Composition
Each aspect of the below is expounded upon by its own page.
The most important aspect of any form of information dissemination is its overriding philosophy. The Tenet of ITT fulfils such a requisite. It's role is to establish principles upon which the whole was envisaged and each component is to be considered under.
THE COMPONENTS:
•Nutrition
-Fed, Feast & Fast Modes
—What type of meal is being consumed
-ITT % Adherence...90,80,70,60,50
—The percentage requirements that solicit progress
-ITT % Tracker
—A simple method that allows for the monitoring of all aspect
•Physical
-ITT Protocols
—TTT (Three Tempos Training)
—Centurions (100 reps in 5mins)
—Stretching Sequences
•IIT Protocols
(Integrated Interval Training...see the page under ESSENTIALS for details)
-Full (30mins)
-Fluid (a pick n mix approach)
-Morning (designed for get-up-n-go)
•Cerebral
-Cognitive Conditioning
-Mindfulness
-Memory enhancement
-Philosophy
-Psychology
•Spiritual
-This one is deeply personal to individuals, so I leave it alone for you to decide upon, but some form is recommended to solicit becoming a well rounded (not fat) human being
—My spirituality is Falun Dafa (www.falundafa.org)
THE ROUTINE:
Becoming habitual, in a healthy and positive manner, removes much of the mundane thoughts required of daily life if disciplined planning and preparation is exercised.
Daily:-
•Wake Up (for me that is 05:00)
•ITT Lying Stretches @5mins
•H2O intake @25%
•ITT Standing Stretches @5mins
•Food preparation...whilst doing something ambidextrous
•Outside, if possible = TTI @15mins, TTT @15mins or IIT Morning Routine @13mins
•Food cooking and Centurions-Core & ITT Leg Stretches @10mins
or
•IIT Full Protocol @30mins instead of the above
•Tea and coffee whilst chilling
•Breakfast (Fed Mode) @ 07:45
or Brunch (Fed Mode) @ 11:00
•Centurions-Core
•H2O @25%
•Nap @12:30-13:30
•ITT Yogic Stretching @5mins
•Lunch (Fed Mode) @13:45
-H2O @25%
•Training @18:30-19:30
-Centurions plus ITT Stretches @30mins or IIT Full Protocol
+Bands, TRX or Rings Training
•Dinner (Fed Mode) @20:00
•If no IIT do Cerebral Protocol @8mins
•Pre Bed PPE @10mins during TV watching
•Bed by Midnight
TOTAL TRAINING = 1hr50minds of 17hrs @10%
Weekly:-
•Fed Mode x6
•Feast & Fast x1
Monthly:-
•Feasting Calendar
-Mini & Mega
THE RATIONAL BEHIND COMPONENTS:
•Nutrition
-Hormone manipulation & control
—Slow Card
•ITT Protocols
-CNS strength training
•IIT Protocols
-Holistic approach progressing all aspects of physical performance
—Stretching
—Yoga
—LISST
—HIIT
—HIST
•Philosophy & Psychology
-Adherence & Inspiration
•Measuring & Monitoring
-Progress tracking
STARTING & CHARTING PHASES:
•Initiation
-Psychology
-Motivation
•Progression
-Measuring & Monitoring
COMPLIANCE STRATEGIES:
•Philosophy & Psychology
-Process orientated
•Progression monitoring
•Motivation
-Visualisation
-Inspirational quotes
-Inspirational images
-Inspirational Videos
-Music
TRACKING TECHNIQUES:
•Diet Diary
-Fed, Feast, Fast adherence
-ITT % adherence...90,80,70
•Measuring & Monitoring
-Body Fat%
-Weight
-Girth measurements
-Heart Rate
TIPS & TRICKS:
•Increase NEPA
•Be prepared & organised
•Stick to routines & schedules
•Have full bottle of water by bed for sipping and drinking in the morning
•Control the things you can