Simple Science Fitness

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1 Simple Science Fitness E-Book Joachim Lapiak ss.fitness

2 Copyright Copyright 2015 by Joachim Lapiak. All rights reserved. This publication or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author. Disclaimer Scientific evidence is supported by observation and experimentation, but is always subject to scrutiny and biases. Many disciplines within fitness, especially nutritional sciences, are complex, controversial, interdependent, and evolving, often with no clear consensus. While this site is as current and accurate as possible in its function as a living document, some information presented here may be subject to dispute, impartiality, or limited empirical evidence. While the information in this e-book is entirely based on research material from qualified professional experts and reputable researchers, the written content is also of the author s professional and personal opinions, using experience, logic, epidemiology, and history. The author has spent over a decade of research and consistent experimentation with various nutritional and training regimens. Based on the accumulation of his experiences, his knowledge is freely available on the website. He also has held a NCAA-accredited certification in Personal Training. The information on this site is independently researched and does not necessarily reflect those of other organizations, professionals, or government bodies, nor is it affiliated with any other fitness industry, organization, or group. While any healthy, active adult can attempt this guide safely, the user should consult with their physician first, especially if any cardiovascular, pulmonary, or metabolic symptoms exist, before following any nutritional or exercise programs on this site. The user assumes all liability and risk associated with undertaking the suggested diets, supplements, and exercise programs on this e-book and website.

3 Contents 4 The Reality 8 Introduction 10 Glossary 12 Body Body Composition 24 Calories In-Out 29 Anatomy 31 Case Studies 35 Nutrition 36 Foods 50 Macronutrients 57 Controlling Hunger 67 Diets and Supplements 74 Meal Planning 80 Making Meals 109 Exercise 110 Nutritional Guidelines 113 Seeing Results 119 Goals 123 Types of Training 128 Lifting Program 154 Appendix 154 Resources 155 Simple Steps 156 Thank You 3 Contents / Simple Science Fitness / ss.fitness

4 The Reality Is This Your Typical Lifestyle? Breakfast Orange juice 13 3 Cereal, milk g sugar 8:00am Croissant 30 6 g sugar Sweetened coffee g sugar Lunch Pop 26 7 Chicken sandwich, fries Shortbread cookies 18 5 g sugar 4 The Reality / Simple Science Fitness / ss.fitness

Dinner Beer 15 Pizza 106 6 g sugar Liquorice 11 14 g sugar 11:00pm Hungry Satiated

5 Dinner Beer 15 Pizza g sugar Liquorice g sugar 11:00pm Hungry Satiated Thirsty Hydrated Meals $33 Nutrients 2 hours travel and wait time combined for fast food and restaurant meals. Activity TV on the couch 3 hours burned Result Unhealthy Overweight Satisfaction 5 The Reality / Simple Science Fitness / ss.fitness

6 This is a y Lifestyle Breakfast Black coffee 2 calories Bacon, eggs, tomato, spinach 55 8:00am Water Banana g sugar Lunch Water Green tea Jambalaya 54 4 g sugar Protein shake 13 Almonds 14 1 g sugar 6 The Reality / Simple Science Fitness / ss.fitness

Dinner Wine 13 1 g sugar Chicken, potato, broccoli 54

Hydrated Meals 2172 calories 31 g sugar $17 Nutrients 2

7 Dinner Wine 13 1 g sugar Chicken, potato, broccoli 54 Water Raspberries 2 11:00pm Hungry Satiated Thirsty Hydrated Meals 2172 calories 31 g sugar $17 Nutrients 2 hours combined for meal preparation, cooking, and clean-up. Activity Weight training 1 hour 25 burned Result y Fit Satisfaction 7 The Reality / Simple Science Fitness / ss.fitness

9.NPA.2 Create strategies to consume a variety of nutrient- dense foods and beverages and to consume less nutrient- dense foods in moderation.

Essential Standard 9.NPA.2 Create strategies to consume a variety of nutrient- dense foods and beverages and to consume less nutrient- dense foods in moderation. Clarifying Objective 9.NPA.2.1 Plan vegetarian