Podcast
Questions and Answers
What is the main guide of Minimalist Fitness composed of?
What is the main guide of Minimalist Fitness composed of?
- 4 sections: Getting Started, Workout, Diet and Nutrition, and Supplements (correct)
- 3 sections: Workout, Diet and Nutrition, and Supplements
- 5 sections: Introduction, Workout, Diet, Nutrition, and Supplements
- 6 sections: Getting Started, Workout, Diet, Nutrition, Supplements, and Meal Plans
What do you get access to once you join Minimalist Fitness?
What do you get access to once you join Minimalist Fitness?
- The 100-Day Transformation Challenge (correct)
- A nutritionist
- A personal trainer
- A gym membership
What is the purpose of the 28-Week Workout Plan?
What is the purpose of the 28-Week Workout Plan?
- To provide a diet plan for 28 weeks
- To provide a workout cheat sheet with notes and reminders (correct)
- To provide a nutrition guide for 28 weeks
- To provide a workout schedule for a year
What does the Exercise Manual provide?
What does the Exercise Manual provide?
What is included in the Recipes section of Minimalist Fitness?
What is included in the Recipes section of Minimalist Fitness?
What is included in the Sample Meal Plans section of Minimalist Fitness?
What is included in the Sample Meal Plans section of Minimalist Fitness?
What is the purpose of the Minimalist Fitness Private Facebook Group?
What is the purpose of the Minimalist Fitness Private Facebook Group?
What is included in the Favorite Supplements section of Minimalist Fitness?
What is included in the Favorite Supplements section of Minimalist Fitness?
What should you do if your weight doesn't change after a week or two when trying to lose weight?
What should you do if your weight doesn't change after a week or two when trying to lose weight?
Why is losing over 2 pounds of weight per week a concern?
Why is losing over 2 pounds of weight per week a concern?
When trying to gain weight, how many calories should you add to your TDEE?
When trying to gain weight, how many calories should you add to your TDEE?
Why is gaining over 1 pound of weight per week a concern?
Why is gaining over 1 pound of weight per week a concern?
What app is recommended for tracking calories?
What app is recommended for tracking calories?
What should you do if you've gained strength and size after a couple of weeks?
What should you do if you've gained strength and size after a couple of weeks?
What is the next step after gaining strength and size?
What is the next step after gaining strength and size?
Why is it important to track your calorie intake?
Why is it important to track your calorie intake?
What is the focus of the workout program described?
What is the focus of the workout program described?
What is the minimum amount of weight people have lost using this program?
What is the minimum amount of weight people have lost using this program?
Why might this program not be suitable for some people?
Why might this program not be suitable for some people?
What is the author's approach to fitness?
What is the author's approach to fitness?
What is the purpose of the links provided?
What is the purpose of the links provided?
What is the benefit of being an active email subscriber?
What is the benefit of being an active email subscriber?
What is the author's approach to dieting?
What is the author's approach to dieting?
What is the website of the author?
What is the website of the author?
Why is it essential to be creative doing home workouts?
Why is it essential to be creative doing home workouts?
What is the recommended schedule for alternating between Workout A and Workout B?
What is the recommended schedule for alternating between Workout A and Workout B?
What is the primary reason for doing home workouts?
What is the primary reason for doing home workouts?
What is the recommended number of reps for easy bodyweight exercises?
What is the recommended number of reps for easy bodyweight exercises?
What should you replace the 'DB' exercises with in the Dumbbell/Backpack/Resistance bands section?
What should you replace the 'DB' exercises with in the Dumbbell/Backpack/Resistance bands section?
What is covered in the free ebook version of the training plan?
What is covered in the free ebook version of the training plan?
What is recommended if you want the Phases 2-4 plus bonuses?
What is recommended if you want the Phases 2-4 plus bonuses?
Why are home workouts not recommended?
Why are home workouts not recommended?
What is the purpose of calculating the TDEE?
What is the purpose of calculating the TDEE?
How often does the author of the content exercise per week?
How often does the author of the content exercise per week?
What is the multiplier used to calculate the TDEE if you exercise vigorously for 6 or more days per week?
What is the multiplier used to calculate the TDEE if you exercise vigorously for 6 or more days per week?
What is the goal of eating 2000 calories per day, according to the author?
What is the goal of eating 2000 calories per day, according to the author?
What is the result of eating 2500 calories per day, according to the author?
What is the result of eating 2500 calories per day, according to the author?
How do you calculate the daily calorie intake to lose weight?
How do you calculate the daily calorie intake to lose weight?
What is the purpose of the author's 2-week plan to eat 2000 calories per day?
What is the purpose of the author's 2-week plan to eat 2000 calories per day?
What is the accuracy of the TDEE calculation, according to the author?
What is the accuracy of the TDEE calculation, according to the author?
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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.
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