TIER 1 - OSPM

HOW MANY CALORIES DO YOU EXPEND PER DAY?

The answer depends on several factors based on your activity level and metabolism.  Whether it`s RMR or BMR, none of these attributes are ever fixed numbers.  However, people with routine lifestyles, metabolism can be estimated. This is why the OSPM has added a 3rd category called MAL which stands for Metabolic Activity Level.  This is the calculated calories based from sporadic activities such as unplanned events or physical tasks performed on a bi-daily or weekly basis.

EPOC is often misconstrued. The after burn effect is only significantly present after a challenging workout.  Meaning EPOC diminishes repetitive adaptation to the workout routines.  This is why measuring workout volume is a key denominator to increase EPOC. 

HOW MANY WAYS CALORIES MAY ENTER AND EXIT THE BODY?

• eating consume
• transfusion - surgery
• sexually transmitted liquids

EXITING

• Dispose (waste, feces)
• exhale
• sweat
• dead skin cells, hair
• sexually dispose
• sneeze
• cry
• spit
• finger nails
• Surgical - detach

Did you know that the average meal weights 4 pounds? This can estimate to  10 to 12 pounds of food consumed by your body per day.  Of course water usually makes up the majority of food but doesn`t it make sense that it would be easier to lose weight if your meals weighed less?

Here is a helpful article on why and how to measure your food.

DIGESTIVE SYSTEM

Your digestive system plays an important factor to determine weight loss.  However all foods are not equal as different foods and the health condition of your GI tract determines your rate of digestion.  To summarize, as food enters your body these are ideal durations of processing your food:

• stomach to small intestine: 2 to 4 hours
• small intestine to large intestine: 2 to 6 hours
• large intestine to exit : 36 hours

Here is where you can find detailed information:

DRINK MORE WATER TO LOSE WEIGHT

There are several reasons why water is assists with weight loss. Not only does it help to suppress your appetite, it supports to remove waste and keeps the body functioning properly.  Also it is important to stay hydrated during exercise and hotter days.  

Helpful Article

• Squat 

• Sumo Squat 

• Split Squat 

• Side Shifters 

• Back Lunge 

• Side Lunge 

• Forward Lunge 

• Standing Hip Raise 

• Bridge Thruster 

• Step Up to Balance 

You must be able to demonstrate each exercise properly. 

• Know the important areas "check points" when performing each movement.
• Range of motion
• Proper tempo according to goal
• Regression if needed

• Push Ups - Variations 

• Bench Dips 

• Crunch - Variations 

• Scissors 

• Plank - Variations 

You must be able to demonstrate each exercise properly. 

• Know the important areas "check points" when performing each movement.
• Range of motion
• Proper tempo according to goal
• Regression if needed

• DB Incline Press 

• Lat Pull Down 

• Cable/Tube Row 

• Bent Over Row 

• DB Shoulder Press 

• DB Rear Delt Fly

• DB Front Raise Scaption 

• DB Arm Curl 

• Tricep Push Down 

You must be able to demonstrate each exercise properly. 

• Know the important areas "check points" when performing each movement.
• Range of motion
• Proper tempo according to goal
• Regression if needed

After learning all the exercises above.  Student should be able to distinguish:

1. Identify which exercises are compound movements.
2. Identify what muscle group is being worked per each exercise
3. Understand how to choose an intensity, reps, sets and reps pertaining the goal.
4. Ability to sequence exercises with appropriate rests

Create a 2-Day Split Routine utilizing the beginning exercises above.  Student must learn how to apply these workouts on paper then apply the same routine on the electronic app EfitX. 

• Important to read client assessment notes
• Sequence the exercise properly
• Include a warm up and cool down
• Select appropriate weight, reps, sets and rests according to goals.