This document outlines a course that emphasizes the importance of physical fitness, nutrition, and exercise in leading a healthy lifestyle, countering common excuses for inactivity. It highlights the benefits of proper diet and exercise, including weight management and improved health, while detailing the science of nutrition and the roles of protein, carbohydrates, and fats. The course aims to equip individuals with the tools needed to reclaim their health through informed choices, goal setting, and motivation in their fitness journey.

2. COURSE OVERVIEW
Physical fitness is an art and a science. Lifting weights, running,
swimming, climbing, biking along with proper nutrition and
supplementation are all part of a healthy lifestyle. We all know that
working out is good for us. We hear it from our doctor, we read it in
magazines and see it on TV. So why don’t we do it then? As children, we
all played outside, we had P.E. class and we got involved in sports. But
somewhere down the road to adulthood, we slowly stopped making
time for it and started making excuses. I’m too busy with work. Its too
hard. It’s too complex. My kids take all my time. I don’t know anything
about nutrition. I don’t care. This course today is going to change your
life by giving you every tool you need to reclaim your body and start
feeling a difference. You will learn everything from the benefits to the
science behind proper nutrition and exercise, proper supplementation,
how to set and achieve goals and even how to keep yourself motivated.

3. Most people do not lead a
healthy lifestyle. And many
are obese. You’ve probably
heard of the “obesity
epidemic” in America.
Obesity is the 2nd largest
cause of death after
smoking. People are literally
dying of being too fat. What a
slap in the face to the rest of
the world that barely has
enough food to survive and
sometimes not even that
much, and then they hear
that people in america “the
land of abundace” are
literally dying from being too
fat as a result from having
too much food. Its no wonder
much of the world dislikes
the U.S.
THE WORLD TODAY

4. THE WORLD TODAY (CONT.)
• Before the industrial revolution, people did not have to work out. Going
for a run was unheard of. People were farmers or had to do physical
labor all day for a living. Now we have office jobs. We sit inside in an air
conditioned room and push buttons for a living. Physical exercise is no
longer a part of our daily work routine. We are living with a mindset
from the 1700’s and yet the world around us has changed radically and
it has become a necessity to take the extra step and exercise.
• Most people rarely give exercise a second thought.
• Some get serious about it…but the average person doesn’t last more
than 3 weeks.
• We then justify our laziness. “I’m too old anyway, its too late for me” “I
just don’t have the time”

5. • Heart Health
• Healthy body
composition
• Improved
physical function
• Self confidence
and mood
• Energy level
• Better Sleep
Quality
• Healthier skin
• Increase in brain
power
• Higher self
esteem
• Longer life
• Better at work
• Physical
strength/enduran
ce
• Better ability to
cope with stress
THE BENEFITS

6. • Healthier joints
and bones
• Increased burning
of calories
• Improved
facial/physical
appearance
• Enhanced social
life
• Increased stamina
• Increased immune
system/rapid
recovery.
A reduced risk of:
• Coronary artery
disease
• Heart attack
• High blood
pressure
• Type 2 diabetes
• Colon and breast
cancer
• Obesity
• Stroke
MORE BENEFITS

7. THE SCIENCE OF HOW

8. NUTRITION
• A proper diet is paramount to a healthy lifestyle.
• Getting in shape is 80% diet and 20% exercise.
• Learn to eat the right things at the right time and you will get 2x-3x the
results in the gym.
• Working out without a proper diet is where most people go wrong. They
have to work extremely hard for low results and they give up.
• There are 3 main food categories that are important to fitness: Protein,
Carbohydrates, Fat. Lets start by learning about protein.

9. • The building block of
life.
• Essential to creating
muscle and losing fat
• Protein comes from the
greek word “protos”
which means “of prime
importance”
• Your body, after water,
is largely made out of
protein
• Eat at least 1 gram of
protein per pound you
weigh daily.
PROTEIN

10. • Fish
• Red meat
• Chicken
• Poultry
• Eggs
• Dairy products
• Soy beans
• Whey protein
powder
SOURCES OF PROTEIN

11. IMPORTANT TO KNOW ABOUT PROTEIN
• How much to eat.
• When to eat it.
• What foods are the best to get protein from
• How the body uses it

12. CARBOHYDRATES
• Your body’s primary source of energy
• Mainly made of sugars, starches and fiber.
• If the carbohydrate or “carb” is not used
For energy quickly, it is stored in the body as fat.
• Unlike protein and essential fats, our bodies
Can survive without carbs if needed (not recommended)
• Slow burning carbs/complex carbs
• Fast burning carbs/processed carbs

13. • Bread
• Wheat
• Oats
• Rice
• Pasta
• Cereal
• Crackers
• Any grain
• Any baked
goods
• Vegetables
• Fruit
• Sweets/sugar
• Alcohol
SOURCES OF CARBOHYDRATES

14. IMPORTANT TO KNOW ABOUT CARBS
• What the best sources are
• The difference between a fast burning and slow burning carb
• When to eat them
• How much to eat (half your calories)
• What their purpose is
• How to use them for muscle gain or fat loss

15. FATS
Fat isn’t always the bad guy when it comes to being fat. Bad fats such as
saturated fats and trans fats which are commonly found in junk food
like potato chips, ice cream, doughnuts and other sweets are bad. But
good fats such as monounsaturated fats, polyunsaturated fats and
omega-3s have the opposite effect. In fact, healthy fats play a huge role
in managing your moods, mental alertness, fatigue and controlling your
weight. Contrary to popular belief, the answer isn’t cutting out the fat,
its learning to make the right choices.

16. SOURCES OF FATS
G O O D F A T S
• Olive oil
• Avocados
• Olives
• Nuts
• Peanut butter
• Sunflour seeds, flaxseed,
pumpkin seeds
• Fatty fish (salmon, tuna,
mackerel, trout)
• Soymilk
• tofu
B A D F A T S
• High fat meats (beef, lamb, pork)
• Chicken with skin
• Butter
• Cheese
• Ice cream
• Lard
• Baked pastries
• Packaged snack foods (crackers,
popcorn etc.)
• Margarine
• Fried foods
• Candy bars

17. IMPORTANT TO KNOW ABOUT FATS
• Keep total intake to 20-30% of daily calories
• The difference between good fats and bad fats
• How to reduce bad fats
• Learn the healthier options
• When to eat fats
• How to use fats for weight management

18. WHAT IS A CALORIE?
A calorie is a unit of measurment.
• One calorie is the amount of energy needed to raise the temperature of one kilogram of water by
one degree celsius.
• When you look at the calories on the nutrition facts of food, it is literally telling you how much
energy it is going to give you.
• Your calories will give you more or less energy, longer lasting or quick bursts of energy all
depending on what type of foods those calories come from.
• Fats have the highest concentration of calories and provide a lot of energy (that’s why the body
stores unused calories as concentrated fat for use at a later time)
• Heavily processed carbs (white bread, sugar anything that has been broken down by some
machine or mixed in to a recipe) are fast burning calories. They are absorbed quickly and give
an immediate but short lived spike in energy because they are already broken down and the
body doesn’t need to work very hard to digest them. Think sugar rush.
• Unprocessed carbs (basically as close to being harvested out of the ground as possible.
Potatoes, vegetables, oats, rice) are slow burning and give a steady and long lasting energy
effect because they take longer for the body to break down, since they have not been pre-
processed.
• The average person needs 2000-2500 calories a day. Depending on your fitness goals you may
need more or less.

19. HOW CALORIES ARE BURNED
The average person burns about 2100 calories every day just by existing
and doing their day to day routine.
• Americans have the highest average caloric intake at 3,330 per day.
• That means about 1,230 calories on average every day go unused and
are then eventually stored as fat. Its no wonder our country is so fat!
• One pound of fat contains about 3500 calories.
• In order to lose weight, one must create a deficit. Burn more calories
per day than you eat, and your body is forced to use its stored calories
(fat) for energy. If you eat 2500 calories a day and burn 3000. you have a
deficit of 500. at the end of a week you will have burned 3500 calories or
1 pound of fat. The greater the deficit, the faster the fat loss.

20. WORKOUT

21. THE BASICS
• Physical activity is vital to any fitness goal.
• Weight loss can be achieved with diet alone, however a workout routine
drastically accelerates the rate at which fat is burned.
• Muscle gain cannot be achieved without physical activity.
• Nutrition is 80% of any gains or losses, however the physical stress is
what makes you feel good, more confident, stronger and better looking.
• The more muscle you have, the more calories you burn daily.

22. CARDIOVASCULAR ACTIVITY
This is usually abbreviated as “cardio” and it refers to an activity that
increases your heart rate. Almost any physical activity can be classified
as cardio, however usually it refers to jogging, sprinting, biking, hiking,
rowing, elliptical machine etc. cardio is king of the workout when it
comes to fat loss. If you are trying to create a calorie deficit and you
know you eat 3000 calories a day, all you need to do is step on a
treadmill and either walk, run or sprint until the built in calorie counter
says you’ve burned 300-800 calories. Remember, the bigger the deficit,
the faster the fat burns! Some people like to do consistent cardio for 20-
30 min a day 5-7 days a week. Some like to do high intensity cardio for
an hour 2x a week. It doesn’t matter as much how you do it, as long as a
deficit is created you will see results.

23. WEIGHT LIFTING
Lifting weights is critical to creating new muscle, and although it is not
necessary for fat loss, it exponentially accelerates the rate at which it is
lost and helps to keep the fat off. Think of yourself as your muscle.
Pretend that your fat is not a part of you, but merely a source of food for
the real you (your muscle) The more muscle you have, the more energy
(fat) you require just to exist. If two people have an extra 70lbs of fat
each, but one person has more muscle mass, they will burn that fat off
much faster than the person who doesn’t have as much muscle just by
standing around and doing their daily routine!
• When a person lifts weights, they are literally tearing the fibers of their
muscles. This creates a feeling of being sore the next few days. If
enough protein (the building block of muscle) is ingested each day, the
body will take that protein and use it to fill in the cracks in the torn
muscle and rebuild it bigger and stronger each time.

25. SUPPLEMENTATION
When people think of supplements, they always want the magic pill that
makes them lose weight or gain muscle. Unfortunately these do not
exist, no matter how convincing that late night infomercial is. There is
no substitute for diet, exercise and discipline. Its very simple, but its not
easy. If it were easy, everyone would look their best. There are
supplements however that can accelerate certain effects along with diet
and exercise. If diet is 80% and exercise is 20%, then suppliments are
15%. That’s right. 115%. You will get results without supplements, but
you can achieve them a little faster with them.

26. GOAL SETTING
In order to actually achieve anything more than mediocre results, you must
have clear goals.
• Decide what you want (be specific)
• Decide why you want it (must be compelling)
• Decide when you want it by (without urgency, nothing happens)
• Make a clear plan (a goal without a plan is just wishful thinking)
• Tell everyone you know or talk to about your goal (accountability)
• Execute.

27. MOTIVATION & FOLLOW THROUGH

28. ACTION PLAN
• Set a goal
• Set a deadline
• Find a compelling reason to achieve your goal
• Create a meal plan
• Create a workout plan
• Execute