LESSON 1:- Start with why and Right approach ?

Lesson2:- mystery and Obsession of abs ?

Instagram pictures 

lesson 1.1 TOTAL DAILY ENERGY EXPENDITURE  

⁃ NEAT, EAT,TEF,BMR

⁃ Maintenance calories 

⁃ Calories in vs calories out concept 

Lesson 1.2 Only calories matters?

lesson 1.3 Macro Nutrients 

⁃ Everything about Protein (Requirement ,Benefits and safety)

⁃ Carbs and it’s type 

⁃ Fat’s and it’s type 

lesson 1.4 Micro nutrients

⁃ Vitamins and there benefits 

⁃ Minerals and there benefits 

lesson 1.5 Hydration and it’s fundamental 

LESSON 1.6 Comparison of junk food and clean food?

Lesson 1.7:- Nutrition guidance and recommendation 

⁃ RDA NUTRITION GUIDELINES AND RECOMMENDATION 

⁃ READING AND UNDERSTANDING FOOD LABELS 

⁃ PORTION SIZE CONTROL AND MEASURING FOOD ON SCALE 

1.IIFYM
2.flexible dieting
3.interesting fasting
4.plant based diet
5.KITO diet
6.Low carbs diet
11:41 AM

1. LESSON 2.1

   ⁃ Calculate your maintenance calories 

   ⁃ Caloric need and energy balance

   LESSON 2.2 Macronutrients setup 

   ⁃ PROTEIN 

   ⁃ Fat’s 

   ⁃ Carbohydrate’s 

   LESSON 2.3 Micronutrients setup

   ⁃ Vitamins and minerals 

   ⁃

   LESSON 2.4 Food Selection 

   
   

   Lesson 2.5 How your diet should be look like ? 

   ⁃ There should be different food sources in your diet 

   ⁃ Best time to eat high carbs meal ?

   ⁃ How to eat for fuel ?

   ⁃ Is taking food measurements necessary?

   ⁃ How your diet should be look like with sample?

   
   

   LESSON 2.6 Different dieting protocol IIFYM, flexible dieting, interesting fasting?

   
   
   

Lesson 3.1: Understanding Fat Loss Mechanisms

⁃   How the body burns fat

⁃   Role of diet vs. exercise in fat loss

⁃   Importance of a sustainable caloric deficit

Lesson 3.2: Effective Fat Loss Diets

⁃   Parameters to check befor starting fat loss?

⁃   Customizing a fat loss diet plan

LESSON 3.3 Exercise in fat loss?

⁃ Cardio for fat loss

• Time 
• Quantity 
• Foam of cardio

⁃ Resistance Training or strength training for fat loss

Lesson 3.4: Monitoring Progress and Adjusting the Plan

⁃   Tracking weight and body measurements

⁃   Recognizing plateaus and making necessary adjustments

⁃ Importance of consistency and patience

Lesson 4.1: Understanding Muscle Hypertrophy

⁃   How muscles grow

⁃   Role of resistance training in muscle gain

⁃   Importance of protein in muscle synthesis

Lesson 4.2: Effective Muscle Gain Diets

⁃   High-protein diets and their benefits

⁃   Importance of carbohydrates and fats in muscle gain

⁃   Customising a muscle-building meal plans

Lesson 4.3: LIFESTYLE FACTORS AFFECTING MUSCLE GAIN 

• Sleep and Recovery:
• Importance of Sleep: Role in muscle recovery and growth.
• Sleep Quality: Tips for improving sleep hygiene.
• Stress Management:
• Impact of Stress on Muscle Growth: Hormonal and psychological effects.
• Stress Reduction Techniques: Mindfulness, meditation, and relaxation exercises.
• Balancing Life and Training: Managing time for training, work, and social life.

Lecture 4.4 Nutrition Strategies:

• Bulking vs. Cutting: Strategies for gaining muscle while minimizing fat gain.
• Nutrient Timing and Meal Composition: Advanced considerations for optimizing muscle gain.

Lecture 4.5: Monitoring Progress and Adjusting Plans

• Tracking Progress:
• Methods of Measuring Progress: Strength, body composition, and other metrics.
• Adjusting Training and Nutrition Plans: When and how to make changes based on progress.
• Long-Term Maintenance:
• Transitioning to Maintenance Phase: Adjusting caloric intake and training volume.
• Sustaining Gains: Strategies for maintaining muscle mass over time.
• Addressing Plateaus: Identifying and overcoming stagnation in progress.

1. Lesson 5.1: Nutrition for Optimal Health

   ⁃   Importance of a balanced diet for overall health

   ⁃   Role of antioxidants and anti-inflammatory foods

   ⁃   Benefits of a diverse diet

   Lesson 5.2: Performance Nutrition

   ⁃   Pre-workout and post-workout nutrition

   ⁃   Hydration strategies for optimal performance

   ⁃   Nutritional strategies for different types of exercise (endurance vs. strength)

   Lesson 5.3: Long-term Maintenance and Lifestyle Integration

   ⁃   Creating sustainable eating habits

   ⁃   Balancing nutrition with social and lifestyle factors

   ⁃   Continuing education and stay informed on nutritional science

LECTURE 1:- MUSCLE AND ITS FUNCTIONS 

⁃ Muscles structure and function 

⁃ Types of muscle fibre

⁃ Muscle activation 

⁃ Protein balance 

⁃ Hypertrophy 

⁃ MUSCLE TENSION 

LESSON 2 PRE-WORKOUT 

⁃ WARM UP

⁃ STRACHING

⁃ Types of sets 

⁃ Recovery 

⁃ Muscle sourness 

⁃ Training till failure or not

LESSON 3 everything about exercise 

⁃ VOLUME 

⁃ LOAD

⁃ EXERCISE SELECTION 

⁃ REST INTERVAL LENGTH

⁃ REPETITION 

⁃ EXERCISE ORDER

⁃ RANGE OF MOTION 

⁃ INTENSITY OF EFFORTS 

LESSON 4 DESIGNE YOUR WORKOUT PLAN

⁃ AVAILABILITY OF EQUIPMENT 

⁃ DETERMINE THE LEVEL OF FITNESS(beginner, intermediate, advance)

⁃ INJURY 

⁃ EXERCISE YOU CONNECT BETTER 

⁃ AVAILABILITY OF TIME 

⁃ HEALTH CONDITION 

⁃ DESIGNING WORKOUT SPLITS 

⁃ WORKOUT PLAN BLUEPRINTS 

⁃ DO THIS NOT THAT FOR MUSCLE BUILDING 

⁃ MY CLIENTS CASE STUDY 

LECTURE 5 PERIDOSATION 

RESOURCES 

1. Sample meal plans 
2. Sample workout plan 
3. Lecture notes 
4. Access to community on WhatsApp with Rajat Malik 
5. Meal planning sheet 
6. Progress tracking sheet