Chapter 1 – Strength & Hypertrophy: A Programming Guide
The very basics of strength/hypertrophy training and how to design an effective, research based weight training program.
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Fitness & Nutrition: A Beginner's Guide
This is an education focused, research based fitness guide that dives into the science behind major exercise/nutrition topics but is written to be easily understood – you don’t need a STEM degree to follow along. Each chapter explores the ‘why’ and ‘how’ behind the most important programming topics and provides you with the tools to design your own routines, and are designed to serve as a comprehensive beginner’s starting guide.
Use this guide and the recommendations in it to steer you in the right direction for your own programming, but know that there’s more than one way to reach any exercise goal. Experiment by manipulating different variables. Find out what works best for you. Share what you discover. Have fun.
If you have questions about anything covered below, please don’t hesitate to reach out and ask.
Chapter 2 – Nutrition: Fueling For Fitness
How nutrition habits affect exercise performance and research based dietary strategies to help maximize muscle growth, efficiently lose fat, and get the most out of your workouts.
Chapter 3 – Fat Loss Programming
How we lose weight through cardiovascular exercise and an easy to follow, research based guide for fat loss programming.
Chapter 4 – Warming Up: Why & How
The exercise performance benefits of warming up and how to build your own effective routine.
Chapter 5 – Cool Down: Stretching & SMR
Building an effective cool down routine and the fitness benefits of self-myofascial release and static stretching.
Chapter 6 – Hydration & Exercise Performance
The side effects of dehydration on different training styles and how to estimate your daily required water intake.
Chapter 7 – Gym Selection, Etiquette, & Expectations
A beginner’s guide to facility selection, exercise etiquette, equipment use, and what to expect on your first day at a gym.
Chapter 8 – Finding the Best Personal Trainer
How to choose the best personal trainer for your needs and assess trainer compatibility/competency during a consultation.
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