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.

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.

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.

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.

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.

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.

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.

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.

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 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.

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.

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.

What powers you when you are cruising?

This lesson reveals the source of your energy.

What powers you when you are accelerating?

This lesson reveals the source of your energy.

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.

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.

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.

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.

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.

Why does your endurance improve with cardiovascular training?

An inquiring mind, like yours, wants to know.

In this lesson, your mind will find out.

How much it too much?

How much is too little?

How much is just right?

Complete this lesson and you'll know.

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.

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

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.

In this lesson, you will learn more TrainerSpeak.

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

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.

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.

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.

Okay, we have covered how and why.

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

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.

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

Now you will learn what to do after the start.

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.

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.

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.

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?).

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?

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

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.

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.

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.

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.

The Grand Re-cap.

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

Woo-hoo!