Hi,
my name is Randall Gartman and I am a Certified NLP Practitioner, Certified
Personal Trainer from the Cooper Institute and Motivator. I help people unlock
their hidden potential by removing barriers that prevent them from achieving
their personal best.+ 1 - 5 | § PermaLink | TrackBackHow much protein do you need?
BIG INDUSTRY WHOPPER!
--You Need A Lot Of Protein to Build Muscle.
The fitness industry will have you believe that if you want to build muscle you need a lot of protein. While it is true that you should take in more protein if you are exercising to build muscle, you will not need to take in gross amounts of protein to put on muscle. This is a big industry whopper that has been created to entice you to buy a lot of protein shakes and supplements!
On the other hand, the medical industry and RDA would have you believe that only need .08 grams of protein per kilogram of body weight (.36 grams per lb. of body weight) to build muscle but this doesn't add up at all.
Without making you go crazy with formulas, let's just take a look at some basic requirements.
Example: Let's say the *Basal Metabolic Rate (BMR) for a 200 lb, 38 year old male, is approximately 1941 calories.
Some Facts:
1 Carbohydrate Gram = 4 calories
1 Protein Gram = 4 calories
1 Fat Gram = 9 calories.
If the RDA claims you should have 35% of your calories coming from Protein, how much protein would that be?...
(more)Keywords: protein, BMR, weight, loss, fat, carb
+ 6 - 0 | § PermaLink | TrackBackHow to Target Your Heart Rate
How To Target Your Heart Rate To
Boost Your Metabolism
By: Randall Gartman
I am going to do my very best in this article not to get too complicated but I think everyone should know how to target the perfect heart rate training range for speeding up the fat burning furnace in the body.
Let's get the complicated stuff out of the way first. To discover your heart rate training ranges you need to determine your resting heart rate first.
Upon waking in the morning, step out of your bed and count your heartbeat for a full 60 seconds. When finding your resting heart rate, don't take any shortcuts like counting the beats for only 6 seconds and adding a zero at the end (You can check your Target Heart Rate using the shortcut when you are exercising but when you are finding your resting heart rate, you need to count for the full 60 seconds to be more accurate).
The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line.
Once you have found your resting heart rate, complete the following formula.
Karvonen Formula: Target Heart Rate (THR)
(220 - age) - (Resting Heart Rate) = Results
(Results) x (Training Zones -- Min 60% and Max 80%.) + (Resting Heart Rate) = THR
(Calculate the formula once for 60% and once for 80% to give your complete training range)
Go here to have it automatically calculated for you!
TARGETING YOUR HEART FOR BETTER FAT BURNING SUCCESS:
Now that you know how to find your Target Heart Rates (THR), you can easily set your cardio training ranges to the best fat-burning rate.
(more)Keywords: fat, loss, boost, metabolism, lose, weight, target, heart, rate