Do you want to achieve your dream body and actually keep it long-term? Are you tired of workouts that don’t show results, and boring, clean diets? Do you struggle to stick with your regimen? Then you need the resources in this book!
The fitness industry has tried to sell you countless lies about how to get and stay fit.
Restrictive diets, excessive exercising, and all the other fitness myths don’t work—and they’re also really unhealthy.
Losing fat and actually keeping it off is simple with the right healthy lifestyle habits.
If you want to discover how to sustainably get toned and become healthy inside and out, then the Strength Training Program has everything you need to feel and look your best.
You can achieve your best figure sooner than you thought possible using only simple lifestyle shifts, effective exercises that don’t kill you, and a balanced diet.
It’s more than possible to reach your fitness goals while taking care of your health and living a fulfilling life.
Inside Strength Training Program, you will discover
the effective nutrition guide to nourish your body and lose fat without unnecessary restrictions
the psychology behind achieving your dream body and gaining mental strength
the important yet simple lifestyle shifts to keep you healthy and fit in the long run
the effective exercises that work to build muscle fast and get you the most out of your workouts
…and a customizable workout plan directly from the author’s routine to get you jacked fast!
Don’t waste your time, money, and energy doing exercises that don’t work and eating foods you hate.
You can achieve your goals within your current lifestyle by working out smarter (not harder), and eating to nourish yourself with the energy you need.
Your dream body is much closer than you think.
Give yourself the healthy life and great body you deserve with the Strength Training Program!
Author(s): Fitzpatrick, Thomas
Year: 2022
Language: English
Commentary: Strength Training Program
Pages: 215
Tags: Strength Training Program
Introduction
Meet the Author
Chapter 1: The Psychology of Your Dream Body
The Connection Between the Body and Your Dream
The Concept of Allostasis
Beware of Allostatic Overload
Tune Your Mindset
How to Develop a Growth Mindset
Take Some Time to Reflect
Learn to View Challenges With Positivity
Use “Yet-Statements”
Work on Your Attitude
Make the Journey Worth-the-While
Seek for Feedback
Define Your Purpose
Write Down Goals and Objectives
More Mental Preparation Ideas for Strength Training
Aggression May Help
Understand That the Journey Might not be That Rosy
Recognize Your Rival
Music can Get You Started and Keep you Going
Unplug and Clear Your Mind
Organize Rewards
Use Photos as Inspiration
Chapter 2: The Simple Truth About Building Muscle
Progressive Overload: The Principle
Progressive Overload Explained
Periodization and Progressive Overload
Types of Cycles
Deciding on the Length of a Training Phase
What to Expect From Progressive Overload?
How to Progressively Load
Pyramid Sets
Drop Sets
Super Sets
Partials
Strategies for Progressive Overload
Tips That Enhance Effectiveness
Identify Your Perfect Starting Level
Understand Who and Where You Are
Try Different Methods
Chapter 3: The Truth About Getting and Staying Lean
Know Your Nutrients
Lean Protein
Healthy Fats
Carbohydrates
The Role of Nutrition in Strength Training
Chapter 4: Every Lie the Fitness Industry Sold You Debunked
The Common Myths in the Fitness Industry
Being Lean is a Sign of a Healthy Body
A Fat-Burner Is a “Must-Have”
“No Pain, No Gain” is the Order of the Day
Fruits are Sugary, so They are Bad
It’s Almost Impossible to Tone Your Body Without Supplements
Completely Cut Off Carbohydrates From Your Diet
Low-Fat Food Products Aid Weight Loss
Even After Eating Lots of Fats in Your Diet, You will Still Lose Weight
It is Possible to Achieve Targeted Weight Loss
Calories are the Same
You Will Get Abs When You Do Crunches Religiously
Low-Intensity Cardio is One of the Tools You Need to Lose Weight
Results Show After Daily Intense Workouts
Chapter 5: The Science Behind Progressing to Get Jacked and Chiseled
Tone Your Body: The Science
The Science that Connects Food, Weight Loss, and Muscle Mass Gains
The Science that Connects Strength Training, Weight Loss, and Muscle Mass Gains
Chapter 6: How to Easily Lose Fat
Foods For Enhancing Weight Loss
Green Leafy Vegetables
Broccoli
Green Tea
Berries
Chillis and Peppers
Coconut Oil
Salmon
Potatoes
How to Stick to a Healthy Diet
Make Healthy Foods More Accessible
Keep Satiating Snacks Around
Do Away With the “All or Nothing” Approach
Plan Before Eating Out
Add Variety
Remind Yourself of the Benefits
Practice Patience
Chapter 7: Daily Habits More Rewarding Than Expensive Supplements
Why Should I Avoid Supplements?
They Don’t Always Deliver What’s Written on the Package
Safety May be Compromised
Alternatives to Supplements
Eat Whole Foods
Get About 20 Minutes of Sunlight
Walk After Meals
Get Enough Sleep
Chapter 8: Eating the Right Amount for Your Goals
Proteins
Signs That You are Consuming Too Much Protein
Signs That You Are Consuming Too Little Proteins
Carbohydrates
Signs That You Are Consuming Too Many Carbohydrates
Fatty Acids
Signs That You Are Consuming Too Many Fats
Signs That You Are Consuming Too Little Fats
Water
Symptoms of Excessive Water Consumption
Symptoms of Too Little Water Consumption
Chapter 9: The Secret to Attaining the Best Workout
Fit the Right Mindset
Listen to Music
Engage in Positive Self-Talk
Do Intervals
Do Away With Avoidable Distractions
Drink More Water
Flexibility Can be Handy
Add Variety
Make Sure You are Fueled
Chapter 10: The Ultimate Nutrition Guide
Recipes for Breakfast
Sweet Potato Delicacy
The Chicken Omelet
Greek Yogurt With Mango, Pineapple, Kiwi, and Ginger Syrup
Recipes for Lunch
The Rich Protein Bowl
Tuna With Wedged Sweet Potatoes
The Salmon Poke Bowl
Recipes for Dinner
Spicy Chicken, Alongside Couscous
Baked Fajita Pasta
Bean and Steak Burrito Bowl
Recipes for Snacks
Fruit Salad
Avocado and Blueberry Layered Smoothie
Peanut Butter Quinoa Snack Balls
Chapter 11: The Customizable Workout Plan
Strength Training
Strength Training Exercises
Dumbbell Overhead Press (DB OHP)
Barbell or Dumbbell Bench Press
Cable Triceps Push-Downs
Dumbbell Chest-Supported Rows
Pull-ups
Deadlift Variations
Squats
Planks
Leg Curls
Rest
Chapter 12: How to Program for Your Goals
Goal Setting: An Overview
Exercising Goals
Some of the Workouts That Can Help You Lose Weight
Squats
Bench Press
Deadlift
Walking Lunge
Push-Ups
Pull-Ups
Glute-Bridge
Kettlebell Swing
Step-Ups
Conclusion
References
