Earn a Lean Physique

A Training and Nutrition Plan

Welcome to Month One of my Personal Training Masterclass course.

For the cost of one 30 minute personal training session, I am giving you ONE MONTH of personal training. That is six days of programs for four weeks.

In this course, I don't just tell you what to do, I show you how to do it. Think of me as your personal trainer.

I will be with you every step of the way with every workout. Feel free to contact me anytime with questions/feedback.

Welcome to Month One of my Personal Training Masterclass course.

For the cost of one 30 minute personal training session, I am giving you ONE MONTH of personal training. That is six days of programs for four weeks.

In this course, I don't just tell you what to do, I show you how to do it. Think of me as your personal trainer.

I will be with you every step of the way with every workout. Feel free to contact me anytime with questions/feedback.

Are you having trouble losing weight? Ever wonder how to gain lean muscle mass? Are you having trouble eating healthy? In this course, we will address those issues and more to help you obtain the physique you have been striving for through a complete fitness program.

Created for the novice to advanced level, this course covers how to eat clean, burn fat, and build lean muscle through a fitness-training program and includes healthy food information.

This course is In this course you get one month of cardio and strength programming. For more information and to get my full FOUR MONTH plan, contact me.

This course will cover everything you need to know to earn a lean physique including:

A complete one month strength training program
A complete one month cardio fitness program
Supplementation Information
Strength training demonstrations
Assessing fitness progress
and much more.

Earn the physique you have always wanted today.

Learning how to eat clean while creating the right strength program and cardio program for fat loss and muscle growth to achieve success can be confusing. There may be a lot of trial and error and available information to review. This course puts it all together for you in one complete fitness program, from eating healthy, to strength exercises, to cardio and supplementation.

Whether you want to compete, get in shape for a big event, get healthy, lose weight, or gain muscle mass, by understanding how all the pieces fit together, you can go to the gym with confidence, cook with enthusiasm and walk your own path to success. This course shows you exactly how to do it.

Contents and Overview

Regardless of your experience, this course is designed to provide you everything you need to achieve fitness results. You will learn how to change your lifestyle through diet and exercise to become healthier and feel better about yourself.

You will start with an overview of everything covered in this course. You will learn about how your attitude and mindset will open the door for success in this program.

You will then learn how to become prepared before beginning this program, for example, the equipment you might need as well as the proper food and nutrients.

You will then continue on and learn about the benefits of strength training, and terminology.

You will also learn about the benefits of cardiovascular training and the different types of cardio that are part of this fitness program.

After learning the background and details of this program, you will have an opportunity to view demonstrations of some and learn which muscles are the primary focus of the strength exercise.

Lastly, you will learn about different supplements and what I recommend as part of this fitness program.

By the end of this course, you will have the knowledge and tools at your fingertips to earn the physique you have always desired. You will know how to eat clean, burn fat, and build lean muscle. You will be more knowledgeable in the gym and understand fitness terms. And will know why cardio and weights are both important in a fitness program.

Enroll now

Or start a personal plan

And upskill your team with Udemy

Here's a deal for you

We found an offer that may be relevant to this course.

Save money when you learn. All coupon codes, vouchers, and discounts are applied automatically unless otherwise noted.

Use code at checkout. Valid until January 1, 2025

New customers offer

Visit Udemy from OpenCourser as a new customer and claim these savings on your first order.

What's inside

Learning objectives

Identify basic muscle groups and their functions.
Identify and perform different exercises for different muscle groups.
Assess muscular strength, cardiovascular endurance and personal fitness goals.

Assess progress through measurements, photos and fitness improvements.
Understand and experience the importance of clean eating and apply it to your life.

Identify basic muscle groups and their functions.
Identify and perform different exercises for different muscle groups.
Assess muscular strength, cardiovascular endurance and personal fitness goals.
Assess progress through measurements, photos and fitness improvements.
Understand and experience the importance of clean eating and apply it to your life.

Syllabus

Understand broad topics covered in this course and see what this program may do for you.

I’ll go over the broad topics we’ll cover in the course, as well as review the supplemental material.

This article simply goes over that this fitness program does not replace a doctor's advice or orders.

Identify program needs before training starts.

This lecture will go over how having a positive attitude can yield positive results.

This lecture will help prepare you for your new training program. We are going to talk about food, facilities, photos, measurements and more.

Identify healthy eating.

In this lecture, I will provide guidance on healthy food choices explaining the concept of healthy eating and review macronutrient recommendations.

Healthy food choices are whole foods. View a list of these here.

Identify and use a comprehensive strength training program.

This lecture will review the expectations and strength portion of this fitness program.

In this lecture, I will explain terminology you may not be familiar with in this course

View the complete strength training part of this fitness program here.

This document provides a sample strength training log to keep track of your exercises.

Identify and use a comprehensive cardio training program.

This lecture will explain about the benefits of cardiovascular activity and the cardio program I have outlined in this course.

View, download and print the complete cardio training part of this fitness program here.

This lecture provides a visual demonstration and verbal explanation of interval cardio.

This lecture provides visual slides, videos and a verbal explanation of the Stairmaster challenge workout.

This lecture provides slides, videos and a verbal explanation of the HIIT challenge workout.

This lecture provides videos and a verbal explanation of the bodyweight circuit workout.

Identify and perform different exercises for the legs.

This lecture provides a visual demonstration and verbal explanation of standing calf raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of seated calf raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the back squat including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the lying leg curl including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of bench step-ups including the primary muscles involved.

Identify and perform different exercises for the back.

This lecture provides a visual demonstration and verbal explanation of the medicine ball slam.

This lecture provides a visual demonstration and verbal explanation of dumbbell bent over rows including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the lat pull down including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the seated row including the primary muscles involved.

Identify and perform different exercises for the chest.

This lecture provides a visual demonstration and verbal explanation of spiderman pushups including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the incline dumbbell press including the primary muscles involved.

Identify and perform different exercises for the shoulders.

This lecture provides a visual demonstration and verbal explanation of standing lateral raises including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the dumbbell shoulder press including the primary muscles involved.

Identify and perform different exercises for the triceps of the upper arm.

This lecture provides a visual demonstration and verbal explanation of the triceps kickback including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of bench dips including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of the overhead triceps extension including the primary muscles involved.

Identify and perform different exercises for the biceps of the upper arm.

This lecture provides a visual demonstration and verbal explanation of incline dumbbell curls including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of hammer curls including the primary muscles involved.

Identify and perform different body weight exercises.

This lecture provides a visual demonstration and verbal explanation of pushups including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of high knees including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of lateral shuffles including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of dumbbell jabs including the primary muscles involved.

Students will have an understanding of how to perform various ab exercises which are a part of this fitness program.

This lecture provides a visual demonstration and verbal explanation of bicycle crunches including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of stationary planks including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of side planks including the primary muscles involved.

This lecture provides a visual demonstration and verbal explanation of plank jacks including the primary muscles involved.

Understand and be familiar with benefits of different types of supplements.

This lecture provides an overview of how I incorporated supplements into this fitness program.

This lecture provides an overview of BCAA's, its benefits and use as a supplement.

This lecture provides an overview of glutamine, its benefits and use as a supplement.

You should have a feeling of accomplishment and success!

A closing note of thank you and congratulations.

UPDATED! What's Next for You?

Citing additional references used during course lectures.

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Develops core skills and knowledge for health, fitness, and wellness

Appropriate for both novice and experienced fitness enthusiasts

Provides well-structured and comprehensive training programs for strength and cardio

Emphasizes the importance of nutrition and clean eating for fitness goals

Covers essential topics including muscle anatomy, exercise techniques, and fitness assessment

Led by an experienced fitness professional with a proven track record

Save this course

Save Earn a Lean Physique: A Training and Nutrition Plan to your list so you can find it easily later:

Save

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Earn a Lean Physique: A Training and Nutrition Plan with these activities:

Review online content

Show steps

Review the provided course materials, including videos, articles, and assignments in order to gain a foundational understanding of the course content.

Show steps

Read through the syllabus and course outline
Watch the introductory videos and lectures
Review the assigned readings and articles
Complete the practice quizzes and exercises

Join a study group or online forum

Show steps

Connect with other students taking the course through study groups or online forums to discuss the material, share insights, and ask questions, fostering a collaborative learning environment.

Show steps

Identify potential study partners or join an existing group
Establish regular meeting times and communication channels
Review course materials together and discuss key concepts
Share perspectives, ask questions, and provide feedback
Work on assignments or projects collaboratively

Perform bodyweight exercises

Show steps

Performing bodyweight exercises will provide you with an opportunity to practice the specific movements required for your workouts.

Show steps

Set aside 30 minutes each day to practice bodyweight exercises.
Start with basic exercises, such as push-ups, squats, and lunges.
Gradually increase the difficulty of the exercises as you get stronger.

Two other activities

Expand to see all activities and additional details

Show all five activities

Follow along with online tutorials

Show steps

Search for and complete online tutorials that provide additional instruction on the topics covered in the course, such as strength training techniques or nutrition guidelines.

Show steps

Identify specific areas where you need additional support
Search for relevant tutorials on platforms like YouTube or Udemy
Follow the instructions provided in the tutorials
Practice the techniques or concepts covered in the tutorials
Evaluate your progress and seek further assistance if needed

Perform strength training exercises

Show steps

Engage in regular strength training exercises as outlined in the course program, focusing on proper form and technique to maximize results and minimize risk of injury.

Browse courses on Strength Training

Show steps