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How To Construct Your Own Fitness Program, Beginners Edition
By Oz Wright
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About this ebook
Written by an experienced personal trainer and fitness enthusiast, this E-Book is designed simply to help you build your own program for yourself. No more paying hundreds of dollars to hire a personal trainer and paying for fitness programs. Achieve your goals today. Learn the basics of exercise and be educated in fitness. Learn how to calculate recommended calories, Basal metabolic rate, total daily energy expenditure, heart rate max. Learn about splits, heart rate percentages for cardio, exercises, basic knowledge of the muscles, and more! Do it yourself Fitness!
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Book preview
How To Construct Your Own Fitness Program, Beginners Edition - Oz Wright
Table of contents
Page 1......D.I.Y. Fitness Intro
Page 2......Table of contents
Page 3......Introduction
Page 4......Identifying a goal
CHAPTER 1
Page 5......The basics of fitness/Body types
Page 6......Importance of calories/Calorie tracker
Page 7......Calorie formula breakdown
Page 8......Formula breakdown continued
Page 9......Progressive overload
Page 10......Figuring out maximum heart rate/Heart rate goal/Maximum Heart rate
CHAPTER 2
Page 11......Constructing The program/Weights intro/Warming up
Page 12......Compound exercises
Page 13......Form importance/Muscle groups
Page 14......Muscle groups continued
Page 15......Muscle groups continued
Page 16......Program Splits/Picking weights, sets, and reps
Page 17......Cardio, fat loss/Cooldown
Page 18......Core importance/Rest and Recovery
Page 19......Safety
Page 20......Example program
Page 21......Example continued
Page 22......Example continued
Page 23......Example continued/Extra tips
Page 24......Wrapping up
INTRODUCTION
CREATING GOOD HABITS can be hard. Breaking old habits can be even harder. How do you break a bad habit, or form a new, Good habit, when you really don't know what to do? Or if someone really never taught you? How long have you wanted to know how to change yourself, or your body? How many times have you paid a personal trainer to build you a weight loss or muscle building program? Think about it. Now think about the issues that come with that. I find it difficult sometimes to commit to someone else’s program. I also find it difficult to do a workout in a program where I have no idea how to perform a certain exercise and I find myself on google in the middle of my workout. Not fun. I have been certified as a personal trainer for years. But before I had my certification and was able to train clients, I had to do my own research on how to perform lifts, how to maximize my time in the gym, how to build the most muscle, how to lose the most fat, how to make my own program, and not paying hundreds of dollars to have someone create a program for me.
Reasons for purchasing a program
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