Fitness for Devsan introduction

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Why bother

more sleep

better health

know your body

improved reasoning and creativity

it is fun and there is a lot to learn

building a functional body

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Where

Gym

Home

Outdoor

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Three main components

TrainingNutritionRest

NO BS!

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Training

causes an adaptive response

triggers metabolic reactions

burns calories

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Training Types

aerobic training

high intensity training

resistance training

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Aerobic Training

eg: running

good calorie burn

can be done often

low metabolic impact

good for cardiovascular health

do not expect big changes

can push to eat more

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High Intensity Training

jump rope, sprints, circuit training

extremely high calorie burn

shorter training sessions

higher metabolic impact (http://www.ncbi.nlm.nih.gov/pubmed/8028502)

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Resistance Training

usually weight lifting

easily done at home

high metabolic response (http://www.cdc.gov/physicalactivity/growingstronger/why/)

done correctly can make the biggest changes

requires correct nutrition and rest

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Resistance Training #2free weights

the big 3

1 or 2 main groups a day

lift heavy (3x6 rep max) to failure

rest 2/3 minutes between sets

3 x 1hr sessions a week

be consistent and keep increasing

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Resistance Training #3

same rules for girls (with less weight)

muscular increase bound to testosterone

no girl will ever get big

you will get fit and strong

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Nutrition

responsible for 75% of body changes

energy

raw materials

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Our Problem

50k yrs old body

industrial revolution

high availability of calories

refined sugars

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Some Guidelines

low simple and refined sugars, to keep insulin low

good amount of proteins

few (but good) fats (unsaturated, omega3, omega6)

check glycemic index

read the labels

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Set a Goal

cut

cut 25% calories (cut fats and carbs)

keep proteins

bulk

add 25% calories

2g proteins per kg

eat most of your carbs after workout

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Track and Measure

set your goals (bmr + burnt calories)

become aware of what you eat

track your food intake

*** muscle growth: 2g proteins per kg

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Rest

it’s when your body changes

usually under-estimated

fundamental for tissue repairs and adaptation

4/5 days of rest for muscle group

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A note about ABS

no matter how you train

no matter how much you run

no such a thing like localized training

drop under 12% (16%) body fat

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Tools

running shoes 100/200 euro

cardio monitor 100 euro

jump rope 10 euro

bench 100 euro

dumbbells 100 euro

lifting gloves 10 euro

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Tools #2fitocracy.com (exercise tracking)

fitbit.com (food tracking)

nike running app (pro)

bodybuilding.com/exercises (http://www.bodybuilding.com/exercises/)

BLS ebook (http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG)

why we get fat ebook (http://www.amazon.com/Why-We-Get-Fat-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1381745057&sr=1-1&keywords=why+we+get+fat)

dukan diet (http://www.amazon.com/The-Dukan-Diet-ebook/dp/B003Q6CUAI/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1381745088&sr=1-1&keywords=dukan+diet)

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Conclusion

buy just the bare minimum

make a plan

start lifting and exercising

track your exercises

track your diet and be conscious

learn and have fun

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