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Lose Bodyfat and Gain Muscle
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Exercise Strategy
- Perform 20 to 30 minutes of aerobic exercise 3 times per week,
first thing in the morning on an empty stomach.
- Conduct intense weight-training exercise, utilizing basic
exercises such as the bench press, leg press, barbell curl, etc., 40 to 60 minutes 4 times
per week.
Nutrition Strategy
- Consume approximately 12 calories per pound of bodyweight per
day, divided into 5 or 6 balanced meals. (For example, if you weigh 190 lbs, you should
consume approximately 2,200 calories a day, preferably divided into 5 or 6 meals that
contain between 300 and 500 calories each.)
- Consume approximately 1 gram of protein and 1.5 grams of
carbohydrates per pound of bodyweight per day. (For example, if you weigh 190 lbs, you
should try to consume approximately 200 grams of protein per day and about 300 grams of
carbohydrates per day.) Restrict fat intake to 20 to 40 grams per day.
- Drink at least .6 oz of water per pound of bodyweight each
day. (For example, if you weigh 190 lbs, you should drink at least 114 oz [approximately 1
gallon] of water per day.)
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