This course is mainly for beginners, but can also be used by experienced lifters and trainers as well. If you are trying to get your nutrition and training under control, this is a great place to start. We make it each lecture easy to follow and provide multiple examples when calculating macronutrients. Authors, Cameron Smith and Kyle Nymberg have a combined 11 years of personal experience when it comes to understanding nutrition and training. They only speak from experience and provide you with the knowledge and foundation you need to live a healthier life. Their company Ironpulse was forged for hard workers with a go-getter mentality. The name stands for those who have just as much strength on the outside as they do within. The individuals, or groups who are determined to accomplish anything they set their minds to, no matter the obstacles that lie ahead.
The nutrition lecture will cover the following,
1. Introduction and outline
2. Understanding Your Metabolism and Total Daily Energy Expenditure (TDEE)
a. Basal Metabolic Rate (BMR)
b. Physical Activity Level (PAL)
c. Thermic Effect on Food (TEF)
3. Micronutrients vs. Macronutrients
a. Micronutrients (micro)
b. Macronutrients (macro)
i. Protein
ii. Fat
iii. Carbohydrates (Carbs)
c. How to calculate your Macros
4. Proper Hydration
a. How to tell if you're dehydrated.
b. How much water is recommended per day?
5. Determining Your Food Choices
a. Biological Determinants
b. Economic and Physical Determinants
c. Social and Cultural Determinants
d. Psychological Determinants
6. Properly Weigh Yourself
7. Supplements Information Guide (Our experience and what we do/don’t recommend)
a. Protein Powder
b. Multivitamin
c. Omega 3-6-9
d. Caffeine
e. Branch Chain Amino Acids (BCAA)
f. Fat Burners
The training lecture will cover the following,
1. Introduction and outline
2. How exactly does your body function to build muscle?
3. Beginner vs Intermediary Lifter
a. What is your starting point?
4. Squat
5. Bench Press
6. Deadlift
7. Overhead Press
8. Exercises You Can Perform
a. Chest
b. Back
c. Triceps
d. Biceps
e. Shoulders
f. Legs
g. Forearms
h. Abs
9. Cardio
a. High-Intensity Interval Training (HIIT)
b. Low-Intensity Steady State (LISS)
10. Types of Reps
11. Bodyweight Exercises
12. High vs. Low Reps
13. Recovery
a. So how can you recover faster?
14. Supplements Information Guide (Our experience and what we do/don’t recommend)
a. Creatine Monohydrate
b. Testosterone Boosters
15. Example Workout Plan
