Learn and Gain: Fitness, #1

By Donaka Wasura

Still struggling to achieve your dream physique? Don't have enough knowledge about how to mould your body? Wasted a lot of money on supplements?

Don't worry here is all the knowledge you need to know in one place. Not all of us can afford to hire qualified personal trainers to provide you customized diet plans or workout schedules. And you do not have to waste money on supplements or personal trainers if you have the proper knowledge about proper nutrition, workout, rest and the functions of your body.

From this book you will be able to know about everything you need to know about how to make the perfect body for you, Including how to make a customized diet plan and a professional workout schedule. And not you will be able to make professional workout schedules and diet plans for your self and for others who needs help to mould their body.

If you are using supplements use the correct supplements that matches with your needs and choose the best supplements for you. In this book there are information about the most common supplements used, their functions and their pros and cons.

And if you are blindly using steroids, learn about them too and know what these steroids do to your body and health.

Be healthy and choose what is best for you! Read the book and you will be able to know everything that you need to know about building your body as you want!

• Language: English
• Publisher: Donaka Wasura
• Release date: Sep 25, 2020
• ISBN: 9781393116615

Book preview

LEARN AND GAIN

Correct Path to Your Dream Physique

By

J.M.D. Wasura

Copyright page

Copyright © 2020 J.M.D. Wasura

All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form or by any means including photocopy, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except as permitted by U.S copyright law.

Contents

INTRODUCTION

Chapter 01 - Introduction to Fitness

1.1 Introduction to Physical Fitness

1.1.1 Activities to develop Physical Fitness

1.2 Introduction to mental fitness

1.2.1 Activities to develop mental fitness

1.3 Difference between bodybuilding and fitness

Chapter 02 - Introduction to Bodybuilding

2.1 Bodybuilding overview

2.1.1 Advantages of bodybuilding

2.1.2 Disadvantages of bodybuilding

2.2 Professional Bodybuilding

2.2.1 Advantages of Professional Bodybuilding.

2.2.2 Disadvantages if Professional Bodybuilding

Chapter 03 - Functions in the body

3.1 How the muscle contraction happen?

3.2 How does the muscles grow?

3.3 What is body fat?

3.3.1 Benefits of body fat when taken in adequate amounts

3.3.2 Types of body fat and their functions

3.3.3 Calculate body fat percentage

3.3.4 What is fat burning?

Chapter 04 - Overview of Nutrition

4.1 Introduction of a Diet Plan

4.1.1 What is a diet plan?

4.1.2 Principles of diet planning

4.1.3 Mistakes people do when following a diet plan

4.2 Calories

4.3 Macro nutrients

4.3.1 Carbohydrates

4.3.2 Fat

4.3.3 Protein

4.4 Micro nutrients

4.4.1 Water Soluble Vitamins?

4.4.2 Fat Soluble Vitamins

4.4.3 Macro Minerals

4.4.4 Trace Minerals

4.5 Prepare a Customized Meal Plan for You

4.5.1 How to calculate the daily calorie requirement when preparing a customized diet plan?

4.5.2 Calculate the daily requirement of each type of micro nutrients

4.6 Types of Diets

4.6.1 Flexible Diet

4.6.2 Ketogenic diet (Keto)

4.6.3 Atkins Diet

4.6.4 Zone Diet

4.6.5 Mediterranean diet

4.7 Meal Prep

4.7.1 How to prepare a Meal prep?

4.7.2 Food that can be used for meal prep

4.7.3 Things to keep in mind

Chapter 05 - Fundamentals related to workouts

5.1 Compound exercises

5.1.1 Benefits of compound exercises

5.2 Isolation exercises

5.2.1 Benefits of isolation exercises

5.2.2 Disadvantages of isolation exercises

5.3 Types of sets we can use in our workout schedule

5.3.1 Straight sets

5.3.2 Drop sets

5.3.3 Super sets

5.3.4 Compound sets

5.3.5 Pyramid sets

5.3.6 Rest-pause sets

5.3.7 Tri-set/giant set

5.4 How many Reps should I do?

5.4.1 Training for muscle size (Hypertrophy)

5.4.2 Training to develop strength

5.4.3 Training for muscle endurance

5.5 Tempo

5.5.1 For muscle building

5.5.2 For fat burning

5.5.3 For power training (suitable for exercises like squats)

5.5.4 For training the technique

5.6 Dumbbell exercises and Barbell exercises

5.6.1 Barbells and their functions

5.6.2 Dumbbells and their functions

5.6.3 Dumbbells Vs Barbells

5.7 Cardio

5.7.1 How to choose cardio exercises?

5.7.2 How often should you engage in cardio exercises?

5.7.3 Benefits of cardio

5.8 Tips to build Six Pack

5.8.1 Things you should follow

5.9 Make a Customized workout schedule for you

5.10 Rest periods between sets

5.11 Steps to make a proper home workout schedule

5.12 HIIT Training

5.12.1 Make a HIIT Training session for yourself

5.13 Zumba

5.13.1 Types of Zumba classes

5.13.2 Benefits of Zumba

5.14 Aerobics

5.14.1 Benefits of Aerobic exercises

5.14.2 Aerobic exercises to do at home or at the gym

5.14.3 Types of aerobics.

5.15 Circuit Training

5.15.1 Benefits of Circuit training

5.15.2 Steps to prepare a circuit for you

5.15.3 Some example circuits to follow

Chapter 06 - Bodybuilding supplements

6.1 Protein supplements

6.1.1 Whey protein

6.1.2 Egg Protein

6.1.3 Casein protein

6.1.4 Soy protein

6.1.5 Hemp protein

6.1.6 Rice protein

6.1.7 Pea protein

6.2 Creatine

6.2.1 Muscle gaining process with the help of creatine

6.2.2 Benefits of Creatine

6.2.3 Disadvantages of excess use of creatine

6.3 Pre Workouts

6.3.1 A good pre workout should include these ingredients,

6.4 Fat burners

6.4.1 Things to follow when using a fat burner

6.5 Weight / mass gainers

6.6 Beta Alanine

6.7 BCAA

6.8 HMB supplements

6.9 Carnitine

6.10 Glutamine supplements

7. Anabolic steroids

7.1 Anadrol

7.2 Anavar

7.3 Deca-Durabolin

7.4 Dianabol/DBol

7.5 Equipoise / Parenabol

7.6 Proviron (Mesterolone)

7.7 Testosterone

7.8 Trenbolone

7.9 Winstrol / Stranozolol

7.10 Human growth hormone

INTRODUCTION

STOP WASTING MONEY UNNNESSARILY. KNOW WHAT YOU ARE DOING AND WHETHER IT IS NEEDED FOR YOU.  LEARN THE FACTS THAT YOU MUST KNOW WHEN TRYING TO ACIEVE A CERTAIN GOAL PHYSIQUE

I am a fitness trainer who has learned about fitness and bodybuilding for several years and helped many clients to transform their bodies to their dream body. Not all people can afford a personal trainers and yet some trainers do not give the proper knowledge and guidance for healthy fitness journey. So I decided to share my know ledge and experience including a lot more researches about the things a person must know when going through their fitness journey. Many people do a lot of mistakes and sacrifice their health just to look good, because of the lack of knowledge of the impact they get when doing exercises, following proper nutrition, selecting proper supplements based on the personal needs and the adverse effects people get when using steroids.

From this book I have included many details including having proper nutrition, preparing a customized diet plan, impact of exercises, how the nutrition and exercises helps to build your body biologically, how to prepare a customized professional workout schedule for yourself, overview of many bodybuilding supplements and steroids, their benefits and the side effects and so much more information that you must have a proper idea when going through your fitness journey.

After reading this book you won’t need to go after personal trainers, nutritionists or other supplements or steroids unnecessarily and you will be able to get rid of a lot of mistakes that you have been doing throughout in your diet plans and workouts.

Warmly welcome for a healthy fitness journey!

Chapter 01 - Introduction to Fitness

1.1 Introduction to Physical Fitness

PHYSICAL FITNESS IS the state of health and well-being and the ability to perform aspects of sports, occupations and daily activities. Physical fitness is normally achieved through proper nutrition, moderate physical exercises and sufficient rest. Some people think both developing physical fitness and bodybuilding are the same, but bodybuilding is only one of the methods in developing physical fitness.

Physical fitness includes cardiovascular functioning (transporting nutrients, oxygen and hormones to cells throughout the body and removal of metabolic wastes (carbon dioxide, nitrogenous waste etc.) which is improved by aerobic activities that gets your heart and lungs working faster. It also includes muscle strength, endurance, body composition, flexibility and balance.

1.1.1 Activities to develop Physical Fitness

Engaging in regular physical exercises

Bodybuilding

Walking, jogging or running for an effective amount of time

Engaging in sports activities (badminton, tennis, football etc.)

Engaging in aesthetic activities like dancing

Yoga

Calisthenics

And bodybuilding is also one of the best methods of developing the person's mental fitness too

1.2 Introduction to mental fitness

MENTAL FITNESS IS THE level of psychological well-being or an absence of mental illnesses. Mental health may include an individual' ability to enjoy life and to create balance between life activities and efforts to achieve psychological resilience.

1.2.1 Activities to develop mental fitness

Bodybuilding (reduces stress, anxiety etc.)

Meditation

Engaging in above mentioned physical activities

Engage in leisure time activities (hobbies etc.)

1.3 Difference between bodybuilding and fitness

Bodybuilding is a subpart of Fitness. (Bodybuilding is one method to develop fitness)

Bodybuilding mainly focuses on the outer appearance and while fitness is well-being of both mental and physical health

In professional bodybuilding people tend to use various unhealthy substances which reduces the fitness levels, but only helps to build the body.

Fitness can be improved my many activities other than bodybuilding.

Chapter 02 - Introduction to Bodybuilding

2.1 Bodybuilding overview

Most people think that bodybuilding is building a huge body and showing it off in competition purposes. But the whole purpose of bodybuilding is building a healthy and attractive body and it can be called as the use of progressive resistance exercises to control and develop one's musculature for aesthetic purposes and promoting health and fitness.

People think that you must go to a gym for bodybuilding. But actually you can engage in bodybuilding from anywhere and even without using any equipment. And only doing exercises does not give you better results in body building. You have to stay disciplined with your eating as well. It is a well-known fact that 70% of your body is built in the kitchen. The person who engages in any kind of bodybuilding activities is called a bodybuilder. The changes that bodybuilders undergo through training is not only makes them healthy in the short term, but can also have long lasting health benefits.

2.1.1 Advantages of bodybuilding

Bodybuilding is not only about the body. It affects a person's overall physical health as well as the physical health.

PHYSICAL HEALTH BENEFITS are,

Reducing reduces risk of developing coronary heart diseases.

Reduce and control of