FITNESS PROFOUND

BY JOHN DESTACAMENTO

An online fitness course which dives into more critical depth of weight loss and strength training.

• Summary: An online fitness course for fitness professionals and enthusiasts.
  
  
• Learning Category: Critical depth, analytical and philosophy.
  
  
• Duration: 3 weeks (one hour, twice per week for 3 weeks)
  
  
• Instructor: John Destacamento
  
  
• Schedule: TBD
  
  
• Course Breakdown: Lecture: 60% , Visual Lab: 35%. Discussion: 15%
  
  
• Cost: $99/per person within a group, $199/one on one private
  
  
• How/Where: Zoom online class limited to 10 attendees per class

WHO CAN BENEFIT FROM THIS COURSE?

Anyone that wishes to broaden their spectrum of fitness including advanced fitness professionals. This course digs deeper into details to address the questions on "why" should I be doing this and that and "how" to perform proper methods and techniques.

• Why do diet trends work? What are the main reasons?
  
  
• Learn why you perform weights in specific loads, reps, sets and sequences.
  
  
• Learn which specific nutrients help in different stages of your fitness program?
  
  
• Learn how to create a proper nutrition plan to meet your goal.
  
  
• How do I select and sequence exercises according to my goal?
  
  
• How do I select exercises to keep my body in balance and avoid progress plateaus?

GURU CREDENTIALS

This course is highly recommended for fitness professionals. While many professionals are usually comfortable on finding their own continuous education, the content of this course derives from specialized categories from over 31 years/34k hours of experience. As of now, a lot of the course content cannot be found through a Google search.

BODYBUILDING COACHING TECHNIQUES
The knowledge behind this specialized skill provides clients a deeper understanding on nutrition and optimal strength training. John Destacamento has coached 14 clients to compete in Bodybuilding, Figure, Bikini and Physique events, dramatically transforming their bodies within short periods of time.

POWERLIFTING TECHNIQUES
Even if a person has no interest on becoming a competitive powerlifter, most staple exercises today originate from the sport of Powerlifting. The Squat, Bench Press and Deadlift have been the most popular in-gym movements today. Unique progression techniques are used while there is a strong emphasis on optimizing form. John has held California State Records in the Bench Press and Deadlift thus at age 54, he is still getting stronger!

WEIGHTLIFTING DISCIPLINES
Weightlifting has been an Olympic Sport for over 100 years. The Snatch and Clean and Jerk is not for everyone, however every athlete can benefit from learning how momentum is utilized in one motion i.e. triple extensions. Thus, even beginners may learn better mobility and flexibility techniques when performing in a weightlifting program. John has competed at Masters World Level Events earning himself several medals.

ELECTRONIC WORKOUT TRACKING
John Destacamento, the creator of EfitX has taken fitness tracking to another level. You’ll learn why measuring workout volume is utmost important today and why it needs to be measured in two different categories. Also when learning electronic fitness tracking brings a more analytical perspective on optimizing your fitness program.

BEYOND FAD DIETS

For weight loss, word "Diet" is not recognized in our vocabulary. The reason why is because all diet trends share the same single commonality. Every weight loss diet has the same particular goal and that is to expend more calories than your body intakes. But you don't need to follow a specific food limitation to do this. Many people are misconstrued on the science behind CALORIES IN VS CALORIES OUT (CiCO). It's logical math and for those that claim that it doesn’t work, most likely it’s because they have miscalculate their numbers.

A. Over-estimated daily expenditure
B. Under-estimated calories consumed
C. Under-evaluated food processing of digestive system
D. Under-estimated water retention fluxuations

In this course we will discuss the differences between 5 popular diet fads.

• PALEO
• KETO
• FLEXITARIAN
• INTERMITTENT FASTING
• INTUITIVE BEHAVIORAL

NUTRITION

"Carbs are not the enemy, sedentary and low active lifestyles are."

Main macronutrients such as carbohydrates, protein and fat all serve a purpose. Learn how each component is utilized throughout the body. Carbs are not the enemy, it's because specific carbohydrates will store if you don't use them. But why not use them? Why not consume carbs when your body will need them for energy? Also students will learn in our workshop to identify:

1. What food falls into specific categories
2. Scale each item portion to estimate grams or ounce
3. Calculate total calories in example meals (calculator)

A common goal in my personal training programs is to gain muscle to increase metabolism. But this is a struggle when clients are continously eating low carb diets. There seems to be a noticeable difference in performance. Poor performance usually leads to regressing workouts, slower or no strength gains and even possible slowing down a metabolism.

EXPENDING CALORIES AND ADAPTATION

Can you name the three ways calories can be consumed or added to the body? How about naming the 10 different ways your body may or can expend weight? Well, not all of them expend a dramatic amount but for the ones that do, we will discuss in detail what they are all about.

PHYSICAL EXPENDITURES FROM EXHALING

BMR - (Basal Metabolic Rate ) This is the amount expended according to your lifestyle

MAL - (Metabolic Activity Level) This an (EfitX) measurement to adjust your expenditure on sporadic activity days including the additional calories you expend when you struggle to perform your regular daily task.

EPOC - (Excess Post-Exercise Oxygen Consumption) This is the afterburn you may produce if your body needs to repair muscle tissue and recover from strength training.

REAL TIME - These are aerobic calories that are usually expended during cardio activity.


ADAPTATION

Ever wonder why your progress gets stuck? Stuck at the same weight? Haven't hit a P.R at the gym in a while? Our bodies are amazing. They are resilient and learn how to adapt to your repetitive behavior. We just don't give them enough credit don't we?

• ACTIVITY / EXERCISE ADAPTATIONS
• FOOD ADAPTATIONS (NON-EXERCISE)
• FOOD ADAPTATIONS (WITH REGULAR EXERCISING)
• BREAKING THE ADAPTATION TECHNIQUES

WORKOUT PROGRAMMING

ANATOMY AND FUNDAMENTALS OF MOVEMENT

Students will learn the following:

• Identify planes of specific demonstrated movements
• Distinguish compound exercises and staple movements.
• Hinge joint and ball in socket joint and where are they?
• Name all the major muscle groups
• Name the muscle group when demonstrating a movement and the load resistance
• Distinguish a long lever and short lever
• Name the fabulous 5 exercises for bodybuilding
• Name the 3 staple movements for powerlifting
• Amount of reps and sets for hypertrophy
• Amount of reps and sets for endurance
• Amount of reps and sets for power

UNDERSTANDING ROTATIONS

• Twice per week, 2 day split for muscle hypertrophy, strength endurance.
• Three days per week, 2 day split. Hypertrophy, strength, endurance.
• Three days per week, 3 day split. . Hypertrophy, strength, endurance.
• 5 day 3 day split (bodybuilding)

WHAT ARE SUPER SETS, COMPARABLE SETS, OPPOSING SETS? HOW ABOUT A TRIPLE COMPARABLE SET?

ONLINE STUDENT WORKSHOP

ASSIGNMENT: CREATE A 3 WEEK WORKOUT SCHEDULE

Students will learn how to create a detailed workout schedule either for themselves or a client. This will be based on a case-scenario and/or analyzing a client profile. Tasks will include: determining exercises and sequencing them to avoid lactic acid build up. Is the workout too long or too short for a 55 minute workout? Do we have the correct amount of load, reps and sets according to the goal? Are progressions applied or incorporated?

LEARN PROGRESSION PROGRAMMING

• Linear progressions.
• Wave Progressions.
• Step Progression.
• Volume /Linear/Step Progressions.

CREATE A MENU

• Menu -Eating schedule to complement hypertrophy workouts (strength, bodybuilding, powerlifting)
• Menu – for fat loss

CREATE A 12 WEEK PROGRAM

Design a 12 week program, utilizing periodization methods for powerlifting, bodybuilding and general weight loss. Do not list exercise but do list the type of method that will be used. Supersets? Staples? Circuits.

INTERESTED ON ENROLLING?

This is a new course and is currently available to acquaintences of the EfitX and Sweat Pros Fitness Program. For private one-on-one classes, they are scheduled on a weekly basis. John Destacamento is currently offering this course as an independent instructor so we would like to request payments through PayPal or Venmo.

PROJECTED ONLINE CLASS SCHEDULE
(ZOOM limited to 10 students per class)

• Tuesday: 7pm to 8pm
• Saturday: 1pm to 2pm
• Thursday: TBD

If you are interested on learning more please contact.

Please send email to sweatstudio@gmail.com
Subject: "Fitness ProFound Course"