Welcome to the Handbook
What this book covers, how its five parts fit together, and how to read its evidence notes and rules.
4 min read
Part A. Foundations
Start safely, see how Levlofit builds your plan, and learn the training basics every later chapter uses: how adaptation works, how hard to push in cardio and lifting, technique, warming up, sets and reps, rest and sleep.
This book explains the why behind your Levlofit plan. Read it once from start to finish, then come back to any chapter when a question comes up.
| Part | What you will learn |
|---|---|
| A. Foundations | Starting safely, how your plan is built, how training works, how hard to push, technique, warming up, sets and reps, rest and sleep |
| B. Getting better | One goal at a time, measuring progress honestly, plateaus and lighter weeks, daily steps and habits |
| C. Food and body | The Indian plate and protein, water and heat, carbs and fats, vegetarian eating, meal timing, body numbers, calories, losing and gaining weight, eating too little, supplements |
| D. Train for your goal | One chapter for each goal: general fitness, muscle, strength, physique, calisthenics, mobility, kettlebells, running and HYROX |
| E. Staying with it, for life | Pain and injuries, busy weeks, training at home, training as a woman and after 40, mood, and a closing chapter that puts it all together |
How to read this book
- The first line. Each chapter opens with its main idea in one or two sentences.
- Evidence notes. Graded by how Levlofit weighs the research it cites: strong means several reviews or large trials agree; moderate means fewer or smaller studies, or mixed results; consensus means expert agreement rather than trial results.
- Levlofit rule. A number Levlofit uses where research gives no exact figure. Treat it as a sensible starting point, not a research finding.
- Levlofit tip. Practical advice from Levlofit, not a research finding. Use it if it helps.
- Sources. Numbered markers point to the full list at the end of each chapter.
- Key points and Up next. Every chapter ends with a short summary and the chapter to read next.
| Word | Meaning in this book |
|---|---|
| Session | One training appointment, from warm-up to the last set |
| Set and rep | A rep is one lift; a set is a group of reps done without rest |
| RIR | Reps in reserve: how many more good reps you could have done |
| Deload | A planned lighter week to shed fatigue |
| Maintenance | Eating about as much energy as you burn |
| Level | Your stage, 0 to 5, in each goal; levels are earned with a level check |
| Protocol | The app screen where you change your goals, training days and diet |
| Workout | The app tab with your sessions and level checks |
This book is
- For healthy adults aged 18 and over; Levlofit plans cover ages 18 to 80
- Built on cited guidelines and research, with every number named to its source
- A companion to your plan in the app
This book is not
- Medical advice, or a replacement for your doctor, physiotherapist or dietitian
- Written for children or teenagers, who have their own activity guidelines
- A plan for pregnancy or a medical condition without your doctor's input
Strong evidence
WHO gives separate physical activity recommendations for children and adolescents aged 5 to 17, so this adult book does not apply to them.[1]
Start with the next chapter, Safe to start. If any of its questions apply to you, see a doctor before you train.
Key points
- The book has five parts: Foundations, Getting better, Food and body, Train for your goal, and Staying with it.
- Evidence notes are graded strong, moderate or consensus; Levlofit rules are starting points, not findings.
- It is written for adults; it does not replace your doctor.
Up next
- Safe to start: Before anything else, check that it is safe for you to start.
Sources
- [1] Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451-1462.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.