This is a fitness and nutrition guide written to help beginners increase strength, build muscle, lose fat, and improve cardiovascular conditioning through research-based training methods. Each chapter explores the why and how behind important programming topics and provides clear solutions to frequently asked questions. This comprehensive starting guide also contains complete, multi-week workout programs to help put theory into practice. After reading, you’ll be able to confidently build your own programs, overcome new challenges, and explore unfamiliar exercise spaces. This paperback version includes a free PDF download. Use this guide and the recommendations in it to point you in the right direction, but know there are many different ways to accomplish any exercise goal. Experiment by manipulating different variables. Find what works best for you. Share what you discover. Have fun. Chapters Strength & Hypertrophy: Training Fundamentals Nutrition: Fueling for Fitness Cardio: Fat Loss & Work Capacity Warm Up: Heat & Movement Cool Down: Stretching & SMR Hydration & Exercise Performance Gym Selection, Etiquette, & Expectations Finding the Best Personal Trainer Workout Programs 3 Step Start Beginner Full Body Upper Lower LPPLU Legs Push Pull