Fitness Program

1. Nutrition

1.1. Macro Nutrients

1.1.1. Carbohydrates

1.1.1.1. Fiber (WATER IS REQUIRED)

1.1.1.1.1. Soluble

1.1.1.1.2. Insoluble

1.1.1.2. Carbohydrates

1.1.1.2.1. Simple

1.1.1.2.2. Complex

1.1.2. Proteins

1.1.2.1. Meats

1.1.2.1.1. Chicken, Red Meat

1.1.2.2. Dairy

1.1.2.2.1. Milk, Yogurt

1.1.2.3. Fish

1.1.2.3.1. Salmon, Tuna

1.1.2.4. Eggs

1.1.2.5. Nuts & Seeds

1.1.2.6. Protein Powders

1.1.2.6.1. Supplementation only

1.1.3. Fats

1.1.3.1. Olive oils, Avocado, nuts, nut butters, butter, omega 3s

1.2. Micro Nutrients

1.2.1. Vitamins

1.2.1.1. Fat Soluble

1.2.1.1.1. A

1.2.1.1.2. D (Commonly Deficient)

1.2.1.1.3. E

1.2.1.1.4. K

1.2.1.2. Water Soluble

1.2.1.2.1. B Vitamins

1.2.1.2.2. Vitamin C

1.2.2. Minerals (key)

1.2.2.1. Calcium (Commonly Deficient)

1.2.2.1.1. Essential for muscle contraction and bone health

1.2.2.2. Magnesium

1.2.2.2.1. Role in muscle function, muscle cramp prevention

1.2.2.3. Potassium

1.2.2.3.1. Muscle Contractions, Fluid Balance, Nerve Function. Prevents muscle cramps

1.2.2.4. Sodium

1.2.2.4.1. Hydration and Electrolyte balance

1.2.2.5. Iron (commonly deficient)

1.2.2.5.1. Oxygen Transport; improves fatigue and muscle endurance

1.2.2.6. Zinc

1.2.2.6.1. Immune function, muscle repair, protein synthesis

1.2.2.7. Phosphorus

1.2.2.7.1. Works with calcium for bone health and energy production

2. Recovery

2.1. Sleep

2.1.1. Minimum of 7 hours of sleep per night

2.2. Rest Days

2.2.1. Allow time for muscles to recover before training them again, reducing the risk of overtraining. 24-72 hours between session work of said muscle group.

2.3. Active Rest

2.3.1. Walking, Light hike, stretching, mobility work.

3. Conditioning

3.1. Conditioning your body is just as important. Cardiovascular endurance as well as muscular endurance. Devote at least 1 day per week, where training consists of high intensity cardio.

3.1.1. ! min on, 1 min off, sprints. Hill Sprints. 1 mile run at steady pace. Bike work. Core work.

4. Mobility

4.1. Mobility work will keep your body functional and healthy. Increased mobility will have transferable effects for muscle building. Try and work on your mobility at least 1 day per week.

5. Muscle Building

5.1. This is the luxury aspect of training. Aesthetics. Training 3-4 times per week. Intense weightlifting with rests of 2-3 minutes. Two - Three working sets. Beginner lifters, aim for a safe 8-10 rep scheme. Advanced lifters, 4 - 6 is more than enough. Program the lifts and outdo them on a weekly basis. IE Bench Week 1: 150 10 reps, Bench Week 2: 165 8 reps, Bench Week 3: 165 11 reps, Bench Week 4: 180 6 reps, and so forth.