nutrition and performance book

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Content 1. Mindset When goals become dreams Willpower 2. Thermodynamics What is Thermodynamics? 3. Macros and micros What is a macro? Fibre What is a micro? Why are macros so important? 4. Calorie counting, calorie intake and food diaries Why track your calories? Food logging using my fitness pal food diary Use of a BMR calculator Just be healthy 5. Reverse dieting What is reverse dieting? What is the endocrine system? Who should reverse diet? How to reverse diet 6. Be aware of restricted dieting 7. Carb cycling and refeeds 8. Choosing your macros based on your specific body type Choose your macros based on your specific body type! 9. Rest, recovery and stress balance Why do I mention stress? What is stress? overtraining 10. Hydration and alcohol Why drink water? Sodium How does alcohol affect your results? 11. Stretching and mobilising Why should you stretch and mobilise? 12. Understanding energy balance 13. Supplement use What’s good and what’s not 14. Measuring your progress Why should I record progress? Measuring your fitness Measuring body composition Photos and the mirror Scales callipers 15. Form and the mind muscle connection Correct form and how to perform the back squat, bench press, overhead press and deadlift The mind muscle connection 4
16. How the muscle grows How to stimulate muscle growth 17. The gut 18. Diabetes Type 1 diabetes Type 2 diabetes How to cure type 2 diabetes leptin 19. A few Myths debunked 20. Final thoughts 5
Page 1 and 2: 1
Page 3: Nutrition and performance guidance
Page 7 and 8: Much of this will boil down to will
Page 9 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21 and 22: Below I have bullet pointed how you
Page 23 and 24: 6. Be aware of restricted dieting G
Page 25 and 26: 8. Choosing your macros based on yo
Page 27 and 28: Overtraining Below I’ve listed so
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35 and 36: Cyclic Dextrin - This is pure carbo
Page 37 and 38: Here are a few supplements that I f
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47 and 48: The mind muscle connection *“As y
Page 49 and 50: So, if you want to gain muscle simp
Page 51 and 52: Gut health is determined by the lev
Page 53 and 54: and eating a healthy diet will also
Page 55 and 56:
We must keep out leptin levels in c
Page 57 and 58:
20. Final thoughts So, you have com
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