The Methodology of Physical Training and Healthy Lifestyle by Sipos, Ede -- Read -- Imperial Library of Trantor

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The Methodology of Physical Training and Healthy Lifestyle Introduction Foreword Blurb Myths Diet tricks Too much burden Time Too much physical strain Unhealthiness Miracle trainers and miracle exercises „If your muscles are sore, do some exercises!” The Human Body Genetics Metabolism Ectomorph body type Mesomorph body type Endomorph body type Mixture of build Connective tissue Types of muscle fibers Summary Healthy lifestyle Nutrition Air Water Sunlight Exercising Rest Habits and passion Mental Health Nutrition Basic nutrition rules First rule: Eat more often and occasionally less. Second rule: Keep away from fast food and pay attention to what you eat Third rule: Have a schedule Fourth rule: Know the right proportions. Nutrition types Omnivorous or mixed nutrition Carnivorous Lacto Vegetarianism Ovo vegetarianism Ovo-lacto vegetarianism Vegan Semi-vegetarianism Carbohydrates Monosaccharides Disaccharide Polysaccharides Fat Proteins Vitamins Minerals Diet Tips: 1500 calorie diet 2000 calorie diet 2500 calories diet 3000 calorie diet 3500 calorie diet 4000 calorie diet 6000 calorie diet Calorie Charts Cereals Vegetables Fruits Fruit Juice Fruit Preparations Egg products Milks Milk Products Cheese Fish and seafood Meats Meat products Oils and fats Nuts and oilseeds Pasta Bread and pastries Cereal flakes Instant meals Sauces and dipping Salads Desserts Nutritional supplements Vitamin C Fish oil Multivitamins and minerals Joint protecting Isotonic drinks Protein or weight gain supplements Other Arginine BCAA Creatine Glutamine L-carnitine Performance-Enhancing Supplements Pre-workout Testosterone Booster Beta-Alanine Doping and steroids Exercises Upper body exercises Back exercises Abdominal wall exercises Chest exercise Leg exercises Bottom exercises Thigh exercises Calf exercises Arm exercises Shoulder exercises Biceps exercises Triceps Exercises Forearm exercises Other exercises Stretching exercises Exercise Types Functional Exercise Calisthenics Aerobic Fitness and Wellness Bodybuilding Powerlifting Strongman Sport TRX Exercise Kettlebell Exercise Street Workout Convict Conditioning CrossFit Spartan Workout Stretching Warm Up and Stretching Warming up Tendons, ligaments, joint and their warmups Cardiovascular system and short cardio workouts Somatic nervous system and warmup exercises Other warm up types Stretching Stretching cold and warm muscles Static and active isolated stretching Active isolated stretching Flexibility Mobility Foam rolling Workout opening and closing exercises Prevention and Rehabilitation From sport physician to spiroergometric examination Healthy Mental Hygiene Functional training Muscle weakness Loss of function in joints Lengthened or shortened muscles Other topics regarding prevention People with diabetes Summary “For Dieters” Dietetic food Diet Tips 1500 calorie diet 2000 calorie diet Rules of diet Myths “Do lots of crunches to remove fat from your stomach.” “It’s enough if you don’t eat after 6.” “Don't eat carbs and you'll lose weight." "You shouldn’t do weight training because you will only gain muscle, but you won’t lose weight." “It doesn’t matter from what you drain the calorie, it will only remain the same.” Workout Preparing for the competition Summary Building Muscle Food Diets 3000 calorie diet 3500 calorie diet 4000 calories diet Rules in mass building diets Exercise Preparing for competition Supplements Other supplements Summary Max Performance Summary Diets 4000 calories diet 6000 calories diet Elderly Summary For the eager "indestructible" golden baby Choosing sport for children Pregnant and Breastfeeding Mothers Right mental state Ideal physique and bodyweight Optimal nutrition Quitting your addictions Exercise for pregnant women Used and recommended literature:

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