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

Thank you!

Question Time.

Phat Tran - phattv.dev@gmail.com
*Bonus: https://slides.com/phattran/running

Made with Slides.com