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Monday, February 11, 2008

Managing Your Training and Diet - Losing Fat and Gaining Muscle


A brief overview.

1. Setting Goals
Before you even begin your training, it is important to identify your primary goal. I say primary, because whether you choose to lose fat or gain muscle the other will be a secondary effect.

2. Base Metabolic Rate and Other tools
There are some tools you will need. First is an understanding of basal metabolic rate and your daily caloric requirements. 2nd, you will need a good body fat scale and a notebook.

You should weigh yourself no more than twice a week and no less than every 2 weeks. Weigh-in should always be at the same time and preferably first thing in the morning, and it is even better if it is always the same day (ex. every Wednesday at 7am). Make a note of your weight and Body Fat Percentage (BF%).

Your weight notebook should have 5 columns, Date, Weight, BF%, Fat Lbs and Other Lbs. It is very important to calculate the Lb values. Fat Lbs is your total weight multiplied by your BF% divided by 10! 0 ex. 200lb x 10% / 100 = 20lbs of fat. Other Lbs is your total body weight minus your fat lbs: 200-20 = 180

Basal Metabolic Rate Calculator
(http://gururwm.googlepages.com/basal_metabolic_rate_calculator.htm)
(http://testoster-zone.blogspot.com/2008/02/managing-your-training-and-diet-losing.html)

3. Macro Nutrient requirements
What do I consider to be Macro Nutrient values? Calories, Protein, Carbs, Fat. Try not to make your diet too complicated. Calculate you base calorie needs using the calculator below. If your goal in section 1 is to gain muscle, add 500 calories. If your goal is to lose fat, subtract 500 calories. Also, I believe in keeping diet simple. Your diet should include only whole foods you prepare yourself: Lean meats, fruits and vegetables, eggs, milk and grains.

Protein: 0.5g to 1g per pound of bodyweight
Carbs: As a general rule, eat all the vegetables you want, limit your fruit to a maximum of 4 servings per day. If you ! are trying to lose fat, avoid complex carbs (pasta, rice, pota! toes etc ) after noon. If you are trying to gain muscle, have some complex carbs later in the day. Fat: This will take care of itself with your meat, eggs and milk. Calories: Base Rate plus/minus 500

4. Workout
5 days a week. 3 on one off, 2 on 1 off.

Weights
Bench Press (chest, push)
Dumbbell Flies (chest, push)
Barbell/Dumbbell/Cable Rows (back, Pull)
Lat Pull downs (back, pull)
Shoulder Press (shoulders, push)
Upright Rows (shoulders, push/pull)
Triceps Press (triceps, push)
Bicep Curls (bicep, pull)
Forearm Curls (forearms, push/pull)
Squats (legs)
Dead lift (legs)
Calf Raises (legs)

Optional
Thigh Extensions (legs)
Hamstring Curls (legs)

Cardio
Brisk Walking
Jogging
Exercise Bike
Rowing
Elliptical

To lose fat: Cardio should be done 4 or 5 times a week for 45 minutes to an hour. 2 times a week, reduce your cardio to 30 minutes and do a circuit of the weight exercises. You! r circuit should be sets of 20-25 reps of each exercise with no rest between exercise sets.

To Gain Muscle: Split these exercises into 2 groups and do group A on day 1 and 4, and group B on day 2 and 5. On day 3, do light cardio, stretching and body weight callisthenics (push-ups, bodyweight squats and lunges etc). Try and do your push exercises all on one day and pulls on the other. Do light cardio (20 minutes) 1 or 2 days of the week.

Martyn is a successful internet marketer and runs such blogs as:
http://www.hotpulp.com (Totally untrue celebrity News)
http://testoster-zone.blogspot.com (Fitness and workout site)
http://affiliate-journey.blogspot.com (Affiliate Marketing Resource)

Article Source: http://EzineA! rticles.com/?expert=Martyn_Carver


Source: http://ezinearticles.com/?Managing-Your-Training-and-Diet-Losing-Fat-and-Gaining-Muscle&id=979401
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