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How to lose weight
Course introduction
Course and instructor introduction (2:53)
Joey Zanca introduction Preview (1:07)
Alex Genadinik (second instructor) introduction (0:45)
The path to losing weight (1:11)
Basic Nutrition
Caloric intake: calorie quality matters (1:30)
Carbs: complex (good) carbs vs. simple (bad) carbs (1:40)
Fats: bad fats vs. good fats (2:01)
Sodium intake (1:52)
Dietary fiber intake (1:05)
Protein intake (1:50)
Is it bad to eat late in the day (0:28)
Lifestyle Changes & Adjustments Needed To Lose Weight
How to change lifestyle to get yourself on the path to losing weight (1:51)
How much should people be working out in the beginning and as they progress (2:13)
Mental approach to prevent overeating or bad eating (2:00)
Forming healthy habits and getting rid of unhealthy habits (4:33)
Over-exercising and overeating: does this happen to you (2:18)
Maintaining a healthy middle ground of exercise and eating well (1:28)
Mental health benefits of exercise (1:16)
Importance of choosing a sustainable exercise you can keep doing (1:48)
Tips to balance exercise with not over-eating from being tired or stress (3:43)
Alex's weight loss journey
Alex's journey to lose weight. Alex is a regular person like you (10:08)
My weight loss journey from June 2015-Sept 2015 (5:03)
Exercises and full body workout you can do anywhere
Introduction to this section (1:54)
Squats (1:04)
Wall squats (1:52)
Toe taps (1:34)
Butt kickers (0:48)
Knee raises (1:16)
Skater side lunges (1:23)
Lunges (1:04)
Push ups correct form (2:49)
Plank (1:07)
Working up to your first pull-up (0:56)
Pull-up (3:15)
Situps (2:07)
Basic abs training (1:35)
Making exercises a little more advanced for yourself
Advanced variations: combining lower body, upper body and cardio in one movement (1:44)
Another advanced combination: pushup to squat-jump to jump (2:46)
Natural ways to improve performance (more coming in October and late 2015)
Natural ways to improve performance (more coming in October and late 2015) (2:24)
NEW! What to eat before workouts to improve performance and have more energy (4:31)
Conclusion
Your opinion matters to me. I want to make sure you love the course (2:18)
Fats: bad fats vs. good fats
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