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QUICKSTART GUIDE
1. Introduction to Team Body Project 3
2. Thefitnesstest(step1) 4
3. Optingoutofthefitnesstest 4
4. Choosingaworkoutprogram(step2) 5
5. IncreaseNEAT(non-exerciseactivitythermogenesis)(step3) 5
6. Takingmeasurements(step4) 6
7. Gettingequipped(step5) 8
8. Tenbasicnutritionprinciples(step6) 10
9. Tenbasicexerciseprinciples(step6) 13
10. Tenbasiccomplianceprinciples(step6) 14
11. Jointhecommunity 15
12. Summary 16
CO
NT
EN
T G
UID
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Copyright©2014ButterflyPublishing.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
Younowhaveaccesstoover150workouts,multipleworkoutplans,educationalbooksandavastrangeofresourcestouseinpursuitofincredibleresults.
Weprovidethemostcompletehealthplanintheworld,butthereisnoneedtofeeloverwhelmed.
Thisguidewillhelpyou:
A. Chooseanexerciseplan B. Getsetupforsuccess C. Makesmallchangestoyourdietandlifestylethatwillimproveresults
WiththeQuickstartGuideyoucanbeconfidentyouwill:
• Losefatandretainmusclemass • Getfitandtoneyourmuscles • Improvemosthealthmarkers • Reducechanceofdisease
4
STEP 1: The Fitness Test (optional)
CLICK HERE FOR FITNESS TEST
BeforeyoustartfollowingaTeamBodyProjectprogramwerecommendfindingyourstartingpointusingourfitnesstestthatassessesvariousaspectsoffitness:
1. Upperbodystrength–pressup(moderatedorfull) 2. Lowerbodystrength–squatandskisit 3. Corestrength–plank(moderatedorfull)andsitup 4. 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
Youmaydecidethatthefitnesstestcontainsexercisesyoudon’tlikeorcan’tdo.Perhapsyoudon’tfeelreadyforthefitnesstestoryouareconfidentinyourownability.
Ifyoudonotwishtotakethefitnesstestwesuggestwecanhelpchooseaprogramforyou:
INTRODUCTION
CLICK HERE
Alternativelyyoucanselectasuitableworkprogrambybrowsingourfullrange.
WORKOUT PROGRAMS
5
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
7
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
8
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
Watching workouts via your TV
Moderntelevisionsmayhaveawebbrowserbuiltin,allowingyoutowatchworkoutsdirectlyfromtheTBPwebsite.Ifnot,youstillhaveafewgoodoptions:
From a PC or laptopPCsandlaptopsmaybeconnectedtoatelevisionusingeither:
• AsuitableHDMIcable • AVGAcable(usuallyablueconnector) • ADVIcable
Note: Neither VGA nor DVI carry audio, so you will need to use your computer’s speakers.
From a MacBook:
• Pre-2017modelsrequireaMiniDisplayPort(Thunderbolt)toHDMIadapter • 2017-onwardswillneedaUSB3toHDMIorUSB3toVGAadapter
From an Android phone or tablet:
• YoumaybeabletoconnectwirelesslytoyourtelevisionifbothyourAndroiddeviceandtelevisionsupportDLNA
• AsuitableUSBtoHDMIadapter
THE JOURNEY
9
From an iPhone or iPad:
• ALightningtoHDMIadapter • IfyourtelevisionsupportsAirPlay,youcanconnectyourdevicewirelessly
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,youmayfeellikeexercisessuchassquatvariations areprovingtooeasywith3-4kgweightsandatthispointwewouldrecommend purchasinganadditionalsetofdumbbellsof5-6kg(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,youwillfeellikeexercisessuchassquatvariations areprovingtooeasywith4-5kgweightsandatthispointwewouldrecommend purchasinganadditionalsetofdumbbellsof7-8kg(14-20lb).
Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.
THE JOURNEY
10
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. Vegetablesfeelupthedigestivetract,makingyoufeelfullwhilebeingpackedwithvitaminsandminerals.
Makebetweenaquarterandhalfofyourplatevegetableswitheverymeal.
TASK
THE JOURNEY
11
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
12
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
13
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 weekunlessyouhaveperformance specificgoals(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
14
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.Only disciplinecanhelpyouachieveyourgoals.
Choosetobedisciplinedandseeyourplanthrough.
3. Let ‘mistakes’ go.
Youwillmake‘mistakes’.Youwilleatthewrongfoodsandmissworkouts.
Providedyouletitgoandmoveonitwon’thaveANYimpactonyourresults.
4. Focus on building habits.
Habitsdriveeverything,fromdrinkingwateranddailyexercisetothatSoyLatteyou drinkeverydayonthewaytowork.
Regularhabitsarethegamechangers.
5. Plan ‘unhealthy’ meals.
Youcan’teat‘healthy’allthetime.Youdecidewhenyoudoandwhenyoudon’t.Bein chargeofyourchoices,healthyandlesshealthy.
6. Plan rest periods and downtimes.
Youcan’texerciseatthelimitallthetime.Decidewhenyouwillputyourfeetupfora fewdaysinadvance.
7. Expect peaks and troughs in your results.
Therewillbeweekswhenyoudon’tloseweight.Therewillbeweekswhenyougaina littleweight.Itisinevitable.Ifithappensacoupleofweeksinarowmakesomechanges.
8. Draw a line in the sand.
Everydayisanewday.Bringyoursuccesses,andlearnfromyourmistakes-don’tbring themwithyou.
THE JOURNEY
15
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
Join the community
Ourcommunityismadeupofthousandsofpeoplewhohaveexperiencedoraregoingthroughtheexactsameexperiencesasyou.
Thispowerfulcommunitywillsupportyou,answeryourquestions,makeyoulaughandsharethejourneyofhealthwithyou.
• TheTeamisaplaceofsupport,encouragement,sharingandteamwork • TheTeamisajudgement-freezone! • TheTeamisaclique-freezone!Everybodyiswelcomeandequalherefromdayone! • TheTeamisaplaceofsharingknowledge,experienceandlessonslearned • TheTeamisaplaceyoucanbeopenaboutthingsyouarestrugglingwithandexpect helpfulguidance
Theteamismostactiveonfacebook,wherethevastmajorityofourmembersinteract:
https://www.facebook.com/groups/tbpmembers/
Pleasedointroduceyourself,Icanassureyouwillreceiveawarmwelcometotheteam.
Youcanalsointroduceyourselftothecommunityinsideourwebsite:
https://teambodyproject.com/activity/
PRIVATE FACEBOOK GROUP
TEAM BODY PROJECT ONSITE COMMUNITY
THE JOURNEY
16
Summary
ToimplementacomprehensiveandeffectiveQuickstart:
• Takethefitnesstest(optional) • Selectaworkoutplan • FocusonachievinghigherNEAT • Takemeasurementstotrackagainst • Getequipped • Implementthenutritionbasics • Implementtheexercisebasics • Implementthecompliancebasics • Jointhecommunity(optional)
Start the The Blueprint plan at any time
Intheearlystagesofyourhealthjourney,theQuickstartwillbeenoughtoensureresults.Ifhealthisyouroverallgoalitwillalwaysbeenough.
Ifyouhavespecificweightlossorphysicalgoals,youmayneedtocreateamoredetailedandtailoredplan.
Ifresultsstoporstall,youcanstartthefullTransform for LifeprogramandfindyourownHealth Blueprint forlife.
YoucanaccessTransformforlifeatthefollowinglink:
BOOKS
THE JOURNEY