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FITNESS QUICK GUIDE
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Several tips to help make your journey easier
CALORIES:
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find your daily calorie maintenance level
3500 calories roughly equals a pound
losing 500 calories a day will roughly help you lose 1 lb a week
eat 500 more and you can gain 1 lb a week.
it is recommended not to lose more than 2 lbs a week.
Track weight with a scale:
NUTRITION RECCOMENDATIONS:
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(Based on a 2000 calorie diet)
-No more than 585 calories from fat
-at least 1200 from carbs
– 200 from protein
to maintain or build muscle while resistance training it is commonly recommended to adjust diet to accommodate 1 gram of protein per pound of body weight
Add more protein to your diet with protein powder:
Measure your food portions with a scale:
Multi- vitamin for so to help you get all your nutrients while on a diet
TRAINING:
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– To lose weight: the majority of your calorie deficit should be coming from your diet. Adding cardio is also an option in aiding the process so you can keep your deficit lower or keep it the same while losing more weight. It is recommended to resistance train to maintain as much muscle as possible.
– To build muscle: eat in a a slight calorie surplus (about 250 – 500 calories). Do resistance training. Record your progress and make sure you progress by occasionally increasing resistance whether that be weight, reps, or workout selection.
– To improve performance train specifically for the end result. If you want to be a high jumper, train your leg muscles and practice jumping technique. Basketball player? Improve speed, quickness, vertical leap etc.
Performance training is a combination of several techniques, it is just important that what you train is directly related to your goal.
EQUIPMENT:
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Alot can be accomplished with just using your body for workouts. It can be a nice idea to add some equipment now and then to introduce new workout variations.
You dont need a bench, dumbbell rack, or big Barbbell, a set of adjustable dumbbells or great for small spaces
Fitness watch to keep track during workouts:
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