beginners guide to nutrition and exercise

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Nutrition and Exercise : 

Nutrition and Exercise

Nutrition and weight loss : 

Nutrition and weight loss A proper diet is the key component to weight loss. Choose a diet plan you can see yourself sticking with. Plan for success by preparing meals ahead of time. Looseness of jeans is a great way to measure results.

Nutrition and weight loss : 

Nutrition and weight loss Calories consumed must be lower than calories spent if weight loss is to be achieved. Men: Weight x 11 = Daily calorie target. Women: Weight x 10 = Daily calorie target. Switching to water can greatly reduce calories consumed. Spend some time researching healthy foods that you can eat.

Nutrition and weight loss : 

Nutrition and weight loss Are you consuming enough fruits and vegetables? 2 fist size servings of fruits and vegetables is a good daily target. Developing a way to hold yourself accountable can greatly increase your success. Tell friends and family. They can help you stick with it. Keep a log of what you ate for the day and roughly how many calories it totaled to.

Nutrition and weight loss : 

Nutrition and weight loss Stay away from fast food and restaurants as much as possible If unavoidable, try to compensate your other meals of the day to end up close to your calorie target. (foot-long sub is about 700-1000 calories) Don’t panic if you go over your calorie target. Just get back on track with your diet plan the next day.

Nutrition for muscle growth : 

Nutrition for muscle growth Protein is a key component to muscle growth. Weight x 10 = daily protein intake (grams) A healthy and balanced diet is still important. A higher daily calorie target is necessary Men: weight x 19 = Daily calorie target. Women: weight x 18 = Daily calorie target. Some fat accumulation is to be expected with muscle growth.

Exercise for improved physical fitness : 

Exercise for improved physical fitness Exercise is not an effect method for weight loss. It does increase the amount of calories burned but also increases appetite, which can easily undo the calories burned through exercise. Exercises should have a purpose to them. “I want to be able to jump higher” – box jumps or squats would be more appropriate than bench presses.

Exercise for improved physical fitness : 

Exercise for improved physical fitness Workouts don’t have to be an hour long if planned correctly and done right. Determine your intensity level. Interval training is for the already physical fit individuals Steady-state is more appropriate for those coming back to exercise after a long time off, the injured, and the elderly. Intervals Steady-state

Exercise for improved physical fitness : 

Exercise for improved physical fitness Try cover these 6 main movement categories in your workouts. Knee dominant – Squats Hip dominant – Romanian dead lifts Horizontal pull – Bent-over rows Horizontal push – Dumbbell incline presses Vertical pull – Pull-ups Vertical push – Medicine ball throws

Fitness goals : 

Fitness goals Determine your goals and develop a workout to meet those goals. Get stronger: sets should consist of weights that can only be lifted 1-5 times for 20 or less total reps. Get bigger: sets should involve weights that can be lifted 6-12 times for 30-60 reps. Get leaner: can do any variation of reps/set just be sure to follow the weight x 10-11 calorie target.

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