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Step 1: Set Up Your Daily Calorie Coal
goal weight x (workout hours per week + 9.5) = daily number of calories

Example: Say you're180 pounds and want to add 10 pounds of muscle. Your goal weight, then, is 190. If you plan to work out 3 hours a week, do this: Add 3+ 9.5, and then multiply the sum (12.5) by your goal weight of 190. Result: 2,375. That's your daily calorie goal.

Step 2: Set YourDaily Nutritional Goals
Use this key to figure out how many grams of protein, fat, and carbohydrate you should eat each day.

goalweight = grams of protein
half your goal weight = grams of fat

daily calories - [( protein grams x 4) + ( fat grams x 9)] / 4 =grams of carbs

Example: For your goal weight of 190, you'll eat 190 grams of protein and 95 grams of fat. For carbs: Multiply 190 by 4( to yield 760), and 95 by 9 (to yield 855). Add them together: 1,615. Now subtract that from your 2,375 daily calories, to yield 760.Divide that by 4. Result: 190. That's your carb goal, in grams

. Swiss-Ball Plank
Do three to four sets of 8 to 12 reps.

Do three sets of 15 reps.

Swiss-Ball Hip Raise and Leg Curl
Do three to four sets of 10 to 12 reps.

Hanging Leg RaiseDo three to four sets of 8 to 12 reps.

Prone Cobra
Hold this position for 60 seconds, then rest one minute. Repeat three times.
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