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                           Bio 
                             
      Fitman is the head performance coach and owner of The Fitman Performance 
       Center in Roslyn, Pa.  He is certified (NASM) and specializes in the areas of 
       athletic performance, physique development, nutrition, and behavior change. 
      Fitman is a 2x Men’s Health Magazine Next Top Trainer finalist (2014, 2015), a 
                master’s sprinter, and a natural bodybuilder. 
        Fitman runs his own blog at FitmanPerformance.com.  He has also been 
        published on fitness websites such as Muscle and Strength, Black Fitness 
       Today, T-Nation, Breaking Muscle, and Philly Fit as a guest writer and coach. 
      His first book, Use Speed To Get Lean! The Sprinting Handbook For Lifters was 
                      released in April 2019. 
                           Intro 
      Sprinters have the most coveted physique in athletics.  No other athlete has the 
      sublime combination of leanness, muscularity, athletic ability, confidence, and 
              glutes that sit high and tight like a marine's haircut. 
       When many folks begin their fitness journey they are looking to build muscle, 
       drop body fat, and feel better about the way their body looks and performs. 
      Unfortunately, what actually works to get you into top physical condition is being 
      overshadowed by gimmick products, fake hustle training programs, and fruitless 
              supplements.  Today we take the dang baton back. 
        My free report will show you the 5 ways you can build a sprinter’s body. 
       
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       Copyright©2019 by Fitman Performance Training LLC. 
        All Rights Reserved. This book or parts thereof may not be reproduced in any 
        form, stored in any retrieval system, or transmitted in any form by any means 
        such as electronic, mechanical, photocopy, recording, or otherwise without the 
        prior permission of Fitman and Fitman Performance Training, LLC except as 
         provided by United States of America copyright law or for the use of brief 
                         quotations in book review. 
                                   
                                   
        
                                 
                                 
                           Disclaimer 
                                 
          Always consult with your physician before beginning any exercise 
       program. This general information is not intended to diagnose any medical 
       condition or to replace your healthcare professional. If you experience any 
        pain or difficulty with these exercises, stop and consult your healthcare 
        provider. Fitman Performance Training, LLC will not assume any liability 
                        for any injury or illness. 
        
        
        
        
        
        
        
        
        
        
        
        
        
        
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       1) SLEEP             https://www.youtube.com/watch?v=TkjlzJq5LrU 
       
      The most important factor when it comes to maximizing your performance on the 
      track is sleep.  Deep sleep has restorative powers not rivaled by any food or 
      supplement in this world. 
      Sprinting is a neural exercise which means that your performance on the track is 
      directly connected to how fresh and recovered your central nervous system (CNS) 
      is.  While having a deflated CNS is not good for any discipline, it will literally end 
      your sprint session before you even get to the start line. 
      The difference between the trainees who have consistently great workouts and 
      the ones who remain stuck in quicksand is recovery.  Whoever lets their CNS 
      recover properly by prioritizing sleep will have the better long term gains in speed. 
      If you are currently sleeping in a room that has a lot of external light or noise, then 
      your sleep quality is not being maximized.  Having your laptop, TV, and cell phone 
      all shoot blue light into your eyes does not help either. 
      Blue  light  exposure  at  night  has  been  shown  to  suppress  your  melatonin 
      production.  If your body cannot produce enough melatonin then it will be harder 
      for you to fall asleep. 
      One of the best things I did to reduce the amount of blue light my eyes receive at 
      night was to purchase some blue-light glasses and an eye mask. 
      When I was young I used to think an eye mask was for the sadity folks but they 
      were actually onto something.  The darkness that the eye mask provides will 
      improve your sleep quality and the result has been a few years of the best sleep I 
      have had since my teenage years. 
      Your curtains can affect the quality of your sleep too.  Lighter colored curtains will 
      let more light into your room and once the sun hits your eyes, your body begins to 
      naturally wake up. 
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