Fitness for developer
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![Page 1: Fitness for developer](https://reader034.fdocuments.in/reader034/viewer/2022052619/5551057fb4c90572478b5138/html5/thumbnails/1.jpg)
Fitness for Devsan introduction
giovedì 17 ottobre 13
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Why bother
more sleep
better health
know your body
improved reasoning and creativity
it is fun and there is a lot to learn
building a functional body
giovedì 17 ottobre 13
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Where
Gym
Home
Outdoor
giovedì 17 ottobre 13
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Three main components
TrainingNutritionRest
NO BS!
giovedì 17 ottobre 13
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Training
causes an adaptive response
triggers metabolic reactions
burns calories
giovedì 17 ottobre 13
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Training Types
aerobic training
high intensity training
resistance training
giovedì 17 ottobre 13
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Aerobic Training
eg: running
good calorie burn
can be done often
low metabolic impact
good for cardiovascular health
do not expect big changes
can push to eat more
giovedì 17 ottobre 13
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High Intensity Training
jump rope, sprints, circuit training
extremely high calorie burn
shorter training sessions
higher metabolic impact (http://www.ncbi.nlm.nih.gov/pubmed/8028502)
giovedì 17 ottobre 13
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Resistance Training
usually weight lifting
easily done at home
high metabolic response (http://www.cdc.gov/physicalactivity/growingstronger/why/)
done correctly can make the biggest changes
requires correct nutrition and rest
giovedì 17 ottobre 13
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Resistance Training #2free weights
the big 3
1 or 2 main groups a day
lift heavy (3x6 rep max) to failure
rest 2/3 minutes between sets
3 x 1hr sessions a week
be consistent and keep increasing
giovedì 17 ottobre 13
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Resistance Training #3
same rules for girls (with less weight)
muscular increase bound to testosterone
no girl will ever get big
you will get fit and strong
giovedì 17 ottobre 13
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Nutrition
responsible for 75% of body changes
energy
raw materials
giovedì 17 ottobre 13
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Our Problem
50k yrs old body
industrial revolution
high availability of calories
refined sugars
giovedì 17 ottobre 13
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Some Guidelines
low simple and refined sugars, to keep insulin low
good amount of proteins
few (but good) fats (unsaturated, omega3, omega6)
check glycemic index
read the labels
giovedì 17 ottobre 13
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Set a Goal
cut
cut 25% calories (cut fats and carbs)
keep proteins
bulk
add 25% calories
2g proteins per kg
eat most of your carbs after workout
giovedì 17 ottobre 13
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Track and Measure
set your goals (bmr + burnt calories)
become aware of what you eat
track your food intake
*** muscle growth: 2g proteins per kg
giovedì 17 ottobre 13
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Rest
it’s when your body changes
usually under-estimated
fundamental for tissue repairs and adaptation
4/5 days of rest for muscle group
giovedì 17 ottobre 13
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A note about ABS
no matter how you train
no matter how much you run
no such a thing like localized training
drop under 12% (16%) body fat
giovedì 17 ottobre 13
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Tools
running shoes 100/200 euro
cardio monitor 100 euro
jump rope 10 euro
bench 100 euro
dumbbells 100 euro
lifting gloves 10 euro
giovedì 17 ottobre 13
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Tools #2fitocracy.com (exercise tracking)
fitbit.com (food tracking)
nike running app (pro)
bodybuilding.com/exercises (http://www.bodybuilding.com/exercises/)
BLS ebook (http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG)
why we get fat ebook (http://www.amazon.com/Why-We-Get-Fat-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1381745057&sr=1-1&keywords=why+we+get+fat)
dukan diet (http://www.amazon.com/The-Dukan-Diet-ebook/dp/B003Q6CUAI/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1381745088&sr=1-1&keywords=dukan+diet)
giovedì 17 ottobre 13
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Conclusion
buy just the bare minimum
make a plan
start lifting and exercising
track your exercises
track your diet and be conscious
learn and have fun
giovedì 17 ottobre 13