Fitness & Nutrition For A Lean Physique

Includes 39 lectures and 1 hour of content.

• Includes a complete one month strength training programme and a one month cardio fitness programme.
• Supplementation Information Strength training demonstrations, Assessing fitness progress
• Assess progress through measurements, photos and fitness improvements.
• Learn how to pair clean eating with exercise to achieve an improved lean physique with less body fat.
• For the novice to advanced level, and those who are interested in learning how to eat clean, burn fat, and build lean muscle

This fitness and nutrition course will teach you how to obtain the physique you have been striving for through a complete 1 month fitness programme. It covers how to eat clean, burn fat, and build lean muscle and includes healthy food information. It includes supplementation information, strength training demonstrations and teaches you how to assess your fitness progress.

Jen Puzio is a NASM certified personal trainer. As a graduate of East Stroudsburg University, she has a B.S. in Sports Medicine and Athletic Training and experience working with athletes of all ages caring for and preventing injuries. She also has a B.S. from Frostburg State University where she studied Health and Physical Education Teaching and has teaching and coaching experience at levels K-12.

This course’s training program was created for the novice to advanced level, and written for individuals who are interested in learning how to eat clean, burn fat, and build lean muscle through a fitness training program which includes healthy food choices. If you want to learn how to pair clean eating with exercise to achieve an improved lean physique with less body fat, you will benefit from this course.

Course Outline

Introduction

• Welcome
• Say hi to your fellow students!
• Share
• Disclaimer

Preparation

• Handout - Attitude goes a long way
• What do I need?

Nutrition

• Eat Healthy for Success
• Handout - Healthy food choices

Weight Training

• Introduction
• Workout terminology
• Handout - Fitness Log
• Handout - Strength Training Program

Cardiovascular Training

• Introduction
• Handout - Cardio Programme
• Stairmaster Challenge
• HIIT Challenge
• Bodyweight Circuit

Leg Exercise Tutorials

• Back squat
• Lying leg curl
• Dumbbell barbell step ups

Back Exercise Tutorials

• Dumbbell bent over row
• Lat pull down
• Seated cable row

Chest Exercise Tutorials

• Incline dumbbell press

Shoulder Exercise Tutorials

• Dumbbell jabs
• Shoulder presses
• Standing lateral raises

Triceps Exercise Tutorials

• Triceps kickback
• Bench dips
• Overhead standing triceps press

Biceps Exercise Tutorials

• Incline biceps curl
• Dumbbell hammer curls

Bodyweight Exercise Tutorials

• Pushups
• High knees
• Lateral shuffles

Supplements

• Handout - An Introduction to Supplements
• BCAA's
• glutamine

Closing

• Thank you and Congratulations
• References