Managing Your Training and Diet - Losing Fat and Gaining Muscle

A brief overview.

1. Setting Goals

Before you even start your training, it is important to identify your primary goal. I say primary, because you decide whether to lose fat or muscle to win the other to be a side effect.

2. Base metabolic rate and other tools

There are some tools you need. First, an understanding of the basal metabolic rate and your daily calorie needs. 2nd, you will need a good body fat scale and a notebook.

They shouldThey do not weigh more than twice a week and not less than every 2 weeks. Weigh-in is always at the same time, preferably first thing in the morning, and it's even better if it (always on the same day as every Wednesday at 7 clock). Write down your weight and body fat (BF%).

Your weight should be 5 columns notebook, date, weight,% BF, fat and other Lbs Lbs. It is very important that the LB values to calculate. Fat Lbs multiplies your weight by your BF%divided by 100 ex. 200lb x 10% / 100 = 20 pounds of fat. Other Lbs is your total body weight minus fat kg: 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 need a macro nutrient values? Calories, protein, carbohydrates, fat. Do not try to make your dietcomplicated. Calculate the calories needed based off the computer. If your goal is muscle growth in Section 1 to be adding 500 calories. If your goal is to lose fat, subtract 500 kcal. I also believe, simply in harmony diet. Your diet should only whole foods that you prepare yourself: Lean meats, fruits and vegetables, eggs, milk and cereals.

Protein: 0.5 g to 1 g per kilogram of body weight

Carbohydrates limit: Generally, the vegetables you eat your fruits on anmaximum of 4 persons per day. If you try to lose fat, to avoid complex carbohydrates (pasta, rice, potatoes, etc.) after lunch. If you try to get the muscles to have some complex carbs later in the day.
Fat: This will provide for itself with meat, eggs and milk.
Calories: Base Rate plus or minus 500

4. Workout

5 days per week. 3 on-off, 2 on 1 off.

Weights

Bench press (chest, push)

Dumbbell Flies (chest push)

Barbell / dumbbell / cable lines(back pull)

Lat pull downs (back, pull)

Shoulder Press (shoulders, push)

Upright Rows (shoulders, pressure / train)

Triceps Press (triceps, push)

Biceps curls (biceps, pull)

Forearm Curls (arms, push / pull)

Squats (legs)

Dead Lift (legs)

Calf raises (legs)

Optional

Thigh extensions (legs)

Hamstring Curls (Legs)

Cardio

Brisk Walking

Jogging

ExerciseBike

Rowing

Elliptical

To Bold: Cardio should be done hour 4 or 5 times per week for up to 45 minutes. 2 times per week, reduce your heart in 30 minutes and a circuit of weight training. Your circuit should set rates of 20-25 repetitions of each exercise without rest between exercise.

To Gain Muscle: Split into 2 groups, these exercises and not in group A 1 a.m. to 4 p.m. daily, group B on day 2 and 5 On day 3, light cardio, stretching and body weightGymnastics (pushups, bodyweight squats and lunges, etc.). Do not try to push your exercises for all in a day and pulls on the other. What is light cardio (20 minutes) 1 or 2 days a week.

Martyn is a successful internet marketer and runs blogs such 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)