Chapter 1 Building a Nutrition Project Section 1 The Vital Basic Diet 1. Protein - the core of nutrition 2. Amino acids - the basis of health 3. Carbohydrates - necessary for weight gain 4. Eat creatine and zinc and magnesium to develop your explosive power. 5. Vitamins - indispensable "binders". 6. Fat - the "killer" of a healthy body. 7. Nutrients for joint protection. Section 2: Sports supplements that cannot be ignored. 1. Protein powder 2. Amino acid supplements 3. Muscle building powder 4. Creatine and zinc and magnesium supplements 5. Vitamin supplements 6. The "weight loss pill" in supplements 7. Joint protection supplements 8. Hidden special Supplements 9. Food Value Ranking Section 3 Nutritional Recipes for Weight Loss and Muscle Gaining Chapter 2 Becoming a Thinking Trainer Section 1 Analysis and Improvement of Psychological Quality 1. Same Body, Different Concepts 2. Cultivating Toughness and Strength For the psychological quality of training 3. Facing the relationship between talent and hard work Section 2 Muscle - the basis of physical fitness and fitness training 1. The secret of muscles 2. Myocardial training - the basis of endurance 3. Three major endurance training methods Section 3 Ways to grow muscle 1. Increase muscle quantity 2. Improve muscle quality Section 4 Healthy tips for losing weight quickly 1. Fat loss 2. Weight loss Section 5 Strength training 1. The essence of strength 2. General outline of strength training Section 6 Muscles Strength training 1. Strength training of upper limb muscle groups 2. Strength training of core muscle groups 3. Strength training of hip flexion and extension - hip muscle group 4. Strength training of hip flexion and extension - biceps femoris muscle group 5. Extension Knee muscle group strength training 6. Calf muscle group strength training Section 7 Nerve control ability training 1. Rules of compound competitive training 2. Explosive power training methods Section 8 Comprehensive physical fitness training for decisive victory 1. Flexibility 2. Coordination 3 , Balance Section 9 Recovery Methods from Injuries in Physical Fitness and Fitness Training 1. Preventive Measures for Injuries 2. Recovery Methods from Injuries Section 10 Be Your Own Physical Trainer 1. Learn to Train Self-Diagnosis 2. Learn to Train Plan Analysis Chapter 3 Physical Fitness and Fitness Training Secrets Section 1 Analysis of Physical Fitness and Fitness Training 1. Muscle Building and Fitness Training Mode 2. Absolute Strength Training Mode 3. Explosive Force Training Mode 4. Comprehensive Physical Fitness Training Mode 5. Cardiopulmonary Endurance Training Mode 6. Strength and Endurance Training Mode 7. Speed ??Endurance Training Mode Section 2 Top Training Plan 1. Evaluation of Various Jump Ability Training Plans 2. Formulation of Top Training Plan Section 3 Physical Fitness and Fitness Training Plan Template 1. Muscle Gain and Bodybuilding Training mode two, absolute strength training mode three, explosive power training mode four, comprehensive physical training mode five, cardiorespiratory endurance training mode six, strength endurance training mode seven, speed endurance training mode