Men's Figure eBook / Training and Basic Knowledge /

Men's Figure eBook / Training and Basic Knowledge / Nutritional Foundations and Habits, Supplementation and Training by Mark Reeves
Workout Planner and Gym Log included

Fundamental knowledge for beginners without feeling overwhelmed and guaranteeing results

Hi,
My name is Mark and I'm a certified personal trainer. The book I've written is for beginners who don't know how to get down to changing their habits, changing their body shape, and generally improving their well-being. I want to share with you the knowledge I've gained and present everything to you in one little pill.

It's hard to start, I know that well. I have found this out for myself.
A few years ago, I started to "take care of myself". However, I did not know where to start. I left the topic of changing both nutrition and lifestyle habits and starting workouts for later, wanting to first draw knowledge from various sources to be 100% prepared and achieve the best possible results in the shortest possible time. I watched hundreds of videos on a well-known platform, read a lot of books, publications, and even studies. I lost a lot of time putting off starting a new path. At the outset, I can tell you right away that this is WRONG. You don't need to reinvent the wheel. You can assimilate the fundamentals in just one day. Another and another video on popular platforms will not change much in your life and, above all, will not change anything for you. Most often you may hear: "…I will start from the new year…", "…I will start from the 1st of next month…", "…I will start already from Monday…". My advice is simple: START NOW! Remember: 3 workouts per week are better than 2, 2 workouts are better than 1, and 1 is better than no workout. Expanding your knowledge is important and very helpful, that goes without saying. Nevertheless, it delays you from achieving the desired results and changing your habits. Therefore, to save you some time I have prepared this ebook. I hope it will help you take a new path, achieve your desired goals and motivate you to change your life for the better.

Table of Contents:
1. Introduction

2. Nutritional Foundations and Habits
- Basal Metabolic Rate (BMR)
- Total Daily Energy Expenditure (TDEE)
- Caloric demand
- Proteins
- Fats
- Carbohydrates
- Caloric deficit
- Healthy Eating Plate
- Habits

3 Supplementation

4. Training
- Training Variables
- Training Volume
- Training Intensity
- Training Frequency
- Progression
- Deload
- FBW
- SPLIT
- Push Pull

5. Training plan / Workout Planer & Gym Log
- Measurements
- Sample Workout Plan for Beginners
- Workout Planer & Gym Log