40 Questions
What is the main guide of Minimalist Fitness composed of?
4 sections: Getting Started, Workout, Diet and Nutrition, and Supplements
What do you get access to once you join Minimalist Fitness?
The 100-Day Transformation Challenge
What is the purpose of the 28-Week Workout Plan?
To provide a workout cheat sheet with notes and reminders
What does the Exercise Manual provide?
Instructions on how to do the exercises properly
What is included in the Recipes section of Minimalist Fitness?
40+ easy-to-make recipes
What is included in the Sample Meal Plans section of Minimalist Fitness?
A 2-day sample meal plan
What is the purpose of the Minimalist Fitness Private Facebook Group?
To connect with other members and find workout buddies
What is included in the Favorite Supplements section of Minimalist Fitness?
A list of recommended supplements and where to buy them
What should you do if your weight doesn't change after a week or two when trying to lose weight?
Deduct 200 calories from your daily intake
Why is losing over 2 pounds of weight per week a concern?
It may indicate muscle loss
When trying to gain weight, how many calories should you add to your TDEE?
200-300 calories
Why is gaining over 1 pound of weight per week a concern?
It may indicate fat gain
What app is recommended for tracking calories?
MyFitnessPal
What should you do if you've gained strength and size after a couple of weeks?
Increase your workout volume
What is the next step after gaining strength and size?
Move on to Phase 2 of the program
Why is it important to track your calorie intake?
To achieve your desired weight
What is the focus of the workout program described?
Training smart and having fun
What is the minimum amount of weight people have lost using this program?
20 pounds
Why might this program not be suitable for some people?
It requires too much sacrifice
What is the author's approach to fitness?
Training smart and having fun
What is the purpose of the links provided?
To show the results of people using the program
What is the benefit of being an active email subscriber?
awesome deals
What is the author's approach to dieting?
Blending fitness into lifestyle
Why is it essential to be creative doing home workouts?
To make the most out of home tools and get the gains rolling again
What is the recommended schedule for alternating between Workout A and Workout B?
Alternate between Workout A and Workout B every Monday, Wednesday, and Friday
What is the primary reason for doing home workouts?
Because you don't have access to gyms or weight training equipment
What is the recommended number of reps for easy bodyweight exercises?
50-100 reps
What should you replace the 'DB' exercises with in the Dumbbell/Backpack/Resistance bands section?
Backpack, bands, water jog, etc.
What is covered in the free ebook version of the training plan?
Phase 1 of the training plan
What is recommended if you want the Phases 2-4 plus bonuses?
Check the email course
Why are home workouts not recommended?
Because everything is better off at the gym
What is the purpose of calculating the TDEE?
To find the maintenance level of calories
How often does the author of the content exercise per week?
2 to 3 days
What is the multiplier used to calculate the TDEE if you exercise vigorously for 6 or more days per week?
1.5
What is the goal of eating 2000 calories per day, according to the author?
To lose 1-1.5 pounds per week
What is the result of eating 2500 calories per day, according to the author?
Your weight will stay the same
How do you calculate the daily calorie intake to lose weight?
TDEE - 500 calories
What is the purpose of the author's 2-week plan to eat 2000 calories per day?
To monitor weight
What is the accuracy of the TDEE calculation, according to the author?
Not 100% accurate, but our best guess
Study Notes
Minimalist Fitness Program Overview
- The Minimalist Fitness program includes a 200+ page main guide, home workouts, a 100-Day Transformation Challenge, FAQs, a 28-week workout plan, an exercise manual, favorite supplements, recipes, and sample meal plans.
- The program also includes a private Facebook group for community support and guidance.
Workout Program
- The program includes a 28-week workout plan with four workout phases and workout notes and reminders.
- It is recommended to alternate between two workouts over the week, with a schedule of Monday, Wednesday, and Friday.
Home Workout Notes and Reminders
- Home workouts are recommended for those who do not have access to gyms or weight training equipment.
- The program includes a home workout variation for Phase 1, with additional phases and bonuses available through email.
- Calculating TDEE (Total Daily Energy Expenditure) is essential for determining calorie intake and achieving weight loss or gain.
Calculating TDEE
- TDEE is calculated by multiplying BMR (Basal Metabolic Rate) with activity multipliers (1.2, 1.375, or 1.5).
- Example: BMR x 1.375 = TDEE, with a TDEE of 2500 calories.
Setting Goals: Lose Fat or Build Muscle
- To lose weight, subtract 500 calories from TDEE, with a goal of losing 1-1.5 pounds per week.
- To gain weight, add 200-300 calories to TDEE, with a goal of gaining 0.5-1 pound per week.
- Monitor weight and adjust calorie intake accordingly.
Tracking Calories
- Use the MyFitnessPal app to track calories and familiarize yourself with it.
Next Steps
- After gaining strength and size, increase workout volume and take it up a notch.
- Phase 2 of the program is available in the premium version.
Community Support
- Join the Minimalist Fitness private Facebook group for community support and guidance.
- Check emails for updates, tips, and deals.
Success Stories
- View the 100-day results of people using the same program through the provided links.
- Check the links for different years (2017-2021) to see the results.
Discover the benefits of Minimalist Fitness, a comprehensive guide to fitness, workouts, diet, and nutrition. Includes a 200+ page main guide, home workouts, and a 100-day transformation challenge.
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