Autoplay
Autocomplete
Previous Lesson
Complete and Continue
(For QERA Students Only) Get Lean & Fit easily without exercising so much & so hard (TRAIN SMART, NOT TRAIN HARD)
Section 1 - Introduction
Intro (4:01)
ParQ Questionaire
Section 2: SLEEP WELL
45 35 20 rule (5:42)
S.E.E Concept (6:47)
Sleep Factors (9:40)
Sleep Tips 18 Jan 21 (6:51)
Nocturia
Those who work Night Shift (2:52)
Sleep Assignment Practice (1:54)
Section 3: Eat Well - Nutrition
Nutrition Intro (6:52)
TDEE (13:02)
Caloric Deficit / Surplus (13:58)
Don't feel like using TDEE; Try this simple method (4:50)
Cut or Bulk (6:20)
Protein (11:33)
Water Vitamins Minerals (8:09)
You can eat Sinful Foods 23 Jan 21 (4:22)
Section 4: Exercise Easy
Important: Please read this before progressing
Exercise Easy (10:38)
Our bodies are not meant to be pushed to its limit
Strength Resistance Training (15:06)
For those who still want to train to failure (4:23)
Recommended Strength Resistance Exercises (28:07)
The only Abdominal exercise you should do (Important, but not for burning fat) (9:11)
The '2 Sets' Workout Strategy (7:04)
'Hitting the muscle 1.5 times per week' Strategy (3:58)
'Multi Joint Exercise only' Strategy (8:24)
Cardio (14:40)
Lifestyle Cardio (4:21)
Flexibility (5:56)
Recommended Flexibility Exercises (14:33)
Preventing Injuries (2:11)
Warm Up Importance (with sample exercises) (8:35)
Training Stabilizer Muscles (11:21)
Save money for Fitness (4:01)
Final Section: Putting it all together
Last part - putting it all together (6:38)
S.E.E Concept
Complete and Continue