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Be Your Own Personal Trainer (“BYOPT”) – For Women

Learn the Three Principles of Fitness and succeed at your fitness goals - while saving thousands.
Instructor:
Michael Applebaum
70 students enrolled
English [Auto-generated]
Design and implement a successful nutrition and physical fitness program (cardiovascular, strength or both) tailored to your goals.

Be Your Own Personal Trainer (“BYOPT”) – For Women, is a complete course on nutrition, cardiovascular and strength training.

Whatever your age, if you are interested in improving your health and fitness, while saving the hundreds or thousands of dollars, Euros, etc., a personal trainer would charge, then BYOPT is for you.

In this course, you will learn the Three Principles of Fitness and how to apply them.

No fitness program can succeed without following the Three Principles of Fitness.

BYOPT will provide you with all you need to succeed at your fitness goals.

Being A Personal Trainer

1
Introduction

Get to know your instructor and BYOPT.

2
You CAN Do This!

Think there is some special qualification for becoming a personal trainer?

Think again.

In this lecture, we will review the requirements of some personal trainer certifying organizations and I bet that you exceed them.

You can BYOPT!

3
Personal Trainers - What They Do and What They Don't Do

If you are going to BYOPT, you ought to know what is expected of you, no?

In this lecture, we are going to go through the job description of a personal trainer.

You will be amazed at the things personal trainers will not, cannot and do not do for you - but you can do these things for yourself.

More good reasons to BYOPT.

Understanding Fitness

1
The Essence of Fitness - Part One

There are several absolutely critical concepts to know. This lecture introduces the first one - the essence of fitness.

Once you understand this, and you will, you have the absolute best foundation on which to build any type of fitness program you desire.

2
The Essence of Fitness - Part Two

As critical as Part One.

This lecture introduces you to the Three Principles of Fitness.

These Three Principles govern all of fitness.

Repeat: all of fitness.

Apply them and success is within your grasp. Ignore them and failure is guaranteed.

3
What is Physical Fitness? - Part One

Sure, people use the term "physical fitness" a lot. But do they really know what it means?

In this lecture, we will explore what physical fitness is not.

4
What is Physical Fitness? - Part Two

Remember the part about the absolutely critical concepts to know? (see Lecture 4 if you forgot)

Well, this is another one of them. A really essential lesson that reveals another fundamental concept.

Master this one, and you are well on your way to controlling, at will, the domain of fitness.

5
Fitness and Health

In this lecture, we distinguish physical fitness from health - a concept with which it is oftentimes confused.

Here you will learn how the fitness and health are related and what effects you can realistically expect fitness to have on your health.

Fitness Programming

1
The Components of a Fitness Program

To BYOPT, you need to know what a physical fitness program comprises. In this lecture, you will find out all the components of a complete program.

2
Training v Exercise and Some Really Important Stuff on Stress

Training and exercise are two very, very different things. One will progress you, the other will regress you.

They are not interchangeable and the distinction is the difference between success and failure.

Learning how they differ is critical to your success. That is what this lesson teaches.

In addition, you will learn the indispensable role of stress in a successful physical fitness program.

Energy

1
Fitness and Energy

What is the difference between a personal trainer and a general contractor?

Not much.

Surprised?

By use of analogy, you will get precisely what you have to do to BYOPT successfully.

Once you have got this, and you will, successful fitness training is within your grasp.

2
A “Pure” Approach to Physical Fitness Using Focused Fitness Techniques

Cardiovascular training. Resistance training.

What are the real differences between them? What is each intended to accomplish?

If you know the intended outcome of each, you can manipulate your personal training program, at will, to suit your needs.

3
The Crux of Physical Fitness – Get This and You've Got It All

A picture is worth many words - whether it is a thousand or ten thousand.

Prepare to witness the most beautiful picture in all of fitness.

Once you see this simple graph (it only has five lines) and remember it, all of fitness will be under your control.

Really.

4
Producing Energy

Just when you thought it was safe to think that fitness was about how you use energy, think again.

It is about how you produce energy.

In this lecture, you will learn about the energy-producing pathways of the body and how this info will contribute to your ability to BYOPT.

5
The Human Body as a Hybrid Car

Analogy time, again.

A truly transformative lesson.

Now you have to become conscious of your inner hybrid car.

Truly.

If you get this comparison, and you will, the whole world of fitness will become as clear to you as a pure blue sky.

6
Muscle Energetics - Aerobic

What powers you when you are cruising?

This lesson reveals the source of your energy.

7
Muscle Energetics - Anaerobic

What powers you when you are accelerating?

This lesson reveals the source of your energy.

8
Muscle Energetics - Putting It All Together

What powers your trip from start to finish?

This lesson reviews the sources of your energy.

From here, we move on to your next destination.

Aerobic Fitness Programming

1
BYOPT – Aerobic Training Program: The Fundamentals - Terminology

Now that you have a firm foundation in fitness and what it is all about, the time has arrived to BYOPT and design your training program.

In this lecture, you will extend your knowledge of the fundamental concepts associated with aerobic or cardiovascular (endurance) training.

In preparation for your trainint, both aerobic and anaerobic, Training Logs are attached as handouts.

2
BYOPT - The Three Principles of Fitness: The Principle of Aerobic Training

Remember that all of fitness is governed by Three Principles, which I have cleverly termed The Three Principles of Fitness.

One Principle rules aerobic training.

In this lesson, you will learn the one and only Principle you need to succeed at aerobic training.

3
BYOPT – Aerobic Training Program: The Benefits of Aerobic Training

Sure, there are benefits to aerobic training and you probably know some of them.

In this lesson, we are going to go through a bunch of good things aerobic training can do for you - some of which you likely do not know.

Perpare to feel even better about your aerobic training.

4
BYOPT – Aerobic Training Program: THR: Making a Mistaken Concept Useful

Target Heart Rate (THR).

How many times have you heard that it is the goal of cardiovascular training?

Probably many.

Well, I hope you are sitting down because the vaunted THR is a myth and, as applied, kinda junky.

However, skilled personal trainers that we are, we are going to re-purpose it to give it some value.

In this lesson, you will learn how to turn training lead into a bit of training gold and, in the process, learn the true story of the THR.

5
BYOPT – Aerobic Training Program: How It Works and How Hard to Train

Why does your endurance improve with cardiovascular training?

An inquiring mind, like yours, wants to know.

In this lesson, your mind will find out.

6
BYOPT – Aerobic Training Program: How Much Should You Train?

How much it too much?

How much is too little?

How much is just right?

Complete this lesson and you'll know.

7
BYOPT – Aerobic Training Program: Warm-Up and Cool Down

Warm-up? Cool down?

Necessary? Unnecessary?

Our expose of the conventional misinformation continues.

Find out what you should do, what you should not do and why.

8
BYOPT – Aerobic Training Program: General Rules

The handful of rules to follow when applying The Principle of Fitness governing aerobic training.

Anaerobic Fitness Programming

1
BYOPT – Anaerobic Training Program: The Fundamentals

Aerobic fitness is down,

Time to move on to the second area of physical fitness - anaerobic fitness.

In this lecture, you will extend your knowledge of the fundamental concepts associated with anaerobic or resistance (strength) training.

2
BYOPT – Anaerobic Training Program: The Fundamentals -Terminology

In this lesson, you will learn more TrainerSpeak.

The language of anaerobic training is introduced and the terms used are explained.

3
BYOPT - The Three Principles of Fitness: The Principle of Anaerobic Training

Remember that all of fitness is governed by Three Principles, which I have cleverly termed The Three Principles of Fitness.

One Principle rules anaerobic training.

In this lesson, you will learn the one and only Principle you need to succeed at anaerobic training.

4
BYOPT – Anaerobic Training Program: The Benefits of Anaerobic Training

Sure, there are benefits to anaerobic training and you probably know some of them.

In this lesson, we are going to go through a bunch of good things anaerobic training can do for you - some of which you likely do not know.

Yet.

But you will.

5
BYOPT – Anaerobic Training Program: How It Works and How Hard to Train

Proper intensity is a key to success.

How intensely should you train for strength training success?

And if you do train with proper intensity, how does it work to make you stronger?

This lecture will reveal the solution to these mysteries.

6
BYOPT – Anaerobic Training Program: How Much Should You Train?

Okay, we have covered how and why.

Now let's answer the question, "How much?"

7
BYOPT – Anaerobic Training Program: Part One Exercises and Setting the Weights

What exercises do you do?

How much weight should you use?

You have to start somewhere, but where?

Fear not.

This lecture will teach you how to get your training off to a proper start.

Read the handout to learn more about the exercises.

8
BYOPT – Anaerobic Training Program: Part Two The Routine

You know how to start. You know where to start.

Now you will learn what to do after the start.

9
BYOPT – Anaerobic Training Program : General Rules

Strength Training Rules! (both noun and verb)

In this lesson, learn the strength training rules that will make sure that it does, i.e., how to apply the wonderful, solitary, Principle of Fitness that governs anaerobic training.

10
BYOPT - General Training Rules

A few rules to follow when training, either aerobically or anaerobically, as in the kinds of things that will keep you safe, progressing and on track.

Nutritional Fitness Programming

1
Nutrition - Introduction

We have saved the absolute most important topic for last.

Nothing will do more to make or break your well-conceived, well-executed, physical fitness training program than your nutrition plan.

in this lecture, we will introduce the concept of nutriton, what it is and what it is not.

2
Nutrition – Basic Concepts: Terminology

We have to be on the same page so we can have a meaningful conversation.

In this lecture, we are going to define the terms used when discussing nutrition so we are absolutely clear what we mean when we use a word.

Clear communication, not swallowing our words (get it?).

3
BYOPT - The Three Principles of Fitness: The Principle of Nutrition Training

Remember that all of fitness is governed by Three Principles, which I have cleverly termed The Three Principles of Fitness.

One Principle rules nutrition training.

In this lesson, you will learn the one and only Principle you need to succeed at your nutrition program.

Which is the same one that will lead to the success of your physical fitness program.

How fortunate is that?

4
BYOPT - Weight Management

In this lecture, you will learn how the one Principle ruling nutrition can be applied to all forms of weight management.

5
BYOPT - Nutrition Rules

There is but one Principle to follow.

How you follow it is up to you.

Still, since such freedom to choose can be daunting,

For peace of mind, this lecture will offer nutrition rules which you can use forever or as a starting point in developing your nutrition program.

6
BYOPT - Food and Healthy Foods

There is a whole lot made of eating healthy foods.

This lecture tells it like it is: what is a healthy food and what it means to eat healthily.

You will learn the one simple thing you can do insure that you are eating healthily to the best of current knowledge.

7
BYOPT - Supplements

Do you or don't you need them?

Who knows? You may end up saving thousands from not buying useless products.

In this lesson, you will find out.

8
BYOPT - Calories

Calories can be your friends or your enemies.

In this lecture, the way to make Calories work for you, not against you, is explained.

Critical if you want to succeed at BYOPT.

9
BYOPT - The Three Principles of Fitness: Putting It All Together

The Grand Re-cap.

A concise review of all you have learned that, when applied, will make you succeed at BYOPT.

Woo-hoo!

10
The Female Athlete Triad
11
Muscle, Weight and Bulk

Concerned about getting too muscular?

Worried about gaining weight?

Have fears of bulk?

Perish the thoughts. In this lecture, we will address these issues and put your mind at ease.

Ahhh...


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