Table of contents

Introduction……………………………………………………………………………….4

Part 1 - Nutrition Fundamentals………………………………..………………….5

Calories                                                          

• How Calories Work

• Calories in relation to weight loss/gain

Macronutrients

• Importance of Carbs

• Importance of Proteins

• Importance of Fats

Micronutrients

• Why are they important?

• Water Intake

• Common Supplements

Part 2 - Fitness Fundamentals……………………….…………………………..…8

How Should I be Working Out?

• Types of Exercise

Warm Ups & Recovery

• Warm Ups

• Recovery and Rest

Part 3 - Practical Applications…………………………………………………..…10

Adding Nutrition into Your Day

• Strategies for Success

Adding Fitness into Your Day

• Strategies for Success

“Cheating”

• The 80/20 Rule

Part 4 - Misconceptions………………………………………………………………12

Nutrition Misconceptions

• Common Misconceptions about Food

Fitness Misconceptions

• Common Misconceptions about Working Out

Part 5 - Simplified Guides……………………………………………………………14

A Simplified Guide to Fat Loss (Cutting) and Bulking

• How to Eat

• How to Workout

A Simplified Guide to Lifting

• Favorite Exercises for Muscle Growth

• Equipment

A Guide to Staying on Track at Restaurants

• Ordering Options

• Calorie and Macro Breakdown