Personal Trainer Program.pdf

The Personal Training System

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book may be reproduced in any form or by any means, electronic or mechanical,

including photocopying, recording, or by any information storage and retrieval system,

without permission in writing from Bodybuilding.com.

Disclaimer:

Before beginning any diet and exercise program, consult your physician. The author and

Bodybuilding.com disclaim any liability, express or implied, resulting from the

application or misapplication of any of the information in The Personal Training System.

Special thanks to our photographer Josh Marks who donated his time and efforts in the

development of The Personal Training System.

INTRO:

Congratulations , you have made it this far. This manual will teach you everything you

must do to have a great body. But remember, only you have the power to use the

information that you learn.

I was prompted to write this because I am surrounded by so many people that are

constantly seeking out weight loss information. I know exactly what needs to be done and

I want to show others.

It is impossible to know absolutely everything about fitness, and IÓm not saying I do. But,

I do know how to lose weight and the information contained in this manual will teach you

just that. Before you start this program remember these three things:

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1. Society dictates what people think. Our society tells us that if we are not in great

shape, we are lazy and not ambitious. Being in shape will change what others

think about you.

2. You will learn more about yourself through this whole process than you ever

imagined. This isnÓt just a weight loss system; this is a test of mental and physical

strength. You will learn about your strengths and weaknesses through this

process.

3. You control your own destiny. Do not feed into the scientific BS about genetics.

Genetics are decisive factors for hair color, skin color, and things that we cannot

control. You can control what your body looks like.

So lets get started, make sure to read this entire manual so you do not miss anything. If

you encounter any problems, have any questions, or just want to tell someone about your

success; make sure to e-mail me: will@bodybuilding.com .

ÐMost people are average because they do average thingsÈÑ

IMPORTANT INFO:

Did you knowÈ

The average cost of a gym membership is $54.00 a month, for some of this it may seem

expensive but did you knowÈ

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The average person would save over $72.00 a month from regular exercise due to the

amount of medical bills that not being physically fit can cause. By exercising, you can

save $25.00 a month. You can see that in less than a year you will save over $210.00 with

the benefits of a healthier body.

Work Ethic:

There are many workout programs that can and will help you, the program I have setup is

what I have seen work in the past through my own experiences as well as what I have

seen with experiences of others. But really, there are probably hundreds of other workout

programs that could work just as well as mine if you are consistently using the program.

We will provide the information and resources you need to accomplish your goals, but

only you can motivate yourself to do it. There are many steps to creating your ideal body,

if you follow the steps we have provided I can guarantee success.

Setting Goals:

If you want to lose weight, you must figure out how you are going to get there. Figuring

out the path to weight loss is called your direction. This book will give you that direction.

But you need a place to go, somewhere to end. You eventually want to reach a final

point. These are called your goals, they are what you have set out to achieve. Here is a

little bit about goalsÈ

Long-term goals:

Long-term goals are those aspirations that you have to work for. Ones that you know will

take some work but you would like to accomplish. They can consist of basically

anything; here is an example of three goals for someone who is trying to lose weight:

1. Lose 10 pounds in 6 weeks

2. Reduce my body fat by 3%

3. Eat right so I get the best results

These are your long-term goals and should be something that you know you can reach

over a period of time. Do not make goals that are unreachable because you will feel

overwhelmed and give up if you think that they are not attainable.

Short-term goals:

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Short-term goals are the week-to-week aspirations that you need to accomplish to reach

your long-term goals. Here would be an example of some short-term fitness goals:

1. Workout everyday before I go to work from 7:00AM-8:15AM.

2. Pack my meals so I know that I am eating right.

3. Track my daily & weekly progress.

4. Eat 6 meals everyday.

Daily and weekly goals are called short-term goals and are necessary to reach your long-

term goals . Using this system will bring you closer to the body you desire.

Remember, without goals you have no guidance or focus on where you are going and it is

very easy to lose sight of what you set out to do.

" Accomplishing a goal is not as important

as the person you become accomplishing it."

Important Info. Overview:

Save money from exercising

Use a positive work ethic to be successful

Set short term goals to help you achieve you long term goals

KEY TERMS:

These terms will help you understand what is discussed throughout this manual and give

you a better understanding of some of the common gym lingo.

1. Abs, abdominals

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The muscle in the front of the stomach that form the six-pack when oneÓs body fat

is fairly low. Their function is to draw the base of the ribcage and the hips

towards each other, as occurs when performing crunches.

2. Aerobic

Aerobic means requiring oxygen. When describing exercise, it refers to extended

sustained levels of exertion during which metabolic processes that provide energy

are dominated by the complete oxidation of nutrients

3. Amino acids

Basic building blocks of protein

4. Bodyfat percentage

The amount of fat in your body, generally expressed as a percentage.

5. Compound Exercise

An exercise that targets a muscle group simultaneously; usually the movement

involves flexing or extending at least two joints. Lat pulldowns, squats, and bench

press are all compound movements. Exercises like leg curls, leg extensions, and

flyes are not compound movements.

6. Electrolytes

Minerals such as sodium, potassium, magnesium, and calcium used by cells in the

creation and elimination of membrane potentials used to propagate nerve impulses

and muscular contraction.

Failure

Lifting a weight until your muscles are so fatigued they cannot perform another

repetition.

8. Forced rep

A repetition performed with assistance from a spotter after a lifter has reached the

point of failure with a given weight.

11. One rep maximum

The greatest amount of weight that can be handled by a lifter for a single

repetition in good form.

12. Overtraining

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