Chopping produce and cooking grains in advance will help you save valuable time during the week. 6. reevaluate your goals. commit to your new diet and workout plan for a full month. at the end of the month, reevaluate to determine if your regimen is effective. Step 3: fat intake. the most common recommendation for your daily fat intake is: fat should account for between 20 30% of your total calorie intake, with an even 25% probably being most common. for that to make sense, you need to know that 1 gram of fat contains 9 calories. so, for example, if your ideal calorie intake is 2000 calories per day.
Warm up – 5 10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. get the blood flowing and your muscles warm. [29] pick one exercise for each big muscle group – quads, butt and hamstrings, push, and pull. [30] do 2 5 sets for each exercise. (start with lower sets to begin with.). Here’s a simple example: say you’re curling a barbell for three sets of 10 reps with 60 pounds. during your next workout, do three sets of 11 reps. then, do three sets of 12 reps and then 13. Eat enough protein and train heavy to lose fat and keep your muscle. do this until you get down to a low enough body fat percentage (10 11% for men, 17 18% for women). now, increase your caloric intake slightly. build strength and muscle until you’re at your desired size. 5 8 ounces of complex carbs a day. you need carbohydrates for energy and to bolster your immune system. 3 cups (600 g) of any calcium rich dairy per day. choose fat free or low fat milk, cheese, or lactose free dairy. 2. increase your protein intake to lose fat.
Comments are closed.