, the pros and cons of training with weights in the gym or body weight training, which you can do at home the rule of the right stretching program and how you can improve your flexibility and last but not least I also provide instruction videos for the most important exercises and the sample workout plan that you can take to get started today. Part three is all about the right mindset. Having a strong mindset is super important for your mental health and will directly translate to your fitness. This part can literally be life changing. The true battles we face in life are always against ourselves and not against others. And if you know how your mind and therefore your body works, you can achieve a lot. So in this section we will cover things like how to master willpower, five steps to long term improvements in your mindset. How does that smart goals, how to track your progress correctly and how to use visualization techniques for more motivation? As you can see, we have a lot to cover, so let's get started 3. Why Your fitness matters: pretty much everyone agrees that it's important to remain fit and healthy. But why is this exactly in this lesson? I want to define why fitness is so beneficial because you will have much greater motivation to pursue a fit and healthy lifestyle. If you have all the benefits right in front of you, the first and probably most important point to fitness is your health. These are two sides of the same coin, but we know from pretty much all available research other that the best thing you can do to increase your chances of a long life to remain fit and active. One study actually showed that someone who is physically active for several hours a week is 40% less likely to die early than someone who is active for less than 30 minutes a week. Improving your fitness not only reduces your risk of heart disease and high blood pressure , but also of Type two diabetes, osteoporosis and several types of cancer. The second big benefit is a higher quality of life. Not only will you live longer, but you also have a better quality of life. Exercising and dieting correctly will give you more energy for everything from work to chores at home, which also needs you'll have more energy to spare after work when it's time to have some fun. Even better, fit and active people have been shown to be more happy and satisfied with their lives. Also remaining fit as you h reduced service off falling, which is quite a big risk for the elderly. Third, we have better mental health. You don't have to be a therapist to know that your mind and body are connected. Our mental health is directly linked to our physical health and maintaining both. Will me reduce service of depression while improving stress levels and your ability to focus? Unfortunately, our rain sees a decline in performance as we age, so we need to make sure to keep the rest of our body healthy, to slow down or even reverse this effect to some extent. And lastly, staying fit will save you a lot of money In the long run. You might think that eating healthy or gym membership are too expensive, but if you think about all the money you will save on medical bills down the road, it's very much worth it. In a 10 year study from the University of Texas, it will show that the healthiest participants had almost 40% lower medical costs Later in life. The participants were not fit. Not only that, but you don't need to buy the fancy supplements or exercise equipment to improve your fitness. As you can see, the benefits of improving your fitness are huge, and I designed this program to show you exactly how it's best done. 4. Fitness diet introduction: the first of the three pillars of fitness is your diet in combination with a regular exercise program and a positive mindset. Your dad will have a huge impact on your personal well being and can prevent and even reverse many diseases. When we look at proper dieting and nutrition, weaken generally distinguish two mangles dieting for general health indicting for fitness. Now you would think that both are the same, since a healthy diet will also benefit your fitness. And this is true in most cases. But fitness oriented diets will always have a slightly more nuanced and specific diet requirement that one that is Onley geared towards maintaining your health. Why is this? If you have taken my course on healthy eating, you know that we can live a healthy life with many different died and setups from low car to vegan to intermittent fasting and pretty much anything in between. As long as you meet certain criteria, for example, your ideal calorie balance while eating mostly unprocessed quality foods. Now a fitness died. It's similar and that it has the same requirements as a healthy diet. But on top of that, certain macro nutrient needs go up most important here is protein, which, if you want to build muscle and loose fed, is critical to your success. Where is someone who died? Only for health can get away with eating maybe 0.4 grams of protein per pound of body weight per day. Someone dining for muscle growth should consume at least 0.8 grams of protein per pound of body weight, sometimes more so in this section. And because this is a health and fitness course, I will not only teach you the fund amounts of healthy dieting but also the fundamentals of a fitness pointed diet. We will cover things like your optimal daily calorie intake, your ideal macronutrients split and which foods should make up most of your debt. One more thing before we get started. Too often, people relate nutrition and diet to restrictions and having to battle through cravings and hunger. Fortunately, this doesn't have to be the case if you know what you're doing. As you will see, successful reading can be fun and should ultimately improve your quality of life, not reduce it. This is why I will present you with a positive view of nutrition and help you design a meal plan that fits your lifestyle in needs 5. Meal planning explained: no matter what Golan likely want to accomplish, you will always have to come up with this strategy without the proper strategy in game plan . The goal is nothing more than three. When it comes to meal planning and nutrition, your goals might be to lose weight, to gain muscle or to simply live a healthier life. Whatever you goes. Maybe this program is meant to teach you how to reach them and show you what strategies and principles are proven to work. In order to give you a complete and concise introduction into nutrition, we have to start with the most abstract principles and then work our way towards more practical advice later. So in this lesson, I want to teach you the most important dying principles that govern your body composition and will determine whether or not people reach troubles. Just like a properly functioning car must be based on the principles of internal combustion and structural design. It diet must be based on the principles I'm about to show you. Together they will make up what we call a meal plan, and you have to understand each aspect to execute your plan correctly. All of these principles play an important role in your diet, but some are a lot more important than others. Think about it this way. The most important part of a car is the engine. Without it, your car won't go anywhere, no matter what. Other features are included. Now the frame and wheels come in at a close second and the control systems right behind that. But after that, the details are much less important. Even a car with only a stream real. But no seats can get you from point A to point B when applying this framework to appreciate , the most important principles are calorie balance, micronutrients, nutrient timing, food composition and supplements. As you can see, your calorie balance is the most important principle of your diet, and it has by far the largest effect. 20 body composition. In its most basic form, it implies that weight gain. It's mostly a matter of eating more calories and weight loss, this mostly matter of eating fewer colors. You probably already know this and think it's obvious, but trust me when I tell you that a lot of people neglect this principle when setting up their diet, determining the optimal calorie intake can be more difficult anything. But don't worry. I will teach you everything in more detail in the following lists. For now, Just keep in mind that calories are everything. They're the most important aspect of any. Do you macronutrients aren't second place where his calories to find how much you eat micronutrients to find what we eat. Eating the right amounts, protein carbs and fats makes an important difference in your body composition, especially if you want to build muscle and lose. Nutrient timing comes in at third on the list, and it basically states wait, while third place might some pretty high up the list. In reality, it's much less important than the 1st 2 principles. More on this in the following lists. Food composition taste the fourth place and is a minor detail of the dying process. While food composition is important for your overall health, it should only be considered when the top three priorities are in order, which is why we will talk about it later. The same applies to supplements as the name suggests. Supplements are meant to supplement and already effective diet. No product in the world can substitute healthy diet. That means Before taking any supplements, you have to address the bigger picture. First off course, I will show you all the steps involved in its process, But let's start with the essential factors. First. The last thing you want to do is invest all your time and energy into small details that have little to no effect on the outcome of your diet. Like so many others who would quickly lose your motivation and give up diet. This is not what this course is about. Here we first built a solid foundation and later at the small improvements that will make your diet perfect. So without further ado, let's look at each dining principle closely and gain an understanding of its impact on your diet success. 6. 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. 7. Macronutrients Intro: 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 8. Protein Explained: If you follow any fitness block or listen to any personal trainer, they will all agree on one thing. Protein is important. Not only is it important for building and repairing muscle fibers after exercise, but it actually has thousands of other essential roles in the body, including the production of antibodies for the immune system, manufacturing hormones and enzymes that are involved in most reactions in your body. Aiding in the digestion and absorption of food. Maximizing the transport of oxygen to tissues and providing structure from muscles, tendons, ligaments, organs, bones, hair, skin and all other tissues. For body composition purposes, protein is actually the most important dietary mattress Nugent. The reason for this is that muscle is literally made out of it. If muscle is the car, then protein is the metal out of which the parts are built. Prodi not only provides the building blocks for muscle growth, it also supplies the amino assets needed to reduce muscle breakdown. So, in essence, protein both builds new muscle and saves existing muscle from being lost. Both functions are very important and maximizing muscle and minimizing fed. Let's now look at what happens when you consume protein about 90% of the protein you eat is broken down into amino assets and becomes part of the amino acid pool that the body draws up on when it needs to build or repair muscle or any other tissue. Unlike carbohydrates and fend, which the body can store for later use, amino acids have no form or starch in the body, so it's important you have some protein every day. But wait before we continue. Let's clarify one thing. What are amino acids, anyway? Um, you know assets are the building blocks of protein and are necessary to support muscle growth. Amino acids are usually categorised as essential and non essential. There are eight essential amino acids, but you don't really have to worry about them too much. Just understand that your body cannot create them, and they must be obtained from foods and or supplementation on the other side. And non essential amino acid can be produced in the body by reconfiguring other amino acids 9. How much protein do you need to consume per day: 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 . 10. Fats explain: fats are an important part of your diet, but often misunderstood. So let's find out what that really is all about and debunk a few myths along the way. Besides protein and carbohydrates, dietary fed is one of the three main macronutrients besides protein, one of the essential macronutrients. That means your body needs some Fetty assets to survive and cannot produce them from other foods. You also need fed to regulate a former production and to keep your skin and hair healthy. That also helps you absorb vitamins A, D, E and K, the so called fat soluble vitamins and lastly, fed sells. Insulate your body and help you to keep warm. One gram of fat has around nine calories, which is more than twice the number of calories in a gram of carbohydrates and protein, which each have four calories. Program. There are two main types of fit saturated and unsaturated fats saturated. Feds are often referred to as bad fats as they raise your LDL. Cholesterol level cholesterol is a soft, waxy substance that can cause clogged or blocked arteries. Therefore, high LDL cholesterol can theoretically put yet risk for heart attack, stroke and other major health problems. The debate is still unsettled. Whether saturated Fendt directly increased serious heart problems, though. But until we know more, it's best to limit foods that are high in saturated fats. Foods that contain a lot of saturated fence are animal products such as butter, cheese, whole milk, ice cream, cream and fatty meats. Some vegetable oils, such as coconut palm and palm kernel oil, also contain saturated fats. You can easily identify saturated feds as they're usually solid at room temperature. Unsaturated fats, on the other hand, can help you lower your LDL cholesterol. Most vegetable oils that are liquid at room temperature have unsaturated fats. Among the unsaturated fats. We can distinguish two kinds. Mona and saturated fence, which include olive and canola oil, and Polian saturated fats, which includes sunflower, corn and soy oil. One last type of event that you will stumble across our transfats transferred es its form. When reached low oil is infused with hydrogen. This is often done to keep foods fresh for a longer time. The problem is that studies show that relatively small amounts of these fence will increase the risk of different health problems, including heart disease, Alzheimer's breast cancer, depression and war. Therefore definitely tried to avoid will limit foods with hydrogenated or partly hydrogenated oils such as heart, butter and margarine. 11. How much fat do you need to consume per day: 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. 12. Carbs explained: carbohydrates are the last of the three main macronutrients. Just as with fat and protein, they're a lot of debates around carbs. Before we get into these, let's first find out what carbohydrates actually are. Carves, airfone and foods, including fruits, vegetables, grains, potatoes, pastries and candy and are considered the body's preferred energy source. Where, specifically, carbs are sugar molecules that are a union of carbon, hydrogen and oxygen. Think of carbs as one or more sugar molecules that are bound together and broken down by the body to be used as fuel. When you consume high carb foods, you buy breaks them down into simple sugar glucose, which is then transported throughout the body to provide energy, fuel important reactions and maintain blood sugar levels. Any glucose that is not used is stored in your liver and muscles as glycogen, or if the stores are full as fat during high intensity activities such as weight training or springing your body, uses glycogen and converts it back to glucose for new fuel. If glycogen levels are low, hard workouts become increasingly difficult to complete, and your performance will suffer next to its importance for workouts. Carbohydrates have other benefits they include supplying the nervous system with fuel. Well maintained blood glucose levels will directly benefit the nervous system, which not only means better concentration but also better muscle recruitment or fatigue resistance and even more work out motivation. Much of the fatigue of long duration training is due to a tired, nervous system and not the result off sore muscles. So providing the nervous system with an adequate source of blood glucose is important for optimizing workout intensity and duration. Refueling glycogen stores, in addition to glycogen, is rule as a provider of energy for high intensity workouts. It's storage, and the muscle plays a role in the regulation of muscle growth. Low levels of glycogen by themselves have been shown to down regulate muscle growth that is just having low muscle glycogen levels, irrespective of training, intensity and protein intake, can temper muscle gains and increase the risk of muscle loss. This is just another reason why getting enough carbs is a very important factor when wanting to build muscle secreting insulin. The more carbs who eat, the more insulin is secreted. This is important because insulin has a profound effect on muscle growth when insulin is secreted into the blood that binds to target receptors on the muscle cell surface and increases muscle growth. Because of the powerful anabolic effect of insulin and the fact that car consumption secrets more insulin than the other micronutrients fed and protein carbohydrate consumption is anabolic muscle tissue. This means it helps grow it. 13. Different Types of carbs: if you already done some research on carbs than you've probably come across. Some of the following classifications. Healthy versus unhealthy carbs, good versus bad carbs, slow versus fast carbs and simple versus complex carbs. If you look at all these categories, then there's no wonder people get so confused about them. But remember, carbohydrates are just sugar molecules, all of which are broken down by the body into glucose. Glucose is a single sugar molecule that is used as few by the cells in your body, from your brain to your muscles. There are three types of carbohydrates that are defined by the number of sugar molecules they contain. First are the Mona Sack rights, which are one sugar molecule. For example, glucose collect the coast and frutos. Second are the dissect Arise, which are two sugar molecules. Examples include sucrose, table sugar, black toes and milk, and maltose and beer. And third are poorly sec Arise, which are several sugar molecules combined together. Examples include starchy foods like pasta, potatoes and fiber, which promotes the passage of food through the gut and thus helps maintain bowel regularity . When the carbohydrate is simple, it refers to Amona DiCicco, right that are easily absorbed into the bloodstream because of their simple molecular structure. Think of milk, fruit and table sugar. Complex carbs, on the other hand, are police, aka rides. Because they're more complex. Molecular structure can take longer for the body to break down into sugar. Think of grains, vegetables and potatoes. Now you may be thinking, OK, so simple. Carbs are bad and complex. Carbs are good, right? Unfortunately, the answer is not that simple. As you learn in the moment. Carps that cause your blood sugar level to rise rapidly are generally considered bad or unhealthy carbs. Where is those that are absorbed slowly and have little effect on blood? Sugar levels are considered good or healthy carbs, because carbohydrates that cause your blood sugar level to rise rapidly are generally considered unhealthy, whereas those that are absorbed slowly and have little effect on blood sugar levels are considered healthy. Nowadays, they're often ringed by something called Google. I see Mick Index. They lie. Seeming index was created to measure the speed with which carbohydrates are converted to glucose. Foods that digest quickly are high on the index, which ranges from 0 to 100 foods that digest slowly are lower on index. This is important because large spikes and insulin levels can make you even or hungry can negatively impact fat loss and even lead to diabetes of levels are chronically elevated from over consumption of fast digesting carbohydrates. Here's a short list of some high and low glycemic carbohydrates. Foods While the glycemic index can be helpful, it's not perfect. For example, some ice cream can show up is 30 on the glass seeming index, along with some other carbohydrate sources like spaghetti that an interestingly dynamic and provide substantial calories and small service. In addition, fruits like watermelon that are high on the glass seeming in next impact. Blood sugar levels far less when adjusted on a per servings basis. Because watermelon is mostly water, this concept is referred to as the glass seeming load. Lastly, the Glass Scenic index only measures the impact of isolated foods on blood sugar levels. This means the rank of a food only holds true when you eat it with nothing else on an empty stomach. Most people will not only eat rice but rice with chicken and vegetables, combining cover hydrates with different foods like dietary Fed slows down the pace of digestion and therefore Lewis its impact on blood sugar levels. As you can see, the entire concept of the glass Emmick index is not a solid, as many people believe. If you're confused now, don't worry. Here's a much more simple rule to follow when it comes to carbohydrates. If you're eating whole natural and un processed carbs, you can consider them a good car. But if the car was made in a lab or has been process such a soda candy or white bread, it's a bad car. Now. One more question I usually get when explaining all this is do bed carbs make you fat? There are countless fitness gurus out there preaching that a diet high in carbs will make you fet or that you shouldn't eat carbs after six o'clock. The truth is that these claims are usually complete nonsense or taken out of context. Carbs themselves do not make you fit. As you know from the last lesson. They serve an important function in your body, especially if you train with high intensity. What is true is that many processed foods such as candy or fast foods, are high in sugar and other types of simple carbs. These foods often lead to cravings and can make it easier to overeat, even when you already filled up your daily calories but are still hungry. That is why many people who follow a diet that is based around these foods will see weight gain over time. However, in order to get fed, you always need a calorie surplus, which you could also reach with a high protein or high fat diet. As long as you include quality carbs in your diet, you will be fine and don't have to worry about all the anti car booze out there. 14. How many carbs do you need to consume per day: 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 15. Meal Timing Intro: Let's not talk about the next principal analyst meal timing or nutrition time. This is a huge topic of discussion in the fitness community and one that has always been controversial off course to know what exactly I need. It's useful to first find the term detail. It is most general sense meal timing. Asked the question off. Wendy. This general definition can be broken down into two the state sub terms frequency. So how many meals per day should consume and Neil having in relationship activity? So if your meals should be time in any special way around workouts and rest before we go into the details of Mutai me, let me say one thing. Even though meal timing has its place in a well designed diet, it's important is most often overestimated by beginners. Calorie bells and macronutrients are much more powerful, important than meal time. And if you only cared about them, you'd be told me fine. There are certain times of day when it makes sense to eat specific foods, but this doesn't have the potential to make or break your diet like your calories for macronutrients. This also means that if you lead a busy life and don't have a lot of time to perfectly plan your meals. You can still see great results if you follow what I talked so far. That being said, let's now look at what you could do to optimize your time. 16. Protein Timing: when and how often should you consume protein. You probably heard the age old advice that you should eat six meals throughout the day to constantly supply your muscle with enough protein that it doesn't break down. The idea is that while our bodies construir dietary fed and carbohydrates, it can store excess protein. That's why, for years, bodybuilders religiously planned their meals and always had a protein shake or protein bar with them to avoid going into a cata Bolic state where your body breaks down muscle tissue . However, today we know that even though the body can store excess protein, it's a lot smarter than many people think. And you don't have to eat six meals to grow and maintain muscle tissue. Nor do you have to time them perfectly, three hours apart. Let me explain when it comes to protein timing. Our one and only goal is to create a continual supply of amino acids from digestive protein into the bloodstream to avoid muscle breakdown. The one important variable we have to look at here is protein digestion, protein digestion describes how fast or slow the consumed food is actually broken down into amino acids and absorbed by our stomach. How long this process takes depends on three factors. Protein type, meal size and fed and fiber content. Let's look at each of them in more detail. Protein type. The fastest digesting protein is weight, which can clear the G I tract in under an hour. Whole food proteins are next in line, which includes most kinds of chicken, breast, lean beef and fish. These proteins take several hours to be absorbed by the G I tract, releasing a steady stream of amino acids into the blood the whole time. Last on the list are dairy products, particularly because of their casing content, which slowly digest over the course up to seven hours meal size. Because our stomach requires a certain time to break down and absorb food, the simple additional more food can problem the digestion time of any protein source. In that food, the protein and a normal way protein shake will usually be digested within the hour. If you after that, shake some oatmeal, the same protein will be digested a lot slower, even more protein itself. For example, an eight ounce steak versus and four ounce steak can delay absorption times fat and fibre content, bull fit and fiber will pull in the digestion of proteins to a considerable extent. For example, a large Fetty steak can take as long to digest as a casing source, which means longer than seven hours. Now, with this in mind, what is the bottom line meal frequency? When it comes to protein first, your goal is to maintain a continual supply of amino acids to the muscle. Second, there different ways of achieving this. You could need six smaller meals and simply follow the old bodybuilder advice. But you can also just eat three meals as long as they are large enough to cover both your daily protein needs and are slowly digested. Now, I probably wouldn't go lower than two meals per day, but I doubt that you would want this anyway. Okay, so what about protein timing when it comes to your workouts? The evidence on this is inconclusive. Some studies show a positive effect of post workout protein on protein synthesis, and others find no such relations. Overall, it seems that as long as you meet your daily calorie and nutritional requirements, three your normal diet, you don't have to drink a protein shake ride before or after your workout. Like many people think what you want to do instead is to get your pre imposed meals right, which is something we will cover in a later list. Lastly, what about before your sleep? I personally in a fairly large meal for dinner and drink half protein shake before bed. But if you eat very little or no protein for dinner than a slow, digesting protein like casing might be a good choice before bed. 17. Carb Timing: Let's now look at a carbohydrate timing and regards to both meal frequency and timing to activity. First, meal frequency with carbs and media frequency is not generally an issue unless you want or need to consume a lot. That means that you can again eat them in 2 to 6 meals throughout the day. In theory, carbohydrate meals that are too large to be convert and took glycogen right away will be deposited. Maura's fed tissue. However, from my experience, the drawbacks are minimal. What's more important is that you time your carbs according to your workout schedule. Simply put, we want to eat some form of carbohydrates before and after your workout. Why? Because eating cars before you work out will provide your muscles with additional fuel for your training, which will indirectly affect your muscle growth because you will be able to live more weight or train more intensively eating carbs after you work out. On the other hand, will a refill glycogen stores, which have been depleted in your workout, also including carbs in your post workout meal, will quickly raise insulin levels and keep them elevated for longer periods of time. Like I said before, insulin has anti carbolic properties, which means it decreases the rate off protein breakdown that occurs after exercise. So you see, it's pretty simple. How often you eat carbs throughout the day doesn't really matter as long as you get some before and after your workout. You probably want to know how long before and after you need to consume your carbs. And how much exactly? That is what I will talk about in the lessons on pre and post workout meals, so be sure to pay attention there. 18. Fat Timing: Now that we have talked so much about protein and carbohydrate timing, here's some good news. Fed timing is a lot simpler, really. The only time you should avoid fence is right before you work out. Since fat slows down the digestion of both carbs and proteins, a meal high end fed right before your workout will not only make you feel more tired, it also limits the availability of energy in the form of carbs throughout your workout. That being said, if you eat your meal an hour before you work out or even before that, don't worry about fat intake. The only other concern with Fed timing is actually not so much a problem as it is an advantage. Like I said before, fed will slow down the digestion of carbs and proteins so it can be used to time meals over long intervals. For example, if you can't eat for some reason for the next six hours, a large amount of fat can be consumed in the meal before that interval, along with the usual protein and carbs. This will allow for the maintenance of consistent blood, amino acids and glucose levels. For much of that time, Don't over complicate this, though. As long as you meet your recommended daily fat intake, This is the least important thing to worry about. 19. 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. It's next that you could eat 30 minutes or less before you work out. Include a banana with your protein shake, apple wedges and peanut butter or a protein bar. 20. 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. 21. What about the anabolic window: one thing you probably noticed while I was talking about post workout nutrition is the lack of the phrase anabolic window. The idea of the anabolic window is that you have a specific window of time after you work out to eat food, and if you do this, your muscle growth is accelerated. If you don't, however, you will miss out on this benefit or even worse, loose muscle. Now, most proponents of this idea usual will tell you that the time would know is anywhere from a few minutes to 1/2 a Knauer. After you've finished your workout, they will say that the sooner you provide your body with protein and carbs after you work out, the better. However, there has been quite a bit of research done on this topic, and today we know that this window is a lot larger if it even exists in the first place. Well, like I said in the previous lessons, if you eat within an hour after you work out, you will be fine and the closer you pre workout meal western workout the more time you have afterwards. The bottom line is that it makes sense to eat a balanced meal after your train. But you don't have to do this as soon as you're done with your last set. As long as you stick to the basics, you will be fine. 22. Food Composition Overview: Now that we have talked about all the different nuances of your meal timing and frequency, let's now look at the next pillar of a meal plan, and that is your food composition. Food composition refers to the individual foods to eat, and they're given nutrients. Now you might ask yourself why this died aspect so long. This After all, we're almost at the end of the section of the course. Don't finish scores always tell you that it's super important to eat certain foods and not others. For example, you often hear planes that there special foods that will accelerate your metabolism and make fat loss that much easier. So why are we only talking about this now? There are two reasons for this. First, when it comes to meal planning for fitness, meaning your goals are to lose weight gain muscle or both. Food composition really is a lot less important than people think. As long as you follow the guidelines I show you regarding calorie consumption and micronutrient intake, you will pretty much guarantee to re trickles. What this means is that consuming enough protein is a lot more important than whether this protein comes from an egg or a piece of meat. Our bodies are very intelligent organisms and can handle a vital variety of food sources. Second, when it comes to being healthy and consuming nutrient rich meals, there are differences between different foods. Of course, that's why I've dedicated the entire second part of this course just to what I call a healthy diet. In it, we will talk about individual foods and how they affect your health. I will answer questions like Does meet really cause cancer or it is gluten really bad for you? In that sense, what you eat matters a lot more obvious, but we will get to that later. For now, let's stick with what's important for fitness meal. And here the truth is that your food composition will only have a minor impact on your results. Still, I believe you should know the difference in the different source of protein, carbs and fat. Let's start with protein 23. Protein Composition: protein composition or protein quality can be measured in a number of ways. Most often you will hear the concept of bio availability, which describes what percentage of the protein that you consume is actually absorbed into the bloodstream. Another indicator of protein quality considers how much of the protein is composed of essential amino acids, which are those your body cannot make itself and how much of the protein is composed of non essential amino acids, which are those your body can make itself. Obviously, sources that are rich in essential amino acids are of high quality. In this sense, in general, protein quality ranks from animal sources to plant sources. Here's a short list of common foods ranked by their protein quality according to the concept I just mentioned, starting with the most quality sources. First, in first place comes weight protein isolate, followed by way protein concentrate. Then come X sources and meats, poultry and fish and seafood ranks somewhere in the middle, followed by soy protein and Canoa. Then you have combined planned sources like beans and rice, and last are the isolated plane sources, like whole grain bread it by itself or nuts by themselves. What this means is that all other things being equal, your improvements and body composition will be better if the proteins higher on the list predominate in your diet. Over the proteins lower on the list, but and this is a big but don't go out and buy buckets full of way protein powder while consuming nothing else. First of all, the differences between the foods are very small, accounting for only a few percentages of dioceses at the most second, there's nothing worse for your physical and mental health and a completely one sided diet. Even though nuts, for example, aren't the highest quality source of protein, they're a great source of healthy fats and micro nutrients. The same goes for other plant based proteins or fish and seafood. This also means that vegetarian athletes will see great results as long as they make sure to get their protein from a variety of plant sources to ensure they get all the essential amino acids through their diet. 24. Carb Composition: just like protein composition, carbohydrate composition can refer to several concepts. The most common is the glycemic index, which we already talked about in the lesson on the different types of carbs. I will explain the concept of the glycemic index again in this lesson because it is the most well known measure of carbohydrate composition. If you already understood it or you don't want to hear it again, you can skip this lesson, though in its simplest form, the glycemic index is a measure of both. How fast of who raises your blood glucose levels and how much and elevates insulin levels. The measure is generally applied to carbohydrates and ranks from 0 to 100. The faster car was absorbed, and the larger its effect on insulin, the close said, will be to 100. Slower absorbing and digesting carbs, on the other hand, will be closer to zero. Here's a short list of common carps and their G Iran kicks. As you can see, nuts and Li goons have the lows. G, ice, fruits and milk products are a bit better. Whole grains are in the middle range process. Carbs are on the high end and sugary cereals and Gatorade's topped the list. Now, just as with protein quality, the glycemic index comes with a big but and here's the problem, G I Rankings are based on the glycemic effect of specific foods that are consumed, isolated and in a fasted state. That means unless you in first thing in the morning or after a long fast, you'll never be consumed your carbohydrates in a fasted state and even then, a typical fitness meal plan always combines carbohydrates with fats and proteins and says fiber and fed slow digestion and absorption. They have a lowering effect on the glycemic and next off any co ingested carbs. What's more is that even in the rare case that you did consume at the high glycemic carbohydrates, source alone in a fasted state and still won't affect you to any meaningful degree unless you have a preexisting health condition. The human body is very good at keeping your blood sugar level and insulin levels within a fairly precise range. This applies especially to people who regularly exercise. What this means is that even though the G I index is a nice theoretic concept in real world scenarios, it's really not as important as many people make it out to be having your blood sugar or insulin level increased to higher the normal rates isn't going to have any measurable impact on your muscle Burling or pet burning goals. Instead of comparing fast carbs and slow carbs, here's what you should focus on. First, get the majority of your carb intake from high fibre minimally process sources. This includes food such as oatmeal, rice, both brown and white rice, potatoes, whole grain, pasta, fruits and vegetables. Second, consume your carbs as part of a complete meal with protein and healthy fence. As long as you do these two things, you're good as gold, and there's no need to go crazy about carb composition. 25. Fat Composition: for muscle building or fat loss purposes. Fat composition is even less important than carb and protein composition, but consuming certain kinds of fence and staying away from others will make a big difference in your overall health. As you know, effects can be split into two main categories. Saturated and unsaturated fats. These categories can be further broken down into sub categories. As you can see in the following chart, I recommend you focus on Mona on saturated fats such as avocados, nuts and olive oil. Vegetable oils are a good source of Polian saturated fats, which, along with healthy saturated fats, should make up most of your daily fed and take. As for the saturated fats that are consumed, most will be from consumption via meats, and it's probably the best to stick with healthier varieties like lead cut steak and coconut oils. Feds from cheese, eggs, butter, etcetera. I usually not a problem for the average person when consumed in small to normal amounts. What you should limit or avoid, though, are transfats, which can be found in highly processed foods such as junk food. Transplants have been shown to not only have negative effects on muscle growth and fat loss , but also be bad for your overall health 26. Top 3 Beginner Supplements: 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 27. How To use protein powder: step into any gym around the globe, and you'll most likely see someone with a protein shake. In fact, protein powder is probably the most commonly used supplement out there, along with Creative. While scientific studies helped about myths that protein powders cost kidney damage, most people are still confused about the proper use of them. So in this lesson, I will address the most common questions related to protein powder. Number one is a protein powder absolutely necessary to build muscle. No, even though your body requires more protein when you want to build muscle strength training , this doesn't mean you have to use protein powder or any other protein supplement. For that matter. As long as you reach your recommended daily protein intake, you will be fine and see results. However, consuming enough protein every day can be tricky, especially when you don't have the time to prepare high protein meals all the time. That is why most athletes and bodybuilders use protein powders in addition to a balanced diet. So if you're a crunch for time, a good protein powder can really make your life easier. Number two What type of protein powder is best There are a lot of protein powders you can buy, but the most common ones are powders based on way, casting or egg. You will also find a vegan powders such as rice, for other plant based alternatives. Within the fitness and bodybuilding community, there's always a lot of discussion about the best protein supplement on any online forum. You will most certainly find people praising their protein powder due to its special amino acid profile or some other magic ingredient. What is often forgotten, however, is the fact that as long as you don't get all your daily protein from supplements, which is never a good idea, you won't notice these tiny differences among the different forms of protein. For example, it is often noted that vegan powers have an inferior median acid profile when compared to weigh protein. No, it is true that many vegan powers like one or more of the nine essential amino assets. But this won't matter if the rest of your diet is balanced enough to supply you with all the essential amino assets. What this means is that protein powder selection is more about personal preference and less about actual source. With that being said There are two forms of protein that I don't recommend to beginners, beef, protein and soy protein. The problem with beef protein is not so much the beef after all, it's one of the best whole food sources of protein, but the fact that most of the time you aren't getting the real thing. Many beef protein powders are made from what is left after you take away the quality meat. This includes ligaments, joins and even years and hosts, which isn't exactly what you have in mind when you bought it right. Soy protein, on the other hand, can negatively affect your testosterone levels due to me being rich and plant based estrogen. There's still not enough research in how this impacts your ability to build muscle mess, but I would avoid or limit soy protein intake as long as we don't know more. Number three. When should you take protein powder? You have probably been told that you need to drink your protein shake right after your workout. If this is likely to run into the locker room and prepare your shake as soon as you got done with your last workout set, I have good news. Protein timing is nearly as important as people make it out to be. Even though some studies show a positive effect of post workout protein on protein synthesis, others find no such relations. Overall, it seems that as long as you media daily calorie and nutritional requirements three a normal diet and this includes eating a full meal within two hours before you work out. It doesn't matter when you drink your protein shake. Number four. How much protein powder should you consume? This depends on how much total protein you need to consume per day. Remember that around one gram per pound of body weight works as a rule of thumb. The majority of your diet should always be based on Whole foods, a rule which applies not only to protein but all macronutrients. So try to include fish, chicken, beef X or any other quality protein source and use protein powder on Leah's, a supplement and not as a substitute, depending on your lifestyle required protein intake and willingness to cook, I suggest you get around 1/3 to Mexico on behalf of your protein from protein shakes. Number five. What is the best liquid to mix protein powder with water is probably the most commonly used option here, since it has no calories. Water is ideal for any calorie restricted weight loss diet. The only drawback might be the thin consistency, which can make the shape taste less creamy. Another option is milk, which will provide you with some additional protein but also leads to a higher calorie count. This makes it less of an option when wanting to lose fete. Obviously, Memphis also not an option if you're lactose intolerant or have any other kind of milk allergy. Other alternatives include soy or almond milk, unless you by fed free. Soy milk is typically higher in calories than regular milk and often has added sugars. Ofcourse, the disadvantages of soy protein, which I talked about before, also applied to soy milk. Almond usually has a low calorie count, have bought unsweetened and adds a bit more of a creamy taste. Okay, to wrap up this video, here's a short summary of how to use protein powder properly. The most common protein powder is way protein, but as long as you follow a balanced diet, any type of protein partner works with Theis section of beef and soy protein. As long as you meet your daily requirements through your normal diet and eat an adequate pre workout meal, protein timing will have only small effects on your results. Try to get no more than 1/3 to 1/2 of your daily protein from protein shakes and which liquids you choose is really up to you as long as you track that calories and protein that you get from the shake. 28. How to use creatine: when wanting to build muscle creating is one of the few supplements that actually delivers on its promise to Happy Seymour gains. Moreover, study after study has proven that creating a safe and so far no side effects could be found in healthy adults. Before we go over how to use creating properly, let's summarize what it actually does to improve your workout results. Creating is an organic acid that helps supply the muscle cells with energy during high intensity true duration exercise, even though it is a non essential nutrient because our body can produce. Creating naturally, supplementation makes sense, as it will further improve performance, mostly through more strength, without going into too much detail. Here, creating helps produce 80 p more quickly, which is the primary energy molecule used during weight training. Faster, 80 p availability translates to more strength, which in turn means more lean muscle leans over time, along with increased strength. Creating will cause more water retention in the muscles, which makes them appear bigger and fuller. Okay, so how do you use creating correctly? Here's my step by step guide First, which form of creating should you use? The research is clear in this one. Creating Mona hydrate is still the most effective form of creative. Well, it's variations like Kriel Colleen or creating apple Esther are often sold for more than double the normal creating price. Scientific studies showed no additional benefits. If you want to save money without sacrificing results, go with a traditional creating Mona Haider to supplement to make sure you're getting 100% Mona hydrate. Look for the Korea Prue Trade Month, one of the most well known suppliers of creating Mona Hydrate in the world. When should I take creative creating doesn't have immediate effects, so it's timing really doesn't matter. This also means taking it before your exercise won't lead to increased strength right away every known. Then you will hear someone telling you that you should take it after you work out because it has been shown to lead to better results. Usually they will side a study which supposedly proves that taking a post worker leads to better absorption. However, the researchers themselves admitted that the difference was so small that their findings weren't statistically relevant. In practice, this means that you can take creating whenever it fits you best. I personally like to drink it in the morning along with a protein shake, simply because that way, I have to worry about one less supplement throughout the day. How much creating should I take? The short answer is 3 to 5 grams per day, which is about a teaspoon. This is enough to saturate the muscle within 2 to 4 weeks and enough for maintenance afterward. Taking and more won't lead to better results, as you will pee out the excess creating with what liquid should I mix creating, to be honest, whatever drink you prefer, it used to be common practice to mix, creating with a high sugar drink or some kind of juice. But research has again shown that this leads to no increase in creating uptake. The spike in insulin levels triggered by the shore might lead to faster absorption. But as I explained before, this doesn't lead to better performance right away. Do I need a loading face? No. Some people like to do a loading face, which involves taking 20 grams per day for 5 to 7 days before switching to the recommended dose of 3 to 5 grams per day. Whether or not you want to do. This is up to you. The higher initial does will lead to a faster saturation of the muscle cells, but only by a few days, and the novel does will also get you there. Do I have to cycle creating? No. There are no studies that link continued creating use with health risk or decrease in the body's natural production of creating. If for some reason you want we're have to stop taking, creating your body won't undergo any withdrawal symptoms besides the decrease in strength. 29. Other supplements to consider: There are two more types of supplements that you might want to consider. When it comes to fitness and exercise, the 1st 1 is pre work up. In the second is a fat burner. I personally take neither of them. But there is scientific evidence that they work when they include certain ingredients that I will go over. Now. Let's start with the pre workout supplement. Pretty workout supplements are difficult subject because even though they were, most of them are extremely overpriced. Why, exactly? Well, even though they often want to make you believe that their effects are due to the newest discovery and nutrition research or some kind of increase in testosterone in reality and 99% of the cases it comes down to caffeine. Yep, that's all there is to it. Yes, there are some other ingredients, like al Tyrosine and Citra lean, that will also after this, but the heavy lifting is almost always done by caffeine. This is also why most people feel almost no boost when taking caffeine free pre workout supplements. Virtually all pre workout supplements contain around 100 to 300 milligrams of caffeine in each serving this by itself is nothing bad, of course, as long as you don't overdose and go off every few weeks. Caffeine is a safe supplement, but you don't need to pay 30 or 40 bucks for a supplement to get it. This is why most of the mainstream pre workout products are a waste of money, plain and simple. You will save a lot of money if you simply by caffeine and maybe l tyrosine separately and take both 30 to 45 minutes before you work out. This will also allow you to experiment with different dosages. We're modulate the potency of necessary, depending on your mood energy levels for the specific type of exercise you'll be doing. It's simple, easy to consume and will replicate the majority of the effects you'd be getting from standard commercial pre workout, but at a much lower price. Now to fed burners there, one of the most popular supplements on the market to date. And just as with pre workouts, there's almost an endless supply of options. So how do you know which one is good in which one isn't and are they even worth taken in the first place? What you have to understand is that fat burners themselves don't burn fat to sell you their product. Most supplement companies will talk about all kinds of fancy sounding terms, like increased fed oxidation, enzymes related to Fed storage and, of course, hormones. The problem with all this is that even though all these aspects are part of fat loss, there really only a few ways to actually speed it up. Given off course, you already in a calorie deficit without this no fat burn in the world will help you. One way is you can increase your metabolism. Another is you can decrease the hunger and cravings from ruining your plans. And the last cities you can make the overall experience of dining more enjoyable. Fat burners will almost always focus on number one, and in this regard there only a few ingredients that actually achieve an increase in basal metabolic rate. So make sure you're fat. Burner has those. If you really want to buy one, what ingredients am I talking about? First again, caffeine caffeine helps you by slightly increasing your metabolism while also giving you more strength during your workouts, as we already discussed earlier. Second is sign Ephron, which is a chemical compound found in certain types of Citrus foods, particular the bigger ones. Research shows that sign Ephron also increases your metabolism and works well when combined with caffeine. Third is green tea extra, which has been shown to slightly accelerate exercise induced fat loss last on the list Barner engine and has spirit in which are molecules found in great foods, oranges and the skin of tomatoes that can improve blood flow. These are the ingredients and effective fed burner should have to be with your money, however, Let me tell you why I still don't supplement with fat burners even when I'm trying to lose fat. For example, after a bulky face. Even if a particular fat burning supplement does happen to be half decently formulated and not under or overdosed, which is another common problem, the effects you will see are still going to be very minor. In the overall picture, the vast, vast majority of your feckless results will always come down to your proper calorie deficit and effective exercise for beginners. It's a lot more important to understand how to come up with the right diet and stick to it than how to choose the right fit burner. Don't be the guy or girl that it's tons of food and tells everyone, Oh, it's okay. I'm taking my fat burner every day. If you really want to try one, then get the one I linked in the recommended product section. But like I said before, this is by no means a must. 30. Determining TDEE (Daily Calories): 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. 31. Determining Protein Intake: the first and most important macro new teen is protein and wheelbase are amounts off the optimal intake requirements mentioned in the lesson on protein intake. This is pretty straightforward since optimal protein intake is around 0.821 gram per pound of body weight per day. So £180 male, for example, which was an average intake off somewhere between 145 grams to 180 grams of protein per day . If you hit this range every day, you'll be fine. But if you want to be even more specific there two factors that determine where exactly you are on this range. Those are body fat percentage and activity level. Simply put, the leaner you are meaning the more muscle instead of fat you have, the more proving your body requires. The same goes for people that are more active, either through their training during their hobbies or while they're working. If you're leaner than 10% body fat for meals and 20% for females and you're very active and train with high intensity, then you probably want to shoot for one gram of protein per pound of body weight. However, most beginners will get enough with 0.8 grams of protein per pound of body weight per day. Let's assume for a sample die plan that your £180 male beginner that means your daily recommended protein intake will be roughly 100 45 grams of protein, No one to carbs. 32. Determining Carb Intake: in the less than optimal carb intake. We learned that your daily carps depend on a number of factors, most importantly training intensity. I also provided you with the table that roughly outlines how many grams of carbs you need, depending on your intensity. To recap, 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 sets if you're lifting weight, hard workouts are anything more intense than a modern work out whether that means longer workouts or more working sets. I personally always go with the highest car value because I trained fairly intense and my body reacts very well to them. Remember that carbs are the best fuel for your body, and getting enough of them is very important unless you don't train at all and your body has problems digesting carbs. There's really no need to choose the very low value here. For that reason, I will go with the 1.5 grams per pound of body weight for a sample diet. In our case of the £180 man. This means 270 grams per day. Now, what about rest days? You might ask. I personally keep my diet pretty consistent even on rest days. Especially when I'm bulking when you're dieting. In theory, you could lower your carbs on rest days because you don't need the energy. If you do this, make sure to keep your carbon take higher on training days. Otherwise you will sacrifice strength. 33. Determining Fat Intake: like I said in the lesson Fed and take your ideal intake should be roughly 15 to 20% of your daily calories, which is a good value to shoot for to ensure hormone production and general health. Assuming our 25 year old man has a TD off 2600 calories per day, that means if we take 15% you should consume at least 390 calories of mostly healthy fence , and for 20% that would be 520 calories. Now that might sound like a lot at first. But remember that one gram of fat has around nine calories, so there's only translates to around 45 to 60 grams or fed per day. For example, that means we now have a protein intake off 145 grams fat intake at 60 grams and carbon take at 270 grams. Let's see how we can bring everything together 34. Determining Meal Strucutre: now that we have determined how many calories, proteins, carbs and feds you should eat every day, we have to come up with a meal structure. Neil Structure refers to how your diet is set up, taking into consideration before following variables, number of meals, protein intake around activity, carbon, take around activity and fed and take around activity with meal number. Anything between three and eight meals per day is both effective and realistic. Like I said, then, the less Nomura frequency. You can get away with only two meals, but it makes things more complicated than they need to be. For this lesson, I'm going to assume that are 100 and £80 man. It's five meals per day. If you eat fewer meals, then don't worry and simply combine two meals. So Step one and are real. Structure is done, and we now have to add the right macro and takes for each meal. Let's start with protein. In general, a protein timing is not a very important factor in your diet, as long as you consume some sort before and after your workout. In the last nine pre and post workouts, you learned that there should be around 0.2 grams per pound of your target body weight. Let's assume he wants to roughly maintain his body weight so you would have to consume around 35 grams of protein pre and post workout. This leaves us with 75 grams of protein that we will have to evenly consumed throughout the day onto carbs. Just as with protein, you want to provide your body with Carson before and after your workout. And again a trivial, easier upon two grams per pound of your target body weight. Since going higher than this isn't really a problem, is thes air some simple guidelines? I will assume that our 25 year old it 0.3 grams before his workout and 0.4 grams after her workout as he just got out of the gym and is hungry. This still leaves us with 145 grams of carbs for the rest of the day. How you divide them up is really up to you. You might want to eat a large breakfast, or maybe a snack before bed. For the sake of simplicity, I will divide the remaining carbs of evenly among the meals, but feel free to change this up according to your lifestyle. Last on the list is fat timing. Fed time should be the least of your concerns, since it really doesn't matter. Like I said before, the only time it can have a negative impact is right before your workout as it slows down the digestion. Awful carbs and proteins. So if you eat your pretty workout, feel very close to your workout. Keep this in mind. At this point, though, I think things are complicated enough, so I will just evenly divide the 60 grams throughout our meals. This leaves us with the following meal structure. Now, as you know, there are additional calories needed to reach the TV off 2600 which should be either fat or carbs. Feel free to add them to any meal you like. Your largest meal will probably be either your breakfast and or your pre and post workout meals, so they are always a good option 35. Adjusting your diet for weight gain: 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 36. Cheat days and cheat meals: Okay, let's now talk about one of the most controversial topics. There is fitness and nutrition, and that is cheat days and cheat meals. I will start with the smaller version of the to the cheap meal. Let's assume you've been eating clean for most of the week, consuming healthy foods like chicken rest, fish, old meal, rice and veggies. And now you're wondering if it would be OK to sneak in that chocolate bar or cheeseburger at the end of the week without compromising your results. This is what's typically known as a cheat meal, a small amount of junk food that you including your diet as a reward for the hard work you've been putting in. So are cheap meals. Okay, is having some high sugar, high fat food here, and they're going to have any negative effect on your muscle building or fat burning progress? The short answer is no. As long as you keep your calories and macros and check. Remember what I taught throughout the course. Calorie balance and macronutrients are the most important aspect of your diet. Your body does not view your diet within the context of individual food items. It does not distinguish between a piece of fish, potato, a cup of broccoli and a Snickers bar. All it seizes the entire diet as a whole. The total calories, proteins, carbohydrates, fats, fibers and micronutrients all combined into one giant ball off Trudeau Group. If you're eating clean the majority of the time and then have a slice of pizza, it's not as if a giant red light begins fleshing within your body. Head storage doesn't go into overdrive, and your health and energy levels will not plummet. Remember, the proper nutrition is all about the big picture. The key is simply moderation tracking. That's why I always tell my students that 80 to 90% of the diet should be coming from traditional clean and healthy foods, and the remaining 10 to 20% can come from whatever foods they like, as long as they fit their total daily calories and proteins, carbs and fats. This will ensure that your needs are being fully met when it comes to quality protein, fiber and micronutrients. But it also easy with 10 to 20% of your total calories to play around with, however you like, as long as you stick to the basics of correct dieting cheat meals are not going to magically cost you to get fat or lose muscle. I know that a lot of fitness scores on INSTAGRAM or YouTube preach that they can eat clean 24 7 And that's fine if they have the time and energy to do that. But the average person is often under a lot of stress and requires a more flexible approach to dieting. Just remember that this isn't a free ticket to begin eating tons of ice cream and pizza. The flexible foods that you include still need to reasonably fit into your overall diet as a whole in terms of calories, proteins, carbs and fats. And that's the problem with cheese days. Instead of cheat meals, G days our entire days, we don't watch your calories and macro and take and just eat whatever you like. In its simplest form, fat loss always comes down to a numbers game based on your total calorie intake versus your total calorie expenditure. In other words, in the big picture, over the course of a few days and weeks, you must maintain a net calorie deficit by burning more calories than you consume If you don't have a proper calorie deficit in place, you aren't going to lose anything at all. Individual cheap meals won't significantly affect this, but entire days can. For example, let's say we're sprawling, a standard deficit of 500 calories below your maintenance level. This would mean that over the course of six days you have created a total deficit off 3000 calories. If you now go ahead with your cheat day on the seventh day, every calorie that you consume above your maintenance level will be directly counter acting . That 3000 calorie deficit you had in place. Everyone is different, of course, and has different appetites. But trust me when I say that you can easily eat 1500 calories above maintenance on your cheat Day, that would already cut your weekly deficit in half. Now imagine going all out and eating 2000 or even 3000 calories above maintenance. That way, you basically use all the progress you made throughout the week. All it takes is a couple high calorie restaurant meals, some cake and some ice cream for dessert. So direct things up. Always keep an eye on your daily and weekly calories to lose fat. Make sure that you stay at a deficit, and as long as you account for the right proteins, carbs and fats, you will be fine. Cheap meals probably won't affect us, but she days most definitely can. At the end of the best approach is always to develop a flexible diet that fits your individual lifestyle and preferences. 37. What makes 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 38. Aerobic exercise overview: 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. 39. Traditional cardio: when I say traditional cardio, I mean the type of cardio you see most often when walking into a gym, people grinding away on the treadmill bike or the rower. Now this type of cardio does train your endurance, and it's better than no exercise at all. But it also comes with some problems, especially if you're doing it to lose weight. So first, the badness not only this traditional cardio do little to build muscle. It also does less for weight loss purposes than people think. In fact, studies have shown that many people wind up even Federer. And when they begin their exercise routines, how is that possible? You ask, Let me explain first. Cardio birds fewer calories than many people think One hour of normal jogging burns around 400 calories. Now this isn't the world, but it's also not too shabby. The problem with this is that many people think they burn a lot more calories when they get back from their jock, and many of them right back or even over it because they think the additional exercise allows them for a lot more daily calories. For example, 400 calories can be a handful of nuts, a yogurt and an apple. Together, we're even less junk food, for example, a few slices of pizza. Now, my point here isn't that you shouldn't eat nuts, yogurt or apples when wanting to lose weight, but that you shouldn't overestimate how many calories cardio actually burns. Another common problem is that over time your body adapts to the exercise to reduce calorie 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 more efficient. This also means that you're no longer burning as much energy as you think you are, which increases the likelihood of overeating. Many people then try to beat this problem with more and more cardio. Even though this will raise energy expenditure again. It can also come with increased fatigue and muscle loss. This is why you should keep cardio to an average. That is enough to burn a significant amount of calories while not overworking your body. That means, in this case, less cardio can beam, or but only when done right. Let's see how it's done right, So to recap, the best type of cardio for weight loss is one that burns a considerable amount of energy and a relatively short amount of time. That way, you increase your calories out without having to worry about burning muscle tissue and getting overworked. Know what type of cardio exactly fits this bill? Something called high intensity interval training or hit? It is a very simple concept that can be applied to almost all types of cardio, such as running, biking, swimming or rowing. The basic idea is that you alternate between periods of high intensity to burn calories and low intensity for recovery. During your high intensity intervals, you push yourself almost as hard as you can and dream your low intensity in the world's You recover and prepare for the next round. You might already be familiar with the concept of hit but still have some important questions, such as How intense exactly do the high intensity intervals really need to be to see results, or how rest ful and long should the rest periods be? How long should you work out speed and how frequently should you do hit workouts? This is what I will explain in the next lesson. So stay tuned 40. HIIT explained: in this lesson, I will talk about hit training and how to use it for effective weight loss. We will talk about what it is, how you can use it for a fat loss, why it's usually better than low intensity cardio and how to do it right. So let's get started. As I explained in the last lesson, hit stands for high intensity interval training. It is a form of exercising 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 basically go is hard as you can, while the low intensity intervals help you to recover and prepare for the next round. But even if you know all this, you still don't know how to design the right hit workout. This is what we will do in this lesson. So how intense should your high intensity interval to be? In theory, you need to reach between 80 to 100% of your vo two max during your high intensity intervals to see optimal Rozelle's with hit training. No, what is vo two? Max, your body's VO two. Max is a measurement of the maximum volume of oxygen that it can use, and it's a major factor in determining your endurance level. The problem is, none of us will be able to measure our view to mix while exercising normal fitness watches . Don't do this, and obviously you don't have a lab at your local gym, so what do we do? Instead, we use a different metric that is more easily measured. An estimated called V max be mixed 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 your hit workout, you need to do two things. First. Your goal is to reach and sustain your ReMax 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. So obviously this means hard work. Think sprinting, not jogging. Next. You want to repeatedly achieve and sustain. This V makes level of exertion doing your head workouts. This is important because the total amount of time you spend in the mix will determine the overall effectiveness of your hit workout. Basically, it workout that told a minute of movement at the max level, is going to be less effective. That one that that accumulates 10 minutes. Great. With this in mind, let's no design the perfect Hit workout. There are five things you should consider when building your hip rooty. This means looking at the type of cardio to do the length of the workouts, the frequency of the workhouse, veneration and intensity off the high intensity intervals and the duration and intensity of the low intensity intervals. First, the best types of cardio for hit. In general, the hit principle can be applied to any type of cardio, so you would want to choose one that you prefer the most. Do you like biking over sprinting, then do that same if you prefer swimming over biking. But there are a few things you need to keep in mind when you do strength training. If you also live weights, you want to make sure the cardio you choose mimics the movements used and muscle building exercises like the squad or Barbara row, for example. Here the best choices are biking and rowing, which research shows to have no negative effects on your ability to gain strength and size when also doing weightlifting. Now, of course, if you hate biking or rowing, go ahead and try other forms instead. As long as you follow the hit principal and alternate between high and low intensity intervals. While also keeping the overall cardio to a minimum, you will be fine. Next. How intense should your high intensity intervals be unlike with weight training? The goal of hit is not to go slow and hard, but to go fast and heart. That means that if you're using a machine like a bike or roar, you don't want the resistance to be extremely high. This is more of a speed than a strength exercise. This also means the primary difference between high and low intensity intervals will be your speed and not the resistance weight used. Now we know that the key factor that determines the effectiveness of a hit workout is the total minutes spent at the max. If you don't spend enough time at this level, you won't see optimal results to achieve maximum time and V mix. You want to reach this level of exertion as quickly as possible, so don't build up to it. Instead, give everything you've got right out of the gate. No. What about Interval Lee? You want to reach about 50 to 60% of your team max, which describes the amount of time you can move at your ReMax speed before having to stop. Let me give you an example. If you can bike at V makes for two minutes before being exhausted, your team X is exactly two minutes. Half of that is one minute, which should be the length of your high intensity interval. If you are new to hit, you can either test your team next with a stopwatch or simply start with 32nd high intensity periods. Now what about the rest piers? How long should those be? 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. This may sound like a lot, but keep in mind that your rest appeared should be active recovery where you keep moving, just not as fast. Studies have shown that active, not passive recovery is advantageous for reaching BMX during the high intensity periods and also better for overall energy expenditure. The last important questions, then, are How long should your overall hit workout speed and how often should you train first? Overall workout time? The great thing about hit is you get a lot out of your workout time. There is simply no more effective form of cardio for fat loss. This comes with a problem, though, which is that hit can be quite stressful on the body, so you don't want to overdo it first. To get your blood flowing, you want to start a workout with 2 to 3 minutes of low intensity warm. Next you do 15 to 30 minutes of hit and finally 2 to 3 minutes of warm down. That's it. If you want, you can be done in under 20 minutes. Now the total amount of hit you should do per week depends on your goals and what other types of exercise you're doing. If you're looking to lose fat quickly, you don't need to do more than 4 to 7 hours of exercise per week, and ideally, you do more resistance training than cardio, which I will talk about in a bit. A good split for beginners would be to do three hours of weightlifting and maybe 45 minutes to one hour off hit cardio per week, which translates to about to hit workouts per week. 41. 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. 42. The fundamentals of resistance training: now that we covered aerobic fitness. Let's talk about muscular fitness. Muscular fitness will not only help you with sports performance by simply being stronger. It also has the nice side effect that you look better visually, since most people prefer muscle over fat. As I mentioned before, muscular fitness is best trained through resistance training, which can be done using weights, machines or your own body weight. In the following I will refer to both weights and machines is weight training and body weight exercises as well body weight training. So as beginner, you're faced with these two options and have to juice. Do you do on leeway training? Do you do on Lee body weight training, or maybe a combination of the two? Not only that, but once you've decided, you must also choose the right exercises for your workout. All of this can be confusing, so to help you out, I will know talk about the advantages and disadvantages off weight training versus body weight training and which exercises are best for building muscle and improving muscular fitness 43. Weight 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 44. Bodyweight training fundamentals: the advantages off body weight workouts of away training are many. It's more convenient and flexible because you can train wherever and whenever you want. It doesn't cost any money because you don't need a gym membership, and you also don't need to worry about other people using the machines you need. Despite all the benefits, however, there is one very important drawback. Off body weight exercises. If you're looking to build as much muscle and strength as quickly as possible, they're not the best choice. Why. This is because of a principle called progressive overload. Simply put, progressive overload means that you increase the demands on your muscles over time in terms of bodybuilding and fitness. This concept usually refers to continually lifting more weight, but progress could also be achieved through more sets or reps. The human body is designed to save energy in order to survive, and it will only change if absolutely necessary. Assuming your goal is to build muscle and get stronger, the only way of accomplishing this is by creating an environment which forces your body too adept. Here's where body weight exercises are not the ideal choice, because muscle growth relies them constantly increasing the resistance on your body. You would think that simply doing more pushups or more pull ups would do the trick. However, the problem is that the more repetitions you do oven exercise, the more you trained for endurance. Instead of growth with weight training exercises, you would simply increase the weight. But with body weight exercises, we have to find a way to increase resistance without simply doing more reps. So the trick when training with your body weight is doing one or both of these things first . Adding weight to your body using a vest or a weight belt, and second progress to a more difficult exercise. I explained both concepts in more detail in the muscle building formula. 45. Muscle building formula: okay, in this segment, I'm gonna teach you everything you need to know about the science behind building muscle and strength. Even though the process itself is very straightforward and logical, there's a lot of misunderstanding about it. This is mostly due to contradictory information found on the Internet or bad advice given by people that simply don't know what they're talking about. In my experience, the easiest way to explain how to get your body to build more muscle. It's by using the muscle building formula. It's super simple, yet still contains everything you need to know. As you can see, the formula consists only of three different variables that will determine your success whenever you want to force your body to build more muscle than you currently have, you'll have to do three things. First, there's the obvious training aspect. You don't stress your muscles. They won't have to adapt, meaning that won't have to grow. Then there's the dietary aspect. You need to provide your body with enough calories. So has the tools to build more muscle tissue and last but not least, something many, many people forget. You have to give your body time to rest Otherwise, it will not be able to recover from increased stress placed on the muscles while training. Let us take a look at each of these aspects in detail when creating on workout and coming up with the right exercises. We need to keep in mind that our end goal is to build more overall muscle. There are some exercises better suited for this purpose than others. They're called compound exercises or compound movements. Instead of targeting just one muscle, compound movements work several muscles at once by utilizing multiple joints when doing the exercise. The novel push up, for example, which is one of the more traditional compound movements, works not only your chest but also your triceps your back in your abs. When doing these exercises, it's important that you know how to probably perform them otherwise, will not only build less muscle but also risk joint problems and injuries. But don't worry. In part two of this program, I'll show you exactly how to do all the exercises you need in a good workout. No, once he got all the basics down, which I'll teach him far too, there's another important concept that many people forget about It's called the concept of progressive overload, which basically says that in order to build more and more muscle over longer periods of time, you will need to increase the stress placed on them for someone who trains at a gym. This is pretty simple because there's always more weight you can have to the bar, however, if we want to work out at home, but minimal equipment and only or bodies will have to come up with a different strategy. What most beginners do here is that they simply increase the number of reps they do every set. After a while, they'll have become better and better and be able to do, let's say, 50 push ups without taking a break. But wonder why they haven't put up a smudge muscle as they had expected. The science behind this phenomenon is pretty simple. When increasing the number of reps beyond a certain point, which is around 15 you'll train your muscles more and more and endurance and less and less and strength endurance training itself isn't bad, of course, but when wanting to build more muscle strength training as a lot more efficient, just look at sprinters that run 100 meter dash versus marathon runners that run 42 kilometers. The 1st 1 is a lot more muscular, while the 2nd 1 is skinnier and more lean. You might be asking yourself if I shouldn't be doing more than 15 or let's say 20 reps percent. How can I increase the stress on my muscles since you can just add weight to the bar because you're not using one? What you have to do is progress to a harder variation of an exercise you're already doing. For example, many beginners start by doing me push ups because the normal push it is a little too difficult for them. So what you should be doing is, once you hit the point where you can do 15 to 20 knee push ups, go to the normal push up. Then, once you hit the point where it can do 15 to 20 normal push ups, do the pipe push up, which is a variation of the normal push up that I'll show you, which is a little more difficult. There are variations for pretty much every exercise in this program, so don't worry about becoming too strong for it. No once you have mastered all the variations of the exercises that I'll show you. There are a few ways that you can still increase the resistance and make them more difficult. One simple trick, for example, is to take a backpack and simply loaded up with bottles of water or heavy books. You'll then be doing the same exercises before, but with an increased overall body weight, forcing your muscles too adept again and grow. Okay, let's quickly talk about cardio before going to the nutrition part of the muscle building formula. What role cardio will play a workout really depends on your goals. I, for example, I'm not a big friend of cardio because they're really fast metabolism. This means that even when I said around all day, my body will burn a lot of calories before starting to work out. I was a really skinny guy. My main concern was to pack on size. I remember eating big amounts of food and had I've been doing a lot of cardio. Then I would have had to eat even more. If this applies to you as well, then you should really live in your cardio at first, because remember the purpose of cardio is to burn calories, which is only helpful when you're trying to lose weight and not when you're trying to build muscle. While it is possible for beginners to do both at the same time, we focus on that. The next lesson. The weight loss formula. For now, just keep in mind that when you want to build muscle less calories, burned is actually a good thing. That doesn't mean, of course, you shouldn't be doing any cardio at all. It's a great way to train your heart and loves, and it will help raise your overall fitness level. This brings me to the second part of the muscle building formula. Nowadays, many people think of calories as evil things that need to be avoided. But in fact, when wanting to build muscle, there's almost nothing more important than a caloric surplus. Imagine you have a house and you want to expand it. You wanna build another floor on top? What do you need? Extra bricks when building muscle calories, are your bricks. They measure the energy stored in our food. Without this energy, your body will not be able to grow more muscle tissue, which in turn renders your exercise pretty much pointless. This might come as a surprise to you. I know that many people think they should always be eating less calories. They think that eating more will only make them fete, and they're usually afraid of going into caloric surplus. This is where good versus bad calories come into play. In theory, you could only pizza and ice cream, and you would quickly reach your caloric surplus. Obviously, this is not what is meant when talking about taken in in healthy calories. You really need to make sure toe what's your proteins, fats and carbohydrates and make sure to not get them from sources such as past food. But don't worry. We'll talk about this more in the nutrition part of this program. Besides your workout and diet, recovery is the third main factor on your road to muscle glory. What you need to know is that the exercise itself works only as a trigger for muscle growth . During your training, you overload the muscles and break down muscle fibers. If you provide your body with the right nutrition and enough time to recover, they will grow back larger in order to withstand higher workloads in the future. Keep in mind that muscles don't grow while you're train, but afterwards the body build stronger muscle fibers only when it has time to recover and this stunt for the most part, while we sleep, you should be getting at least 7 to 9 hours of uninterrupted sleep per night. Anything below seven hours, and he will sacrifice possible muscle gains and even your health in general. If you found yourself under lot of stress or simply can't sleep that bone, try taking regular naps throughout the day. There are also other ways to maximize your recovery ability, like meditating massages or even prescription drugs. However, they can Onley enhance your arrest and should never substitute a good night of sleep. 46. Bodyweight workout program: Okay, So now that we have gone over the necessary theory behind building muscle and good dieting , let's take a look at the actual work out you'll be doing. The great thing about body weight workouts is that they require no equipment except maybe the optional pullup bar, which means that you can do them anywhere anytime, not only at home, but also when you're traveling and you don't want to sign up For Jim to recap what we have learned so far, let's quickly take a look at the muscle building formula. You know that in order to build muscle, you need to train. Provide your body with enough Engy, slash calories and rest. Within this equation, your training X as the trigger that signals your body to grow muscle. When working out, you put your body in an environment that it's not used to. When following the right workout plan, your body will want to adapt to this new environment by building more muscle. Our bodies are designed to do this because the ability to adapt to changing environments is what has kept our species the life throughout history. Now, when you want to continue to build muscle over longer periods of time, you need to keep forcing your body to adapt to new stress levels. This is done through progressive overload, which translates to increasing the tension placed on your muscles over time. In body weight exercise, where you can just add weight to the bar. You apply progressive overload by starting out with a simple exercise and then gradually switching to a more difficult variation of that exercise. For example, if you start out by doing knee push ups, let's say you can do eight knee push ups and first you want to focus on increasing your repetitions. Throughout the next workouts, you tried toe always to a few more reps each set. This will already force the muscle to grow. However, the effect diminishes, the higher you go on rep count. So once you reach a certain number of repetitions around 15 to 20 you switch to normal push ups. Since they were more difficult than knee push ups, your rep count will drop. How much depends on the exercise. Sometimes you'll be able to do almost as many as before, and sometimes you can't even do half now that you're doing normal push ups, The next step is again focusing on bringing up your rep count to 15 20 reps before you change to a more difficult variation. For example, the one handed push up or normal push ups with weights on your back. Now that we have done the short recap, let's take a look at the actual work out. You will be doing a good beginning. Workout needs to be designed to follow the rules of muscle building while giving you the opportunity to progress. Over time, I advise you to follow an upper lower body workout. Split training four days a week. This might seem like a lot, but keep in mind that each workout shouldn't take longer than 30 to 40 minutes. That's 2.5 hours per week, which is really nothing. If you think about how much time we spend in front of the computer or TV every day, the first and third workout date will consist often upper body workout routine. Depending on your strength level, you start by doing three sets of pushups or three sets of knee pushups, followed by three sets of pipe push ups. If you can't do the pipe, push up put your hands on an elevated surface. This makes the exercise a lot easier. Next you do three sets of bench dips, which is a great way to train your triceps. This is followed by three sets of chin ups. Most beginners have problems with the normal China, so you might want to start with the underhand grip body row. Instead, you finished work out by doing three sets of Superman's. Please watch the exercise videos to make sure you use correct form at all times. The second and the fourth workout day consists of a lower body workout routine. Start by doing four sets of squads full of by three sets of lunges. Next to do three sets of the Glute Bridge and two sets off crunches, followed by two sets of twisting crunches. You finished the workout by doing two sets of the air bike again. Please watch the exercise videos to make sure you use correct form. Here's some things to keep in mind during the workout. I want you to do all sets one rep short of failure. This is where the sweets but lies between going all out and not placing enough tension on the muscle to trigger growth. If you train to failure on all sets, you risked losing strength for the following exercises. That means you don't have to go all out, but you should come close. Finding this point can be a little tricky, but it becomes easier as you work out more often in terms of rest. I want you to take a 1 to 2 minute break between sets and 2 to 3 between exercises. As a rule of thumb, the heavier the exercise belong. You should rest in between sets before lighter exercises like the ones targeting your abs or super mans. One minute should be enough. We have already covered the optimal method of progression before, but here's an example of what it would look like a polite to this workout. Start with an exercise that you feel comfortable with in which you condole with perfect form. Once you can do 20 reps on all sets of an exercise switch to a more difficult variation. If you feel that 20 reps is a little too high, you can also try switching at 15 ribs. Now, over the course of the next few workouts, focus on bringing up your rep. Count to 20 again before switching to a more difficult variation in the case of the upper body routine. Let's suppose you start by doing push ups and canoe 20 of them on each set to progress. You either advanced the one handed push up or do the exercise wearing a backpack with a few water bottles inside. The same principle applies to the pipe. Push up once you can do 20 of them on each set. Increased difficulty. By putting your feet on an elevated surface instead of the floor, you will really feel the difference in your shoulders. In the case of bench dips, you know when to do the normal depths instead, which you can do between two chairs. Or try to find a park or playground with parallel bars. If you want to advance from chin ups, try the pull ups instead. The wider grip will make the exercise and were difficult. As for Super Mints, in theory, you could add some weight to your feet or hands, but you can also leave everything, as is because in this work out there, meant as a finishing exercise where progression is not the focus variations for the lower body routine are basically the same. Instead of the normal squat, you know, do pistol squats, which are done on one foot or weighted, squats again with a backpack. In the case of lunges, I also recommend wearing a neck pick, but there are literally dozens off lunges variations to be found online. As for the Blue Bridge, you increased tension by using just one leg at a time. Now, instead of the crunch and twisting crunch, you can try hanging leg raises in hanging oblique leg raises, which are both done hanging from a pull up bar. And just like the Super man's, I would stay with the normal air bike as a finishing exercise. 47. Push up: push ups. Target your chest, triceps shoulders and core there one of the most efficient body weight movements you condone. Ooh and should be included in everybody. Weight workout program. Lie on the floor, face down and place your hands slightly wider than shoulder with while holding your torso up at arm's length. As you inhale, lower yourself downward while keeping your body straight until your chest almost touches the floor. Now breathe out and push your upper body back up to the initial position while squeezing your chest. Posit the contractor position, then lower yourself downward again. Repeat for as many repetitions is needed. Many beginners have difficulties during the regular push up. In that case, I recommend doing knee push ups. You cross your ankles and have your feet in the air. Knee push ups are performed in the same manner as the standard push up, except that you on your knees instead of your feet 48. 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. 49. Lunges: next to the squad. Lenders are the best exercise to get stronger and more muscular legs. They target pretty much all the elect muscles, including your quads, glutes, hamstrings and cafs. Stand with your feet shoulder width apart in your hands on your hips while inhaling, stepped with one leg forward and flex the knees to drop your hips. Keep your back straight and your front knee above the front foot while exhaling, extend the knees and drive through the heel of your lead foot to raise yourself back up. Step forward and repeat the exercise on the upside leg. A long lunch works your glutes while a short lunch targets the quads. Make sure that you elite Ni points in the same direction as your lead foot throughout the exercise. For less intensity, try split squats. You also do the lunch movement, but your body remains in the same place 50. Pull Up: the pullup is probably the best body weight back exercise out there. It will primarily target your let's while also working your biceps and shoulders. You will need a pullup bar, but they can be bought cheaply on the Internet or at any store that carries sporting goods . Using a grip that is a little wider than shoulder with you want to grab the pullup bar with your palms facing forward with your arms extended and holding the bar. Bring regular torso around 30 degrees and stick your chest out while exhaling. Pull up your body until your chin is above the bar by drawing the upper arms and the shoulders down and back. The polling is done primarily with your back muscles rather than your biceps possible moment and then return to the original position during the motion. Your forms should not move as they only hold the bar. If you don't have enough strength to perform this exercise as a spotter toe, hold your legs or start with the slightly easier chin up first 51. Weight 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 52. Workout Plan: Now that you know the science behind building muscle, let's talk about the actual work out. If you search for a beginner workout on, Google will get millions of hits and thousands of workout plans. The amount of different routines makes it difficult for beginners to pick the right one, because oftentimes they themselves don't know what they're looking for. So what exactly should the ideal beginner workout plan look like? If you remember the muscle building formula, which consists of training, eating enough calories and giving your body time to recover? You know that training on Lee X as a trigger. It signals your body that the environment has changed and that muscle growth is necessary. With this in mind, there are a few things to consider when designing a workout plan. Obviously, you want to choose those exercises that are most effective for building muscle. This also includes asking yourself if you should train with free weights or machines, then you have to define how many sets for exercise you do and how many repetitions percent . As you will see in the minute. There have been studies done on the ideal rep arrange, unless you need to know how long a workout should last and how often you need to train per week. So what are the answers to all of these questions? In regards to exercise choice, three weighed compound exercises are definitely the way to go. As I explained before compound exercises activates several muscles at once, which helps you live more overall weight, which in turn leads to more overall muscle growth. Training with free weights, preferably barbells, will also force you to develop the small stabilizer muscles that help balance the weight. Unfortunately, this effect is lost when using machines when it comes to the number of reps. In most cases, you should not go above 12. The reason for this being that once you go into a higher rep range, you start training for endurance rather than strength. The problem is that endurance training won't trigger nearly as much muscle growth a strength training will, so you would always be in a sub optimal workout environment. Now, even though I don't recommend going a lot higher than 12 repetitions in any workout that uses weights as a beginner, I advise you to train with an 8 to 10 rips during your first month and even lower after that. This is because studies have shown that in the case of compound exercises, it is best to use higher weight loads and lower rep ranges. As for sense, you should do around 3 to 4 per exercise, especially as a beginner. You don't want to go crazy and do dozens of sets simply because your body is not used to the increased stress level. If you put all this together and follow the workout plan, I'm about to show you your exercise time will be around 60 minutes, which lies within the optimal time window. Okay, now to the workout routine. As a beginner, you should train three times a week, alternating between two full body workouts. I recommend leaving one day of rest between each workout. So in this case, you would start on Monday with the first full body workout, then rest on Tuesday and do the second full body workout on Wednesday. Thursday is off, and Friday you would do the first work out again the following week. You keep alternating and therefore start with the second workout and then continuous before , in the first workout. I want you to start with three sets off barbell squats each 8 to 10 reps. Then three sets of the bench press. Also 8 to 10 rips and then three sets of bend over bar bell rope again, 8 to 10 ribs. The second workout consists of three sets of dead lifting, then three sets of either pull ups or let pull downs and three sets of the military press between sets. You want to rest 2.5 to 3.5 minutes. I personally like to go with 3.5 minutes, especially on the heavy exercises like squats and dead lifts, because the extra few seconds really make a difference for my strength. Between exercise, you should rest three minutes. Now, in case these two workouts of only three exercises each don't seem like enough to you. Keep in mind that all the exercises are heavy compound lifts that usually involves a lot of weight. Start with the weight that is light enough so you can perform the exercise with perfect form, but heavy enough so you can do more than 10 reps. If you make sure to go one rep short of failure on each set, This workout will do exactly what it's designed to do. Build a solid base of strength and muscle during the first month. You should really focus on form and learn not to jerk or bounce the weight. This will already set you apart from the majority of beginners who often times use horrible form. Once you've gotten used to the correct movements, which usually takes around four weeks, you want to make a few changes to the workout. While keeping the exercises the same. You want to lower the REV range to 6 to 8 reps. This is especially important for the four major lifts, which are a squat bench, press, dead lift and military press lowering. The rev range for the other two exercises can be done but isn't as important to compensate for the lower rep arrange. You will now use a higher weight that allows you to do eight reps, but no more than that. What this will do is put you in the 80 to 85% range of your one rep maximum. This range would not only build strength a lot faster than others, it is also great for beginners to apply progressive overload and trigger maximum muscle growth. If, for any reason you feel like the routine is too short or too easy after this change, you can add 1/4 set to some exercises or even an isolation exercise, which should be done at the end of the work out. This is entirely optional because if you lift heavy on the main exercises, they will be enough to build muscle by themselves. If you do choose to end an isolation exercise, go with the bison exercise for work on one and to try some exercise for work out to. 53. 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 . 54. Bench press: the bench press is one of the most famous, if not the most famous, exercise out there. It's a full body compound exercise that primarily works your chest, shoulders and triceps. When done right, it's the most effective movement to gain upper body strength and muscle. Because it's the upper body exercise, you'll lift most weight on and thus create the greatest amount of tension with your ice under the bar. Lie on the bench, lift your chest and squeeze your shoulder blades. Your feet should be flat on the floor now. Place each pinky on the ring marks of the bar. Your grip should be a little wider than shoulder with, and you want to hold the bar in the base of your palm with straight wrists. This moment the bar by straightening your arms and move it over your shoulders as you keep your elbows locked while inhaling lower to your chest. Your elbow should be at a 75 degree angle. During this motion, your forearms should remain vertical while exhaling pressed the bar upward until your arms are extended. The proper form is pressing the bar in a diagonal line from shoulders to chest and back up . This increases the distance but prevents shoulder impingement. Repeat for the recommended amount of repetitions and then redirect the bar. Never bounced the bar off your chest, and you should always be in control of the weight. Please don't bench press using the suicide grip or the thumb less. Grip the Barbican slip out of your hands and drop on your chest. 55. Squats: 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. 56. Deadlift: The dead lift is a great compound exercise that hits the lower back hamstrings, glutes, traps, legs and forearms. So pretty much your entire body. Mastering it is an amazing feeling, but you want to make sure to do the dental of correctly to what injuries and back problems set up the barbell with an appropriate wait. Don't live too heavy. If you have no experience with this exercise, as it can be dangerous, step towards the bar and grasp it with an overhand grip. Your hands should be just outside your legs so about shoulder width apart. Some people have trouble holding onto the bar with this grip. If this is the case, you can also use the mixed rib, meaning one palm facing up and one palm facing down while exhaling, Push with your legs and get your torso to the upright position at the top. Stick your chest out and pull your shoulders back while inhaling returned to the initial position by bending at the knees and leaning the tour So forward at the waist. Please make sure to keep your back straight at all times. Lower backgrounding or excess arching puts your spine at risk of serious injury. Also, don't look up while dead. Lifting Bringing your head bag creates on one intention in your neck. 57. Military Press: the military press is a classic exercises that body builders have been doing for decades. Not only does the lift build strong and muscular shoulders and also complements the bench press by standing up during the exercise, you additionally, strengthen your core and back. Place the barbell on his quarterback that is about chest high. Grab it using an overhand grip that is wider than shoulder with slightly. Bend the knees and lift the barbell up, keeping it laying on your chest. Take a few steps back on. Position your feet shoulder width apart from each other while exhaling, Lift the bar up over your head by looking your arms. Hold at about shoulder level and slightly in front of your head. While inhaling, lower the bar down to your collarbone. Slowly. Make sure to keep your entire core stabilized throughout the motion. This will really train your abs and lower back. The behind the neck variation of this exercise is not recommended for beginners, as it's a lot more difficult to handle the weight that way. 58. Barbell Row: the barbell row is for the back. What the bench presses for the chest. It will work your let's and trips, making a great for upper back development. I personally love doing this exercise because after a few weeks you will already notice how big your bag is becoming. You can do this. Exercise both with an over and with an underhand grip. I will now show you the overhand version of the lift. Hold the bar bell with your palms facing down and bend your knees slightly while keeping the back straight. Bring your torso forward likes an upper body should create 100 220 degree angle with your back almost parallel to the floor while exhaling, pull up the bar bell. Make sure to keep your torso stationery and squeeze your back muscles at the top while inhaling lower the bar bell back to the starting position. Don't look in the mirror when doing this exercise. Bringing back your head would create a lot of tension in your neck. Your lower back gets rounded due to tight hamstrings. Either try bending your knees more or don't position The torso is low 59. Pull Up: the pullup is probably the best body weight back exercise out there. It will primarily target your let's while also working your biceps and shoulders. You will need a pullup bar, but they can be bought cheaply on the Internet or at any store that carries sporting goods . Using a grip that is a little wider than shoulder with you want to grab the pullup bar with your palms facing forward with your arms extended and holding the bar. Bring regular torso around 30 degrees and stick your chest out while exhaling. Pull up your body until your chin is above the bar by drawing the upper arms and the shoulders down and back. The polling is done primarily with your back muscles rather than your biceps possible moment and then return to the original position during the motion. Your forms should not move as they only hold the bar. If you don't have enough strength to perform this exercise as a spotter toe, hold your legs or start with the slightly easier chin up first 60. Flexibility Introduction: 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 61. 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. 62. 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 63. 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. 64. The right warm up: a proper warm up will lower your risk of injury increased performance by preparing your body for the increased stress levels and overall help you reach your fitness goals faster. Most trainees understand the importance of warming up, but dont 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 in general. The harder you train a certain muscle, the more you have to warming up before hitting it with full resistance. This is why a warm up for a cardio session will look a lot different from a warm up for lifting weights. In fact, the dynamic stretching routine I showed you is a great warm up routine for any type of cardio and body weight workouts here. The resistance you put on one muscle group is fairly low, and most exercises are compound, so you aren't isolating specific muscles Now what if you want to warm up for weight training session, then the best way to prepare your muscles, joints and central nervous system for heavy lifting is by doing a specific pre exercise warm up routine. You might also want to do a few dynamic stretching exercise to get your blood pumping, but make sure to follow the routine. I'm about to show you toe warm up before the first exercise of a given muscle group that will be trained in your workout. So here's the warm up sequence. In your first warm upset, you do eight reps with just the bar. Or if you're using a machine than with a very lightweight and your second warm upset, you do five reps with 50% of your first working set, and in the third set you do three reps with 70% of your first working set. As you can see, we're coming closer and closer to your first working said while also decreasing the number of reps were doing this warm up routine perfectly prepares your body for the workout without fatiguing yourself but a pleading of glycogen stores. It helps to get ready physically and mentally for your first working said, while also decreasing the risk of injury. Now, as you can see, I also put 1/4 set and brackets, but beginners usually don't need this fourth warm upset on Lee. If you're lifting very, very heavy weights and you need one more set to really come close to your first working set 65. Bringing everything together : Okay, Now that you know the fundamentals of effective cardio body weight training and weight training, how do you put everything together? It might seem that with all this information and all these exercises, it would be impossible to cram everything into one week. But don't worry. This is actually a lot easier than you think. Let's now look at what an ideal weekly routine would look like. Now. This set up is ideal for general health purposes and will be more than enough to build muscle and lose weight. But depending on how much time you have during the week, this can be a pretty packed schedule. So if you don't want to work out every day, I recommend you reduce the cardio workouts and do some working instead. So in this case, you would still do resistance training three times a week, but cardio only once and maybe some light walking on the weekend. Also keep in mind that the days are not fixed, so if you prefer to train on the weekend and maybe take Monday and Tuesday off, that's fine as well 66. Mindset introduction: Improving your fitness always also means improving your mental health. An important step towards doing this is building a strong line set that will carry you through the ups and downs of your journey while constantly providing motivation to keep going. So in this third part of my course, I will teach you everything you need to know about how to set the right goals, how to stay motivated and how eventually reach them. Many people call this the interrogator fitness, and it is just a important if not more important as everything we've card so far. Having a strong minds that can literally be life changing. The true battles we face in life are always against ourselves and not against others. And if you know how your mind and therefore your body works, you can achieve a lot. Interestingly, I found that building healthy fitness habits and learning to stick to them translates to other parts of your life. You not only become were healthy but also more organized, more calm and more productive. As you can see, working towards adapting and empowering mindset, housing put more success on automatic in life 67. 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. 68. The modern problems: temptations aren't just short thoughts about that piece of pizza, their actual physiological changes happening in your brain. Once you catch side of that pizza, dopamine will be released by your brain, and you will focus much of your attention towards it. Dopamine is released when your brain one so trigger action. It tells you that you have to eat this piece of pizza now. Otherwise you will suffer the consequences. Of course, the real consequence will be you feeling bad about breaking your diet. But if we think about how humans brains develop, it all makes sense. Thousands of years ago, this appetite was vital for survival. After going without food for multiple days, you had the opportunity to binge eat. You better do so. Otherwise you could actually die in the developed world. These days are fortunately over, but our instincts stayed with us. This is problematic in today's modern world, where we're constantly bombarded with information and stimuli to get us to act by this, eat that go there. Advertising always keeps us wanting more and of course, food companies know how to create effective ads to trigger dopamine. Basically, what we're always told is that Hey, look, here's a reward in this crazy environment. It does take a rather dramatic shift in behaviour to escape from these trips. If you want to succeed in this environment, you have to learn how to distinguish between the false, distracting and addicting rewards and your true golds that bring meaning to your life. 69. 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. 70. Setting SMART goals: in the last few lessons. I taught you everything you need to know in order to build a great physique on the physical level. Let's no look at the mental level. I will show you how to stay highly motivated through smart goal setting and how to reach those goals with a good action plan. Let's first talk about a phenomenon I call the 10 week motivation. Most beginners start of their first few weeks. Highly motivated, they really want to change something in their lives and stick to the workout regiment and new diet. However, this also creates a lot of expectations. And when, after 10 weeks they don't see any noticeable results, many will start missing workouts and pay less attention to what they're eating. Then a few weeks later, usually after three months, many will quit altogether and just go back to their old lifestyle. Now, don't worry. With this program, you will see results that I can promise you there is something else you need to make sure of, though in order to stay on track, you have to set clear goals. If you don't know where it going, how can you ever know if you got there because the goal setting process is so important. In order to stay motivated will go through it step by step, and I will teach you everything you need to know about it. Okay, so the first important thing when setting goals is to make them smart. You probably already know this concept, but let me go through it very quickly. The smart formula forces you to make your goals specific, measurable, attainable, realistic and timely specific means that you have a much greater chance of accomplishing specific all than a general one. At this stage, it is important that you translate your general thoughts of what you want to accomplish into something more detailed. For example, if you want to live a healthier lifestyle, what does that mean? Do you want to exercise more? You want to lose weight, build muscle? All of that should be part of your goal setting. The next step is to make your golds measurable. This means establishing a criteria for success. For example, how many extra pounds do you want to lose or how many pushups do you want to be able to do ? Try to put your goals into concrete numbers that will make it easier to track your progress afterwards when coming up with measurable goals. There's also important to make them attainable. That means you should choose goals that can actually be achieved now. This part is a little tricky because on the one hand you should choose more abstract big goals that will really motivate you. And on the other hand, you should make smaller milestones, for example, on a weekly basis to keep you on track and remind you that you are making progress. The R and Smart tells you to make relevant goals. This means answering the question of why you're doing all of this. Some people trained to look better. Others want to be more healthy. There really is no right or wrong reason. You just have to make sure to know yours, and lastly, you should make your goals timely. This means choosing a timeframe and defining a deadline. As for the time frame, I advise you to choose a big goal for the long term and smaller milestones for the short term. Now, once you've come up with golds and milestones that really motivate you, that really tell you why you're doing all of this. Try to put them into writing, take a sheet of paper and write down your smart goals. Once you've done that, share them with your friends and family. This will make you accountable not only to yourself but also to others. This can really be a great motivator and create some positive pressure. Next, you want to create an action plan. This means taking your big goals and breaking them down and smaller individual golds. When you write them down on the calendar leading up to your big Ole, you'll also need to specify what exactly you have to do in order to accomplish them. Once you've created this timeline, take a good look at it and commit to it. Tell yourself that this is what you want and that you will achieve it over the course of the next few weeks. You should track your progress and always check if you're completing those smaller milestones. If at one point your goals should turn out to be too easy or too difficult, you can change them. But ask yourself if this is really what you want, because it might mess up your entire action plan 71. More tips to stay motivated: now that you know how to set smart goals and come up with an action plan, your three more tips that help me stay motivated over the years first advised to get a workout partner and meet somewhere to do your exercises together. A good workout buddy can make a huge difference as time goes on those days that you would have stayed at home because he didn't feel like exercising. You'll not only be accountable to yourself, but also to him, and he'll get you to come anyways and push you to give it your best. Another great trick is to put your money where your mouth is. What I mean by that is to create a monetary incentive to reach your goal. This could be a bet with a friend over whether or not you'll lose that extra £5 in the next few weeks, where you could invest in some fancy exercise equipment that you'll put in your bedroom and that will remind you of your fitness school every time you go to sleep. And every time you wake up the next morning, one less thing to remember where all human and setbacks that will happen, you won't reach every single goal you have set for yourself. And this is not the end of the world. When you see that you're falling behind on your goals, don't freak out about it and simply accept it. Research has shown that this is the best way to avoid the so called What the hell effect where people tell themselves, Oh, I've already messed up. So what the hell, I could mess up some war. This is not what you want. The best way to face setbacks is to simply cut your losses, get back on track and move on. 72. Steps to long term improvements: long term results require long term changes. I'm not a big fan off short fat diets that you follow for a week and then go back to eating like you did before. Instead, it's more effective to think about your new diet and exercise regimen as a plan for life. Now, don't be intimidated. This doesn't mean you will eat the same foods for the rest of your life without ever being able to eat junk food again. And it also doesn't mean that you will have to do the same work out for the rest of your life. Far from it. It just means that your favor small but long term changes over drastic short term changes that don't last. So here, five steps to creating these lasting changes and making long term improvements. Implementing these will help you create a complete health and fitness mindset. First, make sustainable changes. I already touched on this, but I want to explain it a little further, and it changes You make have to be sustainable. This means they can't be severely restricting or extreme In my fat loss course, for example, I never recommend a calorie deficit larger than 20% If you were to cut your calories and half today, you will definitely lose more weight. But you would also burn out within a matter of weeks and almost inevitably hate your diet to reach your goals. You want to find ways of eating and exercising that are effective and that are compatible with your lifestyle. The best diet is still the one that you follow, and setting unrealistic goals will just hurt you. I, for example, love chocolate. So in my diet plan, even when I'm dieting for weight loss, I always include a certain amount of calories that reserved for sneakers or a Kit Kat. It's not a lot, but it keeps me sane and happy with my diet. Second, a few small changes school long way research shows that trying to make too many changes at once is one of the main reasons why people fail at implementing good eating and exercise habits. So instead of redesigning your entire diet all at once and trying crazy diet schemes, you want to begin by making only a few small changes. Seeing how small changes lead to results will motivate you to keep going and to tackle bigger tests in the future. They add up to big results, and these successes make it easier for you to increase your efforts. Some of my students start by only doing a few pushups a day and eating a few more vegetables and fruits while cutting down on candy. Nothing big, but you'd be amazed at how much better they feel and look after to the three months. Three. Focus on process rather than results. Obviously, we all want to see results fast. This is normal, and if you stick to what this course teaches, you will see them. But especially, beginners are often eager to see results within weeks or even days. Do not lose motivation. Early on, I recommend you focus on the process rather than results. At first, doing this will keep you moving forward, and you will actually get satisfaction out of following the processes. One of the biggest realizations I had was that you can be happy while you're getting fit instead of waiting until you have reached your long term goal poor, accept responsibility and take control of your life. No more excuses. You cannot blame other people and circumstances for your health and physical condition, playing the victim has never worked as a strategy for improvements off course. At some point, we might all make excuses, even Vallat once. But keep in mind that you and only you, are responsible for its success. You have to make your fitness a priority, and once you do, you will find the time needed for preparing healthy meals and working out. This is when you will see real progress. And lastly, know your wife. You know how you're going to get in shape, But what you must also be answering is why you want to get in shape. This reason needs to be something intrinsic that is based on personal satisfaction rather than satisfying others. Most people rely on extrinsic motivation, which haven't external reward. For example, you might want to impress your friends by looking better. Now this is a good starting point. But relying on extrinsic motivation to a sustainable long term is dangerous because if you don't receive the response you expected, you lose your motivation and quit. Having a solid white doesn't require an extensive invalidation. Because you are doing it for yourself is simply an effective intrinsic motivation would be simply taking control of your life and becoming a better person, not in the eyes of others, but by your standards. Three helpful questions to ask yourself when trying to figure out your wife are Why do I really want to improve my fitness? Why is health and fitness really desirable for me? And what are the consequences of me not doing it? 73. How to track your progress: tracking your diet. Success is vital to your motivation. I, for example, I'm a person that is driven by results. If I see them, I get even more motivated. But if I don't see them, then I lose motivation pretty quickly. Maybe you're the same, or maybe you're different. But either way it's very important that you watch your results. So you know, if you're still on the right track, the first thing you want to do is to weigh yourself regularly. This is pretty obvious, but how often should you weigh yourself? I personally weigh myself twice a week naked on an empty stomach in the morning. This has worked well for me, but if you feel that you need an even more accurate value than weigh yourself every morning upon waking and know the weekly average when comparing your weight from week to week on Lee , look at the averages and not the individual days. This will give you the most accurate result possible. The only drawback with this method, and the reason why I don't use it is because people tend to get obsessed with their weight when they weigh themselves every day. This is something you have to decide for yourself next. Don't rely too much on the mirror. I already talked about water retention and how it can change your appearance and weight. It can really make you look like a completely different person from one day to another. So don't pay too much attention here. But, of course, don't get me wrong. What counts in the end is not how much you wait, but how you feel and look. So, of course, over the long run, you should rely on the mirror. But a better strategy here is to take pictures, maybe once a week, and then compare them after a month or two. The third option is to take circumference measurements with a tape measure, maybe once a week, and then noting your measurements. The problem with this is that you will have to do it yourself rather than relying on a partner because you're the only person that will always be with you. Two different people measuring with the same tape will probably get slightly different results and mess up the averages. If you want to do this, I will link a video in the bonus lecture on how to take measurements correctly, so be sure to check that one out. Now. Another thing you contract are your subjective feelings off things like sleep quality, stress levels, hunger and fatigue. You can write thes once a week on a scale from 0 to 5. This is done to help you identify issues early and to solve them quickly. Here's an example. Sleep quality will affect training, performance as well as recovery and muscle retention went in a calorie deficit. Sleep quality also affects hunger and energy levels. So if you're hungry, your training has been less than optimal recently, and you see that your sleep quality has been poor then your sleep is probably the cause and cure of your problems. Another example would be stress. So if your weight hasn't been coming down in the last few weeks, but your stress levels are exceptionally high, then this might be something you want to look at. Maybe high cortisol levels are preventing you from losing more weight. Or maybe you just make too many changes to your diet at once. If you work out than another thing, you should trick. Are your lifts getting weaker? Doing a diet is normal, but it should happen slowly and Onley maybe a 10% if you see you strength plummeting than you probably crash dieting and should revise your calorie deficit. Now one more thing before we go on to the next lesson. Tracking your steps is a great way to keep a good overview of your diet. But sometimes all this data can be overwhelming for beginners. Striking Onley your weight will probably be enough if you run into problems. Also, track your subjective feelings in the way that I suggested before and if you work out than tracking your lifts is a must anyway. 74. Visualizing your ideal copy: the right mindset is always a big part of your motivation. There are several strategies out there that you can use to help boost motivation and visualizing how fabulous you look after losing weight is one of them. I personally, I'm always a bit skeptic about most kinds of positive thinking techniques, but there is actual research confirming its effectiveness. If you know how to do it correctly, you can use visualization to your advantage. First, here's what you shouldn't do. Don't only visualize yourself losing weight and looking fantastic. Research from the University of Pennsylvania has found that people who only fantasize about how great the future maybe are poorly equipped to handle the inevitable setbacks and give up at the first hurdle. So only imagining your ideal sales can undermine your motivation to lose weight. Now, with this in mind, what's the right way to visualize for weight loss? Actually, the most effective state of mind for achieving a goal is to be both optimistic about what it's possible, but also realistic about the setbacks that might occur. What you want to do is spend a few moments fantasizing about obtaining your goal weight and note the top two benefits that will come from it, then right afterwards, fantasize about the two biggest obstacles that may lie in the way of obtaining it. You always want to hold both the top benefit and the top setback in your mind as one idea, and then afterwards, to think of the second biggest benefit and set back in the same way. This sentence would be an example of the strategy. I'm going to look so good in that outfit when I lose weight. But when someone offers me a biscuit and work, I always struggled to say no. This strategy, called double think, got tested on a variety of gold types, and it always came out better than visualizing either. The advantages were the obstacles just in isolation. To put this into practice from now on, when you visualize the future, think about the benefits but also think about realistic obstacles that may prevent you from getting them. Realism isn't flashier entertaining, but it will give us the much needed long term motivation to lose weight 75. 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.