Section 1 (Understating basic anatomy of muscles and exercises)
- What is health and Fitness ?
- Human Skeleton system, basic understanding of bones
- Human Muscular system, Basic understanding of muscles
- warm up and cool down based on weather condition (heating up, relaxing muscles)
- Chest muscles Group, (Pec, Serratus interior, ) muscles anatomy and workouts
- Shoulders muscles group (Deltoid, Rotator cuffs) muscles anatomy and workouts
- Arms muscles (Bicep, Tricep, forearm) muscles anatomy and workouts
- Back muscles (Traps, lats, lower back) muscles anatomy and workout
- Abs Muscles (transvers, Rectus, thoracic, obliques) muscles anatomy and workout
- Legs muscles (Quads, Glutes, hamstring, adductors, calves) muscles and workouts
section 2 (Ergogenic Supplements) uses, timing, effect, side effects
- Amino acids (essential and non-essential amino acids) when and how
- Protein requirements (Importance, types, role) calculation of daily intake
- Introduction to ergogenic supplements (intro and importance)
- Supplements industries (Making process, sales techniques) genuine and fake spl
- Proprietary blend calculation formula (secret formula of companies)
- Whey protein (main types, making process, amount of lactose) timing and pricing
- Casein protein (Making process, timing) effects side effects
- Cow milk protein (Making process, amount of lactose) when and who need it
- Egg Protein (amino profile, BCAA quality) profile reading and timing
- Soya Protein (relation with testosterone) Profile and research overview
- Warm up and cool down (Importance) , how to warm up and cool down the body
- Glutamine supplement (Uses, needs) research overviews, effects side effects
- Arginine (needs, Uses, Pumping, blood pressure) effects and side effects
- HMB Supplement (Endurance, strength) clinical trials, effects and side effects
- Creatine mono hydrate (relationship with strength, loading) when and how
- BCAA (uses, timing, research overview) effects and side effects based on trials
- Shilajit (Profile, uses, needs, effects and side effects ) use in fitness
- ashwagandha (relationship with stress, uses, timing) effects and side effects
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Section 3 (Nutrition) understand nutrition and learn to design diet planning
- Introduction to energy (what is energy? types of energy) complete understanding
- Types of sports and workout(energy working in types of sports)endurance, strength
- Types of athletes (athletes based on type of sport) weightlifting, aerobic
- ATP-CP Phosphocreatine system (1st type of energy) complete details
- An aerobic energy type (Glycolytic energy system) complete details
- Understating aerobic or oxidative energy system
- what is Cardio zone (cardio zone types, calculations of cardio zones)
- Cardio zones parts 2 (types, calculations ) calculating maximum heartrate
- Energy requirements (what is BMR and TDEE) BMR and TDEE Calculation
- BMR and TDEE case study calculations (real life example)
- Nutrition requirements for athletes (Macronutrients and micronutrients)
- Protein requirements (calculations based on life style)
- Carbs and fats importance and requirements for athletes (+calculations)
- Fluid importance and needs (water, electrolytes) timing and requirements
- Hydrations test (simple testing of hydration at home)
- Diet designing (Practice example, make your diet plan in 10 minutes )
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Section 4 (bonus section) some example workout and diet plans (hands on practice))
- SIZE GAINING WORKOUT AND NUTRITION PLAN
- Get lean workout and Nutrition plan
- Intense home workout program “endurance and strength"
- Push Pull Legs workout
- NUTRITION PLAN FOR BABIES
- KETO DIET
- One Week Diet Plan (for competition players)
