- in     by Trainer Z 5/19/2016
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Whether your current fitness goal is to lose weight, to gain weight, or perhaps you just want to maintain your current weight… In this ‘Fitness Flash’, I give you my simplified ‘How To’ methodology for ultimately achieving fitness success with the 3 primary fitness achievement goals.

Fitness Achievement Goal – ‘How To Maintain Weight/Muscle’

  • Moderately consume any and all high carb foods and limit them to every other day.
  • Keep your total daily carb intake to under 75 grams.
  • Each day; consume 0.75 – 0.90 grams of protein per pound of body weight.
  • Drink plenty of water throughout the day.
  • Don’t go more than 2 days in a row without performing either strength training or aerobic/cardio exercise.
  • Ensure that you get plenty of sleep.

Fitness Achievement Goal – ‘How To Lose Weight/Bodyfat’

  • Limit your consumption of any and all high carb foods for 5-6 straight days out of each week.
  • Allow yourself 1-2 treat days out of each week to moderately indulge in high carb foods.
  • Keep your total daily carb intake to under 50 grams.
  • Consume 0.65 – 0.80 grams of protein per pound of body weight.
  • Drink plenty of water throughout the day.
  • Perform 6-9 total hours of strength training and aerobic/cardio exercise per week.
  • Don’t go more than 2 days in a row without performing either strength training or aerobic/cardio exercise.
  • Ensure that you get plenty of sleep.

Fitness Achievement Goal – ‘How To Gain Weight/Muscle’

  • Go ahead and eat, eat, eat those high carb foods daily but in moderation per meal.
  • Consume 1.0 – 1.25 grams of protein per pound of body weight.
  • Drink plenty of water throughout the day.
  • Perform 3-6 hrs of strength training per week.
  • Minimize aerobic/cardio exercise
  • Ensure that you get plenty of sleep.

No matter who you are… always remember that you are worthy of your fitness goal; so remember to stay focused, and stay motivated!

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