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Section 1: Main Concepts
Body Composition
What is body composition?
How to assess yours
Body fat % versus BMI
Why muscle mass matters
Build on yur strengths
Anchor 1
Key Factors Overview
Energy Balance
Basal Metabolic Rate
Physical Activity & Exercise
Nutrition
Other lifestyle factors
Basal Metabolic Rate
Standard Basal Metabolic Rate
Body fat variance
Muscle mass variance
Efficiency variance
Physical Activity + Exercise
Understanding METs
Physical activity calorie burn
Cardio levels
Weight lifting levels
Total Daily Energy Expenditure (TDEE)
TDEE Variances
Nutrition
Total Daily Calorie Needs (TDCN)
Understanding Macros
Protein pathway
Carb pathway
Fat pathway
Micronutrients and supplements
Toxins
Setting goals
OKR Objectives and Key Results
OKR for weight loss
OKR for building muscle
OKR for a healthy lifestyle
Section 2: Weight Loss
Weight Loss Planning
Setting weight loss targets
Designing activity & exercise plan
Create your check list
Designing your meal plan
Create your check list
Anchor 2
Weight Loss Execution
Logging your weight
Logging your activity
Logging your workouts
Logging your meals
Logging other factors
Weight Loss Evaluation
Understanding daily fluctuations
Understanding long term trends
Evaluating activity performance
Evaluating strength performance
Evaluating nutrition compliance
Section 3: Building Muscle
Muscle Building Planning
Setting strength targets
Designing exercise plan
Create your check list
Designing your meal plan
Create your check list
Anchor 3
Building Muscle Execution
Logging your 1 rep max
Logging your workouts
Logging your meals
Logging other factors
Muscle Building Evaluation
Understanding daily fluctuations
Understanding long term trends
Evaluating strength performance
Evaluating nutrition compliance
Section 4: Healthy Lifestyle
Healthy Lifestyle Planning
Setting health targets
Setting lifestyle targets
Designing exercise plan
Create your check list
Designing your meal plan
Create your check list
Anchor 4
Healthy Lifestyle Execution
Monitoring your health markers
Logging your weight
Logging your activity
Logging your workouts
Logging your meals
Logging other factors
Healthy Lifestyle Evaluation
Understanding daily fluctuations
Understanding long term trends
Evaluating activity performance
Evaluating strength performance
Evaluating nutrition compliance
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