Be Your Own Personal Trainer ("BYOPT") - For Women
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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.
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
3 students enrolled
Last updated 8/2015
English
Current price: $10 Original price: $50 Discount: 80% off
1 day left at this price!
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Includes:
  • 6 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
Design and implement a successful nutrition and physical fitness program (cardiovascular, strength or both) tailored to your goals.
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Requirements
  • There are no prerequisites.
Description

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.

Who is the target audience?
  • This course is suitable for women interested in becoming fit or improving their level of fitness; cardiovascular, strength or both.
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Curriculum For This Course
Expand All 47 Lectures Collapse All 47 Lectures 06:00:52
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Being A Personal Trainer
3 Lectures 31:29

Get to know your instructor and BYOPT.

Preview 11:08

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!

You CAN Do This!
09:20

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.

Personal Trainers - What They Do and What They Don't Do
11:01
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Understanding Fitness
5 Lectures 25:12

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.

The Essence of Fitness - Part One
03:52

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.

The Essence of Fitness - Part Two
04:17

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.

What is Physical Fitness? - Part One
06:52

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.

What is Physical Fitness? - Part Two
05:40

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 and Health
04:31
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Fitness Programming
2 Lectures 18:23

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.

The Components of a Fitness Program
04:56

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.

Training v Exercise and Some Really Important Stuff on Stress
13:27
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Energy
8 Lectures 01:04:06

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.

Fitness and Energy
04:48

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.

A “Pure” Approach to Physical Fitness Using Focused Fitness Techniques
08:17

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.

The Crux of Physical Fitness – Get This and You've Got It All
12:53

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.

Producing Energy
06:05

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.

The Human Body as a Hybrid Car
06:19

What powers you when you are cruising?

This lesson reveals the source of your energy.

Muscle Energetics - Aerobic
06:25

What powers you when you are accelerating?

This lesson reveals the source of your energy.

Muscle Energetics - Anaerobic
12:50

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.

Muscle Energetics - Putting It All Together
06:29
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Aerobic Fitness Programming
8 Lectures 56:15

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.

BYOPT – Aerobic Training Program: The Fundamentals - Terminology
06:39

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.

BYOPT - The Three Principles of Fitness: The Principle of Aerobic Training
07:30

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.

BYOPT – Aerobic Training Program: The Benefits of Aerobic Training
05:43

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.

BYOPT – Aerobic Training Program: THR: Making a Mistaken Concept Useful
12:52

Why does your endurance improve with cardiovascular training?

An inquiring mind, like yours, wants to know.

In this lesson, your mind will find out.

BYOPT – Aerobic Training Program: How It Works and How Hard to Train
10:11

How much it too much?

How much is too little?

How much is just right?

Complete this lesson and you'll know.

BYOPT – Aerobic Training Program: How Much Should You Train?
03:36

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.

BYOPT – Aerobic Training Program: Warm-Up and Cool Down
06:59

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

BYOPT – Aerobic Training Program: General Rules
02:45
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Anaerobic Fitness Programming
10 Lectures 01:21:15

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.

BYOPT – Anaerobic Training Program: The Fundamentals
03:39

In this lesson, you will learn more TrainerSpeak.

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

BYOPT – Anaerobic Training Program: The Fundamentals -Terminology
09:29

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.

BYOPT - The Three Principles of Fitness: The Principle of Anaerobic Training
03:28

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.

BYOPT – Anaerobic Training Program: The Benefits of Anaerobic Training
08:29

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.

BYOPT – Anaerobic Training Program: How It Works and How Hard to Train
06:56

Okay, we have covered how and why.

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

BYOPT – Anaerobic Training Program: How Much Should You Train?
04:55

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.

BYOPT – Anaerobic Training Program: Part One Exercises and Setting the Weights
12:21

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

Now you will learn what to do after the start.

BYOPT – Anaerobic Training Program: Part Two The Routine
14:32

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.

BYOPT – Anaerobic Training Program : General Rules
11:07

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.

BYOPT - General Training Rules
06:19
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Nutritional Fitness Programming
11 Lectures 01:24:12

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.

Nutrition - Introduction
03:02

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?).

Nutrition – Basic Concepts: Terminology
09:05

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?

BYOPT - The Three Principles of Fitness: The Principle of Nutrition Training
05:18

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

BYOPT - Weight Management
07:11

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.

BYOPT - Nutrition Rules
06:31

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.

BYOPT - Food and Healthy Foods
16:46

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.

BYOPT - Supplements
11:08

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.

BYOPT - Calories
09:13

The Grand Re-cap.

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

Woo-hoo!

BYOPT - The Three Principles of Fitness: Putting It All Together
04:36

The Female Athlete Triad
05:54

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...


Muscle, Weight and Bulk
05:28
About the Instructor
Michael Applebaum
4.0 Average rating
51 Reviews
1,829 Students
4 Courses
The Fitness Doc

Michael Applebaum is a medical doctor and a lawyer.

He is medical director of The Anabolic Clinic, SC and president of the fitness consulting firm, FitnessMed, Inc.

He has earned seven fitness certifications – more than any other medical doctor on the planet:

Master of Fitness Sciences

Certified Fitness Trainer

Certified Fitness Therapist

Certified Youth Fitness Trainer

Certified Endurance Fitness Trainer

Certified Specialist in Performance Nutrition

Certified Specialist in Fitness for Older Adults

He is clear that the only real preventive medicine is fitness.

Dr. Applebaum is the author of books on wellness, fitness, nutrition and diet.

He has presented nationally and internationally on these topics and the areas in which he practices medicine.

His websites are DrApplebaum.com, AnabolicClinic.com and FitnessMed.com