Fitness Assessment

1. Ten X Fitness
Online Fitness Training
Certified Personal Training
One-One Training
Fitness Boot Camps
Group Training
Nutrition Coaching

2. 5 Components Of Fitness
Nutrition
Resistance Training
Cardio Vascular Training
Supplements
Fitness Coaching

3. Nutrition
 70% Percent Of Results Come
From Nutrition.
 Muscles Need The Right Portion Of
Protein, Carbs and Fats To Grow.
 Healthy Food Increases Metabolism
& burns fat.

4. Healthy Macro Balance
Fats
10%
Carbs
60%
Protein
30%
Fats
10%

5. Primary Food List:
Carbs:
Oatmeal
Sweet Potatoes
Red Potatoes
Rice Cakes
Rice
Protein:
Chicken
Egg Whites
Fish
Whey Protein
Pork
Fats:
Almonds
Flax Oil
Omega 3
Olive Oil

6. Healthy Macro Balance
Protein
90%
Meal #1 Meal #2 Meal #3
Meal #4 Meal #5 Meal #6 2 Hour B/Bed
Carbs
60%
Protein
30%
Fats
10%

7. Hardcore Macro Balance
Protein
90%
Meal #1 Meal #2 Meal #3
Meal #4 Meal #5 Meal #6 2 Hour B/Bed
Protein
70%
Fats
20%
Carbs
10%
1 Gram Of Protein Per Pound of BW for Women and 1.5-2.0 grams for men.

8. Metabolism (Eating Every 2-3
Hours)
Meal#1
Meal#2
Eating Only Twice Per Day

9. Metabolism (Eating Every 2-3
Hours)
Meal#1
Meal#2Eating 6x Per Day
Meal#3
Meal#4
Meal#5
Meal#6

10. Creating Calorie Deficit
3500 Calories In One Pound Of Fat
What does it take to lose one pound on average?
Cardio: 40 minute workout= 300-500 calories. (7) 40 min cardio workout will
Burn around 1 pound of fat.
Food Intake: Decrease your food intake by 500 calories each day and you will lose
One pound in a 7 days.
Resistance Training: 10 pounds of muscle burns around 500 calories each day.
With 10 additional pounds of muscle you will lose 1 pound of fat each week.

11. Resistance Training
Builds Muscle
Muscle Burns Fat 24/7

12. • Protein
• Carbs
• Fats
• Fiber

13. Change Up Workout Every 2 Weeks
 Sets
 Reps
 Weight
 Rest Between Sets
30-45 Minute Workout Max

14. Cardio Vascular
Training
Burns Fat the Fastest
Only Burns Fat While Your Doing It

15. Cardio Vascular
F.I.T.T Principle
Frequency, Intensity, Time and Type.
Low Carb Diet= Low Impact Cardio for 35-50 Minutes 3-5 Times Per Week
High Carb Diet= Interval Cardio for 20-30 Minutes

16. Supplements

17. Educate, Motivate & Hold You Accountable!
 Custom Nutrition Program Using State-Of-The Art Nutrition Software
& Ten X Fitness App
 Custom Resistance Training Program
 Custom Cardiovascular Program
 Professional Coaching
 24/7 Support
Professional