About the eBook:
Unlike most fitness programs, this program incorporates all FOUR pillars of health: exercise, nutrition, sleep, and stress.
EXERCISE:
Resistance training: This workout program is composed of three phases: strength, hypertrophy, and performance. The workout frequency for this edition is 4-6 days per week with a upper/lower/focus split. These workouts are built around using barbells, dumbbells, and a bench.
Study Enhancers: use movement to boost your memory retention, cognitive power, and focus to make studying easier!
Vacation Workouts: Going somewhere for Spring Break and won’t have access to the gym or just don’t want to worry about making time for a full workout? The vacation workouts are included specifically to help you stay on track but still enjoy your much deserved vacation.
Finals Week Workouts: Workouts designed specifically for crunch time. These workouts take less time to help you maximize study time while employing specific workout techniques to maximally boost cognitive function and memory retention so you can get the best grades possible.
Dumbbells and Demos: All workouts have dumbbell alternatives so if you only have dumbbells, you can do this program! There are also video demonstrations of every single exercise linked in the eBook.
NUTRITION:
Calorie plan: There are different example calorie undulation plans for different goals: fat loss, building muscle, reverse dieting, etc.
Recipes: I included some of my favorite go-to recipes for living healthy on a student budget with minimal access to cooking equipment. Most recipes include vegan substitutions where applicable!
Tips for Students: including my Top 18 Tips to Eat Healthy on a Budget, my Healthy Guide to the Dining Hall, and more!
Food for Brains & Gains: my guide to the best foods and supplements to boost performance in the gym and your cognitive power.
SLEEP & STRESS:
Science: A breakdown of how sleep and stress can majorly impact not just your health but also how easy it is to achieve your aesthetic goals. A full explanation of why you absolutely can not ignore these two factors if you want to look and feel great now AND still kick ass when you’re 80.
Plan: A plan to gradually improve your sleep quality and stress levels during the semester and to continue to do so until you have achieved your best sleep and minimized unnecessary stress.
FAQ:
HOW MANY WEEKS IS THIS PROGRAM?
Brains & Gains is designed to be flexible to fit any semester schedule. It includes instructions on how to schedule the workout phases within a 9-15 week semester schedule.
CAN I DO THIS IF I’M ON A QUARTER SCHEDULE?
Yes! There are instructions on how to use this program if your quarter is 8 weeks or shorter.
CAN I DO THIS PROGRAM IF I’M NOT A STUDENT?
Absolutely! This can be used as a general fitness and lifestyle program. You can just ignore the student-specific sections like “finals week workouts” and “healthy dining hall guide.”
More questions?
If you have any questions about whether this program is going to help you achieve your goals, feel free to email me at missfitandnerdy@gmail.com and ask before you decide to purchase!
Disclaimer: By purchasing Brains & Gains, you acknowledge that you have read the release and waiver of liability that is available to you HERE and fully understand its content. You voluntarily agree to the terms and conditions stated.
Refunds: Due to the digital nature of this product, there will be no refunds