1. Goals and the Factors making or breaking them Ethan Perkins

2. Weight Training Principles Progressive Overload – Gradual increase of stress placed on the body during exercise training Overload is the main factor of building muscle Properly overloading is the only beneficial method to building muscle doing your workouts

3. Nutrition Dieting is beneficial in the short term to lose weight However, if you don’t turn dieting into a lifestyle, then when the diet is over you will begin to eat unhealthy again Nutrition is a lifestyle that requires you to constantly eat healthy

4. Nutrition cont. If you in-grain into your head that you will only drink water, your body will be much better off throughout your life A natural diet that includes many healthy fats is beneficial Carbs provide energy, and cutting carbs in your diet will put your body in a natural state of ketosis, which is the state in which your body burns existing fats for energy

5. Working Out Discpline yourself to workout throughout the week and you will see gains A upper/lower split in a workout will build muscle throughout the body Working out is only really helpful if you do it for a continious amount of time

6. Focused Workouts Work out for your goals If you would like to gain muscle/weight, then bulk up Dirty Bulking – Eating 500 more calories than what you use per day Clean Bulking- Eating 200-300 more calories than what you use per day

7. Nutrition cont. Eating properly supplies necessary energy required to particpate in a workout within the proper target heart rate zone Fruits and vegetables are typically low in calories and fill your stomach Carbs post-workout tend to replenish energy used Healthy fats – Saturated, Nonsaturated, polyunsaturated – Improve weight loss and general health

8. Diets Fasting and starvation is not a healthy way to lose weight If constantly not eating, you open your muscle to tears and your body will use muscles if it does not have the proper amount of other resources ts Drinking only water keeps your body in a healthy state

9. Goals Goals don’t change as situations change ]Goals are important as they give a reason to discipline yourself to workout Goals inspire healthy living Goals inspire maturity Goals help gain confidence

10. Weight Training Builds Muscler Helps lose fat if done in low repetitions with high weight Cardio training increases muscular endurance and stamina Take only enough breaks to avoid muscle tearing and damage Properly follow a workout that allows all muscles to be worked

11. Sources http://www.medicalnewstoday.com/articles/5847.php http://www.codeofliving.com/goals/5-powerful-reasons-why-goal- setting-important http://www.codeofliving.com/goals/5-powerful-reasons-why-goal- setting-important http://www.syattfitness.com/westside-barbell/the-westside-barbell- conjugate-method-a-users-guide/ http://www.syattfitness.com/westside-barbell/the-westside-barbell- conjugate-method-a-users-guide/ http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building- fat-loss/ http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building- fat-loss/ https://www.atkins.com/how-it-works