Step one:
Decide what your metabolic rate is-slow, moderate, or fast.
If you think you have a pretty slow metabolism, multiply your current bodyweight by 12.
If you think your metabolic rate is somewhat moderate, multiply your current bodyweight by 15.
If you think your metabolism is fast, multiply your current bodyweight by 18. For example, if a bodybuilder weighs 200 Ibs and has a moderate metabolism, the equation would be 200 x 15 = 3,000.
Step two:
If you decide to follow a diet that consists of 30% protein, 50% carbs, and 20% fat, plug them into the following formula.
Protein: 3,000 calories x .30 (30%) = 900 protein calories divided by 4 = 225 grams of protein per day.
Carbs: 3,000 calories x .50 (50%) =1,500 carbohydrate calories divided by 4 = 375 grams of carbs per day.
Fat: 3,000 calories x .20 (20%) = 600 fat calories divided by 9 = 67 grams of fat per day.
Step three:
Now divide your calories and total grams of fat, protein, and carbs by the number of meals you'll be eating each day. In the case of most bodybuilders, it should be six meals per day.
So, for example. 3,000 calories divided by 6 (meals) = 500 calories per meal.
225 grams of protein divided by 6 = 37.5 grams of protein per meal.
375 grams of carbs divided by 6 = 62.5 grams of carbs per meal.
67 grams of fat divided by 6 =11 grams of fat per meal.
This formula can be used to determine any macronutrient balance, whether it's 30/40/30 or 30/50/20.
Some people eat more carbs earlier in the day, while others spread them out evenly. Each individual needs to decide what works best for him or her.
When attempting to get into shape and lose weight, one thing you must remember, is that dieting does not work. You must make a decision to change your lifestyle. Don't starve your body of precious nutrients. Eat good proper meals, drink lots of water and eat fresh fruits and veggies.
Cardio is also a major factor in weight loss and toning. The main focus of this site is not cardio training, but cardio is vital to your goals. Just remember that you should do at least 20-45 minutes of aerobic exercise at least three times per week. A good way to start good cardio habits is to take short walks and work up from there. Running, stairmasters, treadmills and stationary bikes are all good exercise sources. Just use the equipment you are comfortable with and enjoy.
While there are differing opinions as to how much water should be consumed each day, just drink enough where you feel comfortable. Do not force yourself to drink more than you want to, because you will hate drinking it and before you know it, you are back to drinking soft drinks and other liquids.
We’ve all seen people in the gym swinging weights around and not following proper form. Let me explain why they won't be making any gains and could possibly hurt themselves.
First of all, the purpose of weight training is to subject the muscle fibers to a work over-load. This process breaks down the muscle fibers and signals the body that it must build the muscle back up in order to lift the weight easily the next time it is attempted.
When you rush though a rep or cheat, you are not giving the muscle the over-load that it needs to break down the fibers. All you are doing is using momentum to move the weight. This does not build muscle.
Each rep should be done slowly and deliberately. You should make the muscle work for every inch that the weight is moved. That is how the muscle grows and strength increases.
As for proper form, this also goes to the matter of cheating and of not working the muscle properly. One other thing it can do is cause injury.
When you swing the weight while doing standing bicep curls, you are putting a tremendous strain on your back. You are just looking for an injury.
Please follow my advice. Take it slow and use proper form. Your gains will come faster this way.
TRX Suspension Training comes together with Spinning class to give you a full rounded workout. Strength training, Flexibilty and Cardiovascular all wrapped in a one hour class.
