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Body

Diet

Exercise

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SIMPLE SCIENCE FITNESS

Burn Fat and Build Muscle for Healthy Humans

This site contains digestible information with cited links, to provide you with the fundamentals and tools toeffortlessly burn fat and build muscle naturally in the shortest amount of time.

A sensible and scientific approach will give you results—no matter your age, weight, gender, or fitness level.

—Disclaimer—

Body CompositionHow Many Calories In and Out?Anatomy

Quality FoodsShort List of FoodsMacronutrientsMealsHow Food Affects Our BodySupplements

Your GoalsAnaerobic TrainingAerobic TrainingSeeing Results

ResourcesAboutContactConnect

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BodyThe human body is a machine which winds its own springs.—Julien Offroy de la Mettrie, L'Homme Machine

Body Composition

You Are

Thin/Underweight: You have little muscle mass and body fat. Consume more calories and incorporate weight training tobuild muscle mass while minimizing body fat accumulation.

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—or—

Average/"Skinnyfat": You have little to a moderate amount of muscle with some body fat. You have a few options: buildup muscle first then burn fat later, or burn fat first then build muscle later, or do a body recomposition.

—or—

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Obese/Overweight: You have a moderate amount of muscle underneath a large layer of body fat. Burn fat by consumingfewer calories and incorporate an exercise program.

—or—

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Muscular: You have moderate to abundant amount of muscle with little to moderate body fat. If you are at least 15%body fat (25% for women), attempt to burn excess fat. At 10% body fat (20% for women), do a slow bulk to build moremuscle. If you are at your ideal physique, maintain your caloric intake and training regimen.

Your Weight

Your body weight does not consist of just muscle and fat, but also water, blood, organs, waste, tissue, and bones. Yourscale tells you your weight, but it doesn’t tell you how much of it is lean muscle and how much of it is fat. If you gain orlose a few pounds over the course of the day, it is likely just fluctuations of water weight. It is best to measure progressweek-by-week, first thing in the morning. Please be aware that you can expect to naturally and realistically burn up to 2lbs of fat per week (the obese can burn more) or build 0.5 lbs of muscle per week.

Body Fat

You can find out your approximate body fat percentage at home with calipers, or at a gym or a medical centre that offersDXA scans. You can roughly guess your body fat percentage by looking at your midsection in the mirror. If you have novisible abdominal muscles, you are likely over 20% body fat (or over 30% for women). If you can see partial outlines of

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your abs, you are likely 15-19% (25-29% for women). If you can see full abdominal muscles, you are likely at the most10% (20% for women). Women have higher body fat percentages because of extra adipose tissue in their breasts andglutes.

You cannot spot reduce. When you burn fat, you burn fat all over your body. Men commonly have stubborn fat in theirabdominal and lower back areas while women store more fat in their thighs, glutes, and breasts. How much fat beingstored there is determined by genetics.

Genetics

Our height, structure, predisposition to store fat, and how muscular we are is genetically determined when we reachpuberty. You can be short or you can be tall. Some women can be very thin yet also be very curvaceous. Some men aregenetically predisposed to have large muscular legs. These factors determine our shape and appearance, and cannot bechanged without surgery or drugs; however, we can control the increase and decrease of body fat and muscle to give us anew shape by understanding how diet and exercise can change our body's appearance.

Body Image

While physical appearance play a large role in reasons and motivations to get fit, the primary approach should be forhealth. Good health is attractive, and aesthetics follow as a consequence of being healthy. With increased physical ability,confidence, and mental health, body image issues are then decreased.

Metabolism

With the exception of very rare cases, resting metabolism is virtually the same from person to person, so there is no suchthing as a fast or slow metabolism, and having 3 vs. 6 meals in a day does not affect metabolism. However, metabolism isincreased through exercise, especially weight training, because of the energy expenditure during the workout and theenergy required to repair the muscles.

Diet Transitioning

When transitioning from a bulk (increasing body weight) to a cut (decreasing body weight) or vice versa, it is importantto adjust calories slowly by 200 to 250 calories per week. This gives the body time to adapt psychologically andphysiologically. Your weight will change during this transition.

80/20 Rule for Body Composition

80% of your body composition (lean mass + fat) is the result of diet while 20% is from exercise. Diet enables you tochange your weight, to build muscle mass or to burn fat, while exercise is a tool to manipulate further change, to demandthe growth of muscle or to accelerate fat loss.

This does not mean exercise is minimized or excluded, however, and should always be paired with diet. Exercise providesnumerous mental and physical health benefits and should always be part of your lifestyle.

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How Many Calories In and Out?

Law of Thermodynamics

If you consume more calories than you burn, you will gain weight. If you burn more calories than you consume, you willlose weight. However a big caveat: while a calorie is a calorie, the nutrients you consume has a significant effect onmetabolic and hormonal secretion which may cause you to store fat instead of expend fat, and vice versa. This is why thekind of food and beverages you consume is crucial.

Exercise is a variable that increases caloric expenditure, and increases metabolism. You will need to find out your totaldaily energy expenditure (TDEE) to know how many calories to consume in order to gain or lose weight. To find out yourTDEE, use the calculator below. It calculates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation thenapplies the activity multiplier.

To Maintain Weight

To Gain Weight

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To Lose Weight

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BMR Calculator

Male Female

years

in —or— cm

lbs —or— kg Little to no exercise (sedentary) Light exercise (1-3 days/week) Moderate exercise (3-5 days/week) Heavy exercise (6-7 days/week) Extreme exercise (2x/days, daily)

Results:

BMR:

To Maintain: calories per day

To Gain: calories per day

To Lose: calories per day

Understanding the Numbers

BMR Calculator: The calculator uses the Mifflin-St Jeor equation, which is a very accurate way of calculating your BMR.

BMR (Basal Metabolic Rate): Assuming there is zero activity, the BMR is the number of calories you burn in a day in arested metabolic state.

TDEE (Total Daily Energy Expenditure): The BMR with the activity level multiplier gives you the total calories you burnin a day.

Maintenance: (TDEE): Consuming this number of calories will allow you to maintain your current weight.

Weight gain: (TDEE + 500): Adding 500 calories per day to your TDEE will allow you to gain one pound of weight perweek.

Weight loss: (TDEE - 500): Subtracting 500 calories from your TDEE per day will allow you to lose one pound of weightper week.

Adjust Your Numbers

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Every time you gain or lose 5 lbs of body weight, use the BMR calculator again to re-adjust your caloric intake. Caloricrequirements will change as your weight changes.

Bulking

Eat more calories than you burn in a day. If you are a "hardgainer," you are simply not eating enough. Refer to BulkingTips.

Cutting

Eat less calories than you burn in a day, but never fewer than 1200 calories or you will experience malnutrition andcounterproductive results. If you are struggling to lose weight, please read the Diet section.

Macronutrients

To calculate how much of your daily calories could be allocated to carbs, protein, and fat, use the macronutrientcalculator.

Anatomy

Front

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Back

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Anatomy Glossary

Abs and Obliques: Stabilizes the core.

Biceps: Bending of the elbow.

Calves: Raising of the heels.

Chest (Pectoralis major): Adduction of the arms.

Erector Spinae: Extension of the back.

Forearms: Movement of the wrist and fingers.

Glutes (Gluteus maximus): Bending or straightening the hip joints.

Hamstrings: Bending of the knee.

Lats (Latissimus dorsi): Adduction and extension of the shoulders.

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Shoulders (Deltoids): Allows rotation of the arms.

Thighs (Quadriceps): Extending of the knee.

Traps (Trapezius): Lifting and movement of your shoulder blades.

Triceps: Extending of the elbow.

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DietOne should eat to live, not live to eat.—Cicero, Rhetoricorum LV

Quality Foods

The Food Pyramid That Works

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Please note that corn is a grain and peas are legumes, not vegetables. Also, peanuts are legumes, not nuts.

The suggested food pyramid is a common sense approach to consuming healthy whole foods instead of processed orrefined foods. Plant and animal sources are supplemented with side sources such as dairy, nuts & seeds, whole grains,and legumes, along with spices, herbs, cocoa and honey for nutritional palatability.

It's A Lifestyle

Maintaining a healthy diet shouldn't be temporary and should be a lifestyle. You will see great results by eating morewhole foods instead of pre-packaged or processed foods. As soon as you trade it for high-glycemic refined carbohydrates,processed foods, and man-made oils, your health and results will deteriorate. A lifestyle means sticking to a diet for lifethat will give you long-term positive mental and physical benefits.

Food Intolerances and Allergic Reactions

Food intolerances, which include heartburn, cramps, and diarrhea, are commonly found in corn products, dairy, andwheat gluten. Despite coeliac disease affecting only a small percentage of the population, wheat sensitivity is common.Also, some individuals are allergic to peanuts, eggs, milk, fish, soy, shellfish, tree nuts, and wheat.

Cholesterol and Sodium

Despite the controversy cholesterol and sodium receives, they are not problematic. Food products high in cholesterolsuch as eggs actually improve blood cholesterol. This is because dietary cholesterol is not the same as blood cholesterol.Sodium is a mineral that is required by the body, and is harmful when the individual has existing high blood pressure,which is a consequence of a poor lifestyle.

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For Health and Lean Mass

The healthiest foods are primarily from plants and animals since they are nutritionally dense. These type of foods helpyour body to partition energy for steady nutrient intake instead of fat storage. They contain complete amino acids tobuild muscle and essential fatty acids for your brain. High quality foods are required to sustain and promote life.

Nutrition: Plant and animal sources are the most dense macronurient and micronutrient sources, and together willfulfill the daily nutritional requirements in the fewest calories. Vegetables and fruit are abundant with vitamins,minerals, and fiber, while meats and oils will cover your protein and essential fats requirements, bioavailability of crucialvitamins, and additional vitamins and minerals (such as commonly deficient iron).

A diet rich in meats, eggs, fish, vegetables, and fruits have been known to contribute to weight loss, preventcardiovascular disease, type-2 diabetes, stroke, cancer, acne, and tooth decay. Many body and mental health ailmentscan be prevented or alleviated.

Energy Density: Vegetables are very low in calories and contrary to popular belief, meats, seafood and eggs can berelatively low in energy density. For example, 1 Cinnabon is the caloric equivalent of 19 slices of bacon, or 10 large eggs,or 63 extra large shrimp, or 1 huge 12 oz steak. Even though animal fats and oil are very high in energy density, onlysmall amounts should be used for cooking or flavour. For comparison, 1 tbsp of butter has less calories than 1 can ofCoca-Cola.

Satiety: Since protein, fiber and water contribute to satiety, plant (fiber and water) and animal (protein) sources reduceappetite and hunger, and thus promote the feeling of fullness to prevent overeating.

Note on Grains

While the idea of reducing grains is unconventional in a Western diet, it contributes to overconsumption. Grains such aswheat flour, corn, and rice contain little nutrients relative to calories, and contain incomplete proteins. Whole grains alsocontain antinutrients such as phytic acid and lectins (as are found in nuts and seeds) and thus should be consumed inmoderation. In addition, while corn products can be inflammatory, wheat gluten has been shown to contribute toinflammation, obesity, and insulin resistance. Rice, however, given its neutrality is an acceptable starchy source and isencouraged for consumption.

While grains are fair in fiber content, more fiber per calorie can be obtained from vegetables and fruits such as leafygreens, avocados, bell peppers, carrots, pears, apples, oranges, and bananas. For example, seven slices of whole wheatbread contain the same amount of dietary fiber as one avocado or two pears. Nuts, seeds, and legumes are other sourcesof fiber.

The Metabolic Syndrome and Obesity Explained

The main problem is not fat; the main problem are sweets and flour-based products that encourage added sugar and fats.

The obesity epidemic and modern diseases such as cardiovascular disease, stroke, diabetes, and cancer, are largely dueto the common Western diet—where hyperpalatable, cheap, fast, and easy comes packaged in sweet, salty, or fried. Theconsumption of nutrient-poor and incomplete protein food sources that contribute to malnourishment and overeatingare refined carbohydrates such as sugars, wheat-, and corn-based products and fat sources such as high omega-6 seedoils.

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Nutrition: Sugar, made up of 50% glucose and 50% fructose, and refined carbohydrates are considered "emptycalories." Refined carbohydrates, especially fructose, can contribute to cancer growth.

We currently don't consume enough omega-3 fatty acids and consume significantly more omega-6 from fried foods andpolyunsaturated seed oils, where the typical ratio can be as high as 1:25 omega-3 to omega-6 when the ratio should becloser to 1:1 or 1:2.

Energy Density: Wheat flour is typically mixed with high energy density sugar and fat to create baked products, whichcontains a massive amount of calories that can be consumed in one sitting. For example, a dish of fettuccine alfredopasta is 1200 calories, a 12" medium cheese pizza is 1920 calories, and a plain Belgian waffle without the butter andsyrup is still 410 calories. Even worse, easily consumable high calorie beverages such as juice, mixed coffee, pop/soda,and beer can quickly add up to double your entire day's caloric total. A milkshake can go over 1500 calories.

Satiety: Nutrient-poor refined carbohydrates are extremely low in protein, water, and fiber, and coupled withhyperpalatability (sweet, salty, or fried), it is easy to overeat. Sugar can be addictive as it target the pleasure centres inthe brain. A glass of orange juice is very different from an orange. Orange juice is missing the fiber and has extra sugaradded for more total calories while the fiber in an orange slowly releases the natural sugars instead of a blood sugarspike. While being lower in calories, the fiber in an orange also helps with the feeling of fullness. Satiety can be comparedwhere it is more satisfying to eat 6 large eggs than it is to eat 2 glazed doughnuts despite having the same amount ofcalories. It has also been hypothesized that the body craves nutrients and will overeat to reach nutritional requirements.

Many seemingly innocuous products actually have sugar added, especially products that make "low fat" claims, such asBBQ sauces, fruit drinks, yogurt, peanut butter, dried fruit, tomato sauce, salad dressing, and granola. Also, you don'tnecessarily have to be overweight to be considered unhealthy: you can be thin by consuming low-quality foods in fewercalories than you expend (malnourishment).

Short List of Foods

Essential Foods

This section contains short lists of the most accessible and nutrient-dense foods (vitamins, minerals, essential fatty acids,antioxidants, anti-inflammatory properties) along with healthy beverages which is typically very low calorie. Also, caloriefor calorie, it will keep you more satiated than other types of foods.

If possible, try to aim for organic foods, such as grass-fed beef since it contains a significant amount of omega-3 fattyacids (as opposed to corn- and soy- fed cattle). and wild fish (as opposed to farmed). Beef products include steak, roasts,ribs, ground beef, sausages, and beef jerky. Pork products include bacon, sausages, ribs, and ham.

Legend

Food listed in italics are among the most nutrient-dense sources.

Foods marked with a symbol are high in:

V Vitamins

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M MineralsP ProteinF Good FatsΩ Omega-3 (EPA & DHA)f Fiber

Vegetables

1. Kale V M f

2. Collard Greens V M f

3. Bok Choy V M

4. Arugula V M

5. Spinach V M f

6. Chard V M f

7. Broccoli V f

8. Brussels Sprout V f

9. Mushroom V M f

0. Asparagus V M f

11. Squash V M f

12. Cabbage V f

13. Lettuce V

14. Tomato V f

15. Cauliflower V f

16. Radish V f

17. Bell Pepper V f

8. Garlic V

19. Onion V

0. Carrot V

21. Sweet Potato V f

22. Yam V f

23. Beet V f

24. Potato V

Meat, Seafood, and Eggs

1. Salmon V M P F Ω

2. Eggs V M P F Ω

3. Beef V M P F Ω

4. Mackerel V M P F Ω

5. Trout V M P F Ω

6. Sardines V M P F Ω

7. Anchovies V M P F Ω

8. Bison V M P F

9. Oysters V M P

0. Chicken V M P

11. Venison V M P

12. Pork V M P F

13. Turkey V M P

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14. Lamb V M P F

15. Tuna V P Ω

16. Crab M P

17. Lobster M P

8. Shrimp M P Ω

Oils and Fats

1. Virgin Coconut Oil F

2. Extra Virgin Olive Oil F

3. Avocado Oil F

4. Tallow F

5. Ghee F

6. Butter F Ω

7. Palm Oil F

8. Walnut Oil F

9. Flax Oil F

Fruits

1. All berries f

2. Coconut F

3. Avocado F f

4. Cherry5. Apple f

6. Banana f

7. Orange f

8. Pomegranate9. Lemon/Lime0. Guava

11. Kiwi12. Pear f

13. Mango14. Peach15. Cantaloupe16. Pineapple17. Plum8. Grapes

19. Watermelon

Beverages

1. Water2. Tea3. Black Coffee (Cream Optional)4. Coconut Milk

Spices & Herbs

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AllspiceBasilClovesCardamomCayenne PepperCinnamonCorianderChili PowderCuminCurryGarlic PowderGingerMustard PowderNutmegOnion PowderOreganoPaprikaParsleyPepperRed Pepper FlakesRosemarySageThyme

Seasonings

Lemon/Lime JuiceSalt (Kosher or Sea)Vinegar

Foods In Moderation

While not as nutrient-dense as the essentials above, these supplementary foods give your meals variety, flexibilty,supplementation, and satisfaction.

Nuts and Seeds

1. Almonds f P F

2. Walnuts F

3. Macadamia Nuts F

4. Flaxseeds f F

5. Hazelnuts F

6. Pecans F

7. Sunflower Seeds8. Sesame Seeds f

9. Cashews f

10. Pistachios f

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11. Cocoa (Dark Chocolate) M

Dairy

1. Full Fat Greek Yogurt P F

2. Full Fat Milk P F

3. Cheese P F

4. Cream Cheese F

5. Full Fat Cream F

Beverages

1. Red Wine2. Hard Liquor

Legumes

1. Green beans f

2. Lentils f

3. Peas f

4. Chickpeas f

5. Kidney beans f

6. Alfalfa f

7. Peanuts f

8. Natural Peanut Butter f

9. Soybean (Tofu) P f

Grains

1. Oats2. Quinoa3. Barley4. Rye Bread5. Buckwheat6. Rice7. Whole Wheat Bread8. Corn on the Cob

Sugars

1. Honey

Foods to Avoid

Most foods that are processed or packaged are unhealthy. If you see it on television, it is likely unhealthy. If a package

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makes a claim it is healthy, it is probably not. One of the biggest offenders are mixed beverages, which are packed withdense calories that are easily consumed. Looking at the ingredients list on processed food packages, you will probably seesome form of sugar, wheat, corn, or soy added along with several hard-to-pronounce additives. This section containscommon antinutrient empty-calorie foods and beverages that are inflammatory, fattening, disease-promoting, and thus,should be avoided.

* While indulgences can't always be avoided outside of your home, it is still encouraged to have the occasional treat aslong as it is not part of your regular diet.

Note on Sweeteners

No-calorie sweeteners such as Splenda (sucralose) or Stevia are considered neutral since they have not been proven tocause any detrimental health effects; however, sweeteners or drinking diet soda are still not recommended as they areassociated with type-2 diabetes, have addictive properties that cause appetite cravings, and promote poor dietary habits.

Sugars

DextroseFructoseGlucose-FructoseHigh-Fructose Corn Syrup (HFCS)JamMalt/MaltoseMaltodextrinSaucesSucroseSugarSyrups

Beverages

BeerCoolersEnergy DrinksFruit JuiceLow-Fat DrinksMilkshakesMixed AlcoholMixed Coffee DrinksPop/Soda

Grains

Corn-Based ProductsWheat Flour and Wheat-Based Products

Oils and Fats

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Canola (Rapeseed) OilCottonseed OilGrapeseed OilMargarinePartially Hydrogenated OilPeanut OilSoybean OilSunflower OilSafflower OilTrans FatsVegetable Oil

Products

BagelsBiscuitsCakeCandyCerealChocolate BarsCookiesCorn ChipsCrackersDoughnutsIce CreamFrench FriesFrozen YogurtHamburgersHot DogsMuffinsPastaPastriesPopcornPotato ChipsPiesPizzaPretzelsProcessed MeatsWafflesWhite Bread

Note: Most of the above are a combination of sweet, salty or fried. 2/3 of the list are wheat-based products. All are veryhigh in calories.

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Macronutrients

Macronutrient Ratio

All macronutrients serve important functions. Following the recommended food pyramid, carbohydrate intake istypically lower since vegetables are naturally low in calories while both protein and fat are moderate to high in calories.It's recommended to consume more carbohydrates on workout days to replenish muscle glycogen. When you alternatehigher and lower carbohydrate intake on different days, it is called carb cycling or carb backloading. Keep protein intakehigh enough at about 1 gram for every 1 lbs (0.5 kg) of lean body mass. For example, if you are 200 lbs at 10% body fat,you would consume 180 grams of protein.

Carbohydrates

4 calories per gram.

The good: The body's preferred source of energy, especially anaerobically, other than alcohol. Carbohydrate sources suchas fruits and vegetables are very dense in vitamins and fiber. Starchy carbohydrates such as potatoes and long-grain riceare useful to help replenish muscle glycogen stores. Muscle glycogen is used as fuel and are depleted during strenuousexercise.

The bad: Refined carbohydrate sources such as sugar, wheat- and corn-based products increase appetite cravings andcontributes to body fat gains, cardiovascular disease, and higher LDL cholesterol while lowering HDL (good) cholesterol.Overconsumption of refined carbohydrates such as sugar and wheat flour products in combination with fats is thedriving force for the obesity epidemic.

Proteins

4 calories per gram.

The good: The most satiating macronutrient. Protein are the building blocks for muscle and is crucial to sustain life.

The bad: It is a poor fuel for energy.

Fats

9 calories per gram.

The good: Most high fat foods contain an abundance of vitamins and minerals, as well as essential fatty acids that thebody requires to function. It is also a very good source of body fuel and contributes to weight loss. Many crucial vitaminsare fat soluble and are needed for bioabsorption, including vitamins A, D, E, and K.

The bad: The body needs an omega-3 and omega-6 ratio of 1:1 or 1:2. Most of us consume 1:15 or higher, whichcontributes to inflammation and oxidation in our bodies, leading to a host of critical diseases. Avoid products such asmargarine, canola oil, and vegetable oil, and focus more on animal fats, eggs, fish, butter, avocados, coconut, and oliveoil.

While fats are important for weight loss, they are are high in energy density, so be sure to only consume fats that are

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already part of the animal (beef, pork, chicken, fish) or with small amounts used for cooking. Frying or adding fat to ameal will signifcantly increase total calories and is detrimental when combined with simple and refined carbohydratesources.

Alcohol

7 calories per gram, however due to the thermic effect of food, it is actually 5.7 calories per gram.

The good: Answers vary on the subject of intoxication.

The polyphenols in red wine has been shown to have protective effects on the cardiovascular system and with anti-cancer, antiviral and antiallergic properties.

The bad: The body will use alcohol as the primary source of fuel, putting body fat burning on hold until all the alcoholhas been metabolized. Also, many alcoholic beverages include sugar. Finally, alcohol lowers testosterone levels.

Macronutrient Calculator

The macronutrient calculator will give you a guideline of how many calories or grams to consume per day on yourworkout and rest days. Your desired daily caloric consumption should be based on your maintenance, weight gain, orweight loss goals from the BMR calculator.

Desired daily caloric consumption:

Workout days per week:

Results:

WorkoutDays:

Rest Days:

Workout Days Rest Days

Calories Grams Calories Grams

Carbs

Protein

Fat

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Meals

Food Combinations

The Power of Spices

Don't use sauces and some dressings as they are generally high in sugar and seed oils. Instead use fats such as coconutoil, butter, and olive oil and combine with spices and herbs of all kinds plus salt, lemon/lime juice, and vinegar to createamazing meals. For Western dishes, use salt, pepper, paprika, cinnamon, onion powder, garlic powder, oregano, basil,sage, rosemary, and parsley. For a spicy dish, add cayenne pepper, paprika, chili powder, and red pepper flakes. ForEastern dishes, go with curry, ginger, coriander, cardamom, cloves, allspice, and nutmeg.

Increasing Palatability and Health

A potato contains a long list of beneficial micronutrients, yet it is bland to eat by itself. It is also very high incarbohydrates. By adding some butter, the combination increases the potato's palatability along with health benefits:butter contains various additional micronutrients, helps with the bioavailability of fat-soluble vitamins (A, D, E, and K),and the fat lowers the potato's high glycemic index. Adding a bit of sea salt and vinegar further increases both thepalatability and health benefits.

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Iron and Calcium

Some foods should not be combined together in the same meal. If you have red meat or spinach with a glass of milk, youwill miss out on iron absorption. Calcium inhibits the absorption of iron and zinc.

The Dose Makes the Poison

Don't stick to one group of food, or you'll be consuming too much of one thing and not enough of another. Follow therecommended food pyramid and macronutrient ratio, and you will be consuming a variety of food with themicronutrients your body requires.

Cooking

Fast food and pre-cooked packages exist because creating your own meals take time. The trade-off for grocery shopping,preparation, and cooking time is that your diet, wallet, and health will buy you additional years of enjoyable living.

Pound for pound, buying food bulk from places such as Costco and Trader Joe's is significantly cheaper than fast food inthe long run. In addition, not only is cooking a useful and gratifying skill, you can make enough leftovers to save time.Refer to the recipes list for various cooking ideas.

Your Kitchen

By creating your own meals, most of your foods will be stocked in the fridge and freezer, with less stored in the pantry.Invest in empty or pre-filled spice jars and refill from bulk to save money. The items you will use most are portable andmicrowavable containers, a good set of knives, cutting boards, measuring cups and spoons, a cast-iron pan, and pots. Tosave time, a rice cooker, blender, and a slow cooker are essential kitchen appliances.

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Cheat Meals

Cheat meals and occasional indulgences are acceptable and encouraged. It reduces the chances of long term failure andserves positive psychological benefits as it is a break from structure. On the other hand, for some people, the side effectsare short-term pleasure with negative bodily reactions.

Have anything you want for a cheat meal, but be aware of your caloric intake if you are trying to reduce weight.

Recipes

Dishes

Jambalaya

Salmon with Indian Spices

Bacon Frittatas

Ground Beef Stuffed Bell Pepper

Soups

Chunky Chicken Soup

Meatball Tomato Soup

Slow Cooker

Beef Stew

Tomato Chicken

Sides

Mashed Potatoes

Bulviniai Blynai (Potato Pancakes)

Baked Greens

Italian Meatballs

Hasselbackspotatis (Baked Potatoes)

Egg Pancakes

Delicious Rice

Smoothies

Bulker's Shake

Cutter's Shake

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Condiments/Seasonings

Ketchup

Taco Seasoning

Marinara Sauce

Dessert

Strawberry Ice Cream

How Food Affects Our Body

Beyond Calories In-Out

Calories in-out is a simplification since the body metabolises calories at different rates with hormonal responses fromfood consumption, fasting, and exercise. Nutrients, fiber, fat, and hormones, such as insulin and leptin, affect the waycalories are partitioned.

Energy Density

The more energy dense food is, the more calories it packs. Sugar is an excellent example of a high energy density source,where in a typical medium Dairy Queen Blizzard, the calories are equivalent to 9 large eggs. It's not as easy to eat 9 eggsin one sitting as it is to finish a medium Blizzard as a dessert.

High energy density contributes to the obesity epidemic, considering easily consumable beverages such as pop, beer,juice, mixed coffee and alcoholic drinks can pack in several hundred calories!

Satiety

Protein, fiber, and water are the most satiating sources. They are abundant in meats, vegetables and fruits. Conversely,refined carbohydrates such as sugar and grains are poor for satiety and contribute to increased appetite. This is largelybecause they are very high in energy density, where energy density is strongly correlated with satiety and overeating.

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Leptin

Leptin is a hormone that regulates fat storage, appetite, and metabolism. When leptin is low, it is a hunger signal to eatfood, and it becomes high when you are full. What inhibits leptin receptors which causes overfeeding and weight gain arefructose, lectin (found in grains), excessive caloric deficits, and lack of sleep.

Insulin

The body regulates fat through hormones and enzymes. Insulin is a hormone that regulates blood sugar and the storageand expenditure of energy. Insulin is raised after a meal, regardless of macronutrients, which contributes to the intake ofnutrients for muscle growth as well as being the only hormone responsible for fat storage. Fat is being broken downwhen insulin is low, such as between meals and during sleep. Simple carbs and refined carbs raise insulin levelssignificantly, contributing to fat storage. Insulin can be reduced in combination with fat, dairy, fiber, vinegar, or citrusfruits. Along with leptin, insulin is an important satiety hormone.

Are Fats Good?

Fats, especially saturated fats, have been unfairly demonized in the conventional Western diet for causing weight gainand cardiovascular disease, when research shows the opposite. Looking at the French paradox and Inuit paradox,saturated fats and high-fat diets are not only healthy, but contributes to significant amounts of weight loss. In addition,consumption of saturated fats do not need to be limited and actually serve important body functions for bone, organ,brain, and immune health. Opt for the high-fat dairy instead of the low-fat dairy. Finally, fat benefits the transport andbioavailability of nutrients like fat-soluble vitamins such as vitamin A, D, E, and K.

Not all saturated fats are the same, however. Coconut oil is high in saturated fat but it mostly consists of medium-chaintriglycerides with most in the form of lauric acid, which raises HDL (good cholesterol).

Not all omega-3 fatty acids are the same either. Walnuts and flaxseed are very high in ALA omega-3, but since the bodyhas to convert ALA to EPA and DHA, only a small portion can be utilized. Seafood and fish oil are excellent sources ofALA and EPA omega-3 fatty acids.

Low Fat Vs. High Fat

Avoid anything that is labeled low fat. Low fat means higher carbs and/or added sugar, and without fat, the body isexposed to malnourishment as fats are needed to absorb important vitamins A, D, E, and K.

The Ketogenic Diet

The Ketogenic Diet is extremely high-fat and low-carb where the body uses ketones as an energy source. The ketogenicdiet, similar to the Atkins diet, is well known for weight loss and producing excellent LDL/HDL cholesterol levels.

Intermittent Fasting

Intermittent fasting means no food (fasting; not starving) over a certain amount of time to optimize fat burning periodsor to minimize fat accumulation on a bulk. Fasting also increases growth hormone levels, improves the cardiovascularsystem, and decreases the risk of metabolic diseases and diabetes. While you are sleeping, you are actually fasting. You

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may drink water or consume zero-calorie beverages during the fasted state. A 16 hour fast followed by an 8 hour feast isrecommended for men. Meal frequency does not affect metabolism because what matters is total calories consumed in aday.

Intermittent fasting is different for women, however. Stefani Ruper suggests women should listen to their body if theyattempt intermittent fasting, while Martin Berkhan suggests limiting fasting to fourteen hours for women.

To assess macronutrient ratios and caloric intake, use this macronutrient calculator.

When to Eat

While intermittent fasting is encouraged, when you eat or whether or not you have breakfast is not as important as whatyou eat and how much you eat in a day. The body is efficient with partitioning and storing energy and nutrients, so it isfine to eat three meals or six meals a day as long as you meet the day's total caloric requirement.

Activity Level

Someone who is active will naturally require greater consumption of calories as their body demands it, while moresedentary individuals will opt to eat less. This correlates with the TDEE requirements. Overeating has little to do withactivity level but more to do with food choices.

Portion Sizes

Most people who consume a diet high in vegetables, fruits, meat and seafood will feel full naturally, so measuringportion sizes is not necessary. However, if the goal is to lose or gain weight, counting calories is recommended and abeneficial way to understand how many calories a type of food contains.

Counting Calories

For the purposes of losing or gaining weight, tracking calories is very helpful, especially for beginners. Many over- orunderestimate the number of calories they consume daily. Below are some recommended calorie counting sites and apps:

Swole.meMyFitnessPalFitDay

Supplements

Do You Need Supplements?

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The foods outlined in the food pyramid should be enough to cover all nutritional requirements, therefore supplementsare not required; however, supplements can be beneficial since food alone may not be enough.

Vitamin D3 is mostly acquired through sunlight, multivitamins may help cover any nutritional deficiencies, whey proteinis a cheap and convenient source of protein, and fish oil is important for those who don’t consume enough omega-3 EPAand DHA sources (fish).

In addition to the above supplements, two other useful supplements would be creatine for bulking and caffeine forcutting.

Recommended Supplements

Whey Protein: While most can consume enough protein from foods alone, whey protein is a cheaper source of highquality proteins. Protein intake is usually spread throughout your meals and is crucial before your workout, where aprotein shake could be consumed. In addition, it is also found that a combination of whey and casein protein promotedthe greatest increases in fat-free mass.

Multivitamins: Multivitamins are useful to cover any lacking nutrients from foods, especially if you are consuming fewercalories or not strictly following the recommended food pyramid.

Vitamin D3: Individuals who do not get enough sun or live in cold climates will greatly benefit from this importanthormone. Vitamin D helps the heart, improves performance and recovery, and lowers the risk of cancer and diabetes.

Fish Oil: Found in fish, fish oil contains the omega-3 acids of EPA and DHA, which is an anti-inflammatory that offersseveral benefits to the heart, brain, liver, and reducing moods such as anxiety and depression. In addition, fish oil helpswith both weight loss and muscle building.

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For Bulking

Creatine: Naturally found in the body, creatine improves lifting performance while on a bulk and is not recommendedfor weight loss. Taking 5g (1 tsp) once a day at any time (except with caffeine) is all that is needed.

For Cutting

Caffeine: A couple of cups of black coffee or green tea helps increase performance while temporarily blunting appetitealong with a small thermogenesis benefit.

Where to Buy Supplements

Recommended quality supplements at good prices can be purchased from:

Supplements in the USA

Whey Protein

Multivitamins for Men or Women

Vitamin D3

Fish Oil

Creatine

Caffeine

Advertisement:

ExerciseMovement is a medicine for creating change in a person's physical, emotional, and mentalstates.—Carol Welch

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Your Goals

You Are

A Beginner: With your physician's clearance, before progressing to weight training and moderate to vigorous cardio,start with core bodyweight exercises (bodyweight squats, push-ups, planks, bridges, assisted chin-ups) and light tomoderate cardio until your body can adapt to the neurological, physical, and psychological changes.

—or—

A Runner: In addition to cardiorespiratory training, consider incorporating resistance training at least twice a week forstrength and improved bone density.

—or—

A Lifter: In addition to resistance training, consider incorporating light to moderate cardiorespiratory training on offdays for cardiorespiratory health.

—or—

An Athlete: Combined with resistance training, goals include improving speed, power, agility, coordination and balance.Exercises include sport-specific performance drills including sprints, high intensity interval training and plyometrics.

Why Exercise?

While diet is important, exercise has numerous physiological benefits, including keeping your heart healthy andstrengthening your immune system. Exercise improves your psychological well-being by increasing mood-boostingdopamine and serotonin levels. Chronic exercise also increases our tolerance to cortisol, a stress hormone. Thesebenefits retains youthful vigor, improves the quality of life, reduces the risk of morbidity and mortality, and alsoprovides improvements in physical appearance, performance, balance, and mobility, which in turn helps withconfidence.

Fitness Goals

There are many ways to improve your health and fitness. Choose a lifestyle or goal you can enjoy and stick with at acomfortable level.

Here are some fitness goals:

Health: Both anaerobic and aerobic training; circuit training.Strength: Heavy weight training.Power: Olympic lifting, sprinting, and plyometrics.Aesthetics: Hypertrophy training.Endurance: Cardiorespiratory training, interval training.

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Flexibility: Stretches, yoga, pilates.Mind-Body: Yoga, Tai Chi.

Will Women Get Big and Bulky From Lifting?

No, women will not get big and bulky from lifting weights because they have very little testosterone. Conversely, liftingweights will contribute to women appearing like supermodels. Elite natural lifters such as Jennifer Nicole Lee, JamieEason, and Marzia Prince are thin, lean, and "toned."

The lean but big, bulky women use steroids.

Physical Goals

Depending on your goals, the number of sets and repetitions relative to weight will give you different results and bodyshapes, but will always improve your mental and physical health. Women, due to genetics, will not be able to be asmuscular as men, but will greatly benefit from a strength program.

Power Lifting Strength Bodybuilding Aesthetics Bodybuilding Cardiovascular

Strength Myofibrillar Hypertrophy Sarcoplasmic Hypertrophy Endurance

1–5 reps 4–8 reps 8–15 reps 15+ reps

3–5 sets 3–4 sets 4–5 sets 2–4 sets

2–5' rest 1–3' rest 0.5–1.5' rest 0.5–1.5' rest

Your Desired Physique

Your body shape is largely influenced by how much muscle mass you have. To attain your desirable body shape, here aresome examples of athletes near or at their natural genetic limit:

Strength: Male/Female 1, Female 2.Hypertrophy: Male Front, Male Back/Female Front, Female Back.Cardiovascular: Male/Female.

"Toning"

"Toning" is simply the result of building muscle and reducing body fat.

Six Pack Abs

To get six pack abs, your body fat would be within the 10% range or lower. Abdominal definition is largely due to diet andattainable without having to do a single crunch. How much your abdominal muscles protrude is partially determined bygenetics and partially determined by overall lean mass.

Bulking Tips

High-fat dairy (whole milk, cheese, cream), oils such as coconut oil, and starchy carb sources such as rice and potatoes

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are easy ways to add extra calories to your primary sources of meats, fish, and vegetables.

Anaerobic vs. Aerobic

Anaerobic respiration means the "abscence of oxygen" and aerobic respiration means "with oxygen." Anerobic exercisesrequire short bursts of energy while aerobic exercises can be performed over a long period of time. Examples ofanaerobic exercises include weight lifting (barbells, kettlebells, bodyweight resistance, etc.), sprinting, high intensityinterval training and plyometrics. Examples of aerobic exercises include running, biking, swimming, and sports.

While aerobic exercises are excellent for endurance and oxygen consumption (VO2 max), it is not as efficient or effectiveas weight training and other anaerobic activities for burning fat or building muscle. Examples would be comparing thephysiques of Olympic athletes relative to the time and workload they put in: weight lifters, gymnasts, and sprinters vs.runners, cyclists, and triathletes.

Nonetheless, cardiovascular exercise is strongly encouraged alongside anaerobic exercise as it improves muscular

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endurance and heart health.

Gym Memberships

Gym memberships are useful to access equipment that you do not have at home and it can be motivational to be workingout with other people. It is also low-cost in the short term.

Personal Trainers

If you are an absolute beginner, or unsure how to do proper form and technique, or would like to have guidance ormotivation, working with a personal trainer is a worthwhile investment.

Gym Attire

T-shirts, shorts, and athletic wear are suitable attire to wear in the gym. Many like to listen to their own music on aniPod. For footwear while doing heavy weights, flat bottomed shoes such as the Converse Chuck Taylor and VibramFivefingers are recommended. If working out at home, going barefoot is acceptable. The Vibram Fivefingers are alsouseful for running.

Home Gym

If you are comfortable working out alone, a home gym is extremely convenient and a good long-term financialinvestment. The recommendations below are all that are necessary to build an effective, quality home gym where you canperform most exercises, including the Big Six.

Build Your Home Gym (USA)

Power rack with pull-up bar ~$470 Optional: lat tower addition ~$225

Bench ~$300

45 lbs 7’ Olympic bar ~$100

250 lbs weight plate set ~$300

Lock-Jaw 2" Olympic collars ~$35

Optional Additions:

2x Dumbbell handle ~$30, and standard steel plates

2x Lock-Jaw 1" collars ~$50

Olympic weight tree ~$100

Anaerobic Training

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Weight Training

While all kinds of physical activity provide health benefits, weight training is superior in increasing metabolism for fatloss while strengthening your muscles to protect your joints, improve posture, strengthen bones, and decrease the risk ofdisease and injury. Cardiovascular exercise is also strongly encouraged to supplement strength training to keep yourheart healthy.

Gymnastics and Bodyweight Exercises

As an alternative or supplementary to weight training, body weight/calisthenic exercises can be used. Exercises range indifficulty while no equipment is necessary to do pushups, handstand pushups, pistol squats, and planks. With Olympicrings, simple to advanced chin-ups, pull-ups, pushups, and dips can be performed.

The Gymnastics Bodies book is recommended for calisthenics. Also, Reddit's Bodyweight Fitness Community is anexcellent resource.

Sprints, HIIT, and Plyometrics

Sprints, high intensity interval training (HIIT) and plyometrics are anaerobic activities similar to weight training, exceptit strongly relies on performance goals such as speed, agility, power, and coordination, as well as improving VO2 maxand cardiovascular health. They should not be performed until you are proficient with the Big Six. Since it is a highintensity workout, it is not recommended to be performed on the same day as weight training due to the risk ofovertraining. It is entirely optional to do on rest days if your body is adapted to the higher level of training. If you wish toincorporate sprinting with weight training, look at short intensity interval trainings such as tabata, or simply do a single30-second sprint once a week.

The Big Six

The big six of compound lifts are:

SquatsDeadliftsBench pressOverhead/military pressChin-ups/pull-upsBarbell rows

These fundamental compound exercises strengthen the core (abs and back) while working on more than one musclegroup. These fat-burning and muscle-building exercises work virtually the entire body and are more intense thanisolation exercises such as bicep curls. These exercises are strongly recommended for every person when they arephysically able to progress to this level.

In addition to the big six, the clean and jerk (power clean) is a strongly recommended full body exercise, but requires

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practice and proper technique to perform correctly.

Barbell Squat

Described as the king of all exercises, squats work primarily the legs and is often considered a full-body exercise. Barbellsquats is probably the most intense exercise to perform, but also the most rewarding. Front squats is an excellentalternative or addition.

Video and TechniquePrimary Muscles: quads, hamstrings, glutes.Secondary Muscles: abs, erector spinae.Substitution: Leg press, clean and jerk/power clean, lunges.

Barbell Deadlift

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Often compared to squats, this powerful exercise works the entire posterior chain. It also is taxing on the central nervoussystem, so short and heavy is enough.

Video 1, Video 2, Technique 1, and Technique 2Primary Muscles: Erector spinae, hamstrings, glutes, traps.Secondary Muscles: Quads, abs, forearms.Substitution: Clean and jerk/power clean.

Barbell Bench Press

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Often included in the "big three," this chest exercise is also a good arm builder.

Video and TechniquePrimary Muscle: Pectorals.Secondary Muscles: Deltoids, triceps, biceps.Substitution: Push up.

Barbell Military/Overhead Press

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This excellent shoulder exercise also works on the arms.

Video and TechniquePrimary Muscle: Deltoids.Secondary Muscles: Traps, triceps, abs.Substitution: Handstand push up, dumbbell lateral and front raise.

Chin-Up/Pull-Up

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A powerful exercise for the lats, and vastly underrated as a bicep builder. Beginners will often struggle with only one ortwo reps, but over time, even weighed chin-ups would be possible. Chin-ups are palms facing forward while pull-ups arepalms facing away.

Video 1, Video 2 and TechniquePrimary Muscles: Lats, biceps.Secondary Muscles: Traps, pectorals, triceps.Substitution: Cable pulldown.

Barbell Row

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An exercise that works the full back, including traps, lats, and rhomboids. Ensure that the movement starts and endswith the barbell on the ground.

Video and TechniqueMuscles Worked: Full back.Substitution: T-bar row, seated cable row, dumbbell row.

Accessory Exercises

Once your body is adapted to the fundamental Big Six lifts with proper form, you may wish to move into an intermediateprogram that includes supplementary exercises. Most accessory exercises target individual muscle groups.

Please note that squats and deadlifts work the abs and glutes better than direct work (you need to have strong abs to beable to lift a 400 lbs deadlift or 300 lbs squat, for instance).

Legs

Quadriceps: Leg Press, Dumbbell Lunge.Hamstrings: Stiff-Legged Deadlift.Calves: Barbell Calf Raise, Dumbbell Standing Calf Raise.

Chest

Pectorals: Push Up, Dumbbell Fly, Dumbbell Bench Press.

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Back

Traps: Cable Seated Row, Dumbbell Bent-Over Row, Dumbbell Shrug.Lats: Cable Pulldown.

Shoulders

Deltoids: Dumbbell Lateral Raise, Dumbbell Front Raise, Arnold Press.

Arms

Triceps: Triceps Dip, Barbell Tricep Extension, Dumbbell Tricep Extension, Barbell Close Grip Press, Cable Pushdown.Biceps: Barbell Curl, Dumbbell Hammer Curl, Dumbbell Curl, Dumbbell Concentration Curl.

Abs

Squat and DeadliftWheel RolloutFront Plank

Beginner Programs

Base Program 3x

Other Beginner Programs

Starting StrengthStrong Lifts 5x5

Intermediate Programs

Intermediate Program 4x

Intermediate Program 5x

Other Intermediate Programs

Jim Wendler's 5/3/1 and 5/3/1 Strength StandardsLyle McDonald's Generic Bulking RoutineDoggcrapp TrainingHypertrophy Specific Training

Advanced Programs

Experienced lifters who have trained for years may try:

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Layne Norton's PHAT RoutineHSS-100Waterbury High Frequency SystemGerman Volume Training

Nutrition Timing

Generally, it does not matter when you eat, but what you eat; however, protein synthesis is greater in a pre-workoutmeal/shake than it is post-workout. Consume sufficient protein before and after a workout.For a pre-workout shake, consume one or two scoops of whey protein with a high GI sugar such as maltodextrin ordextrose, or a banana. This raises your insulin for faster protein absorption. Mix with water.Your meal after your workout should be your largest and highest in carbohydrates (sweet potatoes, fruits, vegetables) toreplenish muscle glycogen levels.Your protein shake can be consumed 1–2 hours before a workout, while your high protein and high carbohydrate post-workout meal can be consumed 1–3 hours after your workout.

Aerobic Training

Cardiorespiratory Training

Cardio is an excellent way to keep your heart healthy and to stay in shape, but sometimes pose challenges in preservingmuscle mass since prolonged activity increases cortisol levels, which burns muscle tissue. If you decide to combinecardio with weight training, make sure you get enough food and sleep, or you may risk overtraining.

Low intensity steady state cardio (LISS) is a good way to burn excess calories while preserving muscle mass on a cutsince lower intensity training targets a greater percentage of the body's fat stores for fuel.

While beginners should only do light to moderate cardio, those who are able to progress would greatly benefit frommoderate to vigorous cardio.

Individual

Common individual cardiorespiratory exercises include:

EllipticalJump ropeRunningStepsStationary BikeTreadmillWalkingWall Climbing

Group Classes

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Another popular type of activity that utilizes individual work within a group setting are group classes. Examples are:

Boot CampDanceMartial ArtsPilatesTai ChiSpinningYogaZumba

Sports

Sports are one of the more fun and engaging activities that may also include anaerobic elements. Examples include:

BasketballBaseballBoxingCricketCyclingFootballHockeyRugbySoccerSwimmingSkateboardingSkiing/SnowboardingSurfingTennisUltimate FrisbeeVolleyballWrestling

Seeing Results

Progressive Overload Principle

Progressive overload pushes the body to break plateaus instead of adapting to the same workout. When you lift heavyweights, you deplete and cause microtears to your muscle fibers. To repair, rebuild, and create more muscle, you shouldget sufficient food, recovery time and sleep. With increased muscle mass, you will be able to lift heavier or be able to domore repetitions. In order to progress in strength, hypertrophy, or endurance, you must increase your weights, reps,sets, volume, or intensity over time.

For instance, once you reach your personal maximum number of repetitions that you can perform in an exercise, youshould increase the weight until a new maximum can be performed.

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Example 1: You performed 20 lbs at 8 reps one week then 20 lbs for 12 reps the following week. Since you reached apersonal maximum of 12 reps, you should increase your weight to 22.5 or 25 lbs the next week.

Example 2: You performed 20 lbs at 12 reps one week then 25 lbs for 6 reps the following week. Since you increased theweight, the next week(s) should be attempting to reach 12 reps at 25 lbs.

Diet is 80%

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While exercise helps with building muscle and burning additional calories, diet is the reason why abs appear and musclescan grow. Remember to consume at least 1 gram of protein for every pound of lean body mass each day.

Sleep and Rest

Do get at least 7–8 hours of sleep each night. Sleep helps with recovery, muscle growth, performance, well-being, andmental health. Each muscle group needs at least 48 hours to repair, recover, and re-grow, so do not perform exercisesthat work on the same muscles on consecutive days.

Injuries, Soreness and Sickness

If you are sick, it is advisable to rest until you are well. If you are sore the day after a workout, this is normal, but if youfeel a sharp pain, this is an injury. If injured, it is advisable to avoid any exercises that aggravates the injury and consultwith a physician.

Weekly Expectations

With a strict diet and training regimen without drugs or surgery, one can only build up to 0.5 lbs of muscle per week orburn 2 lbs of fat per week. Building muscle at this rate is consistent with the progressive overload principle. On a 500calorie deficit per day with a perfect diet, you can burn 1 lbs of fat in a week (7 days x 500 calories = 3500 calories = 1 lbsof fat) plus an additional 1 lbs of fat through exercise and metabolic processes. While that may be long or discouraging tosome, the results can be substantial: In three months, one could build almost 6.5 lbs of lean muscle mass or burn 26 lbsof fat, respectively. With consistency, results follow.

Track Your Progress

You should track your progress and goals by writing down your results, or use an app such as FitnessFast.

Motivation

For some, working out may feel like a chore. It is important to approach it as part of your goals for mental health,confidence, appearance, performance, and overall well-being. Once you are consistent for three months, it becomes partof your routine. If you miss a day, don't worry too much about it, but do try and be as consistent as possible. A powerfulmotivator is results, and the best way to observe this is take before-and-after photos, body measurements, track weightchanges and monitor strength improvements. Environment and support are critical for motivation. Having a workoutpartner is not only highly motivational, but also keeps each other accountable and even competitive.

Strength Standards

What weight you're able to lift at your weight will determine Whether you are a beginner, novice, intermediate, oradvanced lifter, you can compare your lifting numbers and set goals for the major exercises:

Squats: Pounds/KilogramsDeadlifts: Pounds/KilogramsBench Press: Pounds/KilogramsOverhead Press: Pounds/Kilograms

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Warm-Ups

To reduce the risk of injuries, warming up the body with several minutes of cardio such as jump rope or dynamicstretches is necessary before performing heavy weights.

Flexibility

Gaining muscle does not mean you lose flexibility. To maintain and increase flexibility, perform static stretches. Staticstretches are not recommended right before a workout as it pre-fatigues the muscles, thus hindering performance. Dostretch after a workout.

Form and Technique

Proper and controlled form is more important than how heavy you can lift. Never sacrifice form for heavier weights. Ifgood form becomes difficult, deload the weights until you are stronger. The concentric movement (going against gravity)should be explosive (but it will appear slower with a heavy enough weight) and the eccentric movement (going withgravity) should be slower. For power, aim for fast explosive movements, and for hypertrophy, aim for slower eccentricmovements.

General guidelines for good form while performing a lift:

1. Always keep your core (abs and back) tight and flexed.2. Always keep your butt out and not have your lower back arching inwards.3. Your knees and elbows should be slightly bent (not locked).4. If lifting a barbell above your waist, keep your forearms and wrist straight and perpendicular to the floor.5. Each lift should be performed with a full range of motion.6. Do not swing or rely on momentum to perform a lift.

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+Resources

Online Community

Body RecompositionExamine.com

► Calories Per Day ► Healthy Diet Fat ► Calorie Fitness ► Fat Free Food

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Nutrition Science Initiativer/fitnessWhole Health Source

Books on Diet

Fast Food Nation

Good Calories, Bad Calories

In Defense of Food

The Paleo Solution

Perfect Health Diet

Books on Exercise

Body By Science

Starting Strength

Strength Training Anatomy

Book on Supplements

Examine.com Supplement-Goals Reference Guide

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Simple Science Fitness. Burn Fat & Build Muscle for Healthy Humans.

http://simplesciencefitness.com/[5.2.2014. 14:59:07]

With a passion to help others reach their fitness goals, I am constantly met with confusing and overwhelming(mis)information. As a response, I did my research and created this site. Hopefully the information presented here iseducational and beneficial towards your own fitness and health goals.

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Simple Science Fitness. Burn Fat & Build Muscle for Healthy Humans.

http://simplesciencefitness.com/[5.2.2014. 14:59:07]

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