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10-15 reps/set and dietary requirements
Anonymous
If you haven't exercised before, you ought to start doing exercises with 10-15 repetitions per set of a given exercise. Right now you'll need to build your foundation. If exercise while maintaining your current diet, you'll probably burn more calories than you absorb and you'll start to lose weight. However, to speed up the process you ought to look at your diet an what you're eating.
Because you're exercising now, you'll more than likely require more protein. Look at you're overall average daily caloric intake. If you desire to lose weight, you'll want to consume around 10-12 calories per pound you weigh.
Also to trim down the fat, look at your caloric intake in relation to carbohydrates, protein and fat. 1g of fat = 9 calories 1g of protein or carbohydrate = 4 calories.
A solid diet would consist of 40% of your diet be carbohydrates, 30% protein and 30% fat.
To figure this out. Look at your body weight. Let's say you weigh 200 lbs. And you want to lose weight. You should eat anywhere from 10-12 calories per pound of bodyweight. So you're daily caloric intake should be around 2000-2400 calories / day.
Let's use 2400 calories as an example.
If you're going with the 40,30,30(c/p/f) ratio. 40% of your diet should be carboydrates. 30% should be protein and the last 30% should be fat. Therefore you ought to be consuming roughly 960 calories of carbohydrates (240g), 720 calories of protein (180g) and around 720 calories of fat (80g).
If you stick to that dietary regimen while exercising 10-15 reps per set. You should definitely see results. I would hold off for building serious muscle at this point in time as you could seriously injure yourself.
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