PLATINUM PACKAGE

HITESH PARMARBSc, MSc, PT

An expert in delivering innovative and successful training strategies, exercise therapy and education while providing

the best possible care.

VISIONVISIONSMART. EFFICIENT. PERSONAL.

CONTACT

My main goal is to deliver a strategy that is paramount on injury

prevention, improvement of lifestyle and goal orientated.

For this to happen, I provide innovative and research-based training

strategies, exercise therapy and lifestyle education while providing the

best possible care.

I believe that everyone can perform at their best. Whether this means I believe that everyone can perform at their best. Whether this means

training at an elite level, having the stamina to take on the challenges

of everyday life, or creating a positive environment to tackle stress.

Together we can build a sustainable model that transforms your health

and well-being - with weekly/monthly challenges and rewards.

Exercise shouldn’t be a chore to improve your quality of life.

Improvement today equals a better tomorrow.

Hitesh ParmarBSc, MSc, PTPhone: 07554000726Email: hiteshp7@hotmail.com

WELCOME

NUTRITION

IMPLEMENTATION

HEALTHY FOOD CHOICES

MACRO-NUTRIENTS

PORTION SIZE

TRAINING TERMSTRAINING TERMS

TRAINING MOVEMENTS

STRESS MANAGEMENT

EXERCISE DURING SICKNESS

CHALLENGES

RESISTANCE BAND EXERCISES

CONTENTS

WELCOMEWELCOME

VISION

CORE VALUES

First and foremost, welcome to the platinum package. With this package

we will use exercise as our weapon of choice to combat the daily

stresses of life, help achieve the physique you want and get you

climbing the strength ladder. This booklet will help you understand the

principles of training and aid in the shift between your current lifestyle

to the one we are heading towards.

WorkingWorking out isn’t about lifting weights, covering distance or doing many

reps. It’s not reserved for the young and fit either. Working out is our

basic need that we should all focus on to push our health and wellbeing

to new grounds. For some, that equals to losing weight, for others it

is about improving strength and feeling confident about themselves.

Whichever it is for you, I will make sure you reach you goals by

combining research based training techniques with bespoke training

methods.methods.

My main goal is to deliver innovative and research based training

strategies, exercise therapy and lifestyle education while providing

the best possible care while adding movie and coffee references to

your training life.

Honesty & Integrity:

Creating a trusting and progressive environment.

Constant Improvement:

The eagerness to learn new skills and acquire knowledge.

Curiosity & Open-mind-ness:

Open to new ways of training.

NUTRITIONNUTRITIONIMPLEMENTATION.

THE ESSENTIALS:

• Aim for at least 8 glasses of water a day.

• Aim to have a protein source with each meal, including breakfast.

• Enjoy at least 5 servings of green vegetables a day.

THE SCIENCE:

• Don’t like the bitter taste of your veggies? Research shows veggie • Don’t like the bitter taste of your veggies? Research shows veggie

distaste is reduced with exposure. It may take 3-4 tries to start

liking something new.

• Scientists predict that the omega 3/6 ratio in a hunter gatherer diet

is around 1:1. Humans currently consume a ratio between 16:1 and

20:1. Improve this balance by supplementing omega 3 or increase

consumption of oily fish in your diet.

•• The rate at which carbohydrates are digested and absorbed can

influence your body composition and health. Slower breakdown from

lower glycemic carbs makes you feel fuller for longer and better for

your blood sugar and body composition. Mainly found in veggies, fruits

and whole grains.

BE MINDFUL:

•• Reconnect with what’s on your plate with mindful eating. This

involves eating with attention by increasing awareness of how food

really tastes and how it makes you feel. By eating mindfully we become

attuned to feelings of hunger, fullness and the pleasure of eating,

versus just focusing on calorie intake.

•• Pay attention to where your food comes from. Processed foods are

“hyper- rewarding” which leads to addiction, over consumption and

binging (no one eats an apple and has an uncontrollable urge to eat 10

more!).

NUTRITIONNUTRITIONHEALTHY FOOD CHOICES.

Breakfast:

• Scrambled eggs with wholemeal toast

• Omelette (veggie or meat based)

• Bran flakes

• Shredded wheat

• Poached eggs on wholemeal toast

• Porridge • Porridge

• Fruits, banana, orange, grapes, grapefruit, watermelon, blueberries,

kiwi, apples

• Oatmeal (not flavoured) naturally flavour with fruit, or low fat Greek

yoghurt

• Salmon with scrambled eggs (high in protein and healthy fats)

Lunch/Dinner/TeaLunch/Dinner/Tea (Same types of foods just change for

more variety through the day):

• Good to cook with coconut oil instead of sunflower oil or olive oil

• Chicken

• Salmon

• Steak

• Turkey

• Tuna in spring water • Tuna in spring water

• Wholemeal Pasta

• Brown rice

• Sweet Potato

• Cheese (but in moderation and just to make the meal a bit

more interesting)

• Butternut squash or lentil soup

• Sushi • Sushi

NUTRITIONNUTRITIONHEALTHY FOOD CHOICES.

What to eat before a workout: Slow release carbohydrates

which can be oats of some kind, brown rice, basically anything whole

wheat and also a variety of vegetables. This should be consumed 1-2

hours before hand.

WhatWhat to eat after A workout: Straight after a workout, based

on studies, its best to have carbs that are low in Fructose and high in

Glucose. Examples of this are kiwis, apricots, rice cakes with jam and

pineapples. Things to avoid straight after a workout are bananas,

mangos, grapes and avocados. As your meal after a workout you need

a good source of protein to help repair the muscles and carbohydrates

to replenish your energy. So some kind of meat; tuna, salmon or

chicken are good choices and a small portion of carbs.chicken are good choices and a small portion of carbs.

Tracking food: When it comes to controlling our weight, tracking

our food intake is the most powerful tool you have at your disposal. It

allows you to see exactly how much energy (calories) you consume

which helps inform your dietary and exercise decisions. Once you track,

you may find that you actually consume many more calories than you

thought even though you eat “healthy.” To lose weight, you would

simply have to reduce your calorie intake to get into a caloric deficit.

Apps such as Myfitnesspal and Cronometer are great tools to use.Apps such as Myfitnesspal and Cronometer are great tools to use.

NUTRITIONNUTRITIONMACRO-NUTRIENTS.

Alcohol: Try to change to spirits, beers and ales hold a lot more

“fake” calories whereas spirits are a less damaging alternative when

losing weight.

Protein: Essential for muscle repair, as is rest and a good sleeping

pattern. Used as a building block for muscle, cartilage, bone and skin.

You need it to make enzymes, hormones and other body chemicals.

Carbohydrates:Carbohydrates: Fibrous and refined. Fibrous carbs like fruits,

vegetables and whole grain are better and take longer to break down

and give you more nutrients along with your calories. Refined have been

processed and have had sugar added to them (think a subway hearty

Italian bread). Needed for energy, carbs are broken down in to glucose

(sugar) which is your bodies major energy source. A good source of

nutrients and minerals. If you have way too many carbs/calories, then

itit will be stored as glycogen that’s why its imperative to keep the

portion sizes down when eating carbs.

Fats: Unsaturated (oils, fluid at room temp) Saturated (Solid at room

temp, a stick of butter for example). Healthy fats are also imperative

for a healthy diet. Both kinds are needed in your diet but mostly

unsaturated. Fats are a major fuel source for your body. Needed to

absorb certain nutrients. Fats are a major fuel source for your body.

Needed to absorb certain nutrients (vitamins A, D, E and K). Omega 3

fats are a type of unsaturated fat and are important for optimum

nerve, brain and heart function.nerve, brain and heart function.

NUTRITIONNUTRITIONPORTION SIZES.

When it comes to our food, calories are simply a measure of how

much energy our foodstuff provide. This energy is supplied by the

protein, carbohydrates, and fat (the macronutrients) that each

food might contain. Protein and carbohydrates provide 4 calories per

gram while fat provides 9 calories per gram. This is why you’ll often

see those macronutrients listed in grams on a nutrition facts label.

Increased portion sizes are a direct correlation to an increase in energy

intake.intake.

When it comes to fat loss or weight gain, an energy see-saw must occur

on our body. For fat loss our calories in must be lower then our calories

out and vice- versa for weight gain. Once you have an idea of what

your total calories are for the day, you can break them up depending

on how many meals/portions you prefer.

Our portion sizes are influenced by everything other than the right

thing. Product packaging (munching from the pretzel bag), restaurant

servings (devouring that entire mouthwatering steak), and the

dimensions of our dishes (filling the whole bowl with cereal) all cue us

to eat more than we should. By being more mindful of what we eat,

challenging unrequired cravings and understanding our bodies we can

avoid multiple increased portion sizes.

NUTRITIONNUTRITIONPORTION SIZES.

Not all portion sizes need to shrink! Veggies are filling, high in fibre,

help manage diabetes, and lower your risk for colon cancer—you should

have them every lunch and supper. For cooked; green vegetables, such

as green beans, 1⁄2 cup (25 to 30 calories) is the right serving size,

which is about the dimensions of a folded man’s wallet.

InIn general, the best portion control strategy isn’t just slashing calories;

it’s redistributing them. If people just cut everything they’re used

to eating in half, they’ll lose weight, but they’ll be miserable and

hungry. So fill the gap with vegetables. If you cut back on pasta, add

zucchini and peppers to your sauce—it will look just as big with fewer

calories!

TRAININGTRAININGTERMS.

Eccentric: Your muscle fibres are producing force while actively

lengthening (biceps during the descending phase of a bicep curl).

Concentric: Your muscle fibres produce force while actively

shortening (biceps during the ascending phase of a bicep curl).

Isometric: Occurs when a muscle is generating a force without any

change in its overall length (flexing your biceps as hard as you can).

Reps,Reps, Sets, Weight, Rest, Tension & Tempo: Repetition

(reps) are the number of times we move the weight from point A to

point B. Sets are the accumulation of the reps we use in a sequence

before taking a rest. Tension and tempo are a good way to add variety

tour exercises and add focus to certain parts of the movements.

Tension is the name given to the pause part of the exercise (the

bottom phase of a squat or bench press). Tempo is formatted in a 4

numbernumber fashion (e.g. 31x1 or 3101). This translates to three seconds

to get down to the bottom, one second pause at the bottom, explode

on the way up and a one second pause at the top.

Unilateral: One side or one limb. A lot of core stabilization so you

don’t fall over and work on our imbalances.

Bilateral: Using both arms or legs. You’re able to lift more weight,

activate more muscles which leads to the activation of more motor

neurons, thus, increasing our strength.

TRAININGTRAININGTERMS.

Rate of perceived exertion: A way of measuring physical

activity intensity level. Perceived exertion is how hard you feel like

your body is working; given in a number format, where 1 is low

intensity and 10 is maximal effort.

WeWe incorporate majority of the above training methods; firstly, to keep

training exciting, mentally stimulating and thought provoking and

secondly, to enhance movement potential, provide a platform for injury

prevention and push towards your goals. However, when we change all

variables simultaneously, not only are we jeopardizing the potential we

have but we are jumping a few steps ahead. By changing one or two

variables at a time we can achieve our goals and avoid creating a

plateau in our training.plateau in our training.

We can’t always create a linear pattern in overload progression

(increasing weight on an exercise) or finish our final exercise because

sometimes life happens or we don’t have the time to wait for

individuals to finish their set. So instead, we can either increase the

sets of the previous exercise, increase the tension on one or two

exercises, increase the time on the eccentric phase of the exercise or

increase the tension at the “squeezing” part of the movement. You can

stillstill stimulate muscle by substituting an exercise with a few reps of the

mentioned.

TRAININGTRAININGMOVEMENTS.

All people are built differently, therefore all people must train

differently. Rather than have the same model that tries to fit all

derived from social media or any other media outlets, we should

execute the basic moving patterns and make a routine that enhances

our movement capabilities and lifestyle without compromising our

attitude towards exercises.

Push:Push: Movement patterns are classified as either open or closed chain

depending on the contact points with the ground. If the hands and feet

are in contact with a stable surface like the ground, the movement is

a closed kinematic chain. If the hands or feet are freely moving through

space, that's an open kinematic chain. Push movements are also broken

down into two planes, the first being horizontal (push ups and bench

press variations) and the second being vertical (shoulder press

variations).variations). The skill of stability, tension, and torque output in the

shoulders and upper back is something that must be mastered in order

to translate into a more static stability-based position such as the

bench press.

Pull: We know that strong and stable shoulders depend on pulling,

and not necessarily on pushing movements. Where most people go

wrong is not being able to distinguish between the types of planes

when creating a pull routine. Just like the push pattern, the pull pattern

has two planes: vertical and horizontal, in which, the former is much

enthused. In order to create full-body stability at the shoulders through

the pull, the horizontal pull (the row) must first be mastered before

introducingintroducing the more complex vertical pull variations off the pull-up bar

and beyond.

TRAININGTRAININGMOVEMENTS.

Hinge: Most important when it comes to protecting our back. While

not every hip hinge is a deadlift, every deadlift is a hip hinge pattern.

Many people don't deadlift because they think it's too risky. And since

the deadlift is the only hip hinge exercise they know, they skip training

the entire movement pattern. The result? More low back pain, more

injuries. We must learn to reintroduce and reactivate this pattern. The

problem is, most people jump right to the barbell deadlift from the

floor,floor, or jump right into the kettlebell swing, before mastering the hip

hinge.

Squat: The squat is the most enthused and marketed pattern on the

list. Everyone is different, therefore, everyone must squat differently,

especially as it pertains to loading the squat for power, strength, and

hypertrophy training. Identifying the proper squat progression is the

first step. Just like any movement pattern on this list, the squat also

has different variations. The goal shouldn’t be lifting heavy on the

barbell; it should be finding a variation that’ll give you the most

benefits while minimizing the risk of injury.benefits while minimizing the risk of injury.

Lunge: Single-leg function is another overlooked movement pattern.

Sadly, many people don't think much of lunge variations. Mainly due to

the fact that they can't use as much weight as bilateral exercises and,

secondly, lunges are hard. The key function of lunges is that If you have

any weak links or dysfunction, lunges will let you know quickly.

Single-leg training doesn't mean you're always doing some balancing

act; it can mean that emphasis is placed on one leg/side at a time in

anan asymmetrical stance. Thus, helping to unlock strength and movement

quality potential. Remember, that even with single-leg work, it's

impossible to purely isolate one side from another. There will always be

an interplay between left and right sides even out of an asymmetrically

split stance.

TRAININGTRAININGEXAMPLE EXERCISES.

PUSHVertical: Shoulder press, military press (with dumbbells (DB) or

barbells (BB)).

Horizontal: Bench press, floor press, DB flys, Cable flys, chest

press, lateral delt raise.

PULL

Vertical: Pull up, V grip lat pull down, wide grip lat pull down,

seated face pulls.

Horizontal: Seated row, bench prone row, 1 arm DB bent over

row, bent over row, pendlay row.

Squats: Bench squat, BB squat, DB squat, goblet squat, hack

squat, split squat.

Hinge:Hinge: Deadlift, KB swing, sumo deadlift, single leg Romanian

deadlift, wide grip deadlift, racks pulls.

Lunge: Reverse lunges, walking lunges, elevated lunges.

STRESSSTRESSMANAGEMENT.

Although there is a general stress response pattern, there can be

variations in the response according to the characteristics of the

stressor, meaning we all handle stress differently – be it healthy or not.

The progression is to shift towards handling stressors with a healthy

mindset and solution, without resorting to unhealthy binge eating or

habits. The following are examples of research based methods that will

help you create a management style to handle stress.

Exercise:Exercise: There has been consistent findings that 20 to 30 minutes

of aerobic exercise has a calming affect and the effect can last several

hours. Creating a habit of incorporating bouts of exercise or exercise

sessions as a remedy to external stressors will help in staying away

from other short term aids which could be detrimental to your health in

short and/or long term. Exercise done right could even help you stay

away from certain medications. Even 30 minutes of walking is great to

relieve stress.relieve stress.

Routines: Create a flow of habits that have a positive affect on your

focus, mindset and health. Success stories come from organization,

focus and a de- cluttered mindset. Before you enter The Gym, focus on

what you want to achieve and push all your focus and energy to that.

If that sound of Louis Armstrong and fresh made coffee straight from

the Guatemala gets your juices going in the mornings– then create a

habit of that.

STRESSSTRESSMANAGEMENT.

Accomplishments: Write down all your accomplishments from the

first push up to the first successful nutritious meal you’ve made. When

we first started out on our journey we wrote down 5 goals (1 big and

4 smaller) we wanted to achieve. Reflect back and see how far you have

come, and if need be, lets create new goals. We should focus more on

what we achieved rather than on what we could have achieved. Creating

a flow of all the above will aid in creating space for you in the busy

world. Remember, when life gets too hectic, stop and smell the coffee.world. Remember, when life gets too hectic, stop and smell the coffee.

SICKNESSSICKNESSEXERCISE DURING?

As with many questions the answer isn’t a simple yes or no, it’s more

of a depends on how you feel. The severity of the sickness will

obviously play a big role in the training you do. Remember that the body

recognizes exercise as a stress. The body doesn’t understand good

stress or bad stress – stress is stress, so we have to manipulate the

stress by creating a balance with good nutrition and good habits.

AnotherAnother thing to consider is that exercise, like with any other stressor,

will have a negative impact on the immune system. Therefore, going for

a heavy HIIT class because you want to sweat it out is never a good

idea because it’ll lower your immune system and dampen your recovery

period. Rest at times is probably the best solution you can

give your body.

Conversely,Conversely, if it’s a head cold or a minor illness then consider light

training (~60% of RPE), light jogging, brisk walking and no high

intensity work. Supplement that with good nutrition (macro and micro)

and rest, and you have a good recipe for recovery :) .

Supplements: Zinc picolinate, Vitamin C, Cold pressed fish oils

Foods: Wholesome foods with high nutrition value

Rest:Rest: Netflix marathon, reading Harry Potter or playing Resident Evil

on the PS4.

Mindset: Be positive, your gains will not be lost and enjoy the time

off. If you’ve been ill a number of times within the last month or two,

consider your training routine and lifestyle. Maybe there are too many

stressors in influence.

CHALLENGESCHALLENGESImprovement today equals a better tomorrow. Stating

that, we still have challenges in our lives that prevent us from working

on ourselves. Some are reasonable, such as last minute meetings or

your favourite rap group is in town for one night and your buddy in

crime has managed to grab 2 tickets. But, some we can change. Below

are a few examples I have come across and examples of how to over

come them.

II don’t have time: Setting aside time to train can be a hurdle, but

with a little creativity and time management we can get the most out

of your time. You can squeeze in short walks throughout your day. You

can get up a little earlier and do a quick 30-minute workout (meal prep

the night before is a game changer). Drive less and walk more. Revamp

your rituals, create a positive habit with your partner or friends.

II think exercise is boring: It’s natural to grow weary and

bored of a repetitive workout day after day. That’s what I am here forJ.

Exercise doesn’t have to be boring, you just have to do things you

enjoy. Vary the routine and rotate training splits. Focus on progression.

If you want to get stronger, then aim to get stronger. Achieving smaller

goals will help us enjoy our journey. Create a kick ass playlist and be

courageous in trying new training methods.

Confidence:Confidence: Remind yourself that you’re improving your strength

and your cardiovascular health. Focus on how much better you are

performing since you’ve started and cherish the feeling of

accomplishment after your training. Please don’t compare yourself with

anyone in the gym. We have all started from the same path, but the

difference is where we are in that journey – so comparing would be

pointless. Praise yourself for making a commitment to improving your

health, wellbeing and overcoming the challenges.health, wellbeing and overcoming the challenges.

EXERCISESEXERCISESRESISTANCE BANDS.

exercise

FIRST:

A1. RB Crab Walks

A2. RB Glute Bridge

B1. Push-ups

B2. Squats w/ 2 pulses

C1. RB Seated Hip Abduction

C2. RKC Planks

D1. Glute Bridge + Hip Abduction Superset finisher: Start with 10 reps on each exercise and decrease 1 rep each without rest. The end is when you complete the whole thing to 0. I’m not Jigsaw, so you can have a few seconds after a set. :)

reps sets weight

exercise

SECOND:

A1. Push-ups

A2. Squat Jumps

B1. RB Glute Bridge

B2. Elevated Lunges

C1. RB Glute Bridge

C2. RB Crab Walk

reps sets weight

ACCOUNTABILITYACCOUNTABILITY

weeks

1

2

3

4

5

6

7

8

How i felt before / after the session

What i’m happy about

3ACHIEVEMENTS

SCALE 1-10: 1 = Awesome (The Batman)10 = Awful (The Penguin)

THE SIMPLESTHE SIMPLESHealthy habits: Create positive and healthy habits for the long

term capacity of your health rather then finding short term remedies.

Diets are a short term solution to our goals; but creating a healthy

habit of a lifestyle change where you train consistently, eat healthy and

enjoy your journey, will provide you a solid foundation for your growth.

Skyscrapers are not built on small and weak foundations, they’re built

on strong and rigid structures that support its frame.

ImportanceImportance of sleep: Sleep is essential and research indicates

that losing as little as an hour can shift your body into burning muscle

rather than burning fat for fat loss. Regular lack of sleep can push

towards poor immune dysfunction, decrease melatonin (helps mood and

sleep) and an increase in appetite stimulating hormones.

Conversely,Conversely, lack of sleep can be avoided by a few regular habit

additions. Avoiding blue light before sleeping (mobiles, tablets and

laptops), creating a night time routine, have comfy and clean bedding,

appropriate timing and making your bedroom clutter free to avoid visual

stresses are all simple hacks that have shown to help with the quality

of sleep. These will only help if you get to bed early. Personally, I tell

google to play a sleep playlist and I write down 3 things I want to

achieveachieve in the morning. This little addition to my routine has helped me

sleep better and I feel better about waking up.

THE SIMPLESTHE SIMPLESDaily activity: We spend a 1hr, maybe 1.5hrs in the gym – there’s

13.5 hrs (after 8 hrs sleep) of time in which we work, think about life

and what we would do if we had superpowers. In comparison, we spend

more time out side the gym, meaning we have a great tool to increase

our calorie output capacity. Physical activity (PA) plays a big role

on fat loss goals and most importantly our mindset to health and

wellbeing. One way of increasing PA is to increase your daily steps.

Another way is to increase the time standing.Another way is to increase the time standing.

Positive vibes: Going to any situation with a positive mindset will

encourage you to push all your efforts into that situation rather than

procrastinate and lose focus of your goals. Going to train is no

different. Remember the positives that will come out of your training

sessions. Make that time your time.