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Special Thanks
To my brother and business partner George, Dr. Jose Santana, my consulaire (santana@youanp.net), Dominick Lunanova my training partner, Ana DeCAstro (anatology.com), Ana Tussi for design/editing Guiermo Albornoz for photography and Mario at Red Studios, Acumed Laboratories Rey Serrano, Alfonso Duran (master trainer), Pix-l Graphx (www.pixlgraphx.com), and all The fit kit models. Angelo Martinez, Rosemary Dreger Carey, Dr. Enrique Crespo and my Sensei Mark Mandrachia. All models have been trained by Albert Gonzales and are fit kit users. With a heavy heart I dedicate my books to my dad and business partner who passed suddenly on March 4, 2009. I will always miss you dad.
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Health
Will include cardiovascular health, digestive health, skeletal health, mental health and reproductive health.
Sport
Is a persons ability to perform a specific movement, action or activity. Examples are running, jumping, swimming, walking, throwing, pulling, strength, agility or anything related to specific performance.
Physical Appearance
Is anything related to your physical body such as skin, fat, water, muscle and the cosmetic you. The cosmetic you encapsulates body image and is personal and individual to you.
MENU PLANNING
MEAL NO. 1 (BREAKFAST)
2 pancakes with syrup and bacon or sausage
(2) slices of pizza or (1) large piece of lasagna with soda or iced tea
10 Laws of Nutrition
and menu planning.
LAW NO. 9
Supplements are the accessories to a well-balanced and well-constructed menu plan. Supplements are important and have their place in a well-designed menu plan but 80 - 90% of your nutritional success should come from food. Nothing replaces proper nutrition and receiving most of your vitamins and minerals from food. Many people over the years have come to my gym with a laundry list of supplements they take. Examples are fat burners, diuretics, nutritional aids, fat blockers, energy boosters, etc. An entire industry supports this type of approach. I always ask these people It seems you have purchased a lot of accessories but what type of car do you drive? They usually look at me very confused. My next statement is, You have purchased high performance tires, a GPS system, a racing hood, and new wipersbut you dont own a car. By car, I mean a proper menu plan complete with protein, carbohydrates and fat calories calculated to fit your needs.
HEALTH
Refers to anything pertaining to your body that is not at optimum efficiency or has been diagnosed as needing improvement.
SPORT
Refers to having an optimal physical body including your skin, fat, muscle and water being under your control.
Now lets explore Health, Sport and an Ideal Physical Appearance in relation to your body as if it were a car.
Healthy Car
A car that runs well and is in good working order. It isnt the fastest car or the best looking car, but everything in the car is well calibrated. Thats a car with good cholesterol, a healthy motor, strong bones and good brakes!
High-Performance Car
A Formula One car, a race car. This would be a person running a marathon, an athlete looking to achieve a desired time, distance or particular skill. A highperformance car is always concerned about eating enough calories before the race as well as after the race to properly recuperate.
Show Car
This car looks great! Beautiful paint job, low body fat, chromed engine, tight abdominals, etc. A show car is not tested on performance; its main purpose is to look its best the day of the car show.
Now select what car you would like to drive and then add the correct supplements or accessories to achieve your goals.
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CHOOSING SUPPLEMENTS
The best meal replacement choices (most closely resembling food) are shakes. Meal replacements are basically powdered or liquid food. For men they typically supply: 35 40 grams of protein, 15 25 carbohydrates and 3 5 fat. For women: 20 30 grams of protein, 5 15 carbohydrates and 3 5 fat. Meal replacements make achieving a menu plan a lot easier because they eliminate the need to find or construct a meal every 3 hours. Meal replacements are an unbelievable resource in a menu and can be used for Health, Sport and an Ideal Physical Appearance. It is a personal decision what supplements (accessories) you add to your menu plan but I have made a short list of supplements that have proven to be effective in fortifying a well designed menu plan.
CHOOSING SUPPLEMENTS
The best replacement choices (most closely resembling food) are shakes.
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HEALTH Meal Replacements Omega 3Fish Oils Multi Mineral/Multi Vitamins Vitamin C B-Complex Raw Fiber or Fiber Capsules SPORT Meal Replacements Multi Mineral/Multi Vitamins Vitamin C Creatine Monohydrate Glutamine Sports Drink Hydrators Raw Fiber or Fiber Capsules Caffeine IDEAL PHYSICAL APPEARANCE Meal Replacements Multi Mineral/Multi Vitamins Vitamin C Creatine Monohydrate Glutamine Raw Fiber or Fiber Capsules Natural Fat Burners Magnesium Caffeine
Step 3C/Menu Planning
IF YOUR NOT A 100% SURE ON WHAT YOU WANT WHY BOTHER GETTING STARTED? 10/10
Now that youre clear on your needs, goals and Ideal Final Result, list 10 reasons why succeeding at them is important to you. Also list 10 consequences should you fail to achieve your needs, goals and Ideal Final Result.
10 REASONS TO SUCCEED 01. 02. 03. 04. 05. 06. 07. 08. 09. 10. 10 CONSEQUENCES OF FAILURE 01. 02. 03. 04. 05. 06. 07. 08. 09. 10.
Step 01/Self-Awareness
Step 02
Physical-Self Awareness
Physical Self-Awareness
Step 02 in fitkit concerns Physical Self-Awareness. This step concentrates on evaluating and discovering your physical body. Your physical body deals with your cosmetic needs and your physical self-image. Remember, cosmetic needs and physical self- image are unique to you. Using a mirror instead of a scale will provide great insight on what you truly look like to yourself. Physical Self-Awareness starts with educating yourself on the human body, namely, the eight (8) components that make up the physical you. In the fitkit , we will focus on just four (4) of these components: fat, water, muscle and skin. We will also explain how you can modify and alter these components through cardiovascular exercise, weight training and menu planningall of which are designed to help you achieve your Ideal Physical Appearance.
Here is a brief snapshot of the effectiveness, or lack thereof, when using cardiovascular exercise, weight training and menu planning as tools for fat loss, water loss, muscle toning, muscle building and skin firmness.
CARDIOVASCULAR EXERCISE
CARLOS DELEON
Using a number system, (10) being the best or most effective and (1) being the least effective, when wanting to alter fat, water, muscle and skin in the body.
CARDIOVASCULAR EXERCISE 10 Fat Loss 08 Excess Water Loss 03 Metabolism Booster 02 Muscle Toner 01 Skin Firmness
Step 01/Self-Awareness
Using a number system, (10) being the best or most effective and (1) being the least effective, when wanting to alter fat, water, muscle and skin in the body!
WEIGHT TRAINING/ MACHINE TRAINING 10 Muscle Toning 10 Muscle Building 08 Metabolism Booster 07 Skin Firmness and Elasticity 06 Fat Loss 05 Excess Water Loss
Using a number system, (10) being the best or most effective and (1) being the least effective, when wanting to alter fat, water, muscle, and skin in the body.
MENU PLANNING/ NUTRITION TO FIT YOUR NEEDS 10 Muscle Builder 08 Skin Firmness 08 Excess Water Loss 08 Metabolism Booster 06 Muscle Toning 06 Fat Loss
CARLOS DELEON
Step 01/Self-Awareness
UNDIGESTED FOOD
MUSCLE
THE 2 TYPES OF WEIGHT WHICH ARE NOT IN YOUR CONTROL ARE BONES ORGANS
Self-Improvement Through Health And Fitness
The Scale If you dont like what you see. It doesnt matter what you weigh.
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The scale is not a mirror. You cant see yourself in a scale but your emotional life hinges on the scale going up or down. You can lose 15 lbs. of fat and gain 9 lbs of muscle on a good workout plan but the scale will only indicate a 6 lb. weight loss! You can lose 20 lbs. of muscle and water. The scale reads 20 lbs. lighter even though you did not lose any fat. As a result, youre just as fat but 20 lbs. of muscle and water lighter. Also, there is a very good chance that by over dieting and training incorrectly, youve probably done serious damage to your metabolism and skin health. As a result, your muscles end up soft, mushy and undernourished.
In the 1950s Metropolitan Life Insurance Company developed an ideal weight table which used weight and height as an indicator of health. This was done for the companys benefit, and as a result, societys view on weight has been forever changed.
ILLUSTRATION BY ANGELO MARTINEZ Step 01/Self-Awareness
ALBERT GONZALEZ
In 1988, I became a certified personal trainer and worked in New York and New Jersey as a freelance trainer. Shortly after I enrolled at Jersey City State College where I earned a minor in Sports Management and certification as a Fitness Specialist. In 1991, I became a member of the National Physique Committee and in 2009 was appointed a judge by the NPC. In 1993, I opened East Coast Muscle and Fitness along with my brother George and have over 15,000 members in 17 years. From 2000 to 2010, Ive taken numerous courses in health and fitness including continuing education with The National Academy of Sports Medicine to better serve my customers and members.