Fitness and Nutrition Guides

If you want to get the best results at the gym, you need to understand fitness and nutrition. The guides below will teach you everything you need to know about weight training, cardio training, bodyweight training, power/plyometric training, muscle activation, weight loss, and nutrition.

Man and woman holding a dumbbell

Weight Training Guide

The Weight Training Guide introduces you to weight training, explains how muscles work and grow, describes the different types of exercise, and reveals the basic and advanced methods of weight training. It also offers guidance on how to get started with weight training, find a gym, set up a home gym, warm up before a workout, stretch after a workout, track your progress, keep motivated, and ultimately succeed in achieving your weight training goal.

Man and woman on exercises bikes

Cardio Training Guide

The Cardio Training Guide begins by explaining the basics of aerobic and anaerobic endurance training, before going over everything you need to know to do cardio training effectively, such as how to calculate your cardio training zones and monitor your heart rate while exercising. It then presents the advantages, disadvantages, and applications of three types of cardio: steady-state training, interval training, and circuit training. The Cardio Training Guide concludes with instructions on how to design your own circuit training workouts.

Black man doing push-ups with one arm

Bodyweight Training Guide

The Bodyweight Training Guide is very short. It explains the fundamentals of bodyweight training and presents two bodyweight workouts, one for men and one for women. It also gives you the tools necessary to design your own bodyweight workouts.

Man and woman doing a box jump exercise

Power / Plyometric Training Guide

Like the Bodyweight Training Guide, the Power / Plyometric Training Guide is very short. It reveals the fundamentals of power and plyometric training before presenting two power workouts (one for the upper body and one for the lower body) and one plyometric workout (for the whole body).

Man lifting dumbbell with biceps glowing

Muscle Activation Guide

The Muscle Activation Guide is very original. It’s quite complicated, though, so it may not be an easy read. The guide begins with a description of joint articulations and the three planes of motion, after which it provides a general overview of the main muscles that are activated by different types of exercises, such as horizontal pulling exercises and vertical pushing exercises.

Weight loss plan written on board

Weight loss Guide

The Weight Loss Guide is short but very useful for anyone whose primary goal is to lose weight. It presents three steps to permanent weight loss, along with a wide range of tips and tricks that can make losing weight, and keeping it off, much easier.

Assortment of foods on a table

Nutrition Guide

The Nutrition Guide covers all of the important elements of good nutrition, dietary management, and strategic eating. After beginning with a detailed look at all macronutrients and micronutrients, it explores kilocalorie requirements, bulking and cutting, dietary tracking, supplementation, and nutrient timing. The guide ends with advice on how to save money on healthy foods.