quickstart guide content guide · 7 taking measurements you should take your measurements every two...
TRANSCRIPT
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QUICKSTART GUIDE
1. Introduction to Team Body Project
2. Thefitnesstest(step1)
3. Optingoutofthefitnesstest
4. Choosingaworkoutprogram(step2)
5. IncreaseNEAT(non-exerciseactivitythermogenesis)(step3)
6. Takingmeasurements(step4)
7. Gettingequipped(step5)
8. Tenbasicnutritionprinciples(step6)
9. Tenbasicexerciseprinciples(step6)
10. Tenbasiccomplianceprinciples(step6)
11. Summary
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Copyright©2019ButterflyPublishing. FirstpublishedinGreatBritainin2018.
Allrightsreserved.Nopartofthispublicationmaybereproduced,sharedortransmittedinanyformorbyanymeanswithoutthepriorwrittenconsentofthecopyrightowners.
Textcopyright©DanielBartlettandAlexandraBartlett.
BookdesignedbyR&WMediaLimited.EditedbyNicholaTyrrell,JoLightfootandL.Staggs.PhotographybyLovelightPhotography.
www. teambodyproject.com
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INTRODUCTION TO TEAM BODY PROJECT
INTRODUCTION
Younowhaveaccesstoover200+workouts,multipleworkoutplans,educationalbooksandavastrangeofresourcestouseinpursuitofincredibleresults.
Weprovidethemostcompletehealthplanintheworld,butthereisnoneedtofeeloverwhelmed.
Thisguidewillhelpyou:
A. ChooseanexerciseplanB. GetsetupforsuccessC. Makesmallchangestoyourdietandlifestylethatwillimproveresults
WiththeQuickstartGuideyoucanbeconfidentyouwill:
• Losefatandretainmusclemass• Getfitandtoneyourmuscles• Improvemosthealthmarkers• Reducechanceofdisease
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STEP 1: The Fitness Test (optional)
CLICK HERE FOR FITNESS TEST
BeforeyoustartfollowingaTeamBodyProjectprogramwerecommendfindingyourstartingpointusingourfitnesstestthatassessesvariousaspectsoffitness:
1. Upperbodystrength–pressup(moderatedorfull)2. Lowerbodystrength–squatandskisit3. Corestrength–plank(moderatedorfull)andsitup4. Cardiofitness–burpee(moderatedorfull)
Thisfitnessscoreshouldbeseenasaguide only.Giventhelimitedamountofexercises,itisnotdefinitive.
Why is the fitness test important?
1. Mostpeoplearestrongerincertainareas.Thistestwillenablethemtohighlightareasfordevelopment.
2. Thefitnesstestprovidesyouwithabenchmarktotrackyourprogress.Asyoumovethroughourprogramsit’sexcitingtotrackhowfaryou’vecome.
3. TakingthefitnesstestwillallowustosuggestthemostsuitableTeamBodyProjectworkoutprogramforyou.
Takethefitnesstestnowbeforereturningtothismodule.
What happens after the fitness test?
Oncethefitnesstestiscompletewewillrecommendaworkoutplanbasedonyourscore.Guidelinesonsuitablefitnesstestscoresareinthismoduleforallexerciseplans.
Opting out of the fitness test
Youmaydecidethatyoudon’tfeelreadyforthefitnesstestoryouare alreadyconfidentinyourownability. If you feel that you are a complete beginner, or have been out of a regular exercise for a while, you can select the 'Real Start' program which is the lowest impact plan. If you already know that you are either a 'starter', 'intermediate' or 'advanced' exerciser, you can begin your journey with either the 'Trainee', 'Apprentice', or 'Graduate plans respectively.
INTRODUCTION
http://www.teambodyproject.com/fitness-testhttps://teambodyproject.com/welcome-page/https://teambodyproject.com/workout-program/
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Step 3: Increase NEAT
Non-ExerciseActivityThermogenesis(NEAT)isactivitybeyondyourfocusedexerciseandnaturalmetabolism.It’sacombinationofyournormaldailyactivity,yourpostureandyourgeneralmovement–anythingthatusesenergybeyonddeliberateexerciseandyourbaselinemetabolicrate(BMR).
IgnoringNEAThasafargreaterimpactonyourmetabolismthananythingelse.
• Buyatracker• Makegoodchoices• Beactive
Moderate versus Low NEAT over 12 weeks
Person 1: Moderate NEAT Person 2: Low NEAT
NEAT +500kcalperday +250kcalperday
Calorie intake 1,500kcal 1,500kcal
Exercise 30minutes=250kcal 30minutes=250kcal
Weekly difference 1,750kcalmoreburnedthan Person2
1,750kcallessburnedthan Person1
12 week weight difference
Lost6lbmorethan person2*
Lost6lblessthan person1*
*assuming3,500kcal=1lbinbodyweight
Deciding on NEAT
ThemainwaywecontrolNEATisbytrackingoursteps.Themajorityofphoneshavefreeappstouseoryoucanbuyanactivitytracker.
NEAT table
LowNEAT:Lessthan<5,000stepsperdayModerateNEAT:5,000–10,000stepsperdayHigherNEAT:Morethan>10,000stepsperday
THE JOURNEY
Onceyouhavechosenaworkoutprogram,orifyouhavealreadychosenaworkoutprogram,youarereadyforthenextstep.
Step 2: Choose a workout program
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Step 4: Take Measurements
Ifyouwanttoknowthatwhatyouaredoingisworking,you’llneedtotakemeasurementstocheckagainst.
Asageneralruleofthumbyoucantake:
• Weightweekly• Measurementsbi-weekly• Aphotographmonthly
Weight
Wesuggestagainstweighingeverydayasitcanfluctuatewithwaterretentionandcauseunnecessaryconcern.Werecommendweighingweeklyasitgivesyoutheopportunityto‘steertheship’iftheresultsaren’twhatyouwereexpecting.
Calibrating scales
Findsomethingheavythatisafixedweightlikeadumbbell(over7lb/3kg).
• Beforeyouweighyourself,firstweighanobjecttoensurethescaleshavenotchangedthecalibrationpoint
• Checktheweightoftheobjectacoupleoftimes• Rechecktheweightoftheobjecteveryweekbeforeyouweighyourselftocheckcalibration
Creating similar conditions before weight is taken
1. Eatyourlastmealofthedayasearlyaspossibleontheeveningbefore.Makethisthesametimeyoueatyourfinalmealeveryeveningbeforeweighingandmeasuring
2. WeighyourselfAFTERanybathroomtoilethabitsandBEFOREanydrinksorfoodsinthemorningatthesametime
3. Weighyourselfcompletelynakedorwithunderwearonly
Thistimeoftheweek,EVERYweekistheONLYtimeyouweighyourself–aftereatingatthesametimethenightbeforeandfollowingthesameprotocolinthemorning.
A note on single measurements
Nevertakethenumberonthescalesonanygivenweektooseriouslyandcertainlydon’tpanicandmakedrasticchangesonewayoranother.Whetheryou’velost4lb(1.8kg)orgained1lb(0.45kg)inasingleweekisnotnecessarilyindicativeofyouroveralldirection.Ifyouconsistentlydon’tloseweightorconsistentlygainweight,thatiswhenyoushouldrespond.
THE JOURNEY
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Taking measurements
Youshouldtakeyourmeasurementseverytwoweeksandifyou’regoingtodoit,youshouldhaveadecentmeasuringtapethatyoucanuseeasily.Takemeasurementsafteryouhaveweighedyourself.Alwaystightenthetapetoasnugfit.
Shoulder: Measureatthewidest pointoftheshoulders.Measureafteranormalratherthanforcedexhalation.
Chest: Measureacrossthenippleline.Measureafteranormalratherthanforcedexhalation.
Upper arm: Measureatthehalfwaypointbetweenelbowandtopofshoulderwithanunflexedarm.Measuretothispointifyouhaveto.
Waist: Measureacrossthebellybutton.Relaxandmeasureafteranormalexhalation.
Hips: Measureatthewidestpoint.
Thigh: Measurehalfwaybetweenthekneeandthethighcrease.
Taking a photograph
Takeafullbodyphotograph:
• Directlyfronton• Directlybacktocamera• Facingtooneside
Takeallfuturephotographsinthesameroomunderthesamelightingconditions.Ifyouretakeyourphotoseverymonthyoushouldseeasignificantdifferenceinyourimageanditisaveryvisualwayoftrackingyourprogressoveraperiodoftime.
THE JOURNEY
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Step 5: Getting equipped
For workouts:
• Dumbbells(seeBuying the correct weightsonthefollowingpage)• Exercisemat• Waterbottle• Towel• Comfortableexerciseclothes• Suitabletrainingshoes(formostpeople‘crosstrainers’arethebestoptionforhomeworkouts)
For measuring:
• Calibratedscales• Measuringtape
For nutrition:
• Containersforpreparedfood• Agoodblenderorjuicer• Proteinshakerforshakesandsmoothies• Non-stickfryingpan
THE JOURNEY
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Buying the correct weights
Beginner female dumbbell set
Unlessyoucanafforditoralreadyownthem,thereislittlepointinpurchasingweightsthatare1kgorless.Youwillsoongrowoutofthemandcanusewaterbottlesorotherhouseholditemsinstead.
Note: 1 kg = 2.2 lb
1. First set (light). Yourstarting‘light’weightshouldbearound2kg(4-5lb).(Note: if you are using 1 kg for ‘light’ this will become your medium weight.)
2. Second set (medium).Havinga‘medium’weightofaround3-4kg(6-9lb)wouldbehugelybeneficial
3. Third set (heavy).Afteratime,youmayfeellikeexercisessuchassquatvariationsareprovingtooeasywith3-4kgweightsandatthispointwewouldrecommendpurchasinganadditionalsetofdumbbellsof5-6kg(10-14lb).
Beginner male dumbbell set
1. First set (light).Yourstarting‘light’weightshouldbearound3kg(6-7lb).(Note: if you are using 1 kg for ‘light’ this can become your ‘medium’ weight.)
2. Second set (medium).Havinga‘medium’weightofaround4-5kg(8-12lb)wouldbehugelybeneficial.
3. Third set (heavy).Afteratime,youwillfeellikeexercisessuchassquatvariationsareprovingtooeasywith4-5kgweightsandatthispointwewouldrecommendpurchasinganadditionalsetofdumbbellsof7-8kg(14-20lb).
Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.
THE JOURNEY
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Step 6: Implement the 10 rules of nutrition, exercise and mindset
2. Eat healthy fats with every meal.
Healthyfatsarevitalforyourimmunesystemandyouremotionalandphysicalhealth.
Make25%+ofeachmealproteinbased.
TASK
Make25%+ofeachmealfatsbased.
TASK
Ten nutrition BASICS
Thetenbasicprinciplesoutlinedbelowcanbeappliedtosuccessfullyachieveresults.
1. Eat protein
Mostpeopledon’teatenoughprotein,butproteinisthebuildingblocksofthehumanbody.Withoutitwecan’trepairorbuildnewmuscles.
3. Eat healthy carbs with every meal.
Carbsaren’tbad.Theysupportperformance,energyandrepair.
Make25%+ofeachmealcarbohydratesbased.
TASK
4. Load up with vegetables.
Vegetablesfillupthedigestivetract,makingyoufeelfullwhilebeingpackedwithvitaminsandminerals.
Makebetweenaquarterandhalfofyourplatevegetableswitheverymeal.
TASK
THE JOURNEY
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5. Drink enough water.
Thinkyou’rehungry?Youmaybethirsty.Drinkplentyofwaterandkeephungeratbaywhilstsupportingjustabouteveryprocessinthebody.
Drinkbetween1and3litresofwatereveryday-adjustingforexercise,climateandoverallbodyweight.
TASK
6. Eat slowly.
Ifyoueatslowlyyouwilleatless,enjoythefoodmoreandutilisemoreofthenutrients.
Putyourcutlerydownbetweeneachmouthfulandenjoyyourfood.Don’tpickupyourcutleryagainuntilyouhavefinishedyourmouthful.
TASK
7. Consider quantity.
Caloriebalancedrivesfatandweightloss.
Youcantrackcalories,practiseportioncontroloreatintuitively,butyoumustconsiderquantitytoloseweight.
TASK
8. PLAN to break the above rules.
Whenitcomestoweightloss,goodenoughisbetterthanperfect.Thiscreateslong-termsustainability.Youcan’teathealthyALLthetime.
Decidewhenyouaregoingtorelaxandbreaktherules.Providedyoueathealthilymorethan70%ofthetime,youwillgetresults.
TASK
THE JOURNEY
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9. Control your environment.
Ahealthyenvironmentmakeseatinghealthilymucheasier.
Prepareyourmealsinadvance.Havehealthysnacks,waterandsupplementsavailableandready.Clearoutyourcupboards.
TASK
10. Food is only food
Foodisallcrucialforourhealthyandlivingagoodlife.Nofoodisgoodorbad,itisonlyfood.
Remindyourselfthatfoodisnotthesolutiontoorcauseofourproblems.Itisfoodthatcanbeenjoyedandhelpsusliveahealthy,happylife.
TASK
Followthese10rulesalongsidearegularexerciseroutineandlifelongresultsareguaranteedtobeyours.
Implementtheserulesintoyourhealthplanasmuchasyoucan.
ACTION
THE JOURNEY
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Ten Exercise BASICS
Usethefollowingbasicrulestogetthemostfromyourexercise:
1. Exercise for more than 150 minutes per weektoplaceyourbodyin‘fatburning,musclerepairingmode’(around20minutesaday).
2. Exercise for no more than 450 minutes per weekunlessyouhaveperformancespecificgoals(around60minutesaday).
3. Include a mix of resistance, cardio, mobilization and active recovery forbestresults.
4. Have at least one rest day(totaloractive)perweek.
5. Have a ‘lighter’ exercise week every 6-8 weekstomaximizelong-termprogress.
6. Increase personal intensityondaysyouhavetheenergy.
7. It’s fine to ‘go through the motions’ondaysyoufeeltired.
8. Know which muscles you are usingatalltimes.
9. Consciously apply tension to the muscles you are working.
10. Just press play.Whenindoubt–justdoit!
Implementtheserulesintoyourhealthplanasmuchasyoucan.
ACTION
THE JOURNEY
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Ten Compliance BASICS
Themostimportantfactorbehindyoursuccessisgettingitdone.Agoodhealthplanthatcanbefollowedallofthetimeisinfinitelybetterthana‘perfect’planthatyoustruggletofollowhalfthetime.
1. Just do it. THE motto at Team Body Project.
Raining?Doitanyway.Feelbad?Doitanyway.Feeltired?Doitanyway.
Nobodyregrettedaworkout.Ever.Nobodyregrettedahealthymeal.Ever.
2. Choose discipline. (Motivation is a dirty word here..)
Ifyouthinkmotivationwillhelpyoureachyourgoals-youwon’treachyourgoals.Onlydisciplinecanhelpyouachieveyourgoals.
Choosetobedisciplinedandseeyourplanthrough.
3. Let ‘mistakes’ go.
Youwillmake‘mistakes’.Youwilleatthewrongfoodsandmissworkouts.
Providedyouletitgoandmoveonitwon’thaveANYimpactonyourresults.
4. Focus on building habits.
Habitsdriveeverything,fromdrinkingwateranddailyexercisetothatSoyLatteyoudrinkeverydayonthewaytowork.
Regularhabitsarethegamechangers.
5. Plan ‘unhealthy’ meals.
Youcan’teat‘healthy’allthetime.Youdecidewhenyoudoandwhenyoudon’t.Beinchargeofyourchoices,healthyandlesshealthy.
6. Plan rest periods and downtimes.
Youcan’texerciseatthelimitallthetime.Decidewhenyouwillputyourfeetupforafewdaysinadvance.
7. Expect peaks and troughs in your results.
Therewillbeweekswhenyoudon’tloseweight.Therewillbeweekswhenyougainalittleweight.Itisinevitable.Ifithappensacoupleofweeksinarowmakesomechanges.
8. Draw a line in the sand.
Everydayisanewday.Bringyoursuccesses,andlearnfromyourmistakes-don’tbringthemwithyou.
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9. Be prepared.
Ifyouwanttoeathealthyandexercise,youhavetobeprepared.Preparesnacks,preparemealsandprepareyourday.
10. Just do it. Did I say that already?
Ifallelsefails.Just.Do.It.Thisphilosophyworks!
You’llfeelbetterandreadytogoagainifyoujustdoit!
Implementtheserulesintoyourhealthplanasmuchasyoucan.
ACTION
THE JOURNEY
Summary
ToimplementacomprehensiveandeffectiveQuickstart:
• Takethefitnesstest(optional)• Selectaworkoutplan• FocusonachievinghigherNEAT• Takemeasurementstotrackagainst• Getequipped• Implementthenutritionbasics• Implementtheexercisebasics• Implementthecompliancebasics• Jointhecommunity(optional)
http://www.facebook.com/groups/tbpmembershttp://WWW.TEAMBODYPROJECT.COM/ACTIVITY