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5 Simple Fat Loss Strategies So You Can Have a Body Like a Rock Star
Hey, have you ever wondered when you watch some hip hop video or maybe some rock star video how everyone in it looks so fit? Or maybe even some Hollywood stars? Here are five simple strategies you can model after that will help you achieve that celebrity body.
Now, they’re really no different than you and what they do each day may vary slightly depending on the scheduling time. They work just like you do but in a different job, with long hours and sometimes impossible schedules. But they managed to adapt it. And part of the reason they are able to adapt to exercise is that they have a strong enough “Why” or reason to do it.
The “why” for most celebrities is that they are paid a lot of money and the level of desire they have to achieve their physical appearance and how they feel about that appearance is the same as it is for you.
The first area and one of the most important things you really want to look at when chasing your own rock star body is your food and meal choices. You want to make sure that the food you eat is in line with your chosen goals. If you’re carrying a little extra weight, obviously you need to lose some of it. How do you determine how much fat you need to lose? Get your body fat checked by a professional at one of the big gyms or hire a personal trainer. After this is done, you can find out how many calories you should eat per day.
Next, you determine how many calories of protein, carbohydrates and fat you should eat. And after that we can use a basic ratio of about 100 grams (400 cal) of fibrous carbohydrates, 1 gram of protein per pound of lean mass and .5-.65 grams of essential fat per pound of weight taken daily to stimulate rapid fat loss . This is the common starting point of what we call the ketogenic diet. Get competent help from a coach or mentor to guide you in this field to get the best results.
The second area is an appropriate training schedule for your strength training. It doesn’t have to be too complicated. It can be home exercises, it can be calisthenics, using free weights, bands, medicine balls or a combination of all those items. Many times people think you have to go to a big gym…this is not necessarily the case. You can actually do it outside in one of the local parks or in the comfort of your own home. Provided you have some basic parts.
Recommended things when chasing your rock star body might include a series of light medicine balls, maybe in the 5-15 pound range, a small set of dumbbells anywhere from 5 to 25 pounds, some kind of matt that will give you enough padding on a wooden floor or linoleum floors are fine. Maybe a really good Swiss ball, something you might find in a physical therapist’s office.
The third area you want to look at is your cardio. Many times people really think that they have to go out and run like a marathon runner. Usually what you do when you start is a running program and then progress to a more advanced cardio style as you lose weight while getting fitter.
A walking program will help build some muscles in the legs and lower body. This is where people will usually experience something called “shin splints” sometimes if no walking for a longer time and distance has been done before. Start with an easy walking program and then you progress to something that might incorporate light jogging interspersed with walking. This may continue for two to four weeks. Then you can fast track it after you build up a good level of endurance.
After your base is developed, you can do something called high-intensity interval training. This will be a series of 30, 60 or 90 seconds of acceleration followed by walking or jogging at a recovery pace until your heart rate drops back down to about 120 beats per minute. This seems to be about the most effective way and the fastest way for most people.
Can you use the machine at the gym or at home? A machine-based cardio program is sometimes a better option if you have an injury because it will reduce the stress on your body. And it really doesn’t matter what part. My only advice is that if you are going to use the machines at the gym, alternate between different types. Maybe a step mill one day, a rower the next, a recumbent bike position, maybe even a spin class, or jogging on the treadmill. So try to break it up so you don’t do the same type all the time and give your body different movement patterns to adapt to while avoiding repetitive strain.
The fourth area is muscle tissue flexibility in your rock star body program. With all the extra weight training and cardio you do, many of your muscles become more tense. You may also have a pre-existing condition of inflexibility as a result of a job or a sport you enjoy playing. The repetitive action of the sport or your job may be the cause of strained muscles. For example the cashier in the checkout line using the price register scanning system is moving containers of water, large bottles of Tide and other heavy objects that strain one side of the body. What about the repetitive motions used by golfers, tennis players or baseball players? You want to think of some of the movements that someone might do and then stretch those movements in their best range of motion. Like a “teeter tooter” playground….balance each part of the joint so that strength and flexibility enhance each other.
After you finish doing your weight training or cardio, finish with a static stretching routine. This means sitting and holding a stretch position for the muscle group while you use deep diaphragmatic breathing or deep abdominal breathing for three to four pulls or three to four cycles of inhaling and exhaling.
This allows the body to rest adequately, reducing muscle tension giving you a nice stretch in the muscles. Do you have to do it every day? No, you don’t have to. Do you need to go to a hot sweat room or one of the classes? No, only if it’s easy for you to do and you enjoy spending time on it. The floor at home or a grassy area in the garden will also work well. Stretch the muscle groups you train often and other tight body parts at least three times a week.
The fifth area that you will benefit from in achieving your rock star body is your mental focus. Are these all in the order you think is best? Maybe not. You may have areas that you think are more important based on your personal physical goals, but this last part, your mental attitude, your mind towards the philosophy of things, is very important.
The lifestyles that we have can become overwhelming from time to time. And it’s so easy to let our lives overtake us from time to time and cause us to temporarily derail our goals.
A strategy you can use to prevent this is a series of 3×5 index focus cards that act as reminders. You will write down five or six key areas of your life goals that you must focus on changing. Your health, career, education, spirituality, relationships and maybe financial related issues. Some things we really want to do like travel or things we want to buy ourselves. And then on this card, write on the back of the card all the steps that will help you identify more specifically, the amount of time and measurable steps you need to take so that you will see yourself achieving that goal. For example, in fitness “I want to lose 15 pounds in the next 90 days and I want to drop from 20% to 15% body fat by February 15th”. And then make a “why?” behind that which is very, very powerful for you so that you really give yourself a reason to achieve that goal.
With daily reference to your focus card, it allows you to keep your goals fresh in your mind. Look at the card in the morning, maybe check it during the day and definitely before you go to bed. And then ask yourself, “Did I do something today that brought me closer to that goal?” If not, why not? And if you don’t, immediately get up and do something to help you achieve that goal. It is very important that you achieve success continuously, in small steps or leaps so that you feel a sense of accomplishment.
These five steps are used in the order that suits your goals with fitness and will produce great results. Stay strong, stay prepared and thank you for taking your health seriously.
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