Thank you for choosing us!

Our team is glad to help you

go through the path of your
change. A change that will last all
your life.

We will be waiting for you to share

your results after finishing the
course.

Don’t forget to contact

us if you have any questions.

-Team Conquer Fitness

The information in the course should not be used
as an alternative to medical advice.

The course is not intended for self-treatment and

self-diagnosis.
If you have any concerns consult with a medical
professional.
 1.
Muscles
“The minute you get away from fundamentals – whether its
proper technique, work ethic or mental preparation – the
bottom can fall out of your game, your schoolwork, your job,
whatever you’re doing.” - Michael Jordan

 Muscles - How do they work and how to train them properly?

There are about 600 muscles in the human body with various functions. We are
going to look at the major group of skeletal muscles as they are the ones to
allow movement of the human and the human body.

As this course is for beginners you don’t need to know all the functions of every
muscle. We are going to give you short and precise information just to know
the basic functions of the muscles.

1. The biceps is a muscle on the front part of the upper arm. The biceps include
a “short” and “long” head. The main function of the biceps is the flexion and
supination (outward rotation) of the forearm.

2.The triceps primary function is extending the forearm at the elbow joint,
which opposes the action of the flexors. The triceps’ has long, medial and
lateral heads.
3. The main function of this chest muscle as a whole is the adduction and
internal rotation of the arm on the shoulder joint.

4. The shoulder muscles are responsible for maintaining the widest range of
motion of any joint in your body.
Holding the bones of your shoulder joint in place.
Moving your arms up, down, forward and backward.
Protecting your shoulder joint.
Rotating your shoulder joint.

5. The forearm muscles work together to move the elbow, forearm, wrist, and
digits of the hand.

6. Your back muscles are the main structural support for your trunk (torso).
These muscles help you move your body, including your head, neck, shoulders,
arms and legs. Your back muscles work together to allow you to bend over,
twist, turn your head and extend your back.

7. The abdominal muscles (abs) support the trunk, allow movement and hold
organs in place by regulating internal abdominal pressure.

8. The thigh muscles allow the lower body to bend, flex and rotate. They also
bear most of the body’s weight and keep the hips and legs aligned, in addition
to providing and assisting with balance.

9. Your calf muscle supports you when you are in a standing position and
enables you to move your foot and your lower leg. It propels (pushes) you
forward when you walk or run. It also allows you to jump, rotate your ankle,
flex your foot and “lock” your knee.

10. The gluteal muscles are important for a variety of activities including
walking, standing on one leg, and walking up the stairs.
 Why is it important to warm up the muscles ?

Why is it important to warm up?

Warming up is very important before you do any physical activity. A good

warmup increases muscle temperatures and the body’s core which helps
prevent injuries.
When the muscle temperature rises the production of energy increases which
leads to increasing reflexes and lowering the time of a muscle contraction.

What does a warmup look like?

The warmup should be specified for the muscle group (or groups) that you are
going to be exercising. You should focus on it but always do a full-body warm-
up before every workout or physical activity. For example, if you train legs you
should do a full-body warm-up with a focus on the legs.
The warm-up should start with gentle exercise as it continues to more dynamic
ones. As you do this you prepare the body for the stress that it is going to get
when you start your workout. Focus on dynamic stretching as it allows you to
do full motion range on the exercises through your workout. That will lead to
better results and most importantly prevent injuries.
You can do static stretches at the end of your workout which is good for
cooling down the muscles from the exercises.

Example of a warmup.

Start with walking and then proceed to jog as that will increase heart rate and
production of energy. After that start with stretching - leg and arm swings,
shoulder circles (introductory exercises) and then proceed to more intense
ones like burpees jacks, squats, lunges, etc.
 Training volume - volume, muscle overload and muscle overtraining

What is the training volume and what volume should beginners use?

Training volume is how much work you do through the

week - how many sets and reps as well as how many
kilograms (lbs) you lift. For a beginner, it is important to
start with low volume and slowly increase after some
time. Everyone’s body reacts differently to the different
exercise loads and intensities. We recommend starting
with a maximum of 3 sets per exercise

What is muscle overload?

Muscle overload is putting muscles under greater stress than they’re used to.
There are different ways to increase muscle overload:

Increase exercises
Increase the weight amount
Increase the sets amount
Increase the rep's amount
Increase the training of muscle group (ex: from 2 to 3 times a week)
Reduce rest time between sets
Pump the muscle until full exhauster
 Training volume - volume, muscle overload and muscle overtraining

What is overtraining?

Overtraining happens when you don’t recover from workouts. Usually

comes after days of hard training with not getting enough rest for the
muscles to recover. Symptoms of overtraining are:

Weight loss / reduced appetite

Injuries
Soreness, pain
Loss of motivation

What exercises should I choose?

It is a wonderful day outside and you have decided to go to the gym and
workout. You enter and there are so many machines, stands, and fitness
equipment that you don’t know which one is right for you to use and why it is
right for you. We are here to help you make the right decisions for your journey
to becoming a better version of yourself.

For a beginner, it's really hard to know how to start working out and get the
wanted results. That’s why we provide you with the most concise, accurate and
understandable information in order to achieve your goals with no problem.
Remember don’t take third-person workout plans, because everybody has
different needs. Now let's explain the basics.


Compound exercises- bench press, squat, deadlift, dips, pull-ups, etc.

Compound lifting aims to activate multiple muscle groups which leads to

performing certain movements. During the execution of this movement,
multiple joints and muscles get activated and our nervous system rises the
hormone of stress.
These movements are key for building muscle mass, losing weight, and
maintaining one good-looking and balanced physique.

Here the most important things to look at are :

Breathing
Technique
Load ( how much kg are we lifting)
Rest
Tempo.


Compound exercises- bench press, squat, deadlift, dips, pull-ups, etc.

Firstly, without breathing properly we limit the oxygen that our body needs
to exist. Many of our clients, in the beginning, suffer from a shortage of
breath and agility. However, through our 7 years of experience, we
understood that one way to tackle this problem is to focus on the breathing
of our clients.
Remember at the starting point of the movement you need to breathe in
and at the last point of the movement, you need to breathe out.

Secondly, technique plays a critical role in lifting heavier weight, activation

of the muscles and preventing yourself from getting injured.

The position of the body is extremely important, every angle, every

centimetre of where you hold the barbel has an impact on your
performance.

After we met with a client, we provide explanation videos of how to perform

certain exercises. In order to get up-to-date with the technique of our
clients, we either record the lifting session or have a video call with person
X to correct his/her form.

Our advice would be to keep a journal for reps/kgs and techniques to keep
improving your skills.


Compound exercises- bench press, squat, deadlift, dips, pull-ups, etc.

Thirdly, DO NOT EGO LIFT. Every decision that you make needs to be based
on data. By not tracking your progression and directly jumping into huge
loads you risk your life.

Try implementing progressive overload into your workouts in order to safely

progress with lifting heavier. If you are interested in learning how to add
progressive overload to your program you can subscribe to our services or
sign up for a call.

Giving your muscle some time to recover from the stress that just attracted
your nervous system is important!
Once again if you don’t give yourself a break you might injure yourself.

Rest can be seen also as a time that you can use to stay hydrated because
that’s how your performance will remain in shape.

How much do you need to rest?

If you lift heavy and you manage to do only 1 to 3 reps, you have to rest
from 1:30 seconds up to 3 minutes

If you manage to do 5 - 12 reps you have to rest for around 1 minute

If you manage to do 12 - 20 reps you have to rest from 30 sec up to 1

minute

Important advice here would be to stick to low rep sets if you lift heavy
during your compound lifts.


Compound exercises- bench press, squat, deadlift, dips, pull-ups, etc.

Lastly, we are going to speak about tempo. By slowing down the tempo,
combining it with proper breathing technique and squeezing the muscles
you can achieve better results than lifting a heavy load faster.

It is scientifically proven that the slower tempo makes bigger damage to the
muscle which results in a bigger chance of gaining lean muscle mass.

What exercises should I do when I start working out?

It is proven both through our experience and scientifically that full-body

workouts are perfect for beginners.
Focusing on compound movements, getting familiar with the nutritional
rules, getting 7 hours of sleep and eating nutritious meals can result in
faster and more efficient results.
In fact, it is also proven that 3 times full-body workouts give the maximum
gains to our bodies.

If you are a beginner and you don’t have much knowledge we would advise
you to focus on body weight exercises that will trigger multiple muscle
groups.

Example exercises :

Burpee
Push-ups
Pull-ups
Squats
Dips
Hip thrust


Compound exercises- bench press, squat, deadlift, dips, pull-ups, etc.

Consecutively, adding more isolated exercises such as biceps curls or side

raises will help you to train your muscle groups properly.

If you feel like you need more help with making your personalised workout
plan sign up for a call with us and let’s conquer your dreams.

Chapter Summary

Our body is a complex machine with more than 600 muscles. Every muscle
has a unique function in our body. It’s highly important to perform dynamic
stretching before every workout of yours.

Adding more weight and more exercises don’t guarantee gains. You have to
consider multiple factors. Focus on compound lifting if you want better
results and a well-balanced physique. Focus on tempo, rest, hydration and
breathing to conquer your dreams!
 2.
Nutrition
"Exercise is king, nutrition is Queen, put them together, and
you've got a kingdom." - Anonymous

Warning: The upcoming chapter contains a lot of scientific

data
 The correlation between working out and eating

Our body is like a machine. From time to time we need to put some fuel inside
the machine in order to operate more smoothly. Indeed, that is the case with
our food. The food that is being consumed on a daily basis contains energy or
so-called “calories”.

Furthermore, according to Precision Nutrition (2022), digestion starts with the

thought of having food. Our brain releases a series of hormones, which
prepares the stomach and the body itself for consuming food. Later on, when
the food is ready and we put the piece of rice/meat/asparagus/bread in our
mouth the tongue releases secrets which start the absorption of the nutrients.
After we swallow the desired meal, the absorption continues in the stomach,
the large and small intestines.

Finally, our liver drains the leftovers from the macro and nutrients and spreads
them among the different cells in our body. The rest of the consumed food is
being thrown away from our bodies.

After understanding how digestion and energy absorption work, let's take a
look at the consequences of malnutrition (1)

The research of Streit (2018) it is shown the 2 types of malnutrition :

Undernutrition: This type of malnutrition is caused by a lack of protein,

calories, or micronutrients. It indicates poor weight-for-height (wasting), low
height-for-age (stunting), and underweight weight-for-age (underweight).
Consequences of Undernutrition :

Weight loss
Loss of fat and muscle mass
Hollow cheeks and sunken eyes
A swollen stomach
Dry hair and skin
Delayed wound healing
Difficulty concentrating
Fatigue
Irritability
Depression and anxiety

Overnutrition: Overeating certain nutrients, such as protein, calories, or fat,

can also result in malnutrition. This usually leads to being overweight or obese.
 The correlation between working out and eating

Consequences of Overnutrition

According to Streit (2018), obesity and overweight are the most common signs
of overnutrition.
However, it can also result in nutrient deficiencies. People who are overweight
or obese are more likely than those who are of normal weight to have
insufficient intake and low blood levels of certain vitamins and minerals,
according to the research. Obese people's blood levels of vitamins A and E were
2–10 % lower than normal-weight participants, found in a study involving 285
adolescents.

This is likely since fast and processed foods, which are high in calories and fat
but low in other nutrients, can contribute to obesity and overweight.
Additionally, a study with over 17,000 adults and children discovered that
those who ate fast food had significantly lower intakes of vitamins A and C, as
well as higher calorie, fat, and sodium consumption, than those who did not
eat this type of food.

Are there any healthy foods? What is the best diet? Which meals should I
avoid?

It is normal to have curiosity after seeing this information. Unfortunately, for

you my friend there isn’t any magic wand. According to Precision Nutrition
(2022), the best diet is the one that suits you the most. There isn’t any universal
diet plan that guarantees 100% success and dreamed results.

Example:
Coach Georgi focuses mostly on macronutrient protein in order to fill
satisfaction and reduce food cravings. Moreover, his focus is pointed at this
specific macronutrient, because of his desire to build strength and muscle
mass.
However, that doesn't mean that he is not eating carbs and healthy fats.
 The correlation between working out and eating

Now let’s take one athlete for the sake of the example.

The athlete needs to focus on the macronutrient carbs because he needs the
energy out of it. All the athletes and other extremely physically active people
focus on the macronutrient carbohydrate in order to boost performance and
build stamina.
For athletes, it is very important to not eat heavy meals like coach Georgi to
perform better at their practices or competitions.

See the pattern?

It might help you to understand your focus by writing down your goal
regarding any physical activity.
If you struggle with that make sure to contact us via Instagram or email. Let’s
conquer your dreams, together!

A nutritional plan is being created with a specific mission ( reduce fat, build
muscle, improve heart functionality, reduce blood pressure, etc.)
Our bodies and goals are different!

Most of the time we watch these YouTubers or Instagram influencers who

show their bodies, houses and more. However, don’t get biased by the fact that
they present only their bright side and being lean is their full-time job.

Team Conquer suggests finding what works for you! Don’t try a third-person
program unless it is suitable for you.
 The role of the macronutrients and the micronutrients in our body

After gaining some basic understanding of nutrition, we think it is finally

the time to introduce you to the "Big Three".

Protein is our building muscle mass macronutrient. They help us build our
muscles, organs and bones. They are essential for our recovery either in the
gym or outside of it. Furthermore, they are crucial for the creation and
maintenance of hormones.

After every heavy workout, we do have the so-called anabolic window which
helps us to build muscle. However, if we don’t consume protein after the
workout a process called protein dissolving would arise which will make us lose
muscle.

Examples of food rich in protein :

Meat
Beans
Legumes
Tofu
Tempeh
Protein shakes
Cottage cheese
Milk
Eggs

Fats are the 2nd energy source in our body. The fats help for the signals that
are being sent constantly between our cells.
As a result of that consuming healthy fats is key to managing most of the
complex processes in our body. A common mistake is being made when we
want to lose weight by limiting our fat intake drastically.

Examples of food rich in good fats :

Humus
Dark chocolate - above 75 %
Avocado
Olive oil
Peanut butter
Chia seeds
 The role of the macronutrients and the micronutrients in our body

Carbohydrate is the 1st energy source in our body. Thanks to the carbs, we
form glucose which helps us look bigger, feel stronger and perform better.
Examples of food rich in carbohydrates :

Wholegrain pasta
Wholegrain bread
Sweet potatoes
Potatoes
Fruits
Veggies
Oats

Why tracking macros and calories is a great practice?

Tracking will enable you to be both more precise and critical with your energy
intake.

Besides the common-sense benefits such as knowing how many calories you need
to bulk/cut or maintain, this process can also teach you to prioritize, explore food
and create greater diversity of meals.
Furthermore, consistency, as well as time management, are being developed as
well. Additionally, measuring your intake can build help you build your system in
the kitchen and in your life.

Lastly, tracking your calories could bring to the table some financial knowledge
due to budget limitations from time to time.
 The role of the macronutrients and the micronutrients in our body

How to calculate your needed calories in order to cut/bulk or maintain your

kilograms?

To calculate how many calories we need to eat, we first need to calculate

our weight in pounds. 1 kg = 2.2 pounds.

Afterwards, depending on the goal we would like to multiply your current

body weight with the number from the table below :

Source: Precision Nutrition

Examples :

Coach Georgi is 80 kg = 80 * 2.2 =176 lb. He wants to maintain weight and he is

moderately active so that means that we need to multiply 176 *14(from the
table) or 176 * 16.

Calculations :
176 *14 = 2,464 kcal minimum for maintaining these 80 kg.
176* 16 = 2 816 kcal maximum for maintaining these 80 kg.
 The role of the macronutrients and the micronutrients in our body

Simple right?

Now let’s take a female which is 60kg who is very lightly active and wants to
lose weight.

Once again 60kg * 2.2 = 132 lb. Afterwards, we multiply 132 by 10 and 12 to
understand the minimum and maximum calories that she should eat to lose
weight

132 *10 = 1 320 minimum kcal per day to lose weight.

132* 12 = 1 584 maximum kcal per day to lose weight.

What do you need to do starting from today?

In our opinion, there isn’t any need for any strict restrictions or measures to
achieve your dreams. Finding balance is the key to nutrition.

By making tasty, nutritious and mindful choices we set up the first part of our
staircase. It is important to be able to enjoy the food that you are consuming to
stick easier to your diet.
Take popcorn, for example, one cup-handed palm equals 120 kcals.
Every time you make a conscious decision the chance of succeeding is rising.
However, that does not mean that you can’t have cheat meals once a week.

Something incredibly important not only for your nutritional journey but for
life, in general, is habit formation and consistency. We would like to share
some habits that can make you conquer your dreams, TODAY!
 The role of the macronutrients and the micronutrients in our body

Habit number 1 - Meal prep

Start with writing down what you want/need to eat at a certain time.

Example of lunch: chicken breast with sweet potatoes and salad.

Step 2 will be to go to the grocery store and purchase your ingredients

Step 3 will be to cook your meal - it can be smoked, grilled, made on a pan,
boiled or prepared in the oven.
Make sure to use a lot of cooking methods and seasoning to fully enjoy your
meal and take the maximum of it.

If you struggle with time we suggest you do the following things :

Cook in bulk - for 1 week or the rest of the day

Cook in the night before
Get frozen or cold veggies ( premade ones )
Buy groceries in bulk
Have easy snack alternatives

Habit number 2 - Eat slowly

Our body needs to keep up with the food that we are consuming. The body
(hormones ) needs to keep up with our tempo of eating because then we can
feel way more satisfied from the amount of food that we ate. Therefore, you
won’t surpass your daily calories. Lastly, the nutrients are being absorbed from
the body easier if we chew more and let the strew fully wet the food.
 The role of the macronutrients and the micronutrients in our body

Habit number 3 - study your food

Talking from experience we can’t track our food during our entire life. We track
our food to understand what benefits it contains, how we can implement
certain meal in our diet and when to consume it. After building the habit of
doing mindful decisions it will be way easier for you to stick to your plan( bulk,
cut or maintain).

As a result of that, the whole hustle of measuring and remembering calories

will be already automated and removed.

Chapter Summary
in this chapter, we learned the importance of having a clear goal.
You managed to understand the importance of proper nutrition by preventing
over and undernutrition.

Additionally, we went over why it is important to track your calories.

Lastly, we saw how to calculate our calories and we also covered the basics of
the "Big Tree" as well as some healthy habits that will help you to conquer your
dreams.
 3.
Other
Factors
¨A year from now you may wish you had started today.¨ –
Karen Lamb
 Other factors that have an impact on our performance and general living

We are sure now that from the previous 2 chapters you get to know your body
and the food that you are eating even better. However, now we will show you
the additional factors that are constantly playing a role in your development
and well-being.

Sleep is one of the most essential and natural processes in our body. Without
it, we can’t exist for a very long time. The shortage of sleep can bring a lot of
chronicle and mental illnesses. Additionally, hallucinations can arrive as well.

This unique process helps us maintain our normal hormonal levels, and brain
activity and it helps us lose some weight. Furthermore, it plays a crucial role in
our recovery and muscle-building processes as well. Sleep also reduces stress
and maintains our championship mentality.

Now you may ask yourself, what makes our sleep optimal and how much it
should be?
Well, the answer is simple.

Make sure to have deep sleep between 7 to 8 hours per night. Try to reduce the
lights in your room and make sure to have some fresh air before going to sleep.
If you want to learn more about sleep you can always contact one of our
coaches at Conquer Fitness in order to improve your sleep, body or maybe even
your mentality.
 Other factors that have an impact on our performance and general living

Stress is another common process/reaction in our body.

This inhibited process saved our ancestors from great dangers. Furthermore,
stress made some of the greatest historical events reality. As a result of that,
we want you to embrace the stress. Something good to remember of course is
the different types of stress.

As good stress can be considered activities such as lifting weights, cold

showers or even being out of your comfort zone. Good stress aims to boost
your personal development.

The other type of stress can reflect on things such as emotional pain, and
arguing with friends/lovers/family. Stress derived from work might also have
some negative effects on our sleep, day-to-day activities, mood, performance
and motivation.

Consecutively, thanks to the workouts we manage to build stress tolerance. An

interesting fact is that by working out, you truly workout your nervous system.

Stress on the other side can lead to a lot of mental health issues as well as high
blood pressure and fastening heartbeats.

Remember balance is the key to success! If you want to know more about
how to have a great balance in your day-to-day activities contact one of our
coaches, today!
 References :
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pedia.com/Biceps_Brachii

American Academy of Orthopaedic Surgeons. Common Shoulder Injuries.

(https://orthoinfo.aaos.org/en/diseases--conditions/common-shoulder-injuries/) Accessed
10/1/2021.

American Academy of Orthopaedic Surgeons. Frozen Shoulder.

(https://orthoinfo.aaos.org/en/diseases--conditions/frozen-shoulder/) Accessed 10/1/2021.

American Academy of Orthopaedic Surgeons. Rotator Cuff Tears.

(https://orthoinfo.aaos.org/en/diseases--conditions/rotator-cuff-tears/) Accessed 10/1/2021.

Cleveland Clinic. (n.d.). Back Muscles: Anatomy and Function of Upper, Middle & Lower Back.
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https://www.kenhub.com/en/library/anatomy/major-pectoralis-muscle

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Janssen I, Heymsfield SB, Wang Z, Ross R. Skeletal muscle mass and distribution in 468 men
and women aged 18–88 yr. (https://pubmed.ncbi.nlm.nih.gov/10904038/) J Appl Physiol. 2000
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 References :

McCuller C, Jessu R, Callahan AL. Physiology, Skeletal Muscle.

(https://www.ncbi.nlm.nih.gov/books/NBK537139/) [Updated 2021 April 20]. In: StatPearls
[Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Accessed 9/28/2021.

Mitchell, B., & Whited., L. (n.d.). NCBI - WWW Error Blocked Diagnostic. National Library of
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 Thank you for choosing us once again!

You just made the first step into becoming a better

version of yourself! Congratulations!
You finished our beginner course!

The next step in your journey should follow a lot of

consistency, experimentation and self-education.
Through this course, we believe that you have a basic
layer of knowledge regarding health and fitness.
Please consider our last advice. Don't stop educating
yourself and don't stop conquering your dreams.
Fight hard and never put your head down

After becoming a true warrior, we would like to get

some feedback on this course. Your suggestions will
be read and deeply considered. Thanks in advance!
Conquer your dreams! We are with you!

Don’t forget to contact

us if you have any questions.

-Team Conquer Fitness