LAST COURSE For Transformation

LAST COURSE  For Transformation 

              

MODULE O :LETs START

What is fitness?

LESSON 1:- Start with why and Right approach ?

Lesson2:- mystery and Obsession of abs ?

Instagram pictures 

 

MODULE 1:

BASICS OF NUTRITION 

lesson 1.1 TOTAL DAILY ENERGY EXPENDITURE  

1. ⁃ NEAT, EAT,TEF,BMR
2. ⁃ Maintenance calories 
3. ⁃ Calories in vs calories out concept 

Lesson 1.2 Only calories matters?

lesson 1.3 Macro Nutrients 

1. ⁃ Everything about Protein (Requirement ,Benefits and safety)
2. ⁃ Carbs and it’s type 
3. ⁃ Fat’s and it’s type 

lesson 1.4 Micro nutrients

1. ⁃ Vitamins and there benefits 
2. ⁃ 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 

1. ⁃ RDA NUTRITION GUIDELINES AND RECOMMENDATION 
2. ⁃ READING AND UNDERSTANDING FOOD LABELS 
3. ⁃ PORTION SIZE CONTROL AND MEASURING FOOD ON SCALE 

 MODULE  2 DIFFERENT DIET PROTOCOL 

1. IIFM
2. flexible dieting
3. interesting fasting
4. plant-based diet
5. KITO diet
6. low carb diet

 MODULE 3 How to make your diet plan?

LESSON 3.1

1. ⁃ Calculate your maintenance calories 
2. ⁃ Caloric need and energy balance
3. LESSON 2.2 Macronutrients setup 

⁃ PROTEIN 

⁃ Fat’s 

⁃ Carbohydrate’s 

LESSON 2.3 Micronutrients setup

1. ⁃ Vitamins and minerals 

LESSON 2.4 Food Selection 

 

Lesson 2.5 How your diet should be look like ? 

1. ⁃ There should be different food sources in your diet 
2. ⁃ Best time to eat high carbs meal ?
3. ⁃ How to eat for fuel ?
4. ⁃ Is taking food measurements necessary?
5. ⁃ How your diet should be look like with sample?
7. LESSON 2.6 Different dieting protocol IIFYM, flexible dieting, interesting fasting?

 

Module 3: Nutrition for Fat Loss

Lesson 3.1: Understanding Fat Loss Mechanisms

1. ⁃   How the body burns fat
2. ⁃   Role of diet vs. exercise in fat loss
3. ⁃   Importance of a sustainable caloric deficit

Lesson 3.2: Effective Fat Loss Diets

1. ⁃   Parameters to check befor starting fat loss?
2. ⁃   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

1. ⁃   Tracking weight and body measurements
2. ⁃   Recognizing plateaus and making necessary adjustments
3. ⁃ Importance of consistency and patience

 

Module 4: Nutrition for Muscle Gain

Lesson 4.1: Understanding Muscle Hypertrophy

1. ⁃   How muscles grow
2. ⁃   Role of resistance training in muscle gain
3. ⁃   Importance of protein in muscle synthesis

Lesson 4.2: Effective Muscle Gain Diets

1. ⁃   High-protein diets and their benefits
2. ⁃   Importance of carbohydrates and fats in muscle gain
3. ⁃   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.

 

Module 5: Optimizing Health and Performance

Lesson 5.1: Nutrition for Optimal Health

1. ⁃   Importance of a balanced diet for overall health
2. ⁃   Role of antioxidants and anti-inflammatory foods
3. ⁃   Benefits of a diverse diet

Lesson 5.2: Performance Nutrition

1. ⁃   Pre-workout and post-workout nutrition
2. ⁃   Hydration strategies for optimal performance
3. ⁃   Nutritional strategies for different types of exercise (endurance vs. strength)

Lesson 5.3: Long-term Maintenance and Lifestyle Integration

1. ⁃   Creating sustainable eating habits
2. ⁃   Balancing nutrition with social and lifestyle factors
3. ⁃   Continuing education and stay informed on nutritional science

 

MODULE 6

RESISTANCE TRAINING AND HYPERTROPHY ITS FUNDAMENTALS 

 

LECTURE 1:- MUSCLE AND ITS FUNCTIONS 

1. ⁃ Muscles structure and function 
2. ⁃ Types of muscle fibre
3. ⁃ Muscle activation 
4. ⁃ Protein balance 
5. ⁃ Hypertrophy 
6. ⁃ MUSCLE TENSION 
8. LESSON 2 PRE-WORKOUT 
9. ⁃ WARM UP
10. ⁃ STRACHING
11. ⁃ Types of sets 
12. ⁃ Recovery 
13. ⁃ Muscle sourness 
14. ⁃ Training till failure or not

LESSON 3 everything about exercise 

1. ⁃ VOLUME 
2. ⁃ LOAD
3. ⁃ EXERCISE SELECTION 
4. ⁃ REST INTERVAL LENGTH
5. ⁃ REPETITION 
6. ⁃ EXERCISE ORDER
7. ⁃ RANGE OF MOTION 
8. ⁃ INTENSITY OF EFFORTS 

LESSON 4 DESIGNE YOUR WORKOUT PLAN

1. ⁃ AVAILABILITY OF EQUIPMENT 
2. ⁃ DETERMINE THE LEVEL OF FITNESS(beginner, intermediate, advance)
3. ⁃ INJURY 
4. ⁃ EXERCISE YOU CONNECT BETTER 
5. ⁃ AVAILABILITY OF TIME 
6. ⁃ HEALTH CONDITION 
7. ⁃ DESIGNING WORKOUT SPLITS 
8. ⁃ WORKOUT PLAN BLUEPRINTS 
9. ⁃ DO THIS NOT THAT FOR MUSCLE BUILDING 
10. ⁃ MY CLIENTS CASE STUDY 

LECTURE 5 PERIODISATION 

 

MODULE 7 Supplements 

 

MODULE 7 RESOURCES 

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