Monica Morris
ACE Certified Personal Trainer
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As always, with any squat, be sure that your hips are driving backwards , and you should still see the tips of your toes as you descend down and return back up.
Another queue is to push through your heels as you return up so the glutes get the majority of the building/engagement, being sure not to lock out your knees at the top, keeping tension on the glutes .
The exercises that increase heart rate most effectively require jump training otherwise known as plyometrics (I.e. jump squats, jump lunges, burpees, skaters, butt kicks). If jumping isn’t your thing, boxing also increases the heart rate close to what it would be while doing plyometrics training.
50 divided by 5 = 10 (making the loss 10 pounds per month)
10lbs divided by 4 weeks = about 2.5 pounds per week
(1lb = 3,500 calories) 3500 x 2.5 = 8,750 calories less per week
That would be 1250 cal less than your standard diet per day to lose 2.5 pounds per week, 10 pounds per month, and 50 pounds in five months.
At 1250 cal less per day , that can be a deficit from your regular food caloric intake, but what’s better is to make it a mix of energy output (calories burned) as well as fewer calories in.
Depending on age and genetics, consistency and determination, 10 pounds might be a bit aggressive, but aiming for it for one month is a more manageable plan than shooting for 50 pounds in five months.
To optimize building muscle while trying to lean out your body’s composition, I'd recommend you:
1. Eat every two or three hours .
2. Weight training five times per week (isolating each muscle group).
3. Doing cardio about three or four times per week . Preferably at a separate interval than your weight training will be your best bet.
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