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Saturday, December 22, 2012
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Tuesday, December 11, 2012
Cutting Fat And Keeping Muscle With Personal Trainer NYC!
If
you are like any other bodrybuilders on the planet you fight for every
ounce of hard-earned muscle each and every day you enter the gym. Your
diet is on point, your workouts are consistent and your rest and
supplement regimen is perfect. Somewhere on the road to your ultimate
physique you may find yourself wanting to shed a little body fat to show
off that work of art you have toiled over for so long. But do you need
to sacrifice a few pounds of muscle mass for the sake of a leaner
physique?
In a word: No! Personal trainers NYC
say By tweaking your diet a little and paying close attention to your
macro nutrient numbers, you can melt away the fat while keeping your
muscular gains. This step-by-step guide will show you how to lean up and
stay huge!
Guide To Cutting Fat And Keeping Muscle
Step 1: Protein is King
Personal trainer New York
have heard it over and over: amino acids are the building blocks of
protein and protein builds muscle – period. Without adequate amounts of
protein, you will not be able to hold onto that muscle you are trying to
reveal to the world. Keep protein levels around 1 to 1.25 grams per
pound of bodyweight (for a 200 pound lifter this would be 200 to 250
grams). Good sources include fish, chicken, lean red meat, turkey, skim
milk, low-fat cottage cheese, Greek yogurt, eggs and whey protein.
Step 2: Fat is Your Friend
It
can not be stressed enough that fat is essential in your quest to keep
muscle while trying to lean up. Dietary fat will actually burn bodily
adipose tissue and keep your metabolism in check by regulating key
hormone levels such as test. Keep fat intake at about 30 % of your total
calorie intake. Good sources include avocado, nuts such as almonds,
olive oil-based salad dressings, egg yolks, natural peanut butter and
fatty fish such as salmon.
Step 3: Cycle Carbohydrates
Having
had a bad reputation for the past few years carbs are essential for
normal bodily functions as well as fueling those intense workouts. The
trick is regulating the amount and type consumed. For our purposes try
out around 2 grams of carbs per pound of bodyweight to start (this is
400 grams for our 200 pound athlete). This will be considered your base.
Healthy sources include sweet potatoes, brown rice, quinoa, green
vegetables, oatmeal, spinach and apples.
Here
is the variable in your plan. You will cycle these carb amounts for
each week allowing your body to burn fat while still feeding your
muscle. This will keep the body off guard to keep burning fat, but
enough carbs every few days to keep muscle tissue. This is where a
little experimenting on your part will be important. You will have a low
carb day for 3 days (0.5 - 1 gram per pound) followed by a medium carb
day (2 grams per pound) and finally a high carb day (2.5 to 3 grams per
pound).
For our 200 pound example:
- Low: 100 to 200g (3 days)
- Medium: 400g (1 day)
- High: 500 to 600g (1 day)
With
a little trial and error you will have to determine if you need more or
less low carb days cycled into your week. Do not be discouraged
regarding keeping muscle on your frame – keeping proteins and fat
intakes in check you can be ensured that you will hold onto that
hard-earned muscle mass.
You should be losing around 1 to 2
pounds of fat per week. Any more than that then take a day or two of low
carb days out of the plan or add a medium day. Any less then add a day
or two of low carb days in the cycle and/or possibly delete the high
carb day.
Truth to the claim that eating too much protein is dangerous for the body?
There
always seems to be a continued resistance against high proteins intake
especially amongst textbook junkies who have little or no experience in
the business of building muscle. As extremely high amounts of protein
may be detrimental to health (and not to mention a waste), elevated
levels that of which are significantly higher than that of the sedentary
population can be a necessity when it comes to both promoting muscle
gain and cutting fat. A good rule of thumb is to start at around 1 gram
of protein per pound of bodyweight. Some individuals can get away with a
little less and some may need a bit more. Experiment for several weeks
to see where your level is.
Is it possible to get completely shredded like a bodybuilder and maintain all your muscle mass?
In
a word: No. While dieting at a level to get shredded for the posing
stage, it is inevitable that you will lose at least a little muscle
mass. The body cannot go into an extreme mode of fat burning without
sacrificing muscle tissue. The key to minimize this loss is to keep
protein and fat levels in check. Keep protein levels high for muscle
maintenance and take in healthy fat loss for energy and hormone balance –
namely testosterone.
For a beginner with an average amount of body fat that wants to build muscle and get shredded, should they do a cutting diet first, or spend some time learning how to build muscle before they try to cut fat?
Your
best bet would be to cut the fat first. Reason: As you get leaner, you
will look more muscular. The more muscular you become the larger you
will look. Plus, being leaner is a much better way to look at the beach
or poolside. Once you can see each muscle more clearly, then you can
gain muscle mass at a more steady rate – just by increasing calories
slightly. You will already have the knowledge to get lean, now you can
stay lean and get bigger!
Should you change your training style when trying to cut fat to higher reps and lighter weight, or should you continue to use a muscle building routine?
Personal trainer NYC
hold on to as much muscle as possible while dieting always use the same
heavy loads and medium reps as you were using prior. This will ensure
you will be able to retain muscle while dieting to cut fat. If you were
to use lighter loads, the body would perceive that as a detaining period
and compensate by sacrificing muscle.Personal trainer New York City say
You must still give the muscle a need to be there. Heavy, compound
movements such as bench presses, squats, leg presses, military presses,
chins, rows and dips should make up the bulk of your program.
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