Phat Tran
software engineer
Fitness 101
Phat Tran - phattv.dev@gmail.com
A quick introduction to what & why fitness and how to get fit.
What is fitness?
the condition of being physically fit and healthy.
Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
https://en.wikipedia.org/wiki/Physical_fitness
Fitness activities
- Sports
- HIIT
- Military training
- Aerobics
Why fitness?
- Controlling blood pressure
- Cancer prevention
- Inflammation reduction
- Immune system boost
- Weight control
- Physical fitness
- Mental health
https://en.wikipedia.org/wiki/Physical_fitness#Effects
How to get fit?
- Train (Exercise)
- Eat (Nutrition)
- Sleep (Rest)
Exercises (Train)
(at the Gym)
By Muscle Groups
- Chest
- Shoulder
- Back
- Arm
- Abs
- Legs
Chest
https://chestsculpting.com/images/best-upper-chest-exercise.jpg
Shoulder
http://ke-fitness.com/wp-content/uploads/2016/08/deltoid-heads-1024x443.jpg
Back
http://www.thehealthsite.com/wp-content/uploads/2013/12/back-muscles.jpg
Arm (biceps & triceps)
http://gymlion.com/wp-content/uploads/2015/04/tricep.jpg
Arm (forearm)
https://weighteasyloss.com/wp-content/uploads/2018/03/18447240_868012636670910_6721717271216085156_n.jpg
Abs
https://i.pinimg.com/originals/c4/11/20/c411204d6c6eccf235944a72a09e30e6.jpg
Legs
https://marciaruns.files.wordpress.com/2017/04/img_2926.jpg?w=1100
By Equipments
- Barbell
- Dumbbell
- Machine
- Cable & pulleys
- Bodyweight
- Others (bench, ball, kettlebell, ...)
Barbell (with plates)
https://www.roguecanada.ca/media/catalog/product/cache/2/image/1500x1500/472321edac810f9b2465a359d8cdc0b5/r/o/rogue-horizontal-plate-rack-web10_2.jpg
Barbell (fixed weight)
https://cdn8.bigcommerce.com/s-n88j1q/images/stencil/original/products/10021/29074/troy-tsbr-rubber-barbells-with-rack__63578.1496663824.jpg?c=2&imbypass=on
Barbell (EZ bar curl)
https://www.ironcompany.com/media/catalog/product/cache/image/1000x1000/af097278c5db4767b0fe9bb92fe21690/S/E/SET-UB-xlg.jpg
Dumbbell
https://cdn8.bigcommerce.com/s-r2fl439k1s/images/stencil/1280x1280/products/189/702/Marcy-3-Tier-Dumbbell-Rack-DBR-86-1__99720.1501179071.jpg?c=2&imbypass=on
Machine (there are a lot)
https://www.capitalsports.de/out/pictures/master/product/1/6d23df0f55d4e713bf387b525d8da_1.jpg
Cable & pulleys
https://5.imimg.com/data5/RV/HB/MY-48288459/cable-pulley-machine-500x500.jpg
Bodyweight
https://i0.wp.com/www.zenmindbodylife.com/wp-content/uploads/2016/04/unassisted-pullup.jpg?fit=421%2C312
Other
https://www.fitnessdepot.ca/media/catalog/category/2016-08-29-11-38-08-FD-SEPTEMBER_NAV_GENERICBANNERS.jpg
By Mechanics
Isolation vs Compound
https://static1.squarespace.com/static/5834980029687f68b7a945ff/t/588f9609bebafbc786f8c678/1485805070185/
Pulling vs Pushing
https://i.pinimg.com/originals/87/20/6d/87206df974226ee0930973ee0213b60d.jpg
Strength vs Endurance
https://impossiblehq.com/wp-content/uploads/2012/08/MARATHONSPRINT.jpg
Movement
- Push
- Pull
- Press
- Curl
- Raise
- Row
- Fly
- Extension
- Lunges
- Dips
Curl
http://ironguru.com/wp-content/uploads/arnold-preach-curl-1.jpg
Exercise breakdown
- Bench (BB) press
- Bent-over BB row
- Pull-up
- Dead-lift
- Leg press
Exercise Plan
- Availability: time & money
- Gym or outdoor/home
- Purpose: lose or gain weight
- Isolation vs compound
Sample 5-day full-body exercise plan
- Day 1: Legs/Abs
- Day 2: Chest
- Day 3: Back/Abs
- Day 4: Rest
- Day 5: Shoulder/Abs
- Day 6: Arms
- Day 7: Rest
Sample 3-day full-body exercise plan
- Day 1: BB squat, BB bench press, pull-ups, overhead press, BB curl, abs
- Day 2: rest
- Day 3: BB deadlift, bent over BB row, incline DB press, side lateral raises, triceps extensions, hammer curls
- Day 4: rest
- Day 5: DB lunges, triceps dips, chin-up, double kettlebell press, calf raises, plate twists
- Day 6 & 7: rest
5x5 program
- 5 sets x 5 repetitions
- 3 main barbell exercises (squat, bench press, deadlift) target main muscle groups
- Start light, do proper form, increase weight, repeat
https://stronglifts.com/5x5/
Eat (Nutrition)
7 main classes of nutrients
- Carbohydrates
- Proteins
- Fats
- Vitamins
- Minerals
- Fiber
- Water
http://wikieducator.org/Carbohydrates,_Proteins,_Vitamins_and_Minerals
Tips & rules
- Focus on Carb & Protein & Fat
- Calculate calories intake
- 1g carb = 3.75 calories
- 1g protein = 4 calories
- 1g fat = 9 calories
- More calories = gain weight
Less calories = lose weight- Try some plans and moderate
What about supplements?
- Natural sources are the best
- Save time & add missing nutrition classes
- Recommended: caffein, whey protein, creatine, multi-vitamin, BCAA
Sample diet for
gaining weight
- 07AM: 1 whey cup + 1 banana + oatmeal + 2 egg white
- 09AM: banana/apple/avocado + roasted soybean/cashew + yogurt + milk + 2 egg white
- 12PM: rice + veggie + meat
- 03PM: smoothies
- 06PM: rice + veggie + meat
- 09PM: 1 whey cup or 2 egg white
Sample diet for
losing weight
- A lot of water
- No sugar, fat
- Eat less, exercise more
Sleep (Rest)
- Between sets: 30-60s for typical or 60-90s for compound exercises
- Breath naturally
- Focus on training, time is limited
- Muscles need to rest to growth and gain
Key Takeaways:
- All fitness is good fitness.
- Establish a string mind-muscle connection.
- Train - Eat - Sleep.
- Calculate your calories,
- More calories = gain weight
- Less calories = lose weight
"If you wanna look amazing, you've gotta train amazing, you've gotta eat amazing and you've gotta sleep amazing" - Duffy Gaver.
Reference
- Books: Strength Training Anatomy 2nd Edition.
- Youtube: Buff Dudes, Jeremy Ethier, An Nguyen.
- Article: FAQs , webthehinh.
- What are yours?
Thank you!
Question Time.
Phat Tran - phattv.dev@gmail.com
*Bonus: https://slides.com/phattran/running
Fitness 101
By Phat Tran
Fitness 101
A quick introduction to what & why fitness and how to get fit.
